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Post by skabow22 on Aug 27, 2012 10:23:46 GMT -5
Nice squatting. If you don't mind me asking, why do you do sets across on 5/3/1 instead of repping out on the last set?
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Post by dbunch on Aug 27, 2012 11:50:32 GMT -5
I just finished 12 cycles of 5/3/1 and I had some really great success with it. I want to do it again but I also wanted to add some volume to my program. One of the guys I train with on Sunday suggested that I do 3 set of my top set instead of just repping out. So far I’m pretty happy with the routine but it’s way too early to say how affective it is. I do think I’m going to make one little change though this cycle. When I get to the one week I think I will just rep out on the last set instead of doing just 3 singles.
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Post by dbunch on Aug 29, 2012 13:18:02 GMT -5
Heavy frame Carries Sunday no problem, heavy squats Monday, no problems, bowling Tuesday night and today I’m just sore and stiff as can be! LoL bowling must be the real sport!
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Post by dbunch on Aug 30, 2012 7:12:25 GMT -5
Thursday, August 30, 2012 5/3/1 cycle 2 week 1, Shoulders
Strict press 1x5@70 1x5@85 1x5@105 1x3@120 1x3@140 3x3@155
DB Strict press 2x10@55s 1x8@55s + 1x1@55s push press
Overhead triceps curls 3x12@110
DB Curls 3x10@40s
Cyr Press 3x1@80, each hand.
Notes: good day I wasn’t spent but I knew I’ve been to the gym. Deads tomorrow then a nice 3 day weekend.
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Post by dbunch on Aug 31, 2012 7:24:54 GMT -5
Friday, August 31, 2012 5/3/1 cycle 2, week 1 Deadlift
Deadlifts double overhand 1x5@200 1x5@250 1x5@300 Deadlift conventional 1x3@350 1x3@400 3x3@450
Bent rows 3x10@205
Notes: I had planned to do a little more but I ripped a callous off on my second to last set of deads and I just hurt too much after the bent rows to continue.
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Post by dbunch on Sept 1, 2012 16:34:17 GMT -5
Went throwing today, we did the Braimer, Open stone heavy and light weight for distance, and the Light hammer I didn’t do anything to write home about but it was nice to get some tosses in.
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Post by dbunch on Sept 2, 2012 13:56:29 GMT -5
5/3/1 Cycle 2, week 2 Bench
RC warm-ups
Bench 3x5@135 1x5@155 1x5@185 3x5@205
Wide grip 3x20@115 1x10@115
Notes: The group I normally train with on Sundays isn’t training till this afternoon so trained ant my normal gym today. That being the case I took my daughter with me (They have a great daycare). After my mediocre training session I grabbed the little one and we spent the afternoon in the pool.
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Post by dbunch on Sept 4, 2012 5:57:27 GMT -5
Sunday, September 3, 2012 5/3/1 Cycle 2 Week 2 – Squats
Squats 1x5@165 1x5@200 1x5@245 1x5@285 1x5@335 2x5@365
Stiff leg Dumbbell Deadlifts 3x8@100s
Seated rows 3x12@170
Notes: I only did 2 sets at 365 instead of the 3 I intended. When I got under the bar for the last set it just didn’t feel right so I re-racked it and called it good. Still, over all it was a pretty good day.
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Post by dbunch on Sept 6, 2012 7:03:46 GMT -5
Thursday, September 06, 2012 5/3/1 Cycle 2, week 1 – Pressing
Strict press 1x5@70 1x5@85 1x5@105 1x5@115 1x5@130 3x5@145
Overhead triceps extensions 3x15@110
Face Pulls 2x20@110
Standing EX Curls 3x10@65
Cyr Press 2x2@85 each hand.
Notes: I was out sick yesterday and while I feel a lot better today I don’t think I was back to 100%. It was a rough day in the gym. Still all in all it wasn’t a bad day.
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Post by dbunch on Sept 7, 2012 7:11:05 GMT -5
Friday, September 07, 2012 5/3/1 Cycle 2, week 2 Deadlifts
Deadlifts – double overhand 1x5@200 1x5@250 1x5@300 Conventional 1x5@350 1x5@375 3x5@425
Bent rows 3x10@205
Notes: Just an observation, the 5 week use to be my easy week but under my new format it’s a real bear.
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Post by dbunch on Sept 9, 2012 9:07:54 GMT -5
I did event training yesterday, specifically the baemar, open stone, light weight hammer, and the sheaf toss. I didn’t do anything spectacular but I did have my first try at the sheaf toss. I did much better than I thought I would. That leaves only the caber that I haven’t yet done. I’m guessing that my first time will be at the Highland games at McPherson in 2 weeks.
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Post by dbunch on Sept 9, 2012 13:04:09 GMT -5
Sunday, September 9, 2012 5/3/1 Cycle 2, Week 3 – Bench
Bench 2x10@95 1x5@190 (Should have been 180) 1x3@200 1x8@225 (Nice)
Wide Grip Bench 4x20@120
Double overhand deadlift w/Axle Not sure what all the weights were but I made 325 and failed at 365
Yoke 2 runs x 60ft@250 (Just the yoke) 3 runs X 60ft@450 1 run x 80 ft@450 1 run x10ish feet@650. I started to black out on that one 3 sled runs 60ft w/300lbs
Notes: I’m pretty happy with my 8 @ 225 on the bench, it calculates out to something like 277 so I’m back on the road to 300, hopefully by the meet in November. Other than that it was just a good day, I really do love event training. No I need a shower and some food.
