mab 5/3/1 powerlifting

[mab54]

Originally Posted by MikeM

Nice job, Imp. Get some solid sleep. That'll help.

BTW, your bad days are days some people dream about. Just a thought there pocket hercules.

Presses are cruel. Go get it next time.

Thanks Mike, but I don't think I deserve the title pocket hercules yet. I'm still on imp level.

2/27/12

2 Board Press
315x2
315x2
315x1
295x5
305x2

Chinups
100x1
100x1
100x1
100x1

CGBP
275x3 Light
275x2
275x2
275x2
275x2

Wide Grip Pullup
BWx10
BWx10
BWx7

Weighted Dips
100x5
100x3

Barbell CHEAT Curls
125x7
125x4

Dips
BWx20 Just for the fun of it!

Notes: Came in today not really wanting to lift, and by the end was wanting to do 5x10 on dips with my BW.

Was really happy with the 315s, but even happier with how easy CGBP felt.

Dreading the thought of curls, but got to keep the gunshow!

BW dips may be my new favorite lift, I really don't know why but high rep dips just feel awesome and are really fun to do.

[big_swede]

Awesome closrgrips bro, getting it done!!

[miked96]

MAB really lean on those 2 boards. We have the same weakness at lockout. I also bench about what I can do off a two board. Get that number way above your regular bench and your bench will really jump. You should be 340+ with that exercise. The good thing is you know exactly what to work on.

[Pull14]

A damn beast is what you are Mab. Very impressive work.

[mab54]

Originally Posted by big_swede

Awesome closrgrips bro, getting it done!!

Thanks swede!

Originally Posted by miked96

MAB really lean on those 2 boards. We have the same weakness at lockout. I also bench about what I can do off a two board. Get that number way above your regular bench and your bench will really jump. You should be 340+ with that exercise. The good thing is you know exactly what to work on.

Ever since adding in the 2 boards and banded bench I have noticed a real jump in my lock-out strength. I really don't think it will be long before I start doing 340+, may be about another few months or so.

Originally Posted by Pull14

A damn beast is what you are Mab. Very impressive work.

Thanks Pull, but your the damn beast! I am really jealous of that push press your got there.

2/28/12

Deadlift
475x5 Misload should have been 385, used all my energy on this set going for a rep PR, still a very easy set though.
495x3
485x3
435x7
Did the next few sets out of anger for misloading and not getting ten reps, 1min break inbetween.
495x1
495x1
495x1

Axle Clean once and Press
225x0
225x0
220x3 5pound PR
220x3
220x2

Rack Pull
515x0
515x1 10 pound PR
515x0

Anderson 2inches above the hole Squats
405x1
405x1
405x0
405x1
405x1
405x0

AB Wheel
BWx5 (form was a little shaky so quit)
Random Ab stuff
Knee up x 15,13
leg up x 6

Notes: 475 went up really easy, but still really mad about the misload. To make up for the misload I did a few singles, back was just fried by this point though and form was breaking really bad. Still pretty happy though with 495x3 though, so not to much to complain about.

Just couldn't clean 225, I know if I had gotten it up I could of had one or two reps. Pressing felt pretty easy, could have done more sets but form on the clean was looking pretty ugly and didn't want a back injury.

Again back was fried so hit a quick PR and called it quits with rackpulls. Very happy with andersons today, this whole time I have been calling them half squats but really I'm about 2 or so inches above parallel if not actually parallel.

Didn't do side bends because my hands were pretty shredded so played around a bit. Going to learn how to do a proper ab wheel and add those in for some extra core work.

[MikeM]

Ya misloaded by 110 pounds!?! And hit the reps anyway!?! And then were surprised you had trouble with the cleans afterward? Then said what the hell let me just punish myself and shred my hands with Andersons off the bottom and some sick rack pulls?

I admire your sand as John wayne would say. (He's an old school movie actor btw, an old guy, pretty tough, most of us dinosaurs grew up watching him. Compare him to the Rock or someone else halfway tough from this generation)

And scrap the Ab wheel, Imp. Just use a barbell and 35s. Works better. And try some from your feet, down and back up. That'll put a hurt into you, as you seem to like pain.


J/K! Good stuff as always, buddy!

[big_swede]

Great training MAB. I really enjoy reading your log posts.

Strong ass deadlifts btw!

[Kuytrider]

So you're about to become Pocket Hercules?

Mike loves giving you cool nicknames. I call one of my friends the 'pocket Romeo'

Anyways, outstanding work going on in here.

[miked96]

Good session. Are you competing soon?

[BendtheBar]

Anderson 2inches above the hole Squats
405x1

That is extremely impressive. As are the deadlifts of course, but that's a deep rack squat.