Deadlift (deload)
April 16, 2010 7:30 PM
GHR - 3x10
45° Back Raise - 3x10
BW Lunges - 3x10
Cardio
April 19, 2010 7:30 AM
AM body weight = 249
Semi Recumbent Bike 30 min.
Squat
April 19, 2010 8:30 PM
Week 5 of 16 week training cycle for USAPL Raw Nationals
Squat
45x5
135x5
225x5
295x5
340x5 ← add belt
385x5
Wide Stance GM - 225x3x5
Super Set
Standing Abs - 90x3x20
Glute Bridge - 3x20
Cardio
April 20, 2010 7:30 AM
AM body weight = 248
Semi Recumbent Bike 20 min.
Cardio
April 21, 2010 7:30 AM
AM body weight = 246
Semi Recumbent Bike 30 min.
Cardio
April 22, 2010 7:32 AM
AM body weight = 247
Semi Recumbent Bike 20 min.
Bench Press
April 22, 2010 8:30 PM
Bench Press (paused)
45x5
135x5
225x5
260x5
295x8 ← RPE 10
Soft Touch 3 Board Press (POR) - 315x3x5
SOHP
95x15
105x10
115x8
95x10
DB Incline Bench Press - 55x2x12
I decided to switch a barbell for standing overhead presses this wave. I am definitely weak on overhead pressing, these should help my bench. Years ago when my bench was strongest, I did seated behind the neck presses and machine presses. As far as reps on the bench go, I am ahead by two reps of what I was doing my second week of my second wave of 5/3/1. This is the first week of my second wave.
Cardio
April 23, 2010 7:30 AM
AM body weight = 247.5
Semi Recumbent Bike 20 min.
Deadlift
April 23, 2010 8:30 AM
Deadlift
135x5
225x5
315x5
375x5
415x5 ← add belt
495x8
GHR - 3x10
Circuit
A1) 2 Arm DB Rows - 90x3x10
A2) DB Stiff Leg Deadlift - 90x3x10
A3) DB Shrugs - 90x3x10
Lying Leg Raise /w DB between feet - 20x3x20
My deadlift felt good tonight. My strength is coming back and I am getting used to pulling for reps. Tonight I was two reps under what I did my first week of my second 5/3/1 wave. It appears to be more than strength and probably conditioning, since I was really winded at the end of my pulls. Steve and Mark said my pulls improved after the first rep. Using 5/3/1 I get more efficient pulling each week due to the reps and eventually I should have my form dialed in, my strength back to where it was, and my conditioning to where it needs to be. The reps of 5/3/1 and rep maxes will take care of that.
I have been planning to implement a circuit into my deadlift training similar to the one in the Coan Phillipi deadlift routine and tonight I did. The Coan Phillipi deadlift routine calls for 90 seconds of rest between exercises in the circuit, but I opted to not rest between exercises and only between circuits. This will help with conditioning/GPP. Once I adapt to the circuit, I may rest between exercises and use heavier weights
Squat
April 26, 2010 8:30 AM
Week 6 of 16 week training cycle for USAPL Raw Nationals
Static stretching (lower body)
Foam roller and softball (lower body)
Squat
45x5
135x5
225x5
275x3
320x3
365x3
410x5 RPE 9 ← add belt
Hack Squat - 4 plates x3x10
Super Set
GHR Sit-ups - 3x20
GHR - 3x20
Hack Squat - 4 plates x2x10
Cardio
April 27, 2010 7:30 AM
AM body weight = 249
Semi Recumbent Bike 20 min.
Cardio
April 28, 2010 7:29 AM
AM body weight = 247
Semi Recumbent Bike 20 min.
Bench Press
April 28, 2010 7:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
45x10
135x5
225x5
240x3
275x3
310x6 RPE 10
Soft Touch 3 Board Press
315x5
335x5
355x5
3 Board Press (close grip) - 275x10
SOHP
95x10
115x10
135x8
DB Incline Bench Press
70x15
70x10
Close Grip Lat Pull-downs - 180x3x10
Cable Rows - 200x3x10
Squatting Cable Curls - 120x3x15
Pec Deck Rear Delt - 120x3x10
Super Set
Standing Calf Raise - 300x3x20
Hise Shrugs - 300x3x10
Cardio
April 29, 2010 7:30 AM
AM body weight = 246
Semi Recumbent Bike 20 min.
Cardio
April 30, 2010 7:30 AM
AM body weight = 246
Semi Recumbent Bike 20 min.
Deadlift
April 30, 2010 8:00 PM
Deadlift
135x5
225x5
315x3
405x3
465x3 ← add belt
520x8 RPE 9
Circuit
A1) 2 Arm DB Rows - 90x3x10
A2) DB Stiff Leg Deadlift - 90x3x10
A3) DB Shrugs - 90x3x10
DB Obliques - 90x2x15
Lying Leg Raise - 2x20
Tonight was another good deadlift workout. It seemed like last week I got back into the groove of things with my deadlift. 520 for 8 reps put me 2 reps over what I did my 2nd wave of 5/3/1 the first time I used 5/3/1 and 3 reps under what I did on my 5th wave. After my 5th wave I pulled 705 in a meet. One of the several things I like about 5/3/1 is that you have indicators of where your strength is without having to hit a 1 rep max.
Cardio
May 1, 2010 11:00 AM
AM body weight = 243.5
Walk 30 min.
Cardio
May 3, 2010 7:37 AM
AM body weight = 244.5
Semi Recumbent Bike 20 min.
Squat
May 3, 2010 8:30 PM
Week 7 of 16 week training cycle for USAPL Raw Nationals
Squat
45x5
135x5
225x5
275x3
340x3 ← add belt
385x3
430x3 RPE 9
Wide Stance GM - 225x3x5
Standing Abs - 90x50
Cardio
May 4, 2010 7:30 AM
AM body weight = 246
Semi Recumbent Bike 20 min.
Cardio
May 5, 2010 7:30 AM
AM body weight = 244
Semi Recumbent Bike 30 min.
Bench Press
May 5, 2010 7:30 PM
Brickhouse Gym - Denton, TX
Bench Press (paused)
135x5
225x5
260x5
295x3
330x4 RPE 10
Soft Touch 5 Board Press
315x10
365x5
405x3 RPE 8
415x2 RPE 10
SOHP
95x5
115x5
135x5
Super Set
Rev. Grip Pull-downs - 180x3x10
Pull-downs - 180x3x10
Standing Calf Raise - 300x3x20
Phil,
Are you using the board presses as CNS primers or more triceps work? 5/3/1 is looking like it’s working well for you.