CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 05-22-2014, 07:20 PM   #151
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Thursday 5/22/14 - 5/3/1 5's week bench press: 14x140#. Accessory work. Conditioning: single-shoulder DB carries 60#; 1-arm farmer carries 65#.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 05-23-2014, 10:30 AM   #152
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Friday 5/23/14 - 5/3/1 5's week squat: 11x220#, accessory work. conditioning: 10x30m sprints.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 05-28-2014, 06:42 AM   #153
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Didn't get to go to the gym Monday, so ran 2 miles instead. 5/3/1 workouts for the week shifted back by 1 day.

Monday 5/26/14 - run 2 miles, sub-10 minute mile pace, no problem.

Tuesday 5/27/14 - 5/3/1 3's week press: 9x125#, joker sets 3x135#, 3x145#, accessory work. Conditioning: BB waiter carries 115#, 4x.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 05-29-2014, 06:26 AM   #154
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Had to cut today's workout short, too much to do.

5/28/14 - 5/3/1 3's week Deadlift: 9x265#, Joker sets 3x285#, 3x305#. No assistance or conditioning.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 05-30-2014, 09:27 AM   #155
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Friday 5/30/14 - 5/3/1 3's week bench
Warmup
Bench 115x3, 130x3, 150x13, Joker sets 165x3, 175x3
Accessory work; conditioning farmer's carry 2x70# DB's, 4 trips.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 05-31-2014, 10:37 AM   #156
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Saturday 5/31/14 - 5/3/1 3's week squat
Warmup
Power Clean 3x135, 3x145, 3x155
Squat 3x180, 3x210, 8x235, Joker set 3x255#

Tweaked my lower back a little on the last rep of the 1st Joker set, sucks because it didn't feel that heavy. Didn't do any serious damage and I finished the rep, but it was sore after that so I decided to not push it and really hurt myself, so called it quits. Working on the house for the rest of the day.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 06-03-2014, 06:22 PM   #157
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Tuesday 6/3/14 - 5/3/1 1's week press
Warmup
Press 5x105, 3x120, 5x135, Joker sets 1x145, 1x155, 1x165
Accessory work; conditioning 50# 1 arm DB waiter carries, left hand down length of gym, right hand back, 5 DB swings after each down/back, 3 rounds without ever putting the DB down, was fun and actually had be out of breath.

I was playing this workout by ear, my back felt fine from having tweaked it Saturday, but I was prepared to switch this week to a deload week if it gave me any trouble, but no such problems, felt solid. Press singles felt really strong, probably had another 10# jump in me but decided not to push it today, that's how I always end up injuring myself. Not sure why my press is getting so much stronger proportionately to my other lifts, especially coming back from shoulder surgery, but I'm only 20# away from a bodyweight press. My previous best before I hurt myself was 1x170#, and I still feel like there's lots of room for progress. I'm not complaining, but now I need to get all my other lifts to go up like this...
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 06-04-2014, 08:06 PM   #158
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Wednesday 6/4/14 - 5/3/1 1's week deadlift
Warmup
Power clean 3x135, 3x145, 3x155
Deadlift 5x220, 3x250, 5x280, Joker sets 1x295, 1x315
Accessory work. No conditioning.

Back up to a 3 plate deadlift, and it was pretty easy. Forcing myself to take it slow and stop without doing another joker set, I have plenty of time to get strong. My back felt okay, but I'm still a little leery of it.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 06-06-2014, 09:05 AM   #159
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Friday 6/6/14 - 5/3/1 1's week bench
Warmup.
Bench 5x125, 3x140, 5x155, Joker sets 1x165, 1x175, 1x185.
Accessory work.
Conditioning: 1 arm farmer carries 1x75#, 4 trips down and back, alternating arms.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Old 06-07-2014, 12:39 PM   #160
Stephen Smith
Member Stephen Smith is offline
 
Profile:
Join Date: Apr 2008
Location: Murrieta  CA
Posts: 1,230
Re: New start, new log.

Saturday 6/7/14 - 5/3/1 1's week squat
Warmup.
Power Cleans 3x135, 3x145, 3x155
Squat 5x195, 3x220, 5x245, Joker sets 1x265, 1x285. Squats felt much better than last week, I just had to concentrate on staying back on my heels. When I tweaked my back last week I sort of felt myself going forward onto my toes and had to compensate with my back.
Accessory work.
No conditioning, conditioning will be mowing the yard with push mower and weed-eating.


Okay, next week is deload week, so for all intents and purposes this wraps up my 5th cycle since I started back on 5/3/1. Progress is still going awesome, no sign of needing to reset on anything. I'm going to adjust a few small things based on Beyond 5/3/1, but nothing major, since right now everything is working awesomely, and if it ain't broke...

First, I'm going to switch weeks up, and order it as 3/5/1 - in conjunction with that I'm going to do Joker sets on the 3's week and 1's week, and leave the 5's week for volume. To that end, I'm going to do first set last on 5's week, as well.

As far as assistance work, not going to change very much.

Press day: Main lift plus joker or FSL; Dumbell press (currently doing 3x10 at 50#); weighted pull-ups (currently 3xmax reps with 25#); shrugs super-setted with curls. Not changing anything here, since my press is getting ridiculously stronger than my other lifts, and honestly stronger than it was before I injured myself.

Deadlift day: Power cleans after warmup 3x3; Main lift plus joker (not going to do FSL on deadlifts); front squat (currently 3x10 at 115#); Kroc rows (currently 25 reps at 60# is the most I've done); core work (mixing up situps, back extensions, planks, toes to bar). Not changing anything here since deadlift is still progressing nicely.

Bench day: Main lift plus joker or FSL; BBB Bench (currently 115#); Weighted dips (currently 3x10 with 45#), Tricep extensions ( currently 3x10 w/62.5# of stack of plates), no change here.

Squats day: Power cleans after warmup 3x3; Main lift plus joker or FSL; BBB squats (currently 155#); good mornings (this is a change, was doing leg curls on machine, but the machine is giving me issues, I'm feeling strain in my lower back and I can't get the machine set to eliminate it; my butt gets pulled forward and strains my lower back, and there's no way to lock it in. I haven't done good mornings in a long time, going to start with just the bar and work up from there); core work (same as Deadlift day).

Of course on Press day and Bench day, I'm doing face pulls or rows (on warmup sets) and pullups between working sets and joker sets. Also, I'm sticking with a rest week every cycle, instead of every other, as a nod to my advancing age and reduced recovery ability.
__________________
m.48.5'7".185# Current lifts: Bench 245#, Squat 335#, Deadlift 405#, Press 170#
http://www.board.crossfit.com/showth...824#post945824
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth Greg Fischer Workout Logs 127 10-19-2010 04:03 AM
Want to start but can't Jacob Vohs Starting 14 01-15-2008 05:04 AM
WHERE TO START Charles Pyke Running a CrossFit Facility 3 04-14-2007 07:12 AM
How should I start? Seral Mehmet Running a CrossFit Facility 4 02-10-2006 09:46 AM
Where to start? Alexander Catterall Nutrition 5 12-08-2004 01:13 PM


All times are GMT -7. The time now is 12:40 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.