Cycle 3, Week 2
Bench
Left arm is completely dead. I couldn’t even bring the bar down with my elbows tucked on the last set. I’m pissed I can’t train low bar squats. Next week’s squat numbers will not be as good because I will have to go back to high bar.
bar
bar
bar
95 x 5
135 x 5
185 x 5
225 x 3
240 x 3
255 x 8
Rows with barbell stuck in the corner and plates on the end
1 plate x 15
2 plates x 10
3 plates x 10 x 5
Went home - arm throbbing, pissed off.
sorry to hear about your arm man…i know how frustrating that can be…hope you feel better dude, try not to stress over it too much
Thanks. I’m just going to train high bar until my competition, but I’m seriously thinking about getting a cambered bar or a yoke bar.
Cycle 3, Week 3
Squat (High Bar)
bar
bar
135 x 5
185 x 5
215 x 5
245 x 5
275 x 5
295 x 5
335 x 3
370 x 1
I probably could have done another one or two, but with high bar, the risk isn’t worth it. I put up 350 x 8 low bar last week, so I know where I’m at for competition. I’m just going to have to live with it for now. Hopefully by not doing low bar today, my max effort stuff the rest of the week will have better results.
Good Mornings (High bar)
bar
bar
135 x 5
185 x 5
I shut it down. I don’t like the way these feel with high bar.
DB fat grip curls / DB row superset no rest
4 x 35 / 70, 80, 90, 90
Lat activation pulldowns / straight arm pulldowns
5x no rest
Reverse Crunch 3x15
Back raises x 10 BW, 25, 45
Shoulder raises, variety of angles w/ 5’s
Looks like a good workout man, one of those where you’re drenched when it’s over.
Cycle 3, Week 3
OHP
bar
bar
135 x 5
135 x 5
165 x 3
185 x 3
Arm still messed up, not cool.
Did some abs and crap and went to take care of my buddy’s dog. On a positive note, his baby was born at 4:24 this morning, so I’ll just think about that instead of my F’d up arm and shitty workouts.
OH is still pretty heavy…anyway hope your arm gets better ASAP man
Thanks for the support.
Last night my wife and I celebrated our 3rd anniversary. We had a lot of fun. I hope that being stronger and leaner allows me to spend more years with her.
Cycle 3, Week 3
DL
135 x 5 x 2
225 x 5 x 2
315 x 5
335 x 5
385 x 3
425 x 5
eh, it’s ok. I’m keeping the weight the same for the next cycle, I think. Not sure how I should approach the month before the meet.
I had to get to work early and check on my buddy’s dog, so that’s it. More tomorrow. We’ll see how the arm does for bench.
Congrats on the anny and hope that arm gets better
Cycle 3, Week 3
Bench
bar
bar
135
135
185
185
225
225
255 x 3
270 x 6
225 x 5
225 x 6
225 x 6
I felt good pushing the weight. I just can’t keep a good power lifting bench setup for that many reps. I’m just going to keep moving up and see how it goes. Arm didn’t bother me, but I could tell I was favoring the left because the bar was leaning to the right. I could ‘feel’ it, but it didn’t ‘hurt.’
Inverted Row
BW x 15 x 3
3-Board Press
295 x 5 (easy)
315 x 4 (hard)
Inverted Row
BW x 15 x 3 Again…I know…I like it!
Shoulder raises, rotations w/ 10 lb db, various angles
Ab wheel
Much better workout today. I felt strong. Still not all together convinced that 5/3/1 is the way to go for my bench. I’ll stick with it for a while. Maybe use it as a warmup instead.
Deload
Squat
bar
bar
135
135
185
235 x 5
I shut it down due to tightness in my lower back. I was hoping it would work its way out, but it didn’t.
OHP
bar
bar
135 x 5 x 3
I was supposed to do 115, 125, 135, but I figured since I usually warm up with the bar and then a set or two with 135, it wouldn’t hurt to do it this way. It’s deload week, so who gives a crap?
