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Post by dbunch on Sept 30, 2012 18:29:59 GMT -5
Sunday, September 30, 2012 5/3/1 Cycle 3, Week 2 Bench
RC Warm-up
Bench 3x5@135 1x5@160 1x5@185 2x5@210 1x10@210
Wide Grip 1x10@145 2x10@155
Hand over Hand Truck Pull 2 pulls @ 80Ft
12” Deadlifts - Ciavattone Grip Worked up to 315 no belt 415 – with belt 485 – Belt and wraps 535 – Belt and wraps
Notes: The strongman training really is a lot of fun and if you ever get the chance you should give it a try.
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Post by dbunch on Oct 1, 2012 7:07:58 GMT -5
Monday, October 01, 2012 5/3/1 Cycle 3, Week 2 – Squats
Squats 1x5@170 1x5@210 1x5@250 1x5@270 1x5@315 1x5@355
Notes: I let it got at that today, I was a little spent from yesterday’s strongman training – Still it felt good. On a side note I’ve let my nutrition slack I got on the scale this morning and I’m back up to 338. I’m going to start focusing here again. Looking back I can see that my fall started when I quit running. I can say what work for everyone else but time on the treadmill works for me so that is going to become a big part of my training again
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Post by zimbo415 on Oct 2, 2012 20:45:01 GMT -5
Congratulations on the Dead lift PR. I know how the nutrition slack goes I am 280 and my wt. class is the 275s
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Post by dbunch on Oct 3, 2012 7:53:20 GMT -5
Thanks Zimbo – I really want to see 600+ (in a meet) someday. I fought with my weight all my adult life I hope that at some point I can compete in the 275 or even 242 (Maybe) someday
Tuesday, October 3, 2012 5/3/1 cycle 3, week 2 – Press
Strict press 1x5@65 1x5@85 1x5@115 1x5@130 2x5@150 1x7@150 (180)
Dumbbell Strict press 3x10@50s
Overhead – triceps extensions – ropes 1x12@120 1x11@120 1x8@120
I played with the strict press heals together I worked up to 135 which was easy enough but I ran out of time so I stopped there.
Notes: I did well on my nutrition yesterday (lol – mostly) hopefully we can be back around 300 for the first of the year
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Post by dbunch on Oct 4, 2012 7:11:38 GMT -5
Thursday, October 04, 2012 5/3/1 cycle 3, week 2 – Deadlift
Deadlift Double overhand 1x5@205 1x5@255 1x5@305 Traditional 1x5@330 1x5@380 1x7@430 (515)
Bent rows 1x10@205
Notes: I just wasn’t mentally there today and it took everything I had just to do the minimum. I figured it would just be better to let it go today instead of pushing it and hurting myself.
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Post by dbunch on Oct 5, 2012 4:56:26 GMT -5
I was going through the records for 100% Raw Powerlifting Federation last night and it turns out that hold the World Powerlifting (Not Single lift) Squat record with a lift of 435.4 pounds in the SHW, 45-39 class. Now the national record, held by Lee Jackson is 500.9 so I have a little over a year and a half to at least match that to give it a little more meaning.
Motivation, got to love it.
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Post by dbunch on Oct 7, 2012 12:40:31 GMT -5
Sunday, October 7, 2012 5/3/1 Cycle 3 Week 3 – Bench
RC Warm up
Bench 3x5@135 1x5@185 1x5@210 1x6@235
Wide Grip 6x12@150
Dumbbell Bent rows 5x12@70s
Notes: Not a bad day
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Post by dbunch on Oct 8, 2012 7:11:34 GMT -5
Monday, October 08, 2012 5/3/1 Cycle 3 Week 3 Squats
Squats 1x5@170 1x5@210 1x5@305 1x5@315 1x3@355 1x5@395 (434)
Notes: I got into the gym late so I did my squats and called it good.
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Post by buckeye2010 on Oct 8, 2012 20:15:26 GMT -5
Keep up the good work on the squats. I envy people that can squat. Even when I was able to squat years ago I benched almost as much as I could squat. 350 bench compared to 385 squat
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Post by dbunch on Oct 9, 2012 15:33:30 GMT -5
Thanks Buckeye. I’m really hoping to hit a 500+ squat in 2013.
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Post by dbunch on Oct 11, 2012 12:35:17 GMT -5
Thursday, October 11, 2012 5/3/1 Cycle 3, week 3 – Pressing
Strict press 1x5@70 1x5@90 1x5@105 1x5@135 1x3@150 1x4@170 6x1@170
Push press 1x1@205
Lateral raises 3x20@20
Cyr Press 1x1@75 (Each hand)
Notes: I’ve been playing around with volume lately and trying different variations on the 5/3/1 plan. Today I did 10 at my Max weight. I was able to do 4 on my max attempt so I followed it with 6 singles for a total of 10. We’ll see how well it works tomorrow with the deadlift.
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Post by dbunch on Oct 13, 2012 13:05:13 GMT -5
Saturday, October 13, 2012 5/3/1 Cycle 3 – week three – Deadlifts
Deadlifts Double overhand 1x5@185 1x5@265 1x5@315 Conventional 1x5@365 1x3@430 1x5@480 1x1@480 (540)
Bent rows 3x8@225
DB Shrugs 3x10@110s Notes: Nice day at the gym today. I pulled 480 for 5 on the deadlift. Not bad someone who has been up the last two nights coughing because of sinuses. . You’ll notice I only did one single after my max set. I did attempt another but my body came back with a big NO on that.
