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Post by Rosario-546 on Mar 11, 2010 12:24:25 GMT -5
................................................................................................................................ Thursday 03-11-2010
Bench Press Warm-up 135-5, 175-5, 205-3 3-Boardpress 245-5, 275-5, 295-5, 315-5 (Need help on the last rep)
-Assistance work- JM Press (Smith Machine) 95-10, 135-5, 185-5, 205-5, 225-5! Inclinded DB Press 70-10, 85-10, 100-9! DB Rows 110-10/10/15! Rope Face Pulls 80-12, 90-12, 100-12, 110-12 Rope Crunch 120-30, 130-10/10 ................................................................................................................................
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Post by Rosario-546 on Mar 13, 2010 9:41:26 GMT -5
........................................................................................................................ ........ Saturday 03-13-2010 (182.6wt) Squats Warm-up 185-5,225-5,275-3 Workout 335-3, 380-3, 430-3
-Assistance work- 6" Platform Stiff Leg 225-5/5/5/5 Calf Ext 335-20, 355-20, 375-20 Bar Shrugs 225-20, 315-15, 405-10 Wt Pull Ups 25-5, 35-5, 45-5, 65-5!, 90-2.5 GHR Blue 12/15/20 Ab Ball Twist 6-30/30
Note: This felt 1000 times better than last Saturday. I needed this to be a good workout, otherwise I was going to step back the 5-3-1 for squats. Don't forget to set your clocks back, and hopefully your fitness club, were some of us have to TRAIN remember to-do so as well. ..................................................................................................................... ............
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Post by Rosario-546 on Mar 15, 2010 6:17:11 GMT -5
................................................................................................................................. Monday 03-15-2010 SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-3 Workout 145-5, 165-3, 185-1!, 195-1! (Could have gotten a second rep with 185, but really felt the 195 was in me this morning so i saved it and got the 195!, this is currently 20lbs from were I started the 5-3-1 program, 225 here I come.)
-Assistance work- Wt Dips 45-10, 90-5, 135-5, 145-4! DB Seated Military Press 60-10, 65-10, 70-8 Lat Pull Backs 150-5, 180-5, 200-5 220-5, 250-8!
Note: Well broke the other d-ring on the dip belt this morning, Im less pissed about it, because my hardware guy came up with a $1 fix...that will never brake.
Note: ! equal new PR's ................................................................................................................................
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Post by Rosario-546 on Mar 16, 2010 6:25:17 GMT -5
................................................................................................................................ Tuesday 03-16-2010 Deadlift (NOT part of the 5-3-1 program) Warm-up 225-5, 275-5, 315-3, 405-1 Workout 445-1x10sets (60sec rest between reps)
-Assistance work- 12" High Deadlift lockouts 445-1, 495-1, 535-1x5sets (This wasn't easy!) Leg Press 360-10, 450-10, 540-6 Calf Ext. 335-20, 355-20, 375-20 Leg Curls 150-5, 165-5, 180-5, 195-5, 210-5 GHR Blue 12/15/21 Ball Ab Twist 12-50/50/50 ................................................................................................................................
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Post by Rosario-546 on Mar 17, 2010 6:14:49 GMT -5
................................................................................................................................ Wednesday 03-17-2010
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 45-5, 65-5, 75-5, 95-3 Workout 120-5, 135-3, 150-3!, 155-2!, 160-1! (I noticed yesterday someone took down my nat. open curl record i was barrowing........good, but i am going to want it back.....lol)
-Assistance work- EZ Preacher Curls 65-5, 75-5, 85-5, 95-4 Forearm Curls 95-20, 105-20, 115-20 DB Hammer Curls 30-12, 35-12, 40-12 DB (FAT) Forearm Twist 35-20/20/20 Rope Crunch 120-30, 130-30/30 Inclined Situps 10-12/12/12 ................................................................................................................................
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Post by Rosario-546 on Mar 18, 2010 6:50:05 GMT -5
................................................................................................................................ Thursday 03-18-2010
Bench Press Warm-up 135-5, 175-5, 205-3 2-Boardpress 245-5, 275-5, 295-5, 315-3 (Yikes this was tough this morning)
-Assistance work- JM Press (Smith Machine) 135-10, 185-5, 205-5, 225-5 Inclinded DB Press 70-10, 85-8, 100-6, 110-5! Rope Face Pulls 110-12/12, 120-12 Rope Crunch 130-30, 140-30, 150-30 Rope Push Dns 130-10, 140-10, 150-8 .................................................................................................................................
