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PostPosted: Mon Sep 27, 2010 1:21 pm 
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Going to keep up the 531 for at least two more four-week cycles at which point I'll try and evaluate how much time I want to dedicate to the CRASHB.

Started with a 2k test on 9/25 = 7:26.

Will plan on hitting the erg three times per week per the suggestions in the TF. Possibly go to the Wolverine Plan 12 weeks out when I evaluate.

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Last edited by Fuzzy Dunlop on Tue Aug 09, 2016 2:14 am, edited 9 times in total.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Sep 27, 2010 1:30 pm 
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Pre-C2 531 (all weights in kg :^o )

Week 1 8/9
Mon - Bench 205x12
Tue - Squat 295x12
Thr - Press 135x8
Fri - Dead 295x15

Week 2 8/16
Mon - Bench 220x7
Tue - Squat 310x12
Thr - Press 140x7
Fri - Dead 310x15

Week 3 8/23
Mon - Bench 230x6
Tue - Squat 330x6
Thr - Press 150x5
Fri - Dead 330x10

Week 4+, 8/30
Two weeks off for end of CFA, end of baseball season, a wedding, college football trip, and bachelor party.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Sep 27, 2010 1:33 pm 
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531 Week 1 beginning 9/13

Mon - Bench 210x10
Tue - Squat 300x12
Thr - Press 135x9
Fri - Dead 300x15

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Sep 27, 2010 1:36 pm 
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531 Week 2 beginning 9/20

Tues - Bench 225x7
Wed - Squat 320x9
Fri - Press 140x7
Sat - Dead 320x5 (bad day) + Start ROW, 2k @ 7:26

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 Post subject: Re: 531 for CRASHB
PostPosted: Fri Oct 01, 2010 6:39 pm 
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531 Week 3 beginning 9/27

Mon - Bench 235x4 + Row 4x500m 1:41, 1:48, 1:52, 1:58 (about 1-1:30 recovery time)
Tues - Squat 340x5
Thurs- Press 150x4 + jump rope 3 rounds of 4min
Fri - Dead 340x7 (no belt) + Row- 4 rounds of [email protected]~1:48 + 250m @technique/recovery pace

have to take Saturday and Sunday off for a road trip to Baltimore.

Struggling during the heavier weeks on 531 (see above) but still doing OK on the 5's week. Going to stick with it for at least one more four week cycle. Need to put together a better schedule to match the rowing with appropriate lifting days.

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 Post subject: Re: 531 for CRASHB
PostPosted: Sat Oct 09, 2010 4:39 pm 
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Skipped rest week- will definitely need it after this cycle. Pressing, both bench and OH, are suffering. Not sure if the once a week bench is enough. Schedule has evolved into the template below. Assistance work done after 531 lifts, kept in written notes for now. Still getting used to logging online. Trying to get 4 erg or conditioning workouts per week but will most likely skip at least one of these. As crash b nears I will adjust away from 531 as necessary.
M- 531 bench + DB or barbell rows
T- 531 squat + erg row
W- erg row + recovery(stretch, mobility drills, foam roll)
R- 531 press
F- 531 deadlift + erg row
S- off
S- Erg, hopefully with coaching in the coming weeks.

531 week 1 start 10/4
Monday: bench 215x8
Tuesday: squat 310x10 or 11 - 2x1000 w/ 500m active rest #1~3.44, #2 lost track of time
Wednesday: row for 10 minutes at medium intensity 2547m
Thursday: press 140x6 (at least 3 reps off max)
Friday: dead lift 310x14 (5 hook, 5+4 mixed) chalk, no belt
Saturday: rest
Sunday: row 5x500m w/ 2-3min of recovery b/w: 1:40, 1:40, 1:46, 1:50, 1:52 then row 2000m at easy pace ~2:10/500m

I think 1:40 is a good split goal for 2k by 11/26 which will take me through the rest of this 531 wave and one more. I will work up to 6x500 this coming week and try to stay under 1:50 for all of them. I'm having fun with this so far and getting pretty motivated.

