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Post by Rosario-546 on Feb 4, 2010 7:09:07 GMT -5
................................................................................................................................ Thursday 02-04-2010 (Week-3, Cycle -4)(186.8wt)
Bench Press Warm-up 45-20, 135-5, 175-5, 205-3 Workout 255-5, 285-3, 320-3
-Assistance work- Bench II 205-10, 215-10, 225-9 DB Rows 100-10/10/10 6" Lockouts 315-3, 345-3, 365-3, 385-1 Wt Pull ups 25-5, 35-5, 45-5, 55-4 Rope Push Dns 100-10, 110-10, 120-10,130-10, 140-10 JM Press 45-12,12,21 ................................................................................................................................
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Post by Rosario-546 on Feb 6, 2010 9:58:03 GMT -5
Saturday 02-06-2010 (Week-2, Cycle -4)(186.0wt) Squats Warm-up 135-5,185-5,225-5,275-3 Workout 355-5, 400-2, 450-1 Tried a Z-Suit from Inzer.........465-1, 485-1, 500-1...First time ever in anything like this,,WOW
-Assistance work- Squat II 225-10/10 (Very wide stance) Hanging Leg Raises (OverHead) 10/10/10 Calf Raises 335-2, 355-20, 375-20 Wt Pull ups 25-5, 50-5, 60-5, 75-4 Leg Lifts 10/10/10/1 GHR Red/Red 12/12/21 Ab Ball Twist 10-50/50/90
Note: I got this Z-suit for $10 bucks on ebay, just for fun....How equiped lifts get into to these things on a reg basic I have now idea, Im at the lower end of the weight for this suit and its TIGHT!
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Post by Rosario-546 on Feb 8, 2010 7:38:29 GMT -5
................................................................................................................................. Monday 02-08-2010 (Week-4, Cycle -4)(184.4wt)(15.7%)(Deloading) SMP (Standing Military Press) Warm-up 65-5/5, 75-5/5, 95-3/3
-Assistance work- DE Bench 135-3x3wide, 3x3med, 3x3 close JM Press 95-10/10 Wt Dips 25-10, 35-10, 50-10, 60-10 Wt Pull up 25-6/6/10 DB Side Raises 25-10, 30-10, 25-10, 20-10, 15-10, 10-10 Forearm Curls 95-20/20/20 Ball Twist 12-50/50/50 ................................................................................................................................
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Post by Rosario-546 on Feb 9, 2010 6:52:16 GMT -5
................................................................................................................................ Tuesday 02-09-2010 (Week-4, Cycle -4)(185.6wt)(Deloading) Deadlift Warm-up 225-5/5, 275-5/5, 315-3/3 (Half of reps Sumo Style)
-Assistance work- Calf Ext 335-20, 355-20, 375-20 Forearm DB Twist (FATGRIP) 30-20/20, 35-20, 40-20 Wt. Inclined Situps 10-12, 20-12, 25-12, 35-6 Leg Press 180-10, 270-10, 360-10 Blue Band Twist 12/12/12 Leg Curls 150-10, 165-10, 180-10 Leg Ext. 180-10, 195-10, 210-10 GHR Red/Red 12/12 Red 6/6 Red/Red 6 Ball Ab Twist 12-50/50/50 ................................................................................................................................
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Post by Rosario-546 on Feb 10, 2010 7:08:59 GMT -5
................................................................................................................................ Wednesday 02-10-2010 (Week-4, Cycle -4)(184.6wt)(Deloading)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5/5, 75-5/5, 95-3/3
-Assistance work- Forearm Curls 95-20, 105-20/20 Hammer Preacher Curls 70-10/10/10 DB Shrugs 50-25, 60-25, 70-25 Forearm DB Twist (FATGRIP) 35-20, 40-20/20 Bar Shrugs 225-20, 315-15, 405-10 Leg Lifts 10-10/10/10 Ball Twist 12-50/50 ................................................................................................................................
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Post by Rosario-546 on Feb 11, 2010 7:24:00 GMT -5
................................................................................................................................
