last session of first cycle. i’ve decided to add bands to my deads and squats. i severely underestimated my maxes for the first cycle to allow myself to ease into the program. instead of increasing my maxes a lot i’m going to add 20lbs and do my working sets against bands. In the past i’ve gotten a lot out of band work.
squats - against bands
0x10
135x4
225x4
315x4
working sets
(75%)-405x5
(85%)-460x3
(95%)-515x3 +2reps - left a lot in the tank on these. very happy with all of my lifts right now. i got a vid of this set and will put it up soon.
leg press- feet together with heels at bottom of platform
Good stuff, Meat. I did 5/3/1 for a little while but couldn’t hack it after I added in an additional event day. I was also neglecting my imbalances. Now I don’t have a real focus so I’m just trying to put on muscle, rehab my back, and fix those imbalances. I think you will do real well with the simplicity of the program. Now you’re lifting 4 days/week though!!!
I am coming back to the area; maybe I can become a regular for a little while…? Are the other guys following 5/3/1 too?
[quote]coolnatedawg wrote:
Good stuff, Meat. I did 5/3/1 for a little while but couldn’t hack it after I added in an additional event day. I was also neglecting my imbalances. Now I don’t have a real focus so I’m just trying to put on muscle, rehab my back, and fix those imbalances. I think you will do real well with the simplicity of the program. Now you’re lifting 4 days/week though!!!
I am coming back to the area; maybe I can become a regular for a little while…? Are the other guys following 5/3/1 too?[/quote]
the gym door is always open my brotha. yep…dave and jowee are both doing the program. we actually only train three days a week. as a result, it takes us 4 weeks to get the entire 3 week cycle in.
[quote]maraudermeat wrote:
last session of first cycle. i’ve decided to add bands to my deads and squats. i severely underestimated my maxes for the first cycle to allow myself to ease into the program. instead of increasing my maxes a lot i’m going to add 20lbs and do my working sets against bands. In the past i’ve gotten a lot out of band work.
squats - against bands
0x10
135x4
225x4
315x4
working sets
(75%)-405x5
(85%)-460x3
(95%)-515x3 +2reps - left a lot in the tank on these. very happy with all of my lifts right now. i got a vid of this set and will put it up soon.
leg press- feet together with heels at bottom of platform
[quote]maraudermeat wrote:
last session of first cycle. i’ve decided to add bands to my deads and squats. i severely underestimated my maxes for the first cycle to allow myself to ease into the program. instead of increasing my maxes a lot i’m going to add 20lbs and do my working sets against bands. In the past i’ve gotten a lot out of band work.
squats - against bands
0x10
135x4
225x4
315x4
working sets
(75%)-405x5
(85%)-460x3
(95%)-515x3 +2reps - left a lot in the tank on these. very happy with all of my lifts right now. i got a vid of this set and will put it up soon.
leg press- feet together with heels at bottom of platform
8plates x 20,20,30,45
decline situps against bands
calf work[/quote]
8 plates x 45? shit that must of been painful lol[/quote]
What’s up “little man” looks like you are dropping those Lb’s. Great stuff!!!
As you demoralize the rest of us with your 10million pound front and back squats my question is a such:
Do you compete Equipped or Unequipped? Do you train RAW all the time and then as the meet roles around throw the gear on if you lift Equipped. All the videos I see of you is just belt and knee wraps. Just curious
What are your best comp numbers so far? Which Fed do you lift in?
If you have mentioned these before in your log, my apologies but you got 10k worth of log pages that I am too lazy to read them all.
Anyway, keep posting so I have more information to steal from you and the rest of the giant PLers on this site.
[quote]SergeantQ wrote:
What’s up “little man” looks like you are dropping those Lb’s. Great stuff!!!
As you demoralize the rest of us with your 10million pound front and back squats my question is a such:
Do you compete Equipped or Unequipped? Do you train RAW all the time and then as the meet roles around throw the gear on if you lift Equipped. All the videos I see of you is just belt and knee wraps. Just curious
What are your best comp numbers so far? Which Fed do you lift in?
If you have mentioned these before in your log, my apologies but you got 10k worth of log pages that I am too lazy to read them all.
