SS To 5/3/1

Week 2 of Cycle 1 almost as well as I hoped for:

Week 2, Cycle 1

Bench Press:

70% of 1RM: 3@130 lbs.

80% of 1RM: 3@150 lbs.

90% of 1RM: 8@165 lbs.

Deadlift:

70% of 1RM: 3@225 lbs.

80% of 1RM: 3@255 lbs.

90% of 1RM: 7@290 lbs.

Overhead Press:

70% of 1RM: 3@85 lbs.

80% of 1RM: 3@95 lbs.

90% of 1RM: 7@110 lbs.

Squat:

70% of 1RM: 3@170 lbs.

80% of 1RM: 3@190 lbs.

90% of 1RM: 10@215 lbs.

And so it begins. I was so pumped to get started this week that I forgot how sore the first few workouts usually make me. In any case, I started way under my 1RM for both my squat and deadlift because of my hamstring injury and it really showed in the 5+ sets. Without further ado:

Week 1, Cycle 1

Bench Press:

65% of 1RM: 5@120 lbs.

75% of 1RM: 5@140 lbs.

85% of 1RM: 9@155 lbs.

Deadlift:

65% of 1RM: 5@210 lbs.

75% of 1RM: 5@240 lbs.

85% of 1RM: 11@270 lbs.

Overhead Press:

65% of 1RM: 5@80 lbs.

75% of 1RM: 5@90 lbs.

85% of 1RM: 8@100 lbs.

Squat:

65% of 1RM: 5@155 lbs.

75% of 1RM: 5@180 lbs.

85% of 1RM: 13@205 lbs.

Oh hey, look! A year has gone by since my last post! That was fast!

I'm picking up right where I left off in terms of logging my strength and fitness training as I prepare to start my very first cycle of Jim Wendler's highly-touted 5/3/1 program. So what have I been doing in the mean time?

For the first half of 2013, I took some time off from lifting to focus on gymnastics movements and more metabolic conditioning. I did the CrossFit Games Open WODs and had some fun doing that.

I got back to lifting after vacation in June while at the same time focusing on running (my first fitness love) for the first time in years. My mile time was pretty darn close to 6:00 when I last tested it! In July and August, I got my Olympic lifts tweaked a bit for much better explosive power generation.

I was doing some sprint work one day this fall when my left hamstring decided it was going to pull on me mid stride, almost sending me stumbling to the ground in pain at high speed. It ended up being a tear in the muscle belly and I count myself incredibly lucky that my injury wasn't any worse. As of this writing, it has been exactly 9 weeks since the strain. After the first week, I worked to rehab the injury with very light squats and stretching to make sure my hammy rebuilt itself properly. My squat is 10 pounds under my 1RM and while my deadlift has a ways to go, I'm confident it'll come back better than ever. My bench and press numbers are exactly where they were a year ago. Not bad for no structured lifting program.

At a height of 5'5" and weight of 156 pounds, I am VERY close to hitting my goal of joining the 200 lb bench/300 lb squat/400 lb deadlift club. After a week off for recovery, I tested my 1 rep maxes for the 4 big lifts over the past few days. The results are as follows:

Squat: 285 lbs. (I was so close to making 300, I've had nightmares about it all week)

Press: 140 lbs. (145 didn't happen, I think 142.5 would have)

Bench: 210 lbs.

Deadlift: 400 lbs.

There you have it. 200: check. 400: check. 300: INCHES AWAY FROM BEING CHECKED OFF.

I had a feeling I'd just know when this program was over. I was right. That day came yesterday. My body spent the entire workout telling me that it can't take much more of this without a break. I read you loud and clear.

I completed 17 weeks of Starting Strength after 4 years of CrossFitting. I think that's pretty damn impressive given that I'm not a complete noob to lifting. That kind of weight and that kind of volume is no laughing matter. Furthermore, I missed 4 workouts the entire time. I didn't suffer some injury that forced me to stop the program. I'm calling it quits on MY terms.

I pushed on (safely) through little nagging tweaks. I attempted sets that I knew I couldn't complete, then tried them again. What started as quick 1 hour sessions soon pushed out to 90 minutes and eventually to 2 hour sessions including warmup, rest in between MAX efforts, and assistance work. My body has responded beautifully to all that stress.

Over the past few months, I have completed lifts at weights I previously only dreamed of lifting. My new numbers for all the big lifts are quite frankly so far beyond expectations, I could have stopped and called this program a success a month and a half ago. It's time to take a few days off and attempt some one-rep maxes this weekend!

