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Kid_purdy – Thanks much my friend. I’ll post my results afterword. Assuming that I’m not to broken to get on line LOL Last workout before my competition. Wednesday, September 14, 2011 5/3/1 Cycle 3, week 1 – Bench/ Squats Bench 1x5@115 1x5@135 1x3@185 1x3@205 1x7@230 Squat 1x5@135 1x5@185 1x3@240 1x3@275 1x3@315 That’s it on my lifting this week – If I do anything it will be some light jogging and stretching
Thursday, September 15, 2011 5/3/1 cycle 3 week 1 – cardio Ran today, 5k - 38:14 average speed 5mph (I think that may be a personal best!) At one point I actually was hauling it at 7.9 mph, granted it was for only about 15 to 20 seconds. But, that’s not bad for someone who at 295lbs.
Friday, September 16, 2011 5/3/1 cycle 3 week 1 – cardio Ran today, 5k - 37:51 average speed 5mph (That is personal best!) Well, I’m ~24 hours out from the strongman/highland competition. If the scale at the gym is to be believed I’m now at 294. Not that it make any difference because there are no weight classes in the master division. Anyway, it is what it is now, there is not I can do to improve. I just need to go out and do it!
What a day I’m beat, I weighed in at 300.2 lbs. A little heavier than I wanted to be but it is what it is. The day was overcast, drizzly and cold I don’t think it got above 55. Even so it was a great time and there were some amazing athletes there this year. There were 4 of us in the masters division. The gentleman who took first, well, he basically dominated the games taking first it every event. Me and another person fought for second, in the end he won, but only by one point. Over all it was a great day everyone had a good time and no one got hurt. Personally, I se a bunch of PR and I only plan to get better for next year. Going to take tomorrow off and get back to the gym Monday. I’ve a good 5 or 6 month to train for my next event.
Monday September 19, 2011 5/3/1 Cycle 3 - week 2 - Military press Warm-up set 1x5@70 1x5@95 Working set 1x5@115 1x5@135 1x8@150 2x10@105 1x8@105 1x8@95 1x6@95 DB Shoulder Press 1x10@50 1x8@50 1x7@50 Dips 3,1,1 Face pulls 3x20@100 EZ Curls 1x8@70~ 1x6@70~ 1x5@70~ OK, Maybe I’m not 100% recovered from the weekend. I didn’t hit all my set but I can say I put it all out there today, When I finished my last set - I was done.
Tuesday, September 17, 2011 5/3/1 - cycle 3, week 2 – Dead Lift Warm-up sets 1x5@180 1x5@220 1x5@265 Working sets 1x5@290 1x5@330 1x5@375 5x10@225 Good mornings 3x10@115 Bent rows 3x10@140 Leg curls 2x12@110 1x8@110 Done, I’m looking forward to my deload week. I may actually just leave the weights go all together. Last night, I tried to run a little made 2 miles @4.8 mph. nothing great but it is movement.
Here are my final numbers in the NAHA Nationals Open Stone: 28’-9 ¾” Heavy Hammer: 56’ Weight Over Bar: 11’ Log Press 180lbs Farmers walk: 25.88 seconds Tire flip\ keg carry medley: 41.75 seconds
Nothing this morning, Bowled last night. LoL – I suck! If I made a 300 series, it was just. Thank goodness for beer.
Thursday September 21, 2011 5/3/1 - cycle 3, week 2 - Bench RC warm up Bench warm-up 1x5@135 1x5@135 Working set 1x5@170 1x5@195 1x10@220 5x10@150 DB Bench press 2x10@60 1x8@60 DB Chest rows 3x12@50 Rear lateral raises 1x20@25 2x12@25 Done. So looking forward to deload week. All things considered I’ve had a good week so far.
Friday September 23, 2011 5/3/1 Cycle 3, week - 2 Squat Squats warm up sets 1x5@140 1x5@170 1x5@205 Working sets 1x5 @225 1x5@275 1x6@290 5x10@170 Leg press 3x10@360 Glute Ham Raises 3x10 w/45 plate Weight 296 All in all it was a good week. I got a specific goal I’m working for now. A friend from work has challenged me to a contest. We will both do a meet in Feb or April. He has to be in the 165 class or lower and I have to be in the 275 class or lower (I’m hoping to be in the 242) that is a 25 drop for both of us and we have to make a class 2 total. The wager is for bragging rights but that is a big deal since we merciless ride each other already.