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Wednesday January 18, 2012 5/3/1 Cycle 7, week 2 – Bench RC Warm Up Bench 2x5@135 1x5@180 1x5@220 1x8@235 (290) Incline DB Press 2x10@65s 1x8@65s DB Flies 3x10@25 Reeve’s Deadlift 3x5@135 Triceps pull down rope 3x12@100 EZ Curls 2x10@75 1x8@75 Notes: I was soooo close to 9 reps in the bench but the last one was so ugly and I never completely locked it out so I didn’t count it. It still felt good. I believe I should be able to hit 300+ in March on the bench easy. I also got a wild bug last night as I was going through all of the lifts in the USAWA. The one that stuck with me was the reeve’s Deadlift. You set the bar up like the like a normal deadlift but you grip the weights instead of the bar. 2012 is off to a great start.
Thursday January 19, 2012 5/3/1 Cycle 7 - week 2, squats Squats 1x5@155 1x5@190 1x5@230 1x5@250 1x5@285 1x8@325 (405) Good morning 4x8@185 Weighted leg press 3x10@600 Landmines 3x10W35 Notes: this weekend I’m going to look at my workout as set it up so I peek just before my meet in March.
Friday January 20, 2012 5/3/1 Cycle 7 week 2, Cardio Interval training on the elliptical 50 minutes @ resistance 6/14 in 2 minute intervals. Notes: The first half of the year has just gotten really busy Here is my meet schedule (so far) March 10 – Omaha, NE push/pull 100% Raw March 31 – Orchard, NE full AAU June 10 (tentative date) –Omaha, NE Full 100% Raw June 30 (NAHA) Strong Man (Ohio) July 21 (Tentitive date) – Lincoln, NE full AAU
Saturday January 21, 2012 5/3/1 cycle 7, week 2 – Everything I hit all of the big three today. I have a friend who will be competing with me in March, it his first meet and I walked him through the lift using the commands. I hadn’t planned on it but I ended up lifting also. Bench 1x5@135 1x5@155 1x5@185 1x3@205 1x3@225 1x3@245 1x1@275 1x1@300 (Failed) Squat 1x5@135 1x5@185 1x3@225 1x3@245 1x3@275 1x3@315 1x3@335 1x1@365 Dead Lifts 1x5@135 1x5@225 1x5@245 1x5@275 1x3@315 1x1@365 1x1@405 1x1@455 1x1@515 Notes: everything was as I expected, my bench need work, I left a lot on the table in the squats, my deadlift is going great.
Sunday January 22, 2012 5/3/1 cycle 7, week 3 shoulders Push Press 1x5@65 1x5@85 1x5@105 1x5@135 1x3@145 1x1@165 1x1@185 1x1@205 1x1@215 PR 1x1@225 Failed Dumbbell Press 4x10@50 Lateral rises 4x10@20 The rest the morning I just played around I did so Double over hand Axle, some nore deadlift with the new texas DL bar and a Triangle thing.
Today would have normally been my deadlift day but I’ve abused my body quite a bit in the last few days so I figure I would give it a rest. I took the morning off to shovel snow (it was only an inch) I’ll do my deads tomorrow, take Wednesday off and do bench/squats – Thursday/Friday.
Tuesday, January 24, 2012 5/3/1 Cycle 7, week 3 Deadlift Deadlift 1x5@195 1x5@240 1x5@290 1x5@360 1x3@410 1x1@460 1x1@480 – Not happening Bent rows 3x10@185 DB Shrugs 3x10@100 Notes: Not a steller day but given the volume I’ve done over the last 2 weeks I’m OK with it. I’m going to just di the minimum for the rest of this cycle and then take it easy next week on my Deload. Let my body recover.
January 26, 2012 5/3/1 cycle7 - week3 Bench RC Warm up Bench 1x5@135 1x5@165 1x5@210 1x3@235 1x3@265 DB Press 2x12@60s 2x10@60s 1x8@60s Bench Dips 3x12 EZ Curls 4x10@70 Notes: lol – I’m coming to grips with the fact that my bench is just going to be my weak movement. That being said I am making progress and I am happy about that. It’s official I sent in my entry form for my first 2 meets March 10 (PP) and March 31 (Full)
January 27, 2012 5/3/1 cycle 7, week 3 squats Squats 1x5@155 1x5@190 1x5@230 1x5@285 1x3@325 1x3@365 (390) Weighted leg press 3x10@600 Landmines 3x10W45 Notes: I don’t normally rant but I spent 10 minutes cleaning up the squat rack before I was able to start my workout this morning. Is it really so hard to put like weight together? And why do you need 2 thousand pound of weights by the benches (there is only 2 of them) and only one, yes just one by the squat rack!!!! There were 20, 5-pound plates though. OK, I feel better and I’m ready to move on And so that concludes cycle 7. I am really going to take it easy during this deload week – I been pushing it really hard lately and I need to take give my body a chance to recover. IT official, I sent of the entry forms for my first 2 meets this year march 10 and the 31, a push/pull and a full meet. It works out pretty good as my 9th cycle deload is the week before my meet so no need to change anything.
Sunday August 29, 2012 5/3/1 cycle 7 deload Nothing to serious today Push Press 2x5@95 2x5@115 Strict press 3x5@95 Triangular hold (USAWA Event) 3x3@80 3x1@90 1x1@95 DOH Axle Deadlift W\solid axle Not sure all I did but I hit a PR a 315 Axal deadlift 1x1@365 1x1@415(I think that was the weight) I also tried a few other moves that I don’t recall the name of at the moment but I’ll look them up later One 50 ft. run with the super yoke @450 Monday, nothing I had to go into work early that day Tuesday January 31, 2012 5/3/1 Cycle 7, week 4 – Deload Elliptical interval training 50 minutes Resistance 7/14 @ 2 minute intervals.