Wednesday, September 30, 2009
Mr. Bond (that’s Jesse, not James) - friend, fellow 5-3-1′er, and math whiz - is trying to use my 5-3-1 numbers to build a better Theoretical 1RM equation. I think it’s safe to assume the Wendler equation works pretty well at low reps, but starts to fall apart at sufficiently high reps.
On Monday, my deadlift [...]
Friday, September 25, 2009
Warm Up
Jumping Rope
I got 50x two-footed then couldn’t get more than a couple one-footed jumps in a row. Little girls can do it all day long and I’m a bumbling fool.
In response to Doc’s comment the other day, I’m considering a big manly length of 5/8″ steel chain to use as my jump rope.
Let’s see [...]
Wednesday, September 23, 2009
Circuit #1 @ 24kg KB
Right side:
One-leg Straight-leg KB Deadlift
Clean + Front Squat + Press
Snatch
Left side:
One-leg Straight-leg KB Deadlift
Clean + Front Squat + Press
Snatch
6 reps ea. + 5 reps ea. + 4 reps ea. + … + 1 rep ea.
Circuit #2
P1: 10x Sandy Clean & Press
P2: 20x LCC&J @ 2-16kg KB
P3: 30x Burpees
…or 3 minutes, which [...]
Tuesday, September 22, 2009
This past weekend was the Missouri River Irish Festival in nearby St. Charles. Saturday morning, as one might expect at this sort of thing, was a competition of the Heavy Events of the Highland Games. On Sunday was a demonstration and an opening of the field for any and all to try their hand.
It was [...]
Friday, September 18, 2009
I decided to try jumping rope this morning. I haven’t jumped rope in probably more than 15 years. The gym was, as usual, empty - so at least I didn’t look like a fool in front of anyone. It took about 10 tries before I could get more than 5 hops without tripping over the [...]
Wednesday, September 16, 2009
Favorite Drinkin’ Buddy’s sister and brother-in-law came into town over the Labor Day weekend. Brother-in-law is a kettlebeller also and shared with me something he calls “The Kettlebell 300″. It’s 300 movements of the kettlebell. Simple.
Not easy. Simple. This morning was our morning to try it.
Kettlebell 300 @ 16kg KB
10x (ea. dir.) RTW
10x (ea. dir.) [...]
Monday, September 14, 2009
I mentioned a few days ago I’m going to do something a little differently this round of 5-3-1. I’m shortening my warm-up and doing Military Press and Deadlifts on Mondays; Bench Press and Squats on Fridays; and significantly increasing the assistance work.
Warm Up
5x Clean & Press @ 95#
10x Chin Ups @ BW
5x Clean & Press [...]
Saturday, September 12, 2009
Jesse, all my numbers for the first two rounds will be coming shortly. I’ll send ‘em to you in a spreadsheet AND I’ll post them here for all to see.
Friday
Warm Up
5x Power Snatch + Overhead Squat @ 85#
6x Chin Ups @ BW
5x Power Snatch + Overhead Squat @ 90#
6x Chin Ups @ BW
5x Power Snatch [...]
Wednesday, September 9, 2009
Friday Morning
Warm Up
5x Power Snatch + Overhead Squat @ 80#
5x Chin Ups @ BW
5x Power Snatch + Overhead Squat @ 85#
5x Chin Ups @ BW
5x Power Snatch + Overhead Squat @ 90#
5x Chin Ups @ BW
1x Power Snatch + Overhead Squat @ 95#
5x Chin Ups @ BW
1x Power Snatch + Overhead Squat @ 100#
5x Chin [...]
Wednesday, September 2, 2009
Monday
Warm Up
5x @ Clean & Press 110#
4x Chin Ups @ BW
5x @ Clean & Press 115#
4x Chin Ups @ BW
5x @ Clean & Press 120#
4x Chin Ups @ BW
1x @ Clean & Press 125#
4x Chin Ups @ BW
1x @ Clean & Press 130#
4x Chin Ups @ BW
1x @ Clean & Press 135#
4x Chin Ups @ [...]