Completed 2nd cycle of 531

This past week:
OHP'd 135 x 8, a new record.
Squatted (without belt) 325 x 4.


Building up my squat, beltless, while losing weight is a challenge. Much more so than building up my squat while fat and belted.

I also concluded my second cycle of Wendler's 531. I like the system, especially for me at this point in my training.

Focus

Read a great article on leangains.com.

Takeaways:

1) Need to keep doing what I'm doing even if weight loss progress slows for a week or two. Water retention can do funny stuff.

2) Need to become OBSESSED with Java.

04 Feb 2011 Recap

(Couple days late).

First week of second cycle of Wendler's 5/3/1.
Today was Bench day.
Workout looked like this.

Goals:
150 x 5
175 x 5
195 x amrap
BBB: 160 x 5s x 10r


Hit all the weights, ended up getting 195 x 9.
I'm happy with these #'s for now. I'm more happy that my lifts continue to climb while my weight drops.


The lift I did was actually a mistake though. To arrive at my #'s I just added 5lbs to every lift I was doing at this point in the last cycle. A few of the lifts may have been off by a few lb's.

My next workout, squat day, cycle 2, week 1, will be (based on a 340 max)

What's your max?340
5 reps * 220.0
5 reps * 255.0
All out reps * 290.0 (Haven't done 290 before, no record to break)
5 sets * 10 reps at 187.5 (2.5lb increase from last time):

Update

Haven't written for awhile.
Since last writing I've:


1) Completed the first "cycle" of Wendler's 5/3/1. (I like it. Wendler is a genius).

2) Lost a bit more weight while continuing to have lifts go up. (Was at 280.1 this past weekend). (Total weight loss = 24lbs).

Week 2 Wendler 5/3/1

Did Week 2, Day 1, of Wendler's 5/3/1 today.
I f'd up and accidentally put in the numbers for week 1 instead of 2 so my workout was a bit off. Instead of doing sets of 3 at a higher weight, I was doing sets of 5 at the same weight as last week. Good news is I was able to get more weight/reps.
On the AMRAP set I got 6 reps as opposed to last weeks 5.
On BBB (Big But Boring) I did 5 sets of 10 reps of deadlift at 225 instead of 200.

Deadlifting 225 is a stupidly light weight, but 50 reps will still make itself felt.

Instead of bicep curls I used Kroc rows as the accessory exercise. They were fantastic at revealing how weak my upper back is. Managed 5 sets of 15 reps at 45lbs. Goal is 5 sets of 20 reps with 100lbs. Deadline for this goal: 5 months, 19 June 2011.

Today's workout was.

Week 2, day 2, deadlift day, 18 Jan 2010
Goals:
260 x 5
300 x 5
340 x amrap
BBB: 225 X 5s x 10r
Accessory: Kroc Rows

135 x 5 @ 8:30
225 x 5 @ 8:39
(1) 260 x 5 @ 8:44 (double-overhand and easy)
(2) 300 x 5 @ 8:52 (got it, no sweat)
FUCK!!!! JUST REALIZED I AM DOING WEEK 1 WORKOUT INSTEAD OF WEEK 2!!! PUNCHED IN WRONG NUMBERS AT HOUSE. WILL HAVE TO COMPENSATE BY UPPING THE NUMBERS. WILL MAKE BBB 225 INATEAD OF 200, SHOOT FOR 6+ REPS ON FINAL SET @ 340.
(3) 340 X 6 @ 9:01 (NICE! Improvement from last week. But also possible that this bar is just less slippery than bar at aquatic center).
****************************
BBB:
(1) 225 x 10 @ 9:06
(2) 225 x 10 @ 9:12 (first rep felt so light and came up so easy that I had to stop and confirm it was really 225).
(3) 225 x 10 @ 9:17
(4) 225 x 10 @ 9:24
(5) 225 x 10 @ 9:32

Kroc Rows:
(1) 45 x 15 (obviously both arms)(forgot to record time)
(2) 45 x 15 @ 9:46
(3) 45 x 15 @ 9:51
(4) 45 x 15 @ 9:55 (had to cheat on last 3 reps)
(5) 45 x 15 @ 10:00

