12/12/11
5/3/1 Mesocycle 2, Wave 2
Deadlifts:
60x2x5
100x5
120x5
140x3
155x3
175x3
197.5x5
(Estimated max: 230.4kg)
Barbell Holds:
140x30s
140x20s
SSB Squats:
95x5x10
Kettlebell Swings:
48x2x10
Pikes:
BWx12
Nice deadlifts.
What’s the plan competition wise then mate? Anything on the schedule?
[quote]Adam-F wrote:
Nice deadlifts.
What’s the plan competition wise then mate? Anything on the schedule?[/quote]
Nothing specific on the horizon at the moment. The next meet I do will be a raw one, but not sure when that will be. Right now I’m kind of ticking over, getting the work in, and trying to bring up my raw strength slowly but steadily over the next few months.
14/12/11
5/3/1 Mesocycle 2, Wave 2
Bench Presses:
20x2x8
60x2x5
80x5
90x3
102.5x3
115x5
(Estimated max: 134kg)
Dumbbell Floor Presses:
85lbx5x10
Barbell Rows:
90x2x10
95x3x10
Felt pretty decent this evening, and would have got a sixth with a hand off (I ended up having to train alone). Not to matter though, this is much better than wave 2 of my first cycle, where I struggled to get 5 reps with a lighter load.
16/12/11
5/3/1 Mesocycle 2, Wave 2
Squats:
20x2x5
60x2x5
90x5
110x3
130x3
150x3
167.5x7 (PR)
(Estimated max: 206.6kg) (PR)
SSB Good Mornings:
70x4x8
Glute/Ham Raises:
BWx15
BW+20x10
BW+25x8
Ab Pulldowns:
140lbx3x8
Absolutely delighted with the squats this evening. When I have a very specific goal to focus on each session I seem to make great progress.
17/12/11
5/3/1 Mesocycle 2, Wave 2
Presses:
20x2x8
40x5
50x3
57.5x3
65x8
(Estimated max: 82.3kg)
Pull-ups:
BWx6
BW 10x5
BW 15x5
BW 20x5
BW 27.5x4
BW 15x5
BWx9
Dips:
BWx8
BW 20x5
BW 25x5
BW 30x5
BW 37.5x3
BW 25x5
BWx15
Standing Dumbbell Curls:
45lbx3x9
19/12/11
5/3/1 Mesocycle 2, Wave 3
Deadlifts:
60x2x5
100x5
140x5
165x5
190x3
210x5 (PR)
(Estimated max: 245kg) (PR)
Barbell Holds:
140x34s
SSB Squats:
100x5x10
Pikes:
BWx3x10
Absolutely delighted with this; I felt like I had some great intensity going into the final set and boy it showed. The first rep looks like a speed pull, and even though it’s not pretty, I got five very strong reps. New goal for 2012 has to be to get a single at 260kg - 6 plates would be sweet eh?
Squats are going well too. No way would I have been able to get 5x10 with 100kg with this bar (sans belt and wraps) after the main squatting was done a few weeks ago, so it shows that starting light on the assistance is smart.
They looked pretty easy - perhaps another couple in the tank?
21/12/11
5/3/1 Mesocycle 2, Wave 3
Bench Presses:
20x2x8
60x2x5
80x5
95x5
107.5x3
120x4
(Estimated max: 136kg)
Dumbbell Floor Presses:
80lbx5x10
90lbx4x10
Barbell Rows:
90x10
100x2x10
90x2x10
Another good session; I may have been able to get a 5th rep had I been minded to really go for a head buster, but after the debacles of the first cycle I’m staying away from failure on bench - don’t want to make it a habit!
[quote]Adam-F wrote:
They looked pretty easy - perhaps another couple in the tank?[/quote]
Thanks mate, I know I probably had 1 or 2 reps more if I’d really wanted it. I learnt the hard way during my last run at 5/3/1 that when I really go for max reps on the deadlift, my form breaks down badly and I get hurt. I’d rather keep my powder dry and save the really big efforts for heavy singles!
23/12/11
5/3/1 Mesocycle 2, Wave 3
Squats:
20x2x5
60x2x5
100x5
120x3
140x5
160x3
175x5 (PR)
(Estimated max: 204.2kg)
SSB Good Mornings:
70x4x9
Glute/Ham Raises:
BWx15
BW 20x12
BW 25x8
Ab Pulldowns:
140lbx3x8
The squats are still looking strong. One thing I’m really enjoying about 5/3/1 is that I go into the gym completely focused on my target for that day (today, for example, I really wanted 5 reps on the AMRAP set). I find that keeps me extremely motivated and lets me focus my energy into achieving the goal for each session. Only downside is that I sometimes handicap myself by placing a psychological barrier on my performance - note how hard the last reps of my AMRAP sets look from Monday’s deadlifts and these squats in comparison to the rest of the set!
25/12/11
5/3/1 Mesocycle 2, Wave 3
Presses:
20x2x8
40x5
50x5
55x5
62.5x3
70x6
(Estimated max: 84kg)
Pull-ups:
BWx6
BW 10x5
BW 20x5
BW 30x3
BW 37.5x3
BW 25x3
BWx11
Dips:
BWx8
BW 20x5
BW 30x5
BW 40x3
BW 47.5x2
BW 40x3
BWx16
Standing Dumbbell Curls:
45lbx3x10
Christmas day training, and second cycle, DONE. Will post a festive video of the session tomorrow.
27/12/11
5/3/1 Mesocycle 2, Wave 4
Barbell Holds*:
60x2x5x5s
100x3x5s
120x3x5s
140x35s
SSB Squats:
30x2x5
70x5
100x2x10
Kettlebell Swings:
40x10
48x2x10
Pikes:
BWx3x10
*Warmed up for the barbell holds by doing reps of deadlifts held for 5s at the top of each rep.
29/12/11
5/3/1 Mesocycle 2, Wave 4
Dumbbell Floor Presses:
45lbx2x10
65lbx10
90lbx3x10
One-Arm Dumbbell Rows:
70lbx10
100lbx10
50kgx2x10
50kgx25
EZ Bar Curls:
48x2x10
Dumbbell Rear Delt Flyes:
25lbx2x15
31/12/11
5/3/1 Mesocycle 2, Wave 4
SSB Good Mornings:
30x2x8
70x3x10
Seated Dumbbell Shoulder Presses:
45lbx2x10
65lbx3x8
Pull-ups:
BWx6
BWx3x10
Face Pulls:
110lbx3x12
Performed the first three exercises as a tri-set, then finished off with some face pulls. Looking forward to getting 2012 up and running with some pulls on Monday.
good stuff - I got me a new TPB and SSB - both mid transit as we type!!
Looking forward to squatting again now! Best of luck in 2012 fella.
Cheers mate… But what’s a TPB? Trap Bar?
texas power bar
Of course, yeah. Ours bent after a couple of years unfortunately - hope yours has a more successful life!