Good Mornings
4×12 – 45lbs

17 June 2010
Pull-up 1RM
5xBW
5xBW
3×10
3×25
1×35
1×40
1×45
1×55
1×65

Dips 5×10 (Bodyweight)

18 June 2010
Deadlift 1RM
5×45
5×135
3×185
3×225
3×275
3×315
1×365
1×405
1×415

20 June 2010
Run, 2 miles – Slow

22 June 2010
Squat 10×3 ? 315lbs

Dips 5×5
5xBW
5xBW
5×25
5×35
5×45
5×55

Pull-ups 4×10

23 June 2010
Bench Press 5-5-5+
5×45
5×45
5×75
5×95
5×115
5×130
10×145

“Fran”
21-15-9 Reps
95lbs Thrusters
Pull-ups
Time: 9:07.2

New PR, first sub 10.

I’ve dropped the milk from my diet because it was causing too many sinus problems and have gone completely paleo.  A typical day will look something like this:

Breakfast
2 hard boiled eggs
4oz chicken
Coffee with coconut milk (the canned stuff)
Banana

Snack #1
1 hardboiled egg
1/4 C cashews

Lunch
4oz chicken
1 avocado

Snack #2
1 hardboiled egg
1/4 C cashews

Dinner
4oz. Chicken
8 cups Kale
1oz 97.5% Cocoa Unsweetened Dark Chocolate

Works out to about 2200 calories.

Although I’m not lifting anymore weight than usual as far as the deadlift goes, there is something immensely satisfying about putting 100 lbs plates on the bar.

Bodyweight is 170.5 lbs.
Diet has been Paleo plus milk, averaging around 3000 kcals/day.

3 June 2010
Deadlift 5×5
5×45
5×45
5×135
5×185
5×225
5×275
5×315

Good Mornings
4×12 45 lbs

Tabata Push-ups: 20, 11, 8, 6, 4, 4, 4, 3

8 June 2010
Back Squat 10×3 – 265lbs
Pull-ups 5×3
5xBW
5xBW
5×10
5×15
3×20
3×25
3×30
3×35
3×40

Dips 4×10
Sit-ups 4×10

10 June 2010
Deadlift 5×3
5×45
5×135
5×185
5×225
3×275
3×315
3×365
3×405

Good mornings 5×12-45 lbs.
Hanging Leg Raises – Don’t do these after deadlifts, when your grip is destroyed. It could end in disaster.

Deadlift 3×5
5×45
5×45
5×135
5×185
5×245
5×285
5×325

Squat Deload (ATG)
5×45
5×45
5×135
5×175
5×205

5×12 Good Mornings (45lbs)

Erg: 4000m Time: 16:42.5/2:05.

“Take wrong turns. Talk to strangers. Open unmarked doors. And if you see a group of people in a field, go find out what they’re doing. Do things without always knowing how they’ll turn out.” – XKCD 267

Jump rope 5 minutes
Crossfit Warm-Up x2

Deadlift Deload 5-5-5
5×45
5×45
5×135
5×185
5×225

The 5/3/1 program’s fourth week is a light deload week.  Next week I will add ten pounds to my training maxes and resume heavier work.

5×12 45lbs Good Mornings
5×10 Situps

Double Tabata – Box Jumps & Dumbbell Swings (40lbs)

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Since this was a double tabata, it was a total of 16 intervals, for 8 minutes of exercise, alternating between the movements. Wikipedia provides a simple and quick explanation of the benefits of tabata work.

Your score comes from the round with the least reps achieved. In my case, 6 on the Box Jump and 12 on the Kettlebell Swings.

Jump rope 5 minutes
Crossfit Warm-Up x2

For time:
10xRow 100m.
Deadlift bodyweight (165lbs) for 10, 9, 8…2, 1 reps.

Time: 14:50.00. Average split on the erg was between 1:33 and 1:36. This workout gets harder as the deadlifts decrease because you have less time to recover between sets on the erg. I suspect for these pieces I could generate faster erg scores, but the erg is so dirty that I have to set the fan to 10 to get the amount of drag I’d get out of an erg at 2 or 3 on a normal machine.

Today was different.  I backed the weight off a bit, and payed close attention to my form, and my lifts definitely benefitted. The workout was Deadlift 3-3-3+ and the rep scheme looked like this (work sets are in bold):

5×45 Romanian Deadlift
5×45 RDL
5×135
5×185
3×225
3×260
3×295
5×335

I’m definitely happier with today’s results. I followed this up with 5×12 Good Mornings (45 lbs bar) and 4x1000m rows. A note for future programing: don’t plan erg pieces on deadlift day. They did not go all that well.

This is a percentage based MEBB approach, based on a recent Performance Menu article by Mike Rutherford. This makes for two lower body movements in the same cycle, instead of a total body movement. At the weights being moved the rack pull is so taxing to the central nervous system that I’m going to fudge things a bit and call it a total body movement (because I feel like it.)