140430 5/3/1 Bench Press (deload)

Warm up:
Stick complex

Strength:
Bench Press x 5
80-100-120

Assistance:
DB Press 55# x 12-12-10
GHD Sit-ups 3 x 20

140429 Rest

Run 2mi
14:45

140428 5/3/1 Back Squat (deload)

Warm up:
5 min DROMs
Burgener warm-up

Strength:
High Bar Back Squat 3 x 5
100-125-150

Assistance:
1) Front Squat 3 x 10 (AHAP) 135#
2) Glute Ham Raises 3 x 15

140427 5/3/1 Shoulder Press (deload)

Starting to follow the new Outlaw Power programming. I like the program because it's following the Wendler 5/3/1 structure just with more volume. Just got my feet wet with the assistance and conditioning today since this is the start of my scheduled deload week. The following week I'll be following it proper.

Warm up:
5 min DROMs
Burgener warm-up

Strength:
Power Snatch work up to 5RM
115#
Shoulder Press 3 x 5
60-75-90

Assistance:
1A) 3 x ME HSPU (piked w/ knees on 30" box); rest :90 (10-21-17)
1B) 3 x 15 TTB

Conditioning:
3 Rounds of:
1:00 ME muscle-ups (blue band)
1:00 ME 50' shuttle run
1:00 ME 35# KBS
1:00 Rest
Scores:
8,9,7
10,10,10
22,23,26

140425 5/3/1 Deadlift 5-3-1+

Warm up:
5 min DROMs
Power Clean x 5 65-95-115-125

Strength:
Deadlift 5-3-1+
warm
130-160-195
work
240-275-305(5)

Assistance:
Kroc Rows 90# x 18-12-10
TTB 3 x 8

140423 5/3/1 Bench Press 5-3-1+

Warm up:
5 min DROMs
2 min jump rope
Barbell complex (stick)
Power Cleans 5 x 65-85-105

Strength:
Bench Press 5-3-1+
warm
80-100-120
work
150-170-190(7)

Assistance:
Incline DB Press 55# x ME x 3
Inc(2) 16-11-7
Ring Rows (20" box) x ME x 3
12-7-6

140422 Sprints

Warm up:
Mobility

Conditioning
6 rounds of:
:30 sprint
Walk to start for rest

140421 5//3/1 Back Squat 5-3-1+

Warm up:
Outlaw connectivity

Strength:
High Bar Back Squat 5-3-1+
warm
100-125-150
work
190-215-240(5)

Assistance:
3 rounds for time of:
20 65# FR BB Lunge
400m run
Time: 11:12

140420 Shoulder Press 5-3-1+

Warm up:
5 min DROMs
Barbell complex (stick/bar)

Strength:
Shoulder Press 5-3-1+
warm
60-75-90
work
115-130-145(5)

Assistance:
Chin-ups x 7
7-7-7-6+1-5+1+1

Metcon:
5 rounds for total reps of
:45 Burpee box jump
:15 rest
:45 35# Alt. KB Snatch
:15
:45 GHD Sit-ups
:15
40+75+77=192

140417 5/3/1 Deadlift 3-3-3+

Warm up:
5 min DROMs
Barbell complex

Strength:
Deadlift 3-3-3+
warm
130-160-190
work
225-260-290(7)

Assistance
Kroc Rows 90# x 12 x 3

140416 5/3/1 Bench Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Bench Press 3-3-3+
warm
80-100-120
work
140-160-180(9)

Assistance:
DB Press 55# x 10 x 3 (progressive incline)
1: flat, 2: 2 incl, 3: 3 incl
GHD Sit-ups 20 x 3

140415 5/3/1 Back Squat 3-3-3+

Warm up:

5 min DROMs

Barbell Complex

Strength:

High Bar Back Squat 3-3-3+

warm

100-125-150

work

175-200-225(3)

Assistance:

Front Rack Barbell Lunges x 20

bar-75#-75#

Notes: Was sick the past 2 days. Felt weak and it shows in my performance. Once again, just tried to get the 5/3/1 reps in.

140413 5/3/1 Shoulder Press 3-3-3+

Warm up:
5 min DROMs

Strength:
Shoulder Press 3-3-3+
warm
60-75-90
work
105-120-135(8)

Notes: Starting to feel sick. Got my 5/3/1 reps in and called it a day.

140411 Active Rest

Barbell Complex

140410 5/3/1 Deadlift 5-5-5+

Warm up:
5 min DROMs
Barbell Complex

Strength:
Deadlift 5-5-5+
warm
130-160-195
work
210-240-275(7)

Assistance:
Kroc Rows 90# x 12 x 3

140409 5/3/1 Bench Press 5-5-5+

Warm up:
5 min DROMs
2 rounds of:
15 GHD Sit-ups
15 35# KB Swings
15 push-ups

Strength
Bench Press 5-5-5+
warm
80-100-120
work
130-150-170(12)

Assistance
DB Bench Press 55# x 10-8-8

Power Clean and Press x 5
95-115-135-145

140407 5/3/1 Back Squat 5-5-5+

C3W1D2

Warm up:
2 min Airdyne
Barbell (bare) complex
-jump shrug
-high pull
-muscle snatch
-drop snatch
-overhead squat
-sotts press
-duck walk
-tall snatch

Strength
High Bar Back Squat 5-5-5+
warm
100-125-150
work
165-190-215(11)

Assistance
Overhead Squat
5 x 45-65-85-95-115-115x6

140406 5/3/1 Shoulder Press 5-5-5+

C3W1D1

Warm up:
5 min DROMs
GHRs 5# x 7 x 3

Strength
Shoulder Press 5-5-5+
warm
60-75-90
work
11-115-130(10)

Metcon:
5 rounds for time of:
12 GHD Sit-ups
9 Pull-ups
6 Ring Dips
Time: 12:04

140403 5-3-1 Deadlift (deload)

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift
5 x 125-155-195

Assistance:
Kroc Rows 90# x 12 x3

Snatch Grip High Pulls (hang)
5 x 75-95-125-135-135

140402 5-3-1 Bench Press Deload

Warm up:
 5 min DROMs
Barbell Complex
2 x 15 GHD sit-ups
2 x 10 Back extensions

Strength:
Bench Press 5 x
80-95-115

Assistance:
DB Bench Press 50# x 12 x 3
Clean & Jerk 5 x
95-115-135-135-135

140331 5/3/1 Back Squat (deload)

Warm up:
5 min DROMs

Back Squat
5 x 100-120-145