mab 5/3/1 powerlifting

[mab54]

Originally Posted by jasonjduke

Great workout. I love the log clean and press and farmers walks. Good stuff you got here.

About those squats - they are the mind killer. The more I do them the more I find it is about technique in breathing than it is leg strength. When I do 20's I usually hypervenilate and dive under deep for 5-8 reps right off from the start. Then for the next 4-5 reps take 1-2 breaths and then for the next 5 I am slowing down to a least 3 breaths between reps. The last five is where the "grow or die" survival mechanisim kicks in. My knees start knocking together like a boy being bullied by 6 big guys (3 on each side). Sometimes I want to close my eyes and pray for it to be over. But on those last couple with my legs shakin' and weights starting to clang I take up to 10 or more breaths and push til I see the light at the end of the tunnel...

I can literally feel myself growing as I eat half a house the following week. Whew, at least I didn't die - that time!

It truly is all mental, I know I can get every rep up but I also know that every rep past 15 is going to be painful.

1/14/12
30 mins of sprinting very slow today, ran out of breath pretty quick.

[Traphouse86]

Originally Posted by mab54

1/13/12

Squats
325x5
325x4
325x3

Log Clean and Press
220x1
220x1
220x1
220x1
220x Just cleaned

Farmers Deadlift (each hand)
265x1
265x1
265x1

Squats
255x20

Side Bends
50x22
50x22
50x18
50x16

Notes: Felt very good, was able to manage a two hour power nap before . A weight PR for log clean and press, went for weight today because of how good I was feeling. Snowed today so couldn't do farmers walk for the 4th week in a row, my hands feel better but I feel like I'm losing progress with it.

Even though I have only been lifting serious for one year I now know one thing about lifting, with 20 rep squats pace yourself throughout the entire thing. Last week I went straight to 10 reps then slowed down, every rep past 10 was hard. Today did 2 squats at a time with 3 deep breaths in between, didn't start getting hard till 17. Though I did switch to singles at 12 I think.

Awesome session mab, keep it up

[Off Road]

Funny how one day we feel light and full of energy, then on another day we feel slow and out of breath. Keep up the consistant work.

[mab54]

Originally Posted by Traphouse86

Awesome session mab, keep it up

Thanks Trap hoping to keep the momentum I have been having lately.

Originally Posted by Off Road

Funny how one day we feel light and full of energy, then on another day we feel slow and out of breath. Keep up the consistant work.

I think those two day though are intertwined, a really good squat session followed by day of sprinting.

1/15/12

Weighed in this morning at 193, and I am starting IF today and running it for at least two weeks to see how I like it.

Also if anyone watched the WSM finals last night I could see myself a lot.

[BendtheBar]

Originally Posted by mab54

Even though I have only been lifting serious for one year I now know one thing about lifting, with 20 rep squats pace yourself throughout the entire thing. Last week I went straight to 10 reps then slowed down, every rep past 10 was hard. Today did 2 squats at a time with 3 deep breaths in between, didn't start getting hard till 17. Though I did switch to singles at 12 I think.

12 is usually the death point for me. I have found no matter what I do it's singles from there on out.

Good tip. I have never tried to work them in doubles. Usually I ram until 8, and then do a couple doubles.

[T-Bone]

Super squatting and CP's!

[J_Byrd]

20 reps? I cant even count that high!!!

Nice work on the log clean and press. How big is the actual bar?

[mab54]

Originally Posted by BendtheBar

12 is usually the death point for me. I have found no matter what I do it's singles from there on out.

Good tip. I have never tried to work them in doubles. Usually I ram until 8, and then do a couple doubles.

Friday was my first time trying it so still not sure if it was just a great day or it actually works, will see next friday.

Originally Posted by T-Bone

Super squatting and CP's!

Nothing better!

Originally Posted by J_Byrd

20 reps? I cant even count that high!!!

Nice work on the log clean and press. How big is the actual bar?

Thanks, and took me some time to remember how to count past 6!

Its a 12" log from pitpull, some kids ask for a car for their 16th birthday all I ask for is a log!

[mab54]

1/16/12

Axel Clean and Press each rep
180x5
180x5
180x3

Chin-ups
80x3
80x3
80x2
80x2
80x2
35x10

CGBP
245x4
245x3
245x3
245x3
245x3
205x10

Barbell Curl superset with Dips
115x9
BWx8
115x8
BWx12

Notes: Day two of IF and had a lot of energy and was very focused, was a little worried at first because it took awhile to warm up. C&P felt very light until for some reason the last set just felt so heavy I just had a lot of trouble cleaning it on this set.

Chins and CGBP felt pretty solid, wish I could have gotten a 5x4 on CGBP though.

Only added dips because I was feeling really good, didn't go anywhere close to failure on either. I'm pretty sure I could have gotten to 20 on both sets, really just did it to satisfy my ego.

[Off Road]

Chin-up Power!