11.5.11 Wv 2 Wk 3 Sumo DL

Nice to end this wave on a high note.  I will be deloading next week, just doing two workouts with very low percentages and an emphasis on restoration.  My sumo deadlifting is rapidly approaching my best conventional deadlifting.  It certainly feels easier on my body.

A1)Scooter Rollouts x 6 x 3 sets

A2)Standing Box Jumps (double response)
31" x 5
41" x 3 x 2 sets

B1)5/3/1 Sumo DL
w/u...
370 x 5
420 x 3
470 x 10 PR

B2)Upper Body Stretches

C1)High Bar GMs
95 x 3
165 x 5 x 4 sets

C2)Single-Arm/Single-Leg KB DL
32kg x 5 x 4 sets

D)Prowler w/ 90lb

Run Down High Handle x 10yd

Run Back Low Handle x 10yd

Repeat

Rest 1 minute

Repeat 7 more times for a total of 8

11.3.11 Wv 2 Wk 3 Close Grip Bench

A1)Reverse Light Band Pushup x 5 x 3 sets

A2)BB Full Contact Twist
50lb x 5 x 3 sets

B1)Weighted Chins
BW x 5
BW + 45lb x 5
BW + 90lb x 4

B2)5/3/1 Close Grip Bench
w/u...
210 x 5
235 x 3
264 x 6 PR

C1)Chest-Supported Iso-Row
310 x 10 x 5 sets

C2)Incline DB Press
85lb x 10, 10, 10, 10, 9

D)Tabata Tire Striking

10.31.11 Wv 2 Wk 3 Front Squat

One of the reps in the middle looks a bit high to me.  And although only the 6th rep felt like it got in front of me, in the film I lose a bit of stability just after I come out of the bottom of the squat on each rep.  Hmmm...still, a PR.

A1)Cleans
115 s 3
165 x 3
205 x 1
225 x 1
265 x 1

A2)Hanging DB Knee Raise
30lb x 10 x 3 sets

B1)5/3/1 Front Squat
w/u...
235 x 5
270 x 3
299 x 6 PR

B2)Upper Body Stretching

C1)Slosh Pipe Walking Lunge x 10 x 5 sets

C2)GHR x 8 x 4 sets

10.29.11 Wv 2 Wk 3 Military Press

I have been screwing around with my grip on the military presses since I started my third go around of 5/3/1.  False grip, thumb wrapped, pinkies on rings, pinkies 2 fingers-width inside the rings, etc.  Not the recipe for success, but I figure at some point something will feel good enough to stick with.

A1)Med Ball Squat Throw
10lb x 5 x 3 sets

A2)Unilateral Lateral Suitcase DB Carry
80lb x 5 yd x 3 sets each arm, each way

B1)5/3/1 Military Press
w/u...
140 x 5
160 x 3
178 x 6

B2)Weighted Neutral Grip Pullups
BW x 5
BW + 45lb x 5
BW + 85lb x 5

B3)Hip Flexibility/ROM

C1)Fat Grip Pullups x 8 x 5 sets

C2)Kneeling DB Press
60lb x 10 x 5 sets

D)Upper Body Conditioning
20 sec work/40 sec rest x 4 rounds of this circuit...
Tire Striking
180lb Prowler Shoves
Battle Ropes
Continuous Med Ball Chest Pass

10.27.11 Wv 2 Wk 2 Sumo DL + Prowler

Damn I love this lift.  I lost count of my reps tonight--I know it was at least 10, my buddy Sam thought it was 12, so i'm going with 11 as the official count.  I made a lot of noise.

