Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 11-04-2012, 07:48 PM   #1
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default Mike's quest for Abs and 1100

OK, I still have to technically hit 1000 first, but I think I'll hit that pretty soon. I also haven't seen my abs in over 35 years so I suspect that may be a bit futile and possibly counter productive to the other goal, but I'm going to be heading in those directions anyway and see what happens.

I like Wendler's current ideas on combining strength and athleticism, so that's exactly what I'll be doing. The first 2-3 months is 5-3-1 with Boring but Big with some strongman/athletic conditioning at the end. The only diference is I'll be cycling deadlifts differently, but more on that later.

So, the basic plan is:
Mondays:
OHP 5-3-1, then 5x 10@50%
Barbell Rows 5x5 to 100%
Lat Pulldowns 5x 8
Front, Side and Rear Raises 3x 10 each
Conditioning will be on the lighter side, easy hills or carries or tosses and throws of some sort. Fun stuff, well not the hills.

Tuesdays:
Squat 5-3-1, then 5x10@50%
Side Bends 5x 12 or Side Plank 3x max
Lunges or Leg Extensions 5x 10
COnditioning heavy - Hard hills, Wheelbarrow runs, prowler, sled, etc.

Wednesday Off

Thursday:
Bench 5-3-1, then 5x 10
Chinups 5x max, plus some assisted
EZ extensions 5x 10 or pushdowns 5x max
DB Curls 4x 10
Rear bandwork
Conditioning lighter - carries, throws, easy hills, etc.

Friday:
Deadlift 5-3-1, then 5x 10 Sumo*
Plank 3x 1 min or BB Rollouts 4x 10
Leg Curls 5x 10 or Back Raises 5x 10
Conditioning heavy - Farmers, Wheelbarrow, Prowler, sled, etc.
*Only doing conventional deadlifts from floor on first and third weeks in between I'll be doing Power Shrugs and Cleans or High Pulls.

Also, I'll be throwing in some singles on the first and third weeks. That was one of the things I didn't like about 5-3-1 is that you hardly ever feel a really heavy weight. I want to do a bit more at the that upper end both for strength purposes and because that i where my form goes to hell, so working on fixing that should be helpful.

Oh, and I separated OHP and Deadlifts because I noticed both of those hammer the crap out of my low back and Lats, so I think doing them far apart will help in that area. We'll see.

I'm starting 15% down from my max's and am going to be easing into the conditioning, etc. Also there's a few more odds and ends that will be done in warmups, recovery lifts and flexibility stuff, etc.

I'm also going to stay on top of my diet a bit more strictly. More precise in protein, less overdoing the fats, totally clean carbs. No junk stuff even for rewards. I'll do this for one month and see where I'm at as well as how I'm adjusting to the increased work load.

This starts tomorrow. I'd appreciate any suggestions and certainly point out any potential problems or things I am doing wrong or that you don't think will work.

Onward and upward.
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 11-04-2012 at 11:37 PM.
MikeM is offline   Reply With Quote
Sponsored Links
Old 11-05-2012, 12:27 AM   #2
ravimolasaria
Senior Member
Max Brawn
Points: 27,548, Level: 98 Points: 27,548, Level: 98 Points: 27,548, Level: 98
Activity: 100% Activity: 100% Activity: 100%
 
ravimolasaria's Avatar
 

Join Date: Feb 2012
Location: India
Posts: 18,265
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
Reputation: 1054606
ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!
Default

Looks good. Best of luck mike ... keep going ...
__________________
My Log
ravimolasaria is offline   Reply With Quote
Old 11-05-2012, 08:29 AM   #3
JordanK91
Senior Member
Max Brawn
Points: 3,712, Level: 38 Points: 3,712, Level: 38 Points: 3,712, Level: 38
Activity: 24% Activity: 24% Activity: 24%
 
JordanK91's Avatar
 

Join Date: Feb 2012
Location: Ireland
Posts: 604
Training Exp: 2 - beginner
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: USN Muscle Fuel
Reputation: 16360
JordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributorJordanK91 is a dedicated contributor
Default

Looking forward to watching you smash 1100 mike
JordanK91 is offline   Reply With Quote
Old 11-05-2012, 04:48 PM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Great goals Mike. First one to see abs wins a steak dinner?

Work hard, enjoy the work.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 11-05-2012, 07:23 PM   #5
rippednmichigan
Social Media Manager/REP
Max Brawn
Points: 22,927, Level: 93 Points: 22,927, Level: 93 Points: 22,927, Level: 93
Activity: 2% Activity: 2% Activity: 2%
 
rippednmichigan's Avatar
 

Join Date: Jul 2009
Location: Michigan
Posts: 8,002
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
Reputation: 76411
rippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beast
Default

You got this Mike, remember diet is the key player in the quest for abs.

