SeriousLifters: 5/3/1 Log reset – I’m starting over new – no meets for 6 to 8 months so I want to see how far this will take me. Monday – July 18th 5/3/1 - Cycle 1, week 1 – Military Press RC warm up MP – Warm up 1x5@70 1x5@85 1x3@100 Working sets 1x3@120 1x3@135 1x3@150 5x10 @85 Seated DB Shoulder Press 3x10@35 Dips 1,2,1 Face Pulls 3x20@60 Barbell Curls 3x10@65 Notes: I retool my workout and I’ve modeled it right with the 5/3/1 I’m still playing with some of the numbers on the accessory lift but most I’ve gotten pretty close Dips – what can I say my dips suck, all the more reason to have them in my workout. Face pulls, 60 was way too low, next week I’m going to kick it up to 80 and see how that feels.

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

dbunch

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.

dbunch

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!

dbunch

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.

dbunch

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.

dbunch

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.

dbunch

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

dbunch

Nothing this morning, Bowled last night. LoL – I suck! If I made a 300 series, it was just. Thank goodness for beer.

dbunch

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.

dbunch

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.

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dbunch