A1)Turkish Get Ups
20kg KB x 2 each arm
32kg KB x 1
110lb DB x 1

A2)Standing Box Jumps
30" x 3
40" x 3 x 2 sets

B1)5/3/1 Sumo DL
w/u...
345 x 3
395 x 3
446 x 11 PR

B2)Standing Ab Wheel x 6 x 3 sets + 1 rep/set over last week

C1)Single Arm/Single Leg KB DL
32kg x 5 x 4 sets per leg

C2)High Bar GMs
95 x 3
160 x 5 x 4 sets

D)Prowler w/ 90lb
High Handle Down 10yd
Low Handle Back 10yd
High Handle Down 10yd
Low Handle Back 10yd
Rest 1 minute
Repeat 8 times

10.24.11 Wv 2 Wk 2 Close Grip Bench + Upper Body Conditioning

Going to start trying something a bit different...on upper body days I will do upper body-centric conditioning work--tire striking, med balls, battle ropes, prowler shoves/rows, etc.  I seem to be building lower body mass as my pants are barely fitting but the upper body is pretty much staying the same.  I think this is because I'm pushing the Prowler exclusively on lower body days and incorporating it again on upper body days.  This is adding volume to my leg training, hence the lower body mass gains.  So, I will try this new approach to conditioning on upper body days to add some volume for the, uh, upper body.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist

50 x 5 x 3 sets

B1)5/3/1 Close Grip Bench

w/u...

195 x 3

220 x 3

250 x 8 another PR

B2)Weighted Chins

BW x 5

BW + 45 x 5

BW + 90 x almost 5 + 10 lbs over last week

B3)Lower Body Corrective Work

C1)Chest Supported Iso Row

310 x 10 x 5 sets + 10 lbs over last week

C2)Incline DB Bench

85s x 10, 10, 10, 10, 8 + 2 reps over last week

D)Upper Body Conditioning Circuit (20 sec work/40 seconds rest)

3 rounds of...

Overhead Tire Strikes

High Handle Prowler Shoves w/ 90 lbs on low handles and 90 lbs on uprights

Standing Battle Ropes

10# Continuous Med Ball Chest Pass Against Wall

10.22.11 Wv 2 Wk 2 Front Squat + Prowler

A1)Cleans
Muscle Clean w/ bar x lots
115 x 5
165 x 3
205 x 3

A2)Weighted Hanging Knee Raise
30lb DB x 10 x 3 sets

B1)Front Squat
Didn't need to work up, did so with the cleans...
220 x 3
250 x 3
284 x 5

B2)Upper Body Corrective

C1)Slosh Pipe Lunges x 10 per leg x 5 sets

C2)GHR x 8 x 5 sets

D)Prowler
90lb x 40yd x 8 sets, alternating high and low handles every 10 yd

10.20.11 Wv 2 Wk 2 Military Press + Conditioning

I had backed off a little on pushing the Turkish Get-Up to 130...I missed on the way down or didn't attempt the descent a month or so ago w/ the 130 and until today I hadn't gone back over 100.  My press suffers a bit from doing the TGUs, but that's okay.  I'm still working up to a heavy weighted set of pullups or chinups with every press workout.  On this day I'm going with a moderate width, neutral grip.

A1)Med Ball Squat Throw
10lb x 5 x 2 sets (rqball court I was using became unavailable)

A2)Unilateral DB Suitcase Carry, lateral movement
80lb x 5 yds each arm, each way x 3 sets

B1)Neutral Grip Pullups
BW x 5
BW + 45lb x 5
BW + 80lb x 5

B2)5/3/1 Military Press
w/u...
130 x 3
150 x 3
169 x 6

C1)Fat Grip Pullups
BW x 8 x 5 sets

C2)Kneeling DB Press
60s x 10, 10, 10, 9, 10

D)Conditioning 20 sec/40 sec work:rest ratio.  3 rounds of...
Tire Striking
Med Ball Chest Pass
Prowler 90 lb x 30 yd
28kg KB Swings

10.17.11 Wv 2 Wk 1 Sumo DL + Prowler

I'm getting used to pulling over 400 now with the sumo.  Today my technique was the most consistent it's been with this style.  My hips are a little high but I have long arms, short legs and it seems to suit me well. I stopped at 12 because I thought it was enough, not because I was done.  My box jumps are not what they used to be.  I'm not sure I could get 50" any more.  I guess if I can do 40 and land in a good base that's good enough for me at this point.

