mab 5/3/1 powerlifting

[mab54]

12/1/11

Bench Pause
260x1
260x1
260x1
260x1
260x0

Bench TnG
235x5
235x5
235x4
235x3

Dumbell Row
85x5
85x5
85x5
85x4
85x4

Hammer Curl
30x12
30x12

Notes: Found out today I have really weak triceps. I had been watching some benching and they touch their chest a lot lower then I do. I tried that on my last set with bench and as you can see I missed even though the rep before that went up pretty well. Most of the time I touch about an 2inches below nipple and it goes up easy, but everywhere I go says once you start getting the other way up its a lot better.

[BendtheBar]

Originally Posted by mab54

Notes: Found out today I have really weak triceps. I had been watching some benching and they touch their chest a lot lower then I do. I tried that on my last set with bench and as you can see I missed even though the rep before that went up pretty well. Most of the time I touch about an 2inches below nipple and it goes up easy, but everywhere I go says once you start getting the other way up its a lot better.

It's generally about finding that comfortable arm angle and making sure the arms aren't flared. That's your top priority. Usually if your arms are out more than 45 degrees it's too much and you may need some adjustment.

Can you get a video of your bench sets at all?

Great workout. 260 is a solid amount to be pressing.

[mab54]

I think my arms flare towards the top, and I'm not sure if I can get a video but I will try next time I Bench.

And thanks most of them felt light execpt the 3rd one was a bit of a grind and the last one I failed.

[mab54]

12/2/11

Squats
285x8
285x6
285x4

Log Clean and Press
180x3
180x3
180x3
180x3
180x3

Farmers Walk 75ft
(each hand)
255x1

Sidebends
50x16
50x16
50x12
50x10

Notes: Felt awesome today even after getting only 5 hours of sleep (had to watch the WVU game). Was a little mad at first about squats, I could have done a few more reps.

On the first set I could have least gotten 9 but on the descent I was leaning way to far forward and didn't want to hurt my back going up, on the last set I could have gotten another 2 with ease but I took the advice of another powerlifter and went down slow. I forgot I was an olympic squatter and had no rebound and couldn't get out of the hole even though the other four reps were really easy.

Log c&p was really easy could have gone heavier.

Was so happy with farmers, first time with this weight that I didn't drop it. Even though one of the hardest thing I have done, still didn't drop it.

[BendtheBar]

Felt awesome today even after getting only 5 hours of sleep (had to watch the WVU game). Was a little mad at first about squats, I could have done a few more reps.

Beat it next time MAB. That's all that's important. One rep at a time and you're going to build some beastly squats.

[mab54]

Originally Posted by BendtheBar

Beat it next time MAB. That's all that's important. One rep at a time and you're going to build some beastly squats.

I might still up the weight next week, today it felt very light. I just did a few stupid mistakes and ended up missing my target by two reps. But will see next week.

I just wanted say to that this is a great routine you set up for me, havn't had this much fun while training in a long time. Squat day is my new favorite!

[BendtheBar]

Originally Posted by mab54

I might still up the weight next week, today it felt very light. I just did a few stupid mistakes and ended up missing my target by two reps. But will see next week.

I just wanted say to that this is a great routine you set up for me, havn't had this much fun while training in a long time. Squat day is my new favorite!

Glad you like it MAB. I really want to see you repping 365 on squats next year.

[mab54]

Originally Posted by BendtheBar

Glad you like it MAB. I really want to see you repping 365 on squats next year.

I would really like to see it next spring ,but we will see.
`

[BendtheBar]

You'll get it. Believe and go after it with an attitude.

[mab54]

Originally Posted by BendtheBar

You'll get it. Believe and go after it with an attitude.

Trust me, I will!

12/3/11
Did some sprints in 20 degree weather, not my best the cold got to me and made it hard to breath.

12/4/11
Weighed in today at 185, a three pound gain in one week. Even though I'm trying to gain weight all I did was add some toast to my regular diet. The week before I had lost two pounds, so kind of weird.

12/5/11

Military Press
175x3
175x3
175x3
175x3
175x3

Chin Ups plus weight
65x5
65x5
65x5
65x5
65x4

CGBP
205x4
205x4
205x4
205x4
205x4

Barbell Curl
95x13
95x8

Notes: With my last order from M&S I recieved a pre-workout mix sample, I hated the taste but felt really good after.

Felt really good on mm press, my be due to ^.

Lowered the weight on CGBP because I'm trying to get the form down. Felt the weight a lot more in the triceps then last time, kept form very well. Felt really awkward at first but was ok, I did each rep without flaring my elbows. I was able to keep that up till the very last rep, then my back started to spaz due to arching to long and ended up flaring on accident.