mab 5/3/1 powerlifting

[mab54]

20120331095138.wmv - YouTube

20120331095138.wmv - YouTube

http://www.youtube.com/watch?v=Yd-LCYx0eok&list=PLE07064460DEB1C2E&index=2&feature=plpp_video

http://www.youtube.com/watch?v=Yd-LCYx0eok&list=PLE07064460DEB1C2E&index=2&feature=plpp_video

http://www.youtube.com/watch?v=Yd-LCYx0eok&list=PLE07064460DEB1C2E&index=2&feature=plpp_video

http://www.youtube.com/watch?v=Yd-LCYx0eok&list=PLE07064460DEB1C2E&index=2&feature=plpp_video

http://www.youtube.com/watch?v=WapkhX_c69s&list=PLE07064460DEB1C2E&index=4&feature=plpp_video

http://www.youtube.com/watch?v=WapkhX_c69s&list=PLE07064460DEB1C2E&index=4&feature=plpp_video

http://www.youtube.com/watch?v=B3RwOseCQKQ&list=PLE07064460DEB1C2E&index=5&feature=plpp_video

http://www.youtube.com/watch?v=B3RwOseCQKQ&list=PLE07064460DEB1C2E&index=5&feature=plpp_video

http://www.youtube.com/watch?v=-N6yRD8WU88&list=PLE07064460DEB1C2E&index=6&feature=plpp_video

http://www.youtube.com/watch?v=-N6yRD8WU88&list=PLE07064460DEB1C2E&index=6&feature=plpp_video

http://www.youtube.com/watch?v=3RkpRZS_bg0&list=PLE07064460DEB1C2E&index=7&feature=plpp_video

http://www.youtube.com/watch?v=3RkpRZS_bg0&list=PLE07064460DEB1C2E&index=7&feature=plpp_video

http://www.youtube.com/watch?v=aSbe8P8luIk&list=PLE07064460DEB1C2E&index=8&feature=plpp_video

http://www.youtube.com/watch?v=aSbe8P8luIk&list=PLE07064460DEB1C2E&index=8&feature=plpp_video

http://www.youtube.com/watch?v=NKDFcCYYJZ0&list=PLE07064460DEB1C2E&index=9&feature=plpp_video

http://www.youtube.com/watch?v=NKDFcCYYJZ0&list=PLE07064460DEB1C2E&index=9&feature=plpp_video

[markievicz]

awesome work mab.

really delighted to see that 314 bench - i know you wanted to get over 300 , but boy did you smash that!
also a PR in the other two events too , thats great going.

will check out the videos later for sure!

[BendtheBar]

Squats all looked easy. Wide and deep. You're a natural with depth.

Deadlifts...strong. You have some form issues that we need to help you with. Once you get them nailed down you're going to be mid-600s before you know it.

Great work! Amazing things coming.

Proud of you.

[MVP]

Awesome lifting man.

[Squatter]

So great to see you get so excited about your benching.

Inspiring to see you squat 405+ so deep. Well done Mike.

I agree with Steve, once you get better leverage with those deads you are going to be super scary strong. The sky is not even the limit for you.

Really proud of you. Now I really cannot wait until July!!

[mab54]

Originally Posted by markievicz

awesome work mab.

really delighted to see that 314 bench - i know you wanted to get over 300 , but boy did you smash that!
also a PR in the other two events too , thats great going.

will check out the videos later for sure!

Thanks a lot mark, and yeah I had been aiming for that 300 in the meet. Then I was completely stunned when I got the 314 up, I really went into it thinking I was going to be pinned.

Originally Posted by BendtheBar

Squats all looked easy. Wide and deep. You're a natural with depth.

Deadlifts...strong. You have some form issues that we need to help you with. Once you get them nailed down you're going to be mid-600s before you know it.

Great work! Amazing things coming.

Proud of you.

Thanks a lot BtB that really means a lot.

I just started squating wide to give it a try and really liked it.

I'm not sure if I always deadlift like that or if it was nerves, but my form was horrid.

Originally Posted by MVP

Awesome lifting man.

Thanks MVP!

4/2/12

Deadlift
515x0 horrible idea only about a 1/2 inch off the floor
475x0 bad idea only about 2 inches off the floor
405x1 Just working form
405x1
405x1
405x1
405x1

Squats
275x8 Could have gone to 12
275x8 had to stop

Rippetoe/Power Shrug
405x2
405x2
405x2
405x2
405x2
405x2
405x2
450x2
450x2
450x2

Sidebends
110x4
110x3
110x3

Crunch
BWx10

Jump Rope
SS with 100 ropes inbetween every set from the first power shrug till the end, then made sure I had at least 2000 jumps.

Notes: Only reason I even went for the 515 is because during warmups I felt great, everything flew right up. Tried working with better form on deadlift by watching Benedikt Magnusson and others, but it feels forced the other way feels a lot more natural. Also thinking about starting to use a belt since almost everyone at the meet said I should be using one.

This week I'm just going to use about 60%-70% of 1rm and go through the motions till next week.

[mab54]

Originally Posted by Squatter

So great to see you get so excited about your benching.

Inspiring to see you squat 405+ so deep. Well done Mike.

I agree with Steve, once you get better leverage with those deads you are going to be super scary strong. The sky is not even the limit for you.

Really proud of you. Now I really cannot wait until July!!

Haha thanks I get really excited when I hit a PR, no matter what it is!

It's kindof funny everyone has said that but when squatting I felt a little high.

Hoping you and Steve are right, because after looking at it again I almost stifflegged it!

And again thanks I really love all the support we give around here to each other!

[bruteforce]

Great work in here MAB, and fantastic job with the comp!!

[Off Road]

Strong little bugger aint ya.

[mab54]

Originally Posted by bruteforce

Great work in here MAB, and fantastic job with the comp!!

Thanks Brute!

Originally Posted by Off Road

Strong little bugger aint ya.

Haha, thanks OR!