I’m proud of you, squatting and deadlifting 3 plates, awesome!
[quote]mrodock wrote:
I’m proud of you, squatting and deadlifting 3 plates, awesome![/quote]
Once I’m back to benching 3 plates easily for reps again I’ll have reason to celebrate. Until then, I’ll just keep working hard and giving 110%-maybe even 111%.
[quote]novaeer wrote:
[quote]mrodock wrote:
I’m proud of you, squatting and deadlifting 3 plates, awesome![/quote]
Once I’m back to benching 3 plates easily for reps again I’ll have reason to celebrate. Until then, I’ll just keep working hard and giving 110%-maybe even 111%.[/quote]
111%, now THAT is what I’m talking about! At the risk of sounding serious, looks like things are going really damn well.
[quote]mrodock wrote:
111%, now THAT is what I’m talking about! At the risk of sounding serious, looks like things are going really damn well.[/quote]
THAT’S NOT HOW YOU DO 5/3/1!!! Oops, wrong response. 
I’ve still got a ways to go before I’ll be satisfied, but considering how de-trained I had let myself become things are certainly moving in the right direction.
9/5/10
Accumulation block
Wk 3 Day 1
Reverse band bench (x4, RPE 8-9, 7%)
340x4@7
360x4@8
380x4@9
355x3x4@8,8,8+
Close-grip floor press w/ 3 ct pause (x4, RPE 8-9, 7%)
195x4@7+
220x4@8
245x4@8+
225x3x4@7+,8,8+
Lat pulldowns
4x12
Reverse curls
2x10
Notes: Happy with today’s bench session. I flattened out on the top set of reverse band and made the 4th rep way harder than the first three. Floor presses were solid, too, but by the last drop set I was wiped the hell out. Last week of the accumulation block and I’m pretty satisfied with my progress thus far.
9/7/10
Accumulation block
Wk 3 Day 2
Box squat (x4, RPE 8-9, 7%)
265x4@7+
285x4@8
310x4@9
290x2x4@8,8+
Snatch-grip DL (x4, RPE 8-9, 7%)
315x4@7+
340x4@8
365x4@8+
345x4@8,8+
Good mornings
3x10
Standing ab pulldowns
3x20
Notes: Not a bad session, although I didn’t have enough to eat prior to training and the garage was hot as hell. I was getting light-headed during the pulls, but I kept going and made it through OK. I took it a little easier on the good mornings this week and managed to avoid getting any cramps during the ab pulldowns.
9/9/10
Accumulation block
Wk 3 Day 3
Paused bench press (x4, RPE 8-9, 7%)
250x4@7+
270x4@8
285x4@8+
265x3x4@8,8,8+
Close-grip bench press (x4, RPE 8-9, 7%)
240x4@7+
260x4@8
245x3x4@7+,8,8
Pendlay rows
185x3x12
Barbell curls
95x2x8,1x6
Notes: Bench is coming back slowly with each session. I’d like to think I’ll be able to hit something in the 335-350 range by the end of the realization block coming up in a few weeks. My hamstrings were still sore from the good mornings and squats on Tuesday so it made the rows interesting. I have always been weak as hell on curls, so for me a couple of sets of 8 w/ 95 pounds is somewhat of an accomplishment.