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Post by nachtegaal45 on Nov 4, 2012 19:48:10 GMT -5
Keep with it man,the 5/3/1 is the greatest thing to hit exercise science and powerlifting since Paul Anderson and sliced bread.Good work!
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Post by dbunch on Nov 5, 2012 8:15:09 GMT -5
Thanks, I do love 5/3/1 and I have made great gains with it especially in my deadlift
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Post by dbunch on Nov 5, 2012 8:15:24 GMT -5
Monday, November 5, 2012 5/3/1 Cycle 4, week 3 Squats 1x5@170 1x5@215 1x5@255 1x5@320 1x3@365 1x1@405 Done
Notes: I took it easy today and I stuck with the just the minimum. I was going to do more but being that I haven’t been in the gym in almost 2 week and I have a meet in two weeks I figured I wouldn’t try to kill myself right now. Everything did go up easy. I still had to deal with the drainage from my sinuses but it was a lot better.
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Post by buckeye2010 on Nov 5, 2012 20:21:04 GMT -5
I took some time off after last competition and was just catching up. I admire the way you kept pushing through your workouts while having congestion issues. We all know how hard that is to do . Great job.
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Post by dbunch on Nov 7, 2012 5:42:54 GMT -5
Thanks Buckeye, I do appreciate your comments and support it makes working through problems like that much easier.
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Post by dbunch on Nov 7, 2012 8:30:46 GMT -5
Wednesday, November 07, 2012 5/3/1 Cycle 4, Week 3 – Pressing
Strict press 1x5@75 1x5@90 1x5@110 1x5@130 1x5@135 1x3@155 1x4@175 6x1@175
2 BD push press 1x3@70s 1x2@80s 1x1@85s
Notes: Felt really good today. I didn’t move through my lift like I normally do but the lifting I did do were strong.
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Post by Deleted on Nov 7, 2012 21:00:30 GMT -5
Awesome. Nice weights on the strict press.
What's "BD push press"
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Post by dbunch on Nov 8, 2012 5:09:48 GMT -5
I don’t just do powerlifting, I also participate in strongman, USAWA (odd Lifts) and highland games so a lot of my “accessory” training is designed to carry over into these events.
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Post by dbunch on Nov 8, 2012 9:12:40 GMT -5
Thursday, November 8, 2012 5/3/1 Cycle 4, week 3 – Deadlifts
Double overhand 1x5@210 1x5@260 1x5@310 Conventional 1x5@390 1x3@440 1x5@490 (555)
Notes: Wow, what a good training day. First, I actually got to train with another power lifter. We didn’t actually train together he was doing squats but we shared the area. But it was nice to chat with someone who gets it. Then a kill my deadlifts everything felt really good went up quick and easy. I far exceeded my expectations this morning I didn’t plan on anything over 3 and I managed to hit 5. I’m really looking forward to next cycle when my heavy week will be 500. I know it’s only a number but there will be a big mental boost!
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Post by dbunch on Nov 10, 2012 14:21:56 GMT -5
Felt good and lifted big on Thursday, Friday I was coughing so hard I was ready to black out. Feeling better today but it’s nuts that I can’t shake this. I’m going to try some heavy single on the bench tomorrow maybe 10 singles @ 85%. That will be my last workout before my meet next weekend. I may go to the gym and spend some time on the tread mill just light stuff, nothing fancy I don’t want to flair this up again.
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Post by dbunch on Nov 11, 2012 17:44:54 GMT -5
Sunday November 11, 2012 Bench 1x30@bar 1x5@135 1x5@185 1x3@220 10x1@250 1x1@270
Wide Grip 6x10@165
Grip work – 1’ V-Bar 90, 135, 180, 190, 200 missed right and left 2” v-bar 90, 135, 180, 190, 200 missed right, made left
Notes: nothing special today. I kept it light today. On a side note Jesse, the owner of the gym we train in ordered lunch for everyone; brisket, chicken and ribs w/beans and potato salad. Thanks much Jesse!
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Post by dbunch on Nov 16, 2012 7:06:52 GMT -5
I had my annual physical this week and I just got the results of my blood work back and everything is normal or better than normal so I’m good to go for another year. LoL - I just need to keep away from busses and beer trucks.
Meet Saturday – Back to work on training on Sunday.
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Post by osu122975 on Nov 16, 2012 10:57:58 GMT -5
good luck saturday
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Post by dbunch on Nov 17, 2012 15:59:21 GMT -5
Thanks!
