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Post by dbunch on May 6, 2012 12:26:16 GMT -5
Lower right hand side, I could pin point the very spot. It felt much better today
5/3/1 Cycle 11, week 1 - Push Press Push Press 1x5@45 1x5@95 1x3@135 1x3@155 1x12@175
One Clean and push press with Fulton (Fat bar) 1x5@ 165 2x1@200
Dumbbell Clean and Press
2x1@60s
Just the clean 2x1@100s
Notes: not a bad day. I wasn’t sure how it was going to go after yesterday but no problem, we’ll see how tomorrow goes.
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Post by dbunch on May 7, 2012 7:26:02 GMT -5
Monday, May 07, 2012 5/3/1 Cycle 11, week 1 – Deadlift
Deadlift 1x5@195 1x5@240 1x5@290 1x3@340 1x3@385 1x6@435 (510)
Bent rows 3x10@185
SS Shrugs BB/DB 1x8/8@275/80s 2x7/9@275/80s
Hack lift, one arm 1x1@ 135 left 1x1@135 Right
Single arm Deadlift 1x1@ 135 left 1x1@135 Right
Notes: Not a bad day. I did hold back a little because of my back but not much. If felt good to be back in the gym after taking the week off. ON the hack lift and the one armed Deadlift I was mostly just getting a feel for the lifts. I’ve got to work on the one arm hack lift though; I tend to want to bend too much to the side I’m lifting from on the bottom.
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Post by dbunch on May 8, 2012 6:57:17 GMT -5
Tuesday, May 08, 2012 5/3/1 Cycle 11, week 1 Cardio day 50 minutes elliptical interval training - Resistance 6/12
Notes: Made appointment to see the chiropractor Wednesday. It’s been a while since I’ve had an adjustment and there is just too much stiffness in my hips, back and neck. I need a good once over.
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Post by dbunch on May 9, 2012 7:32:24 GMT -5
Wednesday, May 09, 2012 5/3/1 cycle 11, week 1 – bench
RC warm-up Bench 2x5@135 1x3@195 1x3@220 1x7@250 (300)
Hang Snatch 10@45 10@65 5@95 3x115 3x135
Dumbbell clean &push press 3x65s 2x75s 1x85s
Standing EZ Curls 3x8@85
Notes: Not a bad day overall I hit 7 on my money set today on the bench. I may have had one or two more in me but I didn’t want to risk it without a spotter. I wanted to switch it up a little today so I worked in the Hanging Snatch. I must admit that I did a lot better than I thought I was going to. While not pretty my form was mostly correct. That is not to say there isn’t a lot of room for improvement but it wasn’t bad for a very complex move like the Snatch. I worked my way up to 135. I had planned to go to 150 but at 135 my form started to falter. I’ll keep adding these and well see where it goes.
My upcoming schedule is fairly busy
June 16th American Challenge, Nebraska 100% Raw, Full Meet
I have the USAWA Atlantic Postal Meet (June 30) Featuring the following lift: Clean and push press – 2 Dumbbells Snatch – From Hang Curl – 2 dumbbells
July 21 Cornhusker State Games, AAU full meet
The USAWA Team Championship (Aug 11) with the following lifts: Note: These are all 2 person lifts. Clean and Jerk – One Arm Deadlift – Fulton Bar, Ciavattone Grip Bent Over Row Deadlift – 12” Base Followed by records day event: pick you lift and try to set the record.
And…. If that hasn’t killed me I may do highland games in September.
Not a bad run for an old guy.
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Post by dbunch on May 10, 2012 7:08:25 GMT -5
Thursday, May 10, 2012 5/3/1 Cycle 11, Week 1 – Squat
Squats 1x5@155 1x5@195 1x5@235 1x3@270 1x3@310 1x7@350 (420)
Good mornings 3x8@215
Overhead Squats 6x1@45
Notes: I was hoping for a few more reps on the squats but 7 is not bad. I’m OK with that. I really hate overhead squats my body just doesn’t like to move that way but At least I was able to get a few good one in. On a side note, I saw my chiropractor yesterday and I feel so much better today.
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Post by dbunch on May 13, 2012 14:01:41 GMT -5
Sunday, May 13, 2012 5/3/1 cycle 11, week 2 Shoulders
Strict Press 1x10@45 1x5@65 1x5@95 1x5@115
Push Press 1x5@125 1x5@145 1x10@165
Strict press 3x10@95
Hang Snatch Still working on my form Started at 95 and worked up to 150. I figure 5 or 6 hundred more and I should be OK with them.
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Post by dbunch on May 14, 2012 7:08:35 GMT -5
Monday, May 14, 2012 5/3/1 cycle 11, week 2 – deadlift
Deadlifts 1x5@195 1x5@240 1x5@290 1x5@315 1x5@360 1x9@410 (520)
Hanging Snatch 6x3@115
Notes: Nothing special today, still need to work on my technique on the snatch but that will con with repetition.
