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Old 02-01-2013, 09:21 PM   #131
Stephen Smith
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Re: New start, new log.

02/01/13
Warmup: Burgener warmup x2
Squats: 10x45, 5x95, 5x135, 5x190, 5x225, 10x250
Drop sets for BBB: 4x10x135
Leg Curls: 4x10x120
GHD back extensions/T2B: 3x12/6

Conditioning: 4 rft of 20m push/20m pull 270# sled/50m farmer carry w/2x24K KB's
Time: 7:55

End of week 1 of this 5/3/1 cycle, feel good but tired. the 10 reps on my squats working set was hard, but I could have kept going. Of course, after the drop sets and the sled work my thighs are burning pretty good, so I'm good with stopping where I did. Tomorrow is definitely a full rest day, and I'll probably snowboard on Friday. I was going to Big Bear tonight, but my stepson came down from L.A. to visit so we're staying down here until tomorrow.
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m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
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Old 02-02-2013, 09:33 AM   #132
Stephen Smith
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Re: New start, new log.

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Originally Posted by Stephen Smith View Post
02/01/13

End of week 1 of this 5/3/1 cycle, feel good but tired. the 10 reps on my squats working set was hard, but I could have kept going. Of course, after the drop sets and the sled work my thighs are burning pretty good, so I'm good with stopping where I did. Tomorrow is definitely a full rest day, and I'll probably snowboard on SUNDAY*. I was going to Big Bear tonight, but my stepson came down from L.A. to visit so we're staying down here until tomorrow.
*fixed. Reread that and it was bugging me.
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Old 02-03-2013, 07:26 PM   #133
Stephen Smith
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Re: New start, new log.

02/02/13 - Full rest day, walked the dog and stretched, and ate a lot.

02/03/13 - Active rest, 1.7 mile easy pace run. Waiting for power to come back on in the Superdome right now.
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Old 02-04-2013, 08:58 PM   #134
Stephen Smith
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Re: New start, new log.

02/04/13 - 5/3/1 cycle 1, week 2, day 1
Warmup: Burgener warmup x2
Press: 5x45, 5x65, 5x85, 3x105, 3x120, 7x135
Shrugs: 10x135, 1x185, 3x10x205
DB press: 5x10x45
Pullups w/45#: 7-6-7 Pullups no weight: 12

I couldn't remember if the warmup sets on 3's week were supposed to be 3's as well, so I just did 5's. Started to do a metcon at the end with box jumps and kb swings, but my right knee felt a little funky on the box jumps so I cut it short.
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Old 02-04-2013, 09:12 PM   #135
Stephen Smith
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Re: New start, new log.

So, on an unrelated note...

Yesterday while I was walking out of Wal-Mart with my youngest daughter, she told me 'Daddy, your belly is a lot smaller than it was 6 months ago.' Then, just now while I was in the kitchen getting a plate for dinner, my stepdaughter was standing behind me and said 'Dude, your shoulders are getting huge!'

So, either I'm actually making visible as well as measurable progress... or my kids are total suck-ups?
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Old 02-04-2013, 09:17 PM   #136
Eric Shuty
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Re: New start, new log.

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Originally Posted by Stephen Smith View Post
So, on an unrelated note...

Yesterday while I was walking out of Wal-Mart with my youngest daughter, she told me 'Daddy, your belly is a lot smaller than it was 6 months ago.' Then, just now while I was in the kitchen getting a plate for dinner, my stepdaughter was standing behind me and said 'Dude, your shoulders are getting huge!'

So, either I'm actually making visible as well as measurable progress... or my kids are total suck-ups?
Juicer.






But seriously, I've always said the mirror and performance are the 2 most valuable indicators....in this case the mirror is positive feedback from your dismounts. It's even better when someone with an untrained eye notices....
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Old 02-05-2013, 08:35 AM   #137
Stephen Smith
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Re: New start, new log.

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Originally Posted by Eric Shuty View Post
Juicer.
LOL, if I did as much work and intensity as would be possible on 'roids my old joints would probably disintegrate in protest!




Quote:
Originally Posted by Eric Shuty View Post
But seriously, I've always said the mirror and performance are the 2 most valuable indicators....in this case the mirror is positive feedback from your dismounts. It's even better when someone with an untrained eye notices....
It's hard for me to trust the mirror as an indicator because I'm my own worst critic, and it's hard to see gradual changes when it seems like you're seeing the same thing every day, so it is nice to have it come from somewhere else... Even better is that I've been trying to convince my stepson to go to the gym with me, and maybe now he'll start believing I actually know what I'm doing.
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Old 02-05-2013, 08:13 PM   #138
Stephen Smith
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Re: New start, new log.

02/05/13

Feeling Flu-ish (fluey?) today, achey and like a fever might be coming on, and starting to build a cough, so I took it easy today. Did just the minimum, main exercise and quit.

Warmup: Burgener warmup x2
Power cleans: 3x65, 3x95, 3x115, 3x135
Deadlift: 3x135, 3x185, 3x240, 3x275, 3x310

3x310 was feeling pretty heavy, so called it there. Tomorrow full rest, and we'll see how I feel Thursday.
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Old 02-13-2013, 03:04 PM   #139
Stephen Smith
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Re: New start, new log.

Well, my feeling Flu-ish turned into a full-blown case of the flu that kept me down for a full week. Finally feeling human, so back to the gym tonight!
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Old 02-13-2013, 10:44 PM   #140
Stephen Smith
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Re: New start, new log.

Felt good to be back in the gym, but definitely feel weak, and my stamina isn't there.

02/13/13
Warmup: Burgener warmup x2
Bench Press: 5x45, 5x95, 5x115, 3x150, 3x170, 6x195
Bar Dips: 15-15
Pullups: 8-8
Curls 73#: 10-10

Today felt achey and a little strained, so didn't push it. only did half the # of sets on assistance work, and kept several in the tank on the X set of bench.

Oh, for my record, I'm taking up right where I left off, halfway through the 3's week, I'll finish this week out so the 3's week takes 2 weeks instead of 1, then continue normally from there.
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