21/03/11
5/3/1 Mesocycle 5, Wave 1
Power Cleans:
60x2x3
70x3
80x3
95x3
Deadlifts:
100x5
120x3
145x5
165x5
187.5x4
(Estimated max: 212.5kg)
Good Mornings:
70x10
80x10
90x8
Reverse Hypers:
100x3x8
Suitcase Deadlifts:
80x3x5
I went out for a few drinks with some colleagues after work on Friday, and ended up drunkenly agreeing to play football (soccer for any cousins across the Atlantic who may read this) for a mate’s team on Sunday. It was a 5-a-side game, and anyone who has played the game in that format before will tell you that you spend the entire match running. It’s tough. Anyway, I managed to injure my right knee again in a winning effort. I iced and wrapped it as soon as I got home, and it was feeling good enough to train on yesterday evening.
I was clearly subconsciously nursing the injury though, as both pulling movements felt weak last night. I had to do a split catch to make my third rep on the cleans, and my form fell apart on the deadlifts - even with this light weight - as I compensated by lack of leg drive with some major lower back rounding to muscle the weight up! Not too disappointed with the final set though - I got through the session without aggravating the injury and will come back strong next week.
Lessons learnt: if I wish to maximise my potential in powerlifting I will have to start being sensible about my physical exertions outside of the strength training realm!
Just found your log, good work going on here mate. From your videos, there’s lots of motivation in your gym too, which is very helpful. I’m guessing the one barking at you is your coach?
As a gearwhore myself, I’ll recommend using gear for bigger numbers. Also, the briefs/suit will help your hips from feeling like death when you squat, but our squat styles differ so maybe you don’t get that feeling like I do.
[quote]Element_26 wrote:
Lessons learnt: if I wish to maximise my potential in powerlifting I will have to start being sensible about my physical exertions outside of the strength training realm! [/quote]
I recently broke my wrist while snowboarding, and learned that same lesson. I don’t think you should quit any other sport and focus only on PL unless you really want to get serious about breaking world records or something. Like you said, just be sensible.
Thanks for the comment MM; I liked your ‘ass and thighs of a 308/upper body of a 220’ comment - I’m built exactly the same way. I bought some Metal Ace briefs and a shirt last year and when looking at their sizing chart actually ended up ordering the sizes they recommend for the average 308 and 220 respectively (I weigh around 240). Weird.
I have trained and competed in gear before (not for an extensive period of time) and miss the feeling of the much heavier weight in my hands, so will be getting back to it very soon. My gearwhored squatting style is very different to my raw technique though.
And with regards to the focusing on PL: I know what you mean, I wasn’t suggesting that I should limit myself when it comes to having fun with other sports, it was just pretty stupid of me to go and play football this weekend when I know I’m still not completely recovered from recent knee ligament injuries to both my left and right knees!
23/03/11
5/3/1 Mesocycle 5, Wave 1
Presses:
20x2x8
40x5
52.5x5
60x5
67.5x7
(Estimated max: 83kg)
Pull-ups:
BWx6
BWx5x8
Dips:
BWx11
BW+5x8
BW+10x4x8
Kroc Rows:
100lbx27 (PR)
The pressing wasn’t overly special tonight - my shoulder girdle just didn’t feel as stable as it should do. I expect next week to be much better.
I’m trying something a little different with the dips and pull-ups this cycle: I’m following Bill Starr’s protocol of cycling the rep ranges over three weeks by performing sets of 8 in week 1, 5 in week 2, and 3 in week 3. So I’m doing 8/5/3 for my assistance after 5/3/1 on the main lift on pressing days. Fun eh?
25/03/11
5/3/1 Mesocycle 5, Wave 1
Squats:
20x2x5
60x5
80x5
100x3
120x5
140x5
157.5x6
(Estimated max: 189kg)
SSB Squats:
70x10
80x10
90x2x8
Glute/Ham Raises:
BWx15
BW 10x12
BW 15x12
Pikes:
BWx3x8
Another very underwhelming session. Much like the first two sessions of this cycle, I lacked intensity on the AMRAP set, and my performance was way below what I’m capable of.
For my assistance, I used the safety squat bar and performed higher rep sets instead of doing front squats - simply because my training partner is carrying a shoulder injury and can’t get under a straight bar right now. These were tough! It’s really difficult to keep an arch an expand your belly full of air, so the higher rep sets were extremely tough.
