mab 5/3/1 powerlifting

[mab54]

Originally Posted by BendtheBar

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

Thanks I'm hoping to be able to get a 500 by summer

9/13/11

10 hill sprints

then another 10 hill sprints but once I got to the top of the hill a quick 5 push ups to mix things up. Execpt on the first one i forgot to stop at 5 and went to 10.

Notes: Todays cardio wasn't as bad because of the push ups but still pretty boring just can't think of anything else to do that wouldn't take away from lifting.

[mab54]

9/14/11

Log Press
130x5
150x3
165x6

Barbell Shrug
185x9
185x9
185x8
185x8

Farmers Row
80x10
80x10
80x9
80x9

Axle Press
150x8
150x7
150x4
150x4

Barbell Curl
110x8
110x7
110x6
110x5

Notes: Felt very strong on all overhead pressing until the 3rd set on axle, then I felt like I lost all strength. When curls are hard I think it is time to take 5 pounds off the bar and go for a bit higher reps, yes I am making progress with curls but I don't want to tear a bicep with only 110 on the bar while curling. Still not happy with shrugs didn't feel like I had a long enough range of motion, might change it again to something like high pulls.

[BendtheBar]

yes I am making progress with curls but I don't want to tear a bicep with only 110 on the bar while curling.

You're doing great on curls. Looks very strong to me. I generally work about 95-115.

[mab54]

9/16/11

Squat
210x5
240x3
265x3

Sumo Deadlift
325x5
325x5
325x5
325x5
325x5

Farmers Walk
205 in each hand for one trip of 100ft

Notes: Knee wasn't feeling to good today, so didn't really go for it. I think I'm going to deload next week since I skipped the first one.

9/17/11

Hill sprints
x20

Notes: Knee felt ok today not great, between each sprint 5 pushups. Could have done more but didn't want my knee to starting acting up again. I recieved my knee sleeves in the mail today, hope that will help with squats.

9/18/11

Bench Press
95x5
115x5
135x5

Chin up
35x10
35x7
35x7
35x6

CGBP
180x9
180x7
180x7
180x7

Hammer Curl
50x8
50x7
50x6
50x5

Notes: First day of deload went very good felt very strong. Bench Press was almost a joke though, but thats what it says to do on deload. I may have to switch hammer curls for something since the two 25s are decreasing my range of motion. Close grip felt so easy tonight, was pleasantly surprised, though I'm sure it was because of the lack of benching today.

[mab54]

9/19/11

Deadlift
150x5
205x5
225x5

Power Clean
155x3
155x3
155x3

Squats
220x20

Situps
25x20
25x20
25x20
25x20

Notes: I got use my knee sleeves today and felt much stronger today on squats. Deadlifts were quick and easy, but can't wait to get back to some heavy weight. I won't be able to workout or post for the next few day, because I'm driving down to the WSM for the finals.

[mab54]

9/23/11
Log Press
90x5
100x5
110x5

Farmers Row
85x8
85x7
85x7
85x7

Axle Press
155x8
155x6
155x5
155x5

Barbell Curl
100x10
100x8
100x8
100x6

Notes: Just got back from the WSM, a little sunburned and tired put couldn't wait to lift. Today was just another easy day since it is deload so can't wait till next week.

[BendtheBar]

Just got back from the WSM, a little sunburned and tired put couldn't wait to lift. Today was just another easy day since it is deload so can't wait till next week.

Didn't realize you have made the journey. Have a good time?

[mab54]

Originally Posted by BendtheBar

Didn't realize you have made the journey. Have a good time?

Yeah had an awesome time, got to meet almost all the finalists. Had front row seats on everything execpt deadlifts, which I could only see the top of their heads.

Best part though was meeting Big Z, hes just a monster of a man. It wasn't that far, about 6 hour drive but really worth it.

[BendtheBar]

Originally Posted by mab54

Yeah had an awesome time, got to meet almost all the finalists. Had front row seats on everything execpt deadlifts, which I could only see the top of their heads.

Best part though was meeting Big Z, hes just a monster of a man. It wasn't that far, about 6 hour drive but really worth it.

Get any good pictures you can share?

[mab54]

Yeah I will post some in the morning, not 100% sure how to post the pictures right now.