Mike's 5-3-1 Fullbody Routine

[BendtheBar]

Originally Posted by MikeM

BtB called it exactly. I made progress on all my meet lifts, raised my total 55 lbs, did win my age and weight division and got a plaque (wasn't that many masters I raw lifters, so while I'm proud of this, it's not as great of an accomplishment as it sounds).

Congrats on the progress Mike.

On the flip side, I missed all three third attempts and I am flat out emabarrassed by my third squat attempt. I honestly don't know what happened. I just lost my mind, dropped like a stone, lost my air and had no chance after all that idiocy.

Similar thing happened on bench third. Just lost tightness and got no pop off my chest.

Sorry to hear that. Know how frustrating it can be.

However, that's why meets are a hell of a lot different than lifting in your garage!

Truth. Sometimes that single attempt isn't going to fall our way.

Stay strong though Mike and enjoy the process. That's the key to all good things.

I'm damn proud of you for how hard you have worked this year. The strength will keep coming.

[ravimolasaria]

Originally Posted by MikeM

Squat
Made 135 (297) and 145 (319, meet PR)
Missed 155 (341)

Bench
Made 107.5 (237) and 115 (253, meet PR)
Missed 125 (275)

Deadlift
Made 147.5 (325) and 160 (352, meet PR))
Missed 170 (374)

very very strong numbers Mike ... You did a fabulous job ...

[markievicz]

Well done Mike and congrats on raising your meet total by 55lbs.
I wouldnt worry about missing lifts.... Id rather miss one trying my best than be playing it safe and keeping one eye on my total

Looking forward to the vids

[J_Byrd]

Nothing like getting out there and doing it on the platform! Congrats on the progress, what is what lifting is all about!

[Squatter]

I remember you saying your goal was to make all 9 lifts, but making all your 1st & 2nd lifts is just amazing lifting, especially considering Liftitis was spreading around like the plague. It seems like you picked your lifts very wisely. I am also very proud of you for a great accomplishement with that 55 lb progress. My goal in Vegas is to beat my 1st meet totals, and if I do I will also be a happy camper.

Congratz Mike!!

[MikeM]

Thank you very much fellas! I really appreciate your support. I know it helps me.

Nothing on for this week except resting and eating anything I want. Then it's back to more disciplined eating. I'm leaning toward lower carb eating, but mostly through cleaner carbs and most of them at one particular meal. I noticed simply by going clean carb I dropped 5-6 pounds easily this past month. I don't really care what I weigh (within reason), but I want to figure out where I really should be. I also am going to be much more precise in terms of getting enough protein. I wing that too much and I don't think that's good.

And obviously I need to get going on the next phase of lifting. I'm going to be sticking with Wendler, but getting out of fullbody stuff for a while and going into a lift a day again.

Goals:
1. Better conditioning.
2. Keep progressing on lifts. Especially on better form and becoming a lot more consistent with my set ups and cues and practicing how to get tight and stay tight longer and better.
3. Start adding in some strongman type stuff with an eye on doing a meet for that next year sometime.
4. Be more consistent with flexibilty stuff and corrective lifts, as well as post workout stretching and recovery stuff.

So, my plan is for the next two months to do 5-3-1 with Boring But Big and finishing with a strongman type activity or running hills.

To ease into this, I will not push too much on extra reps at first. I'll start the 5x 10s very low, and start with very light sets and reps with strongman stuff and running building up volume on all that as I adjust.

Pretty basic Wendler routine, but I am going to modify it for Deadlifts as high rep deadlifting is not a good idea for me for a variety of reasons. I'm only going to be conventional from the floor twice a month, and only once a month above 90%. Instead I'm going to be doing more Sumo, Rack Pulls/Shrugs, Rows, etc. BtB gave me the idea and those things will fit into the 5x 10 template pretty well.

Enough rambling. I've got a plan laid out which I will start Monday in a new log.

Onward and upward. JB called it. Just keep moving forward, that's what it's all about.

[ravimolasaria]

best luck Mike ... keep pushing your limits ...

[BendtheBar]

Good luck Mike. See the plan, be the plan.

Hope to see that deadlift fly up.

[Squatter]

Plan & Goals seem very well thought out and realistic Mike. That also is the direction I will likely take after my meet, with the exception of Strongman. I am going to stick with Powerlifting only. Looking forward to following along this coming year.

[mab54]

Just wanted to stop in and say I had a great time meeting you and would love to another meet with you!

Also love the new plan and can't wait to see you put in action!