Im ready for my 5/3/1 week hopefully will make some improvements. Next cycle im going to go with plan A for the percentages since its a little less intense but go back to my old favorites for assistance which would be dead squats, deficit deads, and dead bench’s. I had huge gains with these as my main assistance exercises but they do take a toll on the body so I dial back a few things. After that cycle I will decide if I am going to do the USAPL equinox in Maryland.
If you’re not competing you’re a water boy (Wendler Quote)
spent a lot of the day thinking about how im going to approach the meet in march and have decided that im going to try something no so conservative for once in my life. With that said for those who read or even care im going to follow Josh Bryants limit strength program that he made in his powerbuilding book. Im calculating the percentages as close as possible and may tweek a thing here or there depending on how things go. I figure his clients results speak for themselves. This could either be great or not but Ill never know till I give it a shot.
So im starting my deload today and going to go into the new program sunday or monday. I inadvertantly lost like 5 or 6lbs weighing in at 247. This saddens me for I am trying to get to 265. Guess I need to stop at gods kitchen (Mcdonalds) more often.
I used the week 4 deload in the limit strength program
Squats (explosive 45 sec rest) 235lbs 6 sets of 2
Deadlift 3 sets of 1 with 365lbs
Lat pull down 3 sets of 6 usining 130
Shugs 2 sets of 10 using 185lbs
spread eagle sit ups 3 sets of 10
My girlfriend is helping my cause by bringing me a pasta bowl!
Yeah its in the powerbuilding book he made. Its basically what he used to get Chad Smith and Bj Whitehead ready for their competitions. I dont know if it goes by any other name but its different which is kind of what I need right now. Yeah that was my girlfriend and her friend that were there.
speed squat
135 6x2 (had to workout at work gym no squat rack so I cleaned and pressed the weight on my back and just left it on my back for all sets.)
Deadlift 385x2
405x2
deadlift (60 sec rest)
315x6x3
row
135x3x5
shrugs
185x3x15
had to cut my workout short to get to work. very limited time today but I got 80% of my workout in. Sucks but I got something done.
Dude, it takes a lot of skill to know where that third board would be. Plus you can bench more when you do it like that. That’s how all the real lifters do it, didn’t you know?
explosive squat 205 x 6 sets of 2
deadlift 385x2 435x2
deadlift (60 sec rest) 315 for 8 sets of 3
bent over row 225x3x3
shrugs 225x 3 sets of 15
stiff leg deadlift 135 x 3 sets of 8
spread eagle sit ups 3 sets of 8
Was wondering my my deadlift just never felt right the last 7 or so weeks and all I did today was consiously make it a point to extend my arms fully and all of the sudden everything went great. Guess I was bending my arms before and just didnt know it.
so in true me fashion I have f’ed up and accidently used week 3 percentages for squat and deadlift in my week 2…so I will just add 5lbs to the squat and dead and pretty much repeat…wondering why it seemed like a big jump…