SQUAT:

Warmup:

2x5: 45

1X5: 105

1x3: 160

1x2: 215

Work Sets:

3x5: 270 (5/3/1)

Comments: My legs are tired.

PRESS:

Warmup:

2x5: 45

1x5: 65

1X3: 85

1x2: 100

Work Sets:

3x5: 122.5 (4/3/2)

Comments: My shoulders are tired.

DEADLIFT:

Warmup:

2x5: 135

1x3: 205

1x2: 290

Work Sets:

5x3: 345 (1)

Comments: My body is tired.

ASSISTANCE WORK:

Pull-ups:

3xFail:

Glute Ham Raises:

After completing my squats at 265 two days earlier, I was feeling pretty beat for workout 17.2. I'm happy with my results and I've got 3 days to rest until I try squats at 270 again. My first set of 5 felt pretty good. I checked the video and had a bit more forward lean than I'd like, but this proves that I can get 5s done at this weight. With the completion of my bench at 185, my press is the only lift where I haven't surpassed my old 1 rep max for sets of 5. I'm only a few pounds off though!

SQUAT:

Warmup:

2x5: 45

1X5: 105

1x3: 160

1x2: 215

Work Sets:

3x5: 270 (5/2/2)

Comments: I want a set of 5 at 275. That is all.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 165

Work Sets:

3x5: 185

Comments: Got 'em! Take THAT, one rep max!

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 110

1x2: 135

Work Sets:

5x3: 160 (3/3/2/3/3)

Comments: Not bad, but not perfect form. I need to get under the bar more.

ASSISTANCE WORK:

Dumbbell Shrugs:

3x12: 70

Dips:

If you watched my workout on Friday, you would NEVER know that this was the same guy attempting to squat 265 pounds to start week 17. I always know how the day is going to go by my warm up sets. My warm up sets told me that I was feeling invincible. I BARELY squatted 265 once during my last workout. This time around, my first set of 5 felt like there was 50 pounds less on the bar. Same thing with set 2. I also finally got revenge on my press at 120. My deadlift stalled today, but that's because I got light-headed during my work set. Nothing I can do about that one. All in all, an extremely successful day!

Warmup:

2x5: 45

1X5: 110

1x3: 155

1x2: 210

Work Sets:

3x5: 265

Comments: I feel like sets 1 and 2 should have been MUCH harder than they were. I'm not complaining!

PRESS:

Warmup:

2x5: 45

1x5: 65

1X3: 80

1x2: 100

Work Sets:

3x5: 120

Comments: FINALLY nailed my last set after missing it 3 times in a row a few weeks ago.

DEADLIFT:

Warmup:

2x5: 135

1x3: 205

1x2: 290

Work Sets:

1x5: 345 (4)

Comments: I got light-headed again after rep 4. I tried for 5, but it didn't make it more than a few inches off the ground.

ASSISTANCE WORK:

Back Extensions:

3x15

Chin Ups:

Last Friday, I had to squeeze in a workout in the morning as I was going to be out of town for the long weekend. Things did not start off well. Rather that try to trudge through it, though, I simply altered my game plan, which seemed to work well. I completed solid reps and did sets that I'm not used to with rest times I'm not used to. I think it was a good compromise vis-a-vis completing 6 work set reps.

SQUAT:

Warmup:

2x5: 45

1X5: 105

1x3: 155

1x2: 210

Work Sets:

3x5: 265 (1/0/...)

Comments:

Work Sets:

3x10: 155 (90 seconds rest between sets)

Comments: Believe it or not, I remember what doing a lot of reps at 155 used to feel like... much harder. My best ever set of squats at my own body weight used to be 24 reps. I wonder if I can get to 30+ now.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 55

1X3: 80

1x2: 100

Work Sets:

5x10: 115 (90 seconds rest between sets)

Comments: I don't know why I decided to do 2 extra sets here. I guess 115 didn't feel like much of a challenge so I just kept on rolling.

BARBELL ROWS:

Warmup:

2x5: 45

1x5: 65

1x5: 75

1x5: 95

Work Sets:

3x5: 115

Not too shabby today. I completed all my reps and am movin' on up in my squat. Only a few workouts left before I move on to greener training pastures.