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Post by dbunch on May 15, 2012 13:39:52 GMT -5
Tuesday, May 15, 2012 5/3/1 Cycle 11, week 2 - Cardio
Elliptical, interval training, 6/12 resistance, 60 minutes. I had so extra time so I did some more Hang Snatch 4x3@45 3x3@65 3x3@95 3x3@115 4x1@135
Note: The snatch is never going to be my go to move. That being said, I think I’m starting to get the movement down a little. My timing on the hip pop is good but I still need to work at dropping under the bar.
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Post by dbunch on May 22, 2012 9:23:37 GMT -5
Well I did think I was going to get to train this week. I’m on vacation and I couldn’t find any place on line where I was going. But when I got here I happened to pass a gym on the way to my mom’s and, well, I’m training this week.
Monday, May 21, 2012 5/3/1 cycle 11, week 3 – shoulders
Strict press – 1x10@45 1x5@45 1x5@95 1x5@115 Push press 1x5@145 1x3@165 1x7@185 (225) Strict press 3x10@95
2 dumbbell push press 1x10@60s 1x5@75s 1x3@85s 1x1@90s
Lateral raises 3x10@25
Hang snatch 3x5@95 3x3@115 3x1@135
Elliptical 60 minutes
Tuesday, May 22, 2012 5/3/1 Cycle11, week3 - deadlift
Deadlift 1x5@195 1x5@240 1x5@290 1x5@360 1x3@410 1x4@460 (510)
DB Shrugs W/fatgrips 4x5@85
Db shrugs 3x10@85
Bent rows 3x8@225
CG cable rows 3x10@120
Hang cleans 10x1@115
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Post by dbunch on May 30, 2012 13:44:04 GMT -5
I made it to the gym every day I was on vacation but I didn’t do a great job recording my workout. Here are the highlight of last week. Thursday:
Bench: 2x5@135 1x5@210 1x3@235 1x5@265
Friday:
Squat: 1x5@155 1x5@195 1x5@235 1x5@290 1x3@330 1x5@370
Saturday: off
Sunday: I did some cleans mostly for reps with 105lbs but I also worked up to a 200 orm. I also worked on my snatch. Again light weight. 105 then working up to a 150 max
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Post by buckeye2010 on Jun 2, 2012 10:07:18 GMT -5
Man , you are a weightlifting machine. you have posted some great workouts. Good luck with your competitions. I am doing 100% Raw Callenge in Virginia but will do bench only. I don't know how you can keep up with intensity like you do. At my age I just can't seem to recover to compete like you do.
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Post by dbunch on Jun 3, 2012 18:12:52 GMT -5
Thanks Buckeye, I credit it to the fact that after I lift I go sit in an office for the next 9 hours. My thought process is I need to lift it today because I’m not sure I’ll be able to lift it tomorrow. One of these days I’m going to have to come out east and lift in a meet with you.
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Post by dbunch on Jun 3, 2012 18:13:12 GMT -5
Sunday June 3, 2012 5/3/1 Cycle 12, week 1 Shoulders
Strict Press 1x5@65 1x5@85 1x5@115 Push Press 1x3@140 1x3@160 1x5@180 Strict Press 5x5@135
DB strict press 6x5@60s
2 man Fulton bar Double over hand 1x1@420 1x1@510 2 man Fulton bar traditional grip 1x1@600 1x1@800 1x1@850
Not a great day on my pressing but overall it wasn’t bad. It was hot today and I just didn’t feel like working that hard.
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Post by dbunch on Jun 4, 2012 7:10:21 GMT -5
Monday June 4, 2012 5/3/1 Cycle 12, Week1 - Deadlift
Deadlift 1x5@200 1x5@245 1x5@295 1x3@345 1x3@395 1x3@445 (490)
Bent rows 4x5@210
Hang Snatch 8x1@115
Notes: Not my greatest day but I’m OK with it. I’m just getting back in my normal routing after being off for so long. Hopefully I’ll be back in the swing of things before the American Challenge. As an aside, I’ll be competing in the SHW again. I let my diet go to Shoot in the last 6 weeks. I’m ready to buckle down again but it a little too late for this meet.
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Post by Rosario-546 on Jun 5, 2012 6:26:57 GMT -5
Sorry to hear you fell off the wagon, no better time than today to get back on it.
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Post by dbunch on Jun 6, 2012 7:13:51 GMT -5
Thanks Rosario that is the truth. I got on the scale today to see what the damage was and I came in at 328. Such is life. I’m going to blame it on the beer. I’ve been drinking a lot lately. Mind you a lot is relative, given that after 3, I’ve got a pretty good buzz going on and any more than that I’ll be asleep.
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Post by dbunch on Jun 6, 2012 7:19:47 GMT -5
Wednesday, June 6, 2012 5/3/1 cycle 12, week 1 – bench RC warm up 2x5@135 1x3@205 1x3@225 1x4@255 (280) 5x10@155
Notes: I had to stop there; my wrist and elbow were bothering me. I think I’m developing carpal tunnel (sp?) – I have a checkup with the Doctor here next month for my blood pressure, I'll have him look at it then.
