Cycle 10 Week 3 Squats

135X15, 225X12, 315X10
380X5
420X3
460X1
480X1

I definitely feel like I took a couple weeks off squats. Back was tight and it felt heavy. Damn holiday season is taking it s toll. Oh well. I will finish up this week and get my shit together for the start of next week. It is New Years eve tomorrow night so, probably won't be training for a couple days :).

In the meantime I am putting together my training for the next 6 weeks of training leading up to Provincials.

Cycle 10 Week 3 Heavy Bench

135X20
225X10
275X8
315X5

Flat Bench - 355X3
355X4
CGBP - 315X4
315X4 all paused
Incline - 290X2X2

Incline was a little off, trained on a different bench than Im used to, little different angle. Otherwise, solid training session. Bench is feeling great, got 1 more rep out of the prescribed reps on flat and close grip (4), supposed to be 3, so thats a good sign I hope. This is week 8 for the bench program, getting into some heavy triples which is what I like. Still 4 weeks away from testing 1RM, getting pumped to do so. Now I just gotta get my other lifts going. Going to finish this week then two more back to back cycles of 5/3/1 for squats and deadlifts. That would bring me to 12 cycles of 5/3/1 and a full year on the program. Then I can say I gave it a solid run, and maybe look at some other programs.

Heavy squats tomorrow.

Cycle 10 Week 2 Light Bench

I skipped squats and deadlifts this week. Tried hard to stay on track but something had to give. Got in a quick light bench session today just to stay somewhat on track.

235X10X2 speed bench
Standing OHP - 135X10X2
Skulls - 135X8X2
DB Raise - 20X10X2
Cambered Bar Tri PRessdown - 140X15X2

I have definitely taken the xmas season bulk to a new level lol. I stepped on the scale and I am officially in the 120 weight class, but only a by about 1 lb. Needless to say, I will lose that, I don't plan on competing in that class. Its been fun bulking though. I have kept on track with the Ed Coan bench program but not the other lifts. I plan to get back on track best week. I have 7 training weeks until the MPA provincials in Winnipeg on Feb 21 and I plan to add at least 15-20 kg to my last meet total.

Cycle 10 Week 2 Heavy Bench

135X20X2
225X10
315X5

Work Sets;
Flat Bench - 335X5X2
CGBP - 300X6, X5
Incline - 275X5X2

That was it for today, in and out. Ill do back later in the week.

Cycle 10 Week 1 Deads

Pretty straightforward deadlift session. Felt ok, haven't really been pushing (or doing) deads lately.
Warmed up with 135, 225, 315.
385X3
425X3
480X3 PR

Took a run at 575….got to just above the knees and stuck.
 I gotta get my deadlift moving.

Cycle 10 Week 1 Light Bench Day/Shoulders

135X20X2 Warmup

Flat Bench 235X10X2
Standing OHP - 155X8, 155X8, 155X6
Skullcrushers - 135X8X2, 115X10
DB Side raise - 20X10X2
Tri Pressdown - 140X20X2
DB Shrugs - 85X10X2

I like the lighter DB raises, they are more for rehab than strength but they feel good after heavy presses.
Deadlifts tomorrow

Cycle 10 Week 1 Squats

135X15
225X10
315X8

350X3
405X3
440X3
440X3
440X3
315X12

Feels good to be back at the structure of 5/3/1 but I gotta say it felt light compared to what I have been doing. I was supposed to work up to a 480 for a single just stuck with the 440. I have been going pretty heavy so decided to stay with the lighter weight for now. Felt like a beast again tonight. I feel like I may have blasted through another training slump.

Cycle 10 Week 1 Heavy Bench

Back to the 5/3/1 for Powerlifting for squats and deads. I am sticking to the 12 Week Ed Coan bench program as their is 6 weeks left - perfect fit to 2 back to back cycles of 5/3/1. Finally into some heavy weight in the bench program and I am enjoying it. I gotta admit I almost gave it up because of the lighter weights and higher reps in the first 4 weeks.

Flat bench - 325X5X2
CGBP - 285X5, X7
Incline Bench - 265X5X3

My incline finally caught up to where it is supposed to be in the program. Felt like a beast tonight, everything felt light. Love those days.

Finished off with;
Flat Bench - 265X6, 225X9, 225X8
Lat Pulldown - 140X12, X8, X8

Did all the flat bench and lat pulldown back to back like a big superset.

Heavy squat day tomorrow.

Back Workout

DB Bent Row - 85X10X3
Lat Pulldown - 140X8X3
DB Shrugs - 85X10X3
Upright Cable Row - 120X12X3
DB Curl - 35X12X3

Mediocre workout at best. Can't wait til my leg is better so I can squat again.

Heavy Bench

Groin still no good. Not sure how long it will be before I can squat heavy again. Hopefully not too long, it's killing me. Elbow tendons felt better, but did get sore after a bit. I think it's just a fact that I will battle them for as long as I train heavy and often.

135X20
135X20
225X12
275X8
315X7 (touch and go rep PR with 315)
365X2 (touch and go rep PR WITH 365)
365X2 (t+g)
375X2 paused 2 board
375X1 paused 2 board

CGBP - 275X7, X6, X8

First time I have doubled 365. It was touch and go, but a PR nonetheless.
Still enjoying just training how I want without following any program. I will have to decide what i am going to do soon though once my groin is healed.
Probably train back and a lighter bench day later this week.

Bench/pulled groin/tendonitis/deload time I guess

Only had about 45 minutes to get this in and knowing I wouldn't be able to train almost all weekend I squeezed it in.
135X15
225X12
275X8
315X5
345X2 pause
365X1 pause
365X1 pause 2 board
365X1 pause 2 board

Not the greatest workout, didn't feel all that strong today. Probably just rushed.

I pulled my groin playing hockey Thursday and its pretty bad so will be taking some time off of lower body training until I think it's healed up. Also might take at least a few days from upper body as well - elbow tendonitis has flared up again. Turns out I do need reload weeks haha.

Deload Squats? Bah!

Not following 5/3/1 this week. Who says you need to deload? Kinda nice to just train and do whatever I feel like doing for a change...I decided to squat again after the marathon two days ago. Legs still sore from it.
Lower reps higher weights than Sunday

135X10
225X6
315X5
365X3
405X3
425X3
455X3 Rep PR
465X2 Rep PR
465X2
465X1 (fell forward a bit had to correct)
315X11
225X15

I'll prob do something tomorrow.

Deload Bench Assist

Seated BB OHP - 135X13, 185X8, X7, X8
CGBP - 275X5, X6, X4 paused
Floor Press - 305X3, X4
Skullcrushers - 125X10, X10
DB Lateral raise - 30X10X2
Tri pressdown finisher on cable cross - 140X40 rest pause

Cycle 9 Week 3 Squats - End of Cycle 9, 1RM #'s recap after 8 months

Trained in the am today which I haven't done in a while. Didn't eat much before hand either, just a shake and a banana. Mistake.
Didn't have my sheet for 5/3/1 numbers so I just winged it. Decided to go for a little more volume to end off cycle 9.
135X15, 225X12, 315X10, 365X8, 405X3 (usually good for 5-7 reps with 405 but hit the safety on bottom and it threw me off. Basically had to good morning it up.).
365X7, 315X10.
That was literally the finisher, I was on my ass. Was going to do 225 and 135 but nope. Packed up and left when I could stand up.
I did the whole workout in flip flops, never got in to my squat shoes, a belt or knee sleeves.
Im not going to squat again without eating beforehand haha.

That is the end of cycle 9 of 5/3/1. I haven't decided of I am going to do another cycle or try something different. I'm not going to deload this week but probably just train whatever until I figure out what Im going to do.

1RM sanctioned meet numbers recap after 9 cycles - 8 months
Squat - from 455 to 528 (+73lbs)
Bench - from 355 to 385 (paused +30lbs)
Dead - from 475 to 551 (+76lbs)

Definitely hitting a plateau which is why I might change up the training a bit to break through it. But still hitting PR's nonetheless.

Cycle 9 Week 3 Bench

Feeling off today...went ahead and trained anyway.

135X20, 225X12, 275X5
295X5 paused
325X3 paused
355X1 paused
375X1 paused
365X2 paused 2 board
365X2 paused 2 board
315X5

10 sets of barbell bench.

Skwaats tomorrow hopefully feeling better to finish off Cycle 9 of 5/3/1

Cycle 9 week 3 Deadlift

I didn't actually deadlift. I have been deadlifting every other week and doing assistance in

place.

Tri-set;

Chinups - bwX20X3

Hanging Knee raise - 3 sets of 20

Upright Cable Row - 140X15, X12X12

Bent DB Row - 100X8, 85X10X2

Good Mornings - 135X8X3

Wide Lat Pulldown - 140X8, X8, X10

Cycle 9 Week 3 Bench Assist

BB Bench - 135X15X2
225X12
CGBP - 275X7, X5, X5
Floor Press - 295X3, X4, X4. As I was about to lift I got attacked by a pug.
Skullcrushers - 125X10, X9
DB Lateral Raise - 30X10X2
Tri Pressdown finisher - 70X30 rest pause

Really good workout….short rest periods with limited time to train.  Deadlift day tomorrow.

Cycle 9 Week 2 Squats

I overcaffeinated for this one haha. I had a large black timmies followed by a scoop of pre-workout. Whoa.

135X15, 225X10, 315X8
330X5, 380X5, 420X5. I think 420X5 is a rep PR. I had more in the tank but stopped there.

Worked in some biceps, havent done them in a while.
EZ curl - 95X15, 12, X12
Seated DB Preacher curl - 30X12X3

DB Shrugs 85X12X3

Bench Assist tomorrow

Cycle 9 week 2 Bench Press

Took a few days off, was just too busy. Felt good though to rest up.

135X20, 225X12
255X5, 285X5, 325X5

2 board press-
265X2, X2, X1. Got way out of my groove on the last set and couldnt get another rep out.

Regular Bench -
315X5, 275X7 drop set

Cable Cross - 60X20 for a finisher

My son Hayden benched for the first time - 45(bar)X12, X15 haha. He's 11 so its time to start.

Squats tommorow.

Cycle 9 Week 2 Deadlifts

I hate doing deadlifts for reps.  Its 5's week this week which is fine for the other lifts, but deads? Yuck.

135X8, 225X6, 315X5. Did a little less than usual for warmup considering the reps I was about to do.
355X5, 405X5, 455X5 rep PR.

That was all I did today. Usually do some trap and lat work but no time today. I'll squeeze em in later in  the week, maybe a marathon workout on the weekend.

455X5 is a rep PR though, and was happy with it. 455 was my 1RM when I started this program in February.

Prob rest tomorrow as I have hockey, then will bench on Friday.

Cycle 9 Week 2 Bench Assist

Seated BB OHP - 185X10, X7, X8
CGBP - 275X4, X4, X5 paused
Floor Press - 295X3, X3, X4
DB Lateral raise - 30X10X2
Tricep Pressdown - 70X15X2

Cycle 9 Week 1 Squats

Weights felt extra heavy today. Didn't live the cleanest lifestyle over the weekend and not much good sleep either. Did eat a lot though.

