Overhead Press
45x12, 65x5, 95x5, 105x5, 125x5, 140x3, 160x6, 170x1, 180x1(PR), 185x1(PR)
Overhead Press (Volume)
135x5, 135x5, 135x5, 135x5, 135x5
Deadhang Chinups
3, 3, 3, 3, 3, 3, 3
11/28/10
Saturday, November 27, 2010 - Overhead Press
I felt much better today in the gym and even hit a goal I have wanted for a while, 185 on the Press. Now to start chasing 225.
Overhead Press
45x12, 65x5, 95x5, 105x5, 125x5, 140x3, 160x6, 170x1, 180x1(PR), 185x1(PR)
Overhead Press (Volume)
135x5, 135x5, 135x5, 135x5, 135x5
Deadhang Chinups
3, 3, 3, 3, 3, 3, 3
Overhead Press
45x12, 65x5, 95x5, 105x5, 125x5, 140x3, 160x6, 170x1, 180x1(PR), 185x1(PR)
Overhead Press (Volume)
135x5, 135x5, 135x5, 135x5, 135x5
Deadhang Chinups
3, 3, 3, 3, 3, 3, 3
11/27/10
Friday, November 26, 2010 - Squats
It was a bit of a battle tonight. Everything felt heavy and I was pretty tired.
"Just go. Just get through it."
“I just competed in the CF Games less than a year ago and now I’m dying.”- Amanda Miller, March 9, 2010
Just over a month after writing those words in her blog, Amanda Miller passed away due to cancer. She was 24.
Squat
135x5, 155x5, 195x5, 235x5, 295x5, 335x3, 370x5, 405x2(PR)
Overhead Squats
95x10, 95x10, 95x10, 95x10, 95x10
Leg Presses
600x5, 600x5, 600x5, 600x5, 600x5
"Just go. Just get through it."
“I just competed in the CF Games less than a year ago and now I’m dying.”- Amanda Miller, March 9, 2010
Just over a month after writing those words in her blog, Amanda Miller passed away due to cancer. She was 24.
Squat
135x5, 155x5, 195x5, 235x5, 295x5, 335x3, 370x5, 405x2(PR)
Overhead Squats
95x10, 95x10, 95x10, 95x10, 95x10
Leg Presses
600x5, 600x5, 600x5, 600x5, 600x5
11/26/10
Thursday, November 25, 2010 - Thanksgiving
I was at the Aurora and just couldn't do Thanksgiving dinner. I went to the gym and was alone most of the time.
1 Mile Run on the Treadmill
Dumbbell Bench Press
65x10, 75x10, 75x10, 75x10, 75x10, 75x10
Dumbbell Incline Bench Press (pushups after)
50x10+10, 50x10+8, 50x10+4, 50x10+6, 50x10+5
Brown's Bicep/Tricep Blaster
25x10+10, 25x10+10, 25x10+10, 25x10+10, 25x10+10
Preacher Curls
65x10, 65x10, 65x10, 65x10, 65x10
1 Mile Run on the Treadmill
Dumbbell Bench Press
65x10, 75x10, 75x10, 75x10, 75x10, 75x10
Dumbbell Incline Bench Press (pushups after)
50x10+10, 50x10+8, 50x10+4, 50x10+6, 50x10+5
Brown's Bicep/Tricep Blaster
25x10+10, 25x10+10, 25x10+10, 25x10+10, 25x10+10
Preacher Curls
65x10, 65x10, 65x10, 65x10, 65x10
11/25/10
Mobility WOD and the Sling Shot
Below is a video from Kelly at the Mobility WOD. You can find a link to his blog on the right hand side of my page. He has some amazing information on flexibility and mobility. Here he is using Mark Bell's Sling Shot.
11/24/10
Saturday, November 20, 2010 - Squat
Squat
135x10, 155x5, 195x5, 235x3, 275x3, 315x3, 350x3, 405x1, 420x1(PR), 430x1(PR), 455x1(Used Knee Wraps)
A video of my 430 Squat.
135x10, 155x5, 195x5, 235x3, 275x3, 315x3, 350x3, 405x1, 420x1(PR), 430x1(PR), 455x1(Used Knee Wraps)
A video of my 430 Squat.
