Ha! The highlight of my weekend has been driving my brother to the pub!
Swole arm sesh Gregory!
shit so much to catch up on~
bacon wrapped chicken ftw!
deads and cleans vid+Prs are awesome
regarding the PL - coolio!
you need:
1- good flat lifting shoes
2- socks that stop below the knees
3- a singlet
4 - a t-shirt with no brands/tags. Just a plain old T for under the singlet
5 - wrist bands if you feel the need. I suggest experimenting with then before hand
6 - a belt if you don’t already own one.
7 - an awesome packed lunch filled with non perishables think mm’s, nuts, a sanwhich, juice, water, fruit.
9 - a brought my foam roller to use before warm ups
10 - change of clothing for after the meet
11- DEO, tooth paste and tooth brush to freshen up
12 - mp3 player to spit some fire music before you lift
13 - a sheet with your attempt program
14 - maybe a conversion sheet from lbs to kg depending on your federation (also a calculator if that’s the case)
15 - I used caffeinated uppers all day to keep me flying during my 2nd meet.
Try to find a buddy who’se willing to drive down with ya?
Ok, so squat with your eyes pointed up high, not even looking at the mirror, ya clutz.
Nlmain’s got it down, and then some!
phlegms- thanks for the kind words brother. Sounds like a fantastic weekend lol
steve- you also sound like you had a great weekend 
haha I’m working on the arms man. I honestly cant remember the last time I had an “arms” only day… it was kinda weird TBH
frenchie- woah! The chickens were great. Thats quite the list. I’ll address those things one by one soon and wait with baited breasts for your return (lolz)
Ink- I’ll work on your tips this week… thanks buddy.
Ok so today will be my first day of 5/3/1
I’m going to be substituting Smith Machine Press for Military Press because I’m a big wussy like that 
if anyone has a better option please let me know. Was thinking about using cleans here but I want to keep the shoulder work in so I think I might stick with this and see how it goes.
I’m going to be using the Periodization Bible assistance template. Its the one that I used when I ran 5/3/1 in the past and I liked it. I probably wont change any off the assistance exercises up at all until after the meet. So here is the breakdown of my planned workouts. what do you guys think?
Monday:
Smith Machine Press (5/3/1)
DB Incline: 5x10
Pull Ups: 5 x 10
Skull Crushers: 5 x 10
Tuesday:
Deadlift (5/3/1)
GHR: 5 x 10
Lunges: 5 x 10
Abs: 5 x 10
Preacher Curl: 5 x 10
Thursday:
Bench Press (531)
Dips: 5 x 10
DB Rows: 5 x 10
Tricep Push Down: 5 x 10
Friday:
Squat (5/3/1)
Reverse Hypers: 5 x 10
Leg Press: 5 x 10
Abs: 5 x 10
DB Curls: 5 x 10
thats what I’m looking at for now. I think that set up should keep me working everything out (might throw in some lat raises somewhere?) and looking/feeling good.
My current 1RM’s are
Smith Press: 275 (not totally sure about this but gonna start with this)
Deadlift: 445
Bench: 325 (hit 315 for 1.5 so I think 325x1 is a safe assumption if fresh)
Squat: 405
working maxes:
Smith Press: 250
Deadlift: 400
Bench: 295
Squat: 365
Really excited for this meet. Let me know if you guys have any critiques. Thanks everyone!
Looks good to me, you about to get strong homeboy
If you don’t total elite I’m never talking to you again.
That is basically what I am doing now and it’s working great so far
Kalle- I hope so. It would be nice to his a PR or two in the meet.
scj- elite total?!?! maybe if i’m competing in the 115lb women’s division (not sure if they even have that?)
elmore- are you doing that same assistance template or did you use a different one? I hope it works as good for me as its working for you
First workout in the books and it was good. The assistance stuff was a lot harder than I though. 5 x 10 for all the assistance stuff (with little rest) was pretty difficult TBH.
warm up:
stretch
500 jump medley (single leg, double leg, alternating legs)
Smith Incline:
warm up sets
165 x 5
190 x 5
215 x 8
DB Incline:
60’s, 70’s & 90’s x 10
100’s x 8 lol… smoked
90’s x 10
Pull Ups:
BW x 10,10
+25 x 10 (barely got 10)
BW x 10,10
PJR’s w/ EZ Bar: (felt better on my wrist than the DB’s)
35 on each side by 5 x10 soooo pumped
finished off with some conditioning.
