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.
Monday, March 31, 2014
Saturday, March 29, 2014
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.
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.
Thursday, March 27, 2014
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.
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.
Tuesday, March 25, 2014
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.
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.
Monday, March 24, 2014
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.
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.
Monday, March 17, 2014
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.
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!!!!
Thursday, March 13, 2014
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.
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.
Wednesday, March 12, 2014
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.
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.
Tuesday, March 11, 2014
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.
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.
Monday, March 10, 2014
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.
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, March 7, 2014
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.
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.
Thursday, March 6, 2014
Bench Press Thursday Week 2 cycle 2
Triple week.
BB Bench Press after warmup - 270X3, 280X3, 300X5.
Failed on the 6th rep attempt.
Incline DB press - 100X8, X7, X5.
Cable Crossover - 50X8, X9, supersetted with Close grip Bench - 155X8, X9.
Cambered Bar pressdown - 140X15, X10, supersetted with overhead rope tricep extension - 80X6, 55X6.
Finished with BB bench 135X9. Could barely even move the bar off the rack. After the benching, really burned out the triceps with some higher rep stuff.
BB Bench Press after warmup - 270X3, 280X3, 300X5.
Failed on the 6th rep attempt.
Incline DB press - 100X8, X7, X5.
Cable Crossover - 50X8, X9, supersetted with Close grip Bench - 155X8, X9.
Cambered Bar pressdown - 140X15, X10, supersetted with overhead rope tricep extension - 80X6, 55X6.
Finished with BB bench 135X9. Could barely even move the bar off the rack. After the benching, really burned out the triceps with some higher rep stuff.
Tuesday, March 4, 2014
Deadlift Tuesday Week 2 Cycle 2
Deadlift - 350X3, 375X3, 395X5.
Trap Bar shrugs - 135X15X3 superset with DB shrugs 85X10X3
Upright cable row - 100X15X3
Pretty tough to deadlift after a squat day like yesterday but went through with it anyways just to stay on track for the week. Actually ended up being a pretty good workout. Might rest tomorrow, might train depends on how I feel. Planning mock meet for the week after next, pretty pumped for that.
Trap Bar shrugs - 135X15X3 superset with DB shrugs 85X10X3
Upright cable row - 100X15X3
Pretty tough to deadlift after a squat day like yesterday but went through with it anyways just to stay on track for the week. Actually ended up being a pretty good workout. Might rest tomorrow, might train depends on how I feel. Planning mock meet for the week after next, pretty pumped for that.
Monday, March 3, 2014
Week 1 Squats/Week 2 Military Press double up
Back into the gym after taking 3 days off. Missed squats last week so did them with week 2 of OHP today.
Sets of 5 for squats - 285X5, 305X5, 325X12! (PR).
Last set called for 5+ so just went for it. Had my training partner so concentrated on form and depth for the first 5 then just grinded out 7 more. This felt really good and that is a rep PR for me with 325 lbs. Guess it pays to rest.
Went straight into military/OHP and some assistance work. Could have done more assistance work but ran out of time. Week 2 calls for sets of 3.
OHP - 150X3, 160X3, 170X7.
Seated DB press - 60X15, 60X12.
Front raise - 30X10, X10.
Again I find the OHP numbers light but I guess its really the last set that counts for PR's and strength. Next week will definitely do some more assistance work for the shoulders. Pumped for deads tomorrow.
Sets of 5 for squats - 285X5, 305X5, 325X12! (PR).
Last set called for 5+ so just went for it. Had my training partner so concentrated on form and depth for the first 5 then just grinded out 7 more. This felt really good and that is a rep PR for me with 325 lbs. Guess it pays to rest.
Went straight into military/OHP and some assistance work. Could have done more assistance work but ran out of time. Week 2 calls for sets of 3.
OHP - 150X3, 160X3, 170X7.
Seated DB press - 60X15, 60X12.
Front raise - 30X10, X10.
Again I find the OHP numbers light but I guess its really the last set that counts for PR's and strength. Next week will definitely do some more assistance work for the shoulders. Pumped for deads tomorrow.
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