5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: inch worms, leg swings
Main Lift:
Deadlift (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Good morning- 5 sets of 12 reps
-Hanging leg raise - 5 sets of 15 reps (abs) -- hang from pull-up rack, bring knees to chest
OR
Metcon: 5 rounds
-10 SDHP w/ 53lbs
-5 push press 95lbs
Stretch: band hamstring stretch
-JD
11-30-2011 Wednesday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: over and backs, position push-ups
Main Lift:
Standing Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Push-ups
-Kettlebell swings 53lbs
Stretch: shoulder band stretch (pitching position)
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: over and backs, position push-ups
Main Lift:
Standing Overhead Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Use the website link posted above to save your rep record info.
Accessory work: (rest 1-2min between sets) -- From "Triumvirate" accessory work from 5, 3, 1 programming:
-Dips - 5 sets of 15 reps (bench dips)
-Chin-ups - 5 sets of 10 reps
OR
Metcon: 10! (10, 9, 8, etc.)
-Push-ups
-Kettlebell swings 53lbs
Stretch: shoulder band stretch (pitching position)
-JD
11-29-2011 Tuesday
5, 3, 1 Protocol Week 1:
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: air squats, coccyx, lunges
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS! (use the website link posted above)
Metcon Accessory Work for Lower Body (optional): 5 rounds
-10 box jumps
-10 one legged squats w/ front arm K.B. raise to eye level as you squat down (bench optional, 5 per leg per round)
Stretch: foam roll, deep lunge stretch
-JD
(Refer to this link for an overview of your 5, 3, 1 program)
Warm up: air squats, coccyx, lunges
Main Lift:
Back Squat (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS! (use the website link posted above)
Metcon Accessory Work for Lower Body (optional): 5 rounds
-10 box jumps
-10 one legged squats w/ front arm K.B. raise to eye level as you squat down (bench optional, 5 per leg per round)
Stretch: foam roll, deep lunge stretch
-JD
11-28-2011 Monday
5, 3, 1 Protocol Week 1:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.
Warm up: jump-rope, kipping pull ups
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!
Accessory work: (go light, rest 1-2min between sets)
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds
-20 double unders
-5 jumping chest to bar pull-ups...go for high bar
Stretch: foam roll, pec stretch and lacrosse roll.
More info on Wendler's 5, 3, 1:
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
An essential read for following this programming:
Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler
-JD
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program. Figure this out before you come into the gym.
Warm up: jump-rope, kipping pull ups
Main Lift:
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. This is the way we measure progress instead of absolute 1RM, so RECORD THIS!
Accessory work: (go light, rest 1-2min between sets)
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
Metcon (optional or sub for accessory work): 5 rounds
-20 double unders
-5 jumping chest to bar pull-ups...go for high bar
Stretch: foam roll, pec stretch and lacrosse roll.
More info on Wendler's 5, 3, 1:
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: deloading
An essential read for following this programming:
Link to more info on 5, 3, 1 from a T-Nation interview w/ Wendler
-JD
11-26 and 11-27-2011 Saturday / Sunday
Last few days of de-training and relaxing before we start the new cycle:
5, 3, 1
Feedback on starting strength..if you stuck to the program pretty close, who saw results? Post any comments (or just tell me in the gym).
Until next week, take advantage of the warm-ish fall winter and go for a run or try a 1 mile time trial at the track.
-JD
5, 3, 1
Feedback on starting strength..if you stuck to the program pretty close, who saw results? Post any comments (or just tell me in the gym).
Until next week, take advantage of the warm-ish fall winter and go for a run or try a 1 mile time trial at the track.
