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Post by dbunch on Jun 29, 2012 6:59:17 GMT -5
Friday, June 29, 2012 5/3/1 Cycle 12, week 2 – squats
Squats 1x5@160 1x5@200 1x5@240 1x5@300 1x1@340
Notes: What a craptastic day I woke up just sore all over, I was going to skip today and train tomorrow but I talked myself into going in. Normally I can squeeze out a decent session once I get into the gym. Today that was not the case. My hips hurt, my back hurt and my shoulder hurt. Everything I tried to lift felt heavy and I couldn’t get comfortable under the bar. I finally realized that today wasn’t going to happen and I called it a day retiring to the hot tub for 20 minutes.
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Post by dbunch on Jul 2, 2012 7:46:44 GMT -5
Sunday, July 1, 2012 5/3/1 Cycle 12 – week 3, Shoulder Strict press 3x10@95 3x10@115 Push Press 1x5@155 1x3@175 1x1@195 Strict press 5x10@115
Bumbbell Press 5x10@40s
Monday, July 02, 2012 5/3/1 cycle 12 – week 3, Deadlift
Deadlift 1x5@200 1x5@245 1x5@300 1x5@370 1x3@420 1x1@470 Double overhand 3x1@315 2x1@365 1x1@405 (I didn’t quite get this one locked out)
Notes: I’m not really pushing anything the next 2 weeks, I want to get through my next Meet on the 21st and then I’m going to look at my training. I may change my focus a little because my next big event is going to be highland games in Sept. My traps are really shot – going to the masseuse this week to see it we can get the kinks worked out.
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Post by dbunch on Jul 4, 2012 14:54:07 GMT -5
Wednesday, July 4, 2012 5/3/1 Cycle 12, week 3 – Bench
RC – Warm Up
Bench 2x1@135 2x5@185 1x5@220 1x3@240 1x1@270 5x10@150
Triceps rope pull things 4x10@120
Hang Snatch 3x3@95 3x3@115
Circus Dumbell Press 1x3@70 (Each arm) 1x2@80 (Each Arm) 1x1@90 (Each Arm)
Notes: I woke up this morning feeling very motivated: I cleaned out the garages and tosses a bunch of junk I’ve been holding on to. Then I went to the gym around noon. I now remember why I go to the gym in the early in the morning. There wasn’t one station I worked out at that I didn’t have to clean before I could lift. People were leaving stuff everywhere.
Hope everyone one has a great 4th!
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Post by dbunch on Jul 6, 2012 6:00:05 GMT -5
Thursday, July 5, 2012 5/3/1 cycle 12, week 3 Squats
Squats 1x5@160 1x5@200 1x5@240 1x5@300 1x3@340 1x1@380
Good morning 4x5@200
Hang snatch 6x1@135
KB Swings 4x6@70 (Each Hand)
Notes: Well, that ends my year on the 5/3/1 system. I didn’t finish as strong as I would have liked but I made some good gains and I actually made it through the year without any major injuries. This week end I’ll do my write up and review of the program and what I thought about it.
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Post by buckeye2010 on Jul 7, 2012 13:51:28 GMT -5
Just got caught up on your posts. Way to keep it going. I just have not been able to hit the gym like I want but that is life. I actually signed up for the 100% Raw World Championships in October in Vegas. Are you thinking about going?
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Post by dbunch on Jul 8, 2012 8:30:49 GMT -5
Hey buckeye, I always look forward to your comments! I would love to go to worlds but I honestly don’t think it is in the cards this year. I had to big traveling events (family reunion and 30 year high school reunion) this year and I really can’t justify another trip this year. But I am thinking about 2013.
