Mike's 5-3-1 Fullbody Routine

[MikeM]

Thanks Fellas! I will be working them in to see how it goes in my next cycle definitly good advice, so thanks all.

OR, I'm so used to my daughter coming in at bad times, I don't even notice it anymore! She's four now, but once she hits school age, I'm setting up a no child zone around my lifting for sure!!

Yeah Josh, you pegged it as being too much for a deload. I honestly had no intention of going that high, but as I was testing out the Sumos, I just was so surprised how different they felt. I'll probably pay for it this week, though.

Kuyt, I think you are right, they are a strange beast. We'll see how it goes.

JB and BtB, I agree that using them will hit some things I maybe neglected before. I'm telling you my ass and hamstrings hurt for like two days!

ANyway, back to work today. I was forced to miss Monday with some family stuff, but I'm switching things up a bit anyway. I'm only going to one lift a day for this cycle and I'm rearranging weeks so that it's more similar to 5-3-1 for powerlifting. So, 3's week first with a couple singles, then 5's (no extra reps), then 5-3-1. I'm resetting and going four days a week after the meet with this sysytem. But more on that later.

Tuesday, cycle 6, week 1

Warmups: Rowing and Pullups about 15 total in between a lot of leg and hip stuff.

Squat:
3x 230, 260, 290
1x 315
1x 335 (PR, but not as easy as I expected which is probably being greedy )

3x 5x 225 (squatted in sneakers, not so easy for me with my bad ankle)
ss w/ 3x 3 60 yard uphill "runs".

Laid on cool floor of garage for a bit after that I can tell you. Then a little bit of stretching to finish.

1x 335:

MVI 6455 - YouTube

MVI 6455 - YouTube

So, pleased with the PR, but I really thought I'd just blast that up. Not so. Still, there you go.

I added in some conditioning as Kuyt is beginning to make me feel like a fat slob! And I really just eased into it. The squats were not too tough and the runs were faster than a jog, but nowhere near a true sprint. My next routine will have a lot more conditioning involved, though.

Bench tomorrow, OHP and Deadlifts Friday. Meet is in a little less than four weeks, started the week at a touch over 198, so on track there.

[MikeM]

Big day on bench! Finally took a shot at 275 and aced it! Nice. Was a short pause for sure, but no worse than I've seen, so I'm counting it.

Wednesday, cycle 6, week 1

Warmups: Rowing and lots of pulldowns

Bench:
3x 185, 210, 235
ss w/ BB Row:
5x 10x 135

Pause:
1x 235, 255
1x 275 (PR)

Bench:
5x 225
ss w/ 8x 20KB push throws
5x 185
ss w/ 8x 20 KB push throws (225 was a bit too heavy for this type of supersets)

Did the down sets and push throws as some dynamic activity and conditioning as well as some bonus volume on bench. But less and less of this as the month goes on.

Finished with a lot of band stuff for the shoulder.

1x 255:

MVI 6456 - YouTube

MVI 6456 - YouTube

1x 275:

MVI 6457 - YouTube

MVI 6457 - YouTube

OK, so pleased with the squats and bench heading into the meet later this month. No more heavy lifts of either, nothing over 85% or so, just going to focus on the minimum reps required and just blasting them up as powerful as possible.

Deadlifts Friday to see where I'm at there. Wish me luck!

[mab54]

Great Bench Mike, can't wait to see what you will be able to do at the meet!

Do you know if you're in the meet yet? I havn't see the list yet so I'm not sure if I can go yet.

[markievicz]

Two good days in a row Mike,

Squat PR was a nice little battle and bench looked good to me.

Confidence should be high heading into the meet

[BendtheBar]

That 335 looked good. Congrats big Mike. Nice to see you fight it up. Bench was nice too. Very fluid and powerful rep.

Creeping close to that 1000 total

[MikeM]

Thanks, BtB! That's the goal.

Thanks, Mark! I do feel a lot more confident than last time, but you never know. Not taking anything for granted.

Thanks, mab! But sorry to disappoint. You've pretty much seen what I can do at the meet. Maybe 5 pounds here or there different, but my goals are to hit all 9 lifts and hopefully get 1000 total. That's it.

My third lifts will be right around these numbers, maybe a 340-345 squat if I'm really feeling good, bench will probably be 275 at best as using a different bench is always tough for me to adjust to with my short legs, although the handoff does make it easier.

That gets me to right around 610-620, so a 385 or so deadlift should get me to 1000. We'll see. More important this time is pacing myself and hitting all 9 lifts. Late next year is when I plan on putting up some really good numbers.

I don't actually know if I'm in the meet yet either, btw. I assume I am as the meet director cashed my check, but I guess until I see a roster I can't say for sure.

I get the feeling USAPL Virgnia powerlifting is a little bit unorganized locally as the website says the chairman is a North Carolina guy and they are looking for someone local to step up and take over. I could be wrong but that's the impression I get.

I finally have an afternoon off, so I'll get to check out what you all have been up to lately. It's been tough to peruse logs lately unfortunately.

[Squatter]

Huge effort on muscling up that squat PR Mike. Really good to see heading into a meet. Paused bench of 275 is sweet. My current tng PR is 275, although I think I can do it paused. Keeping pace with you on that lift makes me happy.

[Kuytrider]

Fat slob you are not! And you lift much more than me so you're in a good place right now Conditioning is a pain in the ass so building gradually is the absolute best thing you can do.
Congrats on two more great PRs. That squat was a battle and you won

[BendtheBar]

Originally Posted by MikeM

I don't actually know if I'm in the meet yet either, btw. I assume I am as the meet director cashed my check, but I guess until I see a roster I can't say for sure.

I get the feeling USAPL Virgnia powerlifting is a little bit unorganized locally as the website says the chairman is a North Carolina guy and they are looking for someone local to step up and take over. I could be wrong but that's the impression I get.

.

Did they send you an USAPL card or anything in the mail?

[Off Road]

Nice bench press Mike.