mab 5/3/1 powerlifting

[mab54]

Originally Posted by big_swede

I like the plan for the C&P! Thats pretty much how I do it too and got the idea from Pull14, work up to daily 1RM - preferably a PB and then do 2x3 and 3x2 as downsets. Get it!

Thanks swede, the first thing to do is learn how to clean though!

Originally Posted by BendtheBar

Excellent session MAB. Looks brutal.

Thanks BtB!

Originally Posted by Squatter

Cleans and Oly Lifts in general take a helluva lot of practice and time to get right. Getting under the bar just at the exact split second when the bar loses its upward momentum is tricky to get the hang of.

Your lifting overall looks great Mike. How is the deadlift form coming along?

I plan on working a lot this summer on the clean and jerk, I think learning the clean will help me be more explosive and learning the jerk should help my log press a lot.

Thanks Jim, and its looking better but I just don't feel right doing it 100% the way the show in the video so I'm playing around a bit.

Originally Posted by Hazzard

WUT. 200 jumps for every set?? You nutter. Awesome work throughout man.

Yep, well how else am I going to get my one cardio session in a week!

4/26/12

Sqauts
365x3 easy
365x3 easy
365x3 okay
365x3 okay
365x3 hard
365x3 hard

Sumo Deadlifts
405x10
415x6 Just dead by this point

Anderson 1/3 squats
505x1
505x3 went all out
505x1

Rack Pull
450x1
535x1

Sidebends
115x6
115x6

Notes: Warming up for squats felt a little heavy but once I actually started it felt fine. The 405 sumos was just a cardio session, the 415 was a battle to the death and the bar won this time!

Wanted 5 reps on andersons, was going to do it in singles but just went for it instead. Wasn't feeling like doing rackpulls so went for a 10 pound PR and got it then went inside!

[big_swede]

I love every bit off that session! Great work bud!

[MikeM]

Yeah, no kidding Swede! That's some nice work there, mab!

Let's see, by your own admission you did what, about 6-7 "hard" sets total?

And in those hard sets alone you lifted 6 reps with 365, 6 with 415, 5 with 505, and 1 with 450 and 535. What is that about 8 tons lifted in less than 20 reps? And your "easy" sets were about 5 tons in 24 reps?

Yeah, I'll say that's a good day!

[Squatter]

I really liked the set by set difficulty rating on the "sqauts" Mike. I would have had to been hospitalized after 405X5 Sumo let alone 405 X10. Gotta admire your determination and your a nut for adding 10 more lbs!!

What the heck is an "Anderson" squat?

[bruteforce]

Heavy duty work in here MAB.

[miked96]

Nice session MAB!

[BendtheBar]

the 415 was a battle to the death and the bar won this time!

Just pretend it's a 2 out of 3 falls match and get it next time.

[Pull14]

Strong work MAB, big chuck of volume at pretty damn heavy weight. Great throughout.

On those cleans, Californiastrength.com has glenn pendlays instruction videos...

[mab54]

Originally Posted by big_swede

I love every bit off that session! Great work bud!

Thanks Swede!

Originally Posted by MikeM

Yeah, no kidding Swede! That's some nice work there, mab!

Let's see, by your own admission you did what, about 6-7 "hard" sets total?

And in those hard sets alone you lifted 6 reps with 365, 6 with 415, 5 with 505, and 1 with 450 and 535. What is that about 8 tons lifted in less than 20 reps? And your "easy" sets were about 5 tons in 24 reps?

Yeah, I'll say that's a good day!

Haha, when you put it that way it sounds a lot better then just an okay day!

Thanks Mike for all the support.

Originally Posted by Squatter

I really liked the set by set difficulty rating on the "sqauts" Mike. I would have had to been hospitalized after 405X5 Sumo let alone 405 X10. Gotta admire your determination and your a nut for adding 10 more lbs!!

What the heck is an "Anderson" squat?

Thanks Jim, love them high rep deads though. An Anderson Squat is when you put the bar on the safety pins and lift it from a dead stop and not unracking it and then squating.

Just had to point out the typo and make me look dumb!

Originally Posted by bruteforce

Heavy duty work in here MAB.

Thanks Brute!

Originally Posted by miked96

Nice session MAB!

Thanks Mike!

Originally Posted by BendtheBar

Just pretend it's a 2 out of 3 falls match and get it next time.

I think I could of had it if I hadn't done the 405x10, that just took everything out of me.

Originally Posted by Pull14

Strong work MAB, big chuck of volume at pretty damn heavy weight. Great throughout.

On those cleans, Californiastrength.com has glenn pendlays instruction videos...

Thanks Pull, I will check the website out later could use all the help I can get. I will try and practice with his technique next time I get a chance, maybe later today.

4/27/12

Bench Press TnG
285x3
285x2
285x4 Got a lot of leg drive on this one

2 Board Press
315x2
315x2
315x2
315x0 Just didn't have the drive

Chinup
35x8
35x8
35x6

CGBP
225x8
235x8
245x6

Barbell Rows
230x5
230x5
230x5

Concentration Curl
45x7
45x7

Pushups
BWx20

Notes: The only really hard thing today was 2 board press, just felt a lot heavier then I was expecting.

Everything else for the most part felt pretty good.

[JTurner]

Some great lifting mab, all lifts looking strong.