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 Post subject: Re: 531 for CRASHB
PostPosted: Tue Oct 12, 2010 10:43 pm 
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Week 2 10/11
M - Bench 225x6 (2 reps off max)
T - Squat 330x8 no belt + row- rest/work: 250/250(1:37), 500/500(1:48), 750/750(1:56), 500/500(1:48), 250/250(1:35) stayed on the erg the whole time. active rest @ 2:05-2:20
W- Row 6x500m +3min rest, figured out interval timer on c2, damper4- 1:36.5, 1:39.9, 1:44.3, 1:47.7, 1:45.6, 1:44.8
R - Press 145x6 (same # reps as 140 last week, still 1-2 reps off max)
F - OFF
S - Deadlift 330x13 then Row 3x1000 w/ 3 mins rest, damper4: 3:31, 3:45, 3:54
S - off for Patriots/Ravens

Squats are progressing, still getting 8 reps on 3 rep day. Bench and OH press have suffered from either addition or rowing or lack of rest week. Not sure if once a week is the best for me, may start adding in bp speed work or volume on OH press day. Definitely taking the backoff week this wave.

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 Post subject: Re: 531 for CRASHB
PostPosted: Wed Oct 20, 2010 5:56 pm 
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Week 3 10/18
M - Bench 240x4
T - Squat 345x5 with belt + 20 rep squat @ 225 - skipped row
W- Row- as long as possible @ sub 1:40/500 avg=877m (pussy), then 3x500m- 1:42, 1:45, 1:42 w/ full recovery between
R - Press 155x4 (1 rep off max)
F - Deadlift 345x6- belt, no chalk. I think i'd rather have chalk and no belt than belt and no chalk. Lost hook grip after 2 reps, fucked up the whole set.
S - Row w/ coaching 3 10-minute pieces, pace~2:05, SPM ~22. Really worked on getting the stroke fluid and consistent
S - REST

Really looking forward to rest week.
Notes on technique
-make sure to lean all the way forward before the knees come up
-do not stall with handle on chest at the end of the drive
-get all the way forward and do not rush the catch by anticipating need for leg drive
-stay long
-keep shoulders relaxed

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Last edited by Fuzzy Dunlop on Sat Oct 23, 2010 7:24 pm, edited 1 time in total.

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 Post subject: Re: 531 for CRASHB
PostPosted: Sat Oct 23, 2010 2:09 pm 
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coop,

on your off week, are you going to do any easy rowing? forget pace, just go easy and work on technique. perhaps that will help your endurance a bit, also.

also, when you do your 500 intervals, you could take the average pace from your previous session as your starting pace for the next session. row at that pace for the first 2 or 3 intervals, then try to bring the pace down slightly for the next 2 or 3. next time you do the intervals, use the new lower average pace as your starting pace. this way you can both develop consistency and gradually improve your speed.

for recovery between work pieces, take about 1-1.5 times work.

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 Post subject: Re: 531 for CRASHB
PostPosted: Sat Oct 23, 2010 7:35 pm 
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Quote:
coop,

on your off week, are you going to do any easy rowing? forget pace, just go easy and work on technique. perhaps that will help your endurance a bit, also.

also, when you do your 500 intervals, you could take the average pace from your previous session as your starting pace for the next session. row at that pace for the first 2 or 3 intervals, then try to bring the pace down slightly for the next 2 or 3. next time you do the intervals, use the new lower average pace as your starting pace. this way you can both develop consistency and gradually improve your speed.

for recovery between work pieces, take about 1-1.5 times work.
Thanks for chiming in. That sounds like a fairly simple way to progress and better than my current plan of balls to the wall for the first two intervals and then just try to keep my shit together. I'm definitely still going to row this week, probably longer pieces at easier pace to get my stroke down. Trainer has stressed that bad habits are fairly hard to break so I'd like to avoid them. I have several technique cues to work on as noted above.

