mab 5/3/1 powerlifting

[mab54]

11/15/11
Deadlift
310x3
350x3
385x10
10 min break
415x3

Powerclean
190x3
190x3
190x3

Anderson Squat
235x5
235x5
235x5

Situps
35x22
35x22
35x22
35x22

Notes: After reading a thread on this website I thought I should start pushing a bit harder with heavier weight and one rep progression. Couldn't produce that much power after deadlifts was just to tired, but felt great and can't weight to add weight.

[bruteforce]

Originally Posted by mab54

11/15/11
Deadlift
385x10

[mab54]

Originally Posted by bruteforce

Thanks, the first 8 came easy and would pass in a meet the 9th one might pass in a meet the 10th no way. I have have never been so winded in my life.

[mab54]

11/16/11
Heavy bag work for about 20 mins.

11/17/11

Log Press
150x3
165x3
180x4

DB Row
75x5
75x5
75x5

Military Press
155x5
Random set of Widegrip Pullups BWx10
155x5
155x5

BB Curl
105x8
105x8

Notes: I felt really tired and didn't feel like lifting but still did it. Its kindof of weird ever since starting to lose weight the powerlifts keep going up but my overhead pressing is starting to lag behind. I'm going to not push log press as hard for now and just stay with the 5/3/1 reps until after my next meet when I go back up to 198.

[mab54]

11/18/11

Squats
235x3
255x3
285x10
320x2
320x1

Sumo Deadlift
395x5
395x5
395x5

Sidebends
50x14
50x14
50x10
50x8

Farmers Walk for 75ft
255 (each hand)x75ft

Notes: I think I may have found a pretty big weakness on squat, my core strength. On pretty much any squat over 285 I lean over pretty bad, a lot of people I know said I should get a belt but I just need it for squats, deadlifts I feel fine. So I'm taking my ab lift a lot more serious and am thinking about getting a power wheel. High rep squats are becoming a lot harder while triples are becoming easier. On farmers I was going at a snail pace, once I got around the corner I went a few feet and dropped. So I had to pick 510 pounds back up and finish, 20 degree weather makes it so much more fun though.

[big_swede]

Good call on focusing on the corework, since i started to take it more seriously my form has improved a great deal. Strong lifts!

[mab54]

Originally Posted by big_swede

Good call on focusing on the corework, since i started to take it more seriously my form has improved a great deal. Strong lifts!

I'm hoping that I can get my corework up so I don't need a belt, and Thanks!

11/19/11
10 sprints of unknown distance but around 40yards

Notes: Still very sore from friday's workout so not my fastest today, afterwards though my legs felt a lot better once I got blood flowing.

11/20/11
Weighed in at 185 a two pound gain when trying to lose . Thinking about just saying who cares a going up instead of down in weight class, but will see in the next few months.

[mab54]

11/21/11

Bench Press
Touch n go
175x5
195x5
220x8
Pause
255x2
255x2

Chinup
55x5
55x5
55x5
55x5
55x5

CGBP
220x4
220x4
220x4

EZ Curl
100x15
100x12

Notes: Bench Press felt really light, could have gone up to at least 9 mabe 10 reps with 220 but I wanted to go heavier tonight. The first set of 255 felt solid not great, the very last rep was the biggest grind so far. Chinups felt very light was really surprised. Could have done better with CGBP but kept getting cramps in my lower back and thighs, I guess from arching. Curls felt very heavy and boring, might switch that out for a while. Still havn't choosen whether to go up to 220 of down to 181, but leaning towards 220.

[mab54]

11/22/11

Deadlift
295x5
330x5
365x10
425x3
445x2

Powerclean
195x3
195x2
195x2

Anderson Squat
245x5
245x5
245x5

Situps
45x10
45x10
45x10
45x10

Notes: Today last a lot longer then I wanted, ended up being about 2 and half hours. Deadlifts felt really good, on the last set they might not have counted in a meet and I think that is because I had just done 425 for 3. Was just too gassed to put full effort in powercleans.

Questions: This is for anyone who reads (didn't want to start a new thread for a simple question) I have been watching videos of people doing andersons and they start a lot higher and look like they are doing 1/2 or 1/4 squats. I start pretty much in the hole for my squat mabe even a bit lower. Is that the correct way or is it just where you feel weakest?

[BendtheBar]

Deadlifts felt really good,

Great to hear. the numbers look good as always.

Questions: This is for anyone who reads (didn't want to start a new thread for a simple question) I have been watching videos of people doing andersons and they start a lot higher and look like they are doing 1/2 or 1/4 squats. I start pretty much in the hole for my squat mabe even a bit lower. Is that the correct way or is it just where you feel weakest?

Anderson started high and worked down. There is no real set height.

From my understanding, Anderson would pick a weight and over a long period of time work down deeper and deeper with it.