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Post by dbunch on Apr 8, 2012 12:32:17 GMT -5
Sunday April 8, 2012 5/3/1 Cycle 10, week 1 Shoulders
Warm up Strict press 1x5@75 1x5@95 1x5@115
Push Press 1x3@140 1x3@160 1x8@180
Log press 3x1@180 – I have completely forgotten how to do theses I’m going to need to get back in the grove.
Dumbbell Strict press 3x7@60s
Lateral raises 4x12@20
Single arm DB Push Presses 3x1@100 l/r That was it for the day. The rest of the guys were doing stones and I thought about it but I did want to hear anything with a meet coning up in July. I’m hoping to knock it out of the ball park this time 450 on squat, 540 on dead and at least 303 on bench I may have to bum up something and go for a 1300 total (Dream big)
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Post by dbunch on Apr 9, 2012 7:14:02 GMT -5
Monday April 9, 2012 5/3/1 Cycle 10, week 1 Dead Lift
Deadlift 1x5@205 1x5@255 1x5@310 1x3@335 1x3@410 1x3@460
Bent rows 3x7@205
Shrugs 3x5@315
Notes: I was hoping to do more but I was feeling my age today and my body was having none of that. Still it was good to be back in the gym. 3 months till my next meet so I have plenty of time to work out the kinks and stiffness. My goals are a 450 squat, 314 bench, and a 540 DL a little ambitious, but why not?
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Post by dbunch on Apr 11, 2012 7:06:50 GMT -5
Wednesday, April 11, 2012 5/3/1 cycle 10, week 1 Bench RC Warm up 2x5@135 1x3@205 1x3@235 1x4@365 (295)
DB Bench press 3x10@60
CG bench 3x15@95
Standing EZ curls 3x5@85 Reverse BB curls 3x10@45
Notes: Not sure but I think I may be catching a bug. Besides being kind of weak and lethargic this morning my stomach is not feeling so good.
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Post by dbunch on Apr 12, 2012 7:17:20 GMT -5
Thursday, April 12, 2012 5/3/1 Cycle 10, week 1 squats
Squat 1x5@160 1x5@200 1x5@240 1x3@280 1x3@320 1x6@360
Front Squats 1x2@185 1x1@205
Leg press 3x10@500
DB good mornings 3x10@60s
Notes: I hate front squats, period. Lol other than that it was a good day although I just realized I’ve been working off of week 9’s numbers. Well, I’ll correct that next week. Even so it was a good end to a rough week.
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Post by buckeye2010 on Apr 12, 2012 16:49:42 GMT -5
You are always so consistant with your worhouts. Keep it up!
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Post by dbunch on Apr 14, 2012 8:30:41 GMT -5
Thanks, But I got to admit that for the past few weeks its been a real chore, I’ve really been feeling my age lately and it been hard to get motivated in the mornings. Such is life, I’ll eventually get over it and things will get back to normal.
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Post by dbunch on Apr 14, 2012 15:44:54 GMT -5
Bonus Squat Day!
I’ve been feeling really stiff lately so I added and extra squat day today. I focused mostly today on my depth and the drop & pop. I haven’t missed a squat in a while because of depth but still in the back of my mind. I lowered the guard about 2 inches below where I normally have them and really placed emphases on going deep (deeper than I normally go) on the lighter weights I paused there for 2/3 seconds then tried to fire out quickly. On the heavier weights I dropped quickly (but controlled) then tried to pop off the bottom. Squats (No belt) 4x8@135 2x8@185 3x5@225 3x3@275 4x1@300 2x5@225 Stiff leg DLs with just the bar @ a 1’ defecate I really wanted to stretch out my Hams
30 minutes on the elliptical intervals at Resistance 5/10 Foam roller for about 15 minutes. I’ve been neglecting the roller lately and it was showing. This session really loosened me up.
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Post by dbunch on Apr 16, 2012 7:24:19 GMT -5
Sunday, April 15, 2012 5/3/1 Cycle 10, Week 2 - Shoulders
Strict press 1x5@75 1x5@95 1x5@115
Push press 1x5@125 1x5@140 1x15@160 (235) PR Back off set 2x8@135
Swiss Bar Strict press (from floor) 1x5@90 1x5@100 1x5@130 1x5@150 1x5@170
Log 80lbs 2x5@80
Notes: At the time I felt kind of lazy but looking back I’m actually pleased with the volume, effort and results of this session. I’m especially impressed with the push press given that my quads were shot from all the squats I did last week. I took Monday (today) off and I’ll pick up with deadlifts tomorrow.