Friday, November 19, 2010 - Bench Press
Bench Press
45x12, 95x5, 135x5, 155x3, 175x3, 195x3, 225x9 (PR 225x9 = 289 1RM), 245x3, 255x1
Bench Press Volume - 70%
185x10, 185x10, 185x9, 185x7, 185x6
Close Grip Bench Press
135x10, 135x10, 135x10, 135x10, 135x10
Joe
Floor Press
20x5, 20x5, 20x5, 20x5, 20x5
45x12, 95x5, 135x5, 155x3, 175x3, 195x3, 225x9 (PR 225x9 = 289 1RM), 245x3, 255x1
Bench Press Volume - 70%
185x10, 185x10, 185x9, 185x7, 185x6
Close Grip Bench Press
135x10, 135x10, 135x10, 135x10, 135x10
Joe
Floor Press
20x5, 20x5, 20x5, 20x5, 20x5
5/3/1 Reloaded
There was a recent article on T-Nation where Jim talked about modifying 5/3/1 towards specific goals. He has made a few changes to a Power focused lifter and I am including that here for later use.
Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?
"I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler. "The biggest modification pertains to switching around the weeks and adding some heavy singles.
In the original 5/3/1 Manual, the weeks look like this:
Week 1: 3 x 5 reps
Week 2: 3 x 3 reps
Week 3: 3 x 5, 3, and 1 rep
Week 4: Deload
In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:
Week 1: 3 x 3, plus a few singles
Week 2: 3 x 5 only perform requisite reps
Week 3: 3 x 5,3,1, plus a few singles
Week 4: Deload
This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.
Thus, it allows for more overall recovery."
Modification #1: I'm a competitive powerlifter. How do I tweak this for my goals?
"I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler. "The biggest modification pertains to switching around the weeks and adding some heavy singles.
In the original 5/3/1 Manual, the weeks look like this:
Week 1: 3 x 5 reps
Week 2: 3 x 3 reps
Week 3: 3 x 5, 3, and 1 rep
Week 4: Deload
In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:
Week 1: 3 x 3, plus a few singles
Week 2: 3 x 5 only perform requisite reps
Week 3: 3 x 5,3,1, plus a few singles
Week 4: Deload
This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.
Thus, it allows for more overall recovery."
11/16/10
Monday, November 15, 2010 - Deadlift
Deadlift
135x5, 165x5, 225x5, 245x3, 285x3, 315x3, 355x3, 375x3, 405x2, 445x1(PR), 455xF
135x5, 165x5, 225x5, 245x3, 285x3, 315x3, 355x3, 375x3, 405x2, 445x1(PR), 455xF
Saturday, November 13, 2010 - OH Press
OH Press
45x12, 65x5, 85x5, 105x5, 115x5, 125x5, 140x9 (140x9 = 180 1RM), 177.5x1(PR)
OH Press (Volume)
95x10, 95x10, 95x10, 95x10, 95x10
Deadhang Chinups
3, 3+10#, 3+25#, 3+25#, 3+25#, 3+25#, 3+25#
Chinups (Grey Band)
10, 10, 10, 10, 10
Greta
Ring Kicks
10, 10, 10
Pullups - 5
Pushups - 10
Joe
OH Press
20x5, 20x5, 20x5
Grey Band Pullups
10, 10
45x12, 65x5, 85x5, 105x5, 115x5, 125x5, 140x9 (140x9 = 180 1RM), 177.5x1(PR)
OH Press (Volume)
95x10, 95x10, 95x10, 95x10, 95x10
Deadhang Chinups
3, 3+10#, 3+25#, 3+25#, 3+25#, 3+25#, 3+25#
Chinups (Grey Band)
10, 10, 10, 10, 10
Greta
Ring Kicks
10, 10, 10
Pullups - 5
Pushups - 10
Joe
OH Press
20x5, 20x5, 20x5
Grey Band Pullups
10, 10
Friday, November 12, 2010 - Squats
Squats
45x12, 135x5, 155x5, 195x5, 235x5, 255x5, 285x5, 330x12 (330x12 = 475 1RM), 375x1, 415x1(PR)
I trained at Matanuksa Barbell. I didn't do any accessory work as I was too busy talking to Jason. I ended up setting a PR on the squat by doing an easy 415. I am looking forward to going heavier.
45x12, 135x5, 155x5, 195x5, 235x5, 255x5, 285x5, 330x12 (330x12 = 475 1RM), 375x1, 415x1(PR)
I trained at Matanuksa Barbell. I didn't do any accessory work as I was too busy talking to Jason. I ended up setting a PR on the squat by doing an easy 415. I am looking forward to going heavier.
Thursday, November 11, 2010 - Arms (Rest Day)
Staight Bar Curls
45x10, 65x10, 75x10, 85x10, 95x5, 95x5, 95x5, 95x5, 95x5
21's For GUNS!!!!!!!!
45x21, 45x21, 45x21
Tri Pulldowns with Grey Band
12, 12, 12, 12, 12, 12
Spud Inc. Yoke Work
35x12, 35x12, 35x12, 35x12, 35x12, 35x12
Airdyne for 12 min.
45x10, 65x10, 75x10, 85x10, 95x5, 95x5, 95x5, 95x5, 95x5
21's For GUNS!!!!!!!!
45x21, 45x21, 45x21
Tri Pulldowns with Grey Band
12, 12, 12, 12, 12, 12
Spud Inc. Yoke Work
35x12, 35x12, 35x12, 35x12, 35x12, 35x12
Airdyne for 12 min.
Wednesday, November 10, 2010 - Bench Press
Bench Press
45x12, 115x5, 135x5, 155x5, 165x5, 185x5, 210x9 (210x9 = 270 1RM)
Bench Press with Doubled Red Mini Band (Comp Grip)
145+ x 10, 145+ x 10, 145+ x 7, 145+ x 6, 145+ x 6, 145+ x 6, 145+ x 5
Bench Press with 4ea. 5' 3/4" Chains (Narrow Grip)
55+ x 10, 55+ x 10, 55+ x 10, 55+ x 10, 55+ x 8
Pushups
10, 10, 10, 10, 10
45x12, 115x5, 135x5, 155x5, 165x5, 185x5, 210x9 (210x9 = 270 1RM)
Bench Press with Doubled Red Mini Band (Comp Grip)
145+ x 10, 145+ x 10, 145+ x 7, 145+ x 6, 145+ x 6, 145+ x 6, 145+ x 5
Bench Press with 4ea. 5' 3/4" Chains (Narrow Grip)
55+ x 10, 55+ x 10, 55+ x 10, 55+ x 10, 55+ x 8
Pushups
10, 10, 10, 10, 10
Monday, November 08, 2010 - Deadlift
Deadlift
135x10, 165x5, 225x5, 245x5, 275x5, 315x5, 355x5
Deadlift (Volume)
225x10, 225x10, 225x10, 225x10, 225x10
135x10, 165x5, 225x5, 245x5, 275x5, 315x5, 355x5
Deadlift (Volume)
225x10, 225x10, 225x10, 225x10, 225x10
11/4/10
Wednesday, November 03, 2010 - Deload Chest & Arms
The weather up here was bad so I couldn't leave the hotel. I ended up just doing light chest and arms.
Sleep was the worst I have had since almost a year. I slept from 2130 to about 2300 and then again from 0300 to 0400. I could not settle my mind and actually sleep.
Dumbbell Bench Press
65x12, 70x10, 75x10, 75x10, 75x10, 75x10, 75x10
Incline Dumbbel Press
5 sets of 50x10 w/5 pushups.
Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10
Preacher Curl Machine Thing
80x12, 95x7, 95x7, 80x12
Sleep was the worst I have had since almost a year. I slept from 2130 to about 2300 and then again from 0300 to 0400. I could not settle my mind and actually sleep.
Dumbbell Bench Press
65x12, 70x10, 75x10, 75x10, 75x10, 75x10, 75x10
Incline Dumbbel Press
5 sets of 50x10 w/5 pushups.
Brown's Bicep/Tricep Blaster
30x10/10, 30x10/10, 30x10/10, 30x10/10, 30x10/10
Preacher Curl Machine Thing
80x12, 95x7, 95x7, 80x12
11/1/10
This is pretty damn good information.
I am making a separate post just for this video. I won't say anything other than watch it and think about it.
Monday, November 01, 2010 - Deload Week
So cycle two is finished. In a couple of days I will post my 1RM average gains for this cycle.
I have said it before and I will echo it again today. I have tried the Korte program, I have ran a cycle of Smolov, I have played with both the MEBB and Westside Method and I have to say that out of all of them I like the 5/3/1 method the best. It still offers me the variety I want with the ability to play around with the accessory lifts but still has the focus on the main lifts. I am making gains and I am not getting burned out. It feels great.
Below is a great video with Matt Bell and the Super Training Crew and another video with Mark Bell showing the proper way to use wrist wraps.
I have said it before and I will echo it again today. I have tried the Korte program, I have ran a cycle of Smolov, I have played with both the MEBB and Westside Method and I have to say that out of all of them I like the 5/3/1 method the best. It still offers me the variety I want with the ability to play around with the accessory lifts but still has the focus on the main lifts. I am making gains and I am not getting burned out. It feels great.
Below is a great video with Matt Bell and the Super Training Crew and another video with Mark Bell showing the proper way to use wrist wraps.
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