[quote]SergeantQ wrote:
[quote]Killerb521 wrote:
Just found your training log and want to say it’s awesome! Do you have a meet lined up for anytime soon? I am doing my first meet in August. [/quote]
Thanks for the compliment. The next meet I am doing is in October with NASA in OKC.
If you have any questions, hit me up. I am not an expert but I have been through almost 2 years of trial and error with a ton of mistakes and maybe I can stray you away from the same mistakes I made so you can make progress faster.
Good luck on your first meet. [/quote]
Thanks! I appreciate it. I have a training log with videos, so any help would be appreciated. I am deadlifting tomorrow, so any tips on my form (after i post vid) would be helpful.
6/21: Bench Day Week 3
Bench Press
Warmups x warmups
working sets
290x5
325x3
365x1 Would have got 3 reds but i struggled and got this up after a 3 sec pause press.
Incline Bench Press
25x5
245x5
255x3
Pullups with bodyweight only
6/23: Deadlift day
Deadlift
warmups x warmups with EFS mini bands
working sets
415x5
470x3
525x1 Really felt explosive but speed slowed down at lockout.
analysis of 2 cycles of 5/3/1:
Greatest thing since slice bread when done correctly as outlined by the author. I may have to take a few weeks off from training to let this nagging ass right lat injury heal. I can really feel it when squat, bench and deadlift. bEsides, I have an Air force PT test coming up in 4 weeks so maybe after I rest for a week I can squeeze in 1 more cycle before I start hitting my ME variation exercises leading up to meet in October. Or I just may do 60% of all 3 lifts on same day twice a week while I get ready to lose the love handles and increase my 1.5 mile run time.
- I know Rack Pulls will help my lockout in DL as well as speed work with mini bands
- I also know that heavy reverse band squats will allow me to be more comfortable with heavy weight on back
- I know that bottom position bench press starting from a dead stop will help in my explosion out of hole as well as reverse band Bench press to hold heavy weight in my hands.
6/28: Decided since my AF physical training test is coming up on the 18 of July I will take a fat loss approach with dieting and train to maintain for the next 3 weeks due to the amount of extra cardio and running I have to do to prepare. So, I will be hitting the big 3 on the same trainig session twice per week since my calorie intake will be decreased and recovery will be harder.
Today’s session
Squat (50% of actual max)
warmups x some
230x5x5 all squats were 2 second pause at bottom
Bench Press (50% of actual max)
205x5x5 (pause n press)
DL( use EFS minis)
225x3x3
No more in tank.
7/1: Roughly 70% of actual max today
Squat
320x3x3
Bench Press
275x3x3
DL
405x3x3
Been battling my body because of a work shift change. Uncle Sam told me I will be working Grave yard shift which is 1130pm-7am. This took a toll on my body and has taken me weeks to become accustomed to the shift change so my numbers from lifting were not worthy of posting. Didn’t know now how much an affect a shift change would have until I experienced it. I have fiinally got used to trainig in the morning after work. I don’t feel as strong but I am able to hit the projected numbers.
7/23 Week 1 of 5/3/1 with new training maxes
Bench Day
255x5
295x5
330x5 the last 2 reps were spotted by a pretty good spotter who made me work
7/26 Week 1
Deadlift
365x5
420x5
475x4
Rack pulls
405x3x2
Standing Press
135x3x2
155x3
165x3
Ran out of gas and strength and nutrition is getting better since working on grave yard shift. Before I wasn’t hungry and then trying to train without fuel and being tired was not good experience. Things starting to work out.
8/5: Still trying to work this grave-yard shift and train after work deal and it’s getting better but still sucks. Anyway, had to buy some pretty strong pre-workout drink to beat sandman from telling me to go home and go to bed..
Squats (End of week 1)
warmup x warmups
working sets
280x5
325x5
365x3, think the 325 hit hard on legs but oh well.
Box Squats(used Green bands and EFS black long black mini’s don’t know tension but was shit load)
135x5x2
Analysis, I have been squatting with my oly shoes and trying to fix my squat technique. However, I forgot my shoes today and had to squat in my work boots and behold my squat form felt better and I was able to really sit back on my heels and keep my head and chest up throughout movement. With my vibrams, I have too much forward lean and with my oly shoes its hard to sit back placing more stress on my knees. So, Boots it is to squat.
8/10: Week 2 DL Day
Made a determination as far as DL’s. When I am doing 5 reps or more, I will do a touch and go, but when doing 3 or less I will do a stop, reset and pull.
DL’s
Warmups
Working sets (Stop, reset and then pull)
390x3
450x3
505x2 and failed on 3rd rep around lock out.
