Triple Extending

Molly

I live in America so lbs is the standard over here.

Thanks Trevor (can't give thanks on this account because of the low post count)

Molly

5/3/1 Cycle 2 Week 2 Squat

94lbs x 5
112 x 5
134 x 3
157 x 3
157 x 3
180 x 3
202 x 8

Barbell Lunges

44 x 3 x 10
94 x 2 x 10

Squat felt good today. Decided to change my assistance exercise to barbell lunges. As they were totally alien to me I began with just the bar. After I got the hang of them I moved the weight up.

Molly

5/3/1 Cycle 2 Week 2 Bench

49lbs x 5
62 x 5
74 x 3
86 x 3
98 x 3
111 x 8
49 x 5 x 10

DB Row

35 x 5 x 10

Bench felt good. I think i'm getting better technique wise definitely. DB Rows were fine. Will probably up the weight again here. Did some squats with a kettle bell to help me focus on keeping my body upright. Then did some sets with 94lbs just to concentrate on technique. I took some videos of this on my phone so if i can find the cable that connects my phone to my pc i'll upload the videos for criticism.

Found the cable. (Phone was next to a fan, I'd advise muting youtube )

https://www.youtube.com/watch?v=olAORIZepis

Molly

5/3/1 Cycle 2 Week 2 Deadlift

Deadlift

94lbs x 5
112 x 5
135 x 3
157 x 3
180x 3
202 x 10
94 x 5 x 10

GHR
2 x 10
1 x 6

Mixed session. Delighted with getting 10 reps on the last work set of the deadlifts. Recorded some of my BBB sets and was disappointed with my form. Will definitely need to work on this a bit more. Also a bit disappointed with the GHR's. I was aiming for more then that but my hamstrings just didn't want to know about it...

I wish I started videoing my sets before. It's ridiculously beneficial.

Molly

5/3/1 Cycle 2 Week 3 Bench

49lbs x 5
62 x 5
74 x 3
92 x 5
105 x 3
117 x 6
54 x 5 x 10

Worked out in a basement today as I wasn't at home. Only had a bench bar and plates so made the most of it. A little disappointed to only get 6 reps.

Molly

5/3/1 Cycle 2 Week 3 Squat

94lbs x 5
112 x 5
134 x 3
168 x 5
191 x 3
213 x 6
94 x 5 x 10

BB Lunges
98 x 3 x 8

Not much to say here. Would have liked another rep or two on the Squats. Still need to work on keeping my back more upright

Molly

5/3/1 Cycle 2 Week 3 Militayr Press Day

Military Press

44lbs x 5
49 x 5
59 x 3
72 x 5
82 x 3
92 x 8
49 x 5 x 10

Lat pull downs

90 x 3 x 10

Squats
A lot of squats to practice technique

Was happy with Military Press. Lat pulldown caused a little pain in my shoulder so stopped. Did squats to keep focused on keeping my body upright. A wider stance allows me to keep my body more upright. Did a little reading and as usual things conflict each other. Some people say it uses the posterior chain more, some say less. Anyone able to shed some light on this please?

BossArky

I find a wider stance allows me to get more depth, as there is more room to drop down into.

This also gives me more DOMS in the adductors and hamstrings.

A narrow stance hits more the quads but I don't find it as stable as wide stance... and have more chance of keeling over backwards :pac:

Molly

5/3/1 Cycle 2 Week 3 Deadlift Day

94lbs x 5
112 x 5
134 x 3
168 x 5
191 x 3
214 x 6
94 x 5 x 10

GHR
10 x 3
5 x 1

Slightly disappointed with only getting 6 reps. Form is improving on these though. Looking forward to just a week of stretching and running with no lifting.

