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.

Workout today, Year End Goals

Lowering the squat weight is frustrating.
But, squatting w/o a belt, I had to do it.
Squatting beltless is weird at first. Beltless squats utilize the mid aps, whereas belted squats felt like they worked the outside abs a whole lot more.

My abs definitely feel like the weak link now that I've switched to squatting beltless.
Today's workout:

B Squat (w/o belt): 280 x 5s x 5r (SO F*CKING LIGHT! ARHGUHGUGUHG!)

Bench: 202.5 x 6s x 5r (felt good)

Standing Barbell Bicep Curl: 102.5 x 8s x 5r (felt real good, almost too easy)


By the end of the year I will:
-OH Press 200 lbs
-Curl 135 lbs
-Deadlift 500 lbs

(Great Bench, Weak Squat) 17 August 2010

Today's Workout:
B Squat(NO BELT): 315 x 3s x 5r

Bench: 200 x 6s x 5r

Cooldown: Swimming



This was the same weight I squatted last time, but felt tough.
Squatting w/o a belt is tough. You feel the bottom abs working more. Other abs working less. But, net effect, beltless is tougher.

Was very happy with bench. Originally planned on 197.5 x 3-5s x 5r.
Had to bump it up to 200 when I couldn't find my fractional plates.

couple workouts.

Haven't been good lately about entering workouts as I do them. So here they are.

11 August 2010.
(Squatting w/o belt)
BS 315 (no belt) x 3s x 5r
Bench 195 x 5s x 5r (felt easy and great)

12 August 2010
(Deadlift weight low bc I was doing double overhand, more grip training than true DL'ing)
Deadlift 285 x 5s x 5r
Bicep Curl 100 x 8s x 5r (Wanted to introduce a lot of volume, but without the light weight required for higher rep sets)

Minor Economic App of Program from last Post

(THIS EMAIL REFERS TO THE PROGRAM IN THE LAST BLOG POST)


Did you ever read about how some markets can't equalize that well?

For instance, farmers (in England, before massive subsidies) always produced too much or little since information wasn't that good and there were inherently unknowable factors? (weather, war, etc.)

In a program I just wrote I used really simple math, REALLY SIMPLE simple addition, but I think the premise could be used to illustrate the unknowable factors and the associated difficulties in market equalizing.

The program had the computer use random integers to try to find a sequence that added up to 6.
If the sum of the sequence went above 6, the computer got to remove the last integer, until the sum of the sequence was below 6.
If we are using little numbers to find the sequence, the little numbers could represent a world where every factor is a mostly knowable factor.
(For instance, Farmers know they'll need x seeds, y acres of land, z tractors, etc.) Consider arriving at "6" to be an equalization of the market.
In this scenario the computer executes and we get:

[1]
[1, 2]
[1, 2, 2]
[1, 2, 2, 3] (EXCESS 1)
[1, 2, 2]
[1, 2, 2, 2] (EXCESS 2)
[1, 2, 2]
[1, 2, 2, 3] (EXCESS 3)
[1, 2, 2]
[1, 2, 2, 1] (FOUND IT!!!)

So, the computer went in excess 3 times, and then found the solution. Metaphorically, the market equalized.


Now, let's introduce some bigger, less knowable factors into the farmers wheat market.
War, drought, alien invasion, these are bigger factors then minor weather changes or minor increases in labor prices. So, they'll be represented by higher numbers. The minor factors are still there, but now they're accompanied by those aforementioned bigger factors.
So, instead of just minor factors represented by the integers [1,2,3], our new list will be [1,2,3,4,5] (4 and 5 representing the new huge factors).
Look how long it takes our market to equalize this time.

[2]
[2, 5]
[2]
[2, 5]
[2]
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 5] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 3] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 2] (EXCESS)
[2, 3]
[2, 3, 4] (EXCESS)
[2, 3]
[2, 3, 1] (FOUND IT!!!!!)


In a world of much less perfect information, markets did a HORRIBLE job of equalizing.