Big Bear: Cant hold me down forever

[bigbear6708]

30 minute jog yesterday...work had me tired, needed a little mid day pick up.

3/5/1
cycle 3, week 2 (5)

deadlift:
370x5
395x5
420x7 (not max reps)

Goodmorning:
205x10, 5 sets

Hanging leg raise:
BWx12, 5 sets

[bigbear6708]

Sprints

5x50 yards (dragging tire)

20 pushups

5x50 yards (dragging tire)

20 pushups

5x50 yards

20 pushups

20 situps, 2 sets

-each sprint was 10-15 seconds..rest was the walk back

[Commander]

Keep killing it, monster deadlift and you are very consistent with the sprints.

Are you doing them outside?

[bigbear6708]

Thanks Commander, I was never a fast sprinter, that is now changing! Plus I can feel some carry over into the gym, as well as my 2 mile run time..I feel overall more conditioned from Sprints.

Yes, they are done outside, gotta love Under Armour!!

[bigbear6708]

3/5/1

Cycle 3, week 3 (1)

Military
135x5
150x3
170x7

Pullups
10x8
15x6
20x4
2 rounds

Dips
35x15, 5 sets

[bigbear6708]

3/5/1

cycle 3, week 3 (1)

310x5
350x3
390x2

415x1, 2 sets
385x2, 2 sets

db lunge
65x10, 5 sets

incline situp
55x15, 5 sets

--Not sure if I want to substitiute Box squats or something for lunges during my next cycle. Another plan I am considering is to do lighter squats after my working sets and or after Deadlifting. Honest self assessment revealed that I was using the "lower" volume to get lazy with my lifting...I stopped paying attention to minor details like pushing my knees out, looking straight forward, etc...since last week when I started paying attention again my squats have felt 100% better. I think I need slightly more volume that I am doing now...the trick is to figure out how.

[bigbear6708]

3/5/1

cycle 3, week 3 (1)

Bench:
190x5
220x3
245x6

260x1, 2 sets

-all bench reps were paused..felt good

Incline bench:
185x10, 5 sets

DB Row
110x10, 5 sets

[bigbear6708]

3/5/1

Cycle 3, week 3(1)
Deadlift
370x5
420x3
475x2 (had more, stopped short for heavy singles)

495x1, 2 sets ( video on YouTube, will link later)

Ghr
Bw x 10, 5 sets

Floor twist
25x15, 5 sets

Going to deload next week. Prob hit a day of box squats and cleans, and a sprint day or something.

[bigbear6708]

3/5/1

Sunday:
put the 20 lb vest on and did a FARTLEK run, very slow jog, followed by sprints (every 3rd light pole)..

18 minutes total, was brutal

-although, I feel my raw strenght gains may not be coming as fast as they could be, I am very satisfied with my level of overall conditioning and will continue to maintain the intervals in my training regime


cycle 3, deload

Box Squat:
245x5, 3 sets (12 inch box)

Power Cleans:
145x5, 3 sets

also did some random BW pullups and ab planks (feet and hands on benches, very hard)

-I am not following the 5/3/1 deload format..I think it is useless..it is basically a warm up only. I feel I gain more from box squats and cleans. Will deload bench/shoulders on Thursday, that will be all.

[bigbear6708]

Intervals

3x400 m @1:20 each

3x200 m @ :40 each

10 pushups directly after each interval

New training cycle starts tomorrow