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Post by dbunch on Feb 16, 2012 8:10:30 GMT -5
Very cool! I had a lot of summer time fun out at Cedar Point. I’m the same way, I was a big Browns fan but when the moved (I was in Alaska then) I lost interest in the sport.
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Post by dbunch on Feb 16, 2012 8:28:43 GMT -5
Thursday February 16, 2012 5/3/1 cycle 8 week 2 - Bench
RC Warm Up
Bench 2x5@135 1x5@175 1x5@185 1x5@220 1x8@240 (300) !!!!!!!
DB Bench 3x10@65s
Bench Dips 3x10
Standing EZ Curls 3x10@75
DB Push Press left and right
3x3@80
Notes: A very pleasing day I was able to hit my goal number of 8 on the bench today. I’m excited about it because it the first time in a long time my calculated ORM bench has equaled 300, so a big milestone for me. Even better than that, they were easy (relative) and I bet I could have hit 9 MAYBE 10 but I did have a spotter and didn’t want to get stuck.
That was the general trend of the workout today. Everything went up fairly easy, it was such a good day that I added dumbbell Push Presses just for fun.
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Post by dbunch on Feb 17, 2012 8:20:06 GMT -5
Friday February 17, 2012 5/3/1 cycle 8 Week 2 – Squats 1x5@160 1x5@195 1x5@235 1x5@255 1x5@295 1x8@335 (415)
Good mornings 3x10@185
Zercher squat 1x1@225
Continental to belt 285 good 300 failed
Notes: I did really well on my squats. I hit my goal of 8 but I ran out of gas after that. I managed to push myself through the good mornings but I fell apart after that.
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Post by buckeye2010 on Feb 18, 2012 11:18:43 GMT -5
You have had some really great workouts. Keep it up. I am still a big Ohio State fan and will always be. My dad took me to my first game at the Shoe when I was 11 years old.
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Post by Rosario-546 on Feb 18, 2012 11:39:30 GMT -5
Nice work, i hate zercher squats. You using a harness for them?
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Post by dbunch on Feb 18, 2012 15:53:45 GMT -5
Thanks buckeye!
I don’t use a harness but I do lift it out of the rack. I was just reading the rules on a competition zercher squat and for that you have to start from the floor. Deadlift it to your lap hook you are on the bar the squat it. Then return it to the floor without dropping it crazy stuff. I may try it next week.
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Post by dbunch on Feb 19, 2012 18:23:14 GMT -5
Sunday February 19, 2012 5/3/1 Cycle 8 Week 3 Shoulders
Push Press 1x5@70 1x5@85 1x5@105 1x5@135 1x3@150 1x12@170 WTF!!
We had our monthly BCC so I did do any accessory work the three events this month were two Dumbbells overhead anyway(anyway), reverse curl, and Index finger Deadlifts. Here are my top numbers 2DBOH, 80s RC, 165 IFDLs 145
Notes: my forearms are so shot just typing this hurts. No Deadlifts tomorrow, I need time to recuperate.
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Post by dbunch on Feb 21, 2012 8:14:37 GMT -5
Tuesday February 21, 2012 5/3/1 cycle 8, week 3 – Deadlift
Deadlifts 1x5@200 1x5@245 1x5@295 1x5@370 1x3@420 1x6@470 (550) PR!
Bent rows 3x7@205 1x5@205
DB Shrugs 4x10@100s
Landmines 4x10W45 plate
Notes: This has just been a great cycle so far. My goal today on the Dl was 5 reps but I managed to pull out 6 good reps hopefully I can keep the trend running. This week I finish cycle 8. I want to do 4 more cycles (a full year) and then I plan to do a big write up on 5/3/1 and the progress That I made in that year.
