Run

6 miles in 0:43.42. 1st 3 in 24 to warmup. Calves a bit tight. Breathing heavy last 2. Last mile sub-6.

Balance

5/3/1
Cycle 1 / Week 2

Been trying to discover a balance between strength and triathlon training. Sunday was our biggest training day in preparation of this upcoming Sunday's Lavaman Waikoloa Olympic Triathlon. My first triathlon in... 2 years?

This week is 5/3/1's 3rd week in my cycle. It's the biggest week, in terms of 1RM%. With 1 week remaining, it's also my taper week. What to do...?

Should I just bypass my 5/3/1 week and go straight to Unload? Should I abstain altogether and concentrate on tapering?

Aside from squats, I've made significant gains in strength this week. Squat morning was spin hills. Squat noon was a 5 mile run. Haven't run longer than 2 miles for longer than I can recall. It was a heavy day and I only missed my PR by an estimated 2#, so that's a win.

I'm voting to put 5/3/1 on hold in favor of tri-taper. I want to stock up on glycogen in my muscles and build my anticipation of workout neglect to a fever that can only be relieved via Sunday morning's race

5/3/1

5/3/1 Cycle 1 Week 1 (85%)

The principle concept of the program is to build strength focused on 4 main multiple-joint exercises in a progressive cycle based on your calculated 1 rep max. The 5/3/1 program was designed to build practical strength while maintaining flexibility and stamina. Wendler stresses starting very light and progressing slowly, emphasizing respect to proper form.

3-4 days a week, you do a warmup, 1 main exercise, and assistance exercises. Conditioning should be done 2-3 times a week.

Warmup

10-15 min warmup could be a few light main sets, foam rolling, static stretching or jumping rope. I haven't tried foam rolling, so I might give it a shot. From what I've read, it's a great way to massage deep, active muscle tissue. 

Main

The 4 main exercises are deadlift, squat, bench press and standing military press. There are 4 weeks to a training cycle. Each set's weight is a set percentage of your estimated one-rep-max (1RM). 

• Week 1: 3x5 (3 sets of 5 reps)
• Set 1: 65% (of 1RM) x5 reps
• Set 2: 75% x5
• Set 3: 85% x5+
• Week 2: 3x3
• Set 1: 70% x3 reps
• Set 2: 80% x3
• Set 3: 90% x3+
• Week 3: 1 set of 5 reps, 1 set of 3 reps, 1 rep (5/3/1)
• Set 1: 75% x5 reps
• Set 2: 85% x3
• Set 3: 95% x1+
• Week 4: Deload with an easy 3x5
• Set 1: 40% x5 reps
• Set 2: 50% x5
• Set 3: 60% x5
• Week 5: New Training Cycle! Restart at Week 1, recalculating 1RM if you have set new PRs and wish to progress in weight.

Adjusting from a higher rep count was awkward until I got to the 3rd set. This is an opportunity to establish a new PR (personal record). You have the option to progress after each training cycle, using your new PRs in the formula. The 1RM can be estimated using the formula Weight x Reps x .0333 + Weight = Estimated 1RM.

Assistance

Follow-up with a few high-rep assistance exercises. Option A) 2x reinforcing + 1 opposing exercise. 2 warmup sets of 10 reps and one all-out set per exercise. Option B) High-rep body weight (reinforcing/opposing) 75+ reps. For instance, if today's main exercise is deadlift, your assistance exercises would be Leg Press, Glute-Ham-Raise, Hanging Leg Raise. 

Conditioning

Hill sprints, Prowler, or dragging a sled. Endurance? Maybe even HIIT? This can be done during off days, but it must be done and done hard.

Started Day 1 based off a chart after hearing about it from my buddy Maika'i; before reading the book; before I knew I was supposed to rep out. Didn't feel worked after Bench so I also did Press, but also didn't rep out. I'll see what I can do with Standing Military Press at the station today.

I downloaded 2 iPhone apps to test out. One allows you to easily log progress, and the other lists examples of assistance exercises. Not sure how to link an app from iTunes, so you'll have to find it on your own. You can find the ebook version of Wendler's 5/3/1 on EliteFTS.net for $20. 

I don't have a goal for this program. I don't know how much I want to be able to bench by the end of the year. I just want to get stronger. Not exactly sure how I will handle balancing this program and my endurance workouts, which I haven't been doing anyway. My conditioning will vary between endurance, HIIT circuits and hill sprints. I want to be all around fit and possibly shape a V out of this flabby existence.