A1)Standing Box Jumps
30" x 3
40" x 3 x 2 sets

A2)Ab Wheel, from toes x 5 x 3 sets

B1)5/3/1 Sumo DL
w/u...
320 x 5
370 x 5
421 x 12

B2)Upper Body Corrective

C1)GMs, high bar, no belt
95 x 3
165 x 5 x 3 sets

C2)Single-Arm/Single-Leg KB Deadlift
32kg x 5 x 3 sets

D)Prowler
90lb x 40yd x 8 sets w/ 1 minute rest, alternating high/low handle every 10yd

10.15.11 Wv 2 Wk 1 Close Grip Bench + Conditioning

Neck still hurts some.  Breathing still not optimal.  Enough bitching.  As usual on Saturday mornings, I don't eat breakfast but instead have 8 caps of BCAAs, a tablespoon of coconut oil, and two cups of strong coffee prior to training.  I have a mix of orange juice, protein powder, 6 grams of fish oil and 6 more caps of BCAAs post workout, then i eat breakfast.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist
50 x 5 x 3 sets

B1)Chinups
BW x 5
BW + 45lb x 5
BW + 80lb x 5

B2)5/3/1 Close Grip Bench
w/u...
180 x 5
210 x 5
236 x 10 hey a fucking PR on a pressing movement!

B3)Lower Body Corrective Work

C1)Chest-Supported Iso Row
300 x 10 x 5 sets

C2)Low Incline DB Press
85s x 10, 10, 10, 8, 8

D)Conditioning 20 seconds work/40 seconds rest x 3 rounds of...
High Handle Prowler w/ 90 lbs
Tire Striking (low strikes x 1 each way then 1 set of overhead strikes)
Standing Battle Ropes
28kg KB Swings

10.12.11 Wv 2 Wk 1 Front Squat + Prowler

I'm still dealing with that neck injury and as such I kept the reps on the final set of front squats to a minimum today.  The rack position of a clean/front squat makes the thoracic-cervical spine junction a bit achy.  If it doesn't heal up in the next week I'll go see a PT about it.  I'm still getting over a chest cold, have been a bit asthmatic and it's making my conditioning work really hard, so I cut that a bit short too.

A1)Cleans (from the floor, working on a legit second pull instead of a deadlift then jump deal)
115 x 5
165 x 3
205 x 3 almost missed the first rep lol

A2)Weighted Hanging Knee Raise w/ DB
30lb x 8 x 3 sets

B1)5/3/1 Front Squat
w/u...
205 x 5
235 x 5
268 x 5

B2)Turkish Get Up
20kg KB x 2 each arm
32kg KB x 1
100lb DB x 1

C1)Slosh Pipe Lunges x 12 x 4 sets

C2)Glute Ham Raise x 8 x 4 sets

D)Prowler w/ 90 lbs
High Handle Down 10 yds
Low Handle Back 10 yds
High Handle Down 10 yds
Low Handle Back 10 yds
Rest 1 minute
Repeat 5 times (usually do 8 round but couldn't breathe)

10.10.11 Wv 2 Wk 1 Military Press + Conditioning

I'm coming off a mild cold and some kind of fucked up neck injury I sustained while CHANGING MY DAUGHTER'S DIAPER early Friday morning.  Everything I did in this session felt fine, though I had trouble breathing due to my asthma being worse from the cold.  I'm going to move my training maxes up 2.5 lbs for upper body lifts and 5 lbs for lower body lifts.  Anyhoo...

A1)Med Ball Squat Throws
10 lbs x 5 x 3 sets

A2)Unilateral Lateral DB Suitcase Carries
80 lbs x 5 yds each arm/each way x 3 sets

B1)Neutral Grip Pullups
BW x 5
BW + 45 x 5
BW + 80 x just barely 5 10 lb PR

B2)5/3/1 Military Press
w/u...
120 x 5
140 x 5
159 x 9  thought this was okay 'till I saw I got 157 x 10 in Wv 1, Wk 1.  Oh well.

