5/3/1 (C5-W3-D1)

SATURDAY - SQUAT DAY

Squat

45x10

135x5

160x5

190x3

240x5

270x3

305x1+ (4)

I thought that these were good, until I looked at the video, and saw that every one of them was high. I'm gonna spend some time squatting to a box to relearn depth. This really pisses me off though. I should know by now what a parallel squat feels like, and I should be able to hit it every goddamn time. Weak fucking sauce.

Oh, and I probably should have known better than to go for that 5th rep, but I really wanted it.

No assistance today. Instead we went outside to chainsaw a tree and chop some wood for a couple hours.

Unsilent Death

Get this. Listen to it. Rot your brain.

UPPER BODY DAY

Band Pull Aparts:

I, T, Y x 20 x 3

Overhead Press: Done with minimal rest.

45 x 10

45 x 10

65 x 10

65 x 10

95 x 10

95 x 10

115 x 8

115 x 8

Pullups:

10

+25 x 10

+25 x 10

At this point I grabbed one of the V grip handles you'd use for cable rows and tossed it over the bar. The idea here is to pull yourself up to the bar so that your chest touches the bar, your body being somewhere between parallel to the bar and 45 degrees. Basically a close grip pullup, helpful for pulling a leg in on a wrestling shot. Unfortunately the only pullup bar at Lexen is a bar duct taped to a rack, just next to the top bar on the rack. Not much room, but I tried to make it work.

Gorilla Pull Ups

V Handle Pullups:

4 sets of 10

Standing KB Press: One arm at a time.

(12kg x 10 ea) x 2

(16kg x 10 ea) x 2

25kg x 8 ea -> 12 kg x 20 ea

Shrugs:

135 x 20

135 x 20

185 x 20

225 x 10

JM Press:

95 x 8 x 3

Gripper:

2 plates & 2 quarters x 20 +20s hold

2 plates & 2 quarters x 20 +20s hold

2 plates & 2 quarters x 20 +20s hold

Neck Harness:

25 x 50

45 x 10

45 x 10

New Fall Headwear!

OCSA Training

Is going swimmingly. Had to miss Wednesday night's Sumbission Wrestling class for Sara's birthday, but I was able to make it in on Thursday. Although everything is brand new to me considering its the opening week of the new gym, Thursday was uncharted territory for me. We started at 6 with BJJ, moved onto MMA at 7, and then Boxing at 8.

The MMA class was mostly situational drilling, like starting on the bottom of Referee's Position and fighting off attacks from the back, and conditioning. One of our guys, Chris Farrington, has a fight in two weeks, so half the guys sparred with him for 4 rounds while the other half focused on conditioning. We kit kettlebell swings, ring pullups, body squats with medicine balls, jumped rope, and sparred No Gi.

By the time we hit the Boxing class I was pretty tired and hungry, I'm not used to going more than a couple hours without eating something. For future reference I'm going to need to bring a shaker cup with whey powder if I want to really blast a 3 hour block. Colin Bumgarner, our Boxing coach, is an 11-0 pro who holds the Ohio and Indiana Heavyweight title belts. He guided us through some light shadowboxing, simple combinations, and super light sparring. Although I went into the class knowing next to nothing about boxing, I left with what I feel are solid building blocks going forward. Colin is an amazingly positive and clear cut coach, and if I felt myself improving over the course of our initial hour, I can hardly imagine how helpful he'll be going forward.

Positive Mental Attitude.

And I Said

HEYYYYYYYYYYAAAAAAAAYAAAAAAAAAAAAAY

Song rules.

BENCH DAY

Band Pull Aparts:

I, T, Y for 3 sets of 20

Static Stretching

Bench Press: Done with a pause on the chest, explosive movement up.

Bar x 15

Bar x 15

95 x 10

95 x 10

135 x 10

135 x 10

155 x 10

185 x 5

Overhead Press:

Bar x 10

65 x 10

95 x 10

95 x 10

95 x 10

DB Row:

65 x 10

105 x 10

120 x 10

DB Bench:

55 x 10

65 x 10

75 x 10

Pullups:

10

+25 x 10

+25 x 8

10

ASSISTANCE DAY

Cook Brothers Crew wanted to lift. So we did.