Molly

5/3/1 Cycle 3 Week 1 Military Press

44lbs x 5
49 x 5
59 x 3
64 x 5
74 x 5
84 x 9
49 x 5 x 10

Cable Rows
70 x 5 x 10

Assisted Pullups
80kg x 5 x 5

Run
0.5 mile 9.3 mph
0.5 mile 12 mph
walk 100 meters
0.5 mile 9.3 mph
0.5 mile 12 mph

Truckload of stretching and rolling

Took a bit of an extended break to get as much snowboarding in as I can. Finished with the physio and have some exercises to build up my left shoulder. Going to work up from assisted pull ups to full pull ups. Avoiding lat pull downs at the moment too so doing seated cable rows focusing on technique. Military Press was fine, happy with 9 reps especially as I didn't feel great today.

I have a 5k run the weekend before St. Patrick's day and I'm hoping to be finish around the 15:30-15:45 mark. Really going to concentrate on this until the race is over

Spent a lot of time stretching and foam rolling. I also used a softball (which is anything but soft) to target more specific areas, specifically around my shoulder.

Taking a look at a new gym tomorrow. Might keep up my old membership and just join this new one as well as it's subsidised.

BossArky

Molly wrote: »

I have a 5k run the weekend before St. Patrick's day and I'm hoping to be finish around the 15:30-15:45 mark. Really going to concentrate on this until the race is over

Sounds like a pretty decent pace. Have you done a lot of running before?

Molly

Not really. It's just something I've always been pretty good at. However it really bores me unless I'm chasing someone/something

Molly

5/3/1 Cycle 3 Week 1 Deadlift
94 x 5
115 x 5
138 x 3
149 x 5
172 x 5
195 x 8
94 x 5 x 10

Today was annoying. Joined the gym at work. Everything is nice and new however they lack a squat rack. I'm not going to cancel my first gyms membership as the work gym is about an hour away so I won't be going there at the weekend. They have no chalk there so made today a bit harder than it should have been.

I was also in a hurry so only did BBB for assistance. 195 x 8 is disappointing, but it was a case of my hands being on fire more than anything else. Form was much improved today. Benching tomorrow, plus a 2 mile run at a quick pace.

Molly

2 Mile Run, 11 minutes and 5 seconds, 5.32 minute mile average, 10.8 mph average. First time running outside with a set goal. Thank god my garmin watch has the ability to tell me if I'm going too slow or too fast.

5/3/1 Cycle 3 Week 1 Bench & Squat Day

Bench

49lbs x 5
63 x 5
74 x 3
84 x 5
94 x 5
109 x 10
54 x 5 x 10

DB Row

35 x 5 x 10

Squat

94 x 5
115 x 5
134 x 3
149 x 5
172
195 x 8
104 x 5 x 10

Bench was good. Felt good. reps 9 and 10 were tough but got through them. DB rows were fine, was a bit weirded out as they were easier on my left arm then on my right. Squats were really good. My back was much more upright than before. Very pleased. I think i could have done 10 or more if I hadn't run or benched. Added 10lbs to my BBB sets. Didn't prove too difficult. Finished up with a lot of rolling and stretching.

Molly

5/3/1 Cycle 3 Week 2 Militayr Press

44lbs x 5
49 x 5
59 x 3
69 x 3
79 x 3
89 x 9
49 x 5 x 10

Assisted Pull ups
Bw - 60lbs 5 x 5

Neutral Grip
Bw x 4

Pull ups
Bw x 3

1 Mile Run
6 minutes

Woke up Monday feeling horrible, with a chest infection. Haven't eaten right since and have felt awful, pretty congested with a nasty cough too. Went to the gym today lathered up in vaporub. Was delighted with the military press, especially as the earlier work sets felt so heavy. My shoulder isn't right yet so building it up slowly. Would have done some seated rows today as well but didn't want to be at the gym too long in my current state. Run was very very comfortable despite how crappy I feel.

