12/15/09 5/3/1 Squat(1) Cycle 6
320x5 (10 reps would have been a PR)
fatness 293
time: 60 min
prolly press tomorrow
yeah, its great to have a training partner. even though our lifts are far apart, its just good to have someone to lift with.
train harder,
john
Great lifting. You’re looking strong. Hows the lifting partner liking the program?
If your partner is a velodrome bike racer, he’s probably wondering why the weights aren’t made of titanium and carbon fiber and hollowed-out for better performance. 
hey guys, he’s liking the program so far. since he will be racing again in the spring, I don’t want him going too heavy. I am trying to program him so that the only time his money set falls below 10 reps is on the (1) week, and I want him to keep that over 8. He is not eating for mass, and he doesn’t want any extra weight, so I don’t think he’ll put on a ton of muscle, but he will get stronger, and that’s what he wants.
if his upper body is more stable, he can push on the pedals harder and go faster. He’s lifted before, but its been 10 years. The main thing I am helping with is dialing his form in - until his form is better, I don’t want to load him very much. I will be spending beaucoup time in Sparta(laramie) in Jan and Feb due to some UAT and Gap Analysis, so I will be able to lift with him fairly regularly.
12/15/09 Recovery
Both Josh and I were pretty sore this morning, him from not being used to the lifting patterns, and me because I took my deload BEFORE the (1) week, so it had been a couple weeks since I used a decent load. We did 4 sets of 20 on db bench, 3x20 on light db rows, 3x10 GMs (135 for me, 85 for him) and 3x10 on 45 degree back raise. Feeling much better now. we will hit some militaries tomorrow, and deadlift on friday. he is acting like he doesn’t want to deadlift due to a rib injury in a hockey game he was referreeing (he got checked by a college girl that wasn’t paying attention. note: do not high check the ref - that can’t end well…) I told him we’d rub some dirt on it and deadlift anyway, and if it hurts he’s just a pussy. he seemed to accept this.
[quote]mjnewland wrote:
12/15/09 Recovery
Both Josh and I were pretty sore this morning, him from not being used to the lifting patterns, and me because I took my deload BEFORE the (1) week, so it had been a couple weeks since I used a decent load. We did 4 sets of 20 on db bench, 3x20 on light db rows, 3x10 GMs (135 for me, 85 for him) and 3x10 on 45 degree back raise. Feeling much better now. we will hit some militaries tomorrow, and deadlift on friday. he is acting like he doesn’t want to deadlift due to a rib injury in a hockey game he was referreeing (he got checked by a college girl that wasn’t paying attention. note: do not high check the ref - that can’t end well…) I told him we’d rub some dirt on it and deadlift anyway, and if it hurts he’s just a pussy. he seemed to accept this.[/quote]
You guys just started lifing together and you are already pulling out the pussy card? “You’re a mean one, Mr. Grinch . . …”
that’s just how we roll…
12/17/09 5/3/1 Military(5) cycle 7
135x 10 (13 reps would have been PR)
fatness: 289
2a. accessory military
95x 10/10/10
2b. pull down
195x 10/10/10
its been a little over 2 weeks since I did any accessory work, so I kept it to 3 sets instead of 5. I’ll do that throughout the 5 wave. Also, my boy josh and I had some drinks at his hotel last night, and I drank between 6 and 8 oz of jim beam (bourbon this time, not rye). I keep forgetting how much booze affects my performance. I had to lower my accessory weights significantly.
If his back is up to it, we’ll deadlift tomorrow. I was pretty happy that I was finally able to get my fatness back under 290. but I’m sure that was water weight loss due to my whiskey swilling last night.
Party Harder,
john
Wow, guys, halfway down page 3? DCA, where is the page 1 love?
been uber busy, posting training for the past week.
12/19/09 5/3/1 Deadlift(5) cycle 7
305x 9 no pr
acc dead
225x 10/10/9
decline situps
bw x 15/15
Still trying to get back into the full workouts, still kicking my butt.
12/21/09 5/3/1 Bench(5) cycle 7
225x 10 no pr
acc bench
175x 10/10/10/10/10
kroc rowz
110x 10/10/10/10/10
no pr on the money set, but the first time in a while that I have gotten full 50’s on the accessories. Note that I dropped 10 lbs on acc bench and 5 lbs on kroc rows, but I am going back up on my next session.