Shrugs:

135 x 10

225 x 10

225 x 10

225 x 10

225 x 10

Safety-Squat Bar Lunges:

95 x 8 each

95 x 8

95 x 8

Gripper:

2 plates & 2 Quarters x 20 + 20s hold

2 plates & 2 Quarters x 20 + 20s hold

2 plates & 2 Quarters x 20 + 20s hold

DB Cleans:

20 x 10

20 x 10

25 x 10

Lateral Raises:

25 x 10

25 x 10

Neck Harness:

45 x 10

45 x 10

45 x 10

Roman Chair Abs: On the GHR

10

10

10

Standing DB Press: Palms in

35 x 10

45 x 10

55 x 6

SQUAT DAY

Foam Roll / Dynamic Stretching with Bands

Cambered Bar Low Box Squat: Pause on the box.

45 x 10

45 x 10

95 x 10

135 x 10

225 x 3

225 x 3

Deadlift: Conventional

135 x 10

225 x 10

275 x 10

At this point we shot the shit with Chuck V. for 10 minutes or so. Because whenever I can talk to a World Record holder, I can. We discussed how he is either going to remain at the top or give up the sport, because middling about isn't worth it to him anymore. We also discussed him doing BJJ/MMA at our gym when he's done powerlifting, as he said he'd like to pick up a few things. Super nice guy. Blows my mind that he gives us nerds the time of day.

Downside, my legs got cold and tight.

365 x 1

405 x1

Belt Squat:

2 Plates x 10

2 Plates & 2 Quarters x 10

4 Plates x 10

4 Plates & 2 Quarters x 3

GHR:

10, 10, 10

Neck Harness:

35 x 30 + 15s Hold

35 x 30 + 15s Hold

35 x 30 + 15s Hold

Gripper:

2 Plates & 2 Quarters x 20

2 Plates & 2 Quarters x 20

2 Plates & 2 Quarters x 20

Ohio Combat Sports Academy

Day 1

Today was the first day at the new school.

Had a solid BJJ class followed by Lou Demas and his two beast sons teaching us solid wrestling technique.

Followed that with Prowler pushes (40 yards, 5 trips with 2 plates), Prowler Plyo Pushes (Push with your hands, like a bench, 10 pushes with 2 plates, 4 trips).

5/3/1 Cycle 5, Week 1, Day 3 (C5-W1-D3)

Too lazy for an interesting title, but this is the best Crass song. I'm not counting Reality Asylum as an actual song.

TUESDAY - DEADLIFT DAY

Deadlift

135 x 5

175 x 5

210 x 3

225 x 5

260 x 5

295 x 5+ (11)

Seated Good Morning

95 x 10

115 x 10

115 x 10

Never done these seated before, but we felt like trying something new. I didn't feel like I was necessarily doing anything, but at the same time, it wasn't easy either. We'll keep them in for a cycle and see.

Good Mornings (standing)

185 x 6

185 x 6

185 x 8

Ab Wheel

3 sets of 15

KB Windmills

3 sets of 16 kg x 6/side

On our military press day, Sunday, I missed my reps for the first time since we started 5/3/1. I was supposed to get 140 x 5+ on my last set, and only hit three. This is doubly frustrating cause I got 140 x 5 on my 3's week last cycle. I'm not going to reset my max yet, but I will keep my max the same for next cycle, provided that I don't miss any more of my reps this cycle. I think some of it just had to do with being worn out. I squatted Saturday in Cleveland, did Prowler races with my sister until I felt like I was going to die, then woke up Sunday, pushed the Prowler 0.8 miles, got in my car, drove home, and then tried to set a PR in the military press about 30 minutes after getting home. Not making excuses, but that also doesn't read like a recipe for success either. I'll get my shit together.

I Am No Feeble Christ

NOT ME

Oh, I haven't updated. I've been busy. Cry about it.

UPPER BODY DAY

Band Pull Aparts: I, T, Y : 3 sets of 20 each

Swiss Bar Bench:

Done with a pause on the chest, explosive movement upwards.

Bar x 15

95 x 10

95 x 10

135 x 10

135 x 10

185 x 6

Done with the pause and explosive movements, first with hands on the outer handles, then immediately on the inner handles.

95 x 10(Outer), 10 (Inner)

95 x 10 / 10

Triceps toasted.

Dumbbell Rows:

Done with a full range of motion. Allowing my scapula to be pulled out fully, and then bringing the weight up to my chest.