Molly

5/3/1 Cycle 3 Week 2 Deadlift

Some glute activation stuff and some band pull aparts

94lbs x 5
114 x 5
139 x 3
161 x 3
184 x 3
207 x 8
104 x 5 x 10

GHR
10 x 3

Lots of rolling and stretching

Not a whole lot to say, think I could have gotten more than 8 but my grip gave up. Time to start incorporating farmers walks into my routine again. Bench tomorrow

Molly

5/3/1 Cycle 3 Week 2 Bench (done on friday)

50lbs x5
63 x 5
75 x3
88 x 3
100 x 3
113 x 8
59 x 5 x 10

DB Rows
40lbs x5 x 10

1 5 minute mile on the treadmill

Today sucked. Did it at the gym at work and the bench was absolutely horrible, there was some ridiculous handle sticking out of bench and this is exactly where I wanted to place my left leg so my set up was pretty horrid on every set. Increased the big but boring by 5lbs, was still fine. Also increased the db rows by 5lbs, were a bit harder. Did a 5 minute mile on the treadmill, was pretty easy.

=================================

Sunday
Morning
5:30 mile outside

Afternoon
5/3/1 Cycle 3 Week 2 Squat

94lbs x 5
115 x 5
139 x 3
164 x 3
184 x 3
207 x 8
104 x 5 x 10

Barbell Lunge
44lbs x 8 x 3 (each leg)

Box Jumps
24" x 10
30" x 3

Stretching/Rolling for around 30 minutes after

Today's run was infinitely harder than the 5 minute mile on a treadmill on friday. Running outdoors is a lot harder than on a treadmill. Didn't really factor this into account when planning a time for the race. I'll probably be a bit slower in the race due to this.

Squats were okay, not particularly challenging but my form wasn't great. Again i'm having difficulty keeping my body upright. Did barbell lunges as my assistance. I like these, I can feel a burn from them. Went back to just using the bar to make sure I was doing them right. I did some box jumps because I just wanted to try them. Not sure how much more I can do on these, there is only a 24" box, 30"box and 6" box. Was comfortably getting on the 30" box anyway.

Did a truckload of stretching and rolling. This is going to be something I'm going to spend a lot more time doing in the future, my hamstrings/calves are really tight and need a lot of work.

Molly

5/3/1 Cycle 3 Week 3 Squats

94lbs x 5
114 x 5
139 x 3
172 x 5
195 x 3
219 x 5
104 x 5 x 10

Bench

50lbs x 5
64 x 5
74 x 3
94 x 5
107 x 3
119 x 6
59 x 5 x 10

Double unders x 10

Today was strange. I didn't want to go to my maxes as I have a quick run tomorrow, Friday is deadlifts/military press and I'm snowboarding Saturday and Sunday. For some bizarre reason I had a large pizza about half an hour going to the gym. This pizza wanted to be seen a couple of times during my squats. Other then feeling ill from the pizza squats were pretty good. My form was much better than the least day so I was pleased with that. Just shy of 100 Kg for reps. I think I could have done 7 reps today but I wanted to be able to run tomorrow. Bench was fine nothing to really say except how rubbish my bench is compared to my squat. Actually this could be said of all my lifts

I tried some double unders as well today just to see if I could do them. I was able to do 3 in a row consistently but after that I tended to lose my rhythm. I'm going to start skipping more often, I had no idea how tiring it was until today. I also called my local crossfit outfit today and wasn't able to get a proper joining price out of them on the phone, only able to get a ball park figure from them. It's a bit irritating but I have a free 'intro/consultation' with them on the 17th of March. It's quite expensive from the sounds of it so I'm between two minds about joining it. I may just go to random classes every now and again.

Molly

5/3/1 Cycle 3 Week 3

Deadlift
94 x 5
115 x 5
139 x 3
172 x 5
195 x 3
219 x 2
134 x 5 x 5

MP
44 x 5
49 x 5
59 x 3
74 x 5
84 x 3
94 x 8
49 x 4 x 10

All done on Friday. Really quick session. I only had an hour from getting to the gym to getting back to my desk at work. My grip gave away on the deadlifts (no chalk in the work gym. I'll need to get some liquid chalk). They don't have any bumper plates either so deadlifting below 134lbs requires using these plastic stand things that are annoying, hence me changing big but boring. I think I might start doing 5 sets of 10 at that weight in an effort to increase my deadlifts. They're pretty shocking to be honest. I must also start doing some mixed grip stuff too. I'm still doing double overhand only. Military presses had to be done with a 30lb bar due the only 44lb barbell being in use. Hurt my shoulder coming off of a rail on my snowboard on saturday, pretty sore at the moment. Hopefully it's nothing serious. Week off now. Only running and snowboarding this week with my race on sunday.