C1)Kneeling DB Press
60s x 10 x 5 sets

C2)Fat Grip Pullups x 8 x 5 sets

D)Conditioning...15 seconds work/30 seconds rest x 3 rounds of
High Handle  Prowler w/ 90 lbs.
Tire Strikes
Tall Kneeling Battle Ropes
Continuous Med Ball Chest Pass

10.4.11 Wv 1 Wk 3 Sumo DL + Prowler

Felt strong and fast on these today.  I knew 8 is what it would've taken to get a estimated max PR, but I didn't think 8 would go.  I just did reps till they slowed down/felt different and ended up with 8!

A1)Standing Box Jumps
30' x 3
43" x 3 x 2 sets, just barely WTF?

A2)Standing Ab Wheel x 8 x 3 sets

B1)Sumo DL
w/u...
370 x 5
420 x 3
466 x 8

B2)Upper Body Corrective

C1)GMs
95 x 3
165 x 5 x 3 sets

C2)Single Arm/Single Leg KB DL
32 kg x 5 x 3 sets

D)Prowler w/ 90 lbs.
High Handle Down 10 yds
Low Handle Back 10 yds
Repeat  x 2 for 40 yds total
1 minute rest
Repeat 8 times

10.1.11 Wv 1 Wk 3 Close Grip Bench + Conditioning

Pretty disappointed with the final set of bench, but it is what it is.  I may be overdoing it with the weighted chins and pullups as a superset with my two pressing days, but I'm getting stronger there so that's good.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Full Contact Twist
50 lbs x 5 x 3 sets each way

A3)Turkish Get-Up
20 kg x 2
32 kg x 1
100 x 1 stopped there as my left shoulder felt unstable

B1)5/3/1 Close Grip Bench
w/u...
205 x 5
235 x 3
261 x 5

B2)Weighted Chins
BW x 5
BW + 45 x 5
BW + 80 x 5 10 lb. PR

B3)Corrective Lower Body Work

C1)Incline DB Bench
80s x 12, 12, 10, 10

C2)Hammer Strength Chest-Supported Iso Row
280 x 12 x 4 sets

D)Conditioning 15 seconds work/30 seconds rest x 3 rounds of...
Rotational Med Ball Throws Against Wall
High Handle Prowler w/ 90 lbs
Tire Striking
28 kg KB Swings
Tall Kneeling Battle Ropes

9.28.11 Wv 1 Wk 3 Front Squat + Prowler

I like snatches.  Front squats not as much but this was a 2 rep PR today for 295.

A1)Hang Snatch
95 x 5
115 x 1
135 x 1
165 x 0
155 x 1 20 lb. PR

A2)Hanging Pikes x 8 x 3 sets

B1)5/3/1 Front Squats
w/u...
235 x 5
265 x 3
295 x 5 PR + 2 reps

B2)Upper Body Corrective Work

C1)Walking Slosh Pipe Lunges x 12 x 4 sets + 2 reps over last week

C2)GHR w/ light band x 6 x 4 sets

D)Prowler w/ 90 lbs
High Handle 10 yds
Low Handle back 10yds
Repeat 'till 40 yds
1 minute rest
Repeat 8 rounds

9.27.11 Wv 1 Wk 3 Military Press + Conditioning

Pressing strength is definitely off from where it once was, but not too far off.

A1)Med Ball Squat Throw

10 lb. x 5 x 3 sets

A2)Unilateral Lateral KB Suitcase Carry

32 kg x 5 yards each arm/each way x 3 sets

B1)Neutral Grip Pullups

BW x 5

BW + 45 x 5

BW + 70 x 5

B2)5/3/1 Military Press

w/u...

140 x 5

155 x 3

175 x 6

B3)Various Hip ROM Stretches + Integration

C1)Fat Grip Pullups x 10, 10, 10, 8

C2)Kneeling DB Press

55s x 12 x 4 sets

D)Conditioning 20 seconds work/40 seconds rest x 4 rounds of

Tire Striking

High Handle Prowler w/ 90 lbs

Battle Ropes

Rotational Med Ball Throws against wall

9.24.11 Wv 1 Wk 2 Sumo DL, TGUs and Conditioning

I really thought I'd get the 130 today, but after I missed on the way down with my left arm I decided to bail after I got up on the right arm.  130 lbs. is damn heavy for me to hold overhead.  Just need to get stronger.  The sumo deadlifts felt good today, good speed given the weight, though I reverted to my old head position and forgot to pack the neck for some reason.  Today was the first time I didn't want to kill myself after the Prowler work.

