Workout Updates Continued

Here are my workouts for the past 2 days:

Monday August 29, 2011:

ICT workout #1 (“No Excuses”):
Round 1: 1 min burpees; 1 min bicycle crunches; 1 min squats; 1 min pushups
Round 2: 45 sec burpees; 45 sec bicycle crunches; 45 sec squats; 45 sec pushups
Round 3: 30 sec burpees; 30 sec bicycle crunches; 30 sec squats; 30 sec pushups
Round 4: 15 sec burpees; 15 sec bicycle crunches; 15 sec squats; 15 sec pushups

Notes:
-NO REST BETWEEN ROUNDS; the workout is 10 minutes straight of all-out effort.
-The original workout includes pull-ups instead of bicycle crunches but pull-ups are too difficult for me so I substituted bicycle crunches instead (in the book, there is a list of exercises you can sub in if the original ones are too difficult)

Tuesday August 30, 2011:

Max Strength Workout #1: 
1-arm DB Clean & Press from floor: 4 sets of 3 reps per arm (90 to 120 sec rest between sets, weight should be 5-rep max)
1-arm Snatch: 4 sets of 4 reps per arm (90 to 120 sec rest between sets, weight should be 5-rep max)
Split Squat, followed by Good Morning: 4 sets of 5 reps per exercise (5 reps per leg for split squats). Complete first exercise, rest 45 to 60 sec then proceed to second exercise; continue until all 4 sets are complete.
Pull-Ups, followed by Push-Ups: 4 sets; 5 reps for pull-ups and 15 reps for push-ups. Complete first exercise, rest 45 to 60 sec then proceed to second exercise; continue until all 4 sets are complete. 
Core Workout finisher  

5-3-1: Cycle 2, Week 3 Summary

I started Jim Wendler’s 5-3-1 lifting program 7 weeks ago. 5-3-1 follows a 4-week lifting cycle; this was the third week of my second cycle. Week 3 involves 3 sets for each major lift; a first set of 5 reps, second set of 3 reps and final set of 1 rep (5-3-1). The 3rd set is the “all-out” set so you are supposed to do 1+ reps, completing as many reps as you can do with proper form.

Here’s a summary of my lifts for Week 3:

Military Press:
5 x 55 lbs
3 x 60 lbs
4 x 65 lbs

Deadlift:
5 x 120 lbs
3 x 135 lbs
8 x 150 lbs

Bench Press:
5 x 60 lbs
3 x 70 lbs
6 x 80 lbs

Squat:
5 x 105 lbs
3 x 115 lbs
1 x 130 lbs


Notes:
-I had previously been doing 4 lifting days per week, with each major lift on a separate day. This week I started doing additional conditioning workout days, so I switched to a 2 day per week 5-3-1 schedule. One day of Deadlifts followed by Military press, and the second day of Squats followed by Bench Press.

-My deadlifts were decent, and my military press was okay but not great. I think the strength gains are going to be a bit slower with the 2 days per week lifting routine, especially because burpee/sprint conditioning workouts are tiring my body out a lot since I haven’t done them in a while.

-My bench was decent as well, but my squats felt terrible. I think I’m stalling on the squats so I’m going to lower the weights on the next cycle. It sucks to have to take a step back, but ultimately my strength will go up if I try to progress more slowly rather than trying to push for weights I can’t handle.

Starting my deload week tomorrow, and then time for Cycle 3 next week!