531 front squat
Dyn warm up with foam roll
3-3-3+
150-175-195(5)
then
5x10@120 w/ 60 sec rest

Quick warm up then did 'murph' 1 mile then 100 pull ups, 200 push ups, 300 squats (10 rounds 10-20-30) 1 mile
45:49
Then max ground to overhead within 5 minutes
205

Glute activation/dynamic warm up/ rolled out

531 back squat day
3-3-3+
175-200-225(7)
(5 split squats/7 leg raises in between I usually always do this...)
Then
5x10 @ 140 + 5 leg raises after (60 sec rest between rounds)

That's it, cool down stretch. Very tired today, power out last night not much sleep.

5-27-11
Glute activation, rolled out, dynamic hip

4 rounds of...

3 rounds: 3 cleans 6 burpees 9 jump squats

Rest one minute

5-25-11
5-3-1 deadlift day.. Feel shitty, hungry and tired currently 8 pm haven't eaten since 11.

3-3-3+
255-290-330 (4) terrible

Then 5 rounds of 5 rdl @ 215 w/ 60 seconds rest

Short warm up then 531 shoulder press
3-3-3+
105-120-135(6)
then
3 rounds
20 pushups/20 single leg hip thrust/20 pull ups/20 hanging leg raise/5 push press @ 135
Tired and sick feeling temperature in garage close to 100

Front squat 531
5-5-5+
140-160-185(10)
3 split squats/ 5 leg raise between sets
then 5x10@ 120 w/ 60sec
Then 5x8
Calf raise w/120 ab raise

Tired, preworkout supplement n.o. something...

Normal glute actuation warm up with rolling out and additional hip mobility and band good mornings

Work: 5-5-5+
165-190-215(10)
With lunges/leg raises
Then 2x3 135 w/ 35 lb db hanging off each side
Then
5x10 w/ 60 sec rest 140 lb back squat

Feel smoked, took preworkout supplement no ignite (basic preworkout no boost with added caffeine and green tea.....) not as big a hit as no explode but I only took half dose

5.12.11 and 5.15.11 for reference

5/3/1 day for FS (5/15/11)

• 3-3-3 150-175-195(x4) 4 is horrible for me, was really tired.. 
• 5x10 w/ 60 sec rest @120

5/3/1 day for Squats (5/12/11)

• 5-3-1 185-210-235(x6)
• 5x10 w/ 60 sec rest @ 135
• 3x10 HT @ 135
• 3x10 calf @ 135

Where is this place?

We are in charleston, sc. We are not an affiliate of anyone nor do we claim to be. Email for membership info.

How often to train?

Training is based on your goal. My goal is strength, stamina, agility, and single digit body fat. Diet is huge, eat to support what you do. Food=Fuel

5.19.11 metcon

Glute activation warm up
Workout:
Tabata-ohs with PVC, hanging leg raise, back extension/ghr, pull up/hip thrust... Good burner limiting factor was pull ups @ 11 and leg raises @ 15 seconds of each round

5.18.11 Bench

 5-5-5(+) 140-160-185 (10)
5x10 @ 120
with leg raises and bent over rows.

5.17.11 Deadlift

DeadLift 5/3/1	5	5	5(+)
G	235	275	305 (10)
RDL
5x8 w/ 60 sec rest	220
Squat 5/3/1	3	3	3(+)
A	75	85	95 (4)
GM 3x5	50
BS 2x10	60
PWO 5 min AMRAP
7/7 push up/situp	average  8.5
7/7 pull up/squat	average 6.5

5.16.11 Shoulder Press

Shoulder Press 5/3/1	5	5	5(+)
G	110	115	125(7)
A	45	50	55(12)
3x5 HSPU w/ 60 sec rest

Day 1 Microcycle 5.15.11

Training Split

• Monday: Front Squat 5/3/1 + accessory
• Tuesday: Shoulder press + shoulder based met con
• Wednesday: Deadlift 5/3/1+accessory
• Thursday: Bench 5/3/1+met con
• Friday: Back Squat 5/3/1 + accessory

Food: What? When? How Much?

• What? Real food! Meat (eggs, fish, chicken, tuna, steak, beef..whatever)
• When? 75% post workout, 25% before 
• How much? Generally I try for 1g/lb lean mass.. OR being more realistic each meal should be largely protein based, with good fats and good carbs.

Training

There are tons of theories and tons of opinions on this. I have experimented with MANY programs and have found that 5/3/1 (google it) works for me. I train as follows. 5/3/1 of the major lift then a metabolic conditioning workout, (youtube "crossfit").

Goals (short term)

Squat 315/Deadlift 405/Shoulder Press bodyweight (usually around 180)

Training smarter to avoid injury, prolong your longevity, and basically stop sucking.

Everyday I read a ton of blogs most suck. So why is this different? Different because we combine functional lifts and factor in everything we can think of to get the most out of a workout. You'll see what I mean, as it will be spilled out little by little.