Warmup:

2x5: 45

1X5: 100

1x3: 155

1x2: 205

Work Sets:

3x5: 260

Comments:

PRESS:

Warmup:

2x5: 45

1x5: 60

1X3: 80

1x2: 95

Work Sets:

3x5: 115

Comments:

DEADLIFT:

Warmup:

2x5: 130

1x3: 200

1x2: 280

Work Sets:

1x5: 335

Comments:

ASSISTANCE WORK:

Glute Ham Raises:

No sleep for many days. I suppose it was bound to happen. I just wish it was scheduled on a day where I wasn't supposed to be squatting 260 and benching 185 for 3 sets of 5. Rather than try and fail miserably in my zombified state, I decided to do something that I could actually complete. I took my squat and bench weights, cut them in half, and did work sets of ten. For my cleans, I cut the movement in half and worked on clean pulls, since I have a problem with waiting for the second pull anyway. It worked pretty well and I feel like I actually accomplished something rather that having my squats look like (3/1/0). Wednesday is another day and I'll pick up where I left off then.

SQUAT:

Warmup:

3x5: 45

1X5: 75

1x2: 105

Work Sets:

3x10: 135

Comments: No surprise here, but these were super easy. I wonder how many squats at my body weight I can bang out these days.

BENCH PRESS:

Warmup:

3x5: 45

1x5: 65

1X5: 85

Work Sets:

3x10: 95

Comments: These felt like 3 warm up sets.

CLEAN PULLS:

Warmup:

2x5: 45

1x5: 85

1x3: 110

1x2: 135

Work Sets:

5x3: 160

Comments: *shrug*

ASSISTANCE WORK:

Dumbbell Bench Press:

3x12: 50

Pull-ups:

3xFail: 5, 3, 3 (These were a bad idea)

Hip Extensions:

I like days where I complete all my reps. I mean, who doesn't? It makes you feel like you've still got some progress ahead of you. My squats at 255 felt pretty damn solid. I really think 260 is going to happen this time around. I only have a few weeks left before I change gears so I'm hoping to make the absolute best out of these workouts!

Warmup:

2x5: 45

1X5: 100

1x3: 150

1x2: 200

Work Sets:

3x5: 255

Comments: First two sets had no super slow reps. It wasn't until set three that I really started to slow down on reps 4 and 5.

PRESS:

Warmup:

2x5: 45

1x5: 60

1X3: 80

1x2: 95

Work Sets:

3x5: 115

Comments: My presses were a little wonky today but I think I just need to tighten up more. I was wobbling from front to back a little bit on a few reps.

DEADLIFT:

Warmup:

2x5: 130

1x3: 195

1x2: 275

Work Sets:

1x5: 325

Comments: 325 pounds is no 355, but it's still no joke for 5.

ASSISTANCE WORK:

Glute Ham Raises:

3x15 + 10lbs.

Chin Ups:

This is without a doubt the best workout I've had in weeks. Everything felt absolutely terrific! I have no idea what happened but I'm not complaining! I finished my first work set of squats and said to myself, "Huh..." I completed the second set with relative ease and thought to myself, "HMM..." I guess my body was just ready for these movements today.

SQUAT:

Warmup:

2x5: 45

1X5: 100

1x3: 150

1x2: 200

Work Sets:

3x5: 250

Comments: Surprisingly easy considering that I'm only 10 pounds off my stall point.

BENCH PRESS:

Warmup:

2x5: 45

1x5: 90

1X3: 125

1x2: 160

Work Sets:

3x5: 180

Comments: Remember when I stalled here? Not this time. Not even close. 185 was my old 1 rep max. Time to do three sets of five of these babies on Saturday!

POWER CLEAN:

Warmup:

2x5: 45

1x5: 85

1x3: 105

1x2: 130

Work Sets:

5x3: 155 (2/3/3/3/3)

Comments: That rep I missed was just laziness on my part. It certainly woke me up for the rest of my work sets.

ASSISTANCE WORK:

Dumbbell Shrugs:

This weekend, I finally had a nice, solid session with little-to-no issues for any of my lifts. The weekend effect was nowhere to be found for once. Everything is feeling good and I'm interested to see what kind of barriers I can break on my lifts the next time I reach my pre-deload points.

Warmup:

2x5: 45

1X5: 95

1x3: 145

1x2: 195

Work Sets:

3x5: 245

Comments: Heavy, but completely doable.

PRESS:

Warmup:

2x5: 45

1x5: 60

1X3: 75

1x2: 95

Work Sets:

3x5: 112.5

Comments: These felt absolutely terrific. I love being able to get solid reps in on my press again.

DEADLIFT:

Warmup:

2x5: 125

1x3: 185

1x2: 265

Work Sets:

1x5: 315

Comments: No trouble here on my first deloaded deadlift work set.

ASSISTANCE WORK:

Back Extensions: