word, nice work.
kmc
Nice work, Dan. It looks to me like you are closing in on a 1500 lbs. total. What is your best?
The workouts are really looking good. Bench 310x3 is awesome. If you could hit 1500 raw at 240 that would be great.
Would love 1500, but working on closer goals. Bench is a little bitter sweet. I benched 350 at the APA White Mountain Feb 08 and in training did multiple triples with 315. My bench back slid after that, to include bombing out of the New England Raw June 08 on 345.
I am happy b/c my bench is climbing up from where it was, but not like squat and DL which have been kinda freaky for me.
B3
Deadlift
45x20
135x10
185x5
225x5
275x3
315x1
350x5
405x3
445x8 (PR) The first rep just jumped off the floor, I was actually surprised. Was planning on six, but knew I had more.
Deficit DL
315x8 / 5 sets These kicked my ass
DB Shrugs
105x20 / 2 sets
This cycle I’m going kind of heavy on assistance. I’ve been pretty wasted after each day of training. Gonna scale it way back next cycle. I have to LISTEN TO SOLID ADVICE! Jim Wendler says not to go so hard on assistance to the point where it effects your main lifts. I just read Meat give that same advice. Many people pay good $ to get advice from guys of this caliber. Time to shake off the Day 1 Dumb Ass, but after this cycle.
C3 (last thurs)
Standing Military Press
45x15
65x5
85x5
105x3
130x5
150x3
170x4 (PR)
DB Military Press
55’s x 8
60’s x 8/ 4 sets
Chins
BWx4 / 4 sets
BWx7
Face Pulls
42.5x10 / 4 sets
JM Press
135x20
BB Curl
60x20
D3 (today monday)
Squat
135x10
225x5
275x3
325x5
370x3
410x7 (PR)
HB Narrow Squat
255x8
265x8
265x10
OH Squat
145x6
145x8
Abs
On to deload!
I’d say the program is working for yuou, dan! nice set of PRs you got there!
[quote]soldog wrote:
I’d say the program is working for yuou, dan! nice set of PRs you got there![/quote]
Thanks soldog. I’m starting to have a hard time keeping up with T-Nation, b/c we’ve been buried in assignments in nursing school. Now this is why I bought the 5-3-1 book, to have quick, simple training days.
A4 (deload) Tues
Bench
45x15
95x10
135x5
165x5
195x5
Life-Fitness Dual Pulley Seated Row
50x20 / 2 sets
B4 (deload)
Deadlift
135x10
190x5
235x5
285x5
45* Back Ext
BWx8 / 3 sets
Chins
BWx2 / 5 sets
Damn Dan you’re looking strong. I hope to be as strong as you when I hit 240.
C4 (deload)
Standing Military Press
45x10
70x5
90x5
105x5
Lateral Raise
15’s x 10 / 4 sets
Lat Pull-down
100x10 / 3 sets
EZ bar Curl
60x20
65x15
70x10
Concentration Curl
20x10 / 2 sets
JM Press
135x20
140x15
145x10
Tri Ext
65x10 / 2 sets
D4 (deload) Last Thursday
Squat
175x5
215x5
260x5
OH Squat
95x10
115x10
135x10
Start of 4th Cycle
A1
Bench
95x10
135x5
165x5
195x3
215x5
250x5
285x7 or 8 I’m not sure, I think it was 8. It was a good set. Becoming much more stable.
Push-ups
BWx20
BWx15 / 4 sets
1-Arm DB Row
65x15 / 5 sets
Bent Lateral Raise
10’s x 20 / 2 sets
Hammer Curl
25’s x 20
School’s kicking my ass this semester. I got in two days of training last week. AND THEY WERE ONLY DELOAD DAYS! This week looks like it might be a little less work intensive.
Also had the scare of my life. The Mrs had a lump, got a mammogram the next day, then they recommend a biopsy the next. Moving this fast, they must be concerned. Got the results back today = No cancer. I cannot thank my Lord and Savior enough. Hug your loved ones for me.
Dan
Dan Jo
Captain Morgan
Good bench work, and great news about your wife. I will heed your advice tonight.
Nice work balancing family/school/training
Glad to hear the wife is ok.
Dan, glad to read your wife is OK. Still don’t know how you balance it all-family,school,work,training. And I think your bench press numbers have passed mine you bastard!