Speed Pulls with orange short minis
325x2x4
Rack Pulls below knees
415x3
465x3
505x2
Facepulls (Some X Some)
8/12: Squats
Squats
warmups
working sets
300x3
345x3
385x3
Felt pretty good today but think I tweaked my left hamstring…crap!
Leg Press
10 Plates 3 sets of 5. Felt the pain in left hamstring. Ice and heat all weekend.
Bench Day
Bench Press
warmup x warmup
working sets
270x3
310x3
320x3 was suppose to go 345 but 310 felt heavy. May have to reset in order to progress forward.
Bottom position Bench Press
225x3
275x3
300x3x2
Bent over Rows
225x5
275x5
315x5x2
340x5
340x2
Standing Press
135x3
160x3
185x2
8/18: Beginning of third week
DL
warmups x warmups
working sets
420x3 Was lazy and did not do 5 the stop and reset method is very tiresome
470x3
530x0 By the time I got here 530 felt like 1 million pounds. Maybe its time to reset…
Thats all I had time for today. Hit 30 min of cardio and called it quits.
Took some time off to recup. My hamstrings were flaring up, elbows were tender and felt all around beat up. Finally got back to gym and decided to reset my training maxes 10% lower as Wedler suggested if you feel yourself stalling out. New training maxes (435/330/530) Ego a little hurt but oh well. I want good gains. Also, after talking to some folks, I need to incorporate some dynamic work so the best way to do this is do a cycle of 5/3/1 and then next 3 weeks all speed work with bands…keep rotating.
Took the approach to change things up switched week 2 and week 1 around.
8/28: DL
All DL’s performed as lift and then reset; no bouncing
warmups x warmups
370x3
425x3
475x3 Felt good and powerful.
Rackpulls
475x3
500x3
530x1
Romanian DL
225x8
275x8
315x8
9/1: Bench Day All touch and go but slow coming down and fast as possible going up
Bench
warmups x warmups
265x3
300x3 wrong percentage but oh well supposed to hit 285
315x3
2bd Press (about where my sticking poing is)
315x3
325x1x3
9/3 squat day
Squats
_-------------
Warmups
300x3
345x3
390x2
225x8x3
With squat form changed and hands closer in I was able to squat for the first time with heavier weight without the chicken wing form. Now I felt a shift in the load from quads to more hamstrings, hips and quads instead of pure quad dominance. Also noticed that since form changed for the better I didn’t get much out of knee wraps.
Today felt pretty good going from the percentages of last week to work on dynamics this week before I progress into “Week 2 of the 5/3/1” Maybe this is what works for me…we shall see. I am still experimenting and staying as consistent as possible with one program. I also know that bands kill me and I am out of commission for a few days as opposed to chains. so my Dynanic days will be Chains until Chains run their course and then its time to change again.
DL with 60Lbs of chains
Warmups x warmups
315x2x8 Really focused on speed and ripping the weight off the floor and over exagerating the lockout
Romanian DL
315x8
340x7
365x5
Bent over rows
315x10
Decided to cut it short because lower back was on fire. did some cardio
9/8: Dynamic work with 60Lbs of chains
Bench
warmup x warmup
195x2x8
upright rows
135x5x2
2Bd Press (relative strength level limited the plan weight but still got some good sets)
315x1
295x2
275x3x3
Shrugs
315x10x4
9/10 Dynamic work with 80Lbs of chains
Low Box Squats
warmup x warmups
225x2x8
Thats all had time for. Hit the mats for some BJJ training.
9/13: The time off between Saturday and training with weights again on Tuesday did wonders. Felt good coming in today for some DL’s. Felt so good I decided to do my week 1 again but add 10Lbs.
DL’s
warmup x Warmups
380x3
435x3
500x3
Rack Pulls
500x1 to test relative strength levels..felt good so increased weight
540x1x3
Kept total reps minimal between 10-15. Although I feel pretty taxed after training,during the training session I could have hit a few more reps but wanted to experiment with less is better and focus on quality.
9/16: Bench Day
Still working off training percentage of 350Lbs just added 10Lbs from previous week
Bench
extensive warmup x warmups
275x3
290x3
325x3
Dead Bench Press
315x1x3
4Bd Press
365x1x2
Dumbell Upright Rows
60x10
Bent over Barbell Rows
315x8x2
Facepulls
165x20
9/17: Squat Day
Squats
extensive warmup x warmups
320x3
355x3
395x3
Really had to get pass the psychological fact of doing reps with a weight I would normally hit for a single. It was a 95% struggle for 3 but very doable.
I am going to switch up and do Squats on Tuesday and DL’s on Saturday. Normally, from a week of DL’s on Tuesday and Bench on Thurs plus BJJ training, I am pretty much beat up by Saturday and I would be able to power through a DL workout better than a Squat Work out. I look forward to my two days of rest before hiting the weights again and do speed work with chains next week.