Molly

5/3/1 Cycle 4 Week 1 Military Press

44lbs x 5
51 x 5
61 x 3
66 x 5
76 x 5
86 x 9
49 x 5 x 10

Assisted Pull ups
50lbs x 5 x 5

Seated Cable Rows
80lbs x 5 x 10

Back to the Gym. Ran the race on Sunday. Finished with 21 minutes 6 seconds. I learned some really valuable lessons. First of all, double knot your runners, had to stop on two occasions to tie my laces. Having to start after bending down to tie your laces is horrid. Secondly I really should have walked/ran/cycled/drove the course so I would of known the layout of it. I was pretty clueless and could of pushed it a lot more at the end if I had known the lay out. I ended up coming joint 163rd out of 3000 and something. Time was no where near what I wanted but then again I trained really badly due to not liking running and having a chest infection for the past few weeks that refuses to go away. For my first race it wasn't bad though.

Onto today, Back at the gym for the first time in what felt like ages. Nothing really to say other than my shoulders injuries seem to be getting better (at last for the left and phew for the right). Also I really like Seated Cable Rows, I think they are the biggest thing to helping my shoulders. I spent a lot of time stretching and rolling (Transforms video on standards of flexibility is amazing). This is definitely paying dividends as I'm getting pretty close to being able to touch my toes, something I haven't been able to do since I was about 16.

I have an intro session at my local crossfit tomorrow. Should be fun.

Molly

Crossfit Baseline

500m Row
40 Squats
30 Sit ups
20 Pushups
10 Pull ups

5:45, pull ups were using a blue band. Not sure if i'll join the crossfit gym, it's quite expensive.

Molly

5/3/1 Cycle 4 Week 1 Squat
94lbs x 5
117 x 5
141 x 3
152 x 5
176 x 5
199 x 8
104 x 5 x 10

Some Lunges with 30 lb dumbbells.

Crap session. Didn't want to go in the first place and felt crap there. I guess you get these sessions every now and again. Won't be joining the local crossfit as it's too expensive but i'm moving house in june and there is a cheaper one that i will join. This leaves me with 3 more cycles of 5/3/1 (including this one).

Molly

5/3/1 cycle 4 Week 1

Bench

51lbs x 5
64 x 5
77 x 3
83 x 5
96 x 5
109 x 11
59 x 5 x 10

DB Rows
35,40,40,35,40

Was good. I widened my grip a little, just one finger on the smooth part now. I need to start checking my previous reps before going so I can force myself to beat them. I think I may have stopped at 9 or 10 reps previously but I knew I had to get 10. 12 wasn't going to happen unfortunately. DB rows were at strange weights because there was only set of 40 lb bells so i was using them when another guy wasn't and didn't really want to wait around. I have a gigantic burn covering most of the front of my shin from astroturf on Saturday. I had planned to just bench today but when I got there I was feeling good so decided to do some deadlifting as well. Pretty happy I did

Deadlifts

94lbs x 5
117 x 5
141 x 3
152 x 5
176 x 5
199 x 9
134 x 5 x 10

I upped big but boring by about 30 lbs here. I did this swapping mixed grip on each set. Mixed grip seems to make things easier. Will start doing this a bit more. I would have done some GHR's after but I can't put weight down on my knee or shin so this would have been torture. Good session. Indoor soccer shortly.

Molly

5/3/1 Cycle 4 Week 2 Military Press

44lbs x 5
51 x 5
61 x 3
71 x 3
81 x 3
91 x 7
54 x 5 x 10

Assisted pull ups

40lbs x 5,5,5,3,3

Seated Cable Rows
80lbs x 5 x 10

Hurt my arm doing band pull aparts while warming up today:( It's from when I hit it coming off a rail snowboarding. This made everything a struggle. Wanted 9-10 reps and got 7. Very annoyed there. I upped BBB though. Will work on this weight for pull ups again. I'll have to up the weight on Seated Cable rows. In Short today sucked. Need to find a new GP and then get referred to a physio as three weeks later this still hurts.

