The MilkMan delivers

5km run - 30mins. Plodded along slowly for the first 10 minutes, increased the speed a bit for the next 10 and added some sprints in during the final 10 minutes.

Stretching.
 
Last gym workout until after Christmas today so just did squats and tried to add a bit more weight to the bar than what I have been using on SS as of late.

Made sure I did plenty of warmup sets
2 x 5 - 20kg
2 x 5 - 30kg
1 x 5 - 40kg
1 x 4 - 70kg
1 x 3 - 80kg
1 x 2 - 90kg
1 x 2 - 110kg
1 x 120kg
1 x 130kg
1 x 130kg
1 x 135kg
1 x 140kg

Pretty happy with this, heaviest I have squatted for a long time, I could have done more, 150kg would have been do-able, but I didn't have a spotter, so decided to stay safe and stop at 140kg. This number will go up in 2012.
 
Nice squatting. Will there be beer logging at least during your break from training?
 
Good to hear. I talked my brother-in-law into doing a March Madness tournament with beer instead of basketball. I'll share the results in the Beer Log.
 
Good squatting. How come you won't be at the gym until after Xmas?
 
DrBdan said:
Good squatting. How come you won't be at the gym until after Xmas?
Click to expand...

Thanks Dr, determine to get it better in the new year, thinking about switching to 5/3/1, but will do my research first.

I work shift and my gym is located at work, which is 40 miles from where I live. I'm not working until the 27th now so no gym until then, I may do a bit of bodyweight stuff between then, but it's unlikely, what is likely is lots of eating and drinking!
 
That's a long break. Enjoy your time off!
 
scoopj said:
That's a long break. Enjoy your time off!
Click to expand...

Thank you, I'm sure I will. One of the good things about working this shift, we get 7 days off every 5th week, so you can strategically take a few days holiday around that and you can get 2 weeks or so for the sake of taking just a few days.
 
HeavyGrips training at work.

HG100 x 10 both hands
HG100 x 10 inverted both hands
HG100 x 10 both hands
HG100 x 10 inverted both hands

HG150 x 8 both hands
HG150 x 8 inverted both hands
HG150 x 8 both hands
HG150 x 8 inverted both hands

HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands

HG250 attempts - unsuccessful
 
HeavyGrips Training just for sh!ts and giggles.

HG100 x 10 both hands
HG100 x 10 inverted both hands
HG150 x 8 both hands
HG150 x 8 inverted both hands
HG150 x 5 both hands
HG150 x 5 inverted both hands
HG150 x 5 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 right hand only
HG200 x 1 left hand only
HG250 attempts

During my time off I plan on sitting down and working out my training for the year ahead, or at least the first part of the year. I'm keen to up my conditioning work but also want to keep up and improve the strength training. I've enjoyed my time on SS, but am considering on switching to 5/3/1. I don't think I could handle squats 3 times a week on top of running etc, unless I cut SS back to 2 sessions a week.

I've read FAQs and other bits online, but would like some insight/recommendations from S+C posters who have done both SS and 5/3/1 programmes, especially those who also have included running (no more than 5k per run) a couple of times a week.

Thanks in advance (may also post this in the main S+C forum if this doesn't get too many reads)
 
***BONUS WORKOUT***

Thought I had done my last weights workout for 2011 on the 9th, but had a surprise session today when my mum came to look after my son so I could go as a guest to my girlfriend's gym.

Squats
3 x 5 - 20kg
2 x 5 - 40kg
1 x 5 - 50kg
1 x 5 - 60kg
1 x 4 - 70kg
1 x 3 - 80kg
1 x 2 - 100kg
1 x 2 - 110kg
1 x 120kg
1 x 140kg
2 x 1 - 150kg (PR)

O/H Press
2 x 5 - 20kg
1 x 5 - 40kg
1 x 5 - 50kg
1 x 4 - 60kg
1 x 70kg (PR)

Powercleans
1 x 5 - 70kg
1 x 3 - 75kg (PR)

These are my best lifts since I've been strength training, happy to end the year on this note, it's not much compared to alot of you on here, but it is for me, and I know I can improve on these numbers in 2012...so as my workouts for 2011 finish, it's goodbye and thank-you to Starting Strength, and here is to 2012 and 5/3/1.

Time for beer.
 
**EXTRA BONUS 2011 WORKOUT** (This really is the last one for the year now)

Squats


2 x 5 - 60kg
1 x 5 - 70kg
1 x 5 - 90kg
1 x 2 - 120kg
1 x 140kg
1 x 150kg

Failed attempt at 160kg :icon_sad:
I'm thinking I could have hit it if I didn't do the 150kg beforehand, that kind of sapped me a little.

5/3/1 book has arrived today, so will get stuck into that when I get home and look to run it come 2012!!
 
5km run 33m 15s. Took it slow and easy, no sprints, just one steady speed.
 
It looks like you've recovered from your drinking mishap :) Congrats on the PRs!

With the 5/3/1 Wendler recommends adding conditioning work at the end of the lower body days (squat, deads) so you could try that. Wendler usually prefers more intense interval stuff like hill sprints or prowler pushes but I'm sure a short run afterward would be fine. another option would be doing it as a two-day split on say Mon/Thurs and use Tues/Fri for conditioning. That what I've done and it works alright too.
 
DrBdan said:
It looks like you've recovered from your drinking mishap :) Congrats on the PRs!

With the 5/3/1 Wendler recommends adding conditioning work at the end of the lower body days (squat, deads) so you could try that. Wendler usually prefers more intense interval stuff like hill sprints or prowler pushes but I'm sure a short run afterward would be fine. another option would be doing it as a two-day split on say Mon/Thurs and use Tues/Fri for conditioning. That what I've done and it works alright too.
Click to expand...

Thanks Dr, starting 5/3/1 in the new year, so today was just to have some time on the feet really, very low intensity.

Once on 5/3/1 I will be upping the intensity when I do my conditioning to incorporate sprints in my runs or hill sprints for when I am at home. I am working my way through the book currently trying to absorb it all, but the thought of doing conditioning at the end of lower body days would work well for me rather that doing it on seperate days.

As for the drinking mishap....urgh....still not ready to drink again yet, which is a shame, I got a load of beer related stuff for Christmas which I haven't been able to enjoy yet.
 
2.4km run (1.5miles) - 13 minutes approx.

Out of neccessity rather than desire - car wouldn't start.
 
2.4km run - 13m 35s (had to run back from where I ran to yesterday morning)

Gym re-opens tomorrow, so 5/3/1 will begin then.
 
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