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Post by Rosario-546 on Mar 20, 2010 8:53:39 GMT -5
........................................................................................................................ ........ Saturday 03-20-2010 (184.8wt) Squats Warm-up 185-5,225-5,275-3 Workout 360-5, 405-33, 455-1, 475-1, 505-1! (NO Single-Ply this time)
-Assistance work- Leg Curls 135-10, 165-5, 195-5, 210-5, 225-4! Calf Ext 360-20/20/20 Wt Pull Ups 25-5, 35-5, 45-5, 65-6! (Easy)
Bench Lockouts- 225-5, 315-5, 365-5, 385-3, 405-3, 425-1
Note: Felt great this morning! Came in a few pounds high this weekend from last, and smoked it. ..................................................................................................................... ............
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Post by Rosario-546 on Mar 22, 2010 6:13:38 GMT -5
................................................................................................................................. Monday 03-22-2010 (Deloading SMP) SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-5
-Assistance work- De Bench 95w/ redband 3wide/ 3med/ 3 close X 3reps Wt Dips 45-10, 90-5, 135-5, 145-3, 135-5 DB Seated Military Press 60-10/10 (Tweaked neck, keeped light) Lat Pull Backs 200-8 220-8, 240-8 Seated Face Pulls 30-12, 45-12, 60-12, 75-12 DB Forearm Twist 35-20/20, 40-20/20 Rev Forearm Curls 45-20, 55-20, 65-20, 45-F ................................................................................................................................
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Post by chancey on Mar 22, 2010 11:15:53 GMT -5
Great squatting saturday! I will assume that the 405 was for 3.
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Post by Rosario-546 on Mar 23, 2010 6:20:14 GMT -5
lol, Ya 3 not 33......maybe 33 over the course of a couple months.
................................................................................................................................ Tuesday 03-23-2010
Deadlift (NOT part of the 5-3-1 program) Warm-up 225-5, 275-5, 315-3, 405-1 Workout 475-1x8sets (60sec rest between reps) (This wasn't easy!)
-Assistance work- 12" High Deadlift lockouts 475-1, 525-1, 565-1x3sets (This wasn't easy!) Leg Press 270-10, 360-10, 450-8 Calf Ext. 355-20, 375-20, 395-20 Leg Curls 100-5, 120-5, 140-5, 160-5,180-6! Leg Ext. 150-12/12 GHR Blue 12/15/30! Ball Ab Twist 12-50/50/50 ................................................................................................................................
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Post by thatnuckolskid on Mar 23, 2010 19:27:14 GMT -5
awesome squatting and pulling! looking strong!
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Post by Rosario-546 on Mar 24, 2010 6:21:20 GMT -5
Thanks thatnuckolskid, just trying to keep moving forward. ................................................................................................................................ Wednesday 03-24-2010 (183.7wt)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-5
-Assistance work- Smith Preacher Curls 90-5/5/5 Inclided Situps 10-12/12/12/12 DB Sitting Curls 30-10, 35-10, 40-8 Rope Crunch 120-30, 130-30/30 Forearm Curls 95-20, 105-20, 115-20 DB (FAT) Forearm Twist 35-20/20 40-20 Rev Forearm Curl 45-20, 55-20, 65-20, 75-10 ................................................................................................................................
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Post by Rosario-546 on Mar 25, 2010 6:13:30 GMT -5
................................................................................................................................ Thursday 03-25-2010
Bench Press Warm-up 135-5, 185-5, 205-3 Floor Press 225-3, 255-3, 285-3, 315-3
-Assistance work- Close Grip (Smith Machine) 225-5, 245-5, 265-5, 275-5 Inclinded Press (Hammer Machine) 90-10, 180-8, 230-6, 250-6, 270-5, 300-3 DB Rows 100-12/12 Rope Face Pulls 100-12, 110-12, 120-12, 130-10! DB Tri-Iso 20-12, 25-10, 30-8, 35-6 DB Floor Skull Crushers 25-5, 35-5, 40-5
I made PowerliftingUSA Top 100 List for the first time, I wasn't expecting to see my name because as may know that list includes equipped lifters. Next to make the list for bench and squat as-well....lol ................................................................................................................................
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bkipp
Full Member
Posts: 185
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Post by bkipp on Mar 25, 2010 8:45:42 GMT -5
Nice benching, and congrats on making the list!! That is something to be proud of.
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Post by Rosario-546 on Mar 27, 2010 12:09:15 GMT -5
Thanks bkipp.......I've got big goals, but the list is cool for sure. ........................................................................................................................ ........ Saturday 03-27-2010 Squats Warm-up (De-load) 135-5, 185-5/5, 225-5/5, 275-5/3
-Assistance work- Leg Curls 100-5, 150-5, 170-5, 180-5, 200-3 Leg Ext. 25-10, 50-10, 75-10 Calf Ext 270-20/20/20 GHR Blue 15/15/25
Bar Shrugs 225-20, 315-15, 405-5/10 DB Forearm Twist 35-20/20/20
Bench Lockouts- 225-5, 315-5, 365-5, 405-2, 435-M, 425-1 (easy) ..................................................................................................................... ............
