mab 5/3/1 powerlifting

[BendtheBar]

265x20 Very hard!

No doubt! Most I ever hit was 275 and I said no mas!

[MikeM]

Man, chucking some serious weight around in here! 525 for 2? Whew!

Well done, mab!!

[mab54]

Originally Posted by markievicz

Huge numbers on the DL for an easy lift mike….

Also that 20 repper is looking tougher and tougher each week… nice work!

Thanks Mark, was very happy with how easy the deadlifts were! Not sure how much longer going to do the 20 reppers, don't like that being the hardest set of the week.

Originally Posted by Squatter

Good stuff Mike, to have some hard squats to offset those easy (Well, easy 4U anyway) deadlifts.

Thanks Jim, also I don't think I congratulated you on the meet. You did awesome and made us all proud here!

Originally Posted by Traphouse86

Smashing them deads!

Thanks Trap!

Originally Posted by Kuytrider

When you squat and deadlift like that, you don't often need much else

Thanks Kuyt, but it is still fun to do the extra stuff!

Originally Posted by Mr.Silverback

Not too shabby Mab! 20repper looks brutal!

Silverback Barbell

They are SB, those and 5x10 are what I dread the entire week!

Originally Posted by BendtheBar

No doubt! Most I ever hit was 275 and I said no mas!

I did 300 one time, but that was the end of it for me. Just the thought of that set makes me sick!

Originally Posted by MikeM

Man, chucking some serious weight around in here! 525 for 2? Whew!

Well done, mab!!

Thank you Mike!

Thank you all for still following my log, I am really sorry for not posting just been having a really time consuming and hard week. I will try my hardest to look through everyones' if time allows after work.

7/11/12

Bench Press Pause
315x0 To say I was a little mad is a grave understatement.
295x2
295x2
295x2
295x1
295x1

2-board Press
315x2
320x2
325x0

Dips
45x5
45x5
45x5
easy pressing but unstable left shoulder

Pullups
45x3
45x3
45x3

Dumbbell flys
30x5 left shoulder start killing me
20x10
20x10

Chinups warm up for after this
BWx10

Barbell Curls
55x35

Dips
BWx20

Notes: My bench has had some trouble the last few weeks, so decided to experiment with a lot more work. Going to drop singles for the next few weeks since it seems to be regressing.

[BendtheBar]

Originally Posted by mab54

Going to drop singles for the next few weeks since it seems to be regressing.

Moving to triples, or higher reps?

[mab54]

Originally Posted by BendtheBar

Moving to triples, or higher reps?

I was thinking doubles.

7/12/12

Squats
385x3
385x1
385x2

Squat lockouts/andersons
475x1
475x1
475x1
475x1
475x1

Rackpulls right below knee
545x1
545x1
545x1
545x1
545x1

Anderson Squats from the hole/hips past knee
295x10 I have no idea how I did that!

Walk
3 Miles

Notes: Over the past two weeks I have been doing a very low carb diet with one all out cheat day a week and lost around 3 pounds. I didn't think that would make a big difference but now my trusty belt doesn't fit the way I like it on squats and wasn't near tight enough for these sets. That really showed since every attempt was a grind.

I have no idea what happened with andersons from the hole, two weeks 275 for ten sets of 1 was hardish. Then tonight I was able to do 295 for ten, wasn't easy but not really that hard.

[ravimolasaria]

Originally Posted by mab54

7/12/12

Squats
385x3
385x1
385x2
Squat lockouts/andersons
475x1
475x1
475x1
475x1
475x1
Rackpulls right below knee
545x1
545x1
545x1
545x1
545x1

Anderson Squats from the hole/hips past knee
295x10 I have no idea how I did that!

You need solid strength to perform this schedule @ these wts. ... superb session mab ...

[Kuytrider]

Bloody Andersons are very impressive from you! Bench is a very frustrating lift and it can seem like you're stuck. Not too many people can hit 4 plates raw I'd say.

[BendtheBar]

Originally Posted by mab54

I have no idea what happened with andersons from the hole, two weeks 275 for ten sets of 1 was hardish. Then tonight I was able to do 295 for ten, wasn't easy but not really that hard.

Crazy jump. Sometimes with the static lifts once I find that nice groove my numbers really explode.

Hopefully it was more a case of your body showing it's strength, being used to the exercise.

[mab54]

Originally Posted by ravimolasaria

You need solid strength to perform this schedule @ these wts. ... superb session mab ...

Thank you Ravi!

Originally Posted by Kuytrider

Bloody Andersons are very impressive from you! Bench is a very frustrating lift and it can seem like you're stuck. Not too many people can hit 4 plates raw I'd say.

Thank Kuyt, was so very happy with andersons!

Originally Posted by BendtheBar

Crazy jump. Sometimes with the static lifts once I find that nice groove my numbers really explode.

Hopefully it was more a case of your body showing it's strength, being used to the exercise.

Thank BtB, but numbers exploding also sound pretty nice!

7/13/12

Bench Press TnG
295x3
295x4
295x3

Banded Bench Press TnG
330x1
330x1
330x1
330x1
330x1

CGBP TnG
275x3
275x1
275x2

Barbell Row
265x2
265x1
265x1

Pushups SS Chinups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10 Breathing set of Chins
BWx10
BWx10 Breathing set of chins

Walk
3 Miles

Notes: Pretty good day over all, was very happy with banded benching. The last two sets of chins were done in doubles and triples since it was becoming pretty hard, pushups were easy the whole way through though.

[JTurner]

Quality bench reps and banded singles. Big ass set of anderson squats too, nice work.