I walked 18 holes of golf yesterday morning and was pretty exhausted most of the rest of the day. No idea why. I got in an hour nap and was in bed early to get 9 hours of sleep. In at 10am this morning.
- 450m Run
- 100m Sled Drag (160#)
- 25/25 Band Walks (Red)
- 10/10 Flamingos
- 10/10 Leg Swings (F-B, S-S)
5/3/1 Deadlifts – Cycle 1 Week 3
- 5 @ 165# (40% of Training Max – warm)
- 5 @ 205# (50%)
- 3 @ 245# (60%)
- 5 @ 305# (75%)
- 3 @ 350# (85%)
- 1+ @ 390# (95%)
To beat my previous best estimated 1RM I needed 7 reps and I ended up getting 8 for a new estimate of 493#!! Probably still quite a bit higher than my real max, but I’ll take it. I might have pushed a little too much though, because I felt something in rep 5 or 6 and then in rep 8. Hopefully it was nothing, but low back was pretty sore almost immediately, although it did hold up in the WOD.
3 Sets of 15/15 with a 53# KB
Actually did these after the WOD, but wanted to group them up here in the strength section.
- 20 Deadlifts (135#)
- 15 Back Squats (135#)
- 10 Push Jerks (135#)
First longer barbell complex in a while and it showed. Took me 11:37 to finish. I went 19-1, 10-9-1, and 14-5-1 on the deadlifts, back squats all “unbroken” (never dropped the bar), and 5-5, 6-4, and 6-4 on the push jerks. If we hadn’t just done heavy deadlifts I would have been able to get them all unbroken each round I think. I was starting to feel pretty rough trying to recover after this.
“Air Dyne Hell”
- 15s at 100% (20s at 100% on the last round)
- 1:45 Rest
Kevin and I got 273 calories, down from our last time with 287. No idea how we managed that before!
I got home and thought I was going to pass out for the next 20-30 minutes. Slamming a lemonade helped right away though. I think that might have been too much intensity after the heavy deadlifts.
I went back at 6 since my legs were already feeling the morning session and my back was pretty lit up. Figured it would be good to flush things out a bit.
0.5 Mile Sled Drag (forward) with 115#
Smashed my old PR of 7:41 with a 7:08. I missed my first DU on the sets of 50 and 40, but otherwise did them with 50, 2-38, 30, 20, 10. Could have been sub 7 without those misses, but I have no idea how people do sit-ups so damn fast. I never stopped moving.
0.5 Mile Sled Drag (backwards) with 115#
Ugh, backwards is so hard on the hip flexors. I wanted to stop after 2 of 6 laps, but kept on truckin’.