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Post by Rosario-546 on Mar 29, 2010 6:17:55 GMT -5
................................................................................................................................. Monday 03-29-2010 SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-5 Workout 130-5, 150-5, 170-4
-Assistance work- De Bench 95w/ redband 3wide/ 3med/ 3 close X 3reps Wt Dips 90-5, 115-5, 135-5, 145-5!, 155-3! Hammer Machine Military Press 90-5, 140-5, 160-5, 180-5, 200-5 Lat Pull Down (Hammer) 150-8, 180-8, 210-8 Standing Face Pulls 40-12/12, 50-10, 60-10
Note: Anyone lifted in the WNPF meet? Debating on slipping that meet in-between my next 100% Raw meet. ................................................................................................................................
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Post by chancey on Mar 29, 2010 11:21:33 GMT -5
Honestly never heard of them but by quick glance it looks worthy. The practice will certainly help you in the long run just make sure you have time "reload" for the next event.
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Post by Rosario-546 on Mar 29, 2010 13:03:04 GMT -5
Ill have 5 full weeks, think that's enough time? This will be the closest I've ever done two meets, then again this will only be my 5th meet since return to the platform after 10years away. I've got 4 days until the application due......part of me just wants to-do the meet so I can say my first 5 meets back, were in 5 different federations. Not sure thats something to be proud of or not.
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Post by chancey on Mar 29, 2010 16:01:45 GMT -5
If you have accounted for the week back after the contest and the time off needed for your lifts prior to the second meet and still have 5 weeks training - I say yes it's doable.
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Post by Rosario-546 on Mar 30, 2010 6:02:03 GMT -5
................................................................................................................................ Tuesday 03-30-2010
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, 140-5
-Assistance work- Standing Smith Preacher Curls 65-8, 85-5, 95-5, 105-3 Forearm Curls 95-20/20/20 FATBAR Standing Curls 65-10, 75-10, 85-10 DB Hammer Curls 30-10, 35-10, 40-10 DB Floor Tricepts 25-10/10/10
Note: Neck was stiff this morning, so I've switch deadlifts to Wednsday, being its my last train cycle with them I really want to give 110%. ................................................................................................................................
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Post by Rosario-546 on Mar 31, 2010 9:59:51 GMT -5
..................................................................................................................... ........... Wednesday 03-31-2010
Deadlift (NOT part of the 5-3-1 program) Warm-up 225-5, 275-5, 315-3, 405-1 Workout 505-1x6sets (60sec rest between reps)
Bad news for me. I smoked the first 4 sets of 1, actually easier then last weeks 475, but on the 5 set got the bar around knee level and there was a pop in my lower back. This has never happened before, know idea what happened. Its about 4 hours out, ice and advil and i can at least walk now.....yikes. The WNPF application was going out today, guess I can save that stamp...lol Wifes all over me to go to the doctors, but Ill wait 24hours and see how it feels tomarrow...after all i walked around on a torn achilles for 3 days before I saw a doctor. ..................................................................................................................... ...........
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Post by chancey on Mar 31, 2010 13:01:33 GMT -5
Ouch. I'm a big beleiver in the Chiropractor, on my terms of course not theirs. Hope you get over it.
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Post by Rosario-546 on Apr 1, 2010 6:58:29 GMT -5
**UPDATED**
I saw the doctor, "Strained Lumbar", is the diagnosis. Doc, said I was very lucky and that my solid core is what saved me from a slipped disk, which wouldn't be good at all. Saved by my abs....lol
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Post by Rosario-546 on Apr 2, 2010 6:22:42 GMT -5
........................................................................................................................ ........ Friday 4-2-2010
Bench Warm-up 135-5, 205-5, 225-3 3-Board Press 275-3, 295-3, 315-3, 335-3, 345-3 (Ties a PR)
-Assistance work- Close Grip (Smith Machine) 225-5, 245-5/5/5 Inclinded Press (Hammer Machine) 180-8, 250-6, 270-5, 290-5 320-5 DB Floor Skull Crushers W/ Red Band 15-8/8, 30-8/8
Stayed away from anything today that pull any kind of stress on lower back. ..................................................................................................................... ...........
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Post by Rosario-546 on Apr 3, 2010 8:17:02 GMT -5
..................................................................................................................... ... ........ Saturday 04-03-2010 Squats Warm-up -ON HOLD-
-Assistance work- Leg Curls (Sitting) 135-10, 150-10, 165-10 Leg Ext. 150-10, 165-10, 180-10 Calf Ext 270-20/20/20 Leg Curls (Laying down) 100-10, 110-10, 120-10
ForeArm Curls 95-20/20/40 DB Forearm Twist 30-20, 35-20, 40-20
Took it easy this morning, testing what I can and can't do.
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