OH Press 5/3/1

Got my work done today and believe it or not there were 2 others guys at the gym doing OH Presses on the same day I was. This is the first time I have seen others doing the OH Press. The cycle is complete. There is a group of regulars doing the 4 big lifts. 

Warm Up: 5 minutes rowing

OH Press: 5@45, 5@50, 3@60, 5@70, 5@80, 7@90

Assistance Super Sets:

• Dips: 10, 10, 10, 10, 8
• BB Rows: 10@55, 10@60, 10@65, 10@70, 10@75

• BB Hold: 80 for 30, 85 for 20, 90 for 20, 95 for 15, 95 for 15
• Pull Ups: 4, 2, 3, 3, 2

Time 55 minutes
Weight: 207

Sandbag Hill

Same route as the first time except that I noticed a staircase along the way which I went up and down each time I passed. 

Added 20 pounds to the bag. 

Time: 35 minutes

Distance: 1.5 miles with 1/2 mile elevation change. 

5/3/1 Deadlifts

I am impressed by the kids I see at Stevens since it seems everyone squats and I see a bunch of people bench. I have not seen Deadlifts or OH Presses. Lo and behold, on my Deadlift day there was one of the regular squatters Deadlifting. Props. Now, lets see about OH Presses.

Warm Up: 5 minutes rowing machine

Deadlifts: 5@125, 5@135, 3@160, 5@190, 5@220, 9@250

Assistance Super Sets:

• Rope Pulls: 4, 4, 4, 3, 3
• Dips: 10, 10, 8, 7, 6

• Dumbbell Rows: 10@50, 10@55, 10@60, 10@65, 8@70
• Dumbbell Holds: 100-15 sec, 80-30 sec, 85-15 sec, 80-20 sec, 80-20 sec.

Time: 60 minutes
Weight: 205

Squats & Bench - 1st Day of 5/3/1

First off, Sunday I did my long run which came out to 8.3 miles in 1 & 1/2 hours. I wanted to go longer and farther but there was ice along the route and I just couldn't do it. I gave it all that I could. I did add in 2 stops at the park for dips, pull ups. push ups and rows. 

Monday was the first day of the 5/3/1 programming. Basically, it lowers reps and load on the 4 big exercises (squats, bench, deadlift, OH Press) and has you only doing them once a week but that is supposed to lead to being able to consistently add load week after week. It also comes with a built in deload week on every 4th week. Here are a couple of reasons that I am going to try it:

• The program is for someone who lifts 4x per week. You can do it 3x per week but then you lengthen out each cycle. You can also do it 2x per week if you double up on the 4x per week schedule. My plan is to double up once a week so that I squeeze teh 4x per week into a 3x per week gym schedule. This will plan out perfectly for my race schedule.
• By limiting the time that I spend on the big lifts, it encourages, and gives me more time to work on the assistance lifts. For me they include Rows, Dips and Pull Ups. This means that I will be training them every time I go to the gym which is what I need to do. Frequency.  
• The program is also awesome since I found set/rep and load ranges for warm ups. Everything is detailed and I don't have to think. Just do.

Due to expected weather problems I doubled up and did squats and bench today (Monday). I will deadlift on Wednesday and OH Press on Friday.

• Warm up: 5 minutes of rowing
• Squats: 5@70, 5@85, 3@100, 5@115, 5@135, 6@155
• Bench: 5@60, 5@70, 3@85, 5@100, 5@115, 10@130
• Dumbbell ROws: 10@45, 10@50, 10@55, 10@60, 10@65
• Super Set with Rope Pull Ups
• Dips: 10, 6, 6, 7, 6
• Time: 65 minutes
• Weight: 205 

1st Upper Body Day @ Stevens

First off, I have to say that I am impressed with the kids that go to Stevens. There always seems to be 3 people looking to get into 2 squat racks and there are 2 lids there that look like stick figures but they put up some decent weight squatting. Overall the quality of lifters is better here then at NYSC.

I feel like since November I have taken 2 steps forward and 1 step back. I increased my max through November and December and felt like I burned out and now am doing more reps at lower weights. Starting in February I need to get after strength gains again. 