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Post by dbunch on Jul 9, 2012 9:03:17 GMT -5
Sunday, July 8, 2012 5/3/1 Cycle 12, week 4 Shoulders
Strict press 3x5@115 5x10@115 3x5@115
Thick v-bar grip work 2x5@60 (each hand) 2x5@85 2x3@85 2x2@105 1x1@115 1x1@125 1x1@135 1x1@150 1x1@160 1x1@170 1x1@180 1x1@195
Monday, July 09, 2012 5/2/1 Cycle 12, week 4 Deadlift
20 minutes on the elliptical 1x5@225 5x5@300 10 minutes of quality foam roller
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Post by dbunch on Jul 11, 2012 7:37:23 GMT -5
Wednesday, July 11, 2012
Bench
RC Warm-up 10x10@160
Triceps pulls 10x10@80
Standing ez-Curl 5x10@65
Pull-a-parts 3x10
This is my “official” deload week for cycle 12 of 531 but it’s a little out of sync with my next meet on July 21. So I’m going light but I’m cranking up the volume a bit this week. On a side note the pain in my traps and neck is gone. The foam roller is a wonder tool.
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Post by dbunch on Jul 13, 2012 7:32:58 GMT -5
Friday, July 13, 2012
Squats 10x5@205
Stiff Leg Dumbbell Deadlifts 5x10@90s
Notes: My plan was a light day and it started out that way. Then I decided that I needed to do 100 reps. I’m not feeling it yet. (much) but I do believe that that it going to be a long, sore weekend. My meet is on the 21st,Then I move into highland mode till September that back to powerlifting.
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Post by dbunch on Jul 15, 2012 6:38:11 GMT -5
Saturday I just played,
Hang snatch 2x5@65 1x5@95 1x3@115 3x1@125 3x1@135
Stand dumbbell press 3x3@70s
Single Arm DB Press 3x1@90s L/R
Single Arm deadlifts L/R 3x1@135 1x1@185 1x1@225
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Post by dbunch on Jul 15, 2012 18:17:52 GMT -5
Sunday, July 15, 2012
It’s 6 day out from my next meet. I hopped on the scale just to see where I was at and I tipped it at 326. Net even close enough to 308 to think about trying to drop the weight so I guess I’ll be competing in SHW again.
With that being said, I woke up this morning feeling every one of my 48 years and them sum and I really contemplated not going to the gym today. But Sunday is the one day I get to train with others who are of the same mindset as myself. So I sucked it up and went in.
I started the session rolling on the PVC pipe for the first time. It brought out a bad caser of turrets but I felt a lot better once it was done. I just kinda of played after that Thick bar clean and press at 110, 130, 150, 160 at about 180 it turned into a continental to the chest followed by a push press. At 200 my attempt just got too ugly and I passed for some grip work with the 1in V-Bar, My first attempt was (Unbeknownst to me) 190 pounds, I didn’t recognize that the bottom plate was a 100 and not a 45, with that I remove a 45 dropped the weight to 145 and had a little more success, I then move up to 165 and 170 which I was able to hit one with each hand. I tried the same weight again but not luck’ I dropped the weight down and still couldn’t move it. I figure that was my sign to call it a day.
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Post by dbunch on Jul 22, 2012 7:33:40 GMT -5
I’m going to call yesterday’s meet a measured success. I weighed in at 334 not where I wanted to be but not unexpected either. I have not been watching my diet at all this summer, something I need to get back to. I can also say that I’ve never been so unprepared for a meet. Not so much physically but mentally. I walked into this thing without an idea of what my first attempts were going to be, which for me is unheard of. I generally have all my lifts mapped out at least 2 week in advance.
For the squat I opened with 167.5KG – 369.2lbs I was able to nail it easily. My second attempt was 185KG – 407.7lbs. For this lift I had an extra adrenaline boost. I was on deck, waiting for the person before me to go I look at the screen and saw his attempt was 270K. All I could think was “Holy Crap!, I forgot to convert my attempt, after some confusion it was just a miss-type. Anyway, I nailed the lift and it felt good. I thought “screw it, go for broke” and I put down 197.5kg – 435.2lbs as my last attempt. Turns out that was a good call on my part I made the attempt.