26/03/11
5/3/1 Mesocycle 5, Wave 1
Bench Presses:
20x2x8
(Added doubled mini bands)
20x5
40x5
60x3
(Removed bands)
82.5x5
95x5
107.5x6
(Estimated max: 129kg)
Pull-ups:
BWx50 (spread across 7 sets)
Dumbbell Bench Presses:
80lbx12
85lbx10
90lbx8
95lbx7
Ghetto Chest Supported Barbell Rows:
80x10
90x10
90x3x8
Massively disappointed with my benching, particularly as all the warm-ups sets felt great. I was looking for at least 9 reps on the AMRAP (I got 8 at the same weight on the last cycle) but the first couple of reps were a little out of the groove, and it just didn’t find a rhythm. Shit, really.
Well, this has been a very poor week in the gym after the successes of my previous cycle. The only thing that has changed this week is that I’ve let my focus slip a little bit - I may be guilty of switching off and cruising until I jump into gear. Tut tut.
I’ve set myself some goals for this cycle (really want a 210x4 pull and 175x4 squat on wave 3), and have refocused on milking 5/3/1 for all its worth before making the switch to gearwhoredom once again! I may look to do a raw meet in the summer to give me something to aim for; we’ll see.
How long have you currently been training raw? Maybe geared training will be a good stimulus switch to promote gains?
The last time I was in gear was at the end of last summer, so it’s been a good few months now. Given my progress last cycle I don’t think that one bad week is a major setback.
Keep following - I have no doubt that you’ll see me treading the equipped path with you soon enough!
Two of my training partners competed in a raw competition this weekend for charity. It was a fantastic meet - really well run with a good turnout and some great lifting. It certainly got me longing to compete again!
28/03/11
5/3/1 Mesocycle 5, Wave 2
Power Cleans:
60x2x3
70x3
80x3
90x3
100x2
Deadlifts:
120x3
140x3
155x3
175x3
197.5x4
(Estimated max: 224kg)
Good Mornings:
70x10
80x10
90x10
Cable Side Bends:
140lbx3x5
Reverse Hypers:
100x3x10
Back on track after a poor week last week. The power cleans aren’t getting much stronger - I think I’ll drop them in favour of something else that may benefit my deadlift more - but I was very satisfied with a fairly comfortable 4 reps at a smidgen under 200kg for my AMRAP set. Goal for next week is 210x4.
30/03/11
5/3/1 Mesocycle 5, Wave 2
Presses:
20x2x8
40x5
50x5
55x3
65x3
72.5x3
72.5x6
(Estimated max: 87kg) (PR)
Pull-ups:
BWx4x6
BW 5x5
BW 10x3x5
BWx5
BWx9
Dips:
BWx10
BW 5x5
BW 10x5
BW 15x5
BW 20x2x5
BWx12
Kroc Rows:
100lbx25
Whoa! When written down, that looks like a lot of volume. For the pull-ups and dips, it’s basically 5x5 and a back-off set after warming up.
Anyway… Yesterday turned out to be an extremely good session (and a decent learning experience) after starting rather terribly. Basically, I got through my leading in sets on the presses with the weight feeling a little heavy in my hands, and wasn’t particularly confident of hitting the day’s goal of 6 reps with 72.5kg. It turned out to be something of a self-fulfilling prophecy, as I struggled through 3 difficult reps and racked the bar furiously. What the hell was wrong with me?! I managed 5 reps at this weight during the previous cycle - had I really got weaker? Nah - I just hadn’t been doing my pull-ups in between sets of presses, as I normally would. I did a few sets of pull-ups to get my lats firing and ready to work, then gave 72.5kg another go. It felt infinitely better this time, and I got 4 good, strong reps. The fifth was tough, and I thought about racking it, but went for another anyway. It wasn’t pretty, and it took an age to drive the bar up, but I got it! Hit my personal goal for the day and set a new estimate max PR on the press. Delighted.
Lesson of the day: I must do my pull-ups to warm up for heavy(ish) presses!
Interesting. I’ve been doing pull-ups after presses lately, but I used to do them as warmup. Do you think the pull-ups really help your lats to fire or was it a placebo effect/mental thing?
Next week on my two upper body days I’m going to try them as warmup on Tues. and after on Thurs. and be mindful of the results.
Not really sure how much of an effect the pull-ups really had. The second set at 72.5kg just felt much tighter, everything seemed to be working in unison and it contributed to a much better performance. One thing I have noticed about 5/3/1 though is that if one rep is a little bit out of the groove then I find it hard to recover from it throughout the set. The first rep on my first AMRAP set was horrible, so it may just have been a case that it was downhill from there compared to the second set, where the first one flew up.
