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Post by scottmitchell74 on Apr 3, 2010 9:31:44 GMT -5
Hope that back is feeling better. I had that happen late in 08, I believe, while deadlifting. First time, and scary, but ended up being the same thing. Just a strain. Get better and stronger!
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Post by Rosario-546 on Apr 4, 2010 7:57:14 GMT -5
Hope that back is feeling better. I had that happen late in 08, I believe, while deadlifting. First time, and scary, but ended up being the same thing. Just a strain. Get better and stronger! Thanks for the info. I was starting to think I was the only one, or anyone else thats done this before, is now done with powerlifting, yikes. Are you back lifting were you where before? Ya it was scary, couldn't even walk for a couple hours after I did it. Buts its now 4 days out, and its no more than a stiff back.....which i usually have a couple days out from squatting and deadlifting anyways. ................................................................................................................................. Monday 04-05-2010 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, 90-5/5/12 Hammer Machine Military Press 90-5, 180-5, 230-5/5 Chest Supported Rows 100-8, 120-8, 140-8, 160-5 Note: Stayed lighter with the SMP, save the lower back some stress ................................................................................................................................
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Post by Rosario-546 on Apr 6, 2010 6:31:57 GMT -5
................................................................................................................................ Tuesday 04-06-2010
Deadlift (NOT part of the 5-3-1 program) --Skipped--
-Assistance work- Stiff Leg Deadlift 45-10/10/10 Felt really good, tried to get a nice stretch no pain just tight. Hip Sled w/ Calf Ext 180-10/10/10 Leg Curls 120-10, 160-5, 180-5, 190-5, 100-8 Leg Ext 150-10, 165-10, 180-10 Calf Ext 335-30, 355-20, 375-15 Knee Ups (Sitting) 12/12/12 Inclined Sittups 0-12/12, 5-12 Rope Crunch 65-30, 75-30, 85-30, 95-30 Ab Ball Twist 20/30/40 ...............................................................................................................................
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Post by Rosario-546 on Apr 7, 2010 6:08:39 GMT -5
................................................................................................................................ Wednesday 04-07-2010 (186.4wt) (15.1%) (27.5 bmi)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 115-3, 130-3, 145-5
-Assistance work- Hammer Machine Preacher Curls 45-10, 90-10/5, 100-5, 110-5 DB Hammer Curls 25-15/15, 30-15 Forearm Curls 95-20, 105-20, 115-20 Rev Forearm Curls 45-20, 55-20, 65-20, 75-10 Inclinded Situps 0-12/12/12 Knee Ups 12/12/12 Ab Ball Twist 12-40/40/50 Good Mornings Wood Stick 10/10/10 .................................................................................................................................
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Post by Rosario-546 on Apr 8, 2010 6:13:05 GMT -5
................................................................................................................................ Thursday 04-08-2010
Bench Press Warm-up 135-5, 205-5, 225-3 2-Board Press 275-3, 295-3, 315-3, 335-3
-Assistance work- Close Grip (Smith Machine) 225-5, 255-5, 275-5, 295-5 Inclinded Press (Hammer Machine) 180-5, 270-5, 290-5, 330-5 Rope Face Pulls 80-12, 90-12, 100-12, 110-12 Rope Push Dns 80-15, 90-15, 100-15 DB Floor Skull Crushers (w/ RED BAND) 30-10,10,8 Inclinded Situps 0-12,12,12
Note: Skipped a back movement and add an extra tri......my tris are shot!...................... Bench feels back to were it was before i started the 5-3-1 program, now that Im not doing the WNPF event in three weeks, think im going to do add in a 3week cycle of 2reps, before running singles. Thats should take me two weeks from the RAW event.
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Post by Rosario-546 on Apr 10, 2010 8:54:53 GMT -5
..................................................................................................................... ... ........ Saturday 04-10-2010 Squats Warm-up 135-5, 185-5, 225-5, 275-5 Deadlifts Warm-up 135-5/5, 185-5, 225-5/5 275-3 --Felt no pain at all, got alittle stiff at 275, so i stopped, was really only planning on using warm-up weights anyway this morning, well see how she feels tomorrow.