12/22/09 5/3/1 Squat(5) cycle 7
295x 13 equiv pr
Acc GM
10x 155/165/175/175/175
Pulldown abz
130x 10/12/14/14/11
money set PR, equiv 423 +6 lbs. It started feeling heavy on the 3rd rep, so I am pretty proud of this.
decided to add GMs back in, just to move a little further north, if you can dig it
12/23/09 5/3/1 Military(3) cycle 7
140x 11 equiv PR
acc militaries
115x 10/10/10/10/10
pulldowns
210x 10/10/10/10/10
money set pr, equiv 191, +2 lbs
Military is by far my weakest lift, and it has felt great to start hitting PRs on it. The past couple weeks have been tough, with lots of extra work to do. However, having Josh out last week and getting to play coach really helped me get my head back on straight.
I have been hitting my workouts since he was out, and feel good about them. I only work a halfday today. work about 3 hours on the 24th in the morning at the side job, will hit the gym for deadlifts on the way home. If all goes well, I’ll catch some bench on the way to the side job on Saturday morning.
I have not been able to hit everyone else’s logs for what feels like a long time, and I really miss you guys. I am hoping to catch up next week.
Merry Christmas
old lardass
Lots of good work going on here, especially the benchin and squatin. Merry Christmas,
Jack
MJ, my fellow 5/3/1 brother. Looking strong. Have a Merry Christmas and may you never fall off the first page in 2010.
Enjoy your Christmas and the family. We’ll still be here when you get back to posting.
fell off the first page again its my own fault for not deadlifting. I will make offerings of deadlifts to the iron gods at lunchtime.
Good solid lifting brother. As a side note you seem on the fence where your strength is and in 1 year (I checked) you went from a 300x1 to a 300x10 for deadlifts that is pretty awesome for anyone!!
And if Santa was watching you have been a good lifting boy!!
Oh and BTW one of my best friends is a cat1 velodrome racer and cat2 road racer. We program his lifts either real fast like dynamic days 10x3 off a box or pins (sqauts) or endurance stuff - upper body.
Have a Great New Year!
Fischer
12/30/09 5/3/1 deadlift(3) cycle 7
320x9 (no equiv PR, but rep PR, last time at 320 only got 8)
acc dead, 225x5x10
incline situps, bw x5x10
fatness: 300.4
Finally dragged my ass into the gym after an entire week! I was really hoping to get a new “real” pr today, but I would had to 11 reps. my grip was starting to go, but my back and legs were there. I think its a lack of mental toughness more than anything. I do feel heroic for getting all 5 sets of 10 on both the situps and deadlifts, i also feel like I got fucked by an elephant. Next deadlift session will be in Sparta, with 100s.
Finally got my weight up to 300 lbs (feel like killing myself). I couldn’t put my belt on the preferred notch. I am hoping that 4 weeks in sparta will help me get my mind right. I always have great workouts, and usually stay on my diet pretty decent when I’m up there. If I had weighed sunday or monday, it would have been 310. god i’m a fatfuck.
I am trying to match up my program to my buddy in Sparta for next week. I may need to bench tomorrow, squat saturday and military monday night to be on the lift as him for tuesday morning. We’ll see how that goes.
Train Harder!
old lardass
[quote]FISCHER613 wrote:
Good solid lifting brother. As a side note you seem on the fence where your strength is and in 1 year (I checked) you went from a 300x1 to a 300x10 for deadlifts that is pretty awesome for anyone!!
And if Santa was watching you have been a good lifting boy!!
Oh and BTW one of my best friends is a cat1 velodrome racer and cat2 road racer. We program his lifts either real fast like dynamic days 10x3 off a box or pins (sqauts) or endurance stuff - upper body.
Have a Great New Year!
Fischer[/quote]
Hey Fisch, thanks for the support! my deadlift has come up quite nicely, and I am happy about that. hell, I’m happy in general about my lifting progress, especially in the last 2-3 months. with 5/3/1, you really need to start low enough to be hitting 10+ reps on the 5 and 3 days. Once I adjusted my numbers so that would happen, I started hitting PRs again. When I get to the end of this cycle, I’m going to hit some heavy singles and see how it feels.
I will tell my partner in crime about your racer friend. That will get him excited. Thanks for letting me know, and for your support!