Wednesday, September 09, 2009
5/3/1: Round 2 Wave 2 Workout 2
Add to the list of hardcore things, like chalk in supermarkets, this. Over the weekend our USMC colonel, LTC Sexton, had the Seabees build him a chinup station out of wood, metal, and tape wrap and then install it in the office. This is what Marines do, I suppose. We joking tell people now that when they enter the office that this is the tax that must be paid;)
So as a challenge (and, when in Rome . . . . ), I told LTC Sexton that by the time I leave here in December, that I was going to try to do as many pullups as he could do right now. He then threw down the gauntlet by cranking out 28 pullups and almost a 29th. Yeah, this is what my big mouth has gotten me into;)
I've dropped the chinups and pullups from my weight days. Instead, on the days I work, at the top of every hour, I crank out a set to failure with bodyweight (about 11 sets). One day is pullups, one day is chinups, and so on. And if I should happen to pop in to hang out, as I do just about every weekend, I have to pay the tax and crank them out. Today, I did pullups in sets of 3. Towards the end, it got down to 2 reps. Today, it's chinups (so far, 2 sets of 3). I'll try to add a rep per week: coupled with trying to lose some weight, we'll see how close I could get. The Navy will represent!!!
This was yesterday's workout, deadlift day of 5/3/1 (All Notation: Weight x Reps x Sets):
Sumo Deadlift: 135x5, 150x5, 165x5, 195x3, 225x2, 255x3, 270x3, 285x5 (Rep Out Set)
Conventional Deadlift: 315x3x6. Not exactly as bad as it looks. Thanks to all the rep work I've been doing, this didn't leave me lying in a heap. But after spending a good part of my day doing pullups (see next blog entry) and after the sumoe deads, I had little grip or launching strength left so I was really having to power these up.
Leg Extensions: 120x3x6
Hanging Leg Raises: sets of 5, 5, 4, 3, 2 reps
Decline Situps: sets of 17, 12, 8, 6, 4, 4 reps
Leg Curls: 150x3x6
Posted by Alberto at 9/09/2009 08:04:00 AM