Back to 5/3/1 for 2013

Starting the year off with a round of 5/3/1.  Of course because Jim Wendler isn't as smart as me I had to tweak it some more.  I don't like interspersing pull movements within my push days.  So I consider the deadlift day a mini-pull day, I throw in some shrug/ upright rows.  Also I added an additional day to his 4 day template for just pull.  It's not programmed like 5/3/1 just AMRAP for 3 sets of pull-ups.  Which for me probably means about 5 total pull-ups.

Similar to what I was doing at the end of last year I do the main exercise for more volume after the 5/3/1 set each day.  This is almost like the boring but big routine in the 5/3/1 book.

More on the shrug / upright rows.  I really like that exercise.  I pick a weight that would be challenging for upright rows.  For me that's about 135.  I do 2 shrugs with the barbell then I do an upright row.  10 reps get very challenging.  It hits the traps great.

I recently began trying out 20 rep assistance work for legs.  I'll do squat and deadlift like normal then for example on squat day program in 20 rep quad extensions.  I don't have measurements but this has made jeans fit much tighter in the right places, good stuff.  I've had to bring the weight down.  I also limit the range of motion on quad extensions and I haven't noticed any new knee badness from the exercise.

I continue to really focus on the neglected delts on press day.  I was doing all cable work but I'm mixing it up a little bit with the medial delt db raise.  I don't do any direct tricep work on press day.

I have lowered my squat numbers from last year.  I'm not worried about the numbers so much, I want to keep that good form, really sink it in.

Maven 3/ Maven 2 mixup on Mac

At first my Mac was all:

~/opt/maven/bin>mvn --version
Exception in thread "main" java.lang.NoClassDefFoundError: org/codehaus/plexus/classworlds/launcher/Launcher
Caused by: java.lang.ClassNotFoundException: org.codehaus.plexus.classworlds.launcher.Launcher
at java.net.URLClassLoader$1.run(URLClassLoader.java:202)
at java.security.AccessController.doPrivileged(Native Method)
at java.net.URLClassLoader.findClass(URLClassLoader.java:190)
at java.lang.ClassLoader.loadClass(ClassLoader.java:306)
at sun.misc.Launcher$AppClassLoader.loadClass(Launcher.java:301)
at java.lang.ClassLoader.loadClass(ClassLoader.java:247)

And then I'm like (in my ~/.bashrc)

export M3_HOME=$OPT/maven
export M2_HOME=$M3_HOME
export PATH=$M3_HOME/bin:$PATH

So now it's all:

~/opt/maven/bin>./mvn --version
Apache Maven 3.0.4 (r1232337; 2012-01-17 02:44:56-0600)
Maven home: /Users/demian/opt/maven
Java version: 1.6.0_37, vendor: Apple Inc.
Java home: /System/Library/Java/JavaVirtualMachines/1.6.0.jdk/Contents/Home
Default locale: en_US, platform encoding: MacRoman
OS name: "mac os x", version: "10.8.2", arch: "x86_64", family: "mac"