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Old 11-10-2009, 11:58 AM   #481
Kevin Perry
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So much to do today so I will move my deadlift day over to wednesday this week and bench and squat on friday.
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Old 11-11-2009, 06:36 PM   #482
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11/11

DL: 135 x 10, 185 x 6, 220 x 5, 250 x 5, 285 x 5
DL: 185 x 10, 185 x 10, 175 x 10, 165 x 10, 155 x 10
Situps: 2 x 25

Deads pretty much sucked, if I was fresh I know I could have hit 10 reps on 285 but I've been exhausted this week. Going to fix it by eating a big dinner, eating a full thing of ben and jerry's and sleeping 8 hours cause I've only gotten 4 average each night for a few days now.
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Old 11-13-2009, 07:35 AM   #483
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11/13

Squat: 45 x 10, 95 x 6, 135 x 3, 165 x 5, 190 x 5, 215 x 6

Bench: 45 x 10, 95 x 10, 125 x 5, 145 x 5, 160 x 6

That's all had in me, been way to tired from a ton of stuff. Still unable to get much sleep only 4 hours last night and night before, just keep getting side tracked. Im Lucky if I get more than 1 meal a day right now. BW 150, sucks.
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Old 11-16-2009, 07:42 PM   #484
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11/16

Press: 45 x 10, 45 x 10, 65 x 8, 85 x 6, 100 x 3, 110 x 3, 125 x 5

Press: 85 x 2 x 10, 75 x 2 x 10, 65 x 10
Pullups: 10, 25# x 7, 6, 5

Starting to get caught up on everything work wise, school wise, etc. Still felt really out of it today though especially with the workout. Still feeling really tired and drained.
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Old 11-18-2009, 06:34 PM   #485
Kevin Perry
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11/18

DL: 135 x 8, 185 x 6, 235 x 3, 270 x 3, 300 x 5

Sucked again. I need to fix my nutrition, I've only been getting one meal a day for a long while now, I bet if I fixed this my weight would climb back up and so would everything else. I'm starting to dip below 150#, feeling exhausted non-stop, Can't really do much about it though until the semester finishes and the holiday season ends, many days going until 5:00 am. I somehow have doubts that a paleo diet would really do well in this scenario.
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Old 11-19-2009, 03:52 AM   #486
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At this point just eat! I know when I'm super rushed those Muscle milk ready to drinks come in handy.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
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Old 11-19-2009, 05:46 PM   #487
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I hear ya, those muscle milk drinks are pretty good.

11/19

Today was much better, got 10 hours of sleep + a couple meals in so far.

Bench: 45 x 10, 75 x 8, 105 x 6, 135 x 3, 150 x 3, 170 x 7, 135 x 5 x 10
Kroc Rows: 65 x 23 L/R
T-Bar Row: 75 x 6 x 4

1/2mile run: 3:58

Went fairly hard today, just for the hell of it.

Anyways my goals for the next few months of 5/3/1 are to get my weight back up to around 160, get my sleep and nutrition in order with nutrition more focused on eating rater than paleo and get more running in to keep my 2 mile around 13:30.

The reason for the 2 mile? I have a package that just went in completed for the National Guard, my former recruiter apparently did not do my work entirely correct and all the research I've put in over the last couple weeks found a number of errors so I consulted a lot of professionals, wrote some letters, made a lot of calls and I could find myself back in within a few months in the Guard and on Active Duty within a couple years perhaps sooner assuming I gathered everything correctly.
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Old 11-19-2009, 07:29 PM   #488
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Good news about the guard thing.

Nice rep PR, the 2 mile thing will come back quick, how did you used to do on the 3 mile?

I'm fairly surprised that I'm still hitting 7:40 miles despite my lack of running the last few months.
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Old 11-20-2009, 07:49 PM   #489
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I never did too bad on the 3 mile run, normally hit around 20-21 min.

I definitely notice a difference already in recovery after a couple days of full nights sleep and more time to eat too so I'm sure it's just a small fatigue thing, not having to run all over the place has helped too.

I was going over that article by Robb on his 5/3/1 experiment and I'm wondering how successful doing just 5/3/1 followed by CF benchmark wods would be. I think it would work if the wods are chosen fairly carefully i.e no 30 min chipper ones except for every now and again. Course I would not do that till after christmas I think since right now I like the BB type stuff thrown in.
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Old 11-22-2009, 01:21 PM   #490
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Not sure if I'll get to squats today, did not have time yesteday and I'm at work all day today plus my shoulder is hurting again so we'll see how I feel when I get home. On the plus side I'm gonna start training at a new Upcomming CF box that is geared towards O-lifting And is right down the road, my friend is a trainer there so it's gonna be awesome.

edit: No go on squats today, shoulder was absolutely killing me today anytime i moved it upwards and tried to rotate it, no doubt it's due to too much volume from the added sets of press I did earlier this week, those will have to stop.

Anyways here are some observations:

- Weight is up since I've had time to sleep more and eat lots more the last few days
- Strength is so-so, feels up in some areas and down in others.
- I really want to surpass some things I should have passed a while ago 300+ Squat, 225+ bench, 400 dead , I honestly don't know which route to go about doing this but I do know I need to at least maintain enough running to keep my 2 mile down to around 14:00 min.
- Doing pressing exercises for higher reps roughly 10+ kills my right shoulder specifically benching exercises.
- I think 5/3/1 could get me to the above numbers but it would take a long time, a back to the basics approach could cut that time sooner but only If I really focused on it and if nothing would get in the way.
- I think I need to be only slightly heavier around 165#, this was the area where it seemed everything came together.

I have to take a few days rest to let my shoulder recoup, I'm going to think a little bit on this. I like 5/3/1 because it's teaching me some things about pushing my body but also some things that are not acceptable such as where some of my lifts are that should probably be higher than they really are.
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Old 11-23-2009, 10:51 AM
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