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Old 01-14-2013, 05:03 PM   #111
Stephen Smith
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Re: New start, new log.

Yeah, I read it yesterday but didn't take the time to post. He adds a couple of different templates for sets of competing goals, and one of them is for crossfit competing!
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Old 01-14-2013, 10:14 PM   #112
Stephen Smith
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Re: New start, new log.

Felt weak today, but went to the gym anyway. Not sure it was a good idea...

Warmup: Burgener w/u x2
Press: 5x45, 5x65, 5x95, 5x115, 5x145, 4x145(5F), 5x135
Power Clean: 3x45, 3x65, 3x95, 3x115, 3x135, 3x155
Deadlift: 5x225, 2x275, 1x315, 5x345

Press was weaker than last time. Power cleans I kept light and focused on form. Deadlift was hard but I got 5x345, which was my target. My shoulders, elbows and triceps all ache now, joints and muscles sore... not injury sore but just achey. 2 kids in my house have the flu, I've had my flu shot so I'm hoping I dodge it, but the way I'm feeling after working out, I don't know. Cut the workout short and didn't do any assistance or conditioning stuff.
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Old 01-17-2013, 10:35 PM   #113
Stephen Smith
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Re: New start, new log.

So, I spent Tuesday Night and all day Wednesday in the hospital, apparently for a false alarm... I went to urgent care Tuesday afternoon because my hearing spontaneously dropped out on my left ear (still don't know why, getting a referral to an ENT for that), and I mentioned that my left shoulder and elbow were aching, and since I have a past history of angina they hooked me up to an EKG, and saw some abnormality, so they rushed me over to the ER. 6 different EKG's, and a couple of ultrasounds later, the cardiologist came to the conclusion that there was nothing wrong, and the anomaly they saw at the urgent care might be because I have a slightly enlarged right atrium, which alters the EKG trace there. They gave me a clean bill of health, said my heart and arteries all looked great, and told me to follow up with my primary care physician about the ear thing... Needless to say, Tuesday and Wednesday were days off.

01/17/2013
Warmup: Stretching, Burgener warmup x1
Bench Press: 5x45, 5x65, 5x95, 5x135, 5x185, 3x5x205
Dips with 80#: 8-8
DB rows with 95#: 8-8
Squat: 5x45, 5x135, 5x185, 5x225, 2x5x275, 3x275

Only one set of Burgener for warmup because gym was crowded and I had to jump on a bench when it came clear, so I made sure to get a lot of warmup sets on bench. Squat rack was taken by a group of 4 high school kids doing partial ROM overhead presses with the safety bar raised over their heads, so I did dips and DB rows before squats. 5x275 was HARD, and first 2 sets took a lot out of me, after the 3rd rep on the 3rd set I knew I was done. I think after this cycle I'm going to rearrange my workout schedule to do only 1 major lift per day, and more accessory work. I think I'm getting to the point where I'm working hard enough that whatever major lift I do first takes away from my second one. Well, maybe my press isn't impacting my deadlift much, but I think it'll be cleaner to go to a 4-day split with Squat, Bench, Deadlift and Press/Pullups all on different days.
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Old 01-18-2013, 09:00 AM   #114
Patrick Haskell
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Re: New start, new log.

Yikes! What's with all the hospital trips around here? Glad everything turned out OK.

Good call on the splits. You can only pile that many lifts on top of each other for so long and keep making progress. Fortunately, this provides space for focused assistance work on your weak spots or even a touch of conditioning work, depending on your goals.
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Old 01-19-2013, 09:16 PM   #115
Stephen Smith
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Re: New start, new log.

Yeah, Patrick, I think the combination of intensity and volume is starting to tell. Tweaked my back today doing deadlifts, so I think my body is telling me something.

01/18/13 - rest day
01/19/13
Warmup: Burgener warmup x2
Press (Cleaned the bar for each set): 10x45, 2x65, 3x95, 3x115, 3x135, 3x152
Power cleans: 3x155, 3x175 (really just a warmup for deadlift)
Deadlift: 3x225, 3x275, 3x315, 3x365 (rounded my back on last rep at 365, strained my muscles a bit, stretched and rolled it out before continuing workout, still sore 5 hours later)
Pullups w/70#: 5-5-5-5
Klokov Press (snatched the bar for each set): 10x45, 6x65, 6x70, 6x75, 6x80, 6x85, 6x90, 6x95 (First time trying Klokov presses, was actually less stress on my shoulder joint than regular presses, but my traps and delts are feeling it now)
Curls 2/78#: 8-8
GHD situps/back extensions: 10/10 x3

My back is telling me that working this close to my max for this long is taking its toll, so I'm going to reassess my workout scheme over the rest of the weekend, figure out where to change. I may go with the standard 5/3/1, 4 days a week program, and maybe start working a few metcons per week back in. I think that will still keep me on my target for the PL competition.
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Old 01-20-2013, 01:10 PM   #116
Patrick Haskell
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Re: New start, new log.