Fat grip db press and row, 10 / 10 w/ 65’s 3x
2x15 reverse crunch
Finished pretty early and came to work. I’m going to do MWF this week for a little extra rest. Hopefully the back will chill out. My arm feels much better.
hope the rest helps and glad to hear your arm is feeling better
Deload
Warmed up with the bar for squats and OHP to get loose. The back is killing me every time I wake up. Tonight I’m sleeping in the guest room to see if the mattress is the problem.
IR 3x15
Bench
bar
bar
95
95
135
135
185
185
200
200 all x 5
Lots of stretching and talking. Went home early.
hopefully whatever is bothering you goes away soon…i know how frustrating it can be
Alright, so the arm and the back are all better. I slept in the guest room the last two nights and that solved the back issue, so I’ll be switching the mattresses around tonight.
Last night my wife’s car died. It needs a new engine. Thankfully her cousin and maid of honor is the parts manager at the dealership. Not the way I want to spend a month’s wages, but I guess that’s life.
Last day of deload week. I did squat and dead lift since I didn’t get to do squat on Monday.
Squat
bar
bar
135
135
185
235
255
275 all x 5
DL
135
135
225
225
275
315 all x 5
All this felt good. That’s all I did.
Yo dude. I’m still considering that 11 September meet but I gotta make a decision soon I suppose. I’ve been doing I, Bodybuilder for the past month with no powerlifting work, so I may be out of form even though I’ve gotten an assload stronger. You may end up being on your own there man.
Are you competing in the 198’s again or have you moved up to the big boy weight classes yet?
I was wondering what happened to you. I won’t be totally on my own, but you ought to come anyway. I’m bringing Big Timmy, who’s cutting down to 242 from 271 for the meet and another 198. We’ll also have Lil’Wayne going for American Records in all three lifts as well as the total in the 123 class. I’m still a 198. Weighed in at 196 this morning, so I’ll probably be 194 tomorrow as well as the rest of the week (typical pattern). At 5’7, 198 is a pretty good place to be, even if it’s not with the “big boys.”
Cycle 4, Week 1
Prescribed Reps Only, per Wendler’s direct instruction
Squat
bar
135
225
260
300
340 x 5
Easy. Felt great.
Good Mornings
bar x 8
135 x 8
225 x 4
275 x 4
315 x 2
Not bad. Didn’t get the bar as low as I like, but the weight was not hard.
Farmer Carries
4 x Failure
Ab Wheel
3 x 10
Med Ball Side Slams
20 each side
Med Ball Overhead Pass
20 to wall 15’ away
Good workout. Grip on farmer carries felt awesome. Squats felt awesome and very easy.
haha “big boys” was just a kinder way of saying “us fatasses”.
I may end up coming to the meet just to watch if I’m not doing anything that weekend. I’ve ruled out competing because I’d really hate to embarass myself. I just realized the only PL movement I’ve done in the past month and a half is a few sets of deadlifts (which I took it easy on since my back was effed up).
I’m gonna try to hit a meet sometime in December or just after the new years. Or maybe some sort of bullshit unsanctioned meet just for fun before that.
good stuff man…it’s great when 340x5 is easy
Cycle 4, Week 1
OHP
bar
bar
95
115
135
150
165 x 5
Felt heavy.
Pin Press from 1" off chest
bar x 5
135 x 5
205 x 5
225 x 3
275 x 2
295 x 1
315 x 1
Also felt heavy. Biceps strained a lot. I’ll have to hit those on my next training cycle somehow.
Row Superset - Inverted Row x 15 / DB Row x 10 each arm w/ 100’s
3 x no rest
I love this
Triceps Push Down / Straight Arm Push Down / Pullup Complex
4 x
80x5/15x45/5
85x5/20x50/5
90x5/15x50/5
95x2,90x3/15/50/5
I love this, too.
Weighed in at 194.5, so I’m safely below weight. Following prescribed reps only per Wendler. Loving the assistance.