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Post by dbunch on Jun 8, 2012 7:07:41 GMT -5
Friday June 8, 2012 5/3/1 Cycle 12, week 1 – Squats
Squats 1x5@160 1x5@200 1x5@240 1x3@280 1x3@320 1x2@360 weak!
Good Mornings 4x5@225
Notes: It was a disappointing end to a disappointing week. I’m not sure what my problem was this week but everything felt heavy. I was really hoping to do a lot better than I did. Such is life I guess. Anyway this week is done, on to next week. I have a meet next weekend, I’m going to continue to train this week just keep it a little light.
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Post by dbunch on Jun 10, 2012 18:06:36 GMT -5
Sunday, June 10, 2012 5/3/1 Cycle 12, week 2 – Shoulders
Strict press 1x5@80 1x5@100 1x5@120
Push Press 1x5@140 1x5@160 1x5@180
Strict Press 5x5@135
DB Clean and Press 3x1@60s 3x1@80s
Hang Snatch 3x1@95 2x1@135
Notes Totally wrong numbers for the week but such is life. It wasn’t a great day but not bad over all. If nothing else my snatch is coming along.
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Post by dbunch on Jun 15, 2012 16:10:47 GMT -5
In a last minute decision I took this week off. I will be lifting tomorrow in the American Challenge, Nebraska good luck to everyone in Nebraska and all of the other location. I hope to see big numbers from everyone.
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Post by dbunch on Jun 17, 2012 6:59:17 GMT -5
Well, I competed in the American Challenge yesterday. Wow, I tipped the scales at 334, not where I wanted to be but a lot better than I thought I was going to do.
. It wasn’t a supper performance but nothing bad over all. In the squat I open with 374, got two whites for my next attempt I did 418 got 3 whites. Now I’m not sure that it was 418, there was a question about collars so it may end up being less, I tried 438 for my 3rd attempt and missed it on depth
For the bench I Opened with 270 got it with little problem but I did have any leg drive left it all on the Squat so for my second attempt 297 I missed and same on the 3rd
Deadlift I faired a little better, I opened with 484 nailed it, then jumped to 508 another easy pull I had planned on going for 534 but with earlier misses I decided to go with 529 for just to keep my total up and got it.
It was great meet overall and I’m looking forward to July 21 for my next meet, Not sure that I’m going to make weight by then, that would be 4 pounds a week, that a lot but we’ll see what happens.
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Post by buckeye2010 on Jun 23, 2012 11:26:22 GMT -5
Great job at the American Challenge. I did the Virginia location bench press only. Did not hit my goal but did manage 385 in th220# Open and55-59. Hopefully we will both do well when final results are posted. Good Luck
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Post by dbunch on Jun 25, 2012 7:29:13 GMT -5
Thanks buckeye! 385 is not a shabby bench at all. In my way of thinking we trained, we competed, and we walked away in one piece, that in my book is a win.
Sunday June 24th Sunday I competed in the USAWA Postal Meet. The lifts were the 2 dumbbell clean and push press, the hang snatch and the 2 dumbbell cheat curl my final weights were 174, 145, and 174. And, before I forget, I weighed in at a 328 down from the 334 at my meet last week.
Monday, June 25, 2012 5/3/1 cycle 12, week 2 Shoulders Strict press 1x5@95 1x5@115 1x5@130 1x5@150 Push Press 1x5@170
Overhead triceps pulls 1x20@100 1x5@160 1x10@130
Standing EX Curls 3x7@85
Standing Dumbbell shoulder press 3x10@40
Notes: I am going to taking it easy for the next two week. I’ll finish out the 5/3/1 but I’m not going to push anything. Basically I’m going to do just the prescribed weights and call it good. I have one last big powerlifting meet in July, the cornhusker state game. I’m looking into maybe doing a highland event and 2 or 3 USAWA events this year but most of that is still up in the air. After this Cycle I’m going to change up my routine a little, I have a pretty good idea of what I’m going to do but I’m still working out the details. I did add a pair of Olympic shoes to my toy box, hopefully the will help me with my squats and overhead work.
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Post by dbunch on Jun 26, 2012 7:17:51 GMT -5
Tuesday, June 26, 2012 5/3/1 Cycle 12, Week 2
Deadlifts 1x5@200 1x5@245 1x5@295 1x5@320 1x5@370 1x5@420
Bent rows 4x5@225
DB Shrugs 4x10@100
Notes Upper back was stiff today but I managed to make it through the workout. Again I’m not pushing it very hard right now.
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Post by dbunch on Jun 28, 2012 8:36:44 GMT -5
Thursday, June 28, 2012 5/3/1 Cycle 12, Week 2 – Bench
Bench RW – Warm up 2x5@135 1x5@185 1x5@220 1x5@240 5x10@150
Cable rope Overhead Triceps 4x10@120
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