135X15, 225X10, 315X8
355X3, 405X3, 445X3
485X1, 405X5, 365X6, 315X10 for  a finisher.

Start Week 2 tomorrow with bench assist.

Cycle 9 Week 1 Bench

135X20, 225X12

295X3, 325X3 paused

345X3 touch and go

370X1 paused

2 board press - 365X2X2

Bench press - 275X9, 225X10

Lat Pulldown - 140X12X3

Cycle 9 Week 1 Deadlifts

Getting used to training at different times now that I am not working shift work anymore. Already notice that I am more tired come training time after working all day.
I have decided to start alternating between conventional and sumo deadlifts every other week. Conventional is getting hard on my back, and I find sumo a lot easier on the back. going to try and get good at both, that way I can decide which to use in competition.
Also added some more core (lower back and abs) and going to try and stick to it this time.

Bent BB Rows - 135X15, 185X12X2
Hanging Knee Raises - bwX20X3
Good Mornings - 135X10, X8, X8
4" Rack Pulls Sumo - 225X6, 315X5, 405X2X2
Trap Bar Shrugs - 175X12, X12, X10
Upright Cable Row - 140X8, X10
EZ Curl - 75X12X2


Nice to change it up, so far I really like sumo deadlifts. The good mornings really got my lower back burning which I haven't felt in a while. Playing first hockey game of the season tomorrow so will probably take the night off from the gym and bench on Friday.

Cycle 9 Week 1 Bench Assist

Still tired from Westerns and the drive home overnight immediately after the competition. Did have a great sleep last night though. Feeling a little weak so took it a little easier, went a little lighter and and took some sets out.

Seated BB OHP - 135X15, 185X8, X5, X6
CGBP - 2754X2
Floor Press - 275X3, X4
Skullcrushers - 115X9, X8
DB Lateral raise - 25X10X2
Tri pressdown cable - 140X20

Definately weak and tired but eating lots and sleeping lots for recovery. Hoping to compete in a meet in Winnipeg in late November, should be able to get in 2 three week cycles of 5/3/1 with a 1 week deload before then. Not going to make any huge gains by then but going to work on form and technique and maybe some small PR's.

2014 CPU Westerns

Had a great deload week going into Westerns - I did nothing as far as any training. I didn't step foot into a gym or grab a single weight. I didnt even stretch. Some guys say not to do "nothing" but I guess is works for me lol. Or maybe I would do better if I did a light deload or workout. Started the day with an equipment check and weigh in at 11:00am. Weighed in at 101.6kgs. Lots of wiggle room. The lighter weight helped my wilks too. After what seemed like a long wait, started to warm up around 1:15pm for squats. Did my usual warmups with a couple of other 105 open guys. Already handed my first attempt at weigh in for 220kg (484lbs). It went easy and felt good. Next was 230kg (506lbs). which breaks the provincial record I set in June at 227.5kg. It went ok, not much of a struggle. Was planning to either go with 235 or 240kg for my last attempt, and since 230 went well I went for 240kg (528lbs). It went up good and actually easier than expected. Was really happy with that, I never had that much weight on the bar for a squat ever. Good for the unofficial mb record.

Next was Bench. Opened with 162.5kg (357.5lbs). Easy opener went fast. Second attempt 170kg (374lbs) which is a competition PR for me. Went fast and fairly easy. Went ahead with 175kg (385lbs) on my last attempt and got it. It was a grinder but a good lift, and an unofficial mb record in the 105 open class.

Deadlifts last and man, was I gassed. I felt like I had nothing left in me. But a few cookies, a sandwich and my second energy drink of the day I was able to pull it together. Opened with 230kg (506lbs). Went fast and easy. Second attempt was 240kg (528lbs) and went easy as well. I wasnt planning on going for a PR in the deadlift today, but it just felt light, and I knew that even if I missed my last attempt I had the bronze anyway. So went ahead with 250kg (551lbs) and got it. A 2.5kg PR for me in competition and gym.

So ended up with a 665kg total with a 402 wilks, good enough for the bronze medal in the mens 105 open unequipped class.

Overall a great meet. There was 80 lifters, and it was ran really well. Had a lot of fun and met some good people. I look forward to the next and as always, building on my total.

Cycle 8 Week 3 Squats repeat/Last session pre-Westerns

Last training session until Westerns next Saturday. Again, didn't follow 5/3/1 today just sort of went with it and put on the bar whatever I felt like, working up to a double. Didn't go for a big single, no need just one week out from competition.

135X15, 225X10, 315X8
365X3, 405X5, 455X2(rep PR)
405X2 paused, and 315X12 for some cardio lol

Great squat session today, loving squats lately. I don't feel like I'm anywhere close to a "plateau" with my squats, and can't wait to get back to training them after Westerns again. Looking at going to a X2 a week squatting program, at least trying it anyway.  I realized today that I am using my beginner 1RM on squats 8 months ago for a working rep set now, doing 405X7 last week.

That's it, deloading this week then Westerns. Will probably take the week after off as well at least from heavy stuff before getting back at it. Going to re-plan my training split, I might have to change it up a bit. No more shiftwork, back to MON-FRI hours starting in October, and with hockey season starting up for the Boy, I will be busy again.

Cycle 8 Week 3 Bench press repeat/heavy singles meet prep

Didnt actually follow the 5/3/1 today just worked up to a couple of heavy singles.

135X15, 225X12
275X5, 315X3 paused
365X1 paused with commands, lift off
385X1 paused with commands, lift off
390X0.
315X2 paused
225X12 speed bench

Lat pulldown 90X15X3

Might have got the 390 if I didnt do the 365 and 385 before. Did a light lat workout.

Last workout with squats tomorrow.

Cycle 8 Week 3 Deadlift repeat/Hill sprints

Didn't do the 5/3/1 sets just worked up to a single;
135X10, 225X5, 315X5
405X1, 455X1, 495X1
550X0, 405 X3 paused

Went for a PR with 550, lost grip with my left hand just before lockout. I've never had an issue with missing a lift from loss of grip before. Would have been nice to set a small PR in my last deadlift workout before Westerns, but oh well. I'm not gonna let it get to me and not going to try anything crazy at Westerns with my deadlift.  At least I know where I need to focus my training on over the winter, because it is clear that my deadlift is stuck.  Looking forward to resting my deadlift now, maybe thats all it needs. I haven't taken a week off in 7 straight week, so that could be it. Last time I rested my dead it went up a bit.

Edit: I realized later in the day that I did hill sprints for the first time the day before this deadlift workout, which is apparently a big no-no due to the required recovery needed. I just found an excuse for why my deadlift sucked today.

Probably rest tomorrow and bench on Thursday.

Cycle 8 week 3 repeat

Repeating last week just to fill the last week before Westerns

Im a little hungover today so it was a bit of a grind.

Seated BB OHP - 135X10, 185X8, X7, X8
CGBP - 305X3, X4, X3 all paused
Floor Press - 295X3, X4, X4
Skullcrushers - 125X8X2
DB Lateral Raises - 30X10X2
Tricep PRessdowns - 70X10X2
DB Shrugs - 45X20, X25, X20

Cycle 8 Week 3 Squats - End of Cycle 8

Definitely fueled up today for an epic squat session (aka stuffed my face).

Warmed up with;
135x15, 225X12, 315X8
Work sets;
365X5, 405X5, 445X3 - rep PR for me
475X1
405X7 - rep PR with 405. Had another in the tank but felt a little lightheaded and racked the bar lol.
315X8, 225X8 paused explosive.

Lots of volume today, and if I didn't have to be somewhere I would have kept going too. Squats feeling really strong lately, nice to hit some rep PR's closing in on Westerns. That is the end of the eighth cycle of 5/3/1. Here is a recap of the progress after 8 cycles of the program;

Squat went from 405 to 505, +100lbs
Bench went from 355 to 385, +30lbs
Deadlift went from 475 to 546, +76lbs

Those are gym lifts, hopefully will add some in competition.

Not bad for eight months. Gains are definitely tapering off, thus the different assistance exercises I have started to add. I don't want to change too much before going to Westerns, but I am going to have a look at my split and probably make some changes to train with over the winter. I know the bench gains are going to be slow, but I really want to smash my squats and deadlift.

I am going to repeat this last week instead of starting a new cycle, because I only have one more week of training before I leave for Calgary and rest for the week.

Cycle 8 week 3 Bench Press

Warmup;
135X20, 225X12
Work sets;
285X5, 315X3, 345X2, 365X1 all paused.
Assistance work;
345X2, X3, X2 2 board press paused.
Drop set finisher;
315X5, 225X8, 135X12.

The drop sets were done as quickly as I could take the plates off. Last workout of 8th cycle tomorrow with squats.

Cycle 8 Week 3 Deads

Continued to focus on mid point of my deadlift, which I am starting to realize is weak and what is holding me back on some bigger numbers. All pulls done from the rack about 4" off floor.
135X15, 225X10, 315X3
380X5, 430X3, 480X1. All without belt.
505X1 belt.
600X0, tried with belt and straps, no go.
405X2X2, no belt or straps paused for 1 second

Cycle 8 Week 3 Bench Assist

Seated BB OHP - 135X12. 185X8, X7, X7
CGBP - 295X3, X4, X5 paused
BB Floor Press - 275X3, X4, X5
Skullcrushers - 125X10, X10, X7
DB Flyes - 30X10X3

First time doing floor presses. Kept it at a medium weight to get a feel for the movement. I can definately see how it will (hopefully) help with the middle of the lift which is my sticking point. I am going to do these on bench assist day and keep doing board presses on actual bench day.
I mistakenly thought for some reason that this is my last wek of training before Westerns, but I have 2 weeks lift before deloading. I`m not a good mather. I think I will just repeat this week again instead of starting another cycle.

Deads tommorrow.

Cycle 8 Week 2 Squats

135X15, 225X10
315X5, 365X5 no belt, 405X5 belted
405X5
365 X5 with a 3 second pause in the hole and explode out
225X15 for a finisher

Bench assist day tomorrow to start out week 3 of this cycle and the last week of training until Westerns Oct 4.

Cycle 8 Week 2 Bench

135X15, 225X12
245X5, 275X5 both paused, 315X5 touch and go.

Starting to add some board work into my bench day,

315X3 with a 2 board paused
335X3X2 with a 2 board paused

315X5 touch and go, 225X10 paused explosive, 225X12 finisher.

Lat Pulldown 100X12X4
Standing DB Curl - 35X10X3

I have never done board presses before. I am doing them to help with my sticking point. I'm strong off the chest and lockout, its mid-lift that I always stall. Using a 2 board paused hits my sticking point perfect. I think I will alternate every other week between board presses and floor presses for assistance work after my 5/3/1 working sets.

Cycle 8 Week 2 Deads

135X10, 225X10, 315X5
335X5, 385X5, 430X5 rep PR

Im pretty sure 430X5 is a rep PR for me. Felt good and probably had 1 more in me.

Good mornings - 95X8X3. I haven't done these in a while, so I started light and focused on form. I am going to gradually work up to heavier good morning in hopes that it will help my deadlift eventually.

DB Upright Row - 35X12X2
Cable Upright Row - 140X8X2

Supersetted both sets of rows.

