Mike's 5-3-1 Fullbody Routine

[ravimolasaria]

great lifting Mike ... good going ...

[Off Road]

Congrats on those PRs Mike. Chugging right along.

[RobMoriRB]

P P P P P PR City, keep it up

[Kuytrider]

I try not to go up more than 5kgs when in PR territory but when you feel awesome, I say why the hell not?
You bagged 365, 375 is on its way, 385 is inevitable and 400 is a-coming.

[MikeM]

Thanks, Swede! I definitely look like I lift now. Now I need to work on looking strong like you!

Thanks, Jim! Excellent advice. I'm going to do some specific things in my next routine to work on my deadlift. And yes, it is lovely here when it's not beastly hot! I think this fall there will be a lot of outdoor lifting here.

Kit, that's great advice! You know, I obsess about my squat, bench and deadlift form, yet I've never even thought about the form I use for OH lifting! I will definitly look into that and try the things you suggest. Thanks!

Thanks,Brute! Good point about max efforts, well except for you of course. Seems like you can max your deadlift anytime anywhere.

Thanks, Ravi, OR, Rob! Things are going along. I really thought I'd get more from my deadlift, but as long as it's rising, that's what's important.

Thanks for the confidence boost there, Kuyt! I'll get those numbers one day. SOmething about deadlifting is eluding me though. I really feel I should be better at it. I'll figure it out.

Cheers, fellas!

[mab54]

A PR is a PR, so don't worry about the other one just smash next time. You did the right thing by going for 385, go big or go home!

[mr_bigmuscles]

Mike, take a look at thsi video re: deadlifts. It made a world of difference from a very difficult set of 5 @ 240lbs to a hard, but smooth set of 250x5. These guys might be full of crap but after watching this I definitely noticed the weight stressing my hams/glutes instead of my lumbar erectors doing all the work.

? How to Deadlift the Proper Way ? Without Wrecking Your Back - YouTube

? How to Deadlift the Proper Way ? Without Wrecking Your Back - YouTube

[BigJosh]

Great lifting Mike. You're really progressing and getting stronger and stronger! Keep smashing it buddy!! Congratulations on the PRs.

[MikeM]

Thanks, Imp! I like that.

Thanks, Mr. Big. I love the diesel guys and I do deadlift like that when the bar is not that heavy, my problem is when it gets heavy, for some reason my hips rise too fast and I get too far forward.

Thanks, Josh!

I'm having weird back spasms today, so I called off the bench session halfway through warmups. It's like it grabs at times and is a little stiff. I don't think it's anything major, just overdoing it with the low back lately. Deload next week anyway.

So, that's that. Have a nice weekend everybody!

[MikeM]

A bit under the weather Monday, so I took the day off lifting. Deload this week anyway, I just jiggered it so I get the main stuff done today and Friday.

Wednesday, cycle 5, week 4

Warmups: 2 min rowing, hip and leg stuff

Squat:
5x 185, 205, 225

Bench:
5x 155, 165, 185
1x 185 paused

BB Row:
3x 8x 135

Stiff Deadlift/RDL (stiff dead up, RDL back to floor):
10x 135

Hammers: 15x 25 each arm

Leg Lifts off bench: 15x

A little bit of stretching and shoulder stuff and that's it.

Was just shy of 200 lbs today, so still need to cut back a little more on the calories/carbs. I did go to a cookout and soccer game Sunday with some beers, so that was my cheat for this cycle. Hopefully, that's the reason for the non loss despite a calorie/carb deficit last week. I want to get to 196-7 by Oct 25, so need to be strict untill then and I think I'll be fine.

Anyway, there you go.