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 Post subject: Re: 531 for CRASHB
PostPosted: Tue Oct 26, 2010 12:28 am 
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531 week 4 (back off) start 10/25

M Bench 185x3x3, Row: 10 mins, damper 6, 1:54 (I think I overdid the pace a bit on this for a rest week) stretch/mobility/foam roll
T Squat 135,185,225x5, Row 15 mins (steady state), damper 5.5/135, 1:58 tried to stay easier but ended up around 21-22 spm. worked on recovering slowly and getting compact at the catch.
W 5:30AM: Press 95x10, Row 3X10 mins (steady state) damper 4.5/125, ~2:00 easy. 11AM: worked the mitts for a few rounds, jump rope, stretch. Couldn't sleep last night.
R Deadlift 135, 185, 225x5, Row 2x15 mins ~2:02 (steady state)
F OFF
S OFF
S OFF


I upped the damper to get my drag factor around 135, which is where the trainer said I should be for my weight. I wasn't having any recovery problems before (on damper=4) but i'm feeling a little fatigued in my legs after these first 2 days. Going to squish my deload week into Wed and Thurs and take three full days of rest before the next 531 cycle.

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 Post subject: Re: 531 for CRASHB
PostPosted: Tue Nov 02, 2010 11:58 pm 
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Wave 4, Week 1 start 11/1
M - Bench 220x8
T - Squat 315x10 no belt, Row 15mins ~2:04
W- 3x2min heavy bag, Row 3x10 mins [email protected], 2:00, 2:02, 2:04
R - OH Press 140x7 (2 reps off max)
F - Deadlift 315x15, Row 10mins @ 2:00, 5 minutes of broken up stroke drills
S - OFF
S - Row w/ trainer - 10 minute warm up, 2k test 7:04.


May have been able to grind out a couple more squat reps, no belt used. Knees are caving a little bit. sore as fuck this week from squatting- trouble sitting on the shitter sore.

2k test w/ trainer on Sunday. Going to shoot for < 7:00 which should be a decent reach. *I started way to fast and burnt out around 800 meters. Was having a lot of trouble keeping the SP above 27 because i've been concentrating so hard on not rushing up the slide at 21spm. Trainer has suggested SP pyramids and said that my technique was vastly improved.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Nov 08, 2010 7:48 pm 
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Wave 4, Week 2 start 11/8

M - Bench 230x6 (should have been at least 7 or 8) then [email protected]
T - Squat 335x7, Row 10mins @ 2:03
W- 3 rounds mitt work, Row 3x10mins @ (SPM=20,22,24,26,28) 2min each
R - Press 150x5, rolled around on lax balls/stretch/band work
F - OFF
S - Deadlift 335x10, row 10mins @ 45on15off, race pace ~26-30/1:40
S - Row 10x 45/15 @ race pace 1:40-1:45, then SPM workout (18,20,22,24,26,24,22,20,18)x2min each

not making gains on 531 bench programming, going to up the vol as done today and see what happens. May have to start doubling up the workouts... 11am lift/mobility/stretch and 6pm row. People at the office are going to start getting pissy if i'm gone for an hour and a half every day.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Nov 15, 2010 4:09 pm 
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Wave 4, Week 3 start 11/15

M - Bench 245x3, then [email protected]
T1 11:30am - Squat 355x3
T2 7:30pm- Run 2laps around the hood 1.4m each. lap1=14:00, lap2= 11:00
W- 2min x (20,22,24,26,28,26,24,22,20 SPM) then 500 test = 1:33.5 *pr
R1 - Press 160x3
F1 - Deadlift 355x8, Row 10mins @ 45/15 (work @ 28-30, 1:37-1:47)
S - OFF
S - C2 at the gym was broken. Squat 185x5x2, OH press 135x5, Push Press 185x3x2, clean 135x3, 155x3, 175x3, C&J 185x3, 205x1, 215x1, 225x1(f), 225x1(f)

Back is very sore from pulling on Friday- C&J miss at 225 is embarrassing, lost jerk to the front. I don't ever really do heavy oly but had a chance to lift at a friend's place w/ bumpers. I was expecting to be somewhere closer to 245-260.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Nov 22, 2010 9:02 pm 
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Wave 4, Week 4 start 11/22 - not taking a backoff bench press week. Going to skip Thursday OH press due to 5mile run and Thanksgiving.