-Assistance work- Hip Sled 180-10, 270-10, 360-10 Leg Curls (Laying down) 120-10, 140-10, 160-8, 180-5 Calf Ext 335-20, 355-20, 375-10 DB Floor Skull Crushers 20-10/10/10 8" Lockouts 225-5, 315-5, 365-5, 385-3, 405-3, 425-2, 455-1 (Ties PR, I think?)
..................................................................................................................... ............
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Post by Rosario-546 on Apr 12, 2010 6:09:26 GMT -5
................................................................................................................................. Monday 04-12-2010 SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-5 Workout 140-3, 160-3, 180-3
-Assistance work- De Bench 95w/ redband 3wide/ 3med/ 3 close X 3reps Wt Dips 90-10, 135-5, 145-5, 155! Hammer Machine Military Press 90-10, 180-5, 230-5, 250-3 DB Floor Skull Crushers 30-10/10/10 Inclinded Situps 10-12/12/12/12 DB Forearm Twist 35-20/20/20
Note: SMP has never felt this good, didn't want to tweak the neck, so stop at just 3 reps, but felt a solid 5. And the wt. dips just keep going up and up, 4 wheels is coming really soon. I rechecked my log on the PR from Sat with lockouts....and 455 breaks my current PR by 10lbs! ................................................................................................................................
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Post by Rosario-546 on Apr 13, 2010 6:07:33 GMT -5
................................................................................................................................ Tuesday 04-13-2010 Deadlift (NOT part of the 5-3-1 program) Warm-up ONLY 225-5, 275-5, 315-3 (Felt great, no tighness in the low back at all.)
-Assistance work- Good Mornings 45-10, 65-10/10, 95-10 (I warmed up with these before my deadlift warm-up only, might continue to-do this in the future.) Leg Ext 165-10, 195-10, 210-10 Calf Ext 335-20, 355-20, 375-15 Leg Curls 120-10, 150-10, 170-7 45 degree Rev Hyper Ext. 10/10/10 (very light and easy, just got a nice stretch) Bar Shrugs 135-20/20/20/20 GHR Blueband 12/12/18 Ab Ball Twist 12-40/40
Note: This workout felt so good, I've got to keep reminding myself to take it slow, so as to not re-injury lower back again.
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Post by Rosario-546 on Apr 14, 2010 6:00:58 GMT -5
................................................................................................................................ Wednesday 04-14-2010 (185.0wt) (15.1%) (27.3 bmi)
SBC (Standing Barbell Curls) (NOT part of the 5-3-1 program) Warm-up 65-5, 75-5, 95-3 Workout 115-3, 130-3, 145-5 (felt heavier then last week)
-Assistance work- Sitting Preacher EZ Curls 15-10, 35-10, 55-10, 75-10 DB Hammer Curls 30-10, 35-10, 40-10 Forearm Curls 95-20, 105-20, 115-20 Rev Forearm Curls 45-20, 55-20, 65-20, 75-15 Ab Rope Cruch 80-30, 100-30, 120-30 Ab Ball Twist 12-40/50 Good Mornings Wood Stick 10/10/10 ................................................................................................................................
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Post by chancey on Apr 14, 2010 14:46:07 GMT -5
I honestly believe if you followed the 5-3-1 with no more than 2-3 assistance exercises per session you'd see better strength gains. I get tired just reading your log. Lol. I guess it depends on your goals. Your no doubt in great shape.