Fin

First Week on 5/3/1

The first week on Jim Wendler's 5/3/1 went well.
The weights look pretty light on paper, but didn't seem quite that light in real life. I may have even over-estimated a bit seeing as how on some of the max out sets I was only able to get 5 reps.
First week ended up looking like this:

09 Jan 2011 Sunday (OH PRESS DAY)
goals:
105 x 5
120 x 5
135 x max reps
5s x 10r @ 60lbs

Bar x 5 @ 2:55
(1) 105 x 5 @ 2:58
(2) 120 x 5 @ 3:04
(3) 135 x 5 @ 3:12 (f#ck!! Maybe I overestimated my 1RM).

(4) 60 x 10 @ 3:19
(5) 60 x 10 @ 3:23
(6) 60 x 10 @ 3:29
(7) 60 x 10 @ 3:33
(8) 60 x 10 @ 3:38

(1) Pushup x 5 @ 3:46
(2) Pushup x 10 @ 3:50
(3) Pushup x 10 @ 3:54
(4) Pushup x 10 @ 4:00
(5) Pushup x 10 @ 4:03

NFin







11 Jan 2011 Tuesday
DEADLIFT

Max = 400
65% = 260
75% = 300
85% = 340

MAIN LIFT
Deadlift:
135 x 5 @ 3:25
225 x 5 @ 3:28
(1) 260 x 5 @ 3:31
(2) 300 x 5 @ 3:39
(3) 340 x 6 @ 3:51

BIG BUT BORING:
(1) 200 x 10 @ 4:01
(2) 200 x 10 @ 4:06
(3) 200 x 10 @ 4:10
(4) 200 x 10 @ 4:18
(5) 200 x 10 @ 4:24

Fin


14 Januray 2011 Bench Day
Goals:
145 x 5
170 x 5
190 x arap

Bbb:
125 x 5s x 10r
**************************
Bench main lifts
Bar x 7 @ 7:05
135 x 5 @ 7:08
(1) 145 x 5 @ 7:12
(2) 170 x 5 @ 7:17
(3) 190 x 9 @ 7:24
(Bench BBB)
(1) 115 x 10 @ 7:28
(2) 115 x 10 @ 7:32
(3) 115 x 10 @ 7:36
(4) 115 x 10 @ 7:40
(5) 115 x 10 @ 7:46

(Pushups. 2nd accessory lift).
(1) 10 @ 7:51
(2) 10 @ 7:54
(3) 10 @ 7:58
(4) 10 @ 8:02
(5) 10 @ 8:08

Fin


15 Jan 2011 squats
Goals:
225 x 5
260 x 5
300 x amrap
175 x 5s x 10r
******************************
Bar x 5 @ 11:17 (felt tight, did not get deep)
135 x 5 @ 11:20
(1) 225 x 5 @ 11:25
(2) 260 x 5 @ 11:31 (no problem getting below depth on this set).
(3) 300 x 5 @ 11:41 (did not have a 6th rep in the tank. Might have over-estimated max).

(BBB accessory)

(1) 175 x 10 @ 11:48
(2) 175 x 10 @ 11:53
(3) 175 x 10 @ 11:59
(4) 175 x 10 @ 12:05
(5) 175 x 10 @ 12:11

5 minute kettlebell swing w/ 44lb'er:
80 swings

wrote a Wendler program

Wrote a Wendler 5/3/1 program to calculate your numebrs.

I like Wendler's program so far.

The Diet and the Meal

So I'm doing a diet right now inspired by 4HB.

Idea is to eat strictly slow-carbs 6 days/week, then eat whatever you want on the 7th.

