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Old 11-04-2011, 09:52 AM   #29
bamazav
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Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,982
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Training Type: ARGH!!!
Fav Exercise: Squats
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Default 11/4/11 Dog House Training 5/3/1 Deload Week

Quote:
Originally Posted by LtL View Post
With the numbers that you're looking at, I think the aggressive approach could work nicely.

LtL
Thanks LtL, see below.

Squats and Bench

Squats
5 x 45 wu
5 x 65 wu
5 x 80
5 x 90
5 x 115

Floor Press- Absolutely no shoulder pain... woohoo!
5 x 65
5 x 75
5 x 90

Leaning Leg Extensions
3 x 10 x 70

LS Tricep Pushdowns
3 x 10 x 40

Hanging Knee Raises
3 x 10 x BW

NOTES
I combined my Leg and Bench day, as this will be the first Saturday since school started that there is not some sort of band function. I hope to get some things done around the house. Today was my final deload day, not much to note. I did substitute Floor Presses for Flat Bench. These felt much better on my shoulders.

Monday I will start Cycle 2 of 5/3/1. I have decided to go the more aggressive route.

The maxes that I am starting with this cycle are:
Squats: 246.7
Deadlifts: 350
Bench Press: 163.3
OHP: 156

I will be using the Periodization Bible Protocol approach for the assistance work. I tried both PBP and Wendler's BB approach and feel PBP will help me reach my goals better.
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(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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