65 x 10

95 x 10

120 x 10

DB Military Press:

These were done seated, palms facing inward towards each other.

45 x 10

55 x 10

65 x 10

Shrugs:

135 x 10

135 x 10

225 x 10

225 x 10

275 x 10

Circuit: x 5 without rest

Pullups : 10

Overhead Press: Bar x 25

DB Cleans : 25lb x 10

LOWER BODY DAY

Foam Roll, Stretch with bands.

Cook Brother Crew in full effect today, getting some volume work in.

Box Squat:

Done with a straight squat bar onto a parallel box. Pause on the box for a one count, explode up.

Bar x 10

Bar x 10

95 x 10

95 x 10

135 x 10

135 x 10

185 x 8

185 x 8

225 x 6

Deadlift:

Conventional stance, from the floor.

135 x10

225 x 10

225 x 10

225 x 10

225 x 10

225 x 10

315 x 8

365 x 8 (Psyched on that)

405 x 1 (Toasted at this point)

Powerpohl:

If you couldn't tell from the name and the video, Chuck Vogelpohl invented this. And that means it works. It also means its brutal and is a step away from masochism. The Powerpohl can be used in a variety of ways, including walking, deadlifts, and Iso holds.

We did Iso holds, basically standing straight up, attempting to use the mirror as a guide and keep the Pohl parallel to the floor. It requires you to flex your glutes and spinal erectors to an extreme degree. It proved to be a solid way to end the day, and I could feel the soreness creeping in as early as that evening.

Iso Hold:

+90lb x 20 seconds

+100 x 20s

+100 x 20s

Circuit: x 4

Gripper: 2 plates, 2 quarters x 20 + 20s hold

Pincher: 15lb x 20

Neck Harness: 35lb x 25

Cable Crunch

100 x 10 x 3

Although my strength training is basically at a maintenance or low gain phase, my Jiu Jitsu is gaining steam rapidly. I'm filling in the gaps of knowledge lost through too much time away, and picking up new techniques every day. The Cook Brothers Crew will be moving gyms in the next couple of weeks, from Columbus MMA to Ohio Combat Sports Academy. Downgrade in websites, but it will likely be a big upgrade in terms of instruction and intensity.

Once we make the transition to OCSA we will be going full tilt in BJJ, Catch Wrestling / No Gi, Boxing, and some Greco / Judo. Our Catch/No Gi coach is a guy who has made No Gi his priority, and has trained with the best Catch Wrestlers in the county. The Boxing coach is an undefeated pro boxer who currently trains a lot of the cats going to OCSA, including my brother, and has helped them immensely. And the Greco Coach used to train Dan Henderson and Sokoudjou out in California. So, yeah. Big fucking time.

In addition to all that we will have a Prowler, a pullup bar, rope, and other CrossFit related junk. It's going to be a big change, and I think one for the best.

Rise and Fall

I know I've gone and pulled a Drew on all our loyal readers by getting "too busy" to update, but I will start to remedy that:

TUESDAY - DEADLIFT DAY

DL

135x5x3 - waiting for Sean

170x5

205x3

255x5

285x3

320x1+ (6)

GMs

155x10x3

175x8

175x10

Ab Wheel/Cable Crunch Superset

BWx15/80x12 - twice through

Then went and pushed the Prowler

Loaded with 90 pounds, we pushed it some distance.

I made 2 trips, then Sean did 3, then I did 4, he did 5, I did 6, then Sean gave up. I was pretty psyched he gave up, cause I was really not looking forward to making 8 trips.

Hate Me Now

THURSDAY - BENCH DAY

Lifted @ X due to the heat.

Bench
80x5
100x5
120x3
140x3
160x3
180x3+(7)

DB Row
60x10
80x10
100x7
80x15
80x13
80x10

DB Bench
80x5
70x8
70x8
70x7
65x5, 55x4, 45x4 (My brilliant plan to do a drop set of 5, 10, 20 reps was foiled by the fact that I was more tired than I thought)

Chest Supported Row
140x15
180x10
180x10
180x10
180x12

Pullups (various grips)
5
5
5
3

Pushups on a Swiss Ball

10

5

5

Reverse Grip Inverted Row

10

8

6

Sean was 40 minutes late, so I started without him, and then just stuck around and messed around while he finished lifting. So that's why the end of my workout is a bunch of stuff I don't normally do.