Cycle 8 Week 2 Bench Assist

BB OHP - 135X15, 185X8, X8, X6
CGBP - 295X3X3
Skullcrushers - 125X10, X10, X8
DB Lateral Raise - 30X10X2
Cable Crossover - 60X12X2
Tri Pressdown - 70X15, X13

Cycle 8 Week 1 Squats

135X15, 225X10, 315X10

330X3, 385X3, 425X3, 475X1, 505X1 - breaks my PR and would reset the provincial record. Was tough, but had a little more in the tank.

405X5, 365X10 - Also a rep PR. Almost killed me.

That ends week 1 of Cycle 8. Not a bad week with a bench and squat PR. Week 2 starts tomorrow with bench assist day.

Cycle 8 Week 1 Bench.

135X20, 225X12
5/3/1 work sets -
285X3, 315X3, 330X3 paused.

Had a liftoff so went for another PR -
385X1 paused. I knew that if I had a liftoff and handoff I could do more.
400X0. Tried to join the 400 club but no go. Really close though, got it off chest and stalled about halfway. I will get it soon.
315X5, X4, X4
225X8 with a pause halfway down and explode up.

Just stuck with the Barbell today. Squats tomorrow to finish off week 1. Need to rest the shoulders for a few days before benching again.

Cycle 8 Week 1 Deads

Following through on my goal to do more core and back work;

BW Chins neutral grip - X9, X8, X5
EZ Curls - 75X12X3
Snatch Grip (giggity) High Pulls - 115X7, X8, 135X8, X7
Kroc Rows - 85X10X3
Hanging Knee Raises - 3 sets of 20
Rack Pulls just below knee - 405X5X3

Did the rack pulls to work on mid lift and lockout. I think every other week I will do this or some sort of accessory to the deadlift instead of conventional deads from the floor.

Bench tomorrow

Cycle 8 Week 1 Bench Assist. Start of Cycle 8

The start of my 8th cycle of the 5/3/1 program. Admittedly I have added or omitted some minor things from the program to suit my needs, and I think I am getting close to dialing things in. Of course workouts will evolve, but I'm still setting PR's and making gains so why fix what isnt broken. Some things I am going to try and add are more core work (abs and good mornings), more pullups, and at least some conditioning.

Seated BB OHP - 185X6, X6, X5
Pin Presses - 275X3, 285X3X2
CGBP - 275X5X3
Skullcrushers - 125X7X2
DB Flyes - 30X8X2
Tri Pressdown - 70X12X2

Did the tri pressdowns on the lat pulldown with 35's instead of on the cable crossover machine. Different feel with more real weight.
I'm not sure, but as far as I can tell, my bench press going up is parallell to adding heavy barbell shoulder presses back into my repertoire. I wil continue to do them.

Cycle 7 Week Squats. End of Cycle 7

I took three loads of tree trunks to the dump before the workout so I was either really warmed up or already worn out.
135X15, 225X10, 315X8
350X5, 390X3, 430X1, 455X1
405X5, 315X10

Thats it for my 7th cycle of 5/3/1. I am going to start right into cycle 8 either tomorrow or the day after with bench assist day.

Cycle 7 Week 3 Bench

After routine warmup;
5/3/1 working sets -
280X5, 310X3, 340X1. All paused.
Went for some heavy singles;
360X1. Paused and felt fast.
370X1 paused. That tied my paused bench PR. Feeling strong so kept going;
380X1 paused. Was training solo, so that was without a liftoff or handoff. That is a bench PR for me, and I believe good enough for the Manitoba unequipped bench record in the 105 open division which is 379 lbs (172.5kg). And honestly I think if I had a liftoff I could have grinded out 5-10 more lbs.
Feels good to finally set a PR in the bench after all the work.

BB Bench - 315X5, 225X10 paused explosive.
DB Incline - 100X5, X7, X5.

Maybe the extra strength is coming from some a little weight gain (228.6) today, I don't know. Last workout of Cycle 7 tomorrow with squats then right into cycle 8. That will be the last cycle before Westerns on Oct 4th in Calgary.

Cycle 7 Week 3 Deads

135X12, 225X10, 315X6
370X5, 420X3, 470X1
Feeling strong today and felt like going for a PR. I havent deadlifted conventionally in three weeks, but have been doing assistance work in its place (powercleans, rack pulls). I'm starting to buy in more and more to the school of thought that deadlifting every week is too much.
565X0. poopy. Ripped it off the floor but stalled about 1/3 of the way up. Backed off 20lbs and went for 545X1. Got it, the lockout was questionable though. Now I know where to focus my workload - mid lift and lockout.
Felt like trying some sumo lifts -
225X8X2.
First time I've tried sumo with any seriousness and I gotta say Iiked it. With my shortness and small range of motion, it was literally like 6 inches of range of movement lol. It felt wierd but I think I'm going to start incorporating them into my routine gradually working on form before getting too heavy.
BB Shrugs - 225X8X2
545X1 is 1 pound off my competition PR, so that's a good sign. At a comp I should be able to pull a little more.

Another really good workout. I dont what it is (Coke slurpee pre-workout?) Overall good training week so far. Might take a day off tomorrow to rest.

Cycle 7 Week 3 Bench Assist

Had a quick workout before work.
Seated BB OHP - 135X15, 185X8, X5, X5
CGBP - 225X10, X8, X8. All done for speed.
Taint Press - 45X9, X8
Lying DB Tricep Ext - 45X8, X7
DB Lateral Raise - 30X8X2
Cable pressdowns - 145X20, X18, X16

Shoulders and Tri's were on fire, really good workout. Hopefully deads tomorrow.

Cycle 7 Week 2 Squats

An epic squat session today. They have been a little stale as of late but today felt great. Didnt work up to a huge single, but a ton of volume.
135X12, 225X12
300X5, 350X5,  390X5
455X1 felt easy
405X3X2. Took a nap in the hole with big deep pauses.
315X8 paused. Felt like cardio (gross).
315X10 for a finisher.

Week 2 over, Week 3 starts tomorrow with bench assist day. Boom.

Cycle 7 Week 2 Bench

I am waaaay behind schedule. Today's workout was supposed to be last thursday's! I kind of fell off the  earth for the weekend.
BB Bench (work sets) - 240X5, 275X5, 310X5. All paused.
Boring but big - 285X5X5

Man the weight felt light today. My bench feels strong lately. 285X5 felt easy, maybe I need to up the weight. I probably could have gone to 8-9 reps on the 5th set. 310X5 paused felt strong too.

Paired some sets with Narrow grip lat pulldowns - 155X12X5
Finished off with some Cable Crossovers for a pump - 60X12X3

Squats tomorrow to finish off week 2.

Cycle 7 Week 2 Deadlift

Ok, I didn't deadlift today. I did power cleans and some other assistance stuff to change things up.

DB bent rows - 100X12, X12, X10
Power cleans - 135X8X3
DB Shrugs - 100X10, X10, X8
DB Curls - 40X10X3

Cycle 7 week 2 Bench Assist

Seated BB OHP - 175X10, X8, X8
CGBP - 285X4X4
Skullcrushers - 125X9, X8, X8
DB Laterals - 30X10X2
DB Front raise - 30X10X2
Tri Pressdown - 140X25, X20, X25 reps for Jesus.

Cycle 7 Week 1 Squats

A few days behind on the training but keep on keeping on……

135X15, 225X12
320X3, 370X3, 410X3
365X5X3

Threw some bicep work in as its been a while

Seated DB Curl - 45X10X3
Close grip EZ curl - 75X15X3

Really good squat workout even though I didn't go super heavy for any singles. Focused on technique, staying tight and depth. Even paused a little in the hole and exploded up.

I weighed in at 227.8 today. Gotta start watching to make sure I don't gain too much more. Thats 7lbs more than my last meet June.

Cycle 7 Week 1 Bench (100th 5/3/1 workout!)

Did this last week but just posting it now.
This is the 100th workout since starting the 5/3/1 program for powerlifting in February 2014.

Bench Press - 135X20, 225X12
290X3 paused
300X3 paused
315X3 paused
335X3 paused

Bench felt really strong today! Strongest I've felt in a while, the bar just seemed to pop off my chest.

Lat Pulldown - 185X10X3
Hanging knee raises - BWX20X3

Bench Press - 285X5, X5, X7, X7

Dusted off the 100lb db's  for 2 sets of incline bench - 100X7, X6.

Cycle 7 Week 1 Deads

Finding time to train has been really hard lately. Wife working opposite shifts so gotta hang with the kids. Had to train at 1100 tonight after work, which was the last thing I wanted to do.

Loaded up the trap bar for some sets. I know its not the same, but its just what I wanted to do.

TB Deads - 265X8, 355X5, 445X3, 535X1. Used straps on the last set. There is no knurling on the TB  I use, so it was hard to grip. Was going to go heavier but saw stars after this one and didn't feel like passing out and smashing my skull on the floor so I stopped.

TB Shrug - 175X12, 225X8, 305X8, 175X12
Upright cable row - 120X12, X15, X12

Honestly felt like a shit workout. I will be in the same boat tomorrow training wise so I had to do it and just get it done. Maybe a bench tomorrow but I just might push it til Saturday morning when I can take my time and get psyched for a workout.

Cycle 7 Week 1 Bench Assist - Last 6 weeks training until Westerns

Was going to start tomorrow but had some time this evening and went for it. It turned out to be one of the best workouts I've had in a while. Super intense and painful (in a good way). I almost had to stop because of the shoulder burning lol. Pretty short but short rest periods.
This is the start of the last 6 weeks of training before Westerns.

Seated BB OHP - 155X10, X10, X9
CGBP - 245X8, X8, X6
Skullcrushers - 125X8X3
Tricep press downs finisher 140X50 rest pause. That was death haha.

I decided to save the hybrid smolov jr bench program until the last three week cycle. I don't think my shoulders/elbows can handle back to back smolovs.

Deads tomorrow or Tuesday.

Bench

Just a BB workout focusing on chest

BB Bench - 135X15, 225X12, 275X8, 315X2 paused, 315X5 T+G.
Incline DB - 85X10X3
Cable cross - 60X12X3
Seated DB Curl - 40X12, X10, X10.

Deadlifts

Did some speed work today and didn't go too heavy. It's kind of nice to stray from the prescribed 5/3/1 sets for a couple of days.
135X12, 225X10, 315X5

325X5X3 with speed and explosively.

Upright cable rows - 140X12X4

Been paying more attention to my traps lately because big traps are fucking awesome.

Bench/chest tomorrow.

Bench Assist

Went and did a bench assist workout after taking 5 days off. Going to start a 5/3/1 cycle Monday but wanted to do something to get back at it.

5 min bike, elbow warmup.