Anyway, keep posting so I have more information to steal from you and the rest of the giant PLers on this site.[/quote]
i’ve actually been doing a decent job at losing the fat and putting on muscle in it’s place. i weighed 267 this morning but my gut isn’t nearly as big anymore.
i compete “raw” meaning in my fed raw is defined as a belt, knee wraps and wrist wraps. i’ve never gone the equipped route.
so far my best competition lifts are a 510lb raw bench, 650 raw squat and 640 raw dead. i’ve hit over 700 in both squat and dead in the gym but haven’t been able to convey that to the platform yet. i’ve also hit a 540 touch and go bench in the gym.
in the past i’ve had issues staying healthy leading up to meets. i’ve had some pretty significant injuries that were all my fault. i’ve had the tendency to overtrain leading up to a meet.
recently i’ve found 5/3/1 and it’s done wonders for me. i’m much more well rounded now and all my lifts are improving.
as for my fed, i compete mostly in the SPF.
i’m not one of those guys that says " i’ve said that before in a thread two years ago, therefore i’m not repeating myself" i’m just happy people are reading my log and if i can help someone that makes me happy.
feel free to ask anything, i’m always happy to help.
meat, great thread and great progress. you front squat 3x what i do!(that’ll change eventually =)
my question is kinda off topic, it’s on dead lifting. i pull sumo and good mornings are my main assistance exercise for it. when pulling sumo, do you find it more beneficial to do good mornings and Romanian deadlifts with a conventional stance, or a wide stance to replicate the wide stance deadlift?
[quote]deadliftgoal500 wrote:
meat, great thread and great progress. you front squat 3x what i do!(that’ll change eventually =)
my question is kinda off topic, it’s on dead lifting. i pull sumo and good mornings are my main assistance exercise for it. when pulling sumo, do you find it more beneficial to do good mornings and Romanian deadlifts with a conventional stance, or a wide stance to replicate the wide stance deadlift?[/quote]
for sumo pulling i find that movements that really stress the inner thighs, quads and hips are more beneficial to me. I’m a big fan of super high reps on the leg press with feet together and heels low on the platform for quads. i also like to go really wide with feet out to hit the inner thighs. i also find that low box squats with a wide stance coming to a dead stop on the box are good as well.
cycle 2, week one. i’ve been chewing at the bit to get back to some hard work. the deload couldn’t end soon enough. I added 20lbs to my max military press from 300 to 320. taking 90% of that puts my working max at 290lbs. looking back at this past cycle on the first week i hit 230 x 6 on my 85% set. this time i hit 245 for an easy 8. i was good for at least 10 or so.
standing military press
warmup
0x10
95x5
135x5
working sets
(65%)-190x5
(75%)-220x5
(85%)-245x8 +3 reps
Wow, I am impressed by those MP’s. You had insane control over them, seems that your conditioning has helped you with core strength, you didn’t seem to lean back etc.
[quote]desolator wrote:
Wow, I am impressed by those MP’s. You had insane control over them, seems that your conditioning has helped you with core strength, you didn’t seem to lean back etc.[/quote]
thanks hoss. i’ve really been working on total body stength. i don’t want to have any weak areas. that’s why free weights are so damn important. no one will ever convince me that a machine will come remotely close to the effectiveness of free weights. since i made it simple and focused mainly on overhead pressing, bench pressing, squatting and deadlifting, my entire body feels so much better. i’ve also been doing a ton of core work.
i have zero aches and pains…knock on wood.
everyone should do standing overhead presses. it works EVERYTHING.
[quote]maraudermeat wrote:
cycle 2, week one. i’ve been chewing at the bit to get back to some hard work. the deload couldn’t end soon enough. I added 20lbs to my max military press from 300 to 320. taking 90% of that puts my working max at 290lbs. looking back at this past cycle on the first week i hit 230 x 6 on my 85% set. this time i hit 245 for an easy 8. i was good for at least 10 or so.
standing military press
warmup
0x10
95x5
135x5
working sets
(65%)-190x5
(75%)-220x5
(85%)-245x8 +3 reps
(60%)-185x10x3
cybex tricep machine
who cares…it’s a machine x some x some
cybex bicep machine
who cares…it’s a machine x some x some
weighted decline situps
BW +25lbs x 10 x 3
standing calf machine
some x 20 x 5
feel’n strong and more importantly…balanced. [/quote]
I see you are not doing dips on military press day anymore. do you feel that dips don’t carry over to other exercises?
[quote]maraudermeat wrote:
cycle 2, week one. i’ve been chewing at the bit to get back to some hard work. the deload couldn’t end soon enough. I added 20lbs to my max military press from 300 to 320. taking 90% of that puts my working max at 290lbs. looking back at this past cycle on the first week i hit 230 x 6 on my 85% set. this time i hit 245 for an easy 8. i was good for at least 10 or so.
standing military press
warmup
0x10
95x5
135x5
working sets
(65%)-190x5
(75%)-220x5
(85%)-245x8 +3 reps
(60%)-185x10x3
cybex tricep machine
who cares…it’s a machine x some x some
cybex bicep machine
who cares…it’s a machine x some x some
weighted decline situps
BW +25lbs x 10 x 3
standing calf machine
some x 20 x 5
feel’n strong and more importantly…balanced. [/quote]
I see you are not doing dips on military press day anymore. do you feel that dips don’t carry over to other exercises?[/quote]
i switch my accessory stuff up a lot. i like dips but don’t do them every week.
my shoulders were burning like crazy today after the 3 sets of 10 so i picked a machine that allowed me to pretty much isolate the tricep.