Can't do my normal warm up so I did 5 minutes of rowing to get the blood flowing followed by 15 Judo pushups. Then did some light warm up sets before working into work sets.

Super Set

• Bench Press: 10@135, 8@145, 8@145, 7@145, 7@145
• Rows: 10 Body Weight, 10 BW Feet Elevated, 10@135, 10@145, 10@155

Super Set

• Dips: 10, 10, 7, 7, 6 **need to bring weight belt next time**
• Pull Us: 3, 4c, 3s, 3s, 3c

• Press: 8@85, 8@85, 7@85, 6@85, 7@85

Weight: 203

Legs @ Stevens - 1st time

This morning was my first time in the Steven's fitness center. Since I haven't lifted legs in a while and have put in extra leg work with the sandbag carries and long runs, I kinda went through the motions and didn't really rock and roll today. Also, it was a good chance to just be in the new gym and figure out how this is all going to work out. 

I am going to need a new warm up routine so I am thinking about 5 minutes of treadmill / elliptical or general cardio before light weight with high reps of the movements. 

I think that maybe next time I will want to do 4 sets of between 6 - 10 reps each. Do a weight until I can hit 10 reps and move up on next set and do at least 6. Then, on a 5th set go big. See what I can do up to 3 reps. 

• Deadlifts: 10@225, 10@235, 6@245
• Squats: 10@135, 8@145, 6@145
• Weight: 203

New Conditioning Workout @ the park

Tomorrow I get to resume my weight training with my first day at the Steven's Fitness Center. In this transition period I have been searching for ways to stay in shape and I think that I have done a good job with my sandbag workout and my endurance runs. Today I completed my new conditioning workout for the first time. 

• Run 1/2 mile to the park
• Tabata Sprints around the track
• 3x10 Push Ups / Ring Rows Super Set
• Tabata Sprints
• 3 x AMAP Pull Ups / Dips
• Run 1/2 mile home

I need to continually work on making the push ups and rows more difficult so that I max out at 10 reps per set. 

The Tabata Sprints killed me the 2nd time around which is good. Once I have that down I should start with Sprints, then do 1 super set of body weight exercises, then burpee tabata, 2 set body weight, finish with tabata sprint and run home.

Sandbag 2

Okay, so I didn't do the 3x10, hill, then 3x10. I did run 5.22 miles yesterday and my goal is to hit 12 miles on Sunday so a light day is very excusable. 

Here are the numbers for the hill climb:

• 1.46 miles from door to top of hill back to door. 
• 1/2 mile total elevation change
• 3x10 Squats & Deadlifts to clean and press with RIP60 as warmup & hill took me 35 minutes. 

New Sandbag Routine is Killer

My NYSC membership has officially expired so now I am on my own. What did I do? I bought a 36 inch long laundry bag from the Army/Navy store and pub a cubic yard of dirt in it for weight. I then put it on my shoulders and walked up the hill near my house (distance to be determined). When I returned home I want into the backyard and did 5x10 of squats & deadlift to clean and press. Total time: 45 minutes.

Next time I do this workout I will start with 3x10 of the routine, walk the hill (and determine the distance & time) and return for another 3x10.

Progression will include adding load to the bag and running the hill faster. 

Sunday 9 Mile Run / Monday Upper Body Super Sets - Last NYSC

What I have omitted from this blog is my running schedule which I have started again since the holiday break forced me away from the gym. I started at 2, did 3, then 6, then got home and did 8 last week and on Sunday did 9. I think that the goal is to get up to 12 miles within 2 hours running once a week.

That said, my legs were feeling it this morning. Glad that today was upper body.

This was also my last day at NYSC since my membership is expiring. Steven’s doesn’t open until next Tuesday so I will be creative for a week and have some fun.