Pin press off chest - 275X5X3
Paused CGBP - 275X3, X3, X4
Skullcrushers - 115X8X3
DB lateral raise - 30X10X2
DB Front raise - 30X8X2
DB Shrugs - 60X25, X20, X12 squeezed
Finisher with press downs - 140X20

Yes I fell off the wagon

Summer holidays have made it hard to train. I was away from home for a few days on and off over the last two weeks.  I will get to the gym today but just to get back on track. I was going to train for a meet on August 24 in Winnipeg, but since I am entered in the Westerns in Calgary on Oct 4, I am going to base my training around that date.  Two meets in 6 weeks is too much, and since the Westerns are more important thats what I'm training for.
I am going to re-start cycle of 5/3/1 on Monday, along with  a 3 week smolov jr for the bench followed by a reload week. Then cycle 8 and another 3 week smolov jr to peak my bench then a deload week leading into the Westerns on Oct 4.
As of right now, there are 9 lifters in my division for Westerns making it the biggest class. I am going to be up against some strong competition, but am really looking forward to it. I'm not concerned about the other lifters, I'm just going to focus on PR's for me and building on my total. There are 80 lifters total in this meet, making it huge and way bigger than anything than I've ever been a part of.
I will re-start blogging my training again on Monday when I start cycle 7.

Cycle 7 Week 1 Deads

135X12, 225X10, 315X5
355X3, 395X3, 395X3

Upright cable row - 140X12, X14, X12, X12.

Was supposed to work up to 450 for a single but just repeated the 395X3. All I had time for. Funny that I'm on holidays and I somehow have less time to train. Or not that funny.

Cycle 6 Week 3 Squats - Cycle 6 complete

135X15, 225X8, 315X5
345X5, 385X3, 425X4

365X5X3

Im pretty sure 425X4 is a PR, ill have to check. Felt like I couldve grinded one more out but was training solo so didnt want to risk it.

That is the end of cycle 6. I will rest til Monday and start my 7th cycle. I am going to do something a little different with this cycle for the bench. I was thinking about doing a smolov jr for bench to peak for the meet, but it looks like too much volume for my joints. I am going to do something like it with a little less volume and more rest. It wont make me lose and strenght for sure so I got nothing to lose.

Start of Cycle 7 week 1 bench day 1

Started cycle 7 today with a different bench program. Benching X3 a week and still doing the deadlift and squat day for 5/3/1. Hopefully it will help me "peak" on the bench for the upcoming meet.

Todays bench is 7 sets of 5 reps with 280. I got all the sets/reps. Didn't do any assistance work and won't be as long as I stick out benching X3 a week. Weight didn't feel heavy but I did feel it in my elbow tendon. Even after a good warmup targeted right at my elbow tendons. I will see how I recover over the next two days to see if I will stay the course. I have felt this before and it goes away quickly with rest.

Regular deadlift tomorrow.

Cycle 6 Week 3 Bench

After warmup
Work sets - 275X5, 305X3, 335X3, 365X1
315X3, 275X7, X6, X6.

Thats all I had time for. No PR but a solid 365. Stopped there to end on a positive note.

Squats will probably have to wait til Sat or Sun.

Cycle 6 Week 3 Deads

Didn't make it to the gym yesterday, and could only squeeze in a quick one (giggity) today.

135X15, 225X8, 315X5

365X5, 415X3, 465X3(PR)

Thats all I had time for today, but better than nothing. Also, hitting a PR after 6 cycles was nice too. I think the most I have ever tripled on a pull was 450.

Morning bench session tomorrow with my buddy Vince at his gym. Looking for another PR.

Cycle 6 Week 3 Bench Assist

Squeezed in a late night session as I was busy all day, and it looks like another tomorrow. At least I got to make a glutton of myself at the Old Spaghetti Factory first on some chicken fettucini. Had to get a coffee on the way home so I thought I would burn it off in the gym

CGBP - 275X5, X5, X4, 225X7 paused and explosive.
Skulls - 125X7X3
DB Lateral raise - 30X10X2
DB Front raise - 30X10X2

Finished off the tri's with pressdowns 140X18, X16, X15.
Hopefully deadlift tomorrow at some point.

Cycle 6 Week 2 Squats

Epic squat session today. Or maybe it just felt like it becuase of the heat and how much I was sweating lol. Felt strong today.

Warmup 135X15, 135X8, 225X5

Work sets 295X5, 345X5, 385X5

Assistance and for fun - 405X2, 405X4, 315X8, 225X12

I have been absolutely everything, that might have something to do with it. The dirty bulk works! Sitting at about 223 bw.

Cycle 6 Week 2 Bench

135X15, 225X10

235X5, 275X5, 305X5

285X5X5 Superset with Lat Pulldowns 185X5X5.

Squats tomorrow or Sunday to get back on track, been a day behind all week.

Cycle 6 Week 2 Deads

All rack pulls today. Did all from the lowest setting in the rack. Partly to do something different and be more explosive and fast, and partly because I was too lazy to move the bar out of the rack and pull out the deadlift jack.

135X12, 225X12, 315X5

320X5, 365X5, 415X5

Trab bar shrugs - 265X12X3

Quick but solid workout today.

Bench tomorrow.

Cycle 6 Week 2 Bench Assist

BB Incline Press - 225X5, X7, X5
CGBP - 275X5, X5, X4
Skullcrushers - 115X10, X9, X10
Tri Pressdown - 145X20

A little pressed for time today, so blasted through a short but intense workout. Completely destroyed my triceps.

Cycle 6 Week 1 Squats

Couldnt train Friday when I usually squat but finally got to it today. I haven't squatted in a month! Since the week off before the meet, a week off after the meet then got sick, then screwed up my leg thinking I was a MLB star. Considering so much time off, it was a good squat session, and just picking up where I left off with training numbers.

BarX15, 135X12, 225X12
315X3, 365X3, 405X3
365X5X5

The 365X5X5 really burnt me out...going to feel some serious DOMS in a day or two...

Week 2 starts tomorrow with bench asisst day.

Cycle 6 Week 1 Bench

135X15, 225X12
275X3, 295X3, 310X3
355X1 paused

285X5X5
Chins - BWX8X3
Lat Pull Downs - 155X12X3

Cycle 6 Week 1 Deads

First deadlift session in a while..

Warmup with kettle bell swings X40
Deadlift - 135X15, 225X10, 315X5
Working sets - 345X3, 395X3, 445X3.

Rack pulls from at the knee to help with lockouts. These are a lower back killer, but the lockout is my weak point so did these for a change.
385X5X3.

Upright cable row - 145X12X3.

Rest tomorrow, looking forward to benching Thursday.

Cycle 6 Week 1 start....again. Bench Assist day.

Finally felt well enough to train today. I'm glad I took last week off, theres no way I could have trained through that sickness. I probably would have set my self back further I'm sure. Anyways, like I mentioned because of taking the week off I am going to train straight through two cylcle without a deload until the week before the next meet. I am also going to run a smolov bench cycle the last three weeks along with the 5/3/1 template for the squat and dead.

Seated BBOHP - 165X8X3
Pin Press - 275X4, X3, X4
CGBP - 275X3, X2, X4
Skulls - 115X8X3
Tri Pressdowns - 145X18, X16, X15
DB Lateral raise - 30X8X2
DB Front Raise  - 30X8, X10

Felt great, although I admittedly feel the effects of taking almost three whole weeks off.  I havent squatted in 3 weeks, that scares me. I hope I havent lost any progress. I will make up for it if I have though.
Deads tomorrow.

Cycle 6 on hold.....sick

I got the flu this week so I've decided to take the rest of the week off from training instead of trying to train through it half assed. I have no energy and a head cold. So, instead of taking a deload after 3 weeks, I'm going to do cycle 6 and 7 back to back and then just take a deload the week before the meet. Also, I am planning to run a smolov jr. peaking program for the bench in the last 3 weeks before the meet. It's a shit ton of volume, but it should blast me through a plateau for the meet. Basically it is benching 4X a week while still squatting and deadlifting. So, a 6 day a week training split but 4 of those days are benching only, absolutely no assistance work at all so the workouts should only take 45-60 mins. Next Monday the 7th I will start Cycle 6 over again.

Cycle 6 Week 2 Bench Assist

I skipped squats last week because of my bum leg. I'm hoping I will be able to squat later this week. Probably will be without knee sleeves because of the scab. That is the first workout I missed in 77 workouts! It bugs me but I'm ok with it.  Also I am sick with a head cold today, but I trained anyway and sweated through it.

Seated BB OHP - 135X15, 155X10X3
CGBP - 265X6X3
Skullcrushers - 105X10, X9, X9.
Lateral DB Raise - 30X10X3
Front DB Raise - 30X8X2
Tricep pressdown- 140X25, X20.

Definitely ran out of gas near the end but I got throught it. I have been almost having to force feed myself the last two days because of this flu, I could literally go without eating most of the day it feels like.
Hopefully deadlift tomorrow, but I am away all day at a ball tournament with my son so it will depend on when I get back. If not, I will just push it to Wednesday which is a normally scheduled day off.

Cycle 6 Week 1 Bench

After a warmup;

BB Bench 135X15, 225X10

Working sets - 275X3, 295X3, 310X3, 355X2, 370X1.

Was only supposed to work up to a 355 single, but it went so fast I doubled it successfully. Went ahead and went for a single with 370. It was paused and went well. That ties my paused bench PR. I could have pushed it and went for 375 or so but stopped on a positive note. 

285X5X3.

Cable Cross 60X15X3.

Bench feels really strong especially since I have only benched once in the last 2 weeks and that was at the meet.

I fucked up my leg sliding in baseball last week and have a huge scab on my left leg. I don't think I'll be squatting tomorrow but maybe try some trap bar deads or something for some leg work.

Cycle 6 Week 1 Deads

135X12, 225X8, 315X5
345X3, 390X3, 445X3
495X1

Upright Cable Row - 140X12X3
DB Shrug - 55X15X3

Changed up routine a little bit, following the 5/3/1 variation for powerlifting. Not that much different, but calls for heavy singles occasionally and interchanges the "5" and "3" weeks. Worked up to a 495 single today and I'm not gonna lie, it felt heavy considering I just pulled 546 in a meet a week ago.

Rest tomorrow, bench on Thursday.

Cycle 6 Week 1 Bench Assist

After competing in the Power in the Parkland meet on June 14th, I took another week off to recuperate. Soooo ready to get back at it today and start a 6th cycle of the 5/3/1 program. Clearly the program works, my numbers since starting this blog speak for themselves. Anyway, I'm not going to change what works, so I continue to follow what the 5/3/1 program with some add-ons for my needs. I have 8 weeks until my next meet August 24th in Winnipeg. I will complete 2 more cycles of the 5/3/1 program before that with 2 deload weeks included. I dont expect to add a whole pile to my current total, but I do expect to add some. My goals are; 230kg squat, 173kg Bench and a 250kg Deadlift for a 653 total and hopefully a provincial bench record.

BBOHP - 155X10X3
CGBP - 245X7, X4, X4 paused.
Pin Press - 275X4, X4, X3.
Skullcruchers - 95X12, X8, X8
Cable pressdowns - 140X20.

I may add/change this day somewhat to achieve some bigger numbers on the bench over the next two cycles. Deadlifts tomorrow.

Power in the Parkland meet June 14 2014 (Video)

Left at about 6am and made it to Dauphin at about 845.The wife and my Daughter came along as well which was cool. The wife has a new appreciation for the sport after seeing a full meet and everything that comes along with it. Weighed in at about 9:30am at exactly 100.0kg (220lbs). After figuring out my pin and safety setting for the bench and squat racks we went out for brunch. We got back to the meet around 12:00 and started warming up. There was about 30 lifters in total, so there was three flights of lifters starting with the lighter females and ending with the heavier males.

