Search:

Good to see you still killing it bud! Been lurking for a bit but I figured its time to post something. Keep up the hard work.

http://img.photobucket.com/albums/v154/CMRCrider/DSC00967.jpg

Chicken, Red Onion, Mushrooms sauteed in EVOO, Cumin and Oregano. Served on some spring mix with mashed Avacado and fresh Lemon. ...

Im guilty of the ADD and I want it to stop. Im either sticking with 5/3/1 or doing a linear progession program. I questioning wether I need to establish more of a base of strength which may be done...

I want to get stronger, which it IS doing. The only thing Im wondering is if Ill get stronger quicker with a linear progession program since Ive never done one.

Im currently finishing my third wave of 5/3/1 and my lifts are still going up. Ive been running the program with a fair amount of GPP to help me train for Firefighter combat challenges and retain...

Weds: Work/ Active Rest. 5000m Row + 1.5mile jog. Did some RIT training which was fun as hell.

Yesterday:


Morning: Last game of hockey tourner. Played well but I had a crap sleep the night...

5/3/1 Bench


Warmup: Agile 8. 2 sets of Light Facepulls x 15. 200 Single unders, 10 Pull ups, 100 Alt Step, 50 Single leg. Back up ladder

ME Bench:

Warm up:

1. 95x10

Yesterday:




Conditioning/GPP

2000m Row for a warmup in 8:30.

For time:

5/3/1 Squat


Warmup: Foam Roll/Agile 8/Skipping ladder


Powercleans:

Warmup:

Sean, hows it going bud?


Been doing well. Developed a cyst while training for cycling this winter which is keeping me from riding a **** ton like I was before. To be honest, Im glad it...

Yesterday:




Active Recovery

At the Firehall.

3000m Row on C2 Rower in 12:30

Conditioning/GPP

Skipping Ladder. Ran through each couplet once slowly.

Round 1:

5 rounds of:

-5 55lb KB Snatch L/R
-10 Burpees

5/3/1 Deadlifts


Foam rolling, Defrancos Agile 8, Skipping Ladder. 2

Squat Clean + Jerk:

1. 45x5
2. 95x5
3. 105x3

Tuesday: Off. Spent 8 or 9 hours trimming hedges for my Neighbour. Not easy work whatsoever but at least I got a nice sunburn to show for it!


Wednesday:




5/3/1 Press

Monday:


5/3/1 Squat


Warmup: Foam Roll/Agile 8/Skipping ladder


Powercleans:

Finished up my deload on Sat. Followed the Deadlift workout with ALOT of backwards sled pulls which seem to really fry the quads.

Sunday:




5/3/1 Bench

Conditioning/GPP

Foam Roll/Skipping Ladder. Ran through each couplet once slowly.

Deck of Cards

Aces: 16lb Sledgehammer strikes L/R
Diamonds: 55lb KB Swings
Spades: Double Unders x 2...

Yesterday @ Firehall:


5/3/1 Squat Deload


Warmup: Foam Roll/Agile 8/Skipping ladder


Powercleans:

Sunday:




5/3/1 Bench Deload


Warmup: Agile 8. 200 Single unders, 10 Pull ups, 100 Alt Step, 50 Single leg. Back up ladder

http://img.photobucket.com/albums/v154/CMRCrider/DSC00839.jpg

Exhaust is on :)