And so the assault begins.
If you want in on the Powerlifting Log filter, let me know. Meanwhile, here's a rundown of this week's workouts...
Don't get me wrong, Crossfit was fun, but I got tired of chalk in my hands, a belt on my waist, and pushing weights with every ounce of my being. So now that I've been sitting at around 205lb for a few months and watched my strength collapse, I decided to get serious in a way I never have before. This is the year I finally hit all those goals I've aimed for since college.
One thing Crossfit gave me was the fortitude to really do conditioning work, something I've oft-neglected when focusing on strength. And so now, I start doing real work.
The program I'm doing is simply called 5/3/1, concocted by a man named Jim Wendler of Elite FTS. It's built upon the idea of slow progression with sub-maximal weights, taking the theory that you can't make your 100% maximum go up without making your 80% go up, so do work at all levels and up it'll go. Note also the chapter called "Moving North of the Vag", which is all about doing all the painful conditioning work no one ever actually wants to.
On Monday I had to test all of my maxes out. I haven't done any heavy lower body work in months, let alone with a belt, so things didn't go quite as well as I wanted. Starting numbers?
SQUAT: 370lb
BENCH PRESS: 325lb
DEADLIFT: 410lb
MILITARY PRESS: 175lb
On Tuesday I wanted to work out the kinks from maxing out the day before, so it was high time to do that northern movement. I settled on hill sprints, using a street near my house that's not only amongst the steepest in the city, it's also ridiculously long. These weren't quick bolts up a short hill, these were painful climbs. Six and I was torched.
WEDNESDAY: bench day
Flat Bench: 115x5, 135x5, 155x3 - Warm up
190x5, 220x5, 250x12 - I never would have expected that I could hit 220x12. Seriously. I was amazed.
Dumbbell Bench: 75x15, 80x15, 85x15, 85x15, 85x15 - Ouch
DB rows: 85x10, 90x10, 95x10, 95x10, 95x10 - Haven't done these in a while.
THURSDAY: squat day
Squat: 135x5, 155x5, 185x3 - warmup
220x5, 255x5, 285x8 - I really suck at squatting these days
Sumo pull: 185x10, 205x10, 225x10, 225x10, 225x10
Hanging leg raises: 5x10 - Pulling the legs to straight vertical
FRIDAY: GPP
Since I really, really didn't want to do any more shit on the hill, I threw on a weighted vest (50lb) and did ten 200m sprints. It was almost worse. Took friggin' forever. But I felt great afterwards.
Okay, there you have it.
Don't get me wrong, Crossfit was fun, but I got tired of chalk in my hands, a belt on my waist, and pushing weights with every ounce of my being. So now that I've been sitting at around 205lb for a few months and watched my strength collapse, I decided to get serious in a way I never have before. This is the year I finally hit all those goals I've aimed for since college.
One thing Crossfit gave me was the fortitude to really do conditioning work, something I've oft-neglected when focusing on strength. And so now, I start doing real work.
The program I'm doing is simply called 5/3/1, concocted by a man named Jim Wendler of Elite FTS. It's built upon the idea of slow progression with sub-maximal weights, taking the theory that you can't make your 100% maximum go up without making your 80% go up, so do work at all levels and up it'll go. Note also the chapter called "Moving North of the Vag", which is all about doing all the painful conditioning work no one ever actually wants to.
On Monday I had to test all of my maxes out. I haven't done any heavy lower body work in months, let alone with a belt, so things didn't go quite as well as I wanted. Starting numbers?
SQUAT: 370lb
BENCH PRESS: 325lb
DEADLIFT: 410lb
MILITARY PRESS: 175lb
On Tuesday I wanted to work out the kinks from maxing out the day before, so it was high time to do that northern movement. I settled on hill sprints, using a street near my house that's not only amongst the steepest in the city, it's also ridiculously long. These weren't quick bolts up a short hill, these were painful climbs. Six and I was torched.
WEDNESDAY: bench day
Flat Bench: 115x5, 135x5, 155x3 - Warm up
190x5, 220x5, 250x12 - I never would have expected that I could hit 220x12. Seriously. I was amazed.
Dumbbell Bench: 75x15, 80x15, 85x15, 85x15, 85x15 - Ouch
DB rows: 85x10, 90x10, 95x10, 95x10, 95x10 - Haven't done these in a while.
THURSDAY: squat day
Squat: 135x5, 155x5, 185x3 - warmup
220x5, 255x5, 285x8 - I really suck at squatting these days
Sumo pull: 185x10, 205x10, 225x10, 225x10, 225x10
Hanging leg raises: 5x10 - Pulling the legs to straight vertical
FRIDAY: GPP
Since I really, really didn't want to do any more shit on the hill, I threw on a weighted vest (50lb) and did ten 200m sprints. It was almost worse. Took friggin' forever. But I felt great afterwards.
Okay, there you have it.