M - Bench 225x5x5, Run 4.2m (3 laps around 'hood, 1 easy, 1 @7:30pace, 1 med)
T - Squat backoff 155x5,185x5,225x5x2, Row: 6 "Starts" w/ 1min rest, then Row 5000m @ 20:05
W- Row 6x500+3min rest. 1:33, 1:38, 1:43, ~144, ~144, 1:43 (lost track in the middle but definitely kept sub 1:45)
R - Manchester Road Race 4.7 miles in 44:30, ran zig-zag across the street for the entire time weaving in and out of fat people and children. Never starting that far back again.
F - Deadlift -RDL [email protected], Row 1/1,2/2,3,3 then 6 starts
S - OFF
S - Row

bench 225x5x5 went fairly easy on Monday morning. Row Starts= half, half, 3/4, transitional stroke, 10 full strokes @ 1:22-1:25, 40+SPM. Was pretty beat from road race/drive home on Friday.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Nov 29, 2010 11:59 pm 
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Wave 5, Week 1 start 11/29

M - Bench 220x9
T1 - Noon - Squat 325x8
T2 - 7:30 - Row 3x(45/15x5 + 3-4 mins rest) started around 1:33, worst at around 1:48
W- Row 2mins each at SPM=20,22,24,26,28,30,28,26,24,22,20, then row 500m= 1:34
R - Press 145x5
F - Deadlift 325x12 (8 hook, 2/2 mixed grip)
S - OFF
S - Row - 2k test 6:56

Sore as fuck from squatting and erging this week. Hungover for presses on Thursday, probably 2 reps shy of pr. 2K improved 8 seconds over 4 weeks ago. Definitely not where I wanted to be at this point which was ~6:40 but I'm happy to have broken 7. I really need to start working longer intervals, maybe 4x1000, 8x500.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Dec 06, 2010 7:35 pm 
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Wave 5, Week 2 start 12/6

M - Bench 235x5
T - Squat 345x3
W- Row 1000m(3:19), 2minX(24,26,28,30,28,26,24,paddle), 1000m(3:24)
R - Press 155x2, 155x3
F - OFF
S - Deadlift was supposed to be 345x3+, 315 was very hard to get up x1 so I stopped. back feels weak/over used. Same as squat day.
S - OFF

Tuesday- horrible squat day (345x5 6 weeks ago), everything felt heavy, even warm ups. Not sure whether to attribute to the 2K test on Sunday or going out Monday night (probably both). As supplemental: wide stance/barefoot squatted to box that is a couple inches below knees when standing, above parallel when squatting- 315x5, 365x5, 415x5. I may start to try and inch down with these weights or keep going up in weight w/ consisten height. The difference b/w walking out 365 and 415 is vast, I'm hoping that this will help condition me to the heavier weights going forward.

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 Post subject: Re: 531 for CRASHB
PostPosted: Tue Dec 14, 2010 8:54 pm 
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Wave 5, Week 3 start 12/13

M - Bench 250x2
T1 - Squat 365x2, then 385x1, 385x1 *PR*
T2 - Row 6x500 w/ 2:30 rest: 133.6, 136, 140, 142, 145, 142
W- Row 5000m 19:19
R - Press 160x3
F - OFF
S - OFF
S - Row two rounds of ([email protected], [email protected] x 18minutes)

Little disappointed in the Tuesday 500 times but I did hit a squat PR earlier in the day (best squat in at least 2 years). Legs were pretty tired for row but the limiting factor seems to be that I can't seem to get enough oxygen. lower back is feeling a little jacked again up so I didn't pull, that's two weeks in a row w/o a heavy dl.

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Last edited by Fuzzy Dunlop on Fri Dec 24, 2010 2:40 pm, edited 1 time in total.