Sent from my SPH-D710 using Tapatalk 2
User owns 3x $30 I\'ll Pump You Up cash User owns 1x $20 I\'ll Pump You Up cash
__________________
Social Media Manager/ Board Rep
Be sure to "LIKE" us on Facebook!!

Pure-Potent-Drug Free

http://allamericanefx.com/

Certified Personal Trainer
Training and Nutrition at
www.flexfitnessandnutrition.com


"Take control and push your limits!"
rippednmichigan is offline   Reply With Quote
Old 11-06-2012, 04:59 AM   #6
JTurner
Senior Member
Max Brawn
Points: 7,933, Level: 59 Points: 7,933, Level: 59 Points: 7,933, Level: 59
Activity: 0% Activity: 0% Activity: 0%
 
JTurner's Avatar
 

Join Date: Oct 2011
Location: North West England
Posts: 1,548
Training Exp: 2+ Years
Fav Exercise: BTNPP
Fav Supp: Beef
Reputation: 57913
JTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beastJTurner is a lifting beast
Default

Plan looks good Mike, interested to see how the goals work together for you.
__________________
JTurner's Eat, Lift, Eat Log
JTurner is offline   Reply With Quote
Old 11-06-2012, 12:18 PM   #7
Kuytrider
Senior Member
Max Brawn
Points: 8,127, Level: 60 Points: 8,127, Level: 60 Points: 8,127, Level: 60
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2011
Location: Leicester, UK
Posts: 2,624
Training Exp: 4
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Protein Powder
Reputation: 124218
Kuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master memberKuytrider is a master member
Default

Best of luck Mike, that's a heck of a work load but add a clean and quality diet to the mix and you may surprise yourself on the abs front 1100 will be yours, no doubt about it.
__________________
No excuses, just results.

Getting it done one session at a time.
Kuytrider is offline   Reply With Quote
Old 11-06-2012, 12:21 PM   #8
Fazc
Senior Member
Max Brawn
Points: 14,403, Level: 77 Points: 14,403, Level: 77 Points: 14,403, Level: 77
Activity: 36% Activity: 36% Activity: 36%
 

Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!Fazc is one with Crom!
Default

Keep your eyes on the prize Mike, best of luck!
Fazc is offline   Reply With Quote
Old 11-06-2012, 12:39 PM   #9
moeheep
Senior Member
Max Brawn
Points: 9,512, Level: 65 Points: 9,512, Level: 65 Points: 9,512, Level: 65
Activity: 6% Activity: 6% Activity: 6%
 
moeheep's Avatar
 

Join Date: Jun 2012
Location: Hastings, Florida
Posts: 3,350
Training Exp: 1.5 years
Training Type: Powerlifting
Fav Exercise: DEADS
Fav Supp: Condense
Reputation: 321283
moeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite membermoeheep is an elite member
Default

Good Luck Mike...Smash 'em
__________________
Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
moeheep is offline   Reply With Quote
Old 11-06-2012, 04:00 PM   #10
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

Thank you for all the positive thoughts fellows! I will do my best to live up to them and I am curious to see where this goes to. We'll see. Yeah BtB, steaks on me if you beat me in uncovering the abzors!

HOWEVER, I have hit a snag right off the bat. I'm going through some serious problems with my teeth and I've been having procedures best left undescribed done over the past week and a half and I am just not really able to lift the way I want to. I can't eat much but soft foods, the jaw pain is giving me headaches, and the antibiotics are making me nauseous, etc. Whining, I know, but it is what it is.

I thought at first I could just live on eggs and protein drinks and once I got started lifting, I'd feel better, but that is not the case. Yesterday's OHP fizzled badly, and I spent 10 minutes staring at my squat rack before bailing on that today too. I just don't feel up to it.

So, my rousing start has fizzled. I'm just going to push everything off and start next week. I had the last procedure done today, I get off the meds Saturday (god willing) and I should be back to eating again by then too.

Just a setback. It was always going to take some time to reach my goals, so now it'll just be one week longer.
__________________
I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 11-06-2012 at 04:03 PM.
MikeM is offline   Reply With Quote
Reply

Bookmarks

Tags
1100, abs, mike, quest


Similar Threads
Thread Thread Starter Forum Replies Last Post
1100 Lift Total Club BendtheBar Powerlifting & Strength Training 54 11-15-2013 03:40 PM
Quest for 1900lb total at 198 M Honeycutt Training Logs 431 05-03-2012 07:27 AM
SO's quest for an 800 total strkout35 Training Logs 57 07-30-2011 12:48 PM
My quest to 300 and beyond blsmith Training Logs 95 07-23-2010 07:57 AM
Kman's Quest for a CAR! kman025 General Board 161 04-08-2010 10:05 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:13 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.