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Post by dbunch on Jan 27, 2013 14:03:30 GMT -5
Sunday, January 27, 2012
Bench 1x20@bar 1x10@95 1x5@135 1x5@185 1x3@225 1x3@245 1x1@265 1x1@285 3x3@225
Axle Strict press 2x5@140 (I think it was at least)
Yoke 1x60’@250 1x60’@340 1x60’@450 2x60’@550
Farmers 2x120’@135pre hand – with a turn.
Notes: OK my bench is just crap. LoL, everything else is booming though so I’m not going to worry about it. Just keep training and see what happens.
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Post by dbunch on Jan 29, 2013 8:02:12 GMT -5
Monday, January 29, 2013 5/3/1 cycle 7 week 1
Squats
1x20@bar 1x10@145 1x10@195 1x5@235 1x5@285 1x3@325 1x3@375 1x3@415
Hypers 5x10
Notes: Great morning of training. Sometimes it pays to take a little time off and let the body recover. I was kind of worried that my weight lost would stall but I was down 2+ pounds from last week. I was also invited to train squat with some of the guys from big iron on Saturdays. I may have to look reworking my schedule somehow to fit that in. I bet I could learn a lot from that group.
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Post by dbunch on Jan 31, 2013 8:55:56 GMT -5
Thursday, January 31, 2013 5/3/1 cycle 7 week 1 Pressing
Thick bar strict press 2x10@110 1x3@160 1x3@180 1x1@200 3x10@110 1x7@110
EZ curls – thick bar 1x10@bar 1x1@70
BD Curls 1x8@50 1x10@40
Notes: I was really nowhere near my 5/3/1 numbers today I was going free form. I just wanted to play with some of the thick bars that they had at the gym. I tried there easy curl bar but it was balanced funny. The center of gravity was not where the hand hold was so it put a lot of stress on the wrist. Hence only 1x1 on the 70 lbs. Other than that it was a good morning.
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Post by dbunch on Feb 1, 2013 6:11:40 GMT -5
I didn’t make it to the gym this morning; I must have slept wrong and woke up with a horrible stiff sore back. I’ve been putting it off for a while now but I think it’s time to schedule another appointment with the chiropractor
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Post by buckeye2010 on Feb 1, 2013 15:22:54 GMT -5
I have not been in the gym lately or posting and am just trying to catch up. I was really excited about your deadlift even withyour disclaimer
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Post by dbunch on Feb 1, 2013 15:53:40 GMT -5
Thanks Buckeye - my goal is to hit 700+ this year on the 18" DL.
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Post by dbunch on Feb 1, 2013 15:54:50 GMT -5
Back is feeling much beter this afternoon. I believe that I'm going to pacl up and head to the gym after work - I feel a PR coming on
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Post by dbunch on Feb 2, 2013 6:17:26 GMT -5
Friday, February 1, 2013 5/3/1 cycle 7, week 1
Deadlifts 1x5@225 1x5@275 1x5@330 1x3@380 1x3@430 1x3@495 1x1@560 – I made it to the top of my shins. It came off the floor easy and I think in a meet situation I would have been able to drive it the rest of the way, I really didn’t fight it that hard.
Top end deadlifts 2x16@225
Single arm DB rows 3x8@100
Notes: The top end deadlift rows are from just below the knee to the top of the lift. Great for the hams and lower back, the make you want to cry. I’m going to get 575 this year if it kill me
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Post by dbunch on Feb 3, 2013 13:52:30 GMT -5
Sunday, February 3, 2013 Pressing Strict press – thick bar Worked up a 190 for a single went for a 200 but couldn’t lock it out The jumped into some grip training Pinch grip worked up to 127, 2”vbar 157 – need to work the grip more.
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Post by dbunch on Feb 3, 2013 19:29:52 GMT -5
I’m going to do the USAWA Grip Championship in Kansas Saturday. The three lifts are:
Pinch Grip (Two Hands) Vertical Bar Deadlift – 1 Bar, 2”, One Hand Deadlift – Fulton Bar, Ciavattone Grip
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Post by dbunch on Feb 4, 2013 8:31:13 GMT -5
Monday, February 4, 2013 5/3/1 cycle 7 week 2 Deadlift Deadlift Fulton bar, Ciavattone Grip 1x5@110 1x5@200 1x3@290 1x0@380 – Failed 1x0@340 – Failed 1x0@240 – Failed 2x1@330 – The second one was a whole lot better that the first
Standard Deadlift 1x5@355 1x5@410 1x1@465
5x10 Ham rises
Notes: I changed my schedule up again moving my pressing back to Sunday. Because of the change it has only been 3 days since my last deadlift workout which I think explains the 465. I’m not going to worry about it much. I’m just going to let it ride and see what happens.
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Post by crazy on Feb 6, 2013 10:05:35 GMT -5
sent you a message.
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Post by buckeye2010 on Feb 7, 2013 21:57:08 GMT -5
dbunch, do you actually work on your grips for competition ? Seems like those lifts would be tough to do.
