10/26/13
Light Bench:
1 x 20 x 45
2 x 10 x 135
1 x 5 x 185
1 x 5 x 205
1 x 5 x 240
Pec Deck:
2 x 12 x 130
2 x 12 x 145
Dips.
4 x 12
Band Flies:
1 x 100
One Arm Extensions:
2 x 10 x 30
1 x 10 x 35
1 x 10 x 40
Rope Pull Downs:
8 x 12
Reverse Pull Downs:
8 x 12
Kick Backs:
2 x 10 x 30
2 x 10 x 35
Just a light deload day. It gave me the chance to get some triceps work in. Now off to football.
10/27/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 165
1 x 3 x 185
1 x 7 x 195
BB Shrugs:
1 x 10 x 225
1 x 10 x 315
1 x 10 x 405
1 x 5 x 495
30 Second BB Hold
315
Front Raises:
4 x 10 x 40
Seated Pulls:
4 x 12
The last couple reps at 195 were a little short. For shrugs I wore wrist raps this time. It seemed to help with my grip on the last two sets. The 30 second hold was good times. My goal is to improve my grip, as I move up to heavier deadlifts.
Solid work Crippler. That is some big pulling, great PR. You should get extra credit for the uneven work. 
Heck of dead there and your upper body work always makes me think I need to do more.
542 is nice. Congrats on the PR. Were using wrist wraps or straps on the shrugs? I am not very good on shrugs regardless but definitely can squeeze out a couple of extra reps using straps on heavier sets.
I’m sure someone wants your crotch shot…the rest of us can avert our eyes. Congrats on the PR! 542 is solid and 600 is just around the corner.
Thanks everyone. I’m going for 550 next month. My friend informed me about a USPA meet in February I think I’m going to hit.
10/30/13
5/3/1 Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 275
1 x 1 x 315
1 x 5 x 430
1 x 3 x 470
1 x 3 x 515
Zerchers:
1 x 3 x 225
1 x 3 x 245
1 x 3 x 275
1 x 2 x 345
Leg Extensions:
4 x 12
Despite being a little tired, my energy picked up as I moved along. I think 515 is the most I’ve had on my back. It felt really good and smooth. Zerchers are getting stronger. I’m taking the bar from about waist high.
515 for 3 is great weight especially for feeling comfortable and strong with it, nice work.
Thanks GV. Someday I hope to squat at your level.
10/31/13
5/5/5 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 260
1 x 5 x 280
1 x 5 x 320
Bench With Heavy Band:
1 x 5 x 225
1 x 4 x 245
1 x 2 x 275
1 x 1 x 315
Floor Press (on Smith Machine):
1 x 10 x 135
1 x 10 x 225
1 x 10 x 275
1 x 10 x 315
Cable Crossover (low setting):
4 x 12
Svend Press:
2 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
Band Flies:
1 x 100
I got a lot of work done today, and my chest is zapped. I wanted six reps at 320, but I had some problems. I banged the bench coming up on the first three reps. I then need a little help on the fifth rep. 5/5/5 is by far the hardest workout using 5/3/1.
I was asked how much the band adds to the press. I have no idea. I’m guessing 10 to 15 pounds. The point of it is, that’s helping my form.
I’m still forced to use the Smith Machine for floor presses. I’ve heard there is about a 30 pound difference from the SM and free weights, but I really don’t know.
Since I’m down for a meet in February, today is my last day of eating like crap. My fat ass has gained 15 pounds since my last meet in June. I’ll take care of some candy tonight, and then the journey begins.
Looks like your pretty close on the squat and I have to catch up quite a bit on the bench. Ton of work up there. Is the USPA affiliated with the IPF? I think USPA is considered the next version of USPF but I may be wrong.
Thanks GV. I wish my bench was better, but I’ll just keep plugging away. As for the USPA, I think it is. This will only be my second meet in this federation. My prior experience is with the WABDL. I know the USPA is the federation at the Mr. Olympia weekend.
11/4/13
Deadlift
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 4 x 375
1 x 3 x 410
1 x 2 x 460
1 x 1 x 480
With Heavy Band
430 x 1
415 x 1
385 x 1
365 x 1
I think I’ve grown tired of 5/3/1 with deadlift. I decided to try something else for a while. 5/3/1 has been good to me, I’m just looking to change things up a bit. Today was pretty good, and think I’ll continue to try different set and rep combos. I had to cut things a little short today to take my son to school. It will be nice in three months when he has his license.
I’ll be driving my kids to school until I’m almost 60. The other teenagers will be asking my kids, “Why does your grandpa drive you to school?”
That’s funny. The driver’s license is going to be a big deal. His school is about 15 miles from home.
In meantime, I’ve done some research and I am going to start the Ed Coan deadlift routine this Sunday. It looks like a killer, but it might be what I need.
11/05/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 150
1 x 5 x 160
1 x 11 x 170
BB Shrugs:
1 x 10 x 225
1 x 10 x 315
1 x 10 x 405
1 x 5 x 495 (with straps)
30 Second BB Hold:
1 x 350
Pull Ups:
3 x 10
One Arm Extensions:
2 x 10 x 35
2 x 10 x 40
Straight Bar Press Down:
7 x 12
Reverse Rope Press Down:
7 x 12
Kick Backs:
2 x 10 x 30
2 x 10 x 35
Just another day. It might be the last time I hit military press for a while. The Coan deadlift workout has a lot of shoulder work in it. I don’t want to over train.
You are moving some impressive weight here. I may stop putting poundage in my posts out of sheer embarrassment.
The Coan deadlift program is a killer and should produce great results, good luck.
[quote]Crippler56 wrote:
11/05/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 5 x 150
1 x 5 x 160
1 x 11 x 170
BB Shrugs:
1 x 10 x 225
1 x 10 x 315
1 x 10 x 405
1 x 5 x 495 (with straps)
30 Second BB Hold:
1 x 350
Pull Ups:
3 x 10
One Arm Extensions:
2 x 10 x 35
2 x 10 x 40
Straight Bar Press Down:
7 x 12
Reverse Rope Press Down:
7 x 12
Kick Backs:
2 x 10 x 30
2 x 10 x 35
Just another day. It might be the last time I hit military press for a while. The Coan deadlift workout has a lot of shoulder work in it. I don’t want to over train. [/quote]
Crippler, I liked the Coan/Phillipi deadlift program and plan on running it again beginning next month leading up to my next meet.
My only advice is to be conservative on your desired max. I had to drop mine after failing in week 4. I still ended up with good gains from the program but think I would have been better off if I would started targeting a lower desired max.
Thanks GV and Dave. It looks like a lot of work, but I’m pretty fired up about it. It should be a good shock to my system.
11/07/13
Squats:
1 x 10 x 135
1 x 5 x 225
1 x 3 x 277
1 x 1 x 315
1 x 5 x 400
1 x 5 x 450
1 x 5 x 490
Squat with Five Second Pause:
315
365
405
Leg Extensions:
4 x 12
Since this is my weekend, I cut out of work early. I thought I would hit the gym for squats. Now I remember why I don’t go there between 3:00 and 5:00. JA’s as far as the eye could see.
Despite that the workout was pretty good. I probably had one or two more in me at 490. Since everyone is doing paused squats, I thought I would give it a run. They weren’t too bad, and its something I’ll continue.