[quote]florelius wrote:
Sounds like a good plan Panzer, singles are fun 
ps. Did you talk to wendler about this, since you said you got his approval?[/quote]
Yeah I just e-mailed him at his blog. I didnât want to bastardise his program without checking first!
[quote]csulli wrote:
[quote]panzerfaust wrote:
Deload is nearly over! Hoorah!
I am excited about starting my 3rd and final Cycle of Phase 3 next week. I am not 100% certain of my plans beyond this Phase⊠I am still toying with a couple of ideas.
And I am itching to try for that 500lb deadlift.
[/quote]
Good luck on five hundo. Once you get five plates on the bar people in most gyms start watching you like some kind of freakshow lol.[/quote]
Haha, cheers man. Freakshow is exactly what I am going for!
I am starting 531 Fullbody Training âFor Powerliftingâ this evening.
As my Press has been fading and my Squat has been crushing my back a bit lately, I decided to dial the training maxes back to a more realistic portrayal of my actual strength. I donât want to start missing lifts, and I could see this happening in this cycle.
I had avoided doing this all year, but seeing as I will now be using heavy singles for every lift, I can justify it in my head!
New âEstimatedâ Maxes:
Squat 170kg (dialled back two cycles)
Bench 110kg (no change - happy with how this is going)
Press 77.5kg (dialled back two cycles)
Deadlift 215kg (no change - now level with tested 1RM)
I am excited about starting this.
Looking forward to see you play with singles on all your lifts Panzer and hopefully will you be able to transform that hard max rep work you have been doing all year into one rep strenght from hell on all your lifts
Ps. You reducing your Tm`s in Press and Squat is a real life example of âleave you ego at the doorâ
Keep it up big fella
[quote]florelius wrote:
Ps. You reducing your Tm`s in Press and Squat is a real life example of âleave you ego at the doorâ
[/quote]
Haha yeah dude, I thought LONG about whether to do it or not. After tonightâs workout I am glad I did!
And thank you for the well wishes =)
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 1/Day 1
MONDAY 10-09-12
Chin Ups (varying grip)
30
Squat (3/3/x)
3 x 107.5
3 x 122.5
5 x 137.5
1 x 145
1 x 150kg
Good Morning
10 x 65
10 x 65
10 x 65kg
Dips +10kg
10, 10, 10, 10, 5, 5 - 50 total
Weighted Sit Ups +10kg
15, 15, 15
NOTES:
-Squats were hard work, I am glad I reset my training max.
-Dips, now I have added weight, were also hard work haha. I felt a bit like my triceps were going to explode. But, they did not.
-Was a pretty good workout, hit most of what I wanted to hit.
93.3kgs today⊠probably more Chinese food from the weekend than muscle gain thoughâŠ
[video]2474[/video]
P.S my chest / upper middle back is FUCKING sore after the weighted dips. But they felt infinitely more manly than just bodyweight. I kind of felt like I was letting myself down by not adding weight previously haha. So hungry today⊠sucks that itâs a low carb day.
Iâm glad your triceps didnât explode.
[quote]TheTexican wrote:
Iâm glad your triceps didnât explode.[/quote]
Iâm glad people with great hair care about my health and well-being.
Recovery-ish day:
5 Rounds of:
10 x Single leg squats (bodyweight, 10 each leg)
10 x Dumbbell incline press (20kg)
10 x Kettlebell swing (20kg)
-Pretty sweaty by the end of it.
Sweet stuff in here, man. Just started my FBT training yesterday. Goal accomplished: Your squat is now that of a man LOL.
Keep lifting, stay strong bro.
^ haha cheers bro. I think 180kg is my âmark of manâ squat though!
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 1/Day 2
WEDNESDAY 12-09-12
Squat (FBT)
3 x 115
3 x 130
1 x 145kg
Bench (3/3/x)
3 x 70
3 x 80
6 x 90kg (maybe a rep PR, canât remember)
1 x 100kg
1 x 100kg
Chins
Bodyweight x 10
10kg Hammer grip x 10
10kg Overhand grip x 5
NOTES:
-Was running with only 45 minutes to do my workout today, so I got the minimal squat/press/pull in and called it a day.