I am glad that I am doing the 4x10 with Super Sets since it ratchets up the intensity with less rest time. I like the push/pull combinations.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 60 minutes
• Weight: 204

• Press
• Previous High: 1@120
• Last time: 8@90, 5@90, 8@85, 6@85
• This Time :4x10 @ 90
• Pull Ups (superset with Press)
• Last Time: 4, 5c, 5s, 5c
• This Time: 5, 5c, 3, 5c
• Bench Press
• Previous high: 2@170
• Last Time: 4x10 @ 135
• This Time: 140: 10, 8, 5, 7@135
• TRX Row / Dip Super Set
• Rows: 10, 10, 9e, 9e
• Dips: 6, 7, 7, 7

Lower Body with Increased Volume

Still dragging a little bit with a cold and almost didn’t make it out of the changing room but I’m glad that I did. I was supposed to go heavy but stuck with the 4x10 with okay results. Overall, I am doing more volume in less time with this workout when I keep rests between sets to 60 seconds.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)

Notes / Results:

• Time: 40 minutes
• Weight: 205

• Deadlift
• Previous High: 2@325 / Last time: 4x10@205
• Sets @245: 10, 10, 7, 6
• Squats
• Previous High: 3@200 / Last time; 4x10@125
• 4x10@135

Upper Body 4x10 & Push/Pull Supersets

Felt sick but still got to gym. Changes to the workout include switching to a 4x10 rep scheme @ 80% and equal volume of the previous rep scheme, and including push/pull supersets to challenge myself and cut down on time spent. Going forward I need to start timing the rest in between sets and supersets to be 60 seconds.

Again this may be my last time at NYSC since I haven’t made it to Steven’s yet. I may do it tomorrow for Leg Day or on Monday. The first day is the riskiest but I have to take the plunge.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 60 minutes
• Weight: 206

• Bench Press / Pull Up Superset
• Previous high: 2@170
• Bench Sets: 4x10 @ 135 **mission accomplished & need to add load
• Pull Ups: 4, 5c, 5s, 5c
• TRX Row / Dip Superset
• Rows: 10, 8, 8e, 8e
• Dips: 7, 7, 9, 8
• Press
• Previous High: 1@120
• Sets: 4x10: 8@90, 5@90, 8@85, 6@85

Legs 4x10 & Shirts don't fit anymore

Since I am not seeing gains on the top end of my lifts, I decided to switch things up for the month of February and do 4 x 10. My previous sets & rep ranges came to 38. This is why I decided on 4x10 since there are 40 total reps. To get my starting weight I added all of the weight I lifted for the previous sets and reps and then divided by 40 so that in total I am lifting the same amount of total weight. I was successful and now will move up on weight.

Another big time note is that I am gaining weight, getting to 205. This is worrying me since I would like to be at 190 in peak condition. My worries went away when I went home and the shirt that I wanted to wear for work does not fit me across the chest, shoulders and arms anymore. I know that I am gaining weight in the right places. Worries have gone away and I am proud of my gains as I am seeing noticeable results.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)

Notes / Results:

• Time: 40 minutes
• Weight: 205

• Squats
• Previous High: 3@200
• 4x10 @ 125
• Deadlift
• Previous High: 2@325
• Sets: 4x10 @205

Upper Strength

Changes are afoot. Now, this should be the last time I use NYSC for Upper Body Strength since I want to go to Stevens first before I set a schedule. I think that I will have to have a new schedule and workout routine once I transition but I will save those details for another day as events unfold.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)
• Barbell Row (https://www.youtube.com/watch?v=YCg1YxMt3oY)
• Pull Ups (C= Chin Ups, S=Side Grip, MB=Monkey Bars)

Notes / Results:

• Time: 60 minutes
• Weight: 205

• Bench Press
• Previous high: 2@170
• Sets: 12@125, 10@135, 3@155, 5@135, 6@135
• Press
• Previous High: 1@120
• Sets: 9@85, 6@90, 6@95, 4@100
• Pull Ups / Rows superset
• Pull Ups
• Previous High: 5
• (with 2.5) 4, 5c, 4s, 2, 4c
• Rows
• Previous High: 2@195 (e=elevated feet; 1=low box)
• TRX: 10, 7, 6, 8e1, 10e1