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Post by dbunch on Feb 10, 2013 9:49:51 GMT -5
Buckeye, LoL yes I actually train my grip not just as an accessory to powerlifting but as an actual competitive lift and they are very challenging. I love powerlifting but to be completely honest I get bored with just the three lifts.
Here are the results I finished 12th out of 16 (by formula)
Pinch grip, 2 hands 195lbs, 6th place in the event
Vertical, 2 inch bar – left hand 180lbs, 5th place in the event
Deadlift, Fulton bar Claventte grip (2 inch bar, double overhand no hook grip allowed) 330lbs, 2nd place in the event
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Post by dbunch on Feb 10, 2013 13:49:49 GMT -5
Sunday February 10, 2013
Pressing Strict Press Fulton bar from rack 1x20@bar (20lbs) 1x10@50 1x10@70 1x10@110 1x10@130 1x5@140 1x3@170 1x2@180 1x0@190 1x1@190 – pushish strict press 3x10@110
Farmers 120 for 100’w/turn 190 for 100’w/turn 190 for 60’ not turn
Notes: Good day of training. I was really happy with my strict pressing and the farmer felt strong
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Post by dbunch on Feb 12, 2013 8:18:46 GMT -5
Tuesday, February 12, 2013 5/3/1 cycle 7 week 3
Deadlift
Double overhand 1x5@225 1x5@275 1x5@320
Conventional grip 1x5@410 1x3@465 1x1@520 1x0@520 5x3@315
Notes: my goal today was to do 3 singles @ 520 but that was not to be so I settled for 5 sets of 3@315. Still not bad.
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Post by buckeye2010 on Feb 13, 2013 22:17:38 GMT -5
So i guess you train by tearing phone books in half to build that grip up.LOL
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Post by dbunch on Feb 14, 2013 9:16:34 GMT -5
LOMA – I wish! Although it is my understanding that it has a lot more to do with leverage than to does with actual strength. I would like to learn how to someday and I would like to do the bed of nails also.
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Post by dbunch on Feb 14, 2013 9:16:59 GMT -5
Thursday, February 14, 2013 5/3/1 cycle 7 week 3
Bench 1x50@bar 1x20@95 1x10@135 1x5@185 1x5@200 1x3@230 10x1@255 1x20@135 Wide grip 1x20@135 close grip 1x20@135 Wide grip 1x12@135 close grip
Notes: I going to get through this Cycle of 531 and then I’m going to focus a little more on some volume and skill work for a while.
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Post by dbunch on Feb 15, 2013 8:28:12 GMT -5
Friday, February 15, 2013 5/3/1 Cycle 7 week 3
Squats 1x10@145 1x10@195 1x5@235 1x5@285 1x1@345 3x5@235
Ham rises 3x10 w/Bands
Notes: Not a great day. 345 was my first lift of 5/3/1 and it felt heavy and awkward. I did the one and thought about resetting and trying again but then I thought better of it. I just dropped the weight to 235 and did some reps. Live to fight another day I always say. As I stated yesterday I think for the next few months I’m going to go back to the basics. Do some skill work and reps at lighter weight. I’ve been hitting my body pretty hard lately and I think it can use the break. I was talking to the owner of the gym and he is thinking about putting together event training day (Farmers, Yoke, prowler log, etc…) Yaaaa!
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Post by dbunch on Feb 16, 2013 7:17:36 GMT -5
I want to make this year an epic one so I’ve decided to compete in as many strength events as I can. My base line goal is at least one a month but that is by no means my limit.
Here is what I have so far… January: USAWA - Old Time Strong Man Powerlifting meet (OTSM) – Done February: USAWA – Grip Challenge –Done March: 100% Raw – Deadlift only – Entered March USAWA - Postal April 6: AAU – Full meet powerlifting – Entered April 27: USAWA – OTSM May: Open June: 100% Raw American Challenge – Pending June: USAWA Postal July: AAU – Cornhusker State Games Aug: Open Sept: McPherson KS – Highland Games Sept: USAWA - Postal OCT: Open November: Omaha Open Full meet December: USAWA Postal
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Post by crazy on Feb 16, 2013 9:36:25 GMT -5
HOLY COW!!!!
Great Strength Batman!
I would be in hospital
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Post by dbunch on Feb 17, 2013 13:42:35 GMT -5
LoL – I may end up there but what the Hades
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Post by dbunch on Feb 17, 2013 13:43:01 GMT -5
Pressing Strict press from rack W/ Axle 1x20@ Axle 2x10@50 2x10@70 8x10@110
Band triceps extensions 5x20
Farmers 110 – 160’ w/one turn
Notes: felt like I did a whole lot more before I wrote it down.
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Post by dbunch on Feb 20, 2013 7:54:07 GMT -5
Wednesday, February 20, 2013 Deload
Partial DLs top half 5x20@135
Bent rows 4x25@65
Good mornings 5x20@45
Notes: I was out sick Monday and Tuesday, I train today and tomorrow Friday most likely I’ll be digging out of the snow. Hopefully I’ll be able to get in a session Sunday
Doesn’t look like much but it was actually a good training session got the heart rate up and kept a good pace going. I’m going to try a similar upper body routine tomorrow.
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