2013-04-15 Fitness Log: Squats, Running, TGU

Wendler 5/3/1 Cycle 5 Week 1

Squat: 245 x 5+: 6

Could’ve/should’ve gotten more but it’s the first heavy day after taking last week pretty much completely off so I’m okay with it.

Running “Furnace”

My own mix of the standard kettlebell “furnace” workout with some running:

  • Run 450m (around block)
  • 1/2 Turkish Get-Up (16 kg KB) x 10 reps/side
  • Run 450m (around block)
  • Kneeling windmill (16 kg KB) x 10 reps/side
  • Run 450m (around block)
  • Reverse lunge (16 kg KB) x 10 reps/side
  • Run 450m (around block)

Finished in 24:30.  Pretty slow but, once again, first day back so I’ll live with it.  10 reps/side was about perfect as the last few reps of each set were challenging.  The combo of reverse lunges with running is brutal.

Return of the Frequency Method

I’ve decided to give the frequency method a try again (i.e. low rep sets spread throughout the day).  Last time, I ran into a wall with this given my impatience for progressing slowly.  Hopefully, I’ve learned my lesson and can keep things consistent.  Here are Day 1 results:

  • Pull ups: 3, 2, 2, 3
  • Dips: 3, 2, 2, 3
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