Current vision of a perfect meal is:

1/2 can refried beans: carbs: 33 protein: 11 calories: 175

2 ggs: carbs: 4 protein: 34 fat: 28
1 chicken breast: carbs: 0 protein: 23 calories: 123 fat: 0

frozen spinach:
onions: 0 0 0
guacamole: 30 10 fat: 50
red pepper (if available): 0 0 0 0
-----------------------------------------------------------
67 88 78


The recipe:
-chop 1/3 onion and, optional, chop 1 red peppar
-heat olive oil in pan to medium temp
-add onions and chopped peppar to pan
-cook 4 minutes
-add thawed chopped chicken breast and 1/2 can refried beans
-cook 2 minutes
-add 2 eggs and 1 small bowl of frozen spinach
-cook 2 minutes
-put contents in bowl
-add liberal amount of guacamole

total prep time: ~14 minutes

weight loss going well

Have been able to lose weight lately without giving up strength.

Fit into a black shirt tonight that hasn't fit in quite awhile. I wasn't as ecstatic as people on TV are when they lose weight, but it was nice to be able to wear the shirt.

Lifting Summary this week:

B Squat: 265 x 5 x 5
OHP: 125 x 5 x 5
Bench: 195 x 5 x 5 (failed and reset at 200)
Deadlift: 335 x 1 x 5
Bicep Curls: 100 x 8s x 5r

Decided this week to embrace Pavel's philosophy. Every rep is a deposit in the bank, only going to make major withdrawls at competitions.
So, I'll aim for 5x5 on a weight. If I make it, I'll advance the next workout at keep the 5x5 scheme. If I don't make it, I'll drop down 10%, and switch to 8s x 5r. Then, when I'm back at the point of reset, I'll try for 5x5 again.

progress today

Today's Accomplishments:

-dropped off transcript for SMART Scholarship
-had a good run
-accompanied R to her interview


Things I could have done better:
-should have made time to get more coding in

Python Challenge #1

Solved Python challenges 0 and 1.
Like the solution I came up with to #1.
Posted below.

****************************************

encrypted_string = "g fmnc wms bgblr rpylqjyrc gr zw fylb. rfyrq ufyr amknsrcpq ypc dmp. bmgle gr gl zw fylb gq glcddgagclr ylb rfyr'q ufw rfgq rcvr gq qm jmle. sqgle qrpgle.kyicrpylq() gq pcamkkclbcb. lmu ynnjw ml rfc spj."

alphabet_list = "abcdefghijklmnopqrstuvwxyzab"
numbers = "123456789"

decrypted_string = ""

for i in encrypted_string:
if i not in alphabet_list:
i = i
decrypted_string += i
else:
first_a_loc = alphabet_list.find(i)
second_a_loc = first_a_loc + 2
decrypted_string += alphabet_list[second_a_loc]

print decrypted_string

bugs!

Stayed up stupidly late tonight trying to fix a bug in my python tic-tac-toe.
Ultimately wasn't able to. The function was so involved with other subsequent actions that there were just too many things that went haywire as soon as I touched it.

Anyway, I lost it on today's 20-rep-squats at 262. I could have done it, I just didn't focus enough. Will hit it hard upon return.
Today's workout:

B Squat: 260 x 1s x 13 reps
OHP: 110 x 5s x 10r
Leg Press: 550 x 3s x 5r
360 x 1s x 20 r (this was an awesome set)
Bicep Curl: 105 x 6s x 5r
65 x 1s x 10r (wanted 20 reps, but was burned out.)

Goodnight!

workout yesterday

Another day of 20-rep-squats.
Another day of high rep OHP.
T-Bar was fun.
Didn't get all 10 reps of bicep curls, failed on 9th and 10th sets.

B-Squat: 257.5 x 1s x 20r
135 x 1s x 20r

OHP: 105 x 5s x 10r

T-Bar: 105 x 3s x 15r

Barbell Bicep Curl: 100 x 8s x 5r
100 x 2s x 4r


The B-Squats are tough, but I love them. And anything that tough is probably good for me.
Hoping that the high-volume OHP coupled with the T-bar will allow for mass gains in shoulder girdle and traps.
Barbell curls felt a tiny bit off where I injured my right elbow, but at the same time felt really good to do. Sort of like rehab.

WTF?

