Hank's workout log
 

I am starting this log after lurking here for a while. I did straight CrossFit for a few years and then switched to Gant's hybrid programming for a while. I have bought into the idea that there is a need to have more of structure in your strength program, and that CrossFit-style random, MetCon-beat-down programming doesn't make a whole lot of sense. So I have been playing around with 5/3/1-based programming and a linear SS-style strength progression for the past 9 months or so. I would like eventually to put some more focus on the oly lifts, but right now I feel like priority one needs to be to improve static strength, particularly in the squat, which unfortunately has gone nowhere in the past year or so. I also have a need for a little conditioning to support sports I am doing right now. So my current template looks roughly like this:

M: Press 5/3/1, dips, pull-ups

T: Power clean, squat 5/3/1, conditioning.

W: Bench 5/3/1, db row, pull-ups

Th: Deadlift 5/3/1, good mornings, conditioning.

Monday:

Press 5's week: 100# x 5, #120 x 5, #130 x 9. Maybe should have started lighter.

Dips: BW x 10 x 5.

Pull downs: 60 # x 8 x 4. Don't laugh. I am trying something new to assist pull ups based on this article: http://www.t-nation.com/testosterone...ll-up-strength

Yesterday:

PC: doubles: 80 kg, 100, 110. Then three more singles at 110. Felt strong.

Squat 5's week: 180# x 5, 220 x 5, 245 x 9. Wanted at least 10 here. Oh well.

Conditioning: 6 basketball-court suicides x 5.

Yesterday:

1. 90 kg rack jerk singles on the min for 10 min. Felt slow; need to work on pushing under the bar.

2. Bench 3's week: 165 x 3, 185 x 3, 210 x 9. I'll take that.

3. Pull downs: 70# x 8 x 3, 60# x 8. Did not feel very strong so took off some weight for the last set. Going very slow.

4. Db rows: 30# x 20, 30# x 25. Never really done these before so started light. Supersetted these with the pull downs to save a little time.

Friday:

Deadlift 3's week: 245# x 3, 275 x 3, 315 x 8. Crappy.

Good mornings: 75# x 10 x 4.

Conditioning: six court suicides + 15 burpees. Four times.

Today: soccer game. Messed around on the tennis court for a little bit later in the day.

Yesterday:

1. Press 3's week: 110# x 3, 125 x 3, 140 x 8.

2. Dips: BW x 11 x 5.

3. Pull downs: 50# x 8, 70# x 8 x 4. Getting a little bored with these already but going to stick with it for at least a month, then re-test pull ups. Have a plan, and stick to it. Easy to say but hard to execute sometimes.

Yesterday:

1. Power clean: 90 kg x 2 x 10, 90 sec. rest in between doubles.

2. Squat 3's week: 205# x 3, 230 x 3, 260 x 7.

3. Front squat: 145# x 5, 170 x 5, 190 x 5.

4. 5 min 20 kg kettlebell snatch: 92 reps. Still learning this movement.

11/4

Bench 5 3 1 week: 175# x 5, 200 x 3, 225 x 5

DB rows: 35# x 30 x 2

Pull downs: 50# x 8, 70# x 8 x 2, 80# x 8 x 2

Bodyweight: 181.

11/6

Deadlift 5 3 1 week: 260# x 5, 295 x 3, 330 x 7.

Good mornings: 80# x 10 x 4.

Conditioning: 8 hill sprints w/ ~15# backpack. 1 min rest in between.

11/8

Press 5 3 1 week: 117# x 3 (oops should have done 5), 132 x 3, 147 x 5. Ungood.

Dips: ring: 8, 7. bar: 11 x 3. Dip bars not available at first so did a couple sets of ring dips.

Pull downs: 80# x 8 x 4.

11/9

Soccer game. Pulled hamstring. Going to be limited for a bit.

11/13

Back in the gym. Some light rehab work/deload:

Squat: #135 x 10 x 3. Not too bad on the hammy.

Bench (deload): three light fives up to 145#.

Pull ups: two ladders up to 5.