A1)Standing Box Jumps
30" x 3
42" x 3 x 2 sets

A2)TGUs (reps on each arm)
20kg KB x 2
32kg KB x 1
100lb DB x 1
130lb DB x up but not down on each arm, try again next week

B1)5/3/1 Sumo DL
w/u...
345 x 3
395 x 3
442 x 8

B2)Standing Ab Wheel x 6 x 3 sets, + 1 rep/set over last week

B3)Shoulder Mobility Work

C1)Single-Arm, Single-Leg KB DL
32kg x 5 x 3 sets each leg

C2)High Bar Good Mornings
95 x 3
160 x 5 x 3 sets, + 5lbs over last week

D)Prowler w/ 90 lbs
High Handle 10 yds
Low Handle 10 yds
High Handle 10 yds
Low Handle 10 yds
Rested 1 minute
Repeated 8 times

9.21.11 Wv 1 Wk 2 Close Grip Bench + Conditioning

My press technique seems to be more consistent with the close grip than with a competition grip.  Sort of like my box squat compared to my free squat.  I can free squat more, but I feel like I can always count on my technique off the box.

A1)Reverse Band Pushups x 5 x 3 sets

A2)Full Contact Twist
40 x 5 x 3 sets

B1)5/3/1 Close Grip Bench
w/u...
195 x 3
220 x 3
248 x 7

B2)Chins
BW x 5
BW + 45 x 5
BW x 70 x 5 x 2 sets

B3)Hip Mobility + Integration

C1)Chest-Supported Iso-Row
280 x 12 x 5 sets

C2)Low Incline DB Press
80s x 12, 10, 10, 10, 10

D)Conditioning...20 seconds work/40 seconds rest
Tall Kneeling Battle Ropes
High Handle Prowler w/ 90 lbs
Tire Striking
28kg KB Swings
Repeat circuit 4 times

9.19.11 Wv 1 Wk 2 Front Squat + Prowler

I've chosen front squats to strengthen my mid-back and balance the relatively extreme hip external rotation of sumo deadlifts with a neutral stance form of squat, at least compared to my wide(ish) stance back squat.  I cut the reps off here when I feel the weight get out in front of me, i.e., when my mid back gives out and my elbows start to drop down in front.

A1)Hang Snatch
95 x 3
115 x 3
135 x 3 feeling good on these

A2)Hanging Pike x 8, 6, 6

B1)5/3/1 Front Squat
w/u...
215 x 3
250 x 3
279 x 6

B2)Shoulder Mobility/Chest Stretches

C1)Walking Lunges w/ Slosh Pipe x 10 each leg x 4 sets + 2 reps/set over last week

C2)GHR
W/ mini band x 8
W/ light band x 6 x 3 sets

D)Prowler w/ 90 lbs.
40 yds alternating high/low handle every 10 yds x 8 reps w/ 1 minute rest between rounds

9.17.11 Wv 1 Wk 2 Military Press, TGUs and Conditioning

Another PR today on the Turkish get-up, although it's pretty clear to me it took the wind out of my sails for the work sets of the military press.  That's okay.

A1)Double Response Med Ball Squat Throw
10 lbs. x 5 x 3 sets

A2)Unilateral Lateral KB Suitcase Carries
32 kg x 5 yds each way/each arm x 3 sets

A3)TGUs
20 kg x 2
32 kg x 1
95 lb DB x 1 crazy how easy this is now
120 lb. DB x 1 PR and easier than last week's 115

B1)5/3/1 Standing Military Press
w/u...
150 x 3
155 x 3
166 x 7

B2)Various Hip Mobilizations + Movement Integration

C1)Fat Grip Pullups
BW x 10, 10, 10, 10

C2)Kneeling DB Press
50s x 12 x 4 sets + 5 lbs over last week

D)Conditioning...20 seconds work/40 seconds rest x 4 rounds of the following circuit
Tire Striking
High Handle Prowler w/ 90 lbs
Continuous Rotational 8 lb. Med Ball Throws Against Wall
Tall Kneeling Battle Ropes

