Mike's 5-3-1 Fullbody Routine

[Tannhauser]

Originally Posted by MikeM

Somebody needs to post something random in it everyday so It's not so hard to find!

My Uncle Ron was - despite his claims to the contrary - no taller than a carrot. I know this for a fact because I caught him in the vegetable tray, nestling next to a bunch. I'd been looking for him all evening, because he had borrowed my recordings of Sammy Hagar insulting a xylophone. I pulled out the tray and there he was! I would say large as life, but I'm not one for irony.

Uncle Ron joins me in saying: 'Nice lifting.'

[tank]

Originally Posted by Tannhauser

My Uncle Ron was - despite his claims to the contrary - no taller than a carrot. I know this for a fact because I caught him in the vegetable tray, nestling next to a bunch. I'd been looking for him all evening, because he had borrowed my recordings of Sammy Hagar insulting a xylophone. I pulled out the tray and there he was! I would say large as life, but I'm not one for irony.

Uncle Ron joins me in saying: 'Nice lifting.'

lmao... that is GOLD!

[BigJosh]

Great work Mike ol' chum. Congratulations on the PRs. A mini PR is still a PR none the less.

[Pull14]

Great overhead and deadlift PR's Mike!!

Tann... lmao...

[MikeM]

Originally Posted by Tannhauser

My Uncle Ron was - despite his claims to the contrary - no taller than a carrot. I know this for a fact because I caught him in the vegetable tray, nestling next to a bunch. I'd been looking for him all evening, because he had borrowed my recordings of Sammy Hagar insulting a xylophone. I pulled out the tray and there he was! I would say large as life, but I'm not one for irony.

Uncle Ron joins me in saying: 'Nice lifting.'

Well done sir! Tell Uncle Ron thanks for me!

Thanks, BtB, Tank. I guess snatch jokes never get old.

Thanks, Mike! However, maybe when my lifts get within, oh say, 200-300 lbs of yours, maybe my elbows won't be so flexible either!

Spart, good tip. I'm going to try that both for the reason you mentioned and because I think it will help me stay more upright. I always feel like I'm over the bar too much. We'll see. Thanks!

Thanks, Josh and Pull! I'm liking hitting these rep PRs right now. I didn't think I would, but I do. Of course things haven't started getting really hard yet, so We'll see.

Friday, cycle 1 week 1

Traps are in a hell of a state, so no snatch, and took it easy on the cleans, didn't even pull from the floor because my low back was grumbling a bit.

Hang Cleans:
2x 3x 125

Squat:
205x 7, 9 (PR), and 5 (rep goal met, add 5)

Bench:
5x 175, 185
6x 195
ss w/ CS Row: 5x 10x 110

1 Arm Farmers:
45 plate x 1 min each

Hammer Curls:
2x 15x 20DB

Shoulder stuff and back yoga.

Weird how that second set with the rep goal stuff is always seems to be easier for me. I'm not pushing these very close failure though. I always stop a rep or two short. They'll get harder soon enough on their own.

And either I need to use straps, or I need to do something different for core work as my grip is more the problem with these Farmers. I don't feel like they are a doing much core work at these weights, but higher weights, I can't hold them very long. Have to mull this over. Seriously thinking of going back to Side Bends. We'll see.

OK. First week in the books. I feel good. We'll see how it goes.

Have a nice weekend everybody!

[tank]

Great work, Mike.

That second set consistently being your best probably means you're warmed up to the lift by that set. You may want to consider adding an additional set to the back end, or doing an additional warm-up set.

[bruteforce]

Great work Mike! Always good to see the reps going up!

[BendtheBar]

Squat PR!

Have a great weekend Mike.

[Pull14]

Nice squat PR Mike... stepping away from the heavier weight is a little disconcerting at first, but when PR's are a rollin, you no longer care! Keep it up.

Carry over from core work is subtle but over time you'll find that holding position in the big lifts gets easier. If the farmers aren't for grip, definitely strap up to some bigger weight. Any overhead walks/carries are other options which you will feel immediately; waiter carries (one DB overhead), or two DB/barbell overhead walks.

[mab54]

Great job on the PR mike!

And pull nailed it with the farmers walk, you won't notice at first but over time you will find it easier to stay upright with everything.