If you're looking at PL competition consider the 5/3/1 and assistance work to address your weaknesses. It will make those injuries at high load less likely to occur during competition. The one caution I'd have about 5-3-1 as prep for a PL competition is that while many experienced lifters do very well with it, a less experienced lifter might need more time under near-max loads to know just how deep to go on competition day.
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Old 01-20-2013, 01:23 PM   #117
Stephen Smith
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Re: New start, new log.

Patrick, I just bought 5/3/1 and 5/3/1 for powerlifting e-books on Amazon, and I'm working my way through them now. I browsed the powerlifting one, and it has some good stuff on specific assistance work, as well as periodizing for working up to a competition, and working in heavy singles on top of the basic template, so I think it will serve me well.

My plan right now is to take next week as a deload week to give my back time to recover, and spend that time reading the books, and trying out some of the assistance exercises I've never done before, then start my first 'official' 5/3/1 cycle the following week, working off 90% of my current maxes. This may be conservative, since all the maxes I have posted right now I was able to do for multiple singles, but I think for this program, and given the way my body is talking to me, conservative is better.

Anyway, as far as today:

01/20/13: Active rest day, ran 1.2 miles easy pace with the dog. Didn't make it up to Big Bear this weekend, so no snowboarding today.
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Old 01-21-2013, 08:27 PM   #118
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Re: New start, new log.

Deload week, before officially starting Wendler 5/3/1. Doing the same deload that's prescribed at the end of my first cycle.

01/21/2013
Warmup: Burgener w/u x2
Press: 10x45, 5x60, 5x75, 5x90
Shrugs: 10x45, 10x65, 10x85, 10x95, 10x115
Pullups: 5-5-5-5
DB 1-arm press: 10 each side x30#, 3x10x40#.

Everything felt really light, which of course is the point of deloading, but I didn't even break a sweat, which makes me feel like I didn't work out. Not sure what working weight I need to use for shrugs but it needs to be way more than what I did tonight. Pullups, I just concentrated on a nice slow eccentric and extending all the way down. 40# on the 1-arm DB press might be a little much for a deload, they actually got a little hard on the last set.
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Old 01-21-2013, 08:37 PM   #119
Brad Allen Jones
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Re: New start, new log.

Quote:
Originally Posted by Stephen Smith View Post
Deload week, before officially starting Wendler 5/3/1. Doing the same deload that's prescribed at the end of my first cycle.

01/21/2013
Warmup: Burgener w/u x2
Press: 10x45, 5x60, 5x75, 5x90
Shrugs: 10x45, 10x65, 10x85, 10x95, 10x115
Pullups: 5-5-5-5
DB 1-arm press: 10 each side x30#, 3x10x40#.

Everything felt really light, which of course is the point of deloading, but I didn't even break a sweat, which makes me feel like I didn't work out. Not sure what working weight I need to use for shrugs but it needs to be way more than what I did tonight. Pullups, I just concentrated on a nice slow eccentric and extending all the way down. 40# on the 1-arm DB press might be a little much for a deload, they actually got a little hard on the last set.
Hate deloading... But by next week you'll be lifting like a champ! I just started 5/3/1 as well!
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Old 01-22-2013, 09:16 PM   #120
Stephen Smith
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Re: New start, new log.

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Originally Posted by Brad Allen Jones View Post
Hate deloading... But by next week you'll be lifting like a champ! I just started 5/3/1 as well!
Yeah, I know you're right, but my mind is still telling me I'm not working hard enough, and I have to tell it to shut up and do as it's told.

01/22/13 Deload day 2
Warmup: Burgener w/u x2
Deadlift: 5x95, 5x140, 5x175, 5x205
Front squat: 10x45, 3x10x65
GHD back extensions/situps: 3x10/10
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