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.
Tuesday, September 6, 2011
Thursday, September 1, 2011
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.
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.
Wednesday, August 31, 2011
8/31/11 - Mainsite
A quick mainsite tabata wod today
WOD:
8 rounds for time of:
20 second 75# push press
10 second rest
20 second jumping alternating lunges
10 second rest
Score - 103 push press 137 lunges
Comments: Legs were SUPER sore from yesterday's squats - excited for day 2 of wendler's tomorrow
WOD:
8 rounds for time of:
20 second 75# push press
10 second rest
20 second jumping alternating lunges
10 second rest
Score - 103 push press 137 lunges
Comments: Legs were SUPER sore from yesterday's squats - excited for day 2 of wendler's tomorrow
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.
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.
Thursday, August 25, 2011
8/25/11- AMRAP20 and AMRAP Deads
Took an extra day off to heal after a big week. I did 2 WOD's today... checked out Monmouth Crossfit in LB for the first one (Thanks!) and got my last one in at Crossfit Shrewsbury before leaving tomorrow morning. So sad :(. Anyway... here we go:
WOD 1:
As many rounds as possible in 20 minutes (AMRAP 20) of:
5 fat bar pullups (mostly kipping, but did a lot strict)
10 24" box jumps
15 pushups
Rounds: 17.
WOD 2:
With a continuously running clock for 15 minutes:
One minute on, 30 seconds off (10 rounds):
3 pullups
6 pushups
9 squats
Max reps 275# Deadlift for remainder of minute
Score = 275# DL x 52 = 14,300 lbs
then:
Tabata sit ups (8 rounds of 20 seconds on, 10 seconds off, [total 4 minutes])
Score = 101 situps
Comments: I'm going to miss having a box 5 minutes away and the awesome trainers and partners there! But... on to the next adventure. I'm looking to do some WOD's at Crossfit Bethesda coming up. Was a good day... performed pretty well. Rest day tomorrow then back to the grind on Saturday.
WOD 1:
As many rounds as possible in 20 minutes (AMRAP 20) of:
5 fat bar pullups (mostly kipping, but did a lot strict)
10 24" box jumps
15 pushups
Rounds: 17.
 |
| Note the fat bar - nice little change |
WOD 2:
With a continuously running clock for 15 minutes:
One minute on, 30 seconds off (10 rounds):
3 pullups
6 pushups
9 squats
Max reps 275# Deadlift for remainder of minute
Score = 275# DL x 52 = 14,300 lbs
then:
Tabata sit ups (8 rounds of 20 seconds on, 10 seconds off, [total 4 minutes])
Score = 101 situps
Comments: I'm going to miss having a box 5 minutes away and the awesome trainers and partners there! But... on to the next adventure. I'm looking to do some WOD's at Crossfit Bethesda coming up. Was a good day... performed pretty well. Rest day tomorrow then back to the grind on Saturday.
Tuesday, August 23, 2011
8/23/11 - Mainsite WOD
1 WOD today - I was awake all night and therefore tired... and went to NYC w/ ma'lady
5 rounds for time:
40 Double Unders
30 Box Jumps 24"
20 53# Kettlebell swings
[All movements were Games standards]
Time - 15:11
Comments: Yeah, that sucked. I was tired. My double unders weren't strung. My box jumps were weak. My KB's looked like a peon. Sorry, next time, tiger. I promise I'll do better tomorrow.
Anthony
Monday, August 22, 2011
Wendler's 5/3/1 Strength Programming
Tuesday I am beginning to incorporate Jim Wendler's 5/3/1 Strength Program into my normal Crossfit regimen. Probably the #1 factor limiting my performance right now is my strength, and I'm looking forward to see how the added strength will affect my WOD performance.
Here's the low down:
5/3/1 is based around 4 core lifts, the back squat, bench press, deadlift, and strict press. I like this, as it does a pretty good job hitting all of the primary movers we use on a daily basis. Also, the Crossfit total is a squat, deadlift, and strict press. It's almost like sticking to Crossfit programming but with the extra benefit of a bench press, which I feel mainsite programming doesn't hit well enough. To strictly follow 5/3/1, you are supposed to do supplementary exercises as well (dips, pushups, air squats, pullups, etc.) but I'll let the Crossfit metcon's handle that.
Now that we have covered our 4 core lifts, the next step is the 4 mesocycles. At 4 days a week, the mesocycle will last a week, and each step is therefore a month. (Easiest to explain). For me, Back Squat = Tuesday, Bench Press = Thursday, Deadlift = Friday, Strict press = Sunday. If you only want to do 3 days a week, just keep carrying it on, treating each four lifts as a mesocycle. So your start dates would be different each week. Follow? great.
Here's how the mesocycles work:
The %'s are based off of your 1RM. So, for example, my first week for deadlift (1RM = 375#), my 3 sets would be 245x5, 285x5, 320x5+. For the set with the + sign, perform as many reps as possible. It's the last set, make it count (this is what makes us stronger). In week 2, we do sets of 3. In week 3, it's 5/3/1 (there's the name!). Week 4 is a deloading/recovery week.
