KD5NFW's Quest for Strength Log

[KD5NFW]

Originally Posted by Jen

Huge volume in here!

Thanks Jen

Originally Posted by KD5NFW

3/2/1 Cycle 10 Week 2 Day 1
60 minutes

Overhead Press Day

Strict Military Press

Training Max - 205

Warmup
85 (40%) x 5
105 (50%) x 5
125 (60%) x 3

Weight (Goal) Actual

Working sets
145 (3) 3
165 (3) 3
185 (2x4) 2, 1+1PP x 3
Two reps at 185 is a PBR. Hopefully I can hit the 195 single next week for a BW strict press

AMAP Standing BTNP
145 x 10, 8, 8 +3 reps

Changed things up from this point on. Experimenting with not working back the day before deads.

Chest dips
BW x 10 x 5

Zottman curls
20 x 20
30 x 10 x 2

High cable face pulls
80 x 15 x 3

Cardio
20 minutes LISS elliptical

shameless page bump

[Mr.Silverback]

Originally Posted by KD5NFW

3/2/1 Cycle 10 Week 2 Day 1
60 minutes

Overhead Press Day

Strict Military Press

Training Max - 205

Warmup
85 (40%) x 5
105 (50%) x 5
125 (60%) x 3

Weight (Goal) Actual

Working sets
145 (3) 3
165 (3) 3
185 (2x4) 2, 1+1PP x 3
Two reps at 185 is a PBR. Hopefully I can hit the 195 single next week for a BW strict press

AMAP Standing BTNP
145 x 10, 8, 8 +3 reps

Changed things up from this point on. Experimenting with not working back the day before deads.

Chest dips
BW x 10 x 5

Zottman curls
20 x 20
30 x 10 x 2

High cable face pulls
80 x 15 x 3

Cardio
20 minutes LISS elliptical

[KD5NFW]

Originally Posted by Mr.Silverback

[leefarley]

strong work man, i can only dream of a bw ohp.

[KD5NFW]

Originally Posted by leefarley

strong work man, i can only dream of a bw ohp.

5lbs at a time and it will be your Lee

[BigJosh]

Kick ass session there KD. Great Press PR! That's some big ass weight.

[BigJosh]

I am sorry, I missed it, but what is the story behind the 3/2/1 approach? I find this very interensting. If you don't want to clutter your log with this, I will PM you.

[KD5NFW]

Originally Posted by BigJosh

I am sorry, I missed it, but what is the story behind the 3/2/1 approach? I find this very interensting. If you don't want to clutter your log with this, I will PM you.

No problem Josh. I felt like I wasn't getting enough reps with the bigger weights on the traditional 531 format. Even if I pushed really hard on the money set on 531 week I might crank out 2-4 reps at most, but most likely just 1-2 this deep into the program.

So I decided to add more volume to the top sets each week. The goal is to hit 3 sets of 3 week 1, 2 sets of 4 week 2, and 5 singles on week three. So far it seems to be working pretty well. And if I'm feeling it, I'll use some of the singles to shoot for a PR.

Right thinking or wrong thinking, that was mine lol

[KD5NFW]

3/2/1 Cycle 10 Week 2 Day 2
60 minutes

Deadlift Day
all lifts raw double over unless noted

Training Max - 440

Warmup
135 x 5
175 (40%) x 5
225 (50%) x 5
265 (60%) x 3

Weight (Goal) Actual

315 (3) 3
350 (3) 3
395 (2x4) 2 x 4 w/VG's
First two sets of 395 flew off the floor! Last 2 sets were a bit slower, but still felt really good!

AMAP Front squats
Groin was having none of these Quite a bit of discomfort with just the bar. Not sure squats are going to happen on Friday but we'll see

RDL
285 x 5 x 3 +10lbs

Power shrugs
325 x 10 x 3 +10lbs

Kneeling cable crunch
200 x 15, 15, 12 +1 ouch!!

Cardio
20 minutes LISS elliptical

Other than the groin issue this was a great session!

[EliteDreams]

Oh yes,it is good.