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Old 12-20-2012, 11:19 AM   #391
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Quote:
Originally Posted by BigJosh View Post
Power Clean
95x5
110x5
125x5(Goal 5)

Squat
220x5
255x5
290x5 (Goal 5)

Good Morning
105x10,125x10,145x8

decline bench crunches
bwx20,20,15

Overall Workout Grade: A

Notes:
First 5/3/1 session with Power Cleans. I test my 1rm last week and set my working max at 90%. 1st session was pretty light. It is hard to actually do the ramping sets and even the working sets at this weight. I had to hang the weight at about the same position it would be if I had 45's on each side.
It worked well, but was kind of awkward at first.
Squats felt solid. I had a couple fail squat sessions last cycle, but I felt it was the diet change more than an actual stall (also considering the weight I was using was already a reset to 90%, I thought there was no way this was an actual stall).
So I didn't increase the weight for this cycle. Anyway, long story short I am quite sure it was just the diet change as my squat goal this session was smashed with relative ease.
Strong squats!! I will also be interested to see how th PC's go on a 5/3/1 scheme. I do them on squat day, before squats, but just ramp up to a few singles in the 85-95% range, depending on how I feel!
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Old 12-20-2012, 06:28 PM   #392
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Anyway, long story short I am quite sure it was just the diet change as my squat goal this session was smashed with relative ease.
Good to hear it. Smash on BJ.
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Old 12-20-2012, 06:31 PM   #393
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Great work Josh! Well 2 workouts posted and no gym pics...count me dissappointed
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Old 12-20-2012, 06:39 PM   #394
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Great work Josh! Well 2 workouts posted and no gym pics...count me dissappointed
Haha. Thanks for holding me to it!! Just for you buddy!


Nothing fancy, but it gets the job done!
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Old 12-21-2012, 12:03 PM   #395
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Originally Posted by Squatter View Post
Interesting you are running PC's as a 531 core lift. Cannot wait to see how that works out - you just may be onto something.

Certainly a good sign if squats are going well! Glad to hear diet is sorted to pave the way for some upcoming PR's.
I can't take credit for the idea to run PCs that way. Wendler recommends they be programmed this way in his book and in multiple articles.
I need those squats to keep going up!

Quote:
Originally Posted by KD5NFW View Post
Strong squats!! I will also be interested to see how th PC's go on a 5/3/1 scheme. I do them on squat day, before squats, but just ramp up to a few singles in the 85-95% range, depending on how I feel!
Like I said above, I do them that way because Wendler says so. It makes sense to me.
Quote:
Originally Posted by BendtheBar View Post
Good to hear it. Smash on BJ.
Thanks.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 12-22-2012, 05:18 PM   #396
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Default 12/21/12 Cycle 8 Week 1 Bench Press

Flat bench
215x5
250x5
285x4(Goal 5)

Incline Bench
140x10,160x10,170x9

Kroc Row
40x10,60x10, 90x16

BB curls (In the squat rack like a boss)
60x10,70x10, 80x7

Overall Workout Grade: B

Notes:
May be time for a bench press reset.
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Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 12-22-2012, 08:46 PM   #397
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I'm thinking that the missed rep is just an anomaly and weeks 2 and especially 3 you will be back to full power. Have you also considered fractional plates?
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Old 12-23-2012, 01:54 AM   #398
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I'm thinking that the missed rep is just an anomaly and weeks 2 and especially 3 you will be back to full power. Have you also considered fractional plates?
You may be right. I tend to perform better in the lower rep ranges. However, if I miss one workout, I can't really move forward at the end of the cycle.
I have considered fractional plates. I own a pair of 1.25lb plate mates that allow me to go up in 2.5lbs increments. I struggle with this though.
Is it better to reset and make jumps 5lbs at a time, or continue to move forward but only make 2.5lbs jumps?
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 12-23-2012, 02:01 AM   #399
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Default 12/22/12 Cycle 8 Week 1 Deadlift

Deads
240x5
275x5
315x5 (Goal 5)

Front Squats
100x10,120x10,10

Kirk Karwoski Rows
135x15,15,12

Overall Workout Grade: C

Notes:
Felt very flat going into this session. Didn't really eat much leading up to it. Probably should have used some preworkout or something.
I reset my working 1rm back to 90% for this cycle. Even at that, the deads felt heavy as fuck. On the last set I got funky somehow and tweeked the shit out of my back. I'm hurting pretty bad. I still finished the session for some reason. Even though I shouldn't have.

Tried Kirk Karwoski Rows for the first time. If you are looking for something to trigger some trap growth, give these a shot.
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Zdravko Veselin Gaeta

I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.

Last edited by BigJosh; 12-23-2012 at 02:16 AM.
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Old 12-23-2012, 02:45 AM   #400
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Strong rows Josh! Take care of that back and merry christmas to you and yours!
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