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Re: Stu Ward's Progress

Posted: Fri May 20, 2011 7:31 am
by stuward
Today: Military Press 45,75,80,85 - 10,3,3,5
Push Press 110,115,120 - 3,3,5
Chin up BW,+10,+20 - 3,3,3
Waiter's Walks 50 2 laps each hand alternating.

Re: Stu Ward's Progress

Posted: Fri May 20, 2011 9:19 am
by stuward
I just realized that this is my second year of the 5-3-1 program. I first started in Apr 10. Of course I haven't done it religiously due to my shoulder problem. I've restarted the program down slightly from where I was last year but that was intentional. Hopefully this will be a more productive year. I'm keeping it low volume this time so no high rep stuff at the end.

I peaked out last fall with Squat 3x225, 1x235, Bench 1x155, Deadlift 2x290, Mil press 2x90, Push press 2x130, not all at the same time.

Re: Stu Ward's Progress

Posted: Tue May 24, 2011 1:23 pm
by stuward
I've changed my warmup chin ups from parallel grip to wide grip. I'll probably go back and forth.

Squats - 135,165,185,205 - 5,5,3,2
Hip Squats - 90, 135 - 5,3
TGU - 55,60,65,70,75 - singles.

Early morning meeting tomorrow means no workout.

Re: Stu Ward's Progress

Posted: Thu May 26, 2011 7:47 am
by stuward
Bench 95, 110, 125, 140 - 5,5,3,2
Seated row 125,160,180,200 - 5,5,3,3
WWs Waiter's Walks 50 2 laps each hand alternating.
A few pull ups and push ups.

Soccer at lunch today.

Re: Stu Ward's Progress

Posted: Tue May 31, 2011 7:53 am
by stuward
Friday I did core work, planks, cook bar anti-rotaion, etc. Friday was Alec's final day of competing at Regionals. He came second in Javelin and qualified for provincials. The school's senior boys won the banner for the meet.

Sunday, we went to the Y. Alec worked on power, c&J, muscle ups, plyo pushups, etc. I did sone light upper body work

Monday. Deadlifts 185, 215, 245, 275, 255 - 5,5,3,0,1 Failed on my heavy lift. Finished with 2 laps of 105 farmers walks, then static on hand barbell folds, 135 - 6 second, 155 with straps, 2 x 10 seconds each hand.

Today. Mil Press 45, 70, 80, 90 - 5,5,3,3
Push press, 100, 115, 130 - 5, 3, 2
Chin up BW, +10, +35 - 5,3,1 (PR on the single)
Waiter's Walks 50 2 laps each hand alternating.

Just finished playing soccer. In very much pain. I played in cleats for the first time and my quads are aching.

Re: Stu Ward's Progress

Posted: Thu Jun 02, 2011 10:14 am
by stuward
Today, light upper body workout. I was trying to save my legs for today's soccer game but the game was cancelled due to field conditions. That's fine, this is supposed to be a deload week anyway.

Re: Stu Ward's Progress

Posted: Tue Jun 07, 2011 8:33 am
by stuward
Light workout today,
Squats 95,115,135 - 5,5,5
Bench 95,115,135 - 5,5,5
Seated rows 105,120,135 - 5,5,5
Heavy band archer pulls 5 each side
Haeavy Band face pulls 3x10.
One hand static hold 135 BB, several second, no straps. 5 reps each hand with 25 reps mini band pull aparts between each pair of reps.

Worked out at the Y on Sunday. I can't remember what I did.

Re: Stu Ward's Progress

Posted: Wed Jun 08, 2011 8:57 am
by stuward
Today, push ups, chin ups and band and cable work for shoulders.

I mentioned earlier that my son did well in his track meet. He's actually had 3 meets now. At the first, at the county level, he competed in 5 events (long jump, tripple jump, javelin, shot put and 400m) and scored 1 first, 2 seconds and 2 fourths. At the following meet, at the regional level, he competed in all 5 events again and scored 1 second place in javelin. He was middle of the pack in the others but his point total must have contributed significantly. His team won the pennant. At provincials, he scored 7th in javelin with a personal best of 43.7m. His teammate placed first. Overall a good season. To top it off, last night he was awarded the MVP award for the senior track team. We're very proud of him.

Re: Stu Ward's Progress

Posted: Thu Jun 16, 2011 3:52 pm
by stuward
I used the "Functional Traing Center" at Camp Wainwright today. It's sort of a Crossfit studio. It has a lifting platform, 2 squat racks, 1 bench, a bunch of kettlebells and a few accesories. And I had it all to myself.