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Post by dbunch on Apr 17, 2012 7:06:08 GMT -5
Tuesday, April 17, 2012 5/3/1 cycle 10, week 2 – Deadlift
Deadlift 1x5@205 1x5@255 1x5@310 1x5@335 1x5@385 1x4@435
Good mornings 3x10@135
BB Shrugs 2x10@250
Notes: Not a great day today. The gym got new bars and there a bit thicker and stiffer than the old ones, not great for deadlifting. Also, I think my CNS is just burned out. I could get my body to do anything I wanted it to do. After training I just stood in the shower while my body twitched. I’m thinking about backing off the heavy training for a while. We’ll see how the rest of the week goes.
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Post by crazy on Apr 17, 2012 9:06:48 GMT -5
Considering the number of meets you did the last several weeks...need rest.
I sent you a message.
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Post by dbunch on Apr 19, 2012 6:57:22 GMT -5
I think your right I just need to get through July and I’ll be OK to take a break
Thursday, April 19, 2012 5/3/1 cycle 10 week 2 – Bench
RC Warm up Bench 2x5@135 1x5@190 1x5@220 1x6@250 (295) 5x10@50
Close grip 3x10@95 (Should have gone higher)
Standing EZ curls.
Notes: I’m still struggling with fatigue I just feel dumped on and tired all the time now but I have to meets coming up here in June and July so I just need to work through it. That being said it wasn’t a horrible session, not my best but not bad. I do have an appointment with my Doctor to review my plod pressure meds. We’ll se if that has anything to do with my problems lately.
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Post by buckeye2010 on Apr 19, 2012 12:34:45 GMT -5
dbunch, I could not find the orinal copy of the template I am using for bench but I did find a hand written copy I had made so I can give you a good idea.
It is based on a percentage of your 1 rep max and is an 8 week program. It suggested to not overdue your assistant exercise so as not to overtrain. I have chosen to do 2 assistant exercises for each workout. You may want to change that to suit you.
The first 5 weeks consist of 1 heavy and 1 light workout per week. You can choose your own warmups. I usually do 3-4 warmup sets and 6 woking sets for the first 5 weeks
Heavy bench day- alternate 3 set of 5 reps at 75% of 1RM with 3 sets of 3 at 85% of 1RM Light bench day-3 sets of 5 at 80% of 1RM followed by 3 sets of 10 at 70% of 1RM
I found these to be very light in the beginning and always added 5# per week to my workout. I also would add a rep at the end of a set or pause the last rep to push myself'
After the first 5 weeks then it changes for the next 2 weeks
Heavy bench day-alternate 3 sets of 5 reps at 82% of 1RM with 3 sets of 3 at 90% of 1RM Light day-4 sets of 6 reps at 78% of 1RM I was always able to add an extra rep on the last set of must workouts in this 2 week part of the routine
Last week of 8 week cycle-3 sets of 5 at 80% then 2 sets 0f 8 at 75% on heavy day Last workout of 8 week cycle was to hit a new max. After warmups 2reps at 80%, then 1 rep at 90%, then a new max.
One thing that is important is to adjust the weight up or increase reps if weights are too light
I have really liked this routine and use it about 3 times per year. My competition bench has gone from 345 in 2009 to 391 in 2011 at an age of 58.
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Post by dbunch on Apr 20, 2012 7:07:59 GMT -5
Friday, April 20, 2012 5/3/1 Cycle 10, week 2 Squat
Squat 1x5@165 1x5@205 1x5@250 1x5@270 1x5@310 1x6@350 (510) 1x10@150
Notes: Well, I Just think it’s time to reset everything With the exception of the push press. I have 2 more meets this year, one in June and July, After that I think I’m going to back off for the heavy weight for a while. At first I thought I was going to make it through the entire 12 months without resetting but It doesn’t look like that is going to be the case. I’m going to reset at least the deadlift and I might go ahead and reset everything with the exception of the push press, which I’m still going strong in. I plan on sticking with 5/3/1 as I’m doing it now through cycle 12 just as I planned. After that I’m think about doing a modified 5/3/1 which includes a little more bench. But that is still 3 more months away so we’ll see what happens.
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Post by dbunch on Apr 20, 2012 7:09:31 GMT -5
Thanks Buckeye, I think I’m going to work that once I finish out my 12 cycles of 5/3/1!
