mab 5/3/1 powerlifting

[mab54]

9/2/11

40 yard Sprints
10 trips

Notes: Knees kind of hurt today so kept it pretty easy.

9/4/11
Bench Press
155x5
175x5
200x8
225x1
245x1
265x0

Chinup
Body weight plus 25
25x10
25x8
25x7
25x6

Cgbp
175x8
175x7
175x7
175x5

Hammer Curl
40x10
40x10
40x8
40x8

Notes: I was feeling really good today, 245 went up rlly easy. When I went for 265 I got to about 2 or 3in off my chest and failed. That is my new goal for my meet in oct to hit a 265 bench.

[mab54]

9/5/11

Deadlift
260x5
300x5
335x10

Hang Clean
175x3
175x3
175x3
175x3
175x3

Squat
200x20

Weighted Situp
25x18
25x18
25x18
25x18

Farmers Hold
155 each hand for 40 Seconds

Notes: Deadlifts felt crazy light today, but I forgot to do a few heavy singles I had planned to work up to an easy 405. I forgot how much I like Olympic lifting, so I really enjoyed the cleans and the felt good. Squat felt really light except the 14th rep because I started to tilt back, so I had to step forward to catch myself. I could have done better with the farmers hold but my hand were just trashed from Deadlifting.

[mab54]

9/7/11

Log Press
115x5
130x5
150x10

Farmers Shrug
140x10
140x10
140x10
140x10

Farmers Row
80x8
80x7
80x7
80x7

Axle Press
145x10
145x10
145x7
145x5

Barbell Curl
110x6
110x6
110x6
110x6

Notes: Everything felt pretty strong today, except shrugs because I'm using to much leg drive. Last two reps on Barbell curls used a lot of body movement to get the weight up. Besides that it felt like a really good night.

[mab54]

9/8/11

Squat
185x5
210x5
240x8
260x1
280x1
300x1

Sumo Deadlift
315x5
315x5
315x5
315x5
315x5

Side Bends
70x10
70x10

Farmers Walk(each hand)
195x100ft
195x100ft
195x100ft

Notes: Felt really strong on squats today, didn't have a whole lot of time today so skipped the last two sets of sidebends. The first farmers walk felt heavy, but the next two flew up and I was able to handle them very well.

[BendtheBar]

Keep missing your log posts. You must post after I crash. Just noticed the 335 x 10 deadlifts. Congrats. Great work.

[mab54]

Originally Posted by BendtheBar

Keep missing your log posts. You must post after I crash. Just noticed the 335 x 10 deadlifts. Congrats. Great work.

Thanks!

The only time I have to post now is right before bed because of school and lifting.

9/9/11
10 trips of 40 yard sprints

Notes: I need to find something else for cardio, sprinting is starting to become very boring. It is still better then jogging or walking though.

[BendtheBar]

Originally Posted by mab54

Thanks!

Notes: I need to find something else for cardio, sprinting is starting to become very boring. It is still better then jogging or walking though.

I hear you. I need to mix things up. When I do perform cardio it's usually kettlebells and treadmill.

[mab54]

9/11/11

Bench Press
175x5
200x3
220x4

Chinup
Bodyweight plus
35x8
35x6
35x5
35x4

Cgpb
175x10
175x9
175x7
175x7

Hammer Curl
45x9
45x8
45x8
45x6

Notes: Even though it was a good workout I just wasn't into it today. I spent most of the day watching this documentary on 9/11 on msnbc, so that was on my mind most of the time. It was a good workout, chinups were feeling really light until the last set. Bench press felt heavier then normal, but cgpb felt feather light. Hammer curls also felt pretty easy, so it was an ok day.

[mab54]

9/12/11

Deadlift
300x5
335x3
375x6

Hangclean
180x3
180x2
180x2

Squat
210x20

Weighted Situp
25x19
25x19
25x19
25x19

Holds
155 each hand for only 20seconds

Notes: I was feeling great today, and deadlifts flew up. I had originaly wanted to do some heavy singles with dl but after the last set I was fried. My right wrist starting hurting during Hang cleans today so cut the volume down a bit. This is the first week I really had to try with squats, by the 15th rep my lower back and traps felt like they were on fire. Holds I don't know what happened, I was just tired by that point and really didn't want to do them. It really showed though I had 20 seconds less then last week.

[BendtheBar]

That is a great deadlift session. Won't be long before you are crushing 500.