Mike's 5-3-1 Fullbody Routine

[tank]

Making great progress, Mike. Awesome work!

[mab54]

3 PRs in one day, nothing better then that right there. Keep on going Mike!

[BendtheBar]

Main goal is still to squat 385, then bench 300, then deadlift 405

Great goals. Bringing your squat up should help raise that deadlift higher.

[MikeM]

Thanks, fellas!! BtB, that's my thought exactly. I'm convinced boosting my squat will boost everything. That's the plan for the rest of this year. Keep pushing my squat up. That will raise all boats. (Hopefully)

And Brute, the way I'm working this is to focus on the main lifts. I do do O-lifts first, but they are so light right now, they're more warmups and technique work than anything else, then I go to the main lift, then whatever else. Only exception is deadlifting and my reasoning there is nothing done before them seems to affect my deadlifts at all. I still hit similar numbers no matter doing them first or last. And I figure you're always going to be doing them at a meet last anyway when you're already beat down, so might as well train that way too. When the O-lifts get heavy enough to be truly taxing, they'll get shifted to an in between day or a Saturday fun session or something.

Nothing shall interfere with my squat progress! What was it Captain Kirk said? I'm on a mission here!

Oof! Today was a bear. Kids have been pretty sick all week, so of course I woke up with it today. Just a head cold, but snotty and achy. Not good. Still, there you go. Just did the main lifts skipped the rest.

Friday, cycle 1, week 3

Squat:
215x 8 (PR), 7, 5 (reps met, add 5)

Bench:
5x 175
3x 195
5x 220 (PR)

C.S. Rows:
5x 10x 110

A few curls and shoulder stuff and that's it. I'm not gonna lie, those squats and bench were damn heavy today. Heavier than they should have been anyway.

Deload next week which I'm thinking is coming at a good time. Aside from the cold, the reps are piling up and I could use a bit of easy week as I'm am wicked busy right now too.

Have a nice weekend everybody!

[BigJosh]

Hey Hey Hey, great squats and bench!!! Congratulations on the PRs, all though they probably aren't that big of deal to you anymore because you are breaking them so damn often!!!

Seriously good work. They may have felt heavy, but you nailed them. Enjoy the deload week. Hope you are able to fight off the bug!

[tank]

Congrats on those PRs, Mike. You are bulldozing along.

[BendtheBar]

Thanks, fellas!! BtB, that's my thought exactly. I'm convinced boosting my squat will boost everything. That's the plan for the rest of this year. Keep pushing my squat up. That will raise all boats. (Hopefully)

I think it will.

And another day, more PRs more Mike. By the end of the year you're going to look back at your meet numbers and be surprised how far you've come. I look forward to that day.

[Kuytrider]

Nice work Machine Gun Mike, splattering bullets into his old PR's.

[JTurner]

Rolling through the PR's, take it easy and then get back to smashing them.

[Tannhauser]

Originally Posted by MikeM

Hey Tann, what's up?

I need Uncle Ron to keep me from searching for my log all the time!

Uncle Ron was firmly of the opinion that birds do not fly South for the winter. 'A bird,' he pointed out, 'has a very small head. How can such a tiny skull possibly store the navigational equipment it would need?'

To bolster his argument, he strapped a SatNav system to a sparrow and launched the creature from the 41st floor of the Empire State Building. However, as this was 1974, the only SatNav system available was an IBM Megalodon 350, which was the size of a piano and weighed over 800 lbs. I have to say that the bird made a valiant effort to keep aloft, but the outcome was never in doubt. The Megalodon 350 plummeted to the sidewalk, killing four people.

And so, not for the first time, Uncle Ron found himself facing a lengthy prison sentence.

Congrats on the PRs