Tag Archives: 5/3/1

Training Log: Deadlifts

12 Oct

*Late entry from last evening (11-Oct)

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

350 x 3

400 x 3

450 x 3

 

Assistance work:

Good mornings:

135 x 10 x 3

Ab (ball):

BW x 15 x 3

 

Glad to get in time for deads. Consistency is a huge issue for me lately with everything else going on. Not an excuse, it just is what it is right now.  450 was heavier than it should have been, which is kind of dumb, but again, this is a result of no consistency in my training schedule. Hoping to resolve this soon.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Push Press

2 Oct

Shoulder stretch, roller

Warm up sets

Working sets:

155 x 3

180 x 3

200 x 3

 

Assistance work:

Pull ups (wide, underhand grip):

BW x 8 x 3

Curls

 

Had to get in and out very fast as I had a 5:30 call for work, but it felt great to bust through this quickly. Looking forward to deadlifts this week.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Squat & Bench Press

25 Sep

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets (Squat):

290 x 5

330 x 5

375 x 5

 

Warm up sets

Working sets (Bench Press):

165 x 5

190 x 5

215 x 5

 

That’s it. Seems with the amount of things I have going right now I seem to just be in maintenance mode with my training. OK for a while, but really need to find the time to become consistent again.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Push Press

20 Sep

Shoulder stretch, roller

Warm up sets

Working sets:

145 x 5

165 x 5

190 x 5 (just reps, didn’t push past)

 

Assistance work:

Pull-ups:

BW x 8 x 3

Curls

 

Busted through this really quickly as I had to dial back in for a meeting. Felt great though.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Deadlifts

19 Sep

*Late entry from last evening (18-Sept)

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

325 x 5

375 x 5

425 x 5 (just went for my req’d reps)

 

No assistance, it was getting late and the little man really wanted to try out his new tennis racket he got at his birthday party. It had been weeks since I’d been able to lift to I was happy to get out there. Consistency is a real issue lately with my own training. The soccer season is in full swing which equals practice 2 nights a week with a game every Saturday. Plus, I am helping the region in a couple other things. That’s OK though, it is a lot of fun, for a sport I love, and I get to coach a bunch of great kids – so totally worth it. I’ll get my training in when I can, and that’s just fine for now.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Squat (& a few great things happening)

4 Sep

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

325 x 5

370 x 3

410 x 5

 

Assistance work:

Squats:

245 x 8 x 3

Romanian deadlifts:

205 x 8 x 3

 

Now, on to a deload week.

Lot’s of great things happening lately too, we have soccer practice tomorrow, and our first game this Saturday. It’s a great team and I’m really happy to be able to coach them. Also, along with being the website content manager for our AYSO region, I am now (as of a few hours ago) the U10 Division Coordinator. I really do enjoy volunteering with this great organization.

And, the biggest news of all, my little man starts the 4th grade tomorrow! We’re very proud of him as he starts the GATE program this year. I still remember the first day of preschool, our brave little guy running off without hesitation, ready for the new adventures in his life (and daddy here having to collect myself after we dropped him off). And now we get to drop him off for 4th grade already. I take the day off every year so I can be there dropping him off in the morning as well as being there to pick him up and hear all about his first day. Time flies.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Bench Press

2 Sep

Shoulder stretch, roller

Warm up sets

Working sets:

185 x 5

210 x 3

235 x 5

 

Assistance work:

Barbell rows:

205 x 8 x 3

Barbell Curls

Tricep pushdowns (band)

 

Overall, not a bad training session (aside from the wicked cramp I got in my back, which is kind of lame). Plus, Manchester United won this morning! Next, we’re off to the beach with some friends. Not a bad Sunday.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Deadlifts

30 Aug

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

365 x 5

415 x 3

465 x 3

 

Assistance work:

Good mornings:

175 x 10 x 4

Ab crunch (ball):

BW x 10 x 4

Barbell shrugs:

225 x 8 x 3

 

Not sure why I only got 3 reps at 465, think it should have been more.  Hoping to attend a coaching class tomorrow evening, should be fun. Then a 3 day weekend!

 

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Push Press

28 Aug

Shoulder stretch, roller

Warm up sets

Working sets:

165 x 5

185 x 3

205 x 3

 

Assistance work:

Pull-ups (wide, underhand grip):

BW x 8 x 3

1 arm side lateral raises:

35 x 8 x 3 (each side)

 

Aside from a slight crick in my back, everything felt good. Now the little man and I are off to see Dog Days: Diary of a Wimpy!! (been really looking forward to seeing this with him, he loved all the books)

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook

Training Log: Squat & Bench Press

26 Aug

(a little late logging this – was actually from yesterday 25-Aug-2012)

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets (Squat):

305 x 3

345 x 3

390 x 3

 

Warm up sets

Working sets (Bench Press):

175 x 3

200 x 3

225 x 7

 

Bench was actually feeling pretty good (which is rare), so I went past 3. Happy with 7 – it’s no PR but felt good. Was great to get back in there too, our soccer team (and all my corresponding duties with the AYSO region) has taken up some time lately and I don’t see that changing for a while. That said, I do love every bit of it. AYSO is a fantastic organization, our team is coming together nicely, and we’re having a blast.

Kris Freedain

A father, husband, and Buddhist who enjoys strength training. Currently using the 5/3/1 training program.

More Posts - Website - Twitter - Facebook