Deadlift, 60 KG, 80, 90m 100- 5,5,5,8
KB clean and press, each hand, 20Kg, 24, 28 - 5,5,5

I started a new cycle of 5,3,1 on Monday. topped out at 6 reps @ 185 for squats on Monday. 6 reps @ 125of bench, 8 @ 180 of seated rows on Tuesday. Also TGUs up to 90#.

Re: Stu Ward's Progress

Posted: Fri Jul 22, 2011 9:28 am
by stuward
I was on vacation the last 3 weeks and only worked out in a gym twice during that time. I did a little KB work and some sprints at home but I wouldn't call it exercise.

Back at work since yesterday and I thought I would test out that 30FAIL study. First I used 30% of my max on leg press to see how many I could do. I stopped at 100 reps in 2 minutes. I had mild lactid acid buildup but no real muscle fatique. That supports my contention that working with 30% loads is an exercise is lactic acid buiilding futility. I then decided that since the people in the study did an average of 24 reps to failure that this was really a test of 24 reps to failure. The fact that the achieved this on 30% loads just meant that they were deconditioned. I set my rep range at 4 sets of 20, max out on the last set done in a circuit. I chose a weight about 50% of my 5 RM so about 45% of max. Results were:


Leg Press 140 - 100 reps, 200-20,20,30 reps
Pench Press 65-20,20,20,20
Chest supported row 50-20,20,20,25


Deadlift 135-20,20
Mil Press 45-20,20
Pull down 75-20,20

I stopped after 2 rounds since my heart rate was staying high too long. It may have been the heat.

I'll do this again next week and do it M,W,F on a rotating basis with TGUs on Tues, Thurs. I'll increase the load slightly if the reps on the last set hit 25, so I'll increase LP and row.

Re: Stu Ward's Progress

Posted: Wed Jul 27, 2011 7:20 am
by stuward

Leg Press 220-20,20,20,30 reps
Pench Press 70-20,20,20,20
Chest supported row 60-20,20,20,20


DB Snatch 30,40,50,60,70-5,5,5,5,3/2 (3 w/rt, 2 w/left)
(Inspired by Matt. I hadn't done these since my shoulder injury last fall)


Deadlift 135-20,20,20
Mil Press 45-20,20,16
Pull down 75-20,20,20

I find this workout blows me away. I'll get to 4 sets next week.

I plan on TGUs tomorrow and the Leg press routine on Friday. Next week, it will be Dead/LP/Dead. The Dead may be literal.

Re: Stu Ward's Progress

Posted: Thu Jul 28, 2011 7:34 am
by stuward
TGUs today. 45,50, 60, 65, 70, 75, 80. Singles each side at each weight. I dropped the weight on my first attempt at 80 on my left side. I think that's the first time I did those in some time. Looking back in the log, 24 May was the last time.

Re: Stu Ward's Progress

Posted: Wed Aug 03, 2011 7:38 am
by stuward
Tuesday, Squats 135, 155, 175 - 5,5,5. I decided to do some strong range static holds in order to strengthen tendons, etc. I didn't time them but I held 405 for several seconds.

Today, Bench 95,115,135 - 5,5,2, static holds up to 245, then 135 full range x 3. Close grip machine row, 120,135,150,165,18 - 5,5,5,5,5, static hold 300#.

Re: Stu Ward's Progress

Posted: Thu Aug 04, 2011 9:29 am
by stuward
Today, warmup Chin ups, push ups, planks, side planks,
Farmer's walks, 9 sets, 80 to 120 lbs per side. Switched to straps halfway through the 100# set as my grip gave out.

Re: Stu Ward's Progress

Posted: Fri Aug 05, 2011 8:12 am
by stuward
Today, started with throwing a weight at the ceiling, (DB snatches). 50 to 75 lbs, sets of 3, 2 on the last set. (It was the most violent thing I could think of that I could do in the gym without breaking anything).
Read Bret Contreras's blog yesterday and he had a new way to do 1 legged squats, where the non-working leg is supported to the side. Since my lower back was sore, I tried it out. 80,90,100,110 - 5 reps per side, 4 on the last set. It shows that glute strength vs core strength is the limiting factor on my deadlift so I'm going to do these more often.

1 arm BB static holds, another BC's exercise. 135,155,175,195 - 10 seconds each side with straps. It's funny I can do these with the same weight as BC but I can only do half of what he does on the deadlift. Anyway, I love the feeling of almost blacking out from the tension and the shaking that goes on. I must be weird.