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Old 07-05-2013, 04:51 PM   #281
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Originally Posted by dzarello View Post
Practice meets are coming up quick. Have you decided on openers yet? Maybe its too soon.
We did the bench one this past Sunday. I still have some work to do on squats to decide on opener. I've basically started from scratch making sure I go plenty deep enough and working my way back up.
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Old 07-05-2013, 04:51 PM   #282
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WENDLER'S 3/5/1 (Powerlifting Version) Cycle 3 Week 1

SUPPS

3 scoops Con-Cret
1 scoop Peak 400
1.5 scoops Capsi Blast

I like this stack and I would say it's working.


DEADLIFTS



135# x 5
160# x 5
205# x 5
245# x 3

285# x 3
325# x 3
365# x 3


405# x 3...PR!! @ 154# & 48....rockin the MAB shirt.


415# x 1

415# was a grinder


1.5" DEFICIT DEADS

1 min rest

315# x 1
315# x 1
315# x 1
315# x 1
315# x 1
315# x 1


SUPER SETS


ABDUCTORS

Lgt wt x 15
Lgt wt x 15
Lgt wt x 15
Lgt wt x 15
Lgt wt x 15

DECLINE SITUPS

BW X 10
BW x 10
BW x 10
BW x 10
BW x 10


405# x 3 has been a goal for some time. Now time to move on. I did experiment by putting the belt up higher. Although it felt fine it looked like it let my lower back round more than I like so will go back lower next time

Last edited by storm1507; 07-05-2013 at 04:54 PM.
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Old 07-05-2013, 05:20 PM   #283
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Just a couple of observations - your hips seem to be high and you are raising them first, thus losing leverage. On the last rep in particular, you were not tight and jerked the bar. Congratz on the big triple as it was a balls to the wall effort.
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Old 07-05-2013, 05:35 PM   #284
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Just a couple of observations - your hips seem to be high and you are raising them first, thus losing leverage. On the last rep in particular, you were not tight and jerked the bar. Congratz on the big triple as it was a balls to the wall effort.
I have observed the same thing ever since I started deadlifting. I would love for something to finally click and be able to get more leg drive. ???????
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Old 07-05-2013, 06:48 PM   #285
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Way to nail it!
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Old 07-07-2013, 06:00 AM   #286
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Way to nail it!
Thanks Steve.
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Old 07-07-2013, 12:38 PM   #287
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Just a couple of observations - your hips seem to be high and you are raising them first, thus losing leverage. On the last rep in particular, you were not tight and jerked the bar. Congratz on the big triple as it was a balls to the wall effort.
I agree with this^^. Pull the slack out of the bar/pull the bar tight against the plates. Drop the hips just a little more for better leverage.

405x3 is a very strong triple. Congrats on hitting it.
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Old 07-10-2013, 07:05 AM   #288
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Thanks dz.

LOL, I think I've watched too many "how to" vids and read too many articles. I'm thinking way too much now. It seems the more I try to find something to correct my form, the more other things go bad.


Quick catch up post...

Promera supp stack


Monday's workout

BENCH

45# x 5
75# x 5
95# x 5
115# x 5

135# x 3
150# x 3
170# x 3

170# x 1
170# x 1
These powerlifting comp style


135# x 10
135# x 10
135# x 10
135# x 10
135# x 10

CABLE ROWS

110# x 10
110# x 10
110# x 10
110# x 10
110# x 10

CLOSE GRIP BOARD PRESSES

3 sets of 135# burnout

These were done burnout style by increasing the boards (pin heigth actually). Tough!


I found out this morning that I will need to go to the funeral home this evening, so schedule will be crammed. Still hoping to get my leg day in sometime this afternoo
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Old 07-10-2013, 05:13 PM   #289
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Quick workout post before heading to the funeral home (Dad of our co-pastor-not the one that cut his leg last week)


WENDLER's 5/3/1 Powerlifting style Squats....5 rep week


SQUATS

45# x 5
95# x 5
135# x 5
155# x 3

170# x 5
195# x 5
220# x 5


PAUSED SQUATS

185# x 3 w/ 2 second pause
185# x 3 w/ 2 second pause


SUPER SET

LEG PRESS

2 P x 10
2 P x 10
2 P x 10

GLUTE HAM RIASES

BW X 10
BW x 10
BW x 10



SUPER SET

DECLINE SITUPS

BW x 15
BW x 15
BW x 15
BW x 15

GOBLET SQUATS

70# x 10
70# x 10
70# x 10
70# x 10


30 min LI cardio after the workout.

I hope I can catch up w/ everyone tomorrow. I will be very busy and out of town for much of the next week.
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Old 07-10-2013, 10:07 PM   #290
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Awesome benching and strong squatting. Great job! Very impressive work.
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