Molly

5/3/1 Cycle 4 Week 2 Squats

94 lbs x 5
117 x 5
144 x 3
164 x 3
189 x 3
211 x 5
134 x 5 x 10

Looked at some videos of myself from before and sometimes my depth was questionable. Made sure I was getting extra deep today and I think the extra depth took it out of me. BBB was fine. I can't seem to set up for low bar squats for some reason, it just seems to hurt. Surely this isn't right, sticking with high bar for the moment.

Molly

5/3/1 Cycle 4 Week 2
Deadlift
94lbs x 5 Overhand Grip
117 x 5 Overhand Grip
141 x 3 Overhand Grip
164 x 3 Mixed Grip
188 x 3 Mixed Grip
211 x 9 Mixed Grip
134 x 5 x 10 (3 Overhand Grip,2 Mixed Grip)

GHR
10 x 3

Bench
51lbs x 5
64 x 5
77 x 3
90 x 3
104 x 3
115 x 12
64 x 5 x 10

Deadlifts were sweet today. Really happy with them especially after my recent crappy performances at the gym. I think I could have done a rep or two more but knew I had to bench after it. Bench was strange. I have no idea where 12 reps came from but I was happy. I also upped the assistance a bit. Was a bit harder but manageable. Very happy with today.

Molly

Soccer training for 1.5 hours yesterday

Today
5/3/1 Cycle 4 Week 3

Squat
94lbs x 5
119 x 5
139 x 3
176 x 5
199 x 3
224 x 7
134 x 5 x 10

Delighted with the 100Kg for 7 reps. Prior to today I had only lifted 100Kg once for one rep and 110Kg once for one rep. Talked to the crossfit close to my work. Will be joining up with them soon. My plan is to finish this 5/3/1 cycle. Test out my 1 rep maxes on the 4 lifts (just so I can see how I've progressed since December) and then start doing Crossfit work outs with the odd strength workout in the work gym.

Forgot to add spent about 30 minutes rolling and stretching. I can now touch my toes after a bit of stretching Happy with this progress too

Molly

5/3/1 Cycle 4 Week 3 Military Press
51lbs x 5
61 x 3
76 x 3
86 x 3
96 x 6
54 x 5 x 10

Assisted pull ups
30lbs x 4, 40lbs x 5

Seated Cable Row
90lbs x 5 x 10

Military Press done for 5/3/1 would have liked a rep or two more but it wasn't there. Hurt my shoulder doing assisted pull ups on the second set so I stopped doing them then. Seated Cable rows were fine. Had 1.5 hours soccer training after. Tonight is GAA training then last deadlift session.

Molly

Tuesday

GAA training.

Wednesday

5/3/1 Cycle 4 Week 3

Deadlift
94lbs x 5
119 x 5
139 x 3
176 x 5
199 x 3
224 x 9
134 x 3 x 10 (grip failed me half way through 4th set)

GHR
10 x 2

Really happy with 9 reps at 100kg. Was supposed to do this yesterday but was tired and sore from GAA training. Did some pull ups unassisted today too during rest periods. Was fine so that's a good omen for my shoulder I hope. Left GHR at 2 sets as I have soccer training in a while. One more 5/3/1 session left.

Molly

Wednesday night

Soccer Training

Thursday

5/3/1 Cycle 4 Week 3 Bench

bench

51lbs x 5
64 x5
77 x 3
96 x 5
109 x 3
122 x 5
59 x 5 x 10

DB Row
35 x 5 x 10

Crap session, I seem to have a 'knot' somewhere around my shoulder blade. I've been trying to use a tennis ball/soft ball to massage it out unsuccessfully over the past few days. Made benching uncomfortable. Stopped at 5 reps cos of this knot. Got the weight wrong on BBB as well :mad: Going to test out my maxes over the weekend. This will let me know how 5/3/1 went.