Mixin' it up with 5/3/1: Strong AND Fast!
01-03-2011 11:54 AM
I woke up at 194 this morning after low carbing it for the weekend. This is the lightest I've been in about 3 months or so, so I popped two Slin-Sanes, ate a 150 carb breakfast, and hit a new PR on the bench.
BB Bench: 135/5, 185/3, 225/3, *225/5*, 225/4, 225/4, 225/3 (done solo w/3 minute rests between sets)
(below were done in a circuit, no more than 15 seconds between moves)
Incline Bench: 155/8x3
(Band) Tricep Pushdown: 180/10x3
(Band) Chest Fly: 180/15x3
Chin-ups: 10x3 (no weights)
Seated Incline Curl: 35/8x3
Reverse EZ Bar Curl: 65/10x3
Wrist Curls: 20/12x3
01-03-2011 08:43 PM
Ate like a madman all day and got up to 201.9...lol...then went to a boot camp class with my wife at the gym. I expected it to be a bit weaker than the cardio workouts I do on my own, but it definitely did the job. 1020 calories in 55 minutes and I forgot to start my watch for the warm-up.
01-04-2011 10:41 AM
BB Squats:135/5, 225/3, 275/5x5
BB Squats: 225/10x3
Leg Extensions: 100/10x3
Hamstring Curls (1 leg): 75/10x3
Calf Raises: 80/30x4
Tabata Calf Raises: 20 reps at a time/10 second rest, up to 120 total.
Goblet Squats: 40/50
The 275 felt a little easier than normal this week. I'm anxious to squat with a spotter sometime and see what I can max out at. The calf raises and goblet squats almost did me in...I definitely felt those.
01-06-2011 09:46 AM
Yesterday was supposed to be an off/light cardio day, but I signed up for TRX cardio at the gym. It turned out being pretty cool, but not exactly cardio. Oh well.
Today was shoulders and arms. I'm still deviating from the 5/3/1 set-up on this to keep from aggravating my trap/neck again, but it was a good workout, none-the-less. We haven't had time to get groceries this past week or so and I've dropped a couple pounds I wish I wouldn't have, but somehow my strength is still going up.
DB Shoulder Press (parallel grip): 40's/14, 12, 13
Shoulder Fly: 25's/15, 13, 12
Close Grip Bench (hands touching): 135/6, 5, 115/9
Tricep Kickback (bands): 60's/15, 14, 14
EZ Bar Curl: 85/12, 10, 10
Seated Incline DB Curl: 30/14, 11, 8
Hang Clean: 85/12, 11, 14
Wrist Curl: 20/15, 15, 15
Gripper: 25, 25, 25
Gripper: 25, 25, 25
Shoulder Fly (bands): 15/25 slow
Tricep Kickback (bands): 60's/10+10+10+10 (5 second rest between sets of 10)
I thought it was pretty good for a 35 min. workout. Rests were extremely minimal, if at all.
01-10-2011 08:38 AM
Well, last week's schedule got blown all to heck because of a death in the family. I did get my workouts in, but a few of them were rushed or not on the days I intended. Anyway, I'm back on schedule today with bench press and hopefully my wife (no laughing please) can manage to spot me enough that I can go for a new 1RM. My wife's a pretty strong chick, but I have to say I'm a little nervous trusting her with 250-260 lbs above my face...
01-10-2011 10:39 AM
Bench press and related stuff for me today and it was kind of disappointing. I failed at a new record that I thought I was more than ready for, but my weight has dropped considerably the last couple weeks because I haven't had the time to eat like I need to, my schedule was screwed up by deadlines and a funeral last week so I didn't get my rest day yesterday, and I'm lifting way earlier than I prefer to help my wife stay motivated (that's when she prefers). So...blah. I turned it into a challenging workout, but I was really bummed about not hitting the weight I wanted on the bench. Starting to look skinny again:
01-11-2011 12:26 PM
Legs for me today. Squats w/dumbbells at shoulder level, leg curls, and calf raises for 5 sets, then a couple rounds of wall squats and holding bridge position. Nothing heavy, just high rep. Got a good sweat going and I felt it.
01-11-2011 10:33 PM
Great cardio tonight. 640 calories in 30 minutes and my mid-range strength is really peaking. I've been upping the resistance in the bands I use and have noticed I'm getting through moves like burpees much smoother as well. My sensei told me last night to keep working hard because I might be black belt testing as soon as late spring of this year. This was a huge shock for me, but you can bet I'm going to have some ridiculous speed and stamina by then. Testing is an 18 hour event on a Saturday involving running to the park, fighting rounds in a cage with seasoned fighters, grappling in a creek, hundreds, if not thousands of push-ups, working combinations, defending yourself against different moves and combinations (they WILL hit you if you fail), and a plethora of other crazy, ridiculous things. I'm nervous, but I'm going to be as ready as I possibly can for it. I guess it's time to take a serious look at how professional MMA fighters train and maybe adapt a little here and there.
01-13-2011 02:09 PM
Yesterday was TRX again at the gym. Mostly core work, but also some agility drills like ladders, jump rope, etc. on the gym floor. Pretty decent workout. My heart rate wasn't up very high for most of it, but it's good to get some focused core work now and then, I suppose.
Today was shoulders and arms. I didn't record everything, but it was pretty good. I think I might've hit a few rep records on a few of the isolation moves, but I don't always record those, so I'm not sure. Either way, good workout. I'm still trying to baby it on the overhead stuff since my traps are so easy to injure.
01-14-2011 12:23 AM
Cardio tonight. 60 minutes, 1182 calories. If you can beat that, I'll buy you a coke because you've earned it.
01-18-2011 03:39 PM
For some reason, I haven't been able to see posts for a few days now, but I kept checking back and it finally worked for me. I'm taking a bit of a recovery week this week doing mostly cardio/core work without heavy weights. Next week I'll be starting a new routine hitting full body 3x/week and I'll start a new log for it. I'll provide a link when one exists...
01-24-2011 12:00 PM
For anyone who's been following along, my new log is here: Rock's Quest For a Black Belt
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