I squatted at about 1:00pm, opening with 197.5kg (435lbs). It went pretty easy, which was what I wanted for my opener. My next attempt was 215kg (473lbs) and again it went pretty easy. I had two planned options for my third lift, depending on how I was feeling. I went for the heavier attempt with 227.5kg (502lbs). As far as I can tell, that was an unofficial MPA provincial record in the 105 unequipped division.

Bench was next at about 230ish pm. I opened with 155kg (341lbs). Easy lift, no problem. Second attempt was 165kg (363lbs). Again went pretty easy and felt good. I decided to take a shot at the provincial record on my third attempt at 173kg (381lbs). I just missed it, got about halfway up and the bar went sideways on me.

Deadlifts were next, I opened with 210kg (462lbs). Easy lift. Second attempt was 242.5kg (533lbs). It was a bit of a struggle but locked it out. Third attempt was 247.5kg (546lbs). It was a grind, but locked it out and got three whites.

Overall I went 8/9 with a 640kg total and a 389 wilks. I got Gold for the 105 kg Mens open unequipped division. There was three other lifters in my division. I also got the best lifter award for the Mens open division with my 389 wilks which was a surprise. Had a great time in my first full three-lift meet, I am absolutely addicted to this sport, especially the competing. Powerlifters are a scary looking bunch, but they are the most friendly athletes you will meet. Just a really positive atmosphere and the meet was very well run and organized. Looking forward to the next one in late August in Winnipeg, I plan on competing in it if everything works out.

Going to take the next couple of days off, then get back into the gym later this week just to get back into the groove. I am going to reset my training maxes and start the 5/3/1 program again next Monday, the 23^rd. Two more cycles of the program will take me right into a deload week the week before that meet.

 

Cycle 5 Week 3 Squats - Cycle complete

Last heavy training session of this cycle and until the Dauphin meet.

Wanted to figure out my opener for so worked up to it;

Squats - 135X12, 225X8, 315X5, 405X1, 435X1.

435 will be my opener. It felt strong and smooth and fairly easy. I wanted all my opening weights to be easily attainable on any day. It's just a fact that there are days you feel as strong as an ox and days where everything just feels heavy, so I planned my attempts so that I'm feeling some heavy weight but am confident that it will go easy and smooth. At least that way I can get the first attempts out of the way and gain some confidence as well.

BBB - 325X5X5. 325 is a pretty easy weight for 5 reps but didn't want to tax my body too much. Time to rest and eat. I will probably go to the gym and just go through some range of motion with no more than 135 on the bar to keep mobile and in the mindset.

A quick overview of what I have added to my lifts since February and 5 cycles of the 5/3/1 program;
These are gym lifts - I will of course update after Dauphin with official contest lifts.

Squat - went from 405 to 475 (70lb increase)
Bench - went from 345 to 370 paused (25lb increase)
Deadlift - went from 475 to 535 (60lb increase)

I am very happy with those numbers. I also went from 215 to about 223lbs. I am going to continue on the 5/3/1 program after the meet, as I am still seeing good gains from it. There is also a meet in Winnipeg in August that I will continue to train for.

Cycle 5 Week 3 Bench

Last bench workout until Dauphin next Saturday.

BarX30, 135X15, 225X8, 275X3.

Planned opening attempt - 340X1. (155kg) With belt, chalk, wrist wraps and commands. Went really easy, should be an easy opener.

315X3
225X10X3.

That was it. Feeling good, no elbow pain or anything else. Final workout until June 14 in Dauphin tomorrow with squats. I will work up to my opener.

Cycle 5 Week 3 BB Day

Preacher EZ Curl - 85X10, X8,
Standing EZ Curl - 85X10X2
Seated DB Curl - 40X10X3
Hammer Curl - 50X10X3
Narrow Lat Pulldown - 185X10, 135X12X2
Hanging Knee Raises 3 sets of 20.

Last bench tomorrow

Cycle 5 Week 3 Deadlifts

Last deadlift workout until the meet. Did last set first just to work up to my opening lift.

135X12, 225X8, 315X5

445X1 (opener).

TB Shrugs - 225X10X3
Upright Cable Row - 140X12X3.

Went for a moderate 3k bike ride after. Wow my conditioning sucks. After the meet I will put more emphasis on conditioning.

445 feels like a good opener, just a smooth quick lift. I could always back off a bit if I'm drained from squats and bench at the meet (deadlifts are last lift).
Maybe BB workout out tomorrow, well see.

Cycle 5 Week 3 Bench Assist

The start of my final training week until the meet. Trained at 1030am. I ate like a beast this morning (and most of the weekend). Pre workout meal - 6 scrambled eggs, half a plate full of mashed potatoes and two pieces of rye toast yyeeeah! Oh and a black timmies with espresso….lol

I had a really good warmup targeting my elbows, last week the tendonitis started flaring up again. I also skipped pin presses because they are hard on my elbows.

Seated BB OHP - 155X10, X9, X8.
CGBP (all paused)  - 245X6, X6, X5, X6.
Skullcrushers - 105X9, X8, X8.
Tricep pressdown - 140X20X3
DB Front raise - 30X10, X8, X8.
DB Flyes - 30X10X3.

Again, pretty much destroyed my shoulders and tri's.

Deads tomorrow, won't be going to heavy, I am tapering off the deadlift until the meet. Some speed pulls, maybe rack pulls. Sitting at about 222 lbs right now which is right about where I want to be give or take 2-3 lbs (mostly give lol).

Cycle 5 Week 2 Squats

A little tight for time today but squeezed it in. Trained at 500pm. Oh, and got a new bottle of nose tork in the mail today wooooooo! That shit will open your eyes then burn them lol.

Squats - 135X15, 225X12, 315X5.
Work sets - 365X3, 385X3, 425X3.
Squats - 315X8X3.

Thats all I had time for, but it was a really good intense workout, even though my son came with me and asked me 2000 questions while I was training. He even got a little cardio in on the airdyne.

Thats week 2 done with. 3rd and final week of the cycle next week then a deload week followed by Power in the Parkland.

Cycle 5 Week 2 Bench

BB Bench - 135X20, 225X10
Working sets - 295X3 paused, 310X3 paused, 330X3 first two reps paused, 3rd rep touch and go.
Boring but big - 285X4, 275X7, 235X9, 225X10, 225X8.

Cable Crossover - 50X12X3
Lat Pulldown - 185X10X5

BBB and Lat Pulldown were supersetted. I had to get some lat work in this week somewhere so threw them in.

All sets of the BBB were supposed to be 235 but my brain is damaged today so for some reason I had 285 on the bar. After the first two sets I was like dafuq? I was all down becuase I thought I lost strength somehow over the last week lol. Oh well it didnt hurt anyway.

Squats tomorrow.

Cycle 5 Week 2 Deadlifts

It's a good thing I have training partners...I was just about to text him and tell him I was not training when he texted me first and said he was ready for a big session...so I was back in.

After a warmup of course;

Deadlifts from floor - 135X10. 225X8, 315X5

Working sets from a 1" deficit (on 45lb plates) - 380X3, 405X3, 430X3.

Rack pulls for speed (from lowest setting) - 315X5X3. Had to put on wrist straps for last set, grip was shot.

DB Shrug - 60X15X3 superset with Upright cable row - 140X12X3

Hanging knee raise - X20. - Wanted to do more but quit. Thats enough ab work. Lol.

Definitely rest day tomorrow then bench Thursday.

I am officially registered for the Power in the Parkland powerlifting contest on June 14th in Dauphin. Really looking forward to it.

Cycle 5 Week 2 Bench Assist

Trained at 930pm after a short change at work. Really didnt want to train but made myself go and ended up having a great workout.

Seated OHP - 155X10, X12, X8.
CGBP - 245X6. X6, X5.
Pin Press (1") - 275X4X3
Skullscrushers - 105X10, X10, X8.
Tri Pressdown - 140X30, X15.
Hanging knee raises - 3 sets X20.

Deads tomorrow.

Cycle 5 Week 1 Squats

Trained at 1030am again with my buddy to help spot each other and judge depth. Again, hitting some numbers to get a feel for our third attempts at the upcoming meet.

315X1, 405X1, 445X1, 465X1, 475X1(PR).

475 is a PR for me. Partner says depth was good. It actually felt pretty strong, it was not that much of a struggle. There was some left in the the tank, but wanted to finish on a positive note. Either way it gives me an idea of how to plan my attempts.

325X5X3, 225X10.

That was a great week confidence wise. Hitting a PR on all three lifts (35lb DL PR with 535, 20lb paused bench PR with 370, and a 20lb squat PR with 475).
Enough of 1RM testing now and back to training until the meet. I def wont be hitting 1RM on the DL again, might come close on the squat and probably will 1RM the bench one more time.
Time to stuff my face for the rest of the day and rest for the weekend before going into week 2 on Monday.

Cycle 5 Week 1 Bench

Still really sore from deads on Tuesday but feeling good. Trained at 1000am.

I deviated a little from the prescribed 5/3/1 lifts today as I wanted to work up to a paused 1RM with commands. I tried to replicate contest situation as much as possible (wraps, chalk, pause, commands, etc...)
So after a warmup;

315X1, 345X1, 370X1.(Paused PR).

My training partner gave me commands with a solid pause. It ws a grind and there was a little bar movement to one side but I dont think it stopped or went back down at any point. Maybe 1 red light.
Overall felt good to hit a paused PR leading up to a meet. My projected third lift will be somewhere in this ballpark depending on how things go that day.

Boring but big option;
BB Bench - 275X5X5.
Seated incline DB press - 75X12X3
Mid cable cross - 45X18, 55X12.

Feel healthy and strong, I havent felt any issues with my elbows for some time now. Some lower back pain but nothing unmanageable. Going to rest up and go for a 1RM in the squat tomorrow. Time to eat!

Cycle 5 Week 1 BB Day

Realllly sore from yesterdays deadlift session (in a good way). Decided to go ahead and do a lighter bicep/lat/abs workout.

Wide grip Lat Pulldown - 135X15, X12, X12.
Close Grip Lat Pulldown - 135X10, X12, X10.
Hanging Knee Raises - bwX20X5

EZ Bar Curl - 85X11, X10, X10.
Seated DB Curl - 30X10, X12, X10.
DB Hammer Curl - 40X12X2

Finisher - Straight Bar Cable Curl - 60X25

Nice little BB workout. There was no way I could do any kind of bent row today after deads yesterday. Working up to a heavy single on the bench tomorrow.

Cycle 5 Week 1 Deadlifts

Joined a buddy in his gym again today for a deadlift session. We are both on the same 5/3/1 schedule and are both competing in the Dauphin contest in June. We are using this week to determine attempt numbers, this week working up to our projected third attempts (the heaviest one). This will be my last heavy deadlift day until the meet.
Had a warmup then started hitting some numbers,

455X1, 475X1, 500X1, 535X1.(PR).
365X5, 385X5, 395X5.

Trap Bar shrugs 185X12X3.

35lb PR today!I'm pretty sure the 535 was a good lift, I didnt hitch and locked it out. My buddy couldnt tell if my knees were locked out cause I had baggy shorts on, but I'm pretty sure it was good. Nice to see all this work pay off. Obviously a week off (deload week) didnt hurt my progress at all. Maybe had I not went so heavy before this attempt I could have got another 10-15lbs, I dont know. Either way I'm pretty happy with that.

