Running a Starr 5x5 Program

Monday, 12/16/19

Back Squat 5@100, 120, 145, 170, 195
Bench Press 5@95, 120, 145, 165, 190
Power Clean 5@75, 95, 115, 130, 150

Wednesday 12/18/19

Back Squat 5@100, 120, 145, 170
Military Press 5@85, 100, 120, 135
Deadlift 5@135, 175, 205, 235, 270

Plan to add 10 to back squat and deads each week until it gets really difficult, then lower to 5.
Adding 5 to all other lifts until it gets really difficult, then lower to 2.5lbs.

Focusing on perfect health diet template: around 1lb meat/eggs, 1lb sweet potato/white potato, 1/2lb to 1lb carrots/beets/fruit, and unlimited veges.  Fat added for flavor only with most fat coming from meat until weight drops down significantly.  Currently weight around 258lbs.

Both workouts fasted.

Good For You Crossfit Workout 11/21/19

5x3 deadlift @ 280

WOD
50 single unders
15 lateral jumps over short hurdle
15 deadlifts @ 185
50 single unders
rest 2 minutes
50 single unders
15 lateral jumps over short hurdle
15 deadlifts @ 135
50 single unders
rest 2 minutes
50 single unders
15 lateral jumps over short hurdle
15 deadlifts @ 135
50 single unders

Workout was fasted again. Protein shake after ~2:15 pm.  Weight 255.5 after workout

BP 131/83 pulse 92 less than 20 mins after workout

Good For You Crossfit workout 11/20/19

5x3 Back Squat @ 225

WOD: roughly 7 minutes
2 min row as hard as possible
20 air squats
100 single under jump rope turns
20 air squats
2 min row as hard as possible

First back squats in well over a year.  Felt good, could definitely have gone higher, maybe 20 lbs.  Way out of shape, metcons really hurt when you are this out of shape.

weight ~254
workout fasted

11/19/19 GFY workout, sort of

5x3 push press @155
3x3 negative/assisted pullups

No real WOD today. Furnace issues cut into workout time....

40 single arm hang power clean and press @ 35lb db.

Need to commit to workout at lunch time...every day.

Starting Good For You Crossfit: 11/18/19

Going to follow the programming from Freddy Camacho and Chyna Cho's gym, goodforyoucrossfit.com

I've read their programming/blog for years, but never actually committed to crossfit or their programming.  Ideally, I want to maintain/gain strength, lose fat, and really increase work capacity.  Their programming looks ideal.  I am going to follow along one week behind so I can make adjustments for weather and available equipment/abilities, since I work out from home and I am very out of shape.

Today's workout:

5x3  Front Squat @ 155
3x10 RDL @ 135

WOD: 10 thrusters @ 65lbs and 10 hanging knee raises.  3 rounds in 6 minutes.

Could have gone up in weight on the squat, will on the next pass.  GFY workout called for AMRAP in 10 minutes: 20 Thrusters @ 75lbs, 20 toes to bar.  I made the adjustment given my abilities. 

Fasted workout at 3:00 p.m.

BP 15 minutes post workout: 132/86 pulse 90

Weight ~260lbs.

10/29/19 Update

Bad weekend: no real exercise and bad food.  Spent the night on the USS Massachusetts. 

10/29/19 workout:

5 HPC @115lbs
8 FS @115lbs
8 MP @115lbs
8 BORow @115
8 OH RDL @115
16 (8/side) RT w/20 lb medicine ball

3 Rounds: 16:18

10/25/19 Workout Update

Thursday, 10/24/19
Row for 20 mins @ HR ~ 120, then immediately into 1 hour ruck with 20 lbs

Friday, 10/25/19
Mobility
Warm up: 2 complexes, hurdles, and ice skater jumps
WOD: 30-20-10
20 lb ball slams
Step ups onto bench w/25lb dbs
11:52 (this should be a test to see fitness improvements, will do again in about a month).

weight roughly 255lbs
BP ~ 126/72 immediately post workout (122/70 after about 15 mins)

Catching Up, Again

Haven't updated this blog in a while.  Going to become more consistent.  My plan is to update fitness/health most days of the week, but also to write about things of interest.  For now, just a fitness/health update.

Weight down to 255 this morning.  Haven't been this low in years.  The weight loss is noticeable now, which drives further compliance with proper eating and exercise.  I've been eating paleo type meals, with the occasional perfect health diet type day with sweet potato and/or beets.  Plenty of cheat days however, which usually encompasses alcohol or lots of sweets.  Blood pressure is still elevated and although I want to be brutally strong, I want to live too, so focus is on health.

