5/3/1 – Squat Day
I modified the concept of active rest between the sets of the second and third work set weights to mean “mow the lawn in several three minute intervals.” Worked like a charm — the yard is mowed, and that last set at 215 was tough, but big and satisfying.
5/3/1 – Bench Press Day – Cycle 2, Week 1
Pullups: 2×15 (5100) (I’ve made myself a promise that, in order to work on my lats and endurance, no set of pullups or chinups is going to be less than 12 reps, and preferably 15+, every time out. Tuesday’s disappointment casts a long shadow.)
Bench Press: 1×15 @ 45 / 3×5 @ 145 / 3×5 @ 165 / 1×5+3* @ 185 (6805)
Power Clean: 1×10 @ 135 (PR) (1350)
Kettlebell Rows: 3×25 @ 54 (8100)
Volume: 21,355
HaMilLiMo Running Total: 139,518
* Had to bail out on the second set of 5, and didn’t try the third. Came down on the 4th rep and couldn’t get it out of the hole. The first two weights were really firing through the whole ROM, though, and felt strong.
And I made the other team laugh by threatening CTG with having to do pushups if he struck out. It was a near thing a couple of times, but he came through.
Lunchtime:
Pullups: 2×15 (5100)
Pushups: 2×25 (6250)
Bent Over Rows: 2×10 @ 2×65 (2600)
Plank Holds: 2×1min
Glute Bridge: 2×1m on ball
Leg Raise & Hold with ball: 1×1m
Lunges: 1×10 @ 2×36# KB (2400)
Shrugs: 2×15 @ 2×36# KB (2100)
Jump rope: 2×1m
Assorted stretching
Volume: 16450
After Hours:
Pullups: 2×15 (5100)
HaMilLiMo running total: 118,163
5/3/1 – Deadlift Day
Having learned a more accurate 1RM (~415), this time around, I’ll be working at 90% of that, instead of my unintentional lowball estimate of 350 for the first rotation (for a working max around 325).
Wow, did I fucking suck today.
Well, we generally collectively sucked today. There’s no sugar-coating it. We sucked so much I’m not even going to the trouble of using the <table> tag to make things look pretty.
Oh, you lucky dogs, the C&P from Excel kept the half-assed formatting. Kind of.
Second cycle of 5/3/1 commencing, so everything gets ratcheted up a little from the last iteration.
Also got on the stick as far as getting some cardio and power work in, so I did a half-set of tabata sprints – 12sec run, 10sec rest, four cycles. My aim is to make it up to eight cycles, hopefully fairly soon. These don’t count towards any lifting total
I’ve half-assedly tried to participate in National Novel Writing Month (NaNoWriMo) a time or two in the past, and have learned a couple of salient things about it; foremost among them is that writing a novel isn’t a good fit for me. Short fiction? Sure. Anything over about 10,000 words isn’t my metier.
To that end, however, I concocted a very half-baked plan — instead of writing fifty thousand words during November, I would lift five hundred thousand pounds. I’m going to continue to do the 5/3/1 program (having taken delivery of the book itself from EliteFTS on Thursday; a full review will be forthcoming), as well as jack up my supplemental training with an eye towards getting my endurance and speed back up to the level at which I feel least like a cheap sack of shit.
So, as of lunchtime today (Monday, November 2nd), here’s how things stand:
Sunday: 3825# (Squats: 3×5 @ 135 = 2025, shoulder complex: 6-way, 10 reps, 2×15 = 1800)
Monday: 24850# (Dips: 50 @ 170 = 8500, Pullups: 50 @ 170 = 8500, Pushups: 50 @ 125 = 6250, shoulder complex: 4 way, 10 reps, 2×20 = 1600)
Running Total: 28,675
In the off chance anyone has tried to get a hold of me since Friday evening, gmail has been fucked since then, with a complete lack of communication (or even acknowledgement that there’s a problem).
Google doesn’t have IT staff working on weekends? Are you fucking kidding me?
http://www.google.com/support/forum/p/gmail/thread?tid=0344ccd8b53d5cd3&hl=en
The softball game last night was probably our best of the season; something like 24-11. I’ve finally figured out what the fuck to do with the bat, and hit a home run, triple, and single, and had a walk…. all while wearing my orange camo utilikilt to distract and confuse the opposition.
Since we got to play dress-up at work today, I tried to do my Transporter impersonation. It was basically this with a black tie, and no hat, glasses, or dame. I spent most of the day telling people, “No, The Transporter, not Men In Black.” Sheesh.
Bench Press de-load day of 5/3/1:
Warmup: 1×15 @ 45
Work Sets: 3×5 @ 95 / 3×5 @ 115 / 3×5 @ 135
Assistance: Bent-over barbell rows – 3×15 @ 95 / Pullups – 5×10
He enjoys picking up heavy things, fast computer components, beautiful women, and iLvl 200+ items. (He's only really good at that last one.)
