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  1. #621

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "soonermark99":m058rx10
    Got to do some sled pushes with my 13 year old daughter today. She asked if she could work with me this summer.
    Bytsi

    My Workout Log

    "Honoring personal preference is one of the most powerful yet underrated tactics for achieving optimal health and body composition." -- Alan Aragon

  2. #622

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "TomK":2y2gja2o
    I wish we had a sled.

    Nice work
    It's a great tool for an old guy like me.

    Quote Originally Posted by "Bytsi":2y2gja2o

  3. #623

    Mark's 5/3/1 Training Log

    5/3/1 Cycle 15, Week 2 (5/5/5 on Main Movement - No Singles)

    Workout completed on Tuesday, April 24.

    Mobility Work

    Rumble Roller on the IT Band, Glutes, Calves and Thoracic Spine.
    Glute stretch (not sure what this is called)
    Hip Flexor Mobility
    Can Openner (Dan John Style)
    Sumo Squats
    Ankle Mobilty
    Glute Band Walks

    Main Movement

    DB Bench Press

    85 lb (e) x 5 reps
    100 lb (e) x 5 reps
    115 lb (e) x 9 reps (5 + 4)

    Accessory Movement


    I hate Kroc Rows

    100 lbs x 16 reps
    100 lbs x 12 reps
    100 lbs x 10 reps

    I really suck at these.

    DB Floor Press

    100 lbs x 8 reps
    100 lbs x 8 reps

    These are tough.

    Conditioning

    None


    Notes: Decent workout. I got good reps on the DB press money set. I also enjoyed the different stimulus on going with the DBs on the Floor Presses. Definitely tougher than the barbell version.

  4. #624

    Mark's 5/3/1 Training Log

    5/3/1 Cycle 15, Week 2 (5/5/5 on Main Movement - No Singles)

    Workout completed on Thursday, April 26.

    Mobility Work

    Rumble Roller on the IT Band, Glutes, Calves and Thoracic Spine.
    Glute stretch (not sure what this is called)
    Hip Flexor Mobility
    Can Openner (Dan John Style)
    Sumo Squats
    Ankle Mobilty
    Glute Band Walks

    Main Movement

    BB RFESS (Bulgarian Split Squats)

    95 lb x 5 reps
    115 lb x 5 reps
    135 lb x 5 reps (5 + 0)

    Accessory Movement


    Double KB Front Squats

    50 lbs (e) x 10 reps
    50 lbs (e) x 10 reps
    50 lbs (e) x 10 reps
    50 lbs (e) x 10 reps
    50 lbs (e) x 10 reps

    Went ATG with 2 minute rest between sets. Damn these got tiring.

    Conditioning

    None


    Notes: Wow, sometimes simple is really effective. I know this is not a Wendler approved 5/3/1 leg movement, but with a sore back for the past 4 or 5 weeks, I decided to try this for a few weeks on squat day to see of I could get it feeling better. Nothing bad, and I'm just playing it safe. Plus, there's nothing wrong with improving single leg strength with a lighter load on my back.

  5. #625

    Mark's 5/3/1 Training Log

    5/3/1 Cycle 15, Week 3 (5/3/1 on Main Movement - With Singles)

    Workout completed on Saturday, April 28.

    Mobility Work

    Rumble Roller on the IT Band, Glutes, Calves and Thoracic Spine.
    Glute stretch (not sure what this is called)
    Hip Flexor Mobility
    Can Openner (Dan John Style)
    Sumo Squats
    Ankle Mobilty
    Glute Band Walks

    Main Movement

    Standing Overhead Press

    Warm Up
    95 lb x 5 reps
    115 lb x 5 reps
    Work Sets
    145 lb x 5 reps
    165 lb x 3 reps
    185 lb x 1 reps
    205 lb x 1 reps (Medium difficulty)
    225 lb x F at top of the head
    Decided to Push Press 225 lb x 4 (after the fail)

    Accessory Movement

    Chin Ups

    15 lbs x 3 Reps
    15 lbs x 3 Reps
    15 lbs x 3 Reps
    15 lbs x 3 Reps
    15 lbs x 3 Reps

    Savickas Press (aka S Press or Z Press)

    135 lbs x 11 Reps

    [youtube]jV2FVWttTYE[/youtube]

    Conditioning

    Sled Pushes Alternated with Sled Rows

    60 second rest after Push/Row sets

    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Push)


    Notes: Great workout today; even with the failed attempt on 225 lbs on the overhead press. I already got 215 4 weeks ago so I was just pushing it.

    Found out over at fitocracy.com that the Z Presses originated from some guy named Sovickas and are also called S Presses. Anyway, I really like them as an accessory movement.

  6. #626

    Mark's 5/3/1 Training Log

    that's one way to make sure you don't hit the garage door tracks

    impressive OHPs.
    Tony
    My Log:Moving N.O.V

  7. #627

    Mark's 5/3/1 Training Log

    Double kb front squats from the other day look pretty sweet, don't think I've noticed them in here before? What was your inspiration for doing those bad boys?

  8. #628

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "tcul1972":3k7vdepp
    that's one way to make sure you don't hit the garage door tracks

    impressive OHPs.
    Great point! Give the s press a shot for accessory. I stole it from Mindpower (Mark) and I really like it.