It has become pretty obvious to me that high intensity workouts and LSD/Rucking tend to lower my blood pressure immediately upon completion of the workout, with HIIT leading to a bigger drop, but LSD/Rucking getting close to 120/80.  Today, post workout (HIIT), BP immediately post workout was 116/75 with my pulse still high at 93 bpm (resting pulse is sub-60). 

Monday 10/21/19 workout:
mobility
warm up: 4 x 6 BB complex (BOrow, hang power clean, front squat, OHP, good morning) @45, 65, 75, 85
WOD:  over head squat @45 lbs, pushups
30-20-10 reps (didn't time it).  OHS are a real challenge for me.

Tuesday 10/22/19 workout
row 10 minutes then 40 minute ruck with 20 lbs

Daughter's soccer practice last night (I'm an assistant coach) where coaches joined 30 minute scrimmage, so some sprinting involved.

Wednesday 10/23/19 workout
mobility
2x10 air squat
2x5 GS @ 25
warmup: every 30 seconds 10 minutes (20 total): power clean, front squat, HPC.  5@75 lbs, 15@95 lbs
WOD: 10 pullups (2x5), 20 KBS @53 lbs, 30 prison squat jumps (3x10), 40 pushups (2x20), 50 crunches (20,10,5,5,5,5), 10 burpees    16:40
So out of shape, the WOD is called "those burpees suck", but I didn't finish. Trying to keep HIIT to 30 mins or less.

5/3/1 Cycle 1,Week 1

Bench Press: 145x5, 165x5, 190x10
OHP: 5x5 FSL @ 105
DB Row w/75lb db, 5x10

No cardio today. 

Catching Up -- 5/3/1 Started Today

Been doing plenty of LSD stuff (rowing, walking, jogging), some sprinting, no heavy lifting, but some 10 rep stuff with 60 seconds rest in between.  Started 5/3/1 today as it provides plenty of flexibility.

Today's workout, Cycle 1, week 1

Front Squat: 200 TM
170 x 10 reps
ss/w SLRDL @ 55lb x 10 reps per leg

One round:
10 Reverse Lunges (BW)
:30 plank
10 RDL @135
10 RT w/25 lbs
3:11

3 rounds 30:30 rowing.  :30 high intensity/:30 easy

Feeling good, keep adding rounds and time to conditioning.

Updating

I've been jumping around a bit while I try to figure out what I want to do.  Did some strength training exercises, rucking, NROL workouts, and jogging.  I can definitely tell I am getting in better shape, but I've not been consistent on a program, so it has just been exercising. 

Weight isn't moving much, which may be due to not eating enough. So, I am going to follow more of a perfect health diet, which I've done in the past and enjoyed.  I am also planning to do Good For Your Crossfit workouts, as they have strength and a WOD.  A new linear progression just started, which I'll follow.  At the end of the LP program, I'll re-evaluate and possibly move onto a 5/3/1 with WOD type program.  The plan is to do GFY five days a week.

Weight 270.5

Push Press 5x5 @145

WOD
AMRAP 5
100 single unders
16 hanging knee raises
8/8 DB press w/35lb DB
2 full rounds

Rest 2 mins

AMRAP 5
100 single unders
16 hanging knee raises
8/8 DB press w/35 lb DB
1 round plus 100 single unders

Starting Over...Reborn Into The Light

Monday 7/29/19

Weight 276
Age 47

Warmup 4 sets, 6 reps, complex: BB Row, BB Power Clean, BB Front Squat, BB Military Press, BB Good Morning.  75#, 85#, 95#, 105#, rest 2 mins between sets.

Workout: Workup to 280 lb DL (~80% est.)
Then 5x3 DL @ 280 lbs, rest 3 mins between sets

Finisher: Row as hard as possible 3 mins.

Tuesday 7/30/19

Weight 271

Walk/Jog, HR 130 bpm or less, 60 mins, roughly 5k, very slow, very out of shape, very hot (100 + heat index, 90+ actual temp).

Wednesday 7/31/19

Weight 268

Warm Up: Every 30 seconds for 10 mins (20 rounds) one triplet: Power clean + Front squat + Hang Power Clean:  75#, 85#, and 95#

Workout: Those Burpees Suck
10 pullups + 20 kb swings (53 lb) + 30 prisoner squat jumps + 40 pushups + 10 burpees (failed miserably here, skipped 50 situps and was supposed to do 60 burpees, and then more work).....over 16 mins to do this, including several minutes of rest here and there during work....