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Post by dbunch on Dec 26, 2010 16:15:29 GMT -5
Bench 25@135 + 16 gray band lat pulls 17@225 + 16 gray band lat pulls 4x(6@225 + 16 gray band lat pulls)
Close grip bench w\EZ curl bar 3x20@100
3x30seconds air squats
Thursday and Friday I’ll set my maxes and Monday I start over with 5/3/1, when I start my training in earnest. My first meet is Feb 19. I sent in my entry form Friday so it is official. Not a lot of time but I think I’ll do OK
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Post by dbunch on Dec 27, 2010 11:07:33 GMT -5
Took today off work so I was able to spend a leisurely morning in the gym Squats 10@135 5@225 3@315 1@365 1@415 1@450 – and it was a good one – I think I could have hit another 10 or 15 lbs but no point brweaking myself yet. So 450 is my 5/3/1 open I’ll do MP tomorrow.
Stiff Leg Deadlifts 2x10@135 – started to cramp up so I moved on
DB Shrugs 5x8@135
EZ curls 10@65 5@85 3@100 1@110
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Post by dbunch on Dec 31, 2010 18:19:53 GMT -5
Yesterday I set the base line for Bench, Deadlift and Military press. My numbers are 345, 515 and 215 respectively. Notes: on the bench I hit 335 with no problem but needed a little help on 355. So I called it 345 the deadlift and MP I nailed dead on
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Post by dbunch on Jan 3, 2011 21:00:10 GMT -5
Well I’m finally back doing the 5/3/1. If nothing else I really like the structure of a defined workout. Just a quick recap of my baseline numbers 215 – MP, 515 –DL, 345 – BP and 455 – SQ Monday MP 10@95 5@130 5@150 9@170 5x10@100 Triceps pull down/apart with rope 3x20@60
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Post by chancey on Jan 3, 2011 21:56:07 GMT -5
I really like the simplicity of the 5-3-1. Are you going to run this in preparation for one of your contest?
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Post by dbunch on Jan 4, 2011 7:09:34 GMT -5
Not really, I do plan to participate in several contests this year but I’m just going to run the program and let the contests fall where that may. My first meet is Feb 19 and it falls at the end of a heavy week, not idea but it is what it is. I may adjust that week a little by only doing the minimum 5/3/1. I’ll have a better idea as it gets closer. That one is only a Push/pull, the meet I’m really looking forward to is in April it’s a full meet and they don’t have a firm date for it yet.
My real go is long term. I think back in an earlier posts I suggest some really big numbers I would love to hit before I turn 50, 600 squat, 400, bench and 700 dead lift. I know that is some serious numbers but why think small. So to circle back to you original question I’m gearing my 5/3/1 more to my long term goals than to any upcoming events. I’m really just using them to break up my bigger goal into more manageable chunks.
-lol- just for reference I’ll be 47 in July, so I’ve given myself just over 3 and a half years
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Post by Rosario-546 on Jan 4, 2011 7:20:23 GMT -5
Nice work with the MP......and good luck with the upcoming meets and goals.
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Post by chancey on Jan 4, 2011 9:05:53 GMT -5
I like the 5-3-1 and no doubt think that it's something you can get strong on but for me I find the MP actually takes away from my bench. I'd prefer the extra bench work that was recommended by Wendler and I like to keep my over head reps above 5 or the shoulders take a beating. Opinions vary on this quite a bit but after reading quite a few 5-3-1 logs the bench is usually the one that gets called out as the lagging lift.
Good luck with the meets.
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Post by dbunch on Jan 4, 2011 9:53:05 GMT -5
I don’t disagree about the overhead work affecting the bench but I also compete in strongman events so the overhead work is a must.
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Post by chancey on Jan 4, 2011 13:09:45 GMT -5
Yes you do for strongman but if that is the case I'd be working these ala push press. Unless you know I'd train for the log every other month and work that neutral grip as well.
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Post by dbunch on Jan 5, 2011 7:39:45 GMT -5
I guess my MP workout is more of a hybrid. I typically start off with just the military press and as I get fatigued I move to the push press. I don’t know if that is a better way of doing it, it’s just what I’ve always done. I would like to do more log work but unfortunately neither of the two places where I train have one nor are they likely to get one. So I make do.
And I do appreciate all the input. I’ve learned a lot from everyone here and it has really improved my performance.
