9/13/11 - BS + Mainsite

5/3/1:

240 x 5

270 x 3

300 x 7

WOD:

4 rounds for time of:

Run ~400m

15 95# Thrusters

15 Pullups

Time: 14:36

Comments: Can't wait to get back in a real gym this weekend - this thin PU bar is KILLING ME.

9/11/11 - 5/3/1 SP

5/3/1:
Shoulder Press:
95 x 3
110 x 3
125 x 5

Comments: Starting to feel a little stronger - we'll see how the 3rd mesocycle goes this week and how we increase in the weeks to come.

9/9/11 - BP + FS

5/3/1 - Bench Press
145 x 3
165x3
185 x 7

WOD 
Every minute on the minute for 11 minutes perform 2 Front Squats @ 185#

Comments: Felt nice to get 185# up so easily when earlier in the summer i could barely do it five times

9/8/11 - DL + Mainsite

Did 5/3/1 Deadlift and Mainsite today. I had to sub because of the gym I was in, so I'll put what I subbed in parenthesis.


5/3/1
Deadlift:
3x 260
3x 295
9x 330

WOD:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box (24" box)
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood (70# dumbbell swing)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball (20# DB Thrusters)
3 Rope climb ascents (21 Strict pullups)

Time: 17:44

Comments: 5/3/11 - Felt pretty good about that. Was able to get a thin bar this time -- definitely noticed a different. Last time I could barely hold on to the ERC's shitty thick bars for 5 reps at 315#, this time I got 9 @ 330#. Grip was definitely the issue, not back strength. I think I might have had another rep or two in me - realized it afterwards and was super pissed I dropped the bar. Oh well, always next week.

WOD - Ouch. I don't know why, maybe it was Squats from 2 days ago and thrusters from yesterday and deadlifts from directly earlier (I did both workouts in a row) but I felt totally shitty. Also, SPH's thin bars are fucking brutal on grip - can barely get a hold of it. I know, I'm bitching - bars are too thick for lifts and too thin for pullup bars. Whatever. Looking forward to tomorrow. 

9/6/11 - 5/3/1 Day

Did today's 5/3/1 and made up for the missed shoulder presses. Since I'm both squatting and overhead pressing, and today's mainsite WOD was thursters, I'm going to skip it.

5/3/1
Shoulder Press:
95 x 5
105 x 5
115 x 7

Back Squat:
225 x 3
255 x 3
285 x 11

Comments: Clearly my back squat PR should be better than 315#. Therefore I'm looking forward to seeing how that will be improved in the future. Rest day tomorrow - Hitting hard on Thursday.

9/2/11 - 5/3/1 Deadlift & Mainsite

5/3/1 Deads and Mainsite WOD today

5/3/1
Deadlift
240 x 5
275 x 5
315 x 6

WOD
15-12-9-6-3 for time of:
135# Clean and jerk
Bar facing Burpees

My watch didn't start.... awesome. I think ~8 mins

Comments: Going to take the next cycle off for a little extra rest. The ERC has shitty fatter bars and I could barely hold on for those 6 reps. Going to go to SPH for the better bars from now on.  

9/1/11 - BP & Weighted Pullups

Did Wendler's Bench press and mainsite WOD today.

Wendler's BP:
 140x5
165x5
185x6

WOD:
Weighted pullups 3-3-3-3-3

Load: 20-25-30-35-40(2)

Comments: Clearly BP is one of my weakest lifts. I think I'm going to drop down and calculate off of 205# for next week. Nothing wrong with taking 2 steps back right now to take 10 steps forward later.

Happy with the weighted pullups. 40# was my PR for 1 an I just did it for 2. Felt pretty good about that.

8/30/11 - Back Squats

Today Started Wendler's 5/3/1. Started off with Back Squats - 65% x5, 75%x5, 85%x5+.

 With a 1RM of 315# - it came out to:

205x5
240x5
270x14

Comments: Felt really good. That last set was really intense - didn't even realize I was yelling in the middle of the ERC. Oh well. Get it tomorrow.