Thursday 02-11-2010 (Week-4, Cycle -4)(184.4wt)(Deloading)
Bench Press Warm-up 135-5, 175-5, 205-3 Floor Press 225-5, 245-5, 265-6 3-BoardPress 275-3, 295-3, 315-3, 335-3
-Assistance work- JM Press (Smith Machine) 95-10, 115-10, 135-5, 185-5, 205-5 Inclinded DB Press 70-10, 75-10, 80-10 Hammer Pull Dns 135-10, 165-10/10 Face Pulls 45-10, 60-10/10 GHR Blue 6/8/10 Ab Ball Twist 12-50/50/50
Note: This wasnt a true Deload, my meet is 2weeks out and didnt like the idea of going "lighter" for two full weeks before the meet. I will be mixing up the bench and deadlift workouts coming up after the meet, but will wait until after the meet to outline.
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Post by Rosario-546 on Feb 15, 2010 7:04:15 GMT -5
................................................................................................................................. Monday 02-15-2010 (T-Minus 5-days to meet)(182.6wt)(13.3%) SMP (Standing Military Press) Warm-up 65-5, 75-5, 95-5, 115-5, 135-5, 95-5, 65-5
-Assistance work- DE Bench 135-3x3wide, 3x3med, 3x3 close Wt Dips 25-10, 45-10, 70-10 Smith JM Press 115-10, 135-10, 155-10 DB Rear Delts 25-10/10, 30-10/10 DB (FaTgrip) 30-20/20/20 Ball Twist 12-50/50 Blue Band Twist 15/15 ................................................................................................................................
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Post by Rosario-546 on Feb 16, 2010 7:11:34 GMT -5
................................................................................................................................ Tuesday 02-16-2010 (T-Minus 4-days to meet)(Missed last Friday 02-05-2010 (Week-4, Cycle -4)(180.2.0wt)(Deloading) Squats Warm-up 135-5, 185-5, 225-5, 275-3 (donkey to grass all reps)
-Assistance work- Bar Shrugs 225-20, 315-15, 405-10, 495-5, 225-20 ForeArm Curls 95-20, 105-20/20 DB Shrugs 60-25/20/15 Leg Press 180-10, 270-5, 360-5 Leg Curls 135-10, 150-10, 165-10 Leg Ext 165-10, 180-10, 195-10 Calf Ext 335-20, 355-20, 375-20 GHR Black 12/12/12 Ab Ball Twist 12-50/50 .................................................................................................................................
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Post by Rosario-546 on Feb 17, 2010 7:34:54 GMT -5
................................................................................................................................ Wednesday 02-17-2010 (T-Minus 3day to meet)(179.6wt)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 45-10, 65-5, 85-5, 105-5, 125-3
-Assistance work- Bench Press 135-5,185-5, 205-3 Floor Press 135-5, 225-5, 245-5 Preacher Curls 60-10, 70-10, 80-5, 90-5 Rope Push Dns 30-10, 40-10, 50-10 One Arm Rope Push Dn 20-10/10/10 Forearm DB Twist (FATGRIP) 30-20/20/20 Ball Twist 12-50/50
Note: Last workout before meet. ................................................................................................................................
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Post by Rosario-546 on Feb 20, 2010 8:39:14 GMT -5
--2010 IBP Regional Push Pull Championships--
02-19-10, 12Hour Weight-in.......178.6lbs, once again I've under shot the 181.9lbs. But the closest yet, so im pleased.
02-20-10 WarmUP Bench, 135-5/5, 185-5, 205-3, 225-2, 275-1, 295-1 Atempts.......315, 325 miss, 325 miss 02-20-10 WarmUP Deadlift, 225-5, 275-5, 315-3, 405-1, 455-1 Atempts........500, 535, 575 miss.
First Place 181lb 24-35 Raw...Total 850
Pretty disappoint day overlall, no excuses, simply didn't have any gas in the tank today. Going to take a few days off and take a look at adjusting the 531 workout to better suit my needs, im not blaming the workout, just need to adjust i think......
Next meet 100% Raw Northeast Championships
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Post by chancey on Feb 23, 2010 12:33:39 GMT -5
Congrats, that is not a bad total for a push pull and a very nice pull for a 181. I think you might be able to tone down some of the warming up. Also, and I know how difficult this is, but consider not touching a weight the whole week before the meet. Your last DL session was good (10-14 days out) but all that other work can be taxing. Like 3speed has eluded to many times, you are not going to get stronger in that last week. The last week should be all about rest and diet. I guarnatee you would have at least done better on the bench.