I planned on doing some more assistance work but I was done after the deadlifts. The next two weeks I will focus on some deficits and rack pulls and speed work. I'm pretty sure I will take the prescribed rest day tomorrow, but I will see how I feel.
Bench Thursday working up to projected third attempt.

Start of Cycle 5 - Week 1 Shoulders/Bench Assist

Finally deload week is over - time to get back at it. This is my last 5/3/1 cycle before the Dauphin Contest on June 14th. Really going to dial in everything this cycle with training, rest, recovery and food. I am going to work up to my 3rd attempts this week to get an idea of how to plan my attempts for the meet. I weighed in at a record 225lbs this morning.

I did 15/45 second HIIT intervals for 10 mins on the bike for a warmup.
Seated OHP - 115X12, 135X10, 145X8X2
CGBP - 245X6, X5, X5 all paused.
Pin Presses - 275X3, X4, X4. From 1" off chest.

Front DB Raise - 30X10X2
DB Flyes - 30X10X2
Skullcrushers - 105X8X3
Bent Laterals - 20X10X2
Tricep Pressdown - 140X20X3

My tri's were screaming after this. I worked the skulls in with the DB raises.

Deads tomorrow, working up to a heavy single. Tomorrow's deads will be the last heavy deadlift day until the meet.

Cycle 4 Bench Deload

Supposed to be a rest day today but felt like training so I did. Also supposed to be deloading, but I just dont feel I need the rest right now, so did a bodybuilding style workout which felt awesome for a change.

BB Bench press - 135X20, 185X12 paused, 205X8 paused, 225X8 paused, 225X5 paused, 135X12.
Superset with;
High cable crossover - 50X12, X10, X8, X10.

Incline DB Press - 75X7, X8, X9. Superset with Low Cable Crossover - 50X9, 45X8, 40X9.

Seated OHP - 135X6, 115X10, X12, X10.

Great workout with a good pump. Probably rest tomorrow then deload squat Friday.

Deadlift Deload Cycle 4

Rode Airdyne bike for 20 minutes for a warmup/cardio.

4" off floor Deadlifts (lowest pin) - 135X12, 185X10, 225X8, 265X5, 295X5.
Superset with Trap Bar shrugs - 135X12X3
Upright Cable row - 140X12X3
1" deficit Deadlift off 45lb plate - 135X8, 185X8.

I did the deficits to see if I got the same pain in the lower back as off the the floor or pins. They seem to feel better this way for some reason. I did this becuase last time I did deficit pulls I felt literally no lower back soreness the last time I did them I wanted to see if I got the same results. Next time I wil do them first becuase when I did them I was already sore from the previous sets of pulls.

Riding the bike seems to help with soreness after the workout. I still continue to stretch almost every day at some point see if this helps. A lot of articles I have read have mentioned hamstring tightness as a reason for sore backs so I'm doing my best to stretch them as much as possible.

Deload Week Bench assist Cycle 4

Stuck with the same routine as last week. So far really enjoying the routine. This day absolutely destroys my triceps.

CGBP - 245X6, X5, X5
Pin Presses - 265X3, X3, X4
Skullcrushers - 95X12, 115X8, X8
DB Front Raise - 30X10X3
DB Lateral raise - 30X10X3
Pressdowns - 140X25
Hanging Knee raises - 20X4

Nice quick pace, Rode bike for 10 mins for warmup. Watching weight close, 223.5 lbs today.

Deadlift deload tomorrow.

Sunday BB day

Felt like training today so went in and did a back/bicep routine.

15 mins airdyne.

BB bent row - 185X12X3
Wide Lat pulldown - 185X9, 155X10, 135X10
DB bent row - 45X15, 50X15X2
EZ bar curl - 75X10X3
Seated DB curl - 30X10X3
Cable curl - 50X10X3

45 sec-1 min between sets. It is a deload week so the lighter weight and higher reps were in order. I will do a reload bench assist workout tomorrow.

Cycle 4 Week 3 Squats - Cycle 4 complete

Warmed up and slapped on my new knee sleeves I got yesterday. They are SBD and they are heavy duty as far as knee sleeves get. They are made to the maximum specs allowed under IPF rules for raw competition. I got mine in "tight fit" to get a little pop out of them. I did get a little carry over on the squat I think, but overall they just make the knees feel really stable under heavy weight.

Rode bike for 10 mins and warmed up with empty bar for a few sets of 15-20.

Squats - 135X20, 225X10, 315X8.
Working sets - 335X5, 365X3, 425X2.

 I might have had another in the tank on the last set but didnt push it. I have backed off my squats about 20 lbs on all lifts. I'm going to admit to making a mistake - after testing maxes two cycles ago I based my Training Max on 100% of my 1RM for the deadlift and squat. The training max is supposed to be 90% of your 1RM. I used the 90% TM for my bench but not the others for some reason. Having said that, I have been still making most of the required lifts with the exception of a few, but just not any more. I havent been getting the + reps on the last set, just the minimum. Even after backing off 20lbs though, I am still heavier than I would have been with just adding 10lbs on every cycle for the upper body. Oh well I still making progress on all the lifts and thats what counts.

Boring but big option - 325X5X5.
Only took about 2-3 minutes between these sets. That was a killer. Still getting pretty sore in the lower back after squats and deads. I am trying to find a solution, it sounds like it may be a combination of my technique and mobility. I have started stretching every day (3 days in a row so far) to see if that helps. Today it was almost unbearable for about 30 mins after the workout.

So that's my fourth cycle of 5/3/1 complete. Deload week next week then start my 5th cycle which will wrap up on a deload week the week before my first full powerlifting competition. I will not post workouts for the next week during deload.

Cycle 4 Week 3 Bench

Trained at 1100am today. Finally a day off and a decent sleep last night.

I rode the airdyne bike for 10 mins with elbow sleeves on to get my elbow tendons warmed up good. Also some 1-2" range of movement rope curls for the elboes and some light DB raised to get the shoulders warm.

BB bench - empty bar - X25, 135X15, 225X10
Work sets - 270X5, 305X3, 340X3.
All reps were paused. The pause on the last rep with 340 was probably questionable but it went. 340X3 paused is a PR for me. 340 used to be my 1RM touch and go, so definitely making progress with the bench.
Chose the boring but big option to keep going. 5X5 with 75%.
BB bench - 275X5X3, 275X4.
Felt some elbow pain on the 4th set so I stopped. I havent had any elbow tendon pain for a while so I didnt want to make it worse.
Finished up with
Cable Crossover - 45X20, X15, X15.
Nice pump in the chest after the crossovers.

Last workout of Cycle 4 tomorrow with squats then a deload week. I got my new SBD knee sleeves today so I'm excited to try them.

Cycle 4 Week 3 Deadlifts

Rode bike for 5 mins and foam roller on the back and legs for to try and alleviate the lower back soreness I always seem to suffer from on deadlift day.

After a warmup - 135X10, 225X10, 315X5
Working sets - 385X5, 425X2, 475X1.

Couldn't triple the 425 as I should have. Just one of those things, I tripled 450 just last week as shown in the video. Maybe just tired. It definately wasnt for lack of eating lol. I weighed in at 222 lbs today.

Wide Lat pulldown - 205X8X2, 135X20 superset with seated DB curl - 40X8X3.
Upright cable row - 140X15X3 superset with standing DB curl - 30X14, X10, X9.

Finisher - empty bar curl (45) - X28.

Rode the bike for another 10 mins. That helped with the post workout lower back soreness for sure.

I started taking creatine again this week, so I could probably attribute the weight gain to that? I will watch my weight close I dont want to gain too much more if any. I will adjust cardio if needed, but probably not diet until after the contest June 14 in Dauphin. The top of my weight class is 231 so I have some room lol.

Cycle 4 Week 3 Monday Bench assist

So, as mentioned I changed my Monday routine to take out the OHP as a main lift for the 5/3/1 program. I will still do OHP with either DB/BB but not as a programmed lift. I wanted more bench press assistance work, so this is what I came up with,

Close Grip Bench Press - (all paused) - 275X7, 245X5, 245X4, 245X5.
Pin Press (about 3" off chest on the safeties) - 275X3, 275X3, 275X4
EZ bar Skullcrushers - 105X10X2
Tricep Pressdowns - 140X20X2

That pretty much destroyed my triceps. I tried to do;
Seated DB press - 60X8. Thats all I could do, it became evident that any pressing movements after the tricep work was not going to go lol.

DB Front raise - 25X10X2
DB Lateral raise - 25X10X2

That was a great workout,  I feel that the CG and tricep work is going to carry over to my bench more than the OHP. I will have to fit it in on squat day instead. Hopefully my elbows and everything else can handle the extra bench work. Well see how recovery goes before Thursday. Deadlifts tomorrow.

Cycle 4 Week 2 Squats (video)

Aaahhh what a grind. One of those days where the weight feels extra heavy and you just dont want to be in there. Havent had one of these days in a while. Either way, I dragged my ass in there and did just the main lifts after a warmup;

Squats - 375X3, 395X3, 420X3.

Thats it lol. Nevertheless, 420X3 is a PR for me, so still breaking pr's even though I didnt even want to lift today. Everything remains on track. Week 3 next week.

Shitty angle I know.

Also, I have decided to drop the OHP as a main lift from my routine. I will still do it, just not as a main lift with the 5/3/1 program.  I am going to start doing CG BB work as well as some pin presses and skullcrushers on Monday with shoulders to help with my bench. That way I dont have to do that stuff on bench day and I can get a good chest workout in as well or just stay with the BB bench if I feel like it. Doing it on Mondays should give me enough time to recover for Thursday.

Cycle 4 week 2 bench press

After warmup;

290X3, 305X3, 325X3. All reps were paused.

I'm pretty sure 325X3 is a PR for me. Felt strong so kept going.

355X1 paused. That ties my paused PR. Was going to go up to 365 paused but Ryan convinced me to go up to 375 for a touch and go.

375X1!! I got it with an epic struggle touch and go. That is a touch and go PR for me. That is the most I have ever benched raw, period.

Finished off with some assistance work;

Flat DB press - 75X12, X12, X8.
Cable cross - 60X12, X10, X10.
Tate press - 35X12, 40X12X2.

Great workout weight wise. Hopefully I can work up to 375 paused soon.
Squats tomorrow.

Wednesday Biceps

Was supposed to be a rest day off but felt like training so went and did a bicep workout. I usually add it in one day somewhere but it was cool just to do biceps only for a change and not have to worry about passing out from lifting heavy.

EX bar curl - 75X12, 85X12X2
Seated DB curl - 40X10X3
DB Hammer curl - 40X12X3
Seated incline DB curl - 30X9X3

No pain in the elbows from this at all which is a good sign.

Bench press later today.

Cycle 4 Week 2 Deadlifts (video added)

10 mins airdyne bike followed by warmup - 135X10, 225X8, 315X5.

Deadlifts - 400X3, 425X3, 450X3.

Was unsure about the triple with 450, but it went without too much trouble.

