Supposed "Week Off"

Monday:
No training

Tuesday:
AMRAP 10:
20 KB Swings (55# db)

5 rounds + 7 kb swings (PR by 10 burpees and 7 swings)


Wednesday:

5/3/1 Deadlift
5x185#
5x225#
3x275#
3x345#
3x385# (PR)


Glute Hamstring Raises w/ 3 second pause at top
3x6

Couple sets of pullups and curls, just trying to get blood flow not going for performance.


5 Rounds:
40 yd prowler shuttle push
10 box jumps
(not timed)


Thursday:
5k run in the AM, empty stomach right out of bed. Hit it in 23:04 for 7:40 miles. Ran at SC loop course


COMMENTS

• General: I had every intention of taking the whole week off but I'm stupid and I really missed training. I took 5 days off completely from weight lifting which definitely seemed to help me. I did prowler pushes for the first time which will become my staple of conditioning training, it's absolutely BEASTLY. I bet it will improve my hill running significantly. Deadlift was probably too heavy, my form seemed to slip so I think I'll go back down a bit.
• Nutrition: It's been really good all week. I'm trying to lose some weight.
• Body: I was beat up at the beginning of the week but minor injuries seem to be feeling better. My hip and knee are both feeling better. my hamstring has been bothering me since the beach run but it felt good on my 5k run today and deadlifting last night, I just can't stretch it too far.
• Sleep: 9 hours almost every night.
• Reflections: I'm pretty much set on my training for the upcoming 2 months. I'm either going to stick with 5/3/1 or run 5/3/1 on my lower body lifts while I use Madcow to improve my bench and press. I'm undecided on this as of now. I'm going to follow the triumvirate assistance work. If you check that link you can plug it in and see a loose model. Basically it's 4 days of training a week with 2 assistance lifts each day that hit that muscle group in a different way. An example would be 5/3/1 bench press followed by 4 sets of chin ups and dips. This is going to severely decrease the volume of my strength training but I think it's for the better. I'd like to emphasize intensity from here on out. Get in the gym, get what I need done then get out and recover. It will also give me a lot more opportunities to put miles under my feet. I'm planning on following a 7 week split, where I will follow 2 cycles of 5/3/1 (skipping the deload week on the 4th week) then deloading on week 7. That basically takes out 6 deloads each year because I personally do not think I need to deload THAT often. Looking ahead to the rest of the week, I think I'm going to do a squat session tomorrow followed by some brief conditioning, nothing to heavy. I sort of want to see how my old 1rm feels now that I did all those reps during Smolov even though I didn't finish. I'm headed to Lithia or somewhere new Saturday for a long run.