-JD
11-25-2011 Friday
"Tabata Something"
Pick an exercise or choose from the following:
-Push-ups
-Squats
-Sit-ups
11-23-2011 Wednesday
Warm up: high box jump, 3x10 chin ups
Lifts:
Back squats 3x10 @ 60%
Metcon: 3 rounds
-10 Split jerks -- 95lbs (can be racked if you so choose)
-40 double unders
Stretch: roll quads
-JD
Lifts:
Back squats 3x10 @ 60%
Metcon: 3 rounds
-10 Split jerks -- 95lbs (can be racked if you so choose)
-40 double unders
Stretch: roll quads
-JD
11-22-2011 Tuesday
Warm up: double unders, inchworms, handstand practice
Lifts:
Power Clean doubles: 8x2 every minute on the minute perform 2 reps...use 65-70% 1RM
Deadlifts 3x10 @ 60%
Metcon: 5 mins AMRAP
-10 box jumps
-10 kipping pull-ups
-20 double unders
Stretch: lat stretch, glute stretch (while on back put left foot on opp knee and pull right leg back then switch)
-JD
Lifts:
Power Clean doubles: 8x2 every minute on the minute perform 2 reps...use 65-70% 1RM
Deadlifts 3x10 @ 60%
Metcon: 5 mins AMRAP
-10 box jumps
-10 kipping pull-ups
-20 double unders
Stretch: lat stretch, glute stretch (while on back put left foot on opp knee and pull right leg back then switch)
-JD
11-21-2011 Monday
1RM test if you're well rested and haven't tried yet
or Day 1 of de-training / back-off week:
Warm up: over and backs, kipping practice, jump rope
Lifts:
Bench Press
3x10 @ 65% max
Dumbbell Bench Press -- moderate weight
3x10
Metcon: 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: sitting down in "prisoner" form with hands behind head, have partner stretch elbows back and together or do pec stretch on ground
-JD
or Day 1 of de-training / back-off week:
Warm up: over and backs, kipping practice, jump rope
Lifts:
Bench Press
3x10 @ 65% max
Dumbbell Bench Press -- moderate weight
3x10
Metcon: 4 rounds
-10 Kipping Pull ups
-15 bent over rows -- 35 or 53 KB or similar weight dumbbells
-20 sit-ups
Stretch: sitting down in "prisoner" form with hands behind head, have partner stretch elbows back and together or do pec stretch on ground
-JD
11-19-2011 Saturday
Track Workout @ Cornell track
or
1RM attempt at bench, dead, squat, and/or clean
When warm-up sets get heavy, don't do more than 1 rep at a time to prevent burning out. If you get a PR and try for another 1RM attempt, rest 4-5 min before another.
Don't attempt a 1RM for any lifts if you haven't been doing them. You will hurt yourself.
Optional workout:
Max push-up test
Max sit-up test
Max deadhang or kipping pullup
1,000m row time trial as fast as possible
-JD
or
1RM attempt at bench, dead, squat, and/or clean
When warm-up sets get heavy, don't do more than 1 rep at a time to prevent burning out. If you get a PR and try for another 1RM attempt, rest 4-5 min before another.
Don't attempt a 1RM for any lifts if you haven't been doing them. You will hurt yourself.
Optional workout:
Max push-up test
Max sit-up test
Max deadhang or kipping pullup
1,000m row time trial as fast as possible
-JD
11-18-2011 Friday
Rest Day if you are trying for a max on Saturday
or
Open Gym
Everyone try to get a max bench/dead/squat w/ optional power clean before Thanksgiving. Next week will be a de-loading or back-off week and we will start a new program the 28th. It will be Jim Wendler's 5, 3, 1 program. I have heard very good things of this program from my colleagues who have incorporated it with various collegiate teams they strength coached.
Here is a useful link for the next program: 5, 3, 1
-JD
or
Open Gym
Everyone try to get a max bench/dead/squat w/ optional power clean before Thanksgiving. Next week will be a de-loading or back-off week and we will start a new program the 28th. It will be Jim Wendler's 5, 3, 1 program. I have heard very good things of this program from my colleagues who have incorporated it with various collegiate teams they strength coached.