On the bench I had put down 122.5kg – 270lbs as my opener but in the warm up room I was struggling with the weight. I changed my opener to 115kb – 253.5lbs. That also turned out to be a good call. I had a hard time with that and on my next attempt, 122.5kg – 270lbs, I completely missed it. It felt good going down but I couldn’t get it to go up at all. I passed on my third attempt. No point wasting energy on something I know I’m going to miss. I have no idea what is happening to my bench but I really need to figure it out.
Going into the Deadlift I wasn’t sure what to expect Squats went great, but my bench was dismal, and My warn ups didn’t give me any indication either way so I was really going into the event blind. I had put down 220kg – 485 as my opener, I had thought about changing it but didn’t. I made the attempt easily. That restored my confidence quite a bit. For my second attempt I did 230kg – 507lbs. Again, I pulled it without a problem. By this point I was back on my high again and ready to lift. At my last meet I just missed 534 so that was the natural choice for my last attempt, 242.5kg – 534.5lbs. on the attempt I got stuck at the same point I did in March but somehow I managed to pull through it a lock it out.
Al in all it was a great meet. As always the best part was getting to see and talk to all my Powerlifting friends and make a few new ones. Other than the bench I really had a great showing and I’m very happy overall, I totaled 1223.4 not my best ever but OK. I’m thinking if I can figure out my bench problem next spring 1300 is not out of the question.
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Post by dbunch on Jul 23, 2012 5:21:49 GMT -5
Sunday, July 22, 2012
For now I’ll continue this thread but I think I may start a new one for my training going forward. I wont make the jump until I decide on my new routine.
Being the day after a meet I just played around a bit with the weights. Strict pressing 5x10@95 3x5@135 3x3@155
Anderson Squat 1x3@185 1x3@225 1x2@285 1x2@315 1x2@360
That was more or less it,
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Post by zimbo415 on Jul 23, 2012 7:41:31 GMT -5
Nice job on the meet, good idea adjusting on the bench, your bench will get there just keep plugging away.
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Post by buckeye2010 on Jul 23, 2012 18:42:29 GMT -5
Great job at the competition. Experience really paid its dividends. I took some time off but hope to really get back into things.
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Post by dbunch on Jul 24, 2012 7:06:31 GMT -5
Thanks everyone!
Tuesday, July 24, 2012
This week I’m just going to focus on conditioning and Sunday I’ll start my new program. My goal for 2013 is to total 1300. I think that is very doable. If I can get my bench figure out I don’t see why I couldn’t add 75 to 100 pounds to it by March which alone will put me at or over that total.
Today elliptical 50 minutes
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Post by dbunch on Jul 25, 2012 7:07:12 GMT -5
More elliptical work, 40 minutes. I also played with some overhead squats, I got a lot of work to do there.
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Post by dbunch on Jul 29, 2012 9:23:02 GMT -5
Thursday and Saturday I did more conditioning. Today I’m going to start a new program still based 5/3/1 because I think it has been a solid program for me but with the new program I’m also going to start a new thread.
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Post by dbunch on Aug 9, 2012 7:17:41 GMT -5
Thursday, August 09, 2012 5/3/1 cycle 1, week 2 – Pressing
Strict press 1x5@70 1x5@85 1x5@100 1x5@110 1x5@125 3x5@145
Standing DB Press 3x15@40s
Triceps press 1x15@80 3x15@100
DB Curls 3x10@40s
Face Pulls 3x20@100
Notes: everything went well this morning. I was just trucking through my workout and I actually added the DB curls and Face pulls as an afterthought to fill time.
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Post by buckeye2010 on Aug 12, 2012 10:13:54 GMT -5
Double threads means double the workouts. Right?
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Post by dbunch on Aug 13, 2012 7:08:51 GMT -5
LoL - if only I had the time!
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Post by dbunch on May 26, 2016 13:39:56 GMT -5
Lol - I just wanted to keep this log closer to the top so it is easier to find, never should have split my logs. learn from my mistake
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