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Thursday, January 05, 2012 5/3/1 Cycle 6, week 4 – Deload 50 minutes interval training on the elliptical - resistance 3/11 Notes: looking forward to getting back to the weights next week.
Friday, January 06, 2012 5/3/1 Cycle 6, week 4 – Deload Barbell complex Dead lift, Bent Row, clean, push press, Squat. 6x6@95 15 minutes on the elliptical (just to keep the fire burning a little longer Notes: The When you look at it on paper the BB complex don’t seem like much but when I got on the elliptical my starting HR was already @ 133 and the 15 minutes I did was all I had left in me. You may have notice I haven’t been running. I decided to cut it out because I was starting to have pain in my hips, knees and back. I don’t care how you look at it running at 300 pounds is hard on the body. I may add some wind sprints into the mix latter on but for now I’ll stick with interval training. Oh ya, the living healthy America challenge starts this month.
Sunday, January 08, 2012 5/3/1 Cycle 7, week 1 Push Press 1x5@70 1x5@85 1x5@105 1x3@120 1x3@140 1x13@155 (not typo, its 13) Sense none of us have a contest coming up any time soon and nothing specific to train for Jesse came up with the idea for the Big Cock contest (The floating prize is a giant wooden rooster). Each weak we’ll do 3 odd lifts and the winner get the big cock award. This week the lifts were Strict Press, Axle Snatch, and the Dumbbell Deadlift. Three attempts at rising weight Strict Press 155, 190, 205(Miss) it was close and I bet I could have gotten it if I hadn’t did 13 pp before. But all is good Axle Snatch – 110, 140 (miss), 140(miss) LMAO – I got bar over my head both times but it wasn’t any type of Snatch. My form sucks! Dumbbell Deadlift 255, 285, and 305 I was pretty happy there Standing Dumbbell shoulder press 5x10@40s Lateral Rises 5x12@20s Front raises 3x12@15s
Monday, January 09, 2012 5/3/1 Cycle 7, week 1 Deadlift 1x5@195 1x5@240 1x5@290 1x3@340 1x3@385 1x3@435 1x1@530 Failed – pulled it to just below the knees. Bent rows 4x10@150 60ft Farmers walk with 80s SS Shrugs Barbell/Dumbell 4x10/10@185/80 60ft Farmers walk with 80s Land mines 3x10w25 Notes: I know the first week of a new cycle is not the best time to try a max but I didn’t get to do it last week and the desire to do one has been eating me up in side. So despite my better judgment I gave in. I didn’t make it but It was a really good attempt. I’m thinking 1 or 2 more cycles and I’m there. We had the wife’s holiday party last Saturday so the holiday season is official over. Now it’s all business. Today weight 404
Tuesday, January 10, 2012 5/3/1 cycle 7, week 1 Cardio 50 minutes interval training on Elliptical 50 minutes Resistance 3/11
Wednesday, January 11, 2012 5/3/1 cycle 7, week 1 Bench RC warm up Bench 2x5@135 1x3@195 1x3@220 1x5@250(285) BD Bench press 4x10@60s Triceps rope pull down 4x16@80 EZ Curl 3x10@70 DB Flies 4x12@20 Notes: the weights today were not all that impressive but it felt good. I wasted a lot of time walking around the gym zombies that always so up at the first of the year. A few look like the might be there in March but only time will tell. I have the date for my first meet March 31. The 2012 Orchard Powerlifting Meet .
Thursday, January 12, 2012 5/3/1 Cycle 7, week 1 Squats Squats 1x5@155 1x5@190 1x5@230 1x3@270 1x6@345 Good mornings 3x8@185 Plate loaded leg press 3x10@600 Notes: Now that I have a meet date I need to look at a calendar and plan my training up to the meet. I want to optimize it as much as I can.
Friday, January 13, 2012 5/3/1 Cycle 7, week 1 Cardio Barbell complex- 6x6@95 DLs, bent rows, clean, press, squats Notes: Complexes suck on a good day, they really suck following a heavy leg day. That being said I think I’m going to crank it up to 105 next time.
Sunday, January 15, 2012 5/3/1 cycle 7, week 2 - Push press Push Press 1x5@70 1x5@85 1x5@115 1x5@130 1x16@145 (220) Dumbbell Press 1x10@40 3x10@50 This week’s odd lifts Max bent row - 185lbs 1” vbar – 185lbs DB Snatch – 80lbs DB Clean and press – 80lbs (I was more or less spent here and I actually hit 100lbs on the snatch which was more of a clean and press.) Monday, January 16, 2012 5/3/1 cycle 7, week 2 – Deadlift Deadlifts 1x5@195 1x5@240 1x5@290 1x5@315 1x5@360 1x10@410(535) Bent rows 4x10@150 SS Shrugs BB / DB 4x10/10@205/80 Landmines 3x10w25 Notes: this was just a good morning for lifting. Let hope the rest of my day goes as well.
Tuesday, January 17, 2012 5/3/1 Cycle 7 – week 2 Cardio day Interval training on the elliptical 50 minutes at resistance 3/13 at two minute intervals Notes: today’s weight 300