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Post by dbunch on Feb 23, 2012 8:18:55 GMT -5
Thursday February 23, 2012 5/3/1 Cycle 8 week 3 Bench
RC Warn UP
Bench 2x5@135 1x5@210 1x3@240 1x4@270 (300)
BD Bench Press 1x10@70 1x9@70 1x8@70 1x5@70
Bench Dips 4x10
EZ Curls 3x10@75
DB Single arm Push Press 2x1@90 Left 1x1@90 Right Fail second attempt
Notes: Another pleasing workout. I hit 4 @ 270 which was my goal, they were good solid presses. I actually had a spotter today so I went for 5 but it wasn’t even close. I think in my upcoming meets I’m going to open with my maxes from my last meets just as a nod to my progress.
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Post by dbunch on Feb 24, 2012 8:18:03 GMT -5
Friday February 24, 2012 5/3/1 cycle 8, week 3 - Squat
Squat 1x5@160 1x5@195 1x5@235 1x5@295 1x3@335 1x1@375
Good Mornings 3x10@185
Leg Press 1x1@600
Landmines 3x10w45plate
Notes: Today was not a stellar day. Everything felt heavy and I just never got past that. On my last set of squats my goal was 5. I manage one good one and the second one I had to dump, because I just couldn’t get out from under it. I made it through the good morning but I had to fight for every one of them. When I got to the leg press I was hoping to make up for the poor squat bit it just was happening. I almost threw in the towel but I stuck it out and finished up my land mines. Over all I’m still very pleased with this cycle.
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Post by buckeye2010 on Feb 25, 2012 12:04:53 GMT -5
Great job, especially on the benches. Since I only compete in the bench I tend to spend more time looking at the bench routines of others. I would love to get back to full meets but don't want to take a chance on my back.
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Post by dbunch on Feb 27, 2012 7:59:32 GMT -5
Thank Buckeye, I think I’m finally starting to hit my stride. I understand what you’re saying about not wanting to chance it. I’ve walked away from a few lifts just because it didn’t feel right. I hope to be doing this for a long time to come so I don’t plan on taking any undue risks.
Sunday February 26, 2012 5/3/1 Cycle 8, week 4 deload
Strict press 5x10@95
Crucifix 20s, 30s, 40s
Georner stroll 2@190 (each hand)
Had to leave there, the wife call to tell me that my little girl fell and scrapped up he hand and wanted he daddy.
Monday February 27, 2012 5/3/1 Cycle 8, week 4 – Deload
Deadlift (Sumo) 5x10@250
Reeves Dl 2x135 1x185
Notes: I haven’t done any Sumo style DLs in a long time. I figured it would be a good change of pace.
My first meet is less than 2 weeks out. It’s a push/pull. I don’t plan to go ball to the wall there I saving myself for the full meet on March 31. The big reason I’m doing the one on March 10 is because it local and you got to support the local meets or you stop having local meets.
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Post by dbunch on Feb 28, 2012 10:36:20 GMT -5
Tuesday February 28, 2012 5/3/1 cycle 8 week 4 conditioning
Complex, deads, bent rows, hanging clean, strict press, squat
4x6@105
40 minute elliptical interval resistance 4/8
½ mile pool jog:
Notes: I was aiming for 6x6 on the complex but I didn’t get there, I think had I done the push press instead of the strict press I might have made it. I did get to play a little longer today because I took the day off of work
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Post by dbunch on Feb 29, 2012 7:57:38 GMT -5
Wednesday February 29, 2012 5/3/1 cycle 8 week 4 deload
RC Warm up Bench 10x10@150
Triceps push down 4x20@80
Standing EZ curls 4x10@75
Single Arm overhead presses 1x4@80 L/R 2x1@90 L 1x1@90 R
Notes: felt good today. Nice workout without straining myself to much
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Post by buckeye2010 on Feb 29, 2012 21:22:44 GMT -5
Good luck on your competitions. I had planned on doing one on April 14th but my wife is having surgery on the 13th so I decided not to enter.
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Post by dbunch on Mar 1, 2012 8:06:32 GMT -5
Thanks Buckeye, and I’ll keep you wife in my thoughts. I hope it nothing serious and that everything turns out OK.