I did well at today’s meet Squat I opened with 375, it was easy. I jumped to 420 felt good. I closed with a 440 was a good pick. I’m not sure if I could have done any more. It was a new PR. Bench, well as I said many time my bench sucks I opened with 260 felt OK, jumped to 280 it was just too much, No lift. Same on the 3rd attempt.
Deadlift, I rock the deadlift.
I decided to go all in and open with 500, I rocked it, my second attempt was 535, I’ve lifter 540 before but that was in the gym so I never count those so 535 was technically a new PR beating my old PR by 1 pound. I figured what the Hades, balls to the wall and went 550. It was so slow but I stuck with it and got a new all time PR!
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Post by osu122975 on Nov 17, 2012 19:33:24 GMT -5
Nice...
What age and weight class?
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Post by dbunch on Nov 18, 2012 7:03:22 GMT -5
I’m 48 and I lifted in both 308 and show, this most recent time was show
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Post by crazy on Nov 19, 2012 10:59:06 GMT -5
great numbers buddy!!!!!!! was there alot of lifters?
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Post by dbunch on Nov 19, 2012 14:11:46 GMT -5
Thanks, I'm thinking there was about 30ish lifters
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Post by dbunch on Nov 25, 2012 15:02:47 GMT -5
Back to my normal schedule of training again even though I did really well on my recent meet I think that I’m going to stay with my current routine and not make any adjustments.
Sunday, November 25, 2012 5/3/1 Cycle 5, week 1
Bench 3x10@135 1x5@185 1x7@335
Wide grip 5x10@165
Bent rows 90 degrees 5x20@95
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Post by dbunch on Nov 26, 2012 8:23:58 GMT -5
Monday, November 26, 2012 5/3/1 cycle 5, week 1 Squats 5x220 5x265 3x305 3x350 1x395 – Walk out only
Notes: My hip was really not feeling right this morning so I didn’t push it. We’ll see how it goes next week.
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Post by buckeye2010 on Nov 26, 2012 21:43:43 GMT -5
Congratulations! I just got caught up on the logs and you did a great job. I have been out of pocket lately so I have not posted. Just found out on Nov 16th that I was the overall Master's champion in Vegas and received a Championship belt via UPS. I left the competition early because it had taken so long I did not even realize I was in the running. Talk about having your head up your butt.
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Post by dbunch on Nov 27, 2012 8:13:36 GMT -5
Buckeye, Congratulation! That is totally awesome. LoL I guess if you’re not looking to set records or win awards it I can see how it would be easy to overlook.
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Post by dbunch on Nov 27, 2012 8:13:56 GMT -5
Well, as I got away from my cardio my weight has again climbed to and uncomfortable amount. So I’m back on the treadmill. It been so long I’m basically starting over from scratch (Not quite, but close enough) Right now I using a power walk I averages 3.7 MPH for 3 miles. I’ll work my way back up to 4mph and then I’ll incorporate some running.
Here is a rough example of my new schedule Sunday – Bench, Event training, conditioning (time permitting) Monday – Squats Tuesday – Conditioning (treadmill) Wednesday – Pressing Thursday – Deadlifts Friday – Conditioning (treadmill) Saturday – Conditioning, treadmill, swimming
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Post by dbunch on Nov 28, 2012 8:16:59 GMT -5
Wednesday, November 28, 2012 5/3/1 Cycle 5, week 1 – Pressing
Strict press 1x5@75 1x5@95 1x5@115 1x3@130 1x3@150 1x5@170 1x3@170 1x2@170
DB Strict press 3x10@50
Overhead triceps curl 3x10@120
Lateral raises 3x10@25
Notes: Good day in the gym. I like being back on my normal schedule.
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Post by dbunch on Nov 29, 2012 8:15:52 GMT -5
Thursday, November 29, 2012 5/3/1 Cycle 5, Week 1 – Deadlifts
Deadlifts Double Overhand 1x5@210 1x5@265 1x5@315 Conventional 1x3@370 1x3@420 1x5@475 (538)
Bent rows, @ 45 degrees 4x5@225
Notes: I feel really good about my deadlift I was hoping to hit 6 today but I’m OK with 5. Also I do train with the thickest and stiffest bar in the gym. On a side note there is a new gym opening here in Omaha on Dec 8th. It’s going to be Strength sports friendly place so I think I’ll go check it out. The name of the place is Omaha Barbell.
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