[quote]whup wrote:
Raw Meat wrote:
Didnt get much sleep last night, but decided to go to the gym and max bench before i start my next cycle of 5/3/1. Broke Down like this-
Bench
45x10
155x5
200x5
240x3
275x2
295x1
315x1 (10 lb PR!!)
325x1 (20 lb PR!!)
FINALLY hit 3 plates, and a great PR on bench. I havnt PRed for a max in 10 months as far as i know, so this was great! I really feel like my lifting is starting to take off after a decently crappy summer. Kept tight through the whole lift, and had a really solid base which made a huge difference.
After i did
225x14 (1 rep pr)
135x30 (10 close,med,wide, no rest)
Huge calorie excess of college is great, and all my lifts are starting to jump up. I’m pumped to start 5/3/1 again on Tuesday. Looks like my week is going to look like this now-
Maxes for this cycle
Squat 365–> 330
Deadlift 475–> 430
Bench 325–> 300 (used 295 last time)
Military 185–> 170
Weight was 195.7 lbs today, this is something i’ll probably start to keep track of every time i lift.
Good shit.
Looks like a solid program and strong numbers as well, I’ll be following.
And commenting on your grip strength, the BEST things I have found to increase this is to hold the bar as long as you can on your last deadlift set/rep, and plate flips. Train hard! [/quote]
Thanks! Cant say i’m familiar with plate flips, i’ll hafta look them up. Sounds like i’ll be adding some things in on deadlift day
[quote]Raw Meat wrote:
whup wrote:
Raw Meat wrote:
Didnt get much sleep last night, but decided to go to the gym and max bench before i start my next cycle of 5/3/1. Broke Down like this-
Bench
45x10
155x5
200x5
240x3
275x2
295x1
315x1 (10 lb PR!!)
325x1 (20 lb PR!!)
FINALLY hit 3 plates, and a great PR on bench. I havnt PRed for a max in 10 months as far as i know, so this was great! I really feel like my lifting is starting to take off after a decently crappy summer. Kept tight through the whole lift, and had a really solid base which made a huge difference.
After i did
225x14 (1 rep pr)
135x30 (10 close,med,wide, no rest)
Huge calorie excess of college is great, and all my lifts are starting to jump up. I’m pumped to start 5/3/1 again on Tuesday. Looks like my week is going to look like this now-
Maxes for this cycle
Squat 365–> 330
Deadlift 475–> 430
Bench 325–> 300 (used 295 last time)
Military 185–> 170
Weight was 195.7 lbs today, this is something i’ll probably start to keep track of every time i lift.
Good shit.
Looks like a solid program and strong numbers as well, I’ll be following.
And commenting on your grip strength, the BEST things I have found to increase this is to hold the bar as long as you can on your last deadlift set/rep, and plate flips. Train hard!
Thanks! Cant say i’m familiar with plate flips, i’ll hafta look them up. Sounds like i’ll be adding some things in on deadlift day [/quote]
I use one arm at a time with the 45s and 35s for max reps and a few sets. You could also put two 25s, three 10s together and hold for time, just pinching them with your hands w/o flipping them - YouTube
Let me know how it works
Squats felt crazy heavy tonight up until the last set, and then i hit a groove and just kept squatting.
Front squats, first rep cleaned off the floor
135x1
185x1
205x3x6
Overhead squats
95x10
105x10
115x6
Going to up the weight on these 10lbs next week, and do 3 sets like i’ve been doing.
After that, went back and played racketball for a while before making my way to the football stadium…
100 steps total
Went up once as fast as i could while still hitting every step, didnt really find a rythme, but ended up doing the whole flight in 21.53 seconds. Baseline, we’ll work from here.
To finish it off i decided to carry my 190lb friend up. didnt time this one… but i started off way to fast. by the time i got to the top i was dead, and i managed to throw up like 5 minutes later. Definitly doing this again next week, reminds me of how out of shape i’ve gotten
No deadlifting for 2+ weeks really sucks…
125x5
205x5
285x3
345x5
365x3
405x2
From 415x7 to a heavy 405 for 2…
Bench-
135x5
185x5
225x5
255x3
285x5 +1 rep, took me about 20 seconds to realize that i only did 5…
Close Grip Bench
225x10
Left… ate, came back about 3 hours later-
Incline DB press
60x10
80x8
95x6
100x4
100x3
80x8
DB rows
80x20
100x2x15
SLDL’s from the floor.
185x6
225x6
(switched to mix grip)
275x6
Shrugs (Double overhand)
275x2x10
45* Hyper
bwx10
+25x3x10
Dips
+50x3x10
Gym was packed, so i left after compound movements and came back later for accessory work. Deadlifts completely tanked after only 14 days… not quite sure how that works. anyways, i wont be deloading on them because i missed a day, hopefully they rebound pretty quick. Not quite sure if its that i’ve subtracted things from my lifting, or what, the weight just felt rediculously heavy today, and bench felt okay so i’m thinking i’m not to burnt out… so we’ll see. i’ll be doing RC work tomorrow and maybe some cardio, then squatting on weds or thurs depending on how my back feels. Too much talking not enough lifting.
Hamstrings were still sore today, so i took a deload on squat, plus it was called for anyways. i’m going to run the next cycle with free squats i think.
Incline Bench press-
135x8
185x5
205x3
225x3
235x1
245x1
255x1
265x1
275x1(PR here, by how much i dont know i havnt done this lift in forever)
135x10
Chins & nuetral grip pullups
bwx2x10
bwx2x10
Speed bench (3 grips)
185x3x3
135x9x3
135x2x15 med grip.
Going to use the 275 as a max for my next “military press” cycle of 5/3/1, i’ll be doing this instead of overhead pressing. i would like this lift to be at bw+100 lbs.
194 today, and feeling like shit. i forsee a long weekend with lots of food.
[quote]Raw Meat wrote:
Military press-
45x10
95x5
135x5
deload/warmup for
Incline Bench press-
135x8
185x5
205x3
225x3
235x1
245x1
255x1
265x1
275x1(PR here, by how much i dont know i havnt done this lift in forever)
135x10
Chins & nuetral grip pullups
bwx2x10
bwx2x10
Speed bench (3 grips)
185x3x3
135x9x3
135x2x15 med grip.
Going to use the 275 as a max for my next “military press” cycle of 5/3/1, i’ll be doing this instead of overhead pressing. i would like this lift to be at bw+100 lbs.
194 today, and feeling like shit. i forsee a long weekend with lots of food. [/quote]
Nice work! You’re making some solid strength gains.
[quote]whup wrote:
Raw Meat wrote:
Military press-
45x10
95x5
135x5
deload/warmup for
Incline Bench press-
135x8
185x5
205x3
225x3
235x1
245x1
255x1
265x1
275x1(PR here, by how much i dont know i havnt done this lift in forever)
135x10
Chins & nuetral grip pullups
bwx2x10
bwx2x10
Speed bench (3 grips)
185x3x3
135x9x3
135x2x15 med grip.
Going to use the 275 as a max for my next “military press” cycle of 5/3/1, i’ll be doing this instead of overhead pressing. i would like this lift to be at bw+100 lbs.
194 today, and feeling like shit. i forsee a long weekend with lots of food.
Nice work! You’re making some solid strength gains. [/quote]