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 Post subject: Re: 531 for CRASHB
PostPosted: Tue Dec 21, 2010 1:48 am 
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Quote:
the limiting factor seems to be that I can't seem to get enough oxygen.
sounds familiar. a fun experience.

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 Post subject: Re: 531 for CRASHB
PostPosted: Fri Dec 24, 2010 2:44 pm 
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Quote:
Quote:
the limiting factor seems to be that I can't seem to get enough oxygen.
sounds familiar. a fun experience.
this is just an awful fucking feeling. Like I just can't pull enough oxygen through my nostrils to keep myself going.

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 Post subject: Re: 531 for CRASHB
PostPosted: Fri Dec 24, 2010 3:56 pm 
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Wave 5, Week 4 start 12/20

M - OFF
T - Row 6x500 w/ 3min rest: 130 *PR*, 136, 140, 144, 145, 142 (avg= 139.5)
W- Squat 225x5x3, Row 5000m 19:00 *PR*
R - OFF
F - OFF
S - OFF - Christmas
S - OFF

Not a great week- in Florida, boozing and eating, staying up late, etc. Tuesday- couldn't get to 8x500 even w/ 3 mins rest. I managed to keep all 6 below 1:45 but was pretty burned out by the third and fourth rounds. Need to start going a little easier on the first 2 or 3 pieces.

Low back is pretty jacked up. It's got to be due to the erg catch position. Not sure about continuing 531 as I'm about 8 weeks out from CRASHB. Will evaluate on Monday.

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Best meat rub ever is Jergen's.


Last edited by Fuzzy Dunlop on Tue Dec 28, 2010 7:26 pm, edited 1 time in total.

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 Post subject: Re: 531 for CRASHB
PostPosted: Mon Dec 27, 2010 5:38 pm 
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It's Monday 12/27, my lower back is still pretty jacked up. Not sure what I did. I'm starting to think it's a core strength problem that is causing me to over extend . I am going to start doing some more knees to elbows, sit ups, get ups, back extensions, and RDLs. Also having some left shoulder issues at certain points in ROM, doesn't seem to be anything major.

Still up in the air on training this week, will at least do some light, full ROM lifting and stretch.

Would like to test a 2k on 1/2 and this would be my shot at sub 6:50, a 6 second improvement. I will see how the back feels at midweek.

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 Post subject: Re: 531 for CRASHB
PostPosted: Thu Dec 30, 2010 3:55 pm 
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Off of 531 for the time being. I did 5 waves, the last of which was kind of a loss. May or may not do this again in a 4 wave cycle after CRASHB.

This week: start 12/27.

M - Bench Press: 225x5x3, backoff set @ 205, dips
T - Squat 275x5, 225x20. Tried to row hard but back still fucked. light 2k with power 10 every 2 mins, very easy 8:10.
W- OFF
R - OH press 135x5,5,8. BP 225x2x3
F - NYE
S - OFF
S - OFF

Back was very bad after Tuesday. Not sure where to go from here. Feels a little better Thursday morning, still hurts to lean forward at all. I couldn't fathom trying to pull anything off the floor right now.

Slacked a little bit here at the end of the year... Still managed 204 workouts in 2010.

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Best meat rub ever is Jergen's.


Last edited by Fuzzy Dunlop on Tue Jan 04, 2011 1:44 pm, edited 2 times in total.

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 Post subject: Re: 531 for CRASHB
PostPosted: Thu Dec 30, 2010 5:06 pm 
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As a dabbler with the erg that 19:00 5K was serious shit brother...averaging 1:54 for 10 pieces is no joke. I can break 20:00 barely...if I could do 19:00 I'd be walking around like I was king fucking kong. Then I'd want to break 18:00.


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 Post subject: Re: 531 for CRASHB
PostPosted: Tue Jan 04, 2011 1:49 pm 
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Thanks. I was pretty psyched about the 19 min 5k. I'd still easily trade 10 pieces at 1:54 for 4 at 1:40 though. got a 2k test this weekend and I've been slacking/hurt for a couple weeks. Going to try and PR at < 6:56. Will be really happy if i'm even still able to get sub 7 though.

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