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Post by dbunch on Oct 14, 2012 12:34:31 GMT -5
RC Warm-up
Bench 1x5@135 1x5@185 1x3@ 205 1x3@225 15x1@250
Car deadlift with straps 6 reps
Notes: I guess this wasn’t a true deload day but it felt good. My actual intent was to do 10 singles at 250. I figured I would be beat by the time I got to number 10 but I wasn’t and everyone else was still working on the axle clean and press so I decided to keep going instead just standing around. I know I hit 15 set but it may have been as many as 17 or 18 – I really stopped counting after 10. The nice thing is that I was just starting to get fatigued when I quit – I bet I could have done 5or 6 more
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Post by Rosario-546 on Oct 16, 2012 5:24:22 GMT -5
Nice work, Im thinking of switching to single for bench.
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Post by dbunch on Oct 17, 2012 5:35:15 GMT -5
Rosario - I liked it a lot and I think I’ll be incorporating it into my pressing a lot more.
I haven’t been in the gym this week, I have been fighting a sinus infection or something like it all week. Fortunately this is a delaod week for me anyway. As long as I can beat it by Sunday I’ll be OK.
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Post by dbunch on Oct 21, 2012 12:20:31 GMT -5
Sunday, October 21, 2012 5/3/1 Cycle 4, Week 1 – bench
RC Warm-up
Bench 3x5@135 1x3@175 1x3@200 2x3@225 1x10@225 (300)
Wide Grip Bench 3x10@175
Bent Dumbbell Rows 4x10@70s
Farmer Holds 1@210 1@300
Notes: I was pretty much shot after that. Still, I was really happy with my training, it’s the first time my bench has calculated out to 300 in a long time. And, based on my other lift lifts I know I’m getting stronger.
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Post by Deleted on Oct 21, 2012 17:33:05 GMT -5
whats a 5/3/1 cycle?
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Post by dbunch on Oct 22, 2012 7:24:36 GMT -5
The 5/3/1 program is broken into 4 week periods or cycles. Week one is 3@70%, 80%, and 90% of your max, Week two is 5@65%, 75%, and 85% of you max, Week three is 5@75%, 3@85%, and 1@95% of you Max. Week 4 is deload.
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Post by dbunch on Oct 22, 2012 7:25:02 GMT -5
Monday, October 22, 2012 5/3/1 cycle 4, week 1 Deadlifts
Deadlift Double overhand 5x210 5x260 3x310 Conventional 3x365 3x415 1x365
Notes: Today was not a good day. I woke not feeling well going back and forth on I should go to the gym on not. I finally decided to go in which normally work out, not today. Today I think I may have been better served staying home. Everything felt heavy and I was sweating much more that I should have.
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Post by dbunch on Oct 25, 2012 7:15:25 GMT -5
Thursday, October 25, 2012 5/3/1 cycle 4, week 1 Pressing
Strict press 1x5@70 1x5@85 1x5@110 1x3@130 1x3@145 3x5@165
DB strict press 3x10@50s
Standing EZ Curl 2x15@65 1x10@65
Notes: I’m still not at 100% but the last time I had a cough like this it lasted for 6 weeks. I’m going to work through it as much as I can. I have to admit that it did drain me more than it should have but I still got some good lifting in.
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Post by dbunch on Oct 27, 2012 13:19:26 GMT -5
Saturday, October 27, 2012 5/3/1 Cycle 4, Week 1 – Squats
Squats 1x5@170 1x5@200 1x5@245 1X3@300 1X3@340 1x3@385
Good Mornings 1x5@285
Notes: Still have the sinus problem going on so every rep felt like my head was going to explode. I can only imagine what my blood pressure was doing. Other than that I feel good that I was at least able to get in and do something
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Post by Deleted on Oct 28, 2012 10:51:52 GMT -5
i always thought the good morning exercise was a stretch. why go so heavy?
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Post by dbunch on Oct 28, 2012 13:07:02 GMT -5
Two reasons, they’re a great way to build up the lower back, glutes, and hams it’s a great accessory for the squats. I also lift in the USAWA and one of their recognized lifts is the good morning.
Normally I do 3 sets of 8 at that weight but my sinuses were blocked and it felt like my head was going to explode so I had to quit.
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Post by dbunch on Nov 3, 2012 4:12:22 GMT -5
I think I may finally be over this cough, sinus thing. It’s been over 3 weeks since I’ve had a good solid workout. I’m hoping that will change this week as I have a meet coming up in 2 weeks. I’m just going to write off week 2 of thiscycle and move to week 3. So I should be back in the gym tomorrow. Heres hoping.
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Post by dbunch on Nov 4, 2012 15:12:20 GMT -5
Bench 3x5@135 1x5@190 1x3@215 1x7@240
Wide grip 1x10@185 4x10@165
Bent DB Rows 4x10@70s
Notes: felt good, not great but good. Hopefully tomorrow will be the same.
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