I’m thinking of just hitting singles with back off sets for awhile, but every time I check in here I see such good 5-3-1 results it gives me pause. Although it looks like you are also mixing in some heavy singles work as well. So many training options to choose from. Hmm.
In any event, great work in here.
Jack
Nice tip for the svend press. I don’t think I’ll try 5 plates due to the lack of range of motion. Great work on your deads with the back thing and nice bench work.
Thanks guys.
10/11/13
Military Press:
1 x 10 x 45
1 x 5 x 65
1 x 5 x 95
1 x 5 x 145
1 x 5 x 155
1 x 11 x 165
Kroc Rows:
4 x 20 x 100
Front Raises:
4 x 10 x 30
Seated Pulls:
4 x 12
BB Curls:
4 x 10
Rope Curls:
4 x 12
I’m back from my conference and back in the gym. Today was not bad, although military press day is my least favorite workout.
10/12/13
Squats:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 275
1 x 1 x 315
1 x 5 x 390
1 x 5 x 440
1 x 7 x 480
Zerchers:
1 x 3 x 225
1 x 3 x 245
1 x 2 x 275
1 x 1 x 335
Leg Extensions:
4 x 12
Squats were good. I’m not sure how legal the last couple were at 480, but I’ll take them. I’ve become a huge fan of zerchers. I’ve been doing them for about a month, and making good progress.
On the stupid side. There was a guy at the gym who smelled like he has been smoking pot for a week nonstop. I know we live in Washington, but come on.
I need to work zercher’s into my program, all you 300+# ers are making me jealous.
You should let him know the gym has a shower…see if he figures it out.
Yeah the other guys got me started on zerchers. I’m not sure if I should thank them or hate them. That last set makes my head feel like it is going to explode. Zerchers are a great exercise.
10/13/13
3/3/3 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 3 x 245
1 x 3 x 270
1 x 5 x 320
Bench with Heavy Band:
1 x 3 x 225
1 x 3 x 245
1 x 2 x 275
1 x 1 x 305
Hammer Strength Iso Lateral Press:
4 x 10
Svend Press:
2 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
Band Flies:
4 x 50
I started using the band presses several weeks ago. I thought it would help with my lagging left side. I think it might be working. This has been a major flaw in my form for a while. I’m happy that it has not been an issue for a while. I think I’ll keep working with the bands, while mixing in other exercises.
Heavy deads, zerchers, and consistent benching make for progress. Keep it going…good work.
5x320 is strong benching. Nice work.
10/16/13
5/3/1 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 385
1 x 3 x 435
1 x 1 x 490
Deadlift with Heavy Band:
425 x 1
405 x 1
385 x 1
365 x 1
Leg Curls:
4 x 12
I thought I would have two reps in me at 490, but it was not to be. 490 was rough, but I got it. I’m going to try another max effort deadlift day the next time out with my gear again. Following that I may dial back a little bit, to catch more reps.
10/17/13
Military Press:
1 x 10 x 45
1 x 10 x 65
1 x 5 x 95
1 x 3 x 160
1 x 3 x 170
1 x 10 x 180
BB Shrugs:
225 x 10
315 x 10
405 x 10
495 x 5
Front Raises:
4 x 10 x 50
Seated Pulls:
4 x 12
Rope Pull Downs:
1 x 50 x 100
I went for barbell shrugs today. My grip was the enemy at 495. I’ll wear straps next time. I had to cut things short to take my son to the dentist. I normally do a lot of triceps work. Today I just did one set of 50 pounds for 100 reps. If nothing else, I could feel it.
Huge shrugs!
10/21/13
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 405
1 x 3 x 460
1 x 4 x 505
Zerchers:
1 x 3 x 225
1 x 3 x 245
1 x 3 x 275
1 x 1 x 335
Leg Extensions:
4 x 12
A day off work, and back at it. I work 12 hour shifts, so normally I’m pretty tired when I get home. My thoughts are on eating and going to sleep. Days off during the week are awesome however.
Squats felt strong. The last rep at 505 was a little rough, and probably not legal. It’s a bunch of weight though. Zerchers are still a work in progress.
Squats+Zerchers for the win. If you back them up with Zerchers you squats count as lower… 
505 for 4 is more than a ton my friend, awesome lifting!
Wow. Great work.
Thanks gentlemen. It’s getting there.
10/22/13
5/3/1 Bench:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 5 x 255
1 x 3 x 280
1 x 4 x 325
Bench With Heavy Band:
1 x 4 x 225
1 x 4 x 245
1 x 2 x 275
1 x 1 x 315
Floor Press (with Smith Machine):
135 x 10
225 x 10
275 x 10
315 x 10
Svend Press:
2 x 20 x 2 plates
1 x 20 x 3 plates
1 x 20 x 4 plates
Band Flies:
4 x 50
It was a good day all around. My bench felt real strong. I considered a max effort lift, but decided against it. The heavy band bench is really helping my form. 315 is a PR lift with a band.
Recently my gym purchased a new rack. It sucks. You can’t adjust the lowest setting. About waist high is the lowest it goes. Because of this I’m forced to use the Smith Machine for floor presses. Therefore, I’m aware the weights I was using are not real. None the less, it felt good.
Thats a hell of a lower day Crip.
Lots of nice pressing.
Training looks like it is going well. Have you picked a date for your next meet yet.
Thanks Dave and GV, that means a lot. I’m looking at Spring time. I normally hit a WABDL meet in March or April.
10/25/13
Max Effort Deadlift:
1 x 10 x 135
1 x 5 x 185
1 x 3 x 225
1 x 1 x 275
1 x 1 x 315
405 x 1
505 x 1
540 x 1
Today was great. I’m trying to throw in a max effort DL every four DL sessions. 540 is a new PR. Really, I’m calling it 542. I weighed each collar after, and they weight one pound each.
505 was kind of funny. I pulled, and it went up uneven. I got pissed, and tried again. Still uneven. I found out what the problem was. I made an error I never make. I was talking to a guy while loading plates. I had five on the right side, and four on the left. Once I loaded the bar correctly, it came up fast.
I tried to film 542, but I need to go back to camera school. I placed my camera a little low, so the whole thing was a crotch shot. I wont put everyone through that.
I’m pretty happy at 542. I’ve found I’m normally 10 to 20 pounds better at a meet. I can taste 600!