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Post by Rosario-546 on Feb 23, 2010 14:14:19 GMT -5
Thanks Chancey, it is a hard idea taken a whole week off, ill try next time....Im just hoping it was the 12-hour drive that was my down fall this time around. ........................................................................................................................ ......... Tuesday 02-23-2010 SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-5 Workout 130-5, 145-5, 165-2
-Assistance work- DB Sitting Military Press 50-10, 60-10, 70-8 DE Bench 115-3x3wide, 3x3med, 3x3 close Wt Dips 25-10, 45-10, 55-10 Smith JM Press 135-10, 145-10, 185-10, 195-10 DB Rear Delts 20-10,10, 25-10/10
OFF Tomorrow so today did... SBC Warm 45-10, 65-5, 75-5, 95-3 Workout 105-5, 120-5, 135-3 ..................................................................................................................... ...........
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bkipp
Full Member
Posts: 185
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Post by bkipp on Feb 23, 2010 14:15:19 GMT -5
Nice Job. I agree with Chancy, that is a great total, nothing to be disappointed in!! And, your week before should be about eating, resting, and sleeping!! When you walk into the meet, you should be so eager to hit the weight, that it has driven you a bit nutz that week. In my opinion at least...
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Post by Rosario-546 on Feb 23, 2010 14:27:22 GMT -5
Thanks...bkipp, this was really a family trip down here, and the meet was really second to that. So eating, resting, and sleeping all went out the window.....might have been an issue at the end of the day, might just have not been my day. Time to re-zone in on the next one...
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Post by Rosario-546 on Feb 25, 2010 10:37:46 GMT -5
(Start NEW Cycle 1- 02-25-2010) Standing Military Press - 190 (increase of 5lbs) Dead Lift - NEW Workout Started New Standing Bar Curls -155 (increase of 5lbs) Bench Press - NEW Workout Started Squat - 465 (increase of 5lbs) ........................................................................................................................ ........
Thursday 02-25-2010 (Week-1, NEW Cycle -1)(183.0wt)
Floor Press Warm-up 45-10, 135-5, 185-5, 205-3 Workout 225-5, 245-5, 265-5, 275-5 (Worked up to heaviest set of 5 reps)
-Assistance work- Wt Dips 45-5, 70-5, 90-5, 110-5 Rope Push Dns 100-10, 110-10, 120-10 Face Pulls 40-12, 50-12, 60-12, 70-12 DB Rows 70-10, 75-10, 80-10 DB (FATGRIP) Twist 30-20/20/20 Ab Ball Twist 8-50/50/50
Note: Bench and Deadlifts Ill be moving away from the 5-3-1, and mixing it up some.
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Post by Rosario-546 on Feb 26, 2010 9:29:17 GMT -5
Friday 02-26-2010 (Week-1, Cycle -5) Squats Warm-up 135-5/5, 185-5,225-5,275-3 Workout 315-5, 360-3 DONE
-Assistance work- Calf Raises 335-20, 355-20, 375-20 Leg Curl 135-10, 150-10, 165-10 Leg Ext. 165-10, 180-10, 195-10 Forearm Curls 95-20/20/20/20 Hammer DB Curls 25-12, 30-12, 35-12 Rope Crunch 70-30, 80-30, 90-30
Note: Got some new Pendlay shoes, really just wanted to break them today.
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Post by Rosario-546 on Mar 1, 2010 7:22:21 GMT -5
................................................................................................................................. Monday 03-01-2010 (185.4wt)
SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-3 Workout 130-5, 145-5, 165-5
-Assistance work- Wt Dips 45-10, 90-5, 110-5, 120-5 DB Seated Military Press 60-10, 65-10, 70-9 Wt Pull Ups 25-5, 35-5, 45-5, 55-5 Wt. Inclinded Situps 10-12/12/12
Note: Feel GREAT! To get back to work
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Post by Rosario-546 on Mar 2, 2010 7:05:58 GMT -5
................................................................................................................................ Tuesday 03-02-2010 Deadlift Warm-up 225-5, 275-5, 315-3 Workout 385-1x15sets (60sec rest between reps)
-Assistance work- 12" High Deadlift lockouts 385-1, 435-1, 475-1x5sets Leg Press 180-10, 270-10, 360-10, 450-10 Calf Ext. 335-20, 355-20, 375-20 GHR Blue 10/10/12/12 Ball Ab Twist 12-50/50/50
Note: Well I've chosen to go back to my old deadlift workout. Im not saying the 5-3-1 didn't work, but then again I guess I am. ................................................................................................................................