Did a set of hang cleans with 135X8 but my lower back wouldn't tolerate any more after deads.

BB shrug - 185X12X3 superset with Upright cable row - 140X10X3.

 

Rest day tomorrow then Bench Thursday.

Cycle 4 Week 2 OHP

Went with a push/pull workout again to get some lat work in this week. Week 2 - triples week for the main lifts. Rode the bike for 10 mins followed with a good shoulder warmup.

BB OHP - 160X3, 170X3, 180X6.

BB OHP - 145X10, X8, X8 Superset with CG Lat pulldown - 185X8X3.
Seated DB press - 60X12X3 Superset with underhand BB row - 185X10X3.

Did about 20 minutes of foam rolling my IT bands, quads, glutes and lower back.

Deadlifts tomorrow for some big #'s with triples.

Cycle 4 Week 1 Squats

Hooked up with a buddy and went to his gym for a squat session.

Working sets after warmup

Squats - 350X5, 375X5, 395X5.

I almost dumped the 375 on the last rep, I got too far on my toes and my spotter had to help me. That has never happened to me before, I think maybe I was just rushing and wasnt concentrating on good form and staying tight. Regardless I went ahead with the 395 and got the 5 reps. Kept going;

Squats - 315X8X2, 225X10, 225X10 paused, 135X12.

Awesome squat session nice to squat somewhere else but also looking forward to going back to my regular gym lol.
Rest weekend then OHP/Shoulders Monday for triples week.

Cycle 4 Week 1 Bench Press

Trained later than usual tonight at about 9pm. The good thing about that is that I have lots of energy (see-food) in me.
Started with a really good warmup. Rode the airdyne bike for about 12 minutes before touching the weights. Some light very minimal range of motion cable curls with a reverse grip to warm up the elbow tendons.

BB bench - 135X15X3, 225X8.

Working sets - 270X5, 290X5, 305X6.

Almost got 7 but didn't need to push it.

Continued on with a chest and tricep workout.

DB incline bench - 85X10, X8, X8.
CG bench with pause - 225X3X3 superset with cable crossover - 55X9X3.
EZ bar skullcrushers - 95X10, X8, X6 superset with straight bar pressdowns - 140X10, X8, X7.

Best bench/chest/tri workout I've had in a while. The deload week definately paid off, that is the first bench workout I've had pain free in a long time. I can't pinpoint exactly what is working but a combination of the rest, glucosamine and the elbow sleeves is working and that's really good.

Hooking up with a buddy tomorrow at his gym for a squat session.


,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,

Cycle 4 Week 1 Deadlifts (video)

 

Warmup - 135X12X2, 225X10, 315X5.

Working sets - 385X5, 410X5, 435X3.

Trap Bar Shrugs - 240X8X4 Superset with Upright Cable rows - 140X10X3.

I hitched the second rep in the third set, but the rep after was good I think.

Cycle 4 week 1 OHP

Felt good to get back into the gym after a deload week. The nagging aches and pains are pretty much gone. I can still feel some pain in the elbows but so far so good. Starting to take some glucosamine with chondroitin for my joints.
Upper body weights up 5lbs on main lifts and lower body +10lbs on main lifts.

5 min warmup Airdyne bike

5 reps week
OHP - 150X5, 160X5, 170X8.
Felt strong and still making the required reps and then some on the last set.

OHP - 135X12, X11, X11 Superset with Wide Lat pulldown - 185X12, X11, X9.
Seated DB press - 60X12, X12, X10 Superset with BB bent row - 205X8X3.
DB Front raise - 30X8X3 superset with Seated cable row - 185X8, X10, X8.

Made sure to have a good warmup, going to make sure I am warming up better to avoid any more injuries. I also wore my neoprene knee sleeves on my arms for warmth which I really liked, they really kept them warm and felt good.

Deads tomorrow.

Cycle 3 deadlift deload

Rack pulls below knee - 95X15, 205X5, 250X5, 300X5.
I did rack pulls because I didn't feel like pulling the bar out of the rack and pulling out the jack. Lazy, I know.

CG Lat pulldown - 135X15X3
Upright cable row - 90X15X3

BB curls (bar only) - 45X25
DB seated curls - 25X20
DB Hammer curls - 25X20
Standing cable curl - 50X20
Kettlebell swings - 12lbX20X2

Foam roller lower back, glutes and IT band.

Airdyne bike 10 mins.

Pretty much just kept moving the enitre workout,  no breaks between sets just long enough to set up next set.

Cycle 3 deload week

Just thought I would post my deload workouts this week so it gives you an idea of what it looks like. They are not exciting lol, just focusing on recovery to get ready and fresh for the next cycle.

OH DB press - 20X20, DB Flyes - 20X15, DB Front raise - 20X15.
Just getting blood to the shoulders. My right one is still sore from last week (not in a good way).

BB OHP - 85X5, 95X5, 115X5.
Hanging knee raise - 3 sets of 20.

30 mins Airdyne Bike. Cardio sucks. But need to keep doing it as I dont want to gain any more weight. Weighed in at 222 lbs this am. Going to watch my diet a little closer this week as well as I am not lifting heavy so therefore not as much food required.

I was looking ahead and it works out perfectly so that I get 2 more cycles in before the Dauphin meet. That includes deload weeks so, the last week before the meet will be a deload. That will give me a good idea of what my opening lifts will be at the meet.

Deadlift deload workout tomorrow.

Cycle 3 Week 3 Squats - End of Cycle 3

Trained at 1030am. Really good sleep after working til 1100pm.

Squats Warmup - 135X15, 225X10, 315X5
Working sets - 340X5, 380X3, 435X2. (PR).
Assistance work - 315X8, X6.
Pause squats (2 sec. pause on the hole - 225X10X2.

The 1st rep on the last working set was ugly. My bar placement was wrong and it threw me off, I really had to work to correct it. The second rep felt awesome. I feel if I didn't have to correct the first rep I could have tripled 435. Really need to focus on proper bar placement every time. Either way, it was a pretty epic squat session. Feels good to still be breaking PR's.
Deload week with conditioning next week. Gonna go real light on the weights to let my body heal up for the next cycle. Going to adjust my calorie intake as well so I don't gain any weight when I'm not lifting as heavy.

Cycle 3 Week 3 Bench Press

5/3/1 reps. Trained at 1130. Good night sleep and eating fairly well.
Started off the workout with 10 mins on the bike. Going to continue this and adjust amount of cardio depending on my weight. I feel good and strong at 220 right now and am going to try and stay there, it seems like the sweet spot for me between strength and obesity lol.

Last bench day of 3rd cycle.

BB Bench press - 265X5, 300X3, 335X3. (PR) Been a while since I broke a PR on the bench, so that was good. I'm trying a different setup on the bench a little, with more arch and leg drive. Before I basically just flat benched and think I was too loose. This way  includes everything like my traps, legs and lats are a little tighter and engaged in the lift. So far, so good.

Incline DB press - 100X8, X7, X7.

Close grip bench press - 225X5, X5, X4. Superset with cable crossover - 70X9, X8, X7.
When I do CGB my hands are inside the knurling on the bar, so it's pretty much all triceps.

Tricep pressdowns - 140X20, X15, X15. Superset with O.H. Tricep rope Ext. - 50X10, X8, X8.

That last superset pretty much destroyed my triceps which was awesome.

Squats tomorrow then deload week. I am going to take the deload week and rest my body, I feel pretty beat up between my lower back and elbow tendons. Elbows felt good today but I took ibuprofen this morning for my back from deads, so I think thats why. Pretty jacked for cycle four of the program with some new numbers, although my training maxes are not going to increase too much.

Cycle 3 week 3 Deadlifts

Trained at 200pm.
Week 3, 5/3/1 rep scheme.

Deadlifts - Warmup - 135X12, 225X8, 315X5.

Working sets - 375X5, 425X1, 475X2.

I don't know what happened on the second set, I just couldn't get another rep (was supposed to be 3). Maybe it was my setup, not enough rest time or mental state but it just wouldn't go. Kind if deflated me briefly. Was going to stay at that weight and try again but my training partner convinced me to go ahead with the third set weight for a single. Grinded out a double, which was good so that fixed my broken ego.

Did some trap work after;
Upright cable row - 140X10X3 superset with DB shrugs - 85X15, X12, X12.

May have hurt something in my back but time will tell if its DOMS or an injury.

Maybe rest tomorrow, maybe some BB work if felling up to it.

Cycle 3 week 3 OHP

Went to gym at 230pm. Slept until 1100am which was awesome. Watched "Generation Iron" last night with my training partner. An interesting look at the life of a bodybuilder.

Week 3 OHP (5/3/1 reps).

OHP - 145X5, 165X3, 185X4. Superset with Wide Lat pulldown - 185X12, 205X10, 205X8.

Pin Press (2" off chest) - 225X5, 245X5, 265X5.
Seated DB press - 60X12, X8, X8.

Seated cable row - 205X10, X8, X10 superset with DB front raise - 30X8, X10, X8.

Airdyne bike 10 mins.

Did the pin presses off the safeties. I have added these as an assistance to my bench press to help with the mid way part of the lift which is my weak point. I am strong off the chest and lockout, mid press seems to be where I usually fail so I will see if this helps. I added it on OHP day just because I already do enough assistance work on bench day.
Jumped on the bike after workout for some conditioning/cardio. It became very clear to me quickly that I need to do more of this.

I also adjusted my diet a little. This is what I strive for;

3200 calories made up of 35% carbs, 35% protein and 30% fat. I have gained a few lbs over the last week or so and weighed in at 221.5lbs yesterday. Have been eating everything in sight. I am ok with the weight gain but don't want to gain any more, so going to clean it up a little and continue to do some cardio work to maintain.

Week 3 deads tomorrow.

Cycle 3 week 2 Squats

Trained at about 430 pm. Got about 6 hours sleep last night again.

Triples week.

Squats warmup - 135X12, 225X8, 315X5.

Work sets - 365X3, 385X3, 410X3.
All work sets with a belt and knee sleeves. Felt good and strong today. I could have gone for another 1-2 reps on last set but decided not to push it.

I supersetted some light, high rep bicep work to get some blood to the area, but not stress my elbow tendons as they are still sore.

Seated DB curl - 45X8, 25X20, X16, X16
Squats - 315X5, 225X12X2.
Concentration curls - 25X15X2.

Week 3 starts next Monday with 5/3/1 reps.

Cycle 3 week 2 bench press

Trained at 3:00 pm after work. Got about 6 hours sleep previous night.

BB bench press - 285X3, 300X3, 320X4.
All reps were paused. 320X4 is a PR for me I believe.

Flat bench DB press - 85X12, X10, X10.
Close grip bench - 225X4, X4, X3 superset with cable cross - 60X12X2.
BB bench - 185X10X2 superset with Cable pressdowns - 140X20, X12.

Elbow tendons felt rested up until the workout, then flared up again when I got into the heavier sets. Ice and massage I guess. They are really starting to piss me off.
Squats tomorrow or maybe Saturday.

Cycle 3 Week 2 Deadlifts

Triples week.

Conventional Deadlifts - (after warmup) 400X3, 425X3, 450X2.
Was aiming for 3 on the last set but failed on the lockout. Maybe I should reset my training max percentage on the DL, I shouldn't be failing before getting the minimum reps.

