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Old 07-13-2013, 10:05 PM   #581
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375


Failed 400


275
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Old 07-14-2013, 11:02 AM   #582
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Congrats from MAB!

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Old 07-14-2013, 11:02 AM   #583
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375


Failed 400


275
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Old 07-17-2013, 12:48 AM   #584
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Fixed..............




Well I think I'm going to go back to the 5/3/1, but will rotate it like the Cube Does...Going to treat the 5 Days like Rep days, 3 days like Speed Days and 1 Days like Max days... Just like the Cube Does also.

Look something like this..
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Old 07-17-2013, 12:57 AM   #585
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Well it was an off day. I hit all the same weights has last time. So my total at least my total didn't go down. I hit all my 1st and 2nd attempts and missed all my 3rd attempts. I hit 375/275/465. My 3rds were 400/285/475. I wish I would have done for my 3rds 385/280/470. For some reason my deadlift form was crap. Too much back. On my Squats 3rd attempt. I tried 400 and had another guy wrap me and by the time i got to the platform. I was running out of time. So I was rushed. Just not a good combo. Didn't like my wrap, rushed and made to big if a jump. Overall I'm pissed and at least happy I did get the State Record for the Deadlift in the 181 Sub-Master by 5lbs. Next meet is in Oct I think. So ill have a Slightly different game plan. Same Openers. But Ill do what I should have done listed above.

Pictures and Videos late tonight.
Great work RR ... congrats on that State record ... Keep up the great work buddy ... come October and beat them all ...
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Old 07-17-2013, 10:04 AM   #586
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Well done and many congratz on a great meet RR! You made all 2nd attempts and a state record is pretty cool. It always easy to 2nd guess attempts tho, either up or down., and little snags always seem to happen. However, you handled it well and I am sure will even do better at the next one this fall.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
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Old 07-22-2013, 01:06 PM   #587
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5/3/1 CUBED
Round 1, Week 1 Day 1
Deadlift D5


3 different Hip Flexor/Stretches 3x15 each

Deadlifts
Warm ups - No Belt or Knee Sleeves
10/BAR
5/135
5/170
5/215 Sumo
3/255

Core Sets
5/320
5/340 Sumo Belt
13/365 Belt Mixed Grip

Deficit Deadlifts 4in - NO Belt
3/225
3/225
3/225 Sumo
3/225 Sumo
3/225
3/225

V-handle Cable Rows
12/130
12/150
12/160
12/170

Seated Leg Curls
15/75
15/90
15/90

AB Pulldowns
20/130
20/130
10/130

Crunches
25
15
10

Foam Rolled
Upper back
Lower back
Arched over Foam roller to did 10sec Counts
Rolled Calves


My Changes: Going to stick with the Cube Rotation, but use the 5/3/1 for my Core sets and Warm ups.

Felt pretty good. Still a little stiff and sore, but not bad. I planned on not using my belt at all, but to be safe and relieve a little stress off of it. I choice to do so on a few sets. My 5+ set went good... On my last rep I paused to reset and lost my groove. I bet I had at least 2 more in me. But 13 reps at 365 on the first day back felt good.
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Last edited by Ramrod; 07-22-2013 at 01:08 PM.
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Old 07-23-2013, 09:20 AM   #588
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Originally Posted by Squatter View Post
Well done and many congratz on a great meet RR! You made all 2nd attempts and a state record is pretty cool. It always easy to 2nd guess attempts tho, either up or down., and little snags always seem to happen. However, you handled it well and I am sure will even do better at the next one this fall.

Ya 2nd guessing myself killed me. I was so set on not leaving anything on the platform. Like I did last time, but I ended up with the same total. By the time Deadlifts came around and I was going for that record. I wasn't about to drop it...lol

Sorry for the late reply....
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Old 07-23-2013, 10:25 AM   #589
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Strong work Ram. Getting stronger for that next meet.
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Old 07-23-2013, 10:30 AM   #590
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I am a fan of mixing Sumo & Conventional. Well done RR - especially on that knockout of a 365 X13 set. Are you able to maintain pretty good tightness throughout the whole set?
__________________
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 515 lbs
Total: 1305 Lbs
Age 50
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