Monday, September 10, 2012

C6 W3 - BBB Challenge

Monday - MP

500m row
shoulder mobility (included lacrosse balls today)

warm-up:  2x55x5, 2x65x5, 75x5

5/3/1:  95x5, 105x5, 120x1 (was tough but kept it moving the whole time).

BBB:  5x10 @ 125# BP - solid all the way through.

Tuesday - DL

500m row
hip mobility

warm-up:  2x135x5 , 2x155x5, 185x3

5/3/1:  230x5, 260x3, 290x1 - this last set felt really strong!

BBB:  5x10 @ 140# SQ - felt really good/solid.

Wednesday - rest/mobility.

Thursday - BP
500m row
shoulder mobility (used lacrosse balls)

warm-up:  2x75x5, 2x95x5, 110x3

5/3/1:  140x5, 155x3, 175x1 (felt really good / strong!)

BBB:  5x10 @ 85# MP - tried to push press on each set and seemed to actually wear me down quicker, sooner overall.  Going to keep surviving this BBB.  Only way to get better is to keep attacking it week in, week out.  Might look at more rest between sets (I'm just so stinking impatient!).

Friday - SQ

500m row
hip mobility

warm-up:  2xbarx10, 2x85x5, 2x105x5, 125x3, 175x1

5/3/1:  155x5, 175x3, 195x1

BBB:  5x10 @ 205# DL - felt strong/solid throughout all 5 sets!

Looking ahead with my programming = going to finish up next month with BBB Challenge using 5x10 @ 70% of my TM (which sounds outrageous but motivating big time!).  Then going to look at doing some more focused work after reading an article on written by the man, Jim Wendler.  Here's his thoughts on programming:

So I'm gonna keep the basic 5/3/1 block going throughout but vary my focus in terms of maintaining vs testing, etc.  I need the variety to keep my locked in, and I think I will continue to make strength gains in the end.

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