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Post by dbunch on Mar 1, 2012 8:06:53 GMT -5
Thursday March 1, 2012 5/3/1 Cycle 8 week 4 - Deload
Squats 5x10@225
Good mornings 4x10@135
Weighted leg press 4x10@340
Landmines 4x10W\45 plate
Dumbbell Stiff leg DLs 3x5@100
Notes:
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Post by dbunch on Mar 2, 2012 8:16:44 GMT -5
Friday March 2, 2012 5/3/1 Cycle 8 Week 4 Deload
Interval training on the elliptical 50 minutes @ 2 minute intervals at resistance 7/14
Notes: When you crank the resistance high enough all kinds of groovy things start to happen. Plan For next cycle Being a competition month I going to work a lot of singles. I plan on doing just the prescribed weights and numbers for 5/3/1 then do singles up to 95% of what I hope to do in the meet. I’ll be adding 1 to 3 single reps on each day.
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Post by dbunch on Mar 3, 2012 16:18:17 GMT -5
Saturday, March 3, 2012 5/3/1 Cycle 8 week 4 (Random Stuff)
Bent rows 1x10@135 3x8@185 3x3@205 3x1@225 3x1@250
Centennial to belt 3x1@250 3x1@275 1x1@300 PR
Hang Cleans 5x1@185 1x1@205 225 Failed it turned into a centennial to chest
Single Arm DB Standing Press 1x5@80s L/R 1x4@80s L/R 1x3@80L/R 1x1@90L/R 2x1@100L
15 minutes on the elliptical resistance 8/16 OMG OUCH! I was going to do 30 but it just wasn’t there.
Played in the pool for an hour with my little sweetheart.
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Post by buckeye2010 on Mar 4, 2012 10:46:17 GMT -5
Keep up the good work. Believe me at your age you still have plenty of time to gain strength as long as you keep up the intensity but lift smart. Take plenty of time off from the heavy weights and listen to your body.
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Post by dbunch on Mar 5, 2012 7:54:49 GMT -5
Sunday, March 4, 2012 5/3/1 Cycle 9 week 1 – Shoulders
Push Press 1x5@75 1x5@90 1x5@110 1x3@135 1x3@145 1x3@165 1x1@185 1x1@205 1x1@225 PR!
Crucifix Hold 1x1@30 4x1@40
Notes: That was it for the day, less than a week out from my next meet so taking it easy.
Monday, March 5, 2012 5/3/1 Cycle 9 week 1 Deadlift 1x5@200 1x5@250 1x5@300 1x3@350 1x3@400 1x3@450 1x1@475 1x1@500
Notes: 500 felt good. It was a PR but I wasn’t going for a PR. I’ll do that Saturday.
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Post by dbunch on Mar 8, 2012 8:14:05 GMT -5
5/3/1 cycle 9 week 1 – bench
RC warm-up
2x5@135 1x3@200 1x3@230 1x3@260 1x1@280 Pause 1x1@295 Pause
DB Bench Press 4x4@90
EZ Curls 3x10@80
Triceps Pull downs with v-bar 4x20@100
Triangular Fix 1x10@bar 1x10@60 1x5@70 1x1@80
Notes: Really good day, I hit 295 on the bench with a nice pause and I still had a little left in the tank. I’m right on course for Saturday’s meet.
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Post by dbunch on Mar 9, 2012 21:11:56 GMT -5
Friday March 9, 2012 5/3/1 Cycle 9 week 1 - squats Squats 1x5@160 1x5@200 1x5@240 1x3@320 1x3@340 1x3@360 1x1@385 1x1@405
Landmines 3x10w/45
Notes: wee tomorrow is the Push Pull. Well I don’t think I’m going to make 308 this time. My diet has just been horrid. Such is life. I do this event at show and regroup and get back under 308 for the meet on the 31.
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Post by Rosario-546 on Mar 10, 2012 9:16:00 GMT -5
i look forward to see how you did, good luck!
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Post by buckeye2010 on Mar 10, 2012 14:26:50 GMT -5
Good luck. I will catch up with you after your competition.
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