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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.