Whether the pull-ups made a difference or I simply nailed the first rep properly second time around, I still think it would be worth you doing a little experimenting this week. I’ll check your log to see the results!
01/04/11
5/3/1 Mesocycle 5, Wave 2
Squats:
20x2x5
60x2x5
90x5
110x3
130x3
150x3
167.5x6
(Estimated max: 201kg)
SSB Squats:
70x10
90x8
100x2x6
Glute/Ham Raises:
BWx15
BW+15x2x10
Pikes:
BWx3x8
I’m very happy with this: 6 reps at 167.5kg sunk nice and deep means that I’m back on course to hit a 200kg squat soon.
03/04/11
5/3/1 Mesocycle 5, Wave 2
Bench Presses:
20x2x8
40x5
60x2x3
80x3
90x3
102.5x3
115x6
(Estimated max: 138kg) (PR)
2-Board Presses:
(Added Metal Ace shirt)
140x2
160x2
180x1
Pull-ups:
BWx50 (spread across 7 sets)
Dumbbell Floor Presses:
85lbx3x10
Ghetto Chest Supported Barbell Rows:
80x10
90x10
100x2x8
90x10
Benching was much improved on last week’s effort: I was playing around with a slightly different set-up which I was hoping would allow me to generate better leg drive. It did, and I got a smooth 6 reps at 115kg. I’m counting this as an estimated max PR - I really feel like I could have a good run at 3 plates AT LAST soon enough!
I then put on the shirt to feel some heavier weights in my hands. I’ve gained 4 or 5 kilos since I last wore it (that’s about 10lb) and it was hugely uncomfortable. Finding a groove was difficult; I think it’ll take some getting used to when I get back into geared lifting! I worked with a 2-board today and just did a few sets before shutting it down and concentrating on the other assistance work. None of those heavier sets were too difficult, it was just getting used to the fit of the shirt that was problematic!
04/04/11
5/3/1 Mesocycle 5, Wave 3
Deadlifts:
60x2x5
100x2x5
120x3
140x3
165x5
190x3
210x3
225x1 (PR)
235x1 (PR)
Good Mornings:
70x10
80x10
90x8
Cable Side Bends:
140lbx3x6
Reverse Hypers:
100x3x8
Well, I didn’t hit my goal of 210x4, but I finished the session with by smashing my previous best pull by 15kg and going over 500lb for the first time - so I was extremely happy with this!
I decided to ditch the power cleans as they haven’t really done anything for me the last few weeks, and focused on pulling fast on my early warm-up sets. The lead-in sets with 165 and 190kg felt good (although hook grip hurts) and then I got a reasonably comfortable triple with 210. Back was rounding somewhat, but I wasn’t struggling too much and may have got a fourth if I hadn’t paused and reset my stance after the thrd rep. My training partners were pulling some singles, and I felt pretty good and switched on, so decided to join them. Sniffed an ammonia cap (my God that hits you hard) and 225 flew up. Wash, rinse and repeat for 235 (although it was a bit harder).
Videos to follow.
Finally got the videos from Monday night’s deadlifting posted:
This includes everything except 225kg:
And here is the missing 225, filmed on my training partner’s iPhone:
06/04/11
5/3/1 Mesocycle 5, Wave 3
Presses:
20x2x8
40x5
50x5
60x5
67.5x3
75x4
75x3
(Estimated max: 85kg)
Pull-ups:
BWx5x6
BW+10x3x3
BW+15x2x3
BWx6
Dips:
BWx10
BW+10x3
BW+15x3
BW+20x3
BW+25x3
BW+30x3
BWx12
Kroc Rows:
100lbx30 (PR)
I had hoped to nail 75kg for 5 reps today, so a tough 4 wasn’t too satisfying. Last week I messed up on my AMRAP set and took it again, doubling the number of reps I was able to achieve second time around. I tried to repeat the trick this week, but only got three reps this time around. Should have been sensible and realised that 75x4 was representative of my strength today.
All assistance was good though - doing dips with bodyweight plus 30kg (66lb) for a triple was particularly cool! The last time I did dips that heavy I managed BW 25 (and I was about 15kg lighter then).
07/04/11
5/3/1 Mesocycle 5, Wave 3
Squats:
20x2x5
60x2x5
80x5
100x3
120x3
140x5
157.5x3
175x4
(Estimated max: 198kg)
SSB Squats:
70x10
90x8
100x6
105x6
Glute/Ham Raises:
BWx15
BW+15x2x10
Pikes:
BWx3x8
