[quote]zenontheterrible wrote:
march. 4
Squat (5/3/1)
135 x 8
155 x 8
185 x 5
215 x 5
240 x 7
Deficit lift, double pause
165 x 5,5,5,5
Seated Calf raises
70 x 12,12,12,12,12
Leg Raises
6,6,6,6,3
this was a tough one. those double pause deficit lifts really killed me right after squatting.
[/quote]
How’s it going man.
Nice workout there. Pretty consistent on the 531 now?
What is a double pause deadlift? I am struggling to picture it…
[quote]panzerfaust wrote:
[quote]zenontheterrible wrote:
march. 4
Squat (5/3/1)
135 x 8
155 x 8
185 x 5
215 x 5
240 x 7
Deficit lift, double pause
165 x 5,5,5,5
Seated Calf raises
70 x 12,12,12,12,12
Leg Raises
6,6,6,6,3
this was a tough one. those double pause deficit lifts really killed me right after squatting.
[/quote]
How’s it going man.
Nice workout there. Pretty consistent on the 531 now?
What is a double pause deadlift? I am struggling to picture it…
[/quote]
I picked it up from ben rice’s training log on here (its called “who says powerlifters have to be fat?”). Basically, you do a deadlift pausing (to lose all momentum) at your sticking points. for me just below the knee and just above the knee. Here is a video of ben doing them, 545 paused Deadlifts and bench week 2 day 6 Ben Rice - YouTube
yeah i’m going to stick to the 5/3/1, I get the most consistent results with it, and its easiest to tweak… takes out all the guesswork … blah blah blah 
Had this awesome urg to go back to the gym today.
march.6
squats
45 x 8
95 x 8
135 x 8
185 x 8
135 x 8
Bench Press (feet up)
135 x 12
135 x 8
135 x 8
bench press (full body)
185 x 3
185 x 4
March. 7
deficit lift (5/3/1)
185 x 5
215 x 5
245 x 5
280 x 6
hang clean
95 x 5
105 x 5
seated calf raises
70 x 12,12,12,12,8
standing calf raise
90 x 12, 12
hang cleans after deficit lifts doesn’t work. need to find somewhere else to put them.
When I used to train power cleans I’d always use them as a warm up to deadlifts. Actually, Wendler talks about doing power cleans as a 531 movement before squats or deadlifts.
good call. I’m doing them pretty light right now to try and learn how to do them, so they would probably work pretty good as a warm up for deadlifts. I think i will consider giving them there own day later on, if i can actually end up doing any weight with them
March 9.
bench press
115 x 8
140 x 5
160 x 5
180 x 10
overhead press
95 x 8
115 x 5
115 x 5
115 x 3
95 x 8
95 x 6
fiddled around on hammer strength rows
then did kroc rows
50 x 8
60 x 8
70 x 8
80 x 16 (17 on left)
Bicep curls
65 x 5
65 x 6
65 x 6
65 x 5
65 x 6
55 x 14
45 x 8
tricep pushdowns
60 x 14
80 x 14
100 x 12
100 x 11
80 x 8
60 x 12
march. 13
squats
155 x 5
185 x 5
215 x 5
240 x 7
Deficit lifts, double pause
165 x 5
225 x 5
225 x 5
seated calf raises
70 x 12, 5 sets
standing calf raises
90 x 12, 2 sets
march. 16
barbell row
115 x 3
135 x 3
150 x 8
oh press
115 x 5, 4 sets
full chins
8
partial chins
6,5,5,3,2
bicep curls
65 x 6, 5 sets
55 x 5
45 x 6
20 min cardio.
good news is i got my invitation to the fire fighting training camp, which means provided i pass everything (courses and fitness tests) i will have the job come june 1.
bad news is my gym membership expired today, so unless i get my income tax return i won’t be hitting the gym until i start working in june. I have a blowflex which works ok for some upperbody stuff, but has not nearly enough tension for lower body stuff.
March 20
2km walk with 25lb kettle bell
5 km walk with 30lb pack
march 21.
Deficit lifts
185 x 6
230 x 3
265 x 3
295 x 6
Overhead press and front squats
oh 135 x 1
fs 135 x 8
oh 135 x 1
fs 135 x 6
oh 135 x 5
fs 135 x 5
oh 135 x 5
fs 135 x 5
oh 135 x 5
fs 135 x 5
seated calf raises
70 x 4 sets of 12
standing calf raises
90 x 4 sets of 12-16
ab wheel rollouts
3x3
3km walk with 30lbs pack.
march. 22
60 min hike w/30lbs
all exercises were on the bowflex so the weights are basically fake - or more like bands that real weight.
pulldowns
110x10
200x5
160x8
rows
160x10, 3 sets
press
160x10, 3 sets
oh press
160x10,8,5
kettlebell curls
25 x 10,10,10
ab wheel rollouts
Good luck at fire camp, man.
thanks barry! I signed up for the second camp which starts april 28th i believe - you still coming back from china mid april?
March. 23
30 min hike w/30lbs pack
march. 25
30 min hike w/25lbs kettlebell
March. 26
40 min hike w/30lbs pack and 25lbs kettlebell
1 hill sprint with tire and rim
1 hill sprint (no tire)
later, bowflex workout
pull downs
170 x 10, 3 sets
ng rows
170 x 10, 3 sets
oh press
170 x 10, 5 chins
170 x 10, 5 chins
170 x 10, 5 chins
bpress
170 x 10, 5 chins
170 x 10,
170 x 8
triceps
100x 10
100x 10
curls
100x 10
100x 8
100x 6
ab wheel rollouts…
body weight… 177 (down 7 lbs in 1 week!)
Yep, that’s the plan. Give you a shout when I’m back (after the 18th…)
march 27.
45 min walk w/30lbs pack.
1 hill sprint carrying tire and rim
Tire drag 75m mostly uphill
Tire drag 125m mostly uphill.
(this was really hard, legs are trashed).
Shit, I was looking at your OH Press and saw 170 x 10 and started getting nervous about our little race. Then I scrolled up and saw Blowflex haha… phew
Nice conditioning work there! I just resumed my sled sprints yesterday after a month of being lazy… ugh.
[quote]panzerfaust wrote:
Shit, I was looking at your OH Press and saw 170 x 10 and started getting nervous about our little race. Then I scrolled up and saw Blowflex haha… phew
Nice conditioning work there! I just resumed my sled sprints yesterday after a month of being lazy… ugh.[/quote]
haha yeah, bowflex weights are pretty bogus, but its better than nothing. Not a big fan of the conditioning work but at the same time glad i’m doing it cause i totally need it. Starting to enjoy it more though as i do it, so thats probably a good thing.
Definitely better than nothing man! Why are you without gym access atm?
membership ran out, and until i start this new job i’m trying to be “good” with my money.
march. 28
40 min hike/30lbs pack and 25lbs kettle bell
2 uphill tire drags… 
feeling pretty beat today lol. will do more tonight.
March. 30
60 min hike w/ 45lbs pack… fast pace
april. 1
60 min hike w/45lbs pack… normal pace