Back from vacation and seriously needing to work off the damage I did last week while I was gone. No banana hammocks for a few weeks until I get back in shape. Today I started a new training cycle of 5/3/1 with the same lifts I've been working on. It won't be the classic powerlifting version of 5/3/1, but more of a bastardized CrossFit version.
Strength:
Back Squats (405 training max):
- Warm Ups: 45x10, 135x8, 225x6
- 263x5 (65%)
- 304x5 (75%)
- 344x5 (85%) - Forgot to attempt max reps but that's ok, the weights felt heavy today like they always do after a lay off.
Ring Rows:
- +10x 8, 8, 8, 7, 6, 6
Barbell Curls:
- 100x 8, 8, 8- working up to 3x10 before adding weight.
Conditioning:
21-15-9 reps for time with a 400m run before each round:
- Overhead Squat 95 lbs
- Pull Ups
Time: 13:13- The running killed me today. I felt every pound I gained while on vacation jiggling around.
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