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I made it to the gym every day I was on vacation but I didn’t do a great job recording my workout. Here are the highlight of last week. Thursday: Bench: 2x5@135 1x5@210 1x3@235 1x5@265 Friday: Squat: 1x5@155 1x5@195 1x5@235 1x5@290 1x3@330 1x5@370 Saturday: off Sunday: I did some cleans mostly for reps with 105lbs but I also worked up to a 200 orm. I also worked on my snatch. Again light weight. 105 then working up to a 150 max
Sunday June 3, 2012 5/3/1 Cycle 12, week 1 Shoulders Strict Press 1x5@65 1x5@85 1x5@115 Push Press 1x3@140 1x3@160 1x5@180 Strict Press 5x5@135 DB strict press 6x5@60s 2 man Fulton bar Double over hand 1x1@420 1x1@510 2 man Fulton bar traditional grip 1x1@600 1x1@800 1x1@850 Not a great day on my pressing but overall it wasn’t bad. It was hot today and I just didn’t feel like working that hard.
Monday June 4, 2012 5/3/1 Cycle 12, Week1 - Deadlift Deadlift 1x5@200 1x5@245 1x5@295 1x3@345 1x3@395 1x3@445 (490) Bent rows 4x5@210 Hang Snatch 8x1@115 Notes: Not my greatest day but I’m OK with it. I’m just getting back in my normal routing after being off for so long. Hopefully I’ll be back in the swing of things before the American Challenge. As an aside, I’ll be competing in the SHW again. I let my diet go to shit in the last 6 weeks. I’m ready to buckle down again but it a little too late for this meet.
Wednesday, June 6, 2012 5/3/1 cycle 12, week 1 – bench RC warm up 2x5@135 1x3@205 1x3@225 1x4@255 (280) 5x10@155 Notes: I had to stop there; my wrist and elbow were bothering me. I think I’m developing carpal tunnel (sp?) – I have a checkup with the Doctor here next month for my blood pressure; I’ll have him look at it then.
Friday June 8, 2012 5/3/1 Cycle 12, week 1 – Squats Squats 1x5@160 1x5@200 1x5@240 1x3@280 1x3@320 1x2@360 weak! Good Mornings 4x5@225 Notes: It was a disappointing end to a disappointing week. I’m not sure what my problem was this week but everything felt heavy. I was really hoping to do a lot better than I did. Such is life I guess. Anyway this week is done, on to next week. I have a meet next weekend, I’m going to continue to train this week just keep it a little light.
Sunday, June 10, 2012 5/3/1 Cycle 12, week 2 – Shoulders Strict press 1x5@80 1x5@100 1x5@120 Push Press 1x5@140 1x5@160 1x5@180 Strict Press 5x5@135 DB Clean and Press 3x1@60s 3x1@80s Hang Snatch 3x1@95 2x1@135 Notes Totally wrong numbers for the week but such is life. It wasn’t a great day but not bad over all. If nothing else my snatch is coming along.
Well, I competed in the American Challenge yesterday. Wow, I tipped the scales at 334, not where I wanted to be but a lot better than I thought I was going to do. . It wasn’t a supper performance but nothing bad over all. In the squat I open with 374, got two whites for my next attempt I did 418 got 3 whites. Now I’m not sure that it was 418, there was a question about collars so it may end up being less, I tried 438 for my 3rd attempt and missed it on depth For the bench I Opened with 270 got it with little problem but I did have any leg drive left it all on the Squat so for my second attempt 297 I missed and same on the 3rd Deadlift I faired a little better, I opened with 484 nailed it, then jumped to 508 another easy pull I had planned on going for 534 but with earlier misses I decided to go with 529 for just to keep my total up and got it.
Sunday June 24th Sunday I competed in the USAWA Postal Meet. The lifts were the 2 dumbbell clean and push press, the hang snatch and the 2 dumbbell cheat curl my final weights were 174, 145, and 174. And, before I forget, I weighed in at a 328 down from the 334 at my meet last week. Monday, June 25, 2012 5/3/1 cycle 12, week 2 Shoulders Strict press 1x5@95 1x5@115 1x5@130 1x5@150 Push Press 1x5@170 Overhead triceps pulls 1x20@100 1x5@160 1x10@130 Standing EX Curls 3x7@85 Standing Dumbbell shoulder press 3x10@40 Notes: I am going to taking it easy for the next two week. I’ll finish out the 5/3/1 but I’m not going to push anything. Basically I’m going to do just the prescribed weights and call it good. I have one last big powerlifting meet in July, the cornhusker state game. I’m looking into maybe doing a highland event and 2 or 3 USAWA events this year but most of that is still up in the air. After this Cycle I’m going to change up my routine a little, I have a pretty good idea of what I’m going to do but I’m still working out the details. I did add a pair of Olympic shoes to my toy box, hopefully the will help me with my squats and overhead work.
Tuesday, June 26, 2012 5/3/1 Cycle 12, Week 2 Deadlifts 1x5@200 1x5@245 1x5@295 1x5@320 1x5@370 1x5@420 Bent rows 4x5@225 DB Shrugs 4x10@100 Notes Upper back was stiff today but I managed to make it through the workout. Again I’m not pushing it very hard right now.
Thursday, June 28, 2012 5/3/1 Cycle 12, Week 2 – Bench Bench RW – Warm up 2x5@135 1x5@185 1x5@220 1x5@240 5x10@150 Cable rope Overhead Triceps 4x10@120