1" Deficit deadlifts (off a 45lb plate)- 315X5X5 superset with upright cable rows - 130X12X3
Trap bar shrugs - 135X12X2 superset with DB shrug - 75X10X2.

Another really good workout after a good sleep, probably 8-9 hours again. My back has never felt better during and after a deadlift workout, literally no soreness or tightness. A sign of good rest and diet? I hope so. I have started watching my diet closer again and I hope this is a by-product. I ingested 322 grams of protein yesterday and it seems to be helping so I will try to continue (my apologies to my family and coworkers for the side effects lol). Still battling tendon soreness in my inside elbows, so have been icing them and wearing elbow sleeves during all workouts. I really don't want to have to take time off to heal right now.
Rest day tomorrow, then bench press Thursday.

Cycle 3 Week 2 OHP

Well rested again today. I'm starting to realize how important good sleep and resting on days off is. Feel so much better after a good nights sleep and a day off between workouts.

Week 2 of the third cycle today. Triples week.

OHP - 155X5, 165X3, 175X5. Did 5 reps on the first set, was supposed to be 3. Was easy enough, couldn't hurt I guess. I try and maintain strict form and not use leg drive to get the weight up. Got 5 solid reps on the last + set.

DB front raise - 30X8X3 superset with Incline BB bench - 155X12, 175X9, 175X8.
Seated DB press - 60X10X3 superset with DB bent laterals - 25X10X3.

Deadlifts tomorrow, looking forward to some big triples. Going to increase my protein intake this week especially after deads and squats, and going to clean up the diet a little. Last week DOMS was strong and lasted long, I want to see if upping protein intake alleviates this. I needed advil just to function after deads last week. My legs are still sore today from squatting Saturday.

Cycle 3 Week 1 Saturday Squats

Took yesterday off just wasn't feeling up to it. Glad I did, felt well rested and ready to go today for squats. I think I might start taking a rest day after benching all the time.

Squats - 135X15, 225X10. 315X5, 340X5, 365X5, 385X5.

Wasn't sure about going for 5 on the last set but it was going well so I went for it and glad I did. Just a little leary training solo.

Was feeling awesome so went ahead and did a bicep/lat workout and worked it in to the rest of the workout.

EZ bar curls - 95X12, X10, X10, X8.
Wide Lat Pulldown - 185X10, X10, X8.
Seated DB curl - 40X10, X10, X8.

Ended with some pause squats - 225X8X3.

Higher volume squats are gross lol I had to lay on the floor for a minute. But took advantage of feeling strong and dialed in. Just one of those good days I guess as opposed to one of those shitty days like earlier in the week.
Rest tomorrow and week 2 starts Monday.

Cycle 3 week 1 Bench Press

I know why my workout was shitty yesterday, I woke up with a sore throat today and overall feel like dog shit today. Because I just took a week off, I'm going to work through this as best as I can because I dont want to lost any progress. Actually had a good workout, it was jut tough to stay motivated and focused.

BB bench press - 265X5, 285X5, 300X3. All were paused for a "1001" count on the chest before pressing.
Close grip bench press - 225X5, X5, X4.
EZ bar skullcrushers - 95X10, X8, X9. Superset with;
Cable crossovers - 55X10, X10, X12.
BB bench press - 185X7, 135X9, 135X8. Superset with;
Cable pressdowns - 130X12, X10, X10.

The last set of bench press was with little rest between sets and again with a pause on the chest and explosive movement to the lockout.

Squats tomorrow, hopefully feeling better.

Cycle 3 week 1 Deadlifts

Went to gym at around 430. Honestly it was a shit workout. One of those days. Didn't even want to finish but hacked it out. Didn't do it half assed but it was just hard to get through for some reason. I'm going to chalk it up to a shitty diet and poor sleep.

Deadlifts - 375X5, 400X5, 405X3.
BB shrugs - 185X10X2 Superset with Upright cable rows - 140X10X2.

Possible rest day tomorrow but maybe a bodybuilding day depending on how I feel. Day 8 of a 8 day work stretch and chances are I will be tired.

Start of Cycle 3 of the 5/3/1. Week 1 - OHP day

Felt great to get back in the gym after a week off. I was supposed to deload and train with very light weights, but I tried and my elbow tendons were just too sore. Took a whole week off from everything and healed up. New training maxes for all three lifts from my mock meet. Numbers are getting bigger than I've ever lifted so pretty pumped. Had a really good shoulder/core workout;

DB OHP - 145X5, 155X5, 165X5.

Seated DB press - 60X12, X10, X12. Superset with hanging knee raises X20X3.
DB lateral raises - 30X8X3. Superset with ab wheel lockout X10X3.
Incline BB bench press 135X8X3.

Incline BB bench was with a 3 second pause at the bottom of the lift and explosive to the top. Bench incline was high, almost straight up. one notch down.

Deadlifts tomorrow with some crazy numbers that came up after I hit the 500 deadlift in the mock meet.

Just found out that there is a contest in June in Dauphin, so my training cycles will be geared toward that meet. I have my eyes on a couple of provincial records in the squat and bench, The deadlift provincial record is nuts at around 700 lbs so that's a ways away lol. Provincial raw squat record is 495 - I squatted 455 in my mock meet (not on video - convenient eh?) so 40 lbs to go on that one. Won't be easy. The provincial raw bench record is about 379 lbs. At least 20 lbs to go there. If I didn't have numbers to chase I wouldn't be doing this. I wont sacrifice good form just to hurry at those numbers but will work my ass of to get there.

Mock Powerlifting Meet/Max test day !! Video added...

The day I've been looking forward to for a while... Got in the gym at about 1pm and went from there. My training partner helped with commands and judging as well as spotting, and a friend that is running the 5 3 1 program as well joined us as well to test his maxes. He is about the same weight and height as me. I am 215 lbs.

Squats first - 1st attempt  - 385X1 - felt good and depth was okay I think.
                      2nd attempt - 405X1 - good lift.
                      3rd attempt - 435X1 - good lift. Felt fairly easy.

Did a fourth attempt that would not count in a meet but wanted to set a max gym PR so,
                      455X1. I think it would have been a good lift but judges may disagree. Got the weight up nonetheless.

That was it for the squats, on to the bench press.
                       1st attempt - 315X1. Easy.
                       2nd attempt - 335X1. Easy.
                       3rd attempt - 350X1. Actually fairly easy but that was the number I came up with for the attempt. I think I could have gone 355 or 360, but at least I didnt blow the attempt.

Deadlifts next. Quickly becoming my favorite lift.
                       1st attempt - 405X1. Easy.
                       2nd attempt - 445X1.
                       3rd attempt - 475X1. Good lift.
Felt I had more in the tank so diod a fourth to set a gym max PR.
                       500X1!
I wanted to get to 500 on the deadlift but didnt think I would be there yet, so that was pretty cool. It probably would not have passed in a meet because I hitched a bit but I got it up to set a gym PR.

So, in a meet situation that would be a 1260lb total (571.5kg)  with a wilks of 351. For those of you that don't know, Wilks formula is to get a number so that lifters in different weight classes can compete against each other. A 215 LB lifter such as myself can compete against a 165lb lifter using this formula.
I will attach the edited video of my lifts when I have it ready. Then you can see my in my singlet in all its glory!!!!

I am deloading this week, so I will not be posting any logs until I start up again, cause deload workouts are boring. I will take the rest of the week to rest and reset my training maxes to start a new cycle of 5 3 1 with on Monday.

Thursday Squats week 3 cycle 2

Didn't think I would be able to train today so was going to have a rest day but........turned out that I could so I went and squatted. Got to try out my new knee sleeves (raw contest approved).
5/3/1 week

Squats - after warmup - 285X5, 325X3, 355X10! (PR), 225X10, 225X10.

That was it....did some foam roller on my lower back after.

355X10 is most definitely a rep PR for me. Had a spotter and motivator. Depth and form I think were good for the first 5-6 reps. The last few were probably a little ugly, but they were squats nonetheless.

So thats it for the second cycle of 5 3 1 for me. For those of you that are following this and care....I will be testing maxes on Monday or Tuesday so stay tuned, I will post right after recovering. Once (hopefully new) maxes are determined and a deload week I will start a new cycle with new numbers. Keeping in mind, it has only been 6 weeks on the program and seriously training for powerlifting.

Bench Press Thursday week 3 cycle 2

Trained today because I know I will not have time tomorrow. So, rest day will be tomorrow for me.

BB Bench press - 270X5, 270X3, 310X3 (PR)

The first set was supposed to be 250, but I got ahead of myself and loaded the bar wrong. Oh well. Did the 3 rep set with the same weight instead of increasing it and screwing up more lol. I think 310X3 is a rep PR for me, as long as I've been keeping track anyways.
Stuck with the BB and kept going, did some supersets with tricep work.

BB Bench - 245X10, 245X8, 245X7. Superset with;
Straight bar pressdown - 140X12, X12, X12.

BB bench - 225X8, X7. Superset with;
Cambered bar pressdown - 140X10, X10.

BB bench 135X12 superset with pressdowns - 110X10.

Squats on Friday hopefully then rest until 1RM tests on Mon or Tuesday followed by a deload week.

Deadlift Tuesday week 3 cycle 2

Was pumped to deadlift today. Trained at about 4:30 this afternoon. Last day of deads for this cycle. 5 3 1 day.

Deadlifts - 330X5, 350X3, 415X4. (PR)

I'm convinced I had another rep in the tank, but again was training solo. I don't want to come to laying on the gym floor with my head cut open or something lol.

Trap Bar shrug - 155X12, X12, X12. Supersetted with hanging knee raises - X20X3.
Upright Cable Row - 110X12X3.

Probably a rest day tomorrow then bench with my training partner Thursday evening.

OHP Monday Week 3 cycle 2

Third and last week of my 2nd cycle of the 5 3 1 program. Trained at about 1pm before goin to work.

OHP - 140X5, 160X3, 180X5.
Front DB raise - 30X10X2
Lateral DB flyes - 30X10X2
Close grip lat pulldown - 135X15 then 185X8X5

Didn't train lats last week so figured 6 sets of pulldowns were in order. Then trained biceps as I hadn't done them last week either and have to fit them in somewhere.

Seated DB curl - 40X8X2
Standing Cable curl - 110X10, X10, X12.

Finisher - OHP - 135X12.

Short but intense workout with short rest periods between sets. OHP day isn't my favorite but seems to be getting stronger.
Some pretty heavy weights coming this week for the other lifts, looking forward to it then testing maxes next week and a deload week. Then will reset "working" maxes and start another cycle of the 5 3 1. I will keep doing so until I stop getting stronger then I will try something else. I have been looking at some other programs that look interesting and worth a shot but won't implement until I feel I'm stuck, which is hopefully not for a while yet.

Friday squats week 2 cycle 2

Had no time to train today so took the "boring but big" option again today. Didnt go til about 1030 at night but at least I made it.
Squats - 305X3, 325X3, 345X7.
Definately had more in the tank for the last set, but no spotter so didnt want to push it.
That's it, maybe a BB workout over the weekend if I have time. If not, week 3 of 2nd cyle starts Monday. Last week before testing maxes.