Here is a useful link for the next program: 5, 3, 1
-JD
11-17-2011 Thursday
Lifts:
1 x 5 Deadlift
5 x 3 Power Clean
Metcon: 4 rounds
5 mid hang snatch to overhead squat 95lbs (reset to mid hang pos. each rep)
10 burpees
Stretch: lat stretch
-JD
11-16-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, 3-4 max broad jump attempts
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
Metcon: 5 rounds, do max reps for each exercise then cycle to next exercise when you reach failure...try to match previous round or 1-2 less reps per round
-Ring dips (don't let triceps go below parallel w/ floor)
-Knees to elbows
-Standing K.B. high pull w/ 53
-JD
Warm up: freestyle jump-rope 3 mins, 3-4 max broad jump attempts
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
Metcon: 5 rounds, do max reps for each exercise then cycle to next exercise when you reach failure...try to match previous round or 1-2 less reps per round
-Ring dips (don't let triceps go below parallel w/ floor)
-Knees to elbows
-Standing K.B. high pull w/ 53
-JD
11-15-2011 Tuesday
Warm up: muscle up practice, handstand practice
Lifts:
1 x 5 Deadlift (take your time warming up) 5lbs more than last week
5 x 3 Power Clean 5lbs more than last week
5 rounds:
*10 Box jumps
*10 sit-ups
*6 per side dumbbell walking lunges...use about 30lbs
Stretch: deep lunge stretch
-JD
Lifts:
1 x 5 Deadlift (take your time warming up) 5lbs more than last week
5 x 3 Power Clean 5lbs more than last week
5 rounds:
*10 Box jumps
*10 sit-ups
*6 per side dumbbell walking lunges...use about 30lbs
Stretch: deep lunge stretch
-JD
Lifting on Mondays
Hi All - FYI Tom is still coaching (oly lifts) whoever shows up Monday nights at 6:45. By request he has been creating a focused workout for each meeting. We have been giving him $5/person. I can't make it for a few weeks due to travel schedules etc., so I might join the Wed. crew for a bit.
11-14-2011 Monday
SS Protocol
Warm up: air squats, coccyx, 10 push-ups, leg swings and arm swings
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-10 one arm KB swings per side (to eye level)
-10 Kipping pull-ups
-20 double unders
Stretch: foam roll quads, laying down pec-stretch
-JD
Warm up: air squats, coccyx, 10 push-ups, leg swings and arm swings
Lifts:
3x5 Squat (add 5lbs from last week)
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-10 one arm KB swings per side (to eye level)
-10 Kipping pull-ups
-20 double unders
Stretch: foam roll quads, laying down pec-stretch
-JD
11-12-2011 Saturday
"Grace"
Clean and Jerk 135 lbs
30 reps for time
Add Tabata Row (20 sec on / 10 sec off for 8 rounds) for extra work
Clean and Jerk 135 lbs
30 reps for time
Add Tabata Row (20 sec on / 10 sec off for 8 rounds) for extra work
11-10-2011 Thursday
We have 1 more week of programming for SS
Warm up: inch worms, K.B. swings, 2x10 good mornings
Lifts:
1x5 Deadlift
5x3 Power Clean
Chipper:
50 KB swings
50 Sit-ups
1,000 meter row
Stretch: L and T spine foam rolling,
-JD
Warm up: inch worms, K.B. swings, 2x10 good mornings
Lifts:
1x5 Deadlift
5x3 Power Clean
Chipper:
50 KB swings
50 Sit-ups
1,000 meter row
Stretch: L and T spine foam rolling,
-JD
11-09-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, one arm kettlebell swings alternating mid-air, air squats
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging knee raises (dead-hang from bar and bring knees to chest)
Stretch: deep lunge stretch
-JD
Warm up: freestyle jump-rope 3 mins, one arm kettlebell swings alternating mid-air, air squats
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 10! (10, 9, 8, 7...)
