[quote]panzerfaust wrote:
Hey Mike - great lifting as always bro, and I hope your knee problem clears up soon!
Haha, all three of us have recently been broken or unable to train for some reason, yet still making gains. Good shit.[/quote]
Yeah I know right? Odd we all had some off time simultaneously. Yet, behold the power of fine programming! Progress is certain.
Military Press:
Set: 1 reps: 3 weight: 125 lbs. (56 kg.)
Set: 2 reps: 3 weight: 145 lbs. (65 kg.)
Set: 3 reps: 10 weight: 160 lbs. (72 kg.)
Set: 4, 5, and 6 reps: 1 weight: 185 lbs. (84 kg.)
Dips: 30 reps.
DB rows: 70 lbs. for 3 sets of 10.
Some curls and triceps extension stuff.
Solid day.
Strong press mike, I am envious 
Dead lift:
Set: 1 reps: 3 weight: 275 lbs. (125 kg.)
Set: 2 reps: 3 weight: 315 lbs. (143 kg.)
set: 3 reps: 3 weight: 350 lbs. (159 kg.)
Set: 4,5 and 6 reps: 1 weight: 380 lbs. (172 kg.)
Finished off with some romanian dead lifts. First time I’ve done these and I like it.
An ok day.
^strong pulling you got there mike!
Thanks florelius. Unfortunately or fortunately there was a tall skinny guy also dead lifting right beside me. He pulled 495 lbs. (225 kg.) for a triple and reminded me I have a long way to go. lol. I would never have guessed he was that strong or that he lifted if I hadn’t seen for myself.
I guess I should state that I’m going to do some extra work to bring up my dead lift numbers. RDL on dead lifting days and good mornings on squat days. I see panzerfaust recommends and does good mornings and I seem to have trouble standing with the weight. I think RDLs will help too.
[quote]mikemike87 wrote:
Thanks florelius. Unfortunately or fortunately there was a tall skinny guy also dead lifting right beside me. He pulled 495 lbs. (225 kg.) for a triple and reminded me I have a long way to go. lol. I would never have guessed he was that strong or that he lifted if I hadn’t seen for myself.
I guess I should state that I’m going to do some extra work to bring up my dead lift numbers. RDL on dead lifting days and good mornings on squat days. I see panzerfaust recommends and does good mornings and I seem to have trouble standing with the weight. I think RDLs will help too. [/quote]
Well he was tall and I guess he had long arms, so he is probably born to deadlift, just have comfort in the idea that you probably squat and bench double of what he can or perhaps even more 
Sounds like I good idea to do more posterior chain work if your goal is to beat that lanky guy in DL
[quote]mikemike87 wrote:
Thanks florelius. Unfortunately or fortunately there was a tall skinny guy also dead lifting right beside me. He pulled 495 lbs. (225 kg.) for a triple and reminded me I have a long way to go. lol. I would never have guessed he was that strong or that he lifted if I hadn’t seen for myself.
I guess I should state that I’m going to do some extra work to bring up my dead lift numbers. RDL on dead lifting days and good mornings on squat days. I see panzerfaust recommends and does good mornings and I seem to have trouble standing with the weight. I think RDLs will help too. [/quote]
What’s up Mike, good lifting as always. Yeah I dig good mornings for helping with the hip pop and hamstring activation.
What works best for my deadlift is heavy singles. The latest scheme I am doing:
Week 1
3/3/x plus 90% of actual max for 3 singles, with 60 seconds rest between them
Week 2
5/5/5 required reps, no singles
Week 3
5/3/x plus 95% of actual max for 3 singles, with 120 seconds rest between them
not sure if it’d suit you, but it helps my confidence with pulling relatively heavy while tired.
Hows everything Mike, long time no see!
What’s up florelius. Yeah it’s been a while but almost entirely uneventful. I recently finished week two and I’m stealing panzerfaust’s template (thanks tons btw) for all lifts. So no rep PRs or anything just prescribed reps but I did get my first week three workout a couple days ago.
Squat:
Set: 1 reps: 5 weight: 285 lbs. (129 kg)
Set: 2 reps: 3 weight: 325 lbs. (147 kg)
Set: 3 reps: 10 weight: 365 lbs. (165 kg)
Set: 4 reps: 1 weight: 405 lbs. (184 kg)
Set: 5,6 and 7 reps: 1 weight: 435 lbs. (197 kg)
single leg squats 30 reps. Good mornings 95 lbs. and some stuff for calves. One mile walk.
I’m progressing much more slowly to keep the knee in good health. One or two days off between each workout. The switch to the more power lifting like plan was more to do with slowly getting back into the gym safely than out of boredom or anything because of the pseudo deload week two. The knee has been fine mostly.
Okay so you are also running 3/5/1.
Good to hear that your knee are mostly fine, hope it gets completly fine in the end
ps. Heavy ass weight you are squatting there man 
Damn you have a good squat! I am jealous.
You’re welcome! Also, I must point out the deadliftin template I was using is simply the “For Powerlifting” version, with a singles scheme stolen from another (much stronger than me) lifter on this website.
I’ve now actually changed my entire training to a hybrid of Fullbody 5/3/1 and Powerlifting 5/3/1 to allow singles on all lifts and the “set reps” week 2 as a semi-deload. Feeling good so far. Hoping to hit some big single rep PRs in the last months of this year, which is flying by too fast.
