mab 5/3/1 powerlifting

[mab54]

Originally Posted by BendtheBar

Great to hear. the numbers look good as always.



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.

Thanks! Still wish I had gotten that 3rd rep though.

Next week I might move the pins up a few notches and use a much heavier weight and work my way down.

[mab54]

11/23/11
Not much today knees were bothering me this morning, but still did some sprinting.

[BendtheBar]

Originally Posted by mab54

11/23/11
Not much today knees were bothering me this morning

What do you think is the cause?

[mab54]

Originally Posted by BendtheBar

What do you think is the cause?

I think I was mostly sore from deadlifting, once I started warming up then running I felt a lot better.

[mab54]

11/24/11

Log Clean and Press
135x5
150x5
170x5

Dumbell Row
80x5
80x5
80x5

Military Press
165x4
165x3
165x3

Wide Grip Pull Ups
BWx10
BWx10
BWx10

Hammer Curl
30x10
30x10

Notes: Not my best effort, was thinking the entire time of ways to increase my squat. Instead of going for max reps every week with Log press I'm going to start doing the minimum reps but increase each cycle by 10 pounds instead of 5. I think the high rep cleaning was killing me each week.

[mab54]

11/25/11
Squat
215x5
240x5
270x5
295x1
320x1
310x1
295x1
325x0
285x2

Sumo Deadlift
405x5
405x4
405x3

Sidebends
50x15
50x15
50x11
50x9

Notes: One of worst squat sessions I've ever had, a weight I once did for 15 reps (280) I couldn't even get 3. Then my grip was killing me on sumos, and the main reason I didn't go for 4 on the last set the bar felt like a razor. I'm starting to stall pretty bad on squats and might be switching up routines and going to a purely powerlifting routine. Also I think I might go back to way I use to eat except with a lot less processed foods, even though my bodyfat has gone done I have noticed some strength loss. So I'm going back to what worked for me.

[mab54]

11/27/11

Simple heavy bag cardio

11/28/11

Weighed in today at 182.8

Notes: Been really tired lately, yet sleeping 8+ hours every night while on Thanksgiving break.

[BendtheBar]

Just sent you a PM. Let me know if you have any questions!

[mab54]

11/28/11

Military Press
165x5
165x4
165x3

Chin Ups
60x5
60x5
60x4
60x4
60x4

CGBP
225x4
225x3
225x3
225x3
225x3
225x2

Barbell Curl
95x11
95x8

Notes: Tried the routine BendtheBar put together for me and loved it so far. Felt really strong on everything, flared my elbows a few times on cgbp though. Just realized title of this thread no longer works except the powerlifting part.

Can't wait for deads on Tuesday, should be interesting. The first time in a long time I haven't tried for 10 reps on deads.

[mab54]

11/29/11

Deadlifts
455x1
455x1
455x1(hitch)
455x1
455x1(hitch)

Rack Pull 1in below knee
415x3
415x3
415x3
415x3
415x3

Anderson 1/4 Squats
355x3
355x3
355x3
355x3
355x3

Situps
45x11
45x11
45x11
45x11

Notes: Deadlifts felt really strong, the two I hitch was because on those two I could keep the bar close to my body and bounced them off my thighs.

I could Have done more on rack pulls but my heads were killing me.

Also one of the most fun days I have had in a long time.

Andersons felt very light, took about 1min in between sets. Won't be so easy next week when I take them down to 1/2 squats.