4 rounds of:
1 minute 45lb KB Swings
30 seconds rest
1 minute jump ropes
30 seconds rest
Sooooo smoked after that. this was a great workout. My entire upper body was pumped after this. I felt like i had just done that Pyramid workout or something lol. I loved it. I’m ready to smash some DL’s tomorrow. Thanks for the tips everyone.
<3
Must’ve missed it, when’s the meet? You’re gonna wreck shit dude.
[quote]WhiteFlash wrote:
Must’ve missed it, when’s the meet? You’re gonna wreck shit dude.[/quote]
October 2nd… the weekend after my bachelor party lol
It was almost that exact same template lol. I think you could just hit the main lifts each day and youwould do awesome at the meet.
[quote]gregron wrote:
[quote]WhiteFlash wrote:
Must’ve missed it, when’s the meet? You’re gonna wreck shit dude.[/quote]
October 2nd… the weekend after my bachelor party lol[/quote]
Haha, I kickass total would be a pretty sweet wedding gift to yourself. It’s in the bag homie.
Training looks solid as always. Can’t wait to see how stupid strong you get in the run up to the meet. Will you be trying to add or lose weight for the meet or will you just be maintaining?
You going up to Seattle anytime soon? This is the best time of the year to visit, but I hear you on the rain that’s what I love about Tucson it’ll rain 15 times a year and be over in 15 minutes.
We’ll just start calling you Big Secksy!
Yay for your first 531 day!!
Glad it went well.
Did you use that calculator I left a page or so back?
I hated doing the math for it, lol.
I tried to catch up with everything but it was too much. As for grip work, I have little Gimli hands, so I feel your pain. What’s allowed me to keep pulling heavier without grip being a problem is a lot of heavy db hammer curls. It probably isn’t supported by any studies or even logical thought, but I know that the more hammer curls I do, the more I can deadlift.
5/3/1 setup looks good to me, man. In fact, looks so good, I might switch back to 5/3/1! Well…we’ll see.
LWI
Elmore- ok cool. I like this template because I feel like it hits everything as completely as possible (with the goal being a solid looking/balanced physique)
WhiteFlash- it definitely would be. I’m really looking forward to the meet. My singlet should be here tomorrow!
Phlegms- thanks brother. I hope I can get stronger over the next 6 weeks. I’m actually HOPING to lose some weight and get into the lightweight division which is under 198 but I’m not even close to that. I was 215 this morning after a weekend of lots of drinking (my buddies wedding) so we’ll see if I can get close (205ish) and then use some water manipulation to drop under 198
Jams- I might be going up there in two weeks with my fiancé. She already has a ticket and if I can find a cheap one I’ll go too but probably not. I’m not a big fan of the rain either. Luckily it doest rain much at all down here in San Diego
MiM- hahaha thanks darling! I did use that calculator that you sent me. Thanks!
Mmatt- I’ll try some heavy hammers. Hammers work your forearms quite a bit so I can see why it has some carryover. Tha is for the advice my man.
Ink- hahaha you should copy mine! Then you’ll be prepped up for the sale meet and we can smash it 
Ok so it’s time to start getting more serious. If I wanna get down close to 205 and make a run at that 198 division I gotta step up my game. I’m going to be starting the Mountain Dog Diet after hearing rave reviews from quite a few posters. Gonna pick up some Ezekiel bread (have had this before and liked it) and some Virgin Coconut Oil and give this thing a go soon.
Also, on an extremely happy note, my best friend Andrew is getting back tomorrow from Afghanastan! I g chatted with him this morning for an hour… I’m really excited. Glad he’s coming back home safe and sound and we’re gonna hang out 24/7 lol… They had 31 casualties from his FOB (forward operating base) over the last 2 months… Glad he’s leaving that shithole and coming back.
30 minutes on the stairmaster this morning. 531 deadlifts this afternoon. Let’s do this
You will not combine them
After every attempt you should yell “THESE COLORS DON’T RUN!” and pound your chest while staring directly at the judges.