By the way, I am loving the single leg squats you suggested. My legs feel much healthier in general, and are swoleing out a bit.
Keep up the updates dude!
Thanks for checking in guys.
[quote]panzerfaust wrote:
By the way, I am loving the single leg squats you suggested. My legs feel much healthier in general, and are swoleing out a bit.
Keep up the updates dude!
[/quote]
Sure! I’ve been talking up these single leg squats to everyone and so far all have only had positive things to say. They especially give me a good stretch in the hips when I go down low enough.
I’ve only done military press since I last lifted and will try to dead lift today.
Military:
Set: 1 reps: 5 weight: 135 lbs. (61 kg)
Set: 2 reps: 3 weight: 155 lbs. (70 kg)
Set: 3 reps: 7 weight: 170 lbs. (77 kg)
Set: 4,5 and 6 reps: 1 weight: 195 lbs. (88kg)
Dips 30 reps, and some rear and medial deltoid stuff on machines.
So I started this run back in Jan. and this was probably the first work out where my max rep outs wouldn’t break into double digits. I left more in the tank than usual but I’m sure ten reps wasn’t happening. Maybe nine reps if I strained really hard but that might hurt my singles.
195 lbs. felt kind of hard especially at first. By my third attempt I think figured out how to lift with the most power. It took me about five years to lift to completion on the second try.
On a side note I’ve been bringing home a lot of sugary goodies from work over the summer and have become more fat than I like. Currently I’m sitting at a constant 230 lbs. (104 kg). No Little Debbies and less beer for me… well not tonight but you know starting some time. lol.
Dead lift:
set: 1 reps: 5 weight: 295 lbs. (134 kg)
set: 2 reps: 3 weight: 335 lbs. (152 kg)
set: 3 reps: 2 weight: 375 lbs. (170 kg)
set: 4,5, and 6 reps: 1 weight: 405 lbs. (184 kg)
RDLs: 5 sets of 10 reps with 225 lbs. (102kg).
5 sets of 20 reps on cable rows.
5 sets of 20 reps on leg curl. pretty light but unsure of the weight.
Bench:
set: 1 reps: 5 weight: 175 lbs. (79 kg)
set: 2 reps: 3 weight: 200 lbs. (90 kg)
set: 3 reps: 9 weight: 225 lbs. (102 kg)
set: 4, 5, and 6 weight: 260 lbs. (118 kg)
Incline bench 5 sets of 10 reps with 160 lbs.
Push ups: 60 reps.
Fly machine 5 sets of 20 reps.
I’m pretty happy with my last two workouts. Starting to feel comfortable with dead lifts. 405 went up pretty well. RDLs scorched my forearms. The bar nearly slipped on the last couple of reps on set 5. My forearms were sore for about 3 days afterwards.
I bought some chalk but haven’t used it yet. The sporting goods store actually has kayaking stuff for purchase which is weird because I’m pretty positive this town is a semi dessert. There’s also no mountians to climb so it made sense to me that they would also have rock climbing stuff to buy and therefore chalk to buy. Wrong. There was a weight lifting section that had chalk that rendered my tour moot. Oh well. I’ll look hardcore the day I break out the chalk.
Nice lifting Mike
Nothing like a obnoxious forearm pump
Been a little while since an update. I’ve been taking time off again since the knee injury is lingering but not fully leaving. It’s also about time to put 5/3/1 on the shelf for a few months. I was up to 231 lbs. after having that first month long break and would like to drop to about 200. After some initail dieting I’m about 222-224 lbs. so it’s a decent start.
I should have a video up in the hub to view to show that I’m not a 13 year old troll living off of cheez whiz and world of warcraft with ambitions of getting bigger and stronger but will never actually go through with ever getting bigger and stronger.
Yes I’m fat. Yes my calves are small. I’m trying to change that.
Damn you are strong dude! You made that heavy 14 rep set look like a joke. I’d happily expand my gut for that kind of strength haha.
Just watched the video and must say you are probably the antithesis of an 13 year old troll boy 
Nice squatting man btw
Long time since you posted in here Mike, is everything okay?
Back from the dead.
You know the drill. Some 531 stuff blah,blah,blah…
squat: 1x5 195lbs. (88 kg)
1x5 225lbs. (102kg)
1x12 255lbs. (115kg)
5x10 155lbs. (70kg)
leg curl: 4x12 100lbs.
stiffleg DL: 3x8 100lbs.
ab machine: 5x12 at whatever weight.
good girl bad girl machine: 3x25 75lbs. <~~~heaven for my knee.
seated calf raise: 5x8 90lbs.
calf raise at leg press 5x10 at various weight.
military press: 1x5 95lbs. (43kg)
1x5 105lbs. (47kg)
1x20 115lbs. (52kg)
5x10 75lbs. (35kg)
upright row: 3x10 95lbs.
incline bench: 5x10 115lbs.
bench: 5x10 115 lbs.
gironda dips 5x5
straight barbell curl: 1x5 55lbs. (25kg)
1x5 65lbs. (29kg)
1x9 75lbs. (35kg)
5x10 45lbs. (20kg)
That’s over 2 workouts.
I found the squat and military press maxs in these workouts. I hate spending a day on maxing so I included them as a component of the work outs.
Surprised by the military press. Not as surprised by the squat. It sucks lol.
Knee is still healing. That’s kind of why I’m starting 531 again. This is the last hump I think. Almost there.
Thanks for looking.