Ah, no work today and back in the gym for 5/3/1 week of deadlift.
Deadlift
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 2 x 275
1 x 5 x 360
1 x 3 x 410
1 x 3 x 455
Good Mornings
4 x 10 x 185
Bent Rows
4 x 10 x 185
Seated Leg Curls
5 x 12 x 225
I would normally throw in some abdominal work, but I felt a mild pain just above my groin on my 360 DL. Plus all the machines were taken, so I played it safe.
455 x 3 is a personal record for a raw triple on deadlift.
Good solid work in here Crippler.
Great bench workout.
Bench: 5/3/1 day
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 245
1 x 5 x 260
1 x 3 x 295
1 x 1 x 330
I finally got to use my new F6 shirt and did four set of singles.
1 x 1 x 335
1 x 1 x 365
1 x 1 x 385
1 x 1 x 395
Incline:
1 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
Low Cables:
4 x 10 x 100
V-Bar Press Downs:
1 x 100 x 160
4 x 20 x 190
As I said it was my first workout with my new shirt. A 395 I was almost able to touch. I was about one half inch short. I’m going to deload on Thurday and continue to throw in some shirted singles at the end. I should be able to touch at 405. My old shirt had a hand me down from a friend. It was an Inzer HD and is about 15 years old. It really provides very little support.
First time I’ve stopped by here. Don’t compete as a powerlifter myself but you’re definitely moving some good weight and seem to have some attainable goals. Be fun to watch.
Looks like some very strong work in here.
What part of WA are you in? I’m just across the Tacoma Narrows in GH.
Thanks, Yakima…
Nice WO, good weight. Never used a shirt different kind of training and movement. Would be fun to move 405 though.
4/18/12
A day off from work is awarded with squats. It was my three rep workout for 5/3/1.
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 350
1 x 3 x 400
1 x 5 x 450
Front Squats
2 x 10 x 185
2 x 10 x 205
Leg Extensions:
4 x 10 x 265
Standing Calves:
4 x 12 x 395
I got off at midnight. I was in the gym by 0800, so I was a little tired. Still, it was a good workout and I got done what I wanted.
I use an F6. You gotta have a reliable training partner if you’re using gear. For sure.
450 x 5 is strong work, great job.
4/19/12
Bench Deload:
1 x 10 x 135
1 x 5 x 185
1 x 5 x 225
1 x 1 x 275
Put on shirt to continue break-in:
1 x 1 x 335
1 x 1 x 385
1 x 1 x 405
Dumbell press:
1 x 10 x 85
1 x 10 x 90
1 x 10 x 95
1 x 10 x 100
High Cables:
4 x 10 x 100
Machine Dips:
5 x 12 x 265
V-Bar Press Down:
1 x 100 x 160
5 x 20 x 190
I was finally able to touch my chest at 405. I know it was geared, but it was a big moment for me. It was the most weight I have ever been under. I thought about going up to 425, but since today was supposed to be deload I didn’t.
Congrats on the 405,big weight. Pretty wicked deload WO lot of volume good stuff.
4/20/12
5/3/1 Overhead Press
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 160
1 x 3 x 180
1 x 2 x 200
Barbell Curls:
1 x 10 x 45
1 x 10 x 65
1 x 10 x 95
1 x 10 x 125
Machine Shoulder Press:
4 x 10 x 130
Front / Side Raises:
3 x 10 x 35
Solid workout. The second rep of 200 was pretty low. I probably got about half way up.
4/24/12
The theme of the day was “dragging ass.” I work shift work and I am starting my second week of nights. I do not stay awake all night on my days off, so that I can still have family time. Yesterday and toaday are my days off. I like to train early in the morning. There are less trolls in the gym at that time. Therefore, I was there at 0730.
Deadlift:
I’m about nine weeks out from my meet. I decided to go back to gear to do some heavy pulling.
1 x 10 x 135
1 x 5 x 225
1 x 1 x 275
1 x 1 x 315
1 x 5 x 370
1 x 5 x 415
1 x 3 x 465 I had wanted at least five reps here.
Good Mornings:
4 x 10 x 190
Bent Rows:
4 x 10 x 190
Seated leg curls:
4 x 10 x 225
Ab Machine:
4 x 10 x 120
I wanted to bail after my first heavy set of deads. I thought, however, I could manage. I’m pretty upset with myself. I pulled 455 for three reps last week raw. I should have hit six at 465 with no problem. I’ll have to decide if I want to repeat this workout next time, or just move on to the three rep week.
4/27/12
5/3/1 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 5 x 275
1 x 5 x 345
1 x 3 x 415
1 x 2 x 470
Front Squats:
4 x 10 x 190
Leg Extensions:
4 x 10 x 265
Standing Calves:
4 x 12 x 395
Overall, a good workout. I felt like I had my strength back.
4/28/12
The day started out with my 10 year old daughter’s AAU basketball game (they lost), and then off to the gym for bench presses.
Bench Press:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 235
1 x 5 x 265
1 x 5 x 305
Shirt:
1 x 1 x 405
Machine Chest Press:
5 x 10 x 255
Machine Dips:
5 x 12 x 265
High Cables:
5 x 10 x 80
V-Bar Push Down:
1 x 100 x 170
5 x 25 x 190
I’m about 8 weeks out from my meet. I need to break in this shirt. I think I will add some single reps at the end of my bench presses for a few weeks. The 405 sucked! I nailed it last week, but I was pretty gassed by the time I got to it today. I game about a half inch from touching, and needed a little help about half way up. It really stretched my pecs, however. I would normally do dumbell presses, but the area was pretty full of people. I’m glad I went with machine press anyway. My right shoulder was feeling a little pain. Overall, it was a great workout.
4/30/12
Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 5 x 370
1 x 5 x 415
1 x 5 x 465
Good Mornings:
4 x 10 x 190
Bent Rows:
4 x 10 x 190
Seated Leg Curls:
4 x 10 x 225
Today felt pretty good. I was focused on 465 x 5 since I sucked so much last week. I was well rested this morning and hit it. I might have been able to get six, but no way I was going to lock out. The one thing that I have found with 5/3/1 is you have to respect your lead up sets. 370 and 415 for five reps is no joke. I really felt it after 415 x 5.
No joke is right. Very strong work in here.
5/1/12
Overhead Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 140
1 x 5 x 165
1 x 7 x 185
Barbell Curls:
1 x 10 x 45
1 x 10 x 65
1 x 10 x 95
1 x 7 x 135
Machine Shoulder Press:
4 x 10 x 140
Front / Side Raises:
3 x 10 x 40
Not much to add. I just got it done and got out…
5/2/12
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315
1 x 3 x 360
1 x 3 x 410
1 x 3 x 470
Leg Press:
1 x 10 x 400
1 x 10 x 495
1 x 10 x 590
1 x 10 x 685
Leg Extensions:
4 x 10 x 265
Standing Calves:
4 x 12 x 395
I was not until I got home and looked at my log that I found today was supposed to be a five rep workout. I guess I’ll just skip it this time around.