ONP's 5/3/1 Powerlifting Log - Desiderium Firmum

[BendtheBar]

Hope it's nothing serious. Get some good R&R.

[ONpump17]

Originally Posted by tank

gruesome man. hope it's not serious. keep us updated.

It already feels less painful then yesterday, so I'm hopeful of a quick recovery.

[ONpump17]

December 12th, 2011 - Session#: 212

Weight: 218 lbs
Squat
Warmup: 135x2, 185x1, 225x1, 275x1
315x1
365x1B
385x1B
GG/BG
3x265x10
Deadlift
225x2
315x1
405xF
Seated Row
2x200x5
Dumbbell Curls 35x10
Workout Notes
Ok session, not much got done, but the gym was packed (surprising for middle of exams), so I was satisfied to manage to eke out a squat PR. However, since my psoas is not 100% healed yet (close, I can walk without thinking about it and readjusting) I found I was unable to muster my full strength to attempt the 405 lb deadlift. Also, as you will see in HERC410's log, he attempted a 405 lb squat. I felt disappointed in myself for not attempting the same, though the main reason was because I was very unfamiliar with the belt having not used it for so long. (Side note, belt had to be let out 2 holes, now at max)
-Aaron

[tank]

grats on the PR ONP! nice photo too. the journey.

[LtL]

Nice work buddy. I feel your pain on the belt: I have had mine for a year and am now on the last hole

LtL

[BendtheBar]

I had to give my last belt away. Ran out of room.

Congrats on the PR.

[ONpump17]

Originally Posted by tank

grats on the PR ONP! nice photo too. the journey.

Originally Posted by LtL

Nice work buddy. I feel your pain on the belt: I have had mine for a year and am now on the last hole

LtL

Originally Posted by BendtheBar

I had to give my last belt away. Ran out of room.

Congrats on the PR.

Thanks for all the encouragement guys!
@tank: I just edited any picture I found that looked like it would work well for a log banner.

@LtL and BendtheBar I'm planning a cut for the beginning of January, so I should be dipping down sub 200 eventually. With a little practice, I can remaster using the belt in my lifting, and all will be well.

[BendtheBar]

Good luck. It shouldn't take you too long to drop that extra 20.

[ONpump17]

Originally Posted by BendtheBar

Good luck. It shouldn't take you too long to drop that extra 20.

I certainly hope so! My plan is some relatively significant diet changes and an extra training session on the weekends. Intermittent fasting with a diet focused on meat and other good things, significantly lower in carbs. The training session will be more of an active recovery & swimming day, though I'm not ruling out extra squats. HERC410 and I are considering rerunning our bench cycle and focusing more on deadlifts in January.

Will train deadlift tomorrow and bench on the weekend to catch up. (Missed Wednesday's session due to exam schedule).

[ONpump17]

December 16th, 2011 - Session#: 213

Weight: 218.5 lbs
Deadlift
135x3
225x3
315x1
315x1B (belted)
405x1B
455x1BF (belted fail) <-very frustrating
455x2BF <-very frustrating
385x1B
5x225x2
315x2+10sh (second hold)
Stiff Leg Deads
135x5
225x5
275x5
Doubled Pro Mini Banded Deadlift <-band from foot to foot tightly holding onto bar.
2x225+Bx1 (plus band)
Box Squat
135x3
225x5
275x3
315x3
Push Press
3x135x4
Barbell Row
3x185x5
Workout Notes
During deadlifts, I found that I felt the strength was definitely there, just not the explosiveness off the floor. Psoas still bothering me a little, after deadlifts finished. Good session overall though. Saw a guy with the WORST External Rotation form I've ever seen today. It seemed like a rotate and side press of some sort.
Quote of the day from a buddy: "I don't believe in cardio, cardio is the devil."
-Aaron