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Post by Rosario-546 on Apr 15, 2010 6:26:57 GMT -5
I honestly believe if you followed the 5-3-1 with no more than 2-3 assistance exercises per session you'd see better strength gains. I get tired just reading your log. Lol. I guess it depends on your goals. Your no doubt in great shape. Thanks for the advice! There is no question I'm overtraining for powerlifting, and my back injury two weeks ago is proof. Although, I havnt followed the 5-3-1 program since Feb-12, I thinking of changing back to it again...... I've chosen to enter the WNPF event next weekend, bench only because of my back, and let see what happens with this newer template.......Thanks for the in shape comment, but Im far from in shape. ................................................................................................................................ Thursday 04-15-2010 Bench Press Warm-up 135-5, 205-5, 225-3 Floor Press 225-2, 275-2, 295-2, 315-2, 325-2 -Assistance work- JM Press (Smith Machine) 135-5, 155-5, 175-5, 195-5 DB Rows 80-10, 85-10, 90-10 Rope Face Pulls 80-12, 90-12, 100-12 Ab Rope Crunch 100-30, 120-30 Note: I felt like crap this morning, havn't been sleeping well all week and caught up to me this morning. .................................................................................................................................
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Post by chancey on Apr 15, 2010 8:08:43 GMT -5
I say do your work and just listen to your body. If your missing numbers you may want to reevaluate your training. But a month out from the contest drop to a couple basic assistance exercises and 2 weeks out drop all accessory work.
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Post by Rosario-546 on Apr 17, 2010 8:46:56 GMT -5
I say do your work and just listen to your body. If your missing numbers you may want to reevaluate your training. But a month out from the contest drop to a couple basic assistance exercises and 2 weeks out drop all accessory work. Thanks for the advice. .............................................................................. Saturday 04-17-10 (184.4wt) Squats Warm-Up 135-5, 185-5, 225-5, 275-3, 315-5 Workout 340-4, 385-3 (I stopped there, felt pretty good but didn't want to push my luck....today anyways -Assistance Work- Leg Curls 120-10, 150-10, 170-10! Good Mornings 45-10, 75-10, 105-10, 135-10 GHR Blue Band 12/15/18 -Other- SBC - Typ Warm-Up 65-5, 75-5, 95-3 Standing EZ Bar Curls 110-1, 130-1, 150-1, 160-M I've entered the "Power Curl" at next weekends WNPF event, to go along with Bench only, and figured I should at least do a couple reps before next weekend. I havn't done this movement since last years RAW event, 150 was easy, 160 felt about 50lbs heavier.
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Post by chancey on Apr 17, 2010 14:04:20 GMT -5
Good luck. Strong curl. Does the power curl differ from this feds curl rules?
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Post by Rosario-546 on Apr 18, 2010 6:44:25 GMT -5
Good luck. Strong curl. Does the power curl differ from this feds curl rules? Again I've never done a WNPF event, so I can only go by the rule book. The biggest differance is there's isn't a back plate/ or wall so backward movement is allowed, but no "heaving", whatever that's define as? POWERCURL RULES An E-Z curl bar will be used for all competitions. You will remove the bar from the rack with both hands in an underhand grip. Your knees MUST BE locked THROUGHOUT the entire lift. YOUR FEET CAN BE STAGERED OR STRAIGHT. Your arms must be locked fully at the start of the lift. Once you are set (motionless) you will receive the CURL command. You will then curl the weight upward without moving your body forward, bouncing the bar off your thighs, swinging and heaving the bar upwards. You can go backwards and then straighten up to complete the lift or you have the option of staying back. The bar must not go down and the bar must come up evenly on both sides. Lifters must have on a singlet or shorts that show their knees and the shorts cannot be loose or covering any part of the knees.
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Post by chancey on Apr 18, 2010 15:41:32 GMT -5
Leaning back certainly allows for much more weight. Similiar to this Feds old curl rules.
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Post by Rosario-546 on Apr 20, 2010 6:20:43 GMT -5
Leaning back certainly allows for much more weight. Similiar to this Feds old curl rules. You would think so, but my training I dont lean back, so adding it now im not sure Ill see an increased weight. Monday 04-19-2010 --Off-- Tuesday 04-20-2010 (182.8wt) (16.1% @26.9bmi) Deadlifts Warm-up 225-5, 275-5, 315-3 (Still feels pretty solid, no issues) -Assistance Work- Leg Curls 120-10, 150-10, 160-10 GHR- Blue Band 12/15/18 --Other-- SMP Warm-up 75-5, 95-5, 115-3 Bench Press Warm-up 135-5, 205-5, 225-3 Note: I No what people are thinking, 6days out from a meet, but my think was do it today, raither than 5 or 4 days out Which was going to happen.
