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View Full Version : Hartschuh's Off Season Training Log (5/3/1 and More...)



UHCougar05
06-12-2009, 07:50 AM
Well, I'm putting up my log here again. I'll be doing 5/3/1 through the end of the year and possibly beyond. My next meet won't be until the next APF Texas Classic some time in April 2010. I'm going to try and get my weight down as my wife and I are expecting our first child in January, so it's time to get healthy and brutally strong at the same time.

Here's the video of my last meet:

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UHCougar05
06-12-2009, 07:50 AM
Here's the past few workouts:



Week 1
5/3/1 - Week 1

Warmup

Bench
barx10x2
135x5x2
185x5
215x5
225x5
245x9

Shoulder Press w/ Log
148x10x4

CSR
3platesx8
2platesx10x2

Face Pulls
Avg Bandx12x3
______________________________________________-
5/28 - Deadlift

Conventional Deads
135x5x2
225x5
315x5
385x5
405x5
425x6 (PR is 8 reps)

Sumo Pulls off Blocks
365x5x3

Side Bends on 45 Hyper
BW+10x10,10x3
______________________________________

5/31 - Squat

SSB Squats
145x5
235x5
285x5
355x5
375x5
415x5

Sled Dragging
2platesx6 Trips(3 forward, 3 back)x160'

Crunches on Swiss Ball
bw+25x10

Spread Eagle Situps
45x10
_________________________________________________
6/3 - Week 2 Bench

Bench
barx15
135x5
185x3
225x3
245x3
255x9 - PR

DB Bench
40x10x4

Military Press
135x8x3

Panora Pressdowns
Light Bandx12x3

CSR
3platesx10x3
____________________________________________
6/4 - Week 2 Deadlift

Warmup

Sled Drag
1platexForwardxLength of Parking Lot

Deadlift
Sumo
135x5
225x3
315x3
Conventional
395x3
425x3
445x5 - I need to focus on my setup, as it screwed with my grip on the first two reps

GMs
225x5
295x5
315x5

GHR
BWx10
BW+25x8x2
_______________________________________________________
6/7 - Week 2 Squat

Squat
225x5
315x3
375x3
405x3
425x7

45 Hyper
BW+Greenx10
BWx10x3

DB Side Bends w/Thick Handle DB
45x10,10x3

Ab Wheel
BWx8
And here was last night's training:

6/11 - Bench/DL

Had a twofer, as I missed Wednesday night.

Bench
barx12
135x5
215x5
245x3
275x6

Deadlift
315x3
405x5
445x3
475x3 - two reps off my PR here, but not bad for the first wave

UHCougar05
06-15-2009, 07:03 AM
6/14 - Week 3 Squat

SSB Box Squat
235x5
315x3
355x5
405x3
455x2

Farmer's Walk
90,90x100'(50' w/ turn)x3

UHCougar05
06-18-2009, 06:52 AM
Well, I've set my sights on the 2009 Texas Strongest Man on Nov. 14th. So I've started training and I'll probably make some adjustments to the 5/3/1 to cater it more to strongman.

6/17 - Bench Deload

Bench
135x5
225x5
245x5

Log Clean and Press (13" Log)
154x5x4

Forward Sled Drag
1platexParking Lotx1.5

Thick Bar BB Rows
125x10x2