9.14.11 Wv 1 Wk 1 Sumo DL + Prowler

I generally deadlift in Five Fingers but thought I'd try my Sambas tonight as they could lend some lateral stability for the sumo deadlifts.  This proved to be true, but did not make up for the lack of sense of pressure and connection I get from pulling in Vibrams.  This was the first time I've pulled sumo with a moderately heavy weight for a single max rep set, and I figured I'd get between 10 and 15.  My best conventional deadlift high rep set is 20 reps with 405 without letting go of the bar, but I did stop a few times to get some air with the bar on the ground.  Tonight I only had the bar on the ground long enough to get a hip dip in prior to each pull after the first rep.  Pretty happy with how things went.

A1)Standing Box Jumps
30" x 3
40" x 3 x 3 sets

A2)Standing Ab Wheel x 5 x 3 sets

B1)5/3/1 Sumo DL
w/u...
320 x 5
370 x 5 (added belt here and mixed grip)
417 x 12

B2)Various Shoulder Stretches + integration

C1)High Bar Good Mornings, no belt
155 x 5 x 3 sets

C2)Single Arm/Single Leg KB DL
32kg x 5 x 3 sets

D)Conditioning w/ Prowler
Alternate high handle 10yds down and low handle 10yds back x 2 (40 yds total)
Rested 1 minute
Repeated 8 times

9.10.11 Wv 1 Wk 1 Close Grip Bench, TGUs + Conditioning

Why close grip?  I've never seriously trained it.  I've been stuck at the same weights with a more conventional grip for 3 years so screw it.

A1)Reverse Light Band Pushups x 5 x 3 sets

A2)Barbell Full Contact Twist
35 lbs x 5 x 3 sets each way easy

A3)TGU
20kg x 2
32kg x 1
95 lb. DB x 1
115 lb. DB x 1 PR + 5 lbs

B1)Close Grip Bench Press
w/u...
205 x 5
220 x 5
233 x 9

B2)Hip Mobilizations + Integration

C1)Hammer Strength Chest-Supported Row, pronated grip
270 x 12 x 4 sets

C2)Low Incline DB Press
80s x 12, 12, 12, 9

D)Conditioning...20 seconds work, 40 seconds rest x 4 rounds
Tire Striking
30" Box Jumps
1/2 Kneeling Battle Ropes
Prowler on High Handle with 90 lbs.

9.5.11 Wv 1 Wk 1 Front Squat + Prowler

My front squat is in the tank compared to my back squat.  Seems to me if I get better at front squatting I'll get better at other things too.  Also, a closer, more neutral stance of the front squat will balance the wide, externally rotated sumo style deadlifting.

A1)Hang Snatch
Bar (muscle==>power==>full ROM) x a bunch
95 x 5 x 2 sets

A2)Hanging Pike x 5 x 3 sets

B1)5/3/1 Front Squats
230 x 5
250 x 5
264 x 6

B2)Shoulder Internal ROM stretching + integration

C1)Slosh Pipe Walking Lunges, short stride x 8 reps each leg x 4 sets

C2)GHR set @ #4 x 3 reps ouch!
Set @ #5 x 5 x 3 sets

D)Conditioning w/ 90 lb. Prowler
10 yds high handle
10 yds back low handle
10 yds high handle
10 yds back low handle
40 yds total
Rest 1 minute
Repeat 8 times

9/5/11 Wv 1 Wk 1 Military Press + Conditioning

I will admit to not having a recent pressing performance to use to set a training max.  I finished the Juggernaut method with 176 x 7.  My guess is I could put 205 overhead with no problem, so I used that to  determine my training max of 184.5.