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Post by dbunch on Apr 22, 2012 12:58:47 GMT -5
Sunday, April 22, 2012 5/3/1 Cycle 10, Week 3 – Shoulders Strict press 1x5@75 1x5@95 1x5@115
Push Press 1x5@140 1x3@160 1x8@180
Strict press 4x5@135
Single arm DB Push Press 3x5@70 L/R 3x3@80 L/R 2x1@100 L 1x1@100R
Farmers
2x100” w/ turn @ 150# + 3 reps with 400# Car deadlift 2x100” w/Turn @ 190# + 3 reps with 400# Car deadlift
Notes: Not a bad day today, I was feeling a bit rung out when I started but I progressed very well. I got through my pressing early and the sun came out so I decided to do some strongman training. We used a different set of handles today, very short and stocky; they required you to take much shorter and choppy steps. Bryan built a car deadlift device we figures the device itself at about 200- lifting pounds and we added a tire which Kicked it up to 400. No one wanted to use their car on it, which is OK with me. I’m not ready for that, yet.
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Post by dbunch on Apr 23, 2012 7:01:28 GMT -5
Monday, April 23, 2012 5/3/1 Cycle 10, week 3 Cardio
45 minutes on the elliptical @ resistance 6/12
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Post by dbunch on Apr 24, 2012 7:10:31 GMT -5
Tuesday, April 24, 2012 5/3/1 cycle 10, week 3 Deadlift
Deadlift 1x5@205 1x5@255 1x5@315 1x5@385 1x3@435 1x0@485
Bent rows 3x10@155
DB shrugs 1x10@85s 2x10@90s
Notes: I’m not sure if the problem is mental, physical or both but I just feel burned out. The 485 (which is normally my opener) felt like it might as well have been 1000 pounds. I barely got it of the floor. I’m going to complete this cycle and then take some time off from the heavy lifting for a few weeks. I’m not sure what I’m going to do but I’m not doing myself and good this way. I’ve been training fairly aggressively for a while now and to be completely honest with myself, I’m not 25 anymore, At 48 I can’t pound the body like I use to and expect it to recover as quickly as it did in the past. LoL – OK, I guess that is enough wining for now.
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Post by crazy on Apr 24, 2012 8:06:42 GMT -5
I have to take a minimum week off after a meet. Sometimes I will go two. If I dont, I end up sick or injured. I never come back until this happens.
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Post by buckeye2010 on Apr 25, 2012 9:35:27 GMT -5
I know the feeling. Every once in a while it catches up to me and I just have to take a step back. Usually I take a few extra days off from the gym and come back with a lot less intensity for a while to let my body recoup
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Post by dbunch on Apr 26, 2012 15:29:07 GMT -5
Thursday, April 26, 2012 5/3/1 cycle 10 – week 3 Bench RC Warm-up 2x5@135 1x5@220 1x3@250 1x1@280
Notes: LoL – at least it was something.
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Post by dbunch on Apr 28, 2012 17:44:05 GMT -5
I really need to stop going to the gym in the afternoon. I can’t get past the need to show the young guys how to hit it.
Saturday, April 28, 2012 5/3/1 Cycle 10, Week 3 Squats
Squats
1x5@165 1x5@205 1x5@265 1x5@310 1x3@350 1x4@390! (430) 2x10@225
Bent rows 4x5@225
Kettle Bell Swings 2x10@70 2x10@100
Notes: Not a shabby day in the gym. Every squat was strong and I think I could have forced another one @ 390 but I didn’t want to risk it. Even though I finished week 10 on a high note I think I will take several weeks off of the heavy lifting to make sure things are covered.
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Post by dbunch on Apr 29, 2012 13:26:11 GMT -5
Today was the BC challenge day, the three lifts were the dumbbell clean and strict press, The Reeves Deadlift and the Piper Squat, I managed 160 on the DB Clean and strict press, 245 on the reeves DL and A whopping 95 on the piper squat all in all it was a funny day
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Post by dbunch on May 1, 2012 7:12:15 GMT -5
Not much to report. The last two day, I just turned off my alarm and slept in. I think I’m going to take that as a queue from my body that I need more rest and I don’t plan on doing much of anything this week.
ON a side note, I did get a new set of loadable farmers carry handles. I haven’t actually weighed them but I’m guessing they are in the 50 to 75 lb. It’s not a solid pipe but Duckies close to it
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Post by dbunch on May 6, 2012 6:03:10 GMT -5
Took the week off and did, well, nothing and it felt good. Got back to work on Saturday and went out to do some throwing. On the first I tweaked a muscle in my back. LoL - Getting old is not for the weak.
I have some upper work planned for today. I’m not 100% sure what I’m going to do, just going to play it by ear and see how I feel.
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Post by crazy on May 6, 2012 10:11:14 GMT -5
Upper or lower back?
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