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Post by osu122975 on Nov 29, 2012 8:58:11 GMT -5
Hi. I started Faleev's 5x5 and found that the volume at the worksets was just too much. I'm switching back to 531 since I had a lot of success with it in the past. My schedule has picked up a bit so I just need to get in w/o having to think about the weight - just get in and do the work. 531 has helped me immensly in that.
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Post by osu122975 on Nov 29, 2012 8:59:57 GMT -5
11-26-12 Box squat 3x5 day
warm up 45x10 135x2x5 worksets 215x5 255x5 285x10
Just waiting out the knee pain now by doing box squats. Mondays are usually busy for me so not a lot of time for anything extra.
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Post by osu122975 on Nov 29, 2012 9:01:20 GMT -5
11-27-12 Bench 3x5 day
warm up 45x25 135x2x10 worksets 165x5 195x5 225x13
BBB bench 185x5x10
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Post by Ryan on Nov 29, 2012 11:58:31 GMT -5
what's your bw or what weight class do you compete in, if you don't mind me asking?
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Post by osu122975 on Nov 29, 2012 13:13:28 GMT -5
242 class
Squat 405 Bench 315 DL 435
I jumped around a lot on "programs" to see what works. Been lifting for 2 years. I've come to the conclusion that 531 works best for me and then about 3-4 weeks out from the meet I practice singles at 90%+ every workout, which seems to stimulate my max strength prior to a meet the best.
I have a meet planned for April and I may try and incoporate Wendler's "pre-meet" and "meet" training protocols to see if there's any improvement from what I normally would do.
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Post by Ryan on Nov 29, 2012 16:00:36 GMT -5
I'm looking at April for my next meet too. just came out of a meet earlier this month and that was on the heels of one I had done just about 2.5 months prior to that, so it's time for a break from meet prep.
My plan is to do this 5/3/1 thing through two 4wk cycles and then get back on my pre-season/meet prep training track by mid-Jan.
We'll see how it all goes.
Good luck in your training.
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Post by osu122975 on Nov 29, 2012 18:31:22 GMT -5
I'm looking at April for my next meet too. just came out of a meet earlier this month and that was on the heels of one I had done just about 2.5 months prior to that, so it's time for a break from meet prep. My plan is to do this 5/3/1 thing through two 4wk cycles and then get back on my pre-season/meet prep training track by mid-Jan. We'll see how it all goes. Good luck in your training. Thanks - same to you....
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Post by osu122975 on Nov 29, 2012 18:33:13 GMT -5
11-29-12 Deadlift day 3x5
warmup 45x10 135x2x5 worksets 215x5 255x5 285x9
back raises 3x10 leg raises 3x10
Finding my cardio sucks from not doing enough work the past couple months. Finding I still have body strength for more reps but not the lungs for it. That'll change w/ this program.
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Post by osu122975 on Nov 30, 2012 19:36:15 GMT -5
11-30-12 Slingshot bench day 3x5 warmup 45x25 135x3x10 worksets 185x5 215x5 add slingshot 255x13
2-board 185x5x10 db row 105x2x8 banded face pulls 2x40
I substitute press with slingshot bench since it helps my bench more. I only use the press for assistance.
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Post by osu122975 on Dec 3, 2012 21:47:42 GMT -5
12-3-12 box squat 3x3
warmup 45x10 135x2x5 225x5 worksets 235x3 265x3 305x15
back raises 4x10 band good mornings 3x10
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Post by osu122975 on Dec 4, 2012 19:58:39 GMT -5
12-4-12 bench 3x3
warmup 45x25 135x3x10 worksets 175x3 205x3 235x12
bench 155x5x10 shoulder/arm complex - bands (lateral raise/front raise/pull apart/pushdowns) 2x10
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Post by Deleted on Dec 4, 2012 23:53:14 GMT -5
235x12, good endurance and strength right there
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Post by osu122975 on Dec 5, 2012 9:39:28 GMT -5
Local newspaper did an article on my training partner and me today. Nice little write up. Even made the main front page. He broke 4 world records at World's in Vegas this year. We train out of my garage turned gym.
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Post by rickhussey on Dec 5, 2012 11:46:58 GMT -5
do you have a link?
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Post by osu122975 on Dec 5, 2012 12:19:54 GMT -5
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Post by rickhussey on Dec 5, 2012 13:10:13 GMT -5
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Post by Ryan on Dec 5, 2012 13:50:22 GMT -5
Sandusky OH, the roller coaster capital of the world.