A1)Med Ball Squat Throws (Double Response)
10#  x 5 x 3 sets

A2)Unilateral Suitcase Lateral Carry
32kgs x 5 yds x 3 sets each arm

B1)Military Press
105 x 5
140 x 5
150 x 5
157 x 10 blegh

B2)Hip ROM mobility + integration

C1)Wide Grip Fat Grip Pullups
BW x 10, 10, 10, 5 + 2 + 1

C2)Kneeling Overhead DB Press
50s x 12 x 4 sets

D)Conditioning...20 seconds work:40 seconds rest x 4 rounds of each station for a total of 12 minutes
Prowler alternating high and low handles every 10 yds w/ 90 lbs
Tire striking
Tall Kneeling Battle Ropes

Full Body Assistance 9/3/11

Fasted except for 1 TBSP coconut oil, 8 caps of Biotest BCAAs and a 16 oz. Zero Carb Rockstar

A1)DB TGU (done on both arms, all the way up and down)
40 x 2
70 x 1
90 x 1
110 x 1 PR + 5 lbs

A2)Dynamic Effort Sumo DL
w/u while doing TGUs...
365 x 1
405 x 1 x 5 or 6 with approx. 40 seconds rest between each rep

B1)Overhead Squat
95 x 3
155 x 6 x 4 sets

B2)Pullups
BW + 70 lbs x 6, 6, 6, 5 (damn)

Conditioning Circuit (20 seconds work:40 seconds rest x 4 rounds)

A)High Handle Prowler w/ 90 lbs
B)Tire Striking with padded/weighted aerobics bar (maybe 11-12 lbs?)
C)KB Swings w/ 24 kg (hardstyle)

I'll start 5/3/1 on Monday with sumo deadlifts.

Starting Again...

Going to give my training blog a go again.  I've been doing some rotatiing max effort work along with general assistance lifting but very little (actually no) conditioning work.  I'm training M-W-Sat.  Recently I've converted to sumo deadlifting, and after some time of doing rep work worked up to a relatively easy single with 545 a few weeks back.  I've also tested my front squat (an ugly 345) and close grip press (305) in the last week.  It's been a while since I've done 5/3/1, and since I have some recent "maxes" in these three lifts, I'll train them (along with the standing press of course) using 5/3/1 and basically follow this template....

Soft tissue work + full body "dynamic" warmup before each session

Day 1
A1)Box Jump Variation 3-5 sets
A2)Anti-Extension Core Exercise 3-5 sets
B1)5/3/1 Sumo Deadlift
B2)Upper Body Flexibility/Corrective
C1)Bilateral Hip Hinge 4-5 sets
C2)Single-Arm/Single-Leg DL Variation 4-5 sets
D)Conditioning--Low Handle Prowler 10 x 40 yds with 90 lbs. (decrease rest over time)

Day 2
A1)Upper Body Med Ball Throws 3 sets
A2)Unilateral Carries 3 sets
B1)5/3/1 Standing Press
B2)Lower Body Flexibility/Corrective
C1)Vertical Pulling 4-5 sets
C2)Vertical Pushing or shoulder rep work 4-5 sets
D)Conditioning--1:2 Work:Rest Ratio Circuit Up to 15 minutes

Day 3
A1)Olympic Lift (alternate snatch+clean every 4 weeks) 3-5 sets
A2)Abdominal Pike Exercise 3-5 sets
B1)5/3/1 Front Squat
B2)Upper Body Flexibility/Corrective
C1)Unilateral Quad-Dominant Exercise 4-5 sets
C2)GHR 4-5 sets
D)Conditioning--High Handle Prowler same as Day 1

Day 4
A1)Plyometric Pushup Variation 3-5 sets
A2)Rotational Core Work (lifts/chops/etc) 3-5 sets
B1)5/3/1 Close Grip Press
B2)Lower Body Flexibility/Corrective
C1)DB Bench Press Variation 4-5 sets
C2)Horizontal Pulling 4-5 sets
D)Conditioning--Same as Day 2

It will be a while before I compete again.  As far as bodyweight, I would guess I'll be down to 210-215 pretty soon.  I'll be eating 4-5 meals per day, focusing mostly on protein intake and getting a few servings of fruits/veg/carbs per day.  Healthy fat sources will be as big a source of calories for me as carbs will.  I feel good eating like this and will lean up pretty nicely, for what good that serves.