-Ring rows
-Ring push-ups
-Hanging knee raises (dead-hang from bar and bring knees to chest)
Stretch: deep lunge stretch
-JD
11-08-2011 Tuesday
Warm up: muscle up practice, back lever practice, handstand practice, RDLs with bar
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week
AMRAP: 7 mins:
*20 double unders or singles
*16 push-up to one arm dumbbell row (8 rows per side in push-up position), do push-ups/rows with a neutral (palms facing each other) grip on dumbbells...use 20-30lbs
*10 sit-ups
Stretch: hamstring band stretch then deep lunge stretch if you are sore from yesterdays back squat.
-JD
Lifts:
1x5 Deadlift (take your time warming up) 5lbs more than last week
Reminder: You don't need to do 5reps for each warm-up set. Once it starts getting heavy just do 2-3 reps to save energy for your 5 rep max attempt
5x3 Power Clean 5lbs more than last week
AMRAP: 7 mins:
*20 double unders or singles
*16 push-up to one arm dumbbell row (8 rows per side in push-up position), do push-ups/rows with a neutral (palms facing each other) grip on dumbbells...use 20-30lbs
*10 sit-ups
Stretch: hamstring band stretch then deep lunge stretch if you are sore from yesterdays back squat.
-JD
11-07-2011 Monday
SS Protocol
Warm up: air squats, coccyx, 10 push-ups, leg swings 20 each leg side/forward
Lifts:
3x5 Squat (add 5lbs from last week) -- do not sacrifice form for increase in weight...the focus should be on gaining strength with full ROM
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. The last set should be good ROM; as a spotter watch the bar for neutral or negative movement, then give SOME assistance (10-15lbs worth of pull) so the person benching can finish the movement.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-20 jumping lunges (alternating, 10 per leg)
-10 push-press 95lbs --- scale up/down if you feel it is light/heavy
-7 Burpees
Stretch: foam roll quads, stretch calf against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
Warm up: air squats, coccyx, 10 push-ups, leg swings 20 each leg side/forward
Lifts:
3x5 Squat (add 5lbs from last week) -- do not sacrifice form for increase in weight...the focus should be on gaining strength with full ROM
3x5 Bench Press (add 5lbs from last week or keep the same if you are struggling)...use a spotter. The last set should be good ROM; as a spotter watch the bar for neutral or negative movement, then give SOME assistance (10-15lbs worth of pull) so the person benching can finish the movement.
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10
METCON: 5 rounds
-20 jumping lunges (alternating, 10 per leg)
-10 push-press 95lbs --- scale up/down if you feel it is light/heavy
-7 Burpees
Stretch: foam roll quads, stretch calf against wall, pec stretch: put hands behind head with fingers interlocked and elbows out to the side, have someone behind you pull your elbows backward towards your spine until you feel the stretch in your chest/shoulders. 1 min per side.
-JD
11-05-2011 Saturday
Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
-For Time
-Complete all reps of each exercise before moving to the next.
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats
-For Time
-Complete all reps of each exercise before moving to the next.
11-03-2011 Thursday
Warm up: inch worms, K.B. windmills: 3x8reps each arm (light)
Lifts:
1x5 Deadlift
5x3 Power Clean
21, 15, 9:
*Sumo Deadlift High Pull
*Kipping Pull-up
*Sit-up to pike position (legs flare out at top of sit-up)
Stretch: L and T spine foam rolling
-JD
Lifts:
1x5 Deadlift
5x3 Power Clean
21, 15, 9:
*Sumo Deadlift High Pull
*Kipping Pull-up
*Sit-up to pike position (legs flare out at top of sit-up)
Stretch: L and T spine foam rolling
-JD
11-02-2011 Wednesday
SS Protocol
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
Warm up: freestyle jump-rope 3 mins, turkish get-ups 5 reps each arm with barbell or K.B.
Lifts:
3x5 Front Squat -add 5lbs
3x5 Press -add 5lbs
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...the last set should feel tough to get all 10 reps
Metcon: 6 sets; no rest: use a weight that allows good form, complete all three exercises in succession on one side then the next set switch to opp side (3 sets of 3reps each movement for right and same for left).
3 KB snatch
3 KB push press
3 KB overhead lunge
-JD
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