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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