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Post by Rosario-546 on Mar 3, 2010 7:19:56 GMT -5
................................................................................................................................ Wednesday 03-03-2010
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 105-5, 120-5, 135-6
-Assistance work- Ez Bar Preacher Curls 35-10, 55-10, 65-10, 76-10 Forearm Curls 95-20, 105-20, 115-15 Ez Bar Rev Curls15-10, 35-10, 45-10 DB (FATGRIP) Forearm twist 35-20/15/15 DB Hammer Curls 15-10, 20-10, 25-10 Rope Crunch 100-30, 110-30, 120-30 Ball Ab Twist 12-50/50/50
Note: My lower back feels like a million dollars, not even a twich of soreness from yesterdays workout. I'm really working on new setups, trying to mirror the form of the top deadlifts at RUM this year, trying to find one that fits me best. .................................................................................................................................
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Post by Rosario-546 on Mar 4, 2010 7:16:37 GMT -5
................................................................................................................................ Thursday 03-04-2010
Bench Press Warm-up 135-5, 175-5, 205-3 Floor Press 225-5, 245-5, 265-5, 275-5
-Assistance work- JM Press (Smith Machine) 95-10, 135-5, 185-5, 205-5 Inclinded DB Press 60-10, 70-10, 80-10, 90-10 (crushed this!) DB Rows 90-10, 100-10, 110-12 Rope Face Pulls 80-12, 90-12, 100-12 Rope Crunch 120-30, 130-10, 140-10 One Arm DB Tri-Push 15-10, 20-10, 25-10 (Nice and light)
Note: Felt great this morning, could have moved a house. I've been drinking an additional Protien drink right before bed, maybe its paying off. Nothing crazy just one of those EDGW low carb ones...17G. .................................................................................................................................
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Post by Rosario-546 on Mar 6, 2010 9:43:48 GMT -5
................................................................................................................................ Saturday 03-06-2010 Squats Warm-up 135-5,185-5,225-5,275-3 Workout 315-5, 360-5, 405-5
-Assistance work- 6" Platform Stiff Leg 135-5, 225-5, 245-5, 265-5, 285-5 Smith Machine Calf Ext 270-20, 360-20, 450-20/20 Leg Curls 100-10, 110-10, 120-10, 130-10 GHR Red/Red 12/12/15 Ab Ball Twist 8-50/50/60
Note: My squats have really taken a hit, my have to scale back altogether and start over with the 5-3-1 on them.
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Post by Rosario-546 on Mar 8, 2010 7:11:56 GMT -5
................................................................................................................................. Monday 03-08-2010 (183.8wt) SMP (Standing Military Press)
Warm-up 75-5, 95-5, 115-3 Workout 135-3, 155-3, 175-3!
-Assistance work- Wt Dips 45-10, 90-5, 115-5, 135-5! DB Seated Military Press 60-10, 65-10, 70-10! Lat Pull Downs 165-5, 195-5, 225-5, 240-4!
Note: I broke the d-ring on the dip belt......It's a fairly new belt, Ill name the brand if there's not some kind of compensation from the website I bought.......cant image those belts are only good for 135lbs!
Note: ! equal new PR's ................................................................................................................................
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Post by thatnuckolskid on Mar 8, 2010 21:31:50 GMT -5
looking solid! big PR day today! congrats
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Post by Rosario-546 on Mar 9, 2010 14:26:03 GMT -5
................................................................................................................................ Tuesday 03-09-2010 Deadlift (NOT part of the 5-3-1 program) Warm-up 225-5, 275-5, 315-3 Workout 415-1x12sets (60sec rest between reps)
-Assistance work- 12" High Deadlift lockouts 415-1, 455-1, 505-1x5sets Leg Press 270-10, 360-10, 450-10 Calf Ext. 335-20, 355-20, 375-20 GHR Blue 12/15/18 Ball Ab Twist 12-50/50/50
-Extra Time This Morning- DB Forearm Twist (FAT) 35-20/20/20 Inclinded Situps 10-12, 15-12, 20-12 Forearm Curls 95-20/20/20 ................................................................................................................................
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Post by Rosario-546 on Mar 10, 2010 7:08:59 GMT -5
................................................................................................................................ Wednesday 03-10-2010
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 110-3, 125-3, 140-5!
-Assistance work- Hammer Machine Preacher Curls 70-10, 80-10, 90-10 DB Hammer Curls 25-10, 30-10, 35-10, 40-10 Rope Crunch 110-30, 120-30, 130-30 Inclined Situps 10-12/12/12 Knee Ups 12/12/12 ................................................................................................................................
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