mab 5/3/1 powerlifting

[mab54]

11/10/11

Log Clean and Press
150x5
170x3
190x5
230xCleaned but couldn't press

Dumbell Row
70x5
70x5
70x5
(Lowered the weight to use much stricter form)

Axle Push Press
185x3
185x2
185x0

Barbell Curl
100x10
100x8
(No cheat curls anymore just strict form)

Notes: Felt really good until I got to Axle press, think I have been using to much leg drive and my shoulders aren't strong enough to finish the press. Since progress is slowing down a lot with them I might replace with strict military press to strengthen shoulders without leg drive. Also since I have started the paleo diet last Monday after my meet I went from 189 to 184 in a week, thinking that might have some to do with the poor workouts lately, upping calories a bit starting Friday.

[mab54]

11/11/11

Squat
230x5
260x3
285x10
310x3

Sumo Deadlift
385x5
385x5
385x5

Situp
35x21
35x21
35x21
35x21

Farmers Walk
255 pounds in each hand for about 38ft

Notes: The second to last squat felt really heavy for some reason, had to press through that one. Farmers walk, I could have gone farther but on the turn the bars hit each other and threw me off balance. Might switch to sumo dl for meets if they keep going up at the rate they are.

[BendtheBar]

230xCleaned but couldn't press

Still a rock solid effort. Real impressed with the 285x10 squat set.

[mab54]

Originally Posted by BendtheBar

Still a rock solid effort. Real impressed with the 285x10 squat set.

Thanks! When I cleaned the weight I felt a strain in both forearms I knew that it wasn't moving. I can squat 285 for 10 reps but can't break 350.

[BendtheBar]

Originally Posted by mab54

Thanks! When I cleaned the weight I felt a strain in both forearms I knew that it wasn't moving. I can squat 285 for 10 reps but can't break 350.

That won't last long, I guarantee it. You could microload from here on out and kill it over the next 2 years.

[5kgLifter]

Originally Posted by BendtheBar

That won't last long, I guarantee it. You could microload from here on out and kill it over the next 2 years.

I second that; microloading works really well.

Impressive lifting mab54

[mab54]

Originally Posted by BendtheBar

That won't last long, I guarantee it. You could microload from here on out and kill it over the next 2 years.

Originally Posted by 5kgLifter

I second that; microloading works really well.

Impressive lifting mab54

Thanks!

Also I'm trying to break the 350 by getting my 310 squat up to 5 reps then add 10 pounds and keep doing that until I break it.

[Tannhauser]

Great work on the cleans. And if you can Farmer's walk with 225s, you certainly have a lot of foundation strength for deads.

[mab54]

Originally Posted by Tannhauser

Great work on the cleans. And if you can Farmer's walk with 225s, you certainly have a lot of foundation strength for deads.

Thanks! Just wish I could press the weight.

11/12/11
Heavy bag work for 15mins

Notes: Legs were very sore so didn't feel like sprinting today.

11/13/11

Weighed in today at 183, I loss of one pound. I think it would have been more if it wasn't for the water retention for the creatine. Hopefully in the next week or two I will be in the 181s and by mid Dec I can up the Calories again.

[mab54]

11/14/11

Bench Press
185x3
205x3
230x6

Chinup
50x5
50x5
50x5
50x4
50x4

CGBP
215x5
215x5
215x5

EZ Curl
100x14
100x12

Notes: Felt really good today, next cycle I'm going to start adding heavy singles to work on pausing at the bottom. Tried to pause on every rep but only did on 2 or 3 reps.