Shoot far man!!!! I'm sorry! I have failed to blog for the last two weeks. I hope all of our followers aren't pissed! Oh yeah-I forgot , its just us. Let me use this one entry to catch you up. I will be in one fail swoop....
It looks like I left off on deadlift day, that is a little better than I thought LOL.
So as I remember I was in Texas, and we were doing deadlifts yeah...yeah, thats it.
so It was my 3 week of 531 I did 5 reps at 295, 3 reps 335, and my final set I got 9 reps at 345. Was not proud of that one but whaddya gonna do. I blame having no belt (on travel). If I recall correctly, I snatched up to a few heavy singles, did some shrugs and GHD situps. It was so long ago the details are fuzzy and I am too lazy to walk downstairs and get my book ...
The next was bench press, my phone says my top set was 230 for 11. Did some pendlay rows, and a boat load of close grip bench at 225.
I returned home that friday so I rested andhad the bright Idea that I would do my whole week 3 of 5/3/1 on saturday and sunday. It is the heaviest week so I didn't want to miss out and I didn't know if I would have gym access at Bragg. So on Saturday I did Squats and press and sunday I did deadlift and bench.
Squats I got 12 at 305 for my top set and for press I got 150 for 8. So, I underestemated the demand that it would take on my body LOL. On sunday, I woke up and was hating it (sore). Still determined that I would finish this out, I did the minimum required reps of Deadlift which was 365x1 and bench press, 240x1. Whew! Got it in, now any working out that I did on travel was a bonus.
Departed and arrived Monday so it was a rest. Tuesday, I woke up bright and early and ran 4 sets of 300 yd shuttle sprints. Had down time from training on Wednesday so I walked across the street to the local World's Gym and did about an hour and a half of accessory work just to keep blood flowing to the muscles. Warmups are not included as I don't remember them (i was there 1.5 hours). I did front squats 5x2@225, rack pulls 5x3@315, close grip incline bench press 5x3@205 and finished it our with 4x6-8 dumbell bent rows with 100#. Oh-yeah i hit thier Muay Thai heavy bag a bit too!
Almost caught up. Since the week in bragg was supposed to be my de-load week and I onlyworked out once I decided that the de-load was taken care of. On saturday, I started my 4th 5/3/1 cycle with squats, top set was 12@310. I rested Sunday and on Monday I hit a two a day workout. In the morning I did my press 120x5, 135x5, and 140 x12. I came back that evening and decided that I needed to catch my conditioning back up as I have been excluding it as of late. I warmed up with my jump ropes (100x 2 foot, 50 each x left and right foot, 100x alternating foot, 100x running in place jump, 100x 2 foot jump). In between each set I rolled my calfs. I then did 5 x 3:00 heavy bag rounds going all out! one minute rest in between rounds and once I was finished I decided that I would cap it all out with a tabata row. OMG! I felt like death! I managed to get 52 calories rowed and 780 Meters. I think I could do better fresh but it got the job done. Scott! There it is! I have not been as south of VAG as you thought LOL....again deads tonight!!!
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