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Post by Rosario-546 on Apr 21, 2010 5:47:57 GMT -5
Wednesday 4-21-2010 --Off--
I read an article awhile back on Elite Fitness, "4-Day Guide: How to Cut for a Short Weigh-In" by Brian Schwab. Although this isn't a short weight-in this Sunday, its a 12hr one. I thought I'd give the template a try and see what happens.
Day-1 Morning Weight 182.6wt.
"- Reduce your intake of high glycemic carbohydrates (breads, rice, pasta, potatoes) and drink a gallon of regular water. An example of this would be to have wraps instead of bread and whole grain rice instead of white rice or potatoes."
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Post by thatnuckolskid on Apr 21, 2010 20:58:32 GMT -5
are you looking to hit 181 or 165? if 181 you'll be under with room to spare, if 165 you may be pushing it.
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Post by Rosario-546 on Apr 22, 2010 6:43:08 GMT -5
are you looking to hit 181 or 165? if 181 you'll be under with room to spare, if 165 you may be pushing it. lol 181.......I dont have what it takes, to even attempt 165. I hate running, and for me that's the only way I'm getting down to 165 again. 165 is were I competed in college, and at that time I was playing collegiate soccer 7 days a week for hours, plus weight training, plus an hour of basketball.... Needless to say those days are gone, along with the 165 weight class. Day-2 Morning Weight 183.8wt. "- Start low carb (the only carbs should be from vegetables and protein bars) and reduce your sodium intake (no processed foods such as deli meat, cheese, frozen foods, etc). Switch to distilled or sodium-free water. Drink at least a gallon."
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Post by Rosario-546 on Apr 23, 2010 6:18:56 GMT -5
Day-3 Morning Weight 180.8wt.
"- Continue low sodium/carb but switch to drinking only 8 ounces of sodium free water every 2 hours. Stop eating and drinking around 4 PM."
Im adjusting this 12hr to fit my weight in time.
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Post by Rosario-546 on Apr 24, 2010 5:38:45 GMT -5
Day-4 Morning Weight 180.0wt (6:00AM) 12hrs to weight-in
--Update-- Actually Weight-In 176.0wt (6:00PM)
Meet Day morning (7:00AM) Feel pretty good, weight back up to 182.0wt, should be around 185.0 come platform time. It seemed like the whole dam meet showed up for early weight-ins last night, never seen that before.
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Post by 72 on Apr 24, 2010 9:01:55 GMT -5
Good luck.
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Post by Rosario-546 on Apr 25, 2010 17:02:54 GMT -5
Sunday 04-25-2010 Meet Day Bench 295/315/335 Power Curl 125/145/155 (NYS Open Record) www.youtube.com/user/AQRosario546#p/a/u/0/s82Hye9KRdoOverall pretty please. 335 ties a PR meet best for me, after last month poor showing Ill take this 335. Would loved to have given the Nat Curl record a go (175), but #1 Nat records arn't allowed at a state meet, and #2 you dont get 4th attempts if you've set a record on your 3rd atempt, o'well, rules and rules.....155 was smoked . Time to get back to work, this week off was a killer for me.
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Post by Rosario-546 on Apr 26, 2010 5:49:25 GMT -5
................................................................................................................................. Monday 04-26-2010 SMP (Standing Military Press) Warm-up 75-5, 95-5, 115-5 Workout 130-3, 155-3, 175-2
-Assistance work- DB Military Press 50-10, 60-10, 70-10 De Bench 95w/ redband 3wide/ 3med/ 3 close X 3reps Wt Dips BW-10, 90-10, 100-5, 115-5
Note: Im going to take Chancey advice and eliminate 1-2 assistance movement.....try anyways. .................................................................................................................................
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