Big Bear: Cant hold me down forever

[Commander]

Good resolution. That's how I do my overhead pressing. I prefer it. The catch helps me get tight.

[bigbear6708]

Yeah, commander, I felt better pressing after cleaning it first!

Intervals today

4x400m @ 1:20
3x200m @ :30

[bigbear6708]

3/5/1

cycle 3, week 1 (3)

Squat:
330x3
350x3
370x3 (had more, wanted to keep energy for singles)

425x1, 2 sets (felt heavy, I need to get a "system" down for these singles. Thinking about 90-92 ish percent during week 1, then up to 95% for week 3 (of my real max, not program max))

Walking DB Lunge:
60sx10, 4 sets

incline sit up
55x15, 4 sets

[bigbear6708]

3/5/1

cycle 3, week 1 (3s)

bench:
210x3
225x3
235x8

250x1, 2 sets

Inc. Bench:
175x10, 5 sets (more next time)

DB Row:
105x10, 5 sets

+second new years resolution...OWN my heavy singles. This should have gone without saying, but I now have a method to my madness..250 was about 20 lbs lighter than my last cycle on this this specific day...today I did the 250 w/ a very long pause. On my first week I will do 92% of 95% of my training max (this program has me add lbs to my max with each cycle, regardless of me acutally hitting the weight...so to be safe and keep progressing I am taking 95% of that "new max" for my heavy single calculations) on week 3, I will go up to 95% for my heavy single.

[bigbear6708]

3/5/1

cycle 3, week 1 (3)

Deadlift:
390x3
420x3
455x5 (had more, wanted to keep energy for singles)

480x1, 2 sets (easy)

GHR:
BWx10, 5 sets

incline torso twist
45x12, 5 sets

--left myself 1.5 ish hours to do this workout today..(usually have right around an hour) made a HUGE difference..my pulling was strong all day, a little extra rest really helps out

[bigbear6708]

6 x 90 ish yard sprints uphill....no timer...just did them

[bigbear6708]

3/5/1

Cycle 3, week 2 (5)

Military
135x5
145x5
150x9

Chinups
25x8
30x6
35x4
-two cycles through

Dips:
35x15, 5 sets

[bigbear6708]

3/5/1

cycle 3, week 2(5)

Squat:
310x5
330x5
350x7
350x2 (did an additional double, to re-enforce form...watched a squat video, about pushing your knees out..so that was my focus today (should always be..but every now and then we need a refersher), so I did an easy double just to "lock in" mechanics)

Power Clean:
155x5, 5 sets
-getting better at catching, these completely winded me!

Ab wheel roll out
bwx10, 5 sets

[bigbear6708]

Wanted to do prowler sprints today....body felt like sleeping in, that's ok though...this was my first "day off" in the last 8 days...will do an occluded walk after work

[bigbear6708]

3/5/1

cycle 3, week 2(5)

Bench:
190x5
210x5
220x10 or 12, cant remember

DB Bench:
80x12, 5 sets

BB Row:
165x10
185x8
195x6
2 rounds