Jack's 5-3-1 Log - Page 5

California Jack · 08-03-2011, 20:18

8/3/11 man oh man I have gotten weak.

Press. 45x5 95x5 115x5x5x5
Squat 45x5 95x10 135x10x1
Bent row 95x5 135x5 155x5x5x5
Situps bwx20
Hammer curls 35x6

California Jack · 08-04-2011, 20:22

8/4/11. Thirty minute run on tragdmill

California Jack · 08-07-2011, 12:42

8/6/11 bp. 95x5, 135x5, 155x5x5x5
Squat. 45x10, 95x10, 145x10x10
Calf raise 145x12x12
Sldl 145x12x12
Rolloutsx2x2
Tabata jump rope

Still taking it easy. Joints still not ready for hard training. Knees and elbows are complaining a little.

BCR · 08-08-2011, 06:47

Thats quite a bit of volume there Jack.

California Jack · 08-08-2011, 17:03

Maybe. But the intensity is low and frequency is only 2x weekly.

Thanks for reading.

BCR · 08-10-2011, 04:57

10x10 and 12x12 is high in my book, anyday.

California Jack · 08-10-2011, 20:21

Ah, it is a notation issue. I never know if 200x5x3 or 200x3x5 means three sets of five with 200 pounds. So if I was doing 200 pounds for three sets of five I would write it 200x5x5x5. So I did two sets of twelve. I guess it became a problem since I only did two sets. I get it now

California Jack · 08-10-2011, 20:29

8/9/11. Trying to see if I my joints could handle heavier loads. I worked up to what felt like heavyish weight for a single.

Press45x5 95x4 115x3 125x2 135x1 145x1 150x1. 155x1
Squat. 95x5. 135x4. 185x3 225x2 255x1 265x1 275x1

California Jack · 08-10-2011, 20:31

8/10/11 20 minute intervals on treadmill

California Jack · 08-11-2011, 16:30

8/10/11 1 sandbag clean and press,1 sb squat, 1siyup, 2 sb c&p, 2 sb squats, 2siups..... 10 sb c&p 10 sb squats, 10 sirups

Completed in 18:10

This is 1:21 faster than I did this workout last time

Hahaha, I didn't spell sit-up correctly one time.

dotsun · 08-11-2011, 16:38

I was just about to post that I have much to learn as I have no clue wtf jack's talking about.

BCR · 08-12-2011, 04:53

Quote:

Originally Posted by California Jack

Ah, it is a notation issue. I never know if 200x5x3 or 200x3x5 means three sets of five with 200 pounds. So if I was doing 200 pounds for three sets of five I would write it 200x5x5x5. So I did two sets of twelve. I guess it became a problem since I only did two sets. I get it now

Oh ok. LOL.

I was thinking I needed to get my butt in gear.

For me personally if I did 200 for 3 sets of 5 I would write it as 200x3x5.

We need to come up with and International standard.

California Jack · 08-13-2011, 13:34

6/12/11. Played 45 minutes of basketball with two 14 yo.

California Jack · 08-13-2011, 13:37

Quote:

Originally Posted by BCR

Oh ok. LOL.

For me personally if I did 200 for 3 sets of 5 I would write it as 200x3x5.

We need to come up with and International standard.

I used to post a lot on a strength forum where they would say 200 pounds for five reps and three sets would be 200 x 5 x3. So I used my on method thinking it was less confusing, haha

California Jack · 08-13-2011, 21:56

8/13/11. Bp 45x5 95x4 135x3 185x2 205x1 215x1
DL 135x5 225x4 275x3 325 x2 345x1 3)65x1 385x1
About five minutes of interrupted rope jumping

BCR · 08-14-2011, 05:43

Quote:

Originally Posted by California Jack

I used to post a lot on a strength forum where they would say 200 pounds for five reps and three sets would be 200 x 5 x3. So I used my on method thinking it was less confusing, haha

I believe I got my formula from Joe Weider's book "Bodybuilding: The Weider Approach".

So I KNOW my way is correct.

California Jack · 08-14-2011, 12:54

Now that is funny.

BCR · 08-15-2011, 05:54

The book that started it all.

http://www.amazon.com/Bodybuilding-W...3409113&sr=1-1

California Jack · 08-16-2011, 19:42

8/16/11. 20 minutes intervals on treadmill

California Jack · 08-17-2011, 17:18

8/17/11 press 45x5 90x5 110x5. 120x8
Squat 135x5 160x5 185x5 210x8

Four rounds for time of sb pressx10, sb squatx10, bent row 135x10, sit upsx10, 60 sec rest

Completed in 10:45

Was planning on five rounds but could only finish four

California Jack · 08-20-2011, 11:52

8/19/11 BP. 45x5 95x5 135x5 155x5 170x8
DL 135x5 225x5 265x5 305x8

Four rounds of 10 pushups, 35# pair db swings, 10 inverted rows, 30 second planks, 60 second rest

11:30

BradD · 08-20-2011, 12:35

What is your current plan? 5/3/1 with a conditioning finisher and conditioning workouts on some of the over days?

Sent from my DROIDX

California Jack · 08-20-2011, 19:28

Yeah, that's about it Brad. 5/3/1 twice weekly. My finisher on those days are related to the lifts I did on that day. Kinda like doing the boring but big version with the accessory stuff done at a fast pace, kinda.

I run twice weekly and do dome other met con as life permits.

A while back I had some weird back/hip/sacra iliac pain accompanied by my left nut hurting. I stayed away from the weights for a while. I feel better now, but I certainly have become a weakling. However, conditioning has become my priority.

BradD · 08-20-2011, 22:34

Pretty cool, except that nut thing.

Hey, watch out! You said met con. You will be mistaken for a CFer.

Next, we'll be hearing about virtuosity and will have to break out some CF cartoons.

Sent from my DROIDX

California Jack · 08-21-2011, 15:13

8 / 21 / 11. Ran a route I will for now on call the hospital loop.

I did three minute warmup walk

Hospital loop in 25:59

Three minute cool down walk.