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Post by crazy on Sept 9, 2012 23:55:53 GMT -5
Meet in November?
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Post by dbunch on Sept 10, 2012 7:17:15 GMT -5
AV Sorensen center’s non-sanctioned meet – I can send you the info when I get it if you like.
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Post by dbunch on Sept 11, 2012 7:10:51 GMT -5
Tuesday, September 11, 2012 5/3/1 Cycle 2, week 3 Squats
Squats 1x5@165 1x5@205 1x5@245 1x5@305 1x3@345 1x5@385 (436)
Good Mornings 4x8@225
Notes: Really good day on the squats today. My 5@385 was really easy and I bet I could have done one or two more if I wanted to push it. I think that 440 to 460 is very possible by November. I decided to take m deload week next week seriously. I’m going to focus on my conditioning which I have been neglecting greatly lately.
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Post by dbunch on Sept 11, 2012 11:36:18 GMT -5
I forgot to add I got what I’m taking as a complement today in the gym. One of the guys that I chat occasionally with in the morning came up to me and said “your one of the craziest old dudes I ever seen, 225lb Good mornings is nuts” It made me feel pretty good.
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Post by dbunch on Sept 13, 2012 7:21:45 GMT -5
1x3@165
DB press 3x10@50s
Overhead Triceps extensions 3x12@120
EZ Curls 3x20@55 Static DB Holds 3x30seconds @ 110 per hand
Notes: One more day to de-load week, then off to Kansas on the 23rd to compete in the Highland Games
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Post by dbunch on Sept 14, 2012 9:31:22 GMT -5
Friday, September 14, 2012 5/3/1 Cycle 2, Week 3 – Deadlift
Deadlift-Double Overhand 1x5@200 1x5@250 1x5@300 Deadlift Conventional 1x5@375 1x3@425 1x5@475 (538)
Bent rows 3x8@225
Notes: I started off slow to this morning and I wasn’t sure I was going to hit my numbers but I quickly found my grove ending with a nice 475x5. Of course I was shooting for 6 but I’m supper happy with 5. It is a Gym PR and It gave me a worm fuzzy about November. I’m sure I’ll hit 550+ by then. And, If I can Manage that 600 is on the horizon.
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Post by dbunch on Sept 16, 2012 7:23:24 GMT -5
I threw yesterday. Nothing much to speak of, most of my throws fell well short of my best throws. That being said I did spend the morning before throwing helping a friend mix and pour concrete so I was pre spent.
I threw the bramier and open stone, the light weight for distance and the light hammer.
Next weekend I’m heading down to McPherson KS to compete in the Highland games.
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Post by dbunch on Sept 22, 2012 5:56:21 GMT -5
I’m getting ready to head down to McPherson, KS for the Scottish festival and to compete in the Highland games. I took the week off of training. It wasn’t intentional, just the way things worked out but I’ll be back in the gym Monday to start cycle 3. I should be able to get 2 cycles of 5/3/1 in my next meet on Nov 17.
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Post by buckeye2010 on Sept 23, 2012 9:14:25 GMT -5
Good luck at the Scottish festival.
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Post by dbunch on Sept 24, 2012 11:59:46 GMT -5
Thanks Buckeye – Had a great time and I walked away in the end – so it was a good day
Monday September 24, 2012 5/3/1 Cycle 3, week 1, Bench
RC warm Up
Bench 2x5@135 1x3@175 1x3@200 3x3@225
Wide grip bench 1x20@135 3x10@135
Notes: I was feeling really beat up today so I kept it light. I actually felt better after lifting it helped loosen up a few things.
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Post by dbunch on Sept 25, 2012 7:14:16 GMT -5
Tuesday, September 25, 2012 5/3/1 cycle 2, week 1, Squat
Squat 1x5@170 1x5@210 1x5@250 1x3@295 1x3@335 2x3@375 1x1.5@375
Stiff Leg DB Deadlift 2x10@80
Notes: still recovering from the weekend. I could have pushed it a little more but no point trying to kill myself – really the goal in all this is to live to lift tomorrow. I just want to get through this week and I’ll start hitting it really hard again next week.
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Post by dbunch on Sept 27, 2012 7:09:53 GMT -5
Thursday, September 27, 2012 5/3/1 Cycle 3, week 1 – Strict press
Strict press 1x5@70 1x5@90 1x5@105 1x3@125 1x3@140 1x3@160 1x1@160
DB Press 3x10@45
Lateral Raises 2x12@20s 2x8@35s
BD Curls 3x10@40s
Overhead triceps extensions 3x12@120
Triceps pushdowns 3x20@80
Notes: Not a bad day overall. My traps and arms are still recovering from the weekend so I did do as well as I hoped to. My next meet is November 17. I don’t think I have anything after that although I may actually compete in a USAWA meet or two before the year is out.
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Post by dbunch on Sept 28, 2012 7:39:55 GMT -5
Friday, September 28, 2012 5/3/1 Cycle 3 Week 1, Deadlift
Deadlifts 1x5@205 1x5@255 1x5@305 1x3@355 1x3@405 1x3@455 1x1@500 1x1@540
Notes: I had a bad day at work yesterday and I need a bright spot to get me back to my happy place. Nothing does a better job of that than lifting something heavy. I decided to go for a max instead of doing my normal routine. So after my 3rd set, I jumped to 500. It came up quick and easy and on a whim I decided to load the bar to 540. It came up fairly smooth, so I have a new PR and I’m feeling really good about 550 in November.
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