mab 5/3/1 powerlifting

[RobMoriRB]

one hell of a work out

[mab54]

Originally Posted by big_swede

Really inspiring lifting ma , you rock.

Thank you Swede, no you rock!

Originally Posted by Kuytrider

Massive work in here Imp! Just keep doing those punch the clock sessions (which seem to be a rare session where you DON'T hit a PR ) and you'll smash everything to pieces on your best days.

Thanks Kuyt, and let us hope that these sessions will lead to something big someday!

Originally Posted by ravimolasaria

nice session Mab ... it is not necessary that we should hit a PR in every session ... good work keep it up and be back stronger next session ...

Thanks Ravi, but it is nice to hit a PR every session!

Originally Posted by RobMoriRB

one hell of a work out

Thanks Rob!

6/2/12

Log Clean each rep and Press
Goal Actual
155x5 155x5
175x3 175x3
195x1 195x4

Crunches
BWx35
BWx35

Military Press
Goal Actual
125x3 125x5 Forgot it was 3x3 day
145x3 145x3
160x3 160x8

Pushups
BWx36

Walk
2 Miles

Notes: First day of restarting 3/5/1 just for OHPing, and forgot how much I loved it and how it was nice to just go in and do one top set.

Military Press felt like nothing and got a pretty nice pump from it.

I think when I switch routines again(early/late Aug) I'm going to use a top set for the 3 powerlifts and use these as my back off sets. For example on bench days my 3-5 singles followed by either right after it or on rep day 5/3/1or 3/5/1. Still not sure yet but kind of like the idea, may be even one top set of 3 or 4 on DL followed by it.

[RobMoriRB]

lol you crushed your goals today good job.

[big_swede]

Strong repwork on the log, thats a real ballbuster! :-)

[BendtheBar]

So you're going to build to the heavy singles, and then do a max rep set with the back off weight? If so I like that approach.

[Squatter]

Lifting strong as ever Mike!! Do you go to a strongman gym that has a log to c&p?

[Off Road]

Nice job with the log. My nephew has a log, I've gotta give it a try one of these days.

[mab54]

Originally Posted by RobMoriRB

lol you crushed your goals today good job.

Thanks Rob, but they will get much harder once we go through a few cycles.

Originally Posted by big_swede

Strong repwork on the log, thats a real ballbuster! :-)

Thanks you swede! The cleaning is really easy, but the press is when you can really tell the difference.

Originally Posted by BendtheBar

So you're going to build to the heavy singles, and then do a max rep set with the back off weight? If so I like that approach.

Kind of, I will be doing that with bench without a doubt. I'm not sure about Squats and DL. Looking through my logs I always do my best when I am working with high reps on Deadlift. My biggest gain in DL was when I used no extra work and just worked up to a set of 10.

So I have no idea what I'm going to do after the meet.

Originally Posted by Squatter

Lifting strong as ever Mike!! Do you go to a strongman gym that has a log to c&p?

Thanks, no I recieved a log for my 16th birthday. Most kids ask for a car or something like that, I ask for a log!

Originally Posted by Off Road

Nice job with the log. My nephew has a log, I've gotta give it a try one of these days.

Thanks OR, it's really fun and a nice break from a regualer bar. The first time you clean it you might hate it, but after a while it becomes second nature.

6/4/12

Deadlift
565x1 So close to a second rep but just couldn't
565x1
565x0 not even off the ground
525x1 just playing with form but still a very hard rep

Crunch
25x20
25x20

Squats
375x5
375x2 failed 3rd rep called it a night

Walk
2 mile

Notes: Was very angry today with deads, I know I sound whiny , second week with no improvement. So that means one thing, raise weight 10 pounds because missing it a 3rd week will just drive me crazy!

Squats I have no idea what happened, the first set was okay but first time I have ever had a problem with keeping the bar in place kept trying to rule down my back. Tried bringing my grip in but couldn't really tell a difference.

I have changed deadlift form this week, I no longer do the snap thing like in my video but tried my hardest to imitate Magnusson. Still not 100% but looks a lot better.

[ravimolasaria]

Originally Posted by mab54

Thank you Swede, no you rock!



Thanks Kuyt, and let us hope that these sessions will lead to something big someday!



Thanks Ravi, but it is nice to hit a PR every session!



Thanks Rob!

6/2/12

Log Clean each rep and Press
Goal Actual
155x5 155x5
175x3 175x3
195x1 195x4

Crunches
BWx35
BWx35

Military Press
Goal Actual
125x3 125x5 Forgot it was 3x3 day
145x3 145x3
160x3 160x8

Pushups
BWx36

Walk
2 Miles

Notes: First day of restarting 3/5/1 just for OHPing, and forgot how much I loved it and how it was nice to just go in and do one top set.

Military Press felt like nothing and got a pretty nice pump from it.

I think when I switch routines again(early/late Aug) I'm going to use a top set for the 3 powerlifts and use these as my back off sets. For example on bench days my 3-5 singles followed by either right after it or on rep day 5/3/1or 3/5/1. Still not sure yet but kind of like the idea, may be even one top set of 3 or 4 on DL followed by it.

great going MAB ... superb doing ...

[BendtheBar]

Hang tough with those deadlifts. At some point progression might come to a grinding halt. You run up the ladder fairly quickly. If it stalls you may need to get creative and change a few things.