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Post by osu122975 on Dec 5, 2012 14:52:50 GMT -5
Sandusky OH, the roller coaster capital of the world. Yes Sir! I actually helped a company that built and installed the line corral's at the Top Thrill Dragster. Plus I worked at Cedar Point for 3 years as a teen. Sandusky is known for the first man to ever squat 1000lbs - Dave Waddington - which Nate used to train with him and other guys like Steve and Todd Wilson, John Needham - all at the old Sandusky YMCA. My other buddy lives about 20 min. away in Port Clinton - Tyler Butcher 24 yrs old just squatted 903 walk out, 640 bench 711 deadlift last year single ply. He played bass in my band a while back. His coach Marty Ross is 50yrs old w/ a 800+ squat 500+ bench and 700+ deadlift. I'm surrounded by legends!
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Post by Ryan on Dec 5, 2012 15:02:47 GMT -5
Sandusky OH, the roller coaster capital of the world. Yes Sir! I actually helped a company that built and installed the line corral's at the Top Thrill Dragster. Plus I worked at Cedar Point for 3 years as a teen. Sandusky is known for the first man to ever squat 1000lbs - Dave Waddington - which Nate used to train with him and other guys like Steve and Todd Wilson, John Needham - all at the old Sandusky YMCA. My other buddy lives about 20 min. away in Port Clinton - Tyler Butcher 24 yrs old just squatted 903 walk out, 640 bench 711 deadlift last year single ply. He played bass in my band a while back. His coach Marty Ross is 50yrs old w/ a 800+ squat 500+ bench and 700+ deadlift. I'm surrounded by legends! Wait.... I thought Lee Moran was the 1st guy to SQ 1k? Anyway, Waddington was a world-class strongman back in the day too. Let's not forget (just to add some humor) that Sandusky was also the "home town" of the legendary "Callahan Breakpads" of Tommy Boy fame!! ;D
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Post by osu122975 on Dec 5, 2012 17:28:08 GMT -5
Yes Sir! I actually helped a company that built and installed the line corral's at the Top Thrill Dragster. Plus I worked at Cedar Point for 3 years as a teen. Sandusky is known for the first man to ever squat 1000lbs - Dave Waddington - which Nate used to train with him and other guys like Steve and Todd Wilson, John Needham - all at the old Sandusky YMCA. My other buddy lives about 20 min. away in Port Clinton - Tyler Butcher 24 yrs old just squatted 903 walk out, 640 bench 711 deadlift last year single ply. He played bass in my band a while back. His coach Marty Ross is 50yrs old w/ a 800+ squat 500+ bench and 700+ deadlift. I'm surrounded by legends! Wait.... I thought Lee Moran was the 1st guy to SQ 1k? Anyway, Waddington was a world-class strongman back in the day too. Let's not forget (just to add some humor) that Sandusky was also the "home town" of the legendary "Callahan Breakpads" of Tommy Boy fame!! ;D Wads was the first ever in a meet (non-sanctioned) - but the first 1000lb by Moran was in a sanctioned meet. Fat guy in a little coat!!!!
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Post by Ryan on Dec 5, 2012 18:15:13 GMT -5
Great stuff!
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Post by osu122975 on Dec 6, 2012 20:15:28 GMT -5
12-6-12 Deadlift 3x3
warmup 135x2x5 225x5 worksets 235x3 265x3 305x8
back raises 5x10
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Post by osu122975 on Dec 7, 2012 17:55:05 GMT -5
12-7-12 Slingshot bench 3x3
warmup 45x25 135x2x10 185x5 worksets 205x3 235x3 add slingshot 265x12
superset mini band face pulls and pull aparts 2x20 each
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Post by osu122975 on Dec 9, 2012 14:04:02 GMT -5
12-9-12 Box squats 531
warmup 45x15 135x10 225x8 275x5 workset 325x10 accessory - back raises 5x10
Got tired of figuring percentages and using nickels or 2.5's for the first two "worksets" when they're basically a warmup. The last one is the one that really counts.
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Post by osu122975 on Dec 11, 2012 18:12:47 GMT -5
12-11-12 Bench 531
warmup 45x25 135x15 185x10 225x5 workset 255x8 accessory - Kroc rows 60x10 60x30
I actually watched short video on how Matt does these. I never let my shoulder/arm hang down to get the full stretch like I did tonight. Wow! Amazing difference.
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