5/3/1 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 370 x 5, 420 x 3, 465 x 6, 505 x 1
Paused Squats:
435 x 1
415 x 1
405 x 1
390 x 1
Leg Extensions:
4 sets x 10 reps x 210
I was on good behavior during my conference out of town. I was in bed every night early, and did not drink. It paid off this morning. I felt good, with plenty of energy. On 465 I felt I pulled up too early, and left too much in the tank. I never add a bonus set on 5/3/1 days, but I felt I had more to give today. The bonus of 505 was surprisingly easy even, after the previous sets.
I’m sending off my entry form today, so there is no turning back. A former co-worker is going with me. He has been around the sport for 30 to 40 years. He’s always a lot help, so it should be fun.
Nice squatting Crippler. I have never had much luck trying to pull once I miss a pull. It seems to take a ton out of me, even if I barely move it off the floor.
Thanks guys. I was kind of unsure about the meet, but now I’m all in.
10/11/14
Bench:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 3, 365 x 1, 405 x 1, 435 x 1, 225 x 10
Hammer Strength Incline:
4 sets x 12 reps x 90 on each side
Low Cable Crossover:
4 sets x 12 reps x 37.5
Machine Dips:
4 sets x 12 reps x 270
Not bad. I’m trying to zero in on my attempts for the meet. 435 was struggle, but I feel I can nail it with no issues on a good day. My 16 year old son has been helping me on bench days. His weights teacher / football coach has a high rep program. He has been wanting to max out. Today he did 205. I think that’s pretty good for a 170 pound kid who only started lifting on a regular basis in June. Two months ago 135 was a struggle. His goal is to weigh 185 and bench 250 by next summer.
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 455 x 1, 505 x 1, 530 x 1, 515 x1, 495 x 1, 475 x 2, 455 x 3
Good Mornings:
4 sets x 10 reps x 225
Seated Leg Curls:
4 sets x 12 reps x 130
Plenty of energy today. 530 was a little rough and I did not lock out, but I’ll count it. I was kind of fried after that. I wanted 495 x 2, but I was feeling it. There is just under a month before the meet. I’ve had a better set up in the past, so we’ll see how things go.
5/3/1 Overhead Press:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 145 x 3, 165 x 10
BB Shrugs:
315 x 10
405 x 10
455 x 10
475 x 8
Side Raises:
2 sets x 10 reps x 35
2 sets x 10 reps x 40
Seated Pulls:
2 sets x 10 reps x 220
2 sets x 10 reps x 240
Poundstone Curls:
85
55
Reversed DB Curls:
2 x 12 x 35
2 x 12 x 40
Rope Curls:
4 sets x 12 reps x 80
I felt a little tired coming in, but things got better as I moved along. My son has a homecoming game tonight, and we’ll both hit the bench tomorrow morning. Then onto the homecoming game for the college I went to. It’s a football weekend.
Bench:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 3, 355 x 1, 405 x 1, 445 x1
Bench With Band:
315 x 4
315 x 3
DB Incline Flies:
4 sets x 12 reps x 35
Svend Press:
4 sets x 50 reps x 3 plates
Today was great. 355 and 405 were totally clean. I needed a little help with 445. On a good day, all jacked up, I think I can handle it. I only want to be over 400 for a meet. I think this might be the one I nail it.
Dave, 445 was with a single ply shirt. I recently ordered a new on a few weeks ago. I normally compete in the WABDL, which does not have a raw division. Plus I like moving a lot of weight. Not long ago I benched 400 raw, which I’m pretty sure I can do at least that now.
10/21/14
5/5/5 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 345 x 5, 380 x 5, 435 x 9
Narrow Stance:
315 x 5
335 x 5
365 x 5
385 x 5
Leg Extensions:
4 x 10 x 220
It’s been a while for narrow stance. I like the feel. Squats were good, as 435 about kicked my ass.
Thanks Captain. Normally I’m at 242, and 238 or so for a meet. Right now I’m at my biggest. I weigh 250, and I don’t plan on losing any weight. Therefore I’ll be in the 275 class.
Any chance you’ll gain a few more pounds before the meet? I am at 220 right now and plan on staying here for training and to the meet. I’ve gained 4 or 5 pounds in the last month. Do you think you could comfortably and healthily gain more weight and possibly use that to lift more?
Who knows. I’ve been eating big. It’s kind of nice not having to cut.
10/25/14
Bench:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 3, 355 x 1, 405 x 1, 455 x 1
Bench With Band:
3 sets x 4 reps x 315
Hammer Strength Iso Press:
1 set x 12 reps x 45 on each side
2 sets x 12 reps x 90 on each side
1 set x 30 reps x 45 one each side
Svend Press:
4 sets x 50 reps x 3 plates
It’s almost game time, and everything felt great today. I had to have a little help at the bottom with 455. The first two lifts were easy and clean. I’m thinking 415 or 425 might be a good third lift.
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 455 x 1, 505 x 1, 535 x 1, 495 x 1, 475 x 1, 455 x 1
BB Hold:
425 x 14 seconds
Laying Leg Curls:
4 sets x 10 reps x 110
I just missed lockout at 535. I had it just below the knees. I’m not sure if it was a grip issue or just a lack of heart. I pissed myself off because I gave up on it too soon. Everything else was stronger. I’m figuring on one more heavy deadlift day.