Yesterday was a make-the-best-of-tough-circumstances kind of lifting day.
Lifting workout was:

B Squat:
255lbs x 1s x 20r


Bench:
175 x 5s x 10r

T-Bar
Bar + 90lbs x 3s x 15r


Tendonitis was flaring up in right elbow. Prevented me from benching that heavy. So the high rep light benching was to compensate.

20 rep squats at 255 were brutal, but manageable. It will be a mighty f*cking day when I squat 315 for 20 reps.

I continue to love the T-bar. I think my upper-back is under developed. Now, a day later it's super sore.

What I got done today

Even though it feels like I'm being lazy, I actually accomplished a lot today.

I:

- filled out apps for some internships
- made HUGE progress with tic-tac-toe program.
(The f*cker works and looks pretty. Now all that's left is to tweak the presentation).
-played tennis
-socialized and went out with friends (I don't do this enough. Need to rectify that).



An important lesson from my struggles with tic-tac-toe were:
1) It pays to be creative in coding. Unique solutions can be hyper efficient.
2) Functions, functions, functions! SO much faster to edit 600 lines of code when everything is functions.

Bigger Levers (and puny weights)

Lifted like a b*tch today. But there's a method to my madness.

Rippetoe mentions at one point that getting bigger levers (arms + legs) helps in the lifts.

Some have taken this as a mild, ultra-limited endorsement by Rippetoe to sometimes do bodybuilding style sets/reps.

Which is what I'm doing for a very short period of time.

Today's Workout:

Back Squat: 235 x 1s x 20r
Overhead Press: 90 x 5s x 10r
Double OH Deadlift: 300 x 3s x 5r
T-Bar close-grip: 135x 4s x 10r



Notes from workout:

1) Cardio is terrible. 20-rep-squats left me gasping.

2) Strength-Endurance is terrible. First 5 reps of the sets with the OH press were easy, last 5 were killer!

3) I'm ok with deadlifting light for now. Gonna play with high volume for awhile and see what happens.

4) LOVE the t-bar close-grip deal. Could feel the periphery of my back getting a crazy workout that I don't feel with the deadlifting alone.

f*cking around

just f*cking around today.
Had fun.
Workout consisted of 2 new 1 rep maxes!!!!

B Squat: 225lb x 1s x 25r (Heart was pounding at the end, I'm def out of shape
cardio-wise)

Bench Press: 240lb x 1s x 1r (NEW ONE REP MAX!!!)


Standing Bicep Barbell Curl: 135lb x 1s x 1r (NEW ONE REP MAX!!!!)


The 135lb standing bicep barbell curl has been a goal for 12 years. It was cool to finally do it.

New Sieve, and tomorrow's workout

Tomorrow's workout will be:
B Squat: 300 x 5s x 5r
Bench: 207.5 x 6s x 5r
Bicep Curls: 107.5 x 8s x 5r



Wrote a new sieve of Eristaphanes. Think it's more efficient, but will have to check.
Code is below.

upper_limit = raw_input("\n\nUp to what number should be search for \
perfect numbers?\n")

upper_limit = int(upper_limit)

the_range = range(0,upper_limit + 1)
potential_answers = list(the_range)

print "The list of numbers being evaluated is", potential_answers,"\n\n"



for n in the_range:
a = 2
if n % a == 0:
potential_answers.remove(n)
else:
while a < n/2:
a +=1
if n % a == 0:
if n in potential_answers:
potential_answers.remove(n)

print "\nThe perfect numbers in the range you provided are ", potential_answers

Missed the OH Press

Today's Workout:
B Squat W/O Belt: 295 x 5s x 5r
OH Press: 145 x 5s x 5r (missed it)


Got first 2 sets of OH press, missed on the last 3 attempts.

Conversely, B Squat felt great and went up easy.

Today's Workout

Had an excellent workout today.
(BEST HIGH-REP BENCH DAY EVER)

Squat (Beltless): 290 x 5 x 5
Bench: 205 x 6s x 5r
Standring Barbell Bicep Curl: 105 x 5 x 5


While this was my best bench day ever, my squat is still in recovery mode.