Saturday - Hill Sprints

No lifting on the weekends, but today I got in my final day of conditioning for the week. Due to a flat tire on my bike, I changed locations to a spot near my apartment. The hill is steeper than the previous location, though shorter, I think. I felt powerful! I was expecting the steeper incline to be more difficult. Maybe it felt easier because at this incline the running mechanics are more like a squat? Anyway, I did 10 sprints in 20 minutes and I didn't feel winded. I think I should have either done more or not rested as long. Edit: After viewing the video, the sprints were clearly too short (8-9 seconds).They should be about 60% longer. Plus, I can now see that I run like a bozo.

Video of sprint 1 below.

Friday - Bench Press

The bench press is by far my weakest lift; it's not really in sync with my squat and deadlift. I'm really hoping some time with 5/3/1 can help me.

Today's goals were:

150x5
175x5
200x5

I lifted:

150x5
170x5 (I forgot to put the 2.5's on)
200x8 - I was hoping to get more than 8 reps, but at least I got the 5 required.

Assistance work:

Dumbbell bench press: 50lb DB's x 15 reps for 5 sets. This was fairly easy.

Dumbbell rows: 70lb DB's x 1o reps for 5 sets. This was also fairly easy, but I think I will be sore from them since I haven't done a row in my life.

Thursday - Hill Sprints

After work I went to the park to run the same hill sprints as before. In 20 minutes I managed 9 sprints (~2 minutes rest between each sprint). I felt slow, especially from the soreness due to the deadlifts yesterday. Still, I managed to get in one more than I did on Monday. If you're curious, I'm running the hill at the workout stations in Rock Creek Park.

Wednesday - Deadlift

Goals for today were:

270x5

315x5

355x5 or more

50 pull-ups in 5 sets

50 leg-lifts in 5 sets

Results were:

270x5

315x5

355x13

39 pull-ups in 5 sets

40 leg-lifts in 5 sets

The assistance work is again kicking my butt. I'm also not sure if I'm supposed to be able to get so many reps on the deadlift, but I think it's ok.

Monday - Clean and Jerk + Hill Sprints

So today was my first day following the 5/3/1 routine. My goals for the day were to hit the following numbers:

135lbs x 5 reps

155lbs x 5 reps

175lbs x at least 5 reps

I was able to do all the sets and finished with 175lbs for 8 reps. I meant to get it on video, but, I forgot. Oops.

I actually found the assistance work to be more difficult than the main lifts. My goals were to get: 5 sets of 10 reps of chin-ups and 5 sets of 15 reps for dips. For chin-ups I was able to do the following: 10, 10, 7, 7, 8 (42 total) and for dips I was able to do all 5 sets of 15 reps (75 total).

Later in the afternoon I ran hill sprints for 20 minutes. My ribs (!?) are already sore from sprinting.