Mike's 5-3-1 Fullbody Routine

[Squatter]

Ha - a 60 lb PR!! Get ready for like a 150 lb PR when you get Versagripps!! Those power shrugs build traps like nothing else!!

Glad your feeling better Mike!!

[BendtheBar]

Great work big Mike. How long did that session take you? Looks uber intense.

[Kuytrider]

Dynamic power shrugs are indeed the way forward. My traps hurt the next day even at 286 weight!
Great work Mike.

[markievicz]

looking good in here mike,

congrats to your wife also on the possible job offers

[MikeM]

Originally Posted by Kuytrider

Dynamic power shrugs are indeed the way forward. My traps hurt the next day even at 286 weight!
Great work Mike.

Thanks! Wow, no kidding! Trap pain is like nothing else. It hurts to just let my arms hang down at my sides! I've had them on the table/desk or on the arm of the couch all damn day. Not kidding. You were right JT! No mowing would have happened today!

BtB, took about 80-90 min., warmups to out the door after stretching. I was done with the deload stuff in like 20 min. The rest was intense, but only a couple sets each and I superset a lot of the extra stuff I do.

Thanks fellas! And yeah, the job offers are cool and a big step up us, but a bit scary thinking about moving. I've lived in Maryland my whole life practically. Weird to think about leaving here. We'll see. But, you never know, could be a great change out of my complacency too, maybe I'll move right next door to a powelifting gym with strongman toys too! Heck, maybe I'll build one in my backyard! We'll see.

[mab54]

Great session Mike, nothing better then the pain of power shrugs!

[MikeM]

Thanks, mab! Yeah, did one rep of cleans today and bagged them! I'm hoping to not feel like my traps are trying to crawl off my body by Monday! Only half kidding!

Just to make the week complete, I decided to rep out with legs, butt, chest and back today. I figure I've got two days to recover!

Friday, Cycle 1, week 4 Deload complete

Rowing and leg stuff, arm stuff in the bench warmups

Squat:
3x 5x 185

Bench:
5x 140, 150, 165
ss w/ Hi Row: 3x 8x 140

Leg Press:
2x 15x 450 (10 plates)
ss w/ Step ups: 2x 10x 50 (last couple reps of each set were a bit a of jesus moment!)

Inverted Rows:
BWx 12, 10, 9
ss w/ pushups: 26, 18, 17

Hammers:
3x 10x 25
ss w/ Side Plank: 3x 30 sec. per side

Laid on the floor for a bit sweating like a stuck pig, before crawling home.

Seriously, I don't know how body builders do it! If I did workouts like that regularly, I'd be dead in a month.

Still, fun stuff to do every once in a while! BtB, took 65 min start to finish (nothing afterward except a shower, though)

Anyway, back to business next week!

Rep PRs with 270 squat, 225 bench, 140 OHP, and 315 deads by the end of the this next cycle! Maybe even a C+P of 170 if all goes well. We'll see.

[IronWill]

Lookin good Mike

Curious, what is ss?

[MikeM]

ss w/ = "supersetted with". So I do a bench set, then a row set, then a bench set, and so on until I'm done.

I like supersetting, especially opposite exercises as it just feels right, but also because it makes the workout go faster. I usually do 2-3 min rest between sets of bench for example, so bench could take like 20 minutes on it's own, or more even on a heavy day. Then I'd have to spend some time rowing too.

Another advantage is it balances the muscles around your shoulders so that you're working both sides equally, which is important for shoulder health.

But, if I superset stuff, it's adifferent muscle so it kind of combines the rest periods. I bench, then stroll over to the rows to row, stroll back and I'm benching again in about 3 minutes and I knocked the rows out too.

For stuff like curls and whatever, it goes even faster than that as they are just a single muscle worked and barely any rest needed.

Hmmm.... long winded as usual! I probably should learn to superset my answers!

[IronWill]

Originally Posted by MikeM

Hmmm.... long winded as usual! I probably should learn to superset my answers!

he he Thanks for the explanation tho, no matter how long winded!