Friday was Front Squat day in the 5-3-1. Good news. I came away with underwear intact.
Friday 26 March
3x Warm Up Barbell Circuit @ 65#, 95#, 115#
8x Bent Over Row
8x Power Clean
8x Front Squat
8x Jerk
8x Back Squat
Front Squats
5x Squat @ 130#
3x Squat @ 185#
3x Squat @ 210#
7x Squat @ 235#
Assistance Work & High Rep Back Squat
15x [...]
3x Warm Up Barbell Circuit @ 65#, 95#, 115#
8x Barbell Row
8x Power Clean
8x Front Squat
8x Jerk
8x Back Squat
Military Press
5x Press @ 75#
3x Press @ 105#
3x Press @ 120#
5x Press @ 135#
Assistance Work
12x Floor Press @ 185#
12x Zercher Squat @ 185#
10x Sit Ups (lvl#2) @ 10# (held behind head)
10x Floor Press @ 185#
10x Zercher Squat @ [...]
Two interesting things happened in the last few days. The most recent happened yesterday as the House of Representatives voted to enact some kind of health care insurance reform in the United States.
The other happened Saturday morning in St. Charles, MO. It was a far more local thing. It affected one person significantly, maybe another [...]
Wednesday
In light of Monday’s “warm up” issue, I backed off the weight a little in my opening circuits.
3x Warm Up @ 65#, 95#, 95#
8x Bent Over Barbell Row
8x Power Clean
8x Front Squat
8x Jerks
8x Back Squat
Ah…yes. Much better. In my 5-3-1 program, Wednesday was the day for Front Squats:
Front Squat
5x Front Squat @ 130#
5x Front Squat [...]
To recap since the last time I wrote anything here:
I trained a lot for the stair climb
I got violently ill for about 36 hours and couldn’t really eat anything substantial for about 12 days. Lost almost 10 pounds.
(Stupidly) continued to train anyway through those 12 days.
Nearly 1500 people raised more than $340k for the American [...]