Here comes the fun part -- after each month, we increase our 1RM for the calculations! Add 10 pounds to the 1RM for deadlift and squat and 5 pounds for bench press and strict press. While that might not seem like that much -- theoretically after 1 year you'll be adding 60 pounds to the 2 presses and 120 pounds to the squat and deadlift!
Another important point as to how this will make us stronger, and what I feel is the MOST important, is how our THRESHOLD will change. What I mean by this is that we will be able to perform more reps at a higher percentage of our 1RM. Even if, for example, my deadlift doesn't increase past 375# max at first, but I can perform more reps at 315, I AM STRONGER THAN I WAS. That is an EXTREMELY important point I am trying to make here, and what drew me to Wendler's in the first palce. Especially in Crossfit, we need to be able to efficiently move a bar that might be close to our max. If you can do a 400+ squat but can't blow through Fran's thrusters quickly, you're missing a huge part of being fit.
I think I've answered almost any questions regarding the program right now. Feel free to post any questions/comments/concerns/what you think I should address more. But I think I'm the only person that reads this anyway (I mean, it IS my logbook), so, feel free to not post either!
After thoughts:
You don't have to do ALL 4 exercises, although to increase total strength I'd recommend it. It seems like the transfer between these lifts and other areas of strength and power will be considerable. Anyway, Chris Spealler did 5/3/1 specifically for the squat, once a week, and felt it helped him considerably. And Chris Spealler is fucking awesome, and crazy strong for his bodyweight, and fucking awesome, so I respect that.
Also, you can change it up. If you are sick of backsquatting for some reason, do a front squat or an overhead squat. Do a military press (i just threw up a little bit) instead of a strict press. Whatever you want, OK?!
Love,
Anthony
Here's the low down:
5/3/1 is based around 4 core lifts, the back squat, bench press, deadlift, and strict press. I like this, as it does a pretty good job hitting all of the primary movers we use on a daily basis. Also, the Crossfit total is a squat, deadlift, and strict press. It's almost like sticking to Crossfit programming but with the extra benefit of a bench press, which I feel mainsite programming doesn't hit well enough. To strictly follow 5/3/1, you are supposed to do supplementary exercises as well (dips, pushups, air squats, pullups, etc.) but I'll let the Crossfit metcon's handle that.
Now that we have covered our 4 core lifts, the next step is the 4 mesocycles. At 4 days a week, the mesocycle will last a week, and each step is therefore a month. (Easiest to explain). For me, Back Squat = Tuesday, Bench Press = Thursday, Deadlift = Friday, Strict press = Sunday. If you only want to do 3 days a week, just keep carrying it on, treating each four lifts as a mesocycle. So your start dates would be different each week. Follow? great.
Here's how the mesocycles work:
| Mesocycle 1 | 2 | 3 | 4 | |
|---|---|---|---|---|
| Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 40% x 5 |
| Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 50% x 5 |
| Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 60% x 5 |
The %'s are based off of your 1RM. So, for example, my first week for deadlift (1RM = 375#), my 3 sets would be 245x5, 285x5, 320x5+. For the set with the + sign, perform as many reps as possible. It's the last set, make it count (this is what makes us stronger). In week 2, we do sets of 3. In week 3, it's 5/3/1 (there's the name!). Week 4 is a deloading/recovery week.
Here comes the fun part -- after each month, we increase our 1RM for the calculations! Add 10 pounds to the 1RM for deadlift and squat and 5 pounds for bench press and strict press. While that might not seem like that much -- theoretically after 1 year you'll be adding 60 pounds to the 2 presses and 120 pounds to the squat and deadlift!
Another important point as to how this will make us stronger, and what I feel is the MOST important, is how our THRESHOLD will change. What I mean by this is that we will be able to perform more reps at a higher percentage of our 1RM. Even if, for example, my deadlift doesn't increase past 375# max at first, but I can perform more reps at 315, I AM STRONGER THAN I WAS. That is an EXTREMELY important point I am trying to make here, and what drew me to Wendler's in the first palce. Especially in Crossfit, we need to be able to efficiently move a bar that might be close to our max. If you can do a 400+ squat but can't blow through Fran's thrusters quickly, you're missing a huge part of being fit.
I think I've answered almost any questions regarding the program right now. Feel free to post any questions/comments/concerns/what you think I should address more. But I think I'm the only person that reads this anyway (I mean, it IS my logbook), so, feel free to not post either!
After thoughts:
You don't have to do ALL 4 exercises, although to increase total strength I'd recommend it. It seems like the transfer between these lifts and other areas of strength and power will be considerable. Anyway, Chris Spealler did 5/3/1 specifically for the squat, once a week, and felt it helped him considerably. And Chris Spealler is fucking awesome, and crazy strong for his bodyweight, and fucking awesome, so I respect that.
Also, you can change it up. If you are sick of backsquatting for some reason, do a front squat or an overhead squat. Do a military press (i just threw up a little bit) instead of a strict press. Whatever you want, OK?!
Love,
Anthony
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