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. 

2010 Triathlon Training: Month 1

Completed my first full month of triathlon training.

View the original post if you can't see the table
http://mike-brown.blogspot.com/2010/02/2010-triathlon-training-month-1.html

	Swim	Bike	Run	Swim	Bike	Run
	Hours			Miles
Week 1	0:45	1:20	2:20	1.31	17.30	15.70
Week 2	2:09	2:30	3:29	4.00	43.50	21.16
Week 3	2:46	0:00	2:52	4.83	0.00	18.70
Week 4	1:14	0.00	0:31	2.31	0.00	3.10
Week 5	3:19	0:00	1:38	6.04	0.00	10.20
Month 1	10:46	3:50	11:25	19.48	60.80	72.86

Need to find more time for the bike. Always think about setting up the trainer and a movie on the laptop but never actually do it. It should at least match the swim and run times.

With Fire Fighter Recruit training coming up, I'll be spending a ton of time running and swimming (I hope so), so it works out that I've been concentrating on those 2. Was thinking about packing on a weighted vest for my runs to help simulate FF gear. Maybe I'll borrow Eric's for a run or two.

View my Google Spreadsheet Training log http://tr.im/sbr247

Without a DREAM there is no DRIVE

9/16 Wednesday Morning

Insa90x 1.11 - P90x CST

Exercise	Set 1	Set 2
In/Out Shoulder Flys	10#16
Chair Dips	25
Plange Push-Ups	15
Pike Press	6
Side Tri Rise	12
Floor Flys	20
Scarecrows	10#15
Overhead Tricep Extensions	15#15
2-Twitch Speed Push-Ups (Wide)	All
Y-Press	25#12
Lying Down Tricep Extensions	15#8
Side-to-Side Push-Ups	10
Pour Flys	10#15
Side Leaning Tricep Extensions	15#7
One-Arm Push-Ups (80/20)	6
Weighted Circles	10#20	10#14
Throw the Bomb	15#12
Plyo Push-Ups (Clapping)	10
Slow-Mo Throw	15#10
Front-to-Back Tricep Extensions	10#18
One-Arm Balance Push-Ups	12
Fly-Row Press	15#15
Dumbbell Cross-Body Blows	15#80

9/16 Wednesday Noon

Pool Swim

400m medium (1:42, 1:54, 1:52, 1:51)

8x25y stretch

10x25y on 30 (20-22s with 8-10s rest)

4x25y breathing (3-2-1-0)

2x25y stretch

9/17 Thursday Noon

Pool Swim (times may include 5-10s rest)

6x100m medium (2:06, 2:15, 2:14, 2:20, 2:11, 2:17)

4x100m buoy (2:18, 2:14, 2:24, 2:20)

2x100m stretch

9/17 Thursday Afternoon

Yoga Class - Core

On our backs, holding legs up. Chair pose. Downward dog with kicks.

This morning I had a brief chat with a good friend. I listened to him talk about his passions and dreams. They involved large sums of money, and his plans with said money. I got excited for him. I pictured him enjoying the money and enjoying sharing it with family and friends.

Dreams are a subset of goals. It's my belief that there are 3 levels of goals:

• Level 1 Goals you HAVE to accomplish
• Level 2 Goals you know you CAN accomplish, but require tremendous time and/or effort
• Level 3 Goals are Dreams

My dreams are the polar opposite of his. I prefer to live in a world without money. Does that mean I don't strive for success? HELL F'n NO! My definition of success depends LESS on money. Sadly, money is a necessity in this era. I'll get mine to support family, and get a few material necessities (and some not so necessary). My point is that you need to work to get your money to do the things you want to do or to get things you want. My dream is to live in a world where you can do/get what you want NOW. I'm partially living that dream by enjoying outdoor activities. Sustainable living with a healthy family. Now that's a dream I can live for; I can drive towards.

Dreams are sometimes almost unattainable. Something like winning an Ironman triathlon. Qualifying for and competing in the Ironman World Championship is a goal I KNOW I CAN do, and WILL do.

Another dream is to become a Paramedic for the County of Hawaii. Scratch that. Level 1 goal.

Traveling the world is another Level 2 goal.

I've accomplished a buncha Level 1 goals (that were probably Level 3 goals when I was laying on a couch 2 years ago). I've dropped more than 50# of fat, and have put on some meat. I've done several endurance races. I've completed 2 rounds of P90x and am currently working on a mix of both P90x and Insanity to supplement my triathlon endurance training.

Oh yeah, coach Hope wanted me to put up before and after pics on my BeachBody profile. This is me all pumped up and shit after P90x CB (Round 3, Day 11). I have NEVER been athletic. Getting this far was once a dream. But you gotta keep setting new goals and crushing them.

New Personal Fitness Goals

New Personal Fitness Goals to be accomplished by the end of 2010

Ironman - I may not be able to qualify for next year's World Championship, but I sure as hell will do my best. If I don't qualify via Honu, I'll sign up for a full Ironman Distance Triathlon (2.4 mile swim, 112 mile bicycle, 26.2 mile run) somewhere else in the world. I want to finish in 12 hours or less, but finishing is most important for my first IM.

300 - I want to be able to do the prestigious 300 Workout in under 18 minutes. What is the 300 Workout?

1. Pullups - 25 reps
2. Deadlifts with 135lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
7. Pullups - 25 reps

All exercises are done without scheduled rest between moves.