-Just on the above: usually I do rows on Wednesdays but as I was short on time I did a few weighted pull ups instead.
-Still had very painful abs, tris and chest from Monday!
-Pretty happy with my benching.
Nice workout Panzer
Digginâ the log. Not sure if I missed it, but is there a reason you chose fbt over the 4 day split? Just curious. I always really enjoyed fbt and made some pretty good gains with it. Thatâs a solid squat brother.
[quote]WhiteFlash wrote:
Digginâ the log. Not sure if I missed it, but is there a reason you chose fbt over the 4 day split? Just curious. I always really enjoyed fbt and made some pretty good gains with it. Thatâs a solid squat brother.[/quote]
Hey bro, cheers for stopping by =)
I chose FBT for three reasons:
-I like the âathleticâ feel of full body training.
-Iâm relatively young in training years, so wanted the extra frequency.
-Main reason; lots of squatting! I have never really trained the back squat until this year, so I wanted to dedicate 2012 to getting to a respectable number. Hopefully 180kg+ by Christmas. If not, I will buy noone any presents and will drink myself into oblivion haha.
Jay
And a video (featuring my friendsâ band, Ulcerate⊠very uplifting stuff)
[video]2475[/video]
Thursday Recovery Day
5 Rounds of:
10 single leg squats (10 per leg)
12 barbell incline presses (40kg)
12 kettlebell swings (20kg)
plus 3 sets of curls haha.
âŠwith no rest between exercises or sets, apart from moving benches around.
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 1/Day 3
FRIDAY 14-09-12
Squat (FBT)
3 x 115
3 x 140 (notes)
1 x 145kg
Press (3/3/x)
3 x 50
3 x 55
5 x 62.5kg
1 x 65kg
1 x 67.5kg
Deadlift (3/3/x)
3 x 135
3 x 155
8 x 175kg (rep PR)
1 x 200kg
1 x 210kg
Chins (varying grip)
Bodyweight x 10, 10, 10
NOTES:
-Did this workout at like 9:30pm so I was amazed I managed to hit my reps haha.
-Accidentally loaded 140kg instead of 130kg for my squats. Oh well.
-Pressing felt less than satisfactory but I will show patience!
-Deadlifts were fantastic. I felt strong and powerful, and the 210kg single was easy. I think I am nearly ready for my 500lb pull.
-Abs just donât fit into this new routine. I will see what happens, but I think with 2 x kettlebell sessions and lots of general lifting, they arenât overly critical right now.
[quote]panzerfaust wrote:
531 Fullbody âFor Powerliftingâ/Cycle 1/Week 1/Day 3
FRIDAY 14-09-12
Squat (FBT)
3 x 115
3 x 140 (notes)
1 x 145kg
Press (3/3/x)
3 x 50
3 x 55
5 x 62.5kg
1 x 65kg
1 x 67.5kg
Deadlift (3/3/x)
3 x 135
3 x 155
8 x 175kg (rep PR)
1 x 200kg
1 x 210kg
Chins (varying grip)
Bodyweight x 10, 10, 10
NOTES:
-Did this workout at like 9:30pm so I was amazed I managed to hit my reps haha.
-Accidentally loaded 140kg instead of 130kg for my squats. Oh well.
-Pressing felt less than satisfactory but I will show patience!
-Deadlifts were fantastic. I felt strong and powerful, and the 210kg single was easy. I think I am nearly ready for my 500lb pull.
-Abs just donât fit into this new routine. I will see what happens, but I think with 2 x kettlebell sessions and lots of general lifting, they arenât overly critical right now.[/quote]
Beastly session you got there my friend
Especially the DL where nice, you got a rep PR and a easy single on 210kg, that must feel awesome 
Keep it up brohim!
^ Thanks man! I am really happy with my pulling⊠now just need to fix everything else :-P.
Hereâs a video⊠note that I hit the spotter bars on my squat but managed to stabilise it and get up.
Also my editing was shit for this video so there is lots of standing around and weird arm flapping between deadlifts hahaha⊠I do that to âtenseâ my muscles for deadlifting⊠seems to work.
[video]2477[/video]