    Quote Originally Posted by "madetoforget":3k7vdepp
    Double kb front squats from the other day look pretty sweet, don't think I've noticed them in here before? What was your inspiration for doing those bad boys?
    Honestly, I love KB squats and the only reason I've been back squatting is to hit a number (450 lbs). I broke 400, but recently back squats haven't been agreeing with me and the 450 just isn't that important. I have since re-evaluated that in that my back has been feeling a bit tight. I'm really thinking of continuing with the RFESS for the main movement and KB squats for the accessory movement. Just with substituting these lifts; it's been amazing how my back feels better already.

  9. #629

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "soonermark99":2m00387e
    I hate Kroc Rows

    100 lbs x 16 reps
    100 lbs x 12 reps
    100 lbs x 10 reps
    not that it matters how you do them, but I thought the idea with kroc rows was 2 warmup sets and then the last set is the all out ball buster.

    Quote Originally Posted by "soonermark99":2m00387e
    Standing Overhead Press

    Warm Up
    95 lb x 5 reps
    115 lb x 5 reps
    Work Sets
    145 lb x 5 reps
    165 lb x 3 reps
    185 lb x 1 reps
    205 lb x 1 reps (Medium difficulty)
    225 lb x F at top of the head
    wow, so close, you will have that 225 in a few weeks im sure.
    Thats impressive

    Quote Originally Posted by "soonermark99":2m00387e
    Great point! Give the s press a shot for accessory. I stole it from Mindpower (Mark) and I really like it.
    Im glad it is working for you, I just need to fix myself so I can steal them back.
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

  10. #630

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "MindPower":3la161f3
    not that it matters how you do them, but I thought the idea with kroc rows was 2 warmup sets and then the last set is the all out ball buster.



    wow, so close, you will have that 225 in a few weeks im sure.
    Thats impressive



    Im glad it is working for you, I just need to fix myself so I can steal them back.
    I didn't realize that about the kroc rows. This changes everything because I really think the first set I could have cranked out more reps, but I was conserving for the extra sets. Thanks for pointing that out!

    I would really like to get 225/335 OHP/Bench, but I just have to be patient.

    I have no problem with stealing good ideas.

  11. #631

    Mark's 5/3/1 Training Log

    5/3/1 Cycle 15, Week 3 (5/3/1 on Main Movement - With Singles)

    Workout completed on Monday, April 30.

    Mobility Work

    Rumble Roller on the IT Band, Glutes, Calves and Thoracic Spine.
    Glute stretch (not sure what this is called)
    Hip Flexor Mobility
    Can Openner (Dan John Style)
    Sumo Squats
    Ankle Mobilty
    Glute Band Walks

    Main Movement

    BB Deadlift

    Warm Up
    135 lb x 5 reps
    225 lb x 5 reps
    275 lb x 3 reps
    Work Sets
    330 lb x 5 reps
    375 lb x 3 reps
    420 lb x 1 reps
    440 lb x 1 reps (OK pull)
    460 lb x 1 reps (Meh)
    Decided to stop here. Not feeling great today.

    Accessory Movement

    None

    Conditioning

    Sled Pushes Alternated with Sled Rows

    60 second rest after Push/Row sets

    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Rows)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Push)
    30 meters at 150 lbs (Push)


    Notes: OK workout today. I've just not been looking forward to the deadlift. Something about been there done that on going on with 460 lbs. I've plateaued on this lift and it's frustrating. Just gotta keep plugging away.

  12. #632

    Mark's 5/3/1 Training Log

    Continuing the log at fitocracy.com.

  13. #633

    Mark's 5/3/1 Training Log

    Does that mean you are dropping off JPF?

  14. #634

    Mark's 5/3/1 Training Log

    I found you on Fitocracy, but... seconding TomK - you're not leaving JP's are you???
    Bytsi

    My Workout Log

    "Honoring personal preference is one of the most powerful yet underrated tactics for achieving optimal health and body composition." -- Alan Aragon

  15. #635

    Mark's 5/3/1 Training Log

    Not at all! I'm definitely continuing to check in. The double posting of workouts was getting redundant. There's no way I'm missing out on Tom's continued hip recovery or Bytsy's all around badass fusion of strength and yoga. Plus, BLZ has the an incredible amount of good info and I'm still looking forward to seeing MissJane powerlift again. Mindpower has great info in his log. Anyway, I posted that just in case some of you where already over there.

  16. #636

    Mark's 5/3/1 Training Log

    So what does Fitocracy have that JP's doesnt??
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

  17. #637

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "MindPower":22msf5rj
    So what does Fitocracy have that JP's doesnt??
    Badges. I've found it super fun and motivating, too, although I don't think it's a good place to get quality information.
    ============================
    That'll put marzipan in your pie plate, bingo!
    "Welcome to the Hellmouth": A training log for a new slayer

  18. #638

    Mark's 5/3/1 Training Log

    Quote Originally Posted by "Plin":2mthlxj1
    Badges. I've found it super fun and motivating, too, although I don't think it's a good place to get quality information.
    "Badges? We ain't got no badges. We don't need no badges! I don't have to show you any stinkin' badges!"


  19. #639

    Mark's 5/3/1 Training Log

    ============================
    That'll put marzipan in your pie plate, bingo!
    "Welcome to the Hellmouth": A training log for a new slayer

  20. #640

    Mark's 5/3/1 Training Log

    just in case you check in

    Kroc rows 101
    Mark

    If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - President Contreras

    I only believe in Training to be Awesome. - Wendler

    Be not afraid of going slowly, be afraid only of standing still.

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