Tuesday Dead Lifts
185@10 5@305 5@350 6@400 – I wasn’t very happy with that. I was looking for 7 to 9 reps. We’ll see what happens next week. 5x10@235
I bowl on Tuesdays so I didn’t do any extra stuff.
Just a note on my dead lifts I did start lifting with slippers (I actually found a place that sells size 14) so I any getting use to that and I purchased a mini dead lift jack. It is worth every penny I paid for it!
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Post by Rosario-546 on Jan 5, 2011 8:45:05 GMT -5
Ah your doing a push press, nice numbers regardless.........I too pull in slippers now, not sure they really add anything, but they sure are comfortable. I even will bring my mini jack to the gym, it gets some odd looks, but there just mad they dont have one....ha
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Post by chancey on Jan 5, 2011 9:00:17 GMT -5
I just feel that you should train the way you play. I've seen technique overcome brute strength when it comes to the push press.
I know it's not the same but a good compromise is dummbells to work your neautral grip press.
noskaj - The only thing anybody is mad at you about is the fact that you are a sub 200 BW 600+ pound puller. Oh, wait, that's just me. He-He
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Post by dbunch on Jan 7, 2011 6:48:36 GMT -5
Chancey, I don’t disagree with your philosophy at all; I think it is very sage advice.
Thursday
Bench Press 10@135 5@205 5@240 10@270! 5x10@160
Medium grip seated cable rows 5x20@90
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Post by chancey on Jan 7, 2011 7:17:11 GMT -5
Just lift bro. That's what really matters. Nice set at 270!
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Post by dbunch on Jan 7, 2011 16:47:21 GMT -5
Friday SQ
Squats 10@175 5@270 5@310 5@350 10@205
That was it.
My sinuses are congested and every rep built up the pressure in my head and it finally got to the point where I couldn’t take it anymore. So, I end my first week back on a mixed not I had some really good number on my upper routines and some not so spectacular number on my lower. I’m just happy to be back on my normal routine (more or less.) Better number next week hopefully!
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Post by dbunch on Jan 10, 2011 19:01:46 GMT -5
Monday MP 10@95 3@140 3@160 6@190 5x10@100
And I called it a day there. I had 8 inches of snow waiting for me at home and I had to get the driveway cleared before my wonderful wife and child got home
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Post by dbunch on Jan 14, 2011 22:20:38 GMT -5
Not a great winter for me health wise, I was out the last 3 days with a sinus/ear infection but I did manage to make it back to the gym today.
I just picked up where I left of and I’ll try to use the rest of the week to get back on track. DL 10@225 3@330 3@375 6@420 I didn’t get to my 5x10 Sets – I broke my rule of not chatting with people in the gym and ended up blowing my time.
tomorrow I'll do my bench work
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Post by dbunch on Jan 15, 2011 15:38:14 GMT -5
BP 2x10@135 3@225 3@255 9@275 – I was scheduled to do 285 – poor math on my part 5x10@160
Medium grip seated cable rows 4x16@120
Treadmill 30min@ 3m/h
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Post by dbunch on Jan 16, 2011 13:20:18 GMT -5
Sunday
Squats 10@135 3@290 3@330 3@370
Barbell Shrugs 4x18@225
Superset – Dumbbell Squats, Goblet grip + Deadlifts 4x(12/4)@(70/225)
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Post by crazy on Jan 17, 2011 13:01:45 GMT -5
What is goblet grip?
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Post by dbunch on Jan 17, 2011 13:21:18 GMT -5
It’s holding the dumbbell by one end so it’s vertical instead of horizontal. I don’t know if that is a real name or not but it’s what I call it because it reminds me of a goblet.
Monday Military/push press 10@65 10@95 5@150 3@170 4@190 5x10@100
Dumbbell curls 4x10@40
Tricepts pushdowns 5x10@140
30 minutes on the treadmill at 3/mph, 20 minutes @ 0% grade, 10 minutes @2% grade.
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Post by crazy on Jan 17, 2011 13:28:13 GMT -5
What...do you have super gigantic man hands? how do you hold the end of a dumbell?
I have minature hands.
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Post by dbunch on Jan 17, 2011 18:05:49 GMT -5
LMAO – Well my hands are kinda of big – but not that big – You are actually cupping what would be the top end in both hand up by you chest.
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Post by dbunch on Jan 19, 2011 7:04:07 GMT -5
Tuesday deadlifts
10@185 5@350 3@400 4@445 5x10@235
15 minutes on the elliptical
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