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covpride
08-20-2010, 06:35 PM
Started powerlifting in March.
Numbers as of March
205lbs
Bench PR 195lbs
Squat PR 250lbs
Deadlift PR 275lbs

Now
213lbs
Bench PR 265lbs
Squat PR 365lbs
Deadlift PR 405lbs

Missed last week, and only made it in this week on Monday and today. Been doing a push/pull split.

Monday ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
185x3
225x2
225x2
255x1
255x1

CGB thumb from smooth
3 sets 135x10

Standing OH press

95x5
115x5
115x5
125x5(PR, weak but still a PR for me)
95x5

Rolling DB ext.
5 sets 35x10

Tri Pressdowns
30x20
40x10
50x10
3 sets 40x10

Had to cut the day short, usually do calf presses and abs


Today ME pull

10 min elliptical

Deficit Deads
2 sets 135x5
2 sets 225x3
315x1
315x1
365x0
315x2

RDLs(first time doing these in a long time)
3 sets 135x10

Squat
135x5
225x5
225x5
275x3
315x2

Shrugs
315x5
315x5
3 sets 225x10

Face Pulls
5 sets 55x10

Pull downs
WG 180x5
CG 180x5
WG 150x10
CG 150x10
WG 120x10
CG 120x 10

RDLs really got my hamstrings today, hadn't done them in a long time. I'll be keeping this up to date pretty regularly. Getting married in 2 weeks, and planning on my first meet at the end of October. Lots to do to say the least.

covpride
08-30-2010, 05:08 PM
So the last 3 weeks i've made it two days, lack of motivation plus getting ready for my wedding. Got back in the gym today finally. Planning on doing a meet oct 30 in springfield OH, NASA meet. So i had to change to benching with flat feet today, and I think it works better for me. Got 2 PRs pretty stoked!

Today

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
225x2
245x2
265x1
275x1(PR)
225x4

Standing OH press

135x5(PR)
135x4
125x5
2 sets 95x5

DB Benchpress
2 sets 50x10
3 sets 35x10

Rolling DB ext.
2 sets 35x10
3 sets 30x10

Tri Pressdowns
5 sets 40x10

Hanging Abs
3x10

Weighted planks(25lb plate on lower back)
3 x 30 seconds.

covpride
08-31-2010, 01:34 PM
ME pull

10 min elliptical

Conv Deads
3 sets 135x5
225x3
315x1
365x1
405x1(PR match, moved a little quicker off the floor, but still had to grind it out to lockout)
315x4

Squat
135x5
2 sets 225x3
275x3
315x1
385x0

Shrugs
5 sets 205x10

Bent BB rows
2 sets 185x5
3 sets 135x10

WG Pull downs
180x5
165x10
150x10

DB Curls
25x10
2 sets 20x10

Pulley hammer curls
3 sets 30x10

Russian twists (25lb plate)
3 x 10

covpride
09-02-2010, 02:45 PM
Speed bench

10 min elliptical

Bench
2 sets 95x10
3 sets 135x3
3 sets 155x3
3 sets 145x3

CGB thumb from smooth
3 sets 135x10

Standing OH press

95x5
4 sets 85x10

Rolling DB ext.
6 sets 25x10

Tri Pressdowns
6 sets 40x10

Abs

Hanging leg raises
3x10

Weighted planks(25 lb)
2x45 seconds
1x30 seconds

covpride
09-09-2010, 02:59 PM
ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
225x3
265x1
275x0
275x0 ( got about half way up, spotter helped a bit and locked it out)

Standing OH press

5 sets 135x5

Rolling DB ext.
30x10
45x5
45x5
30x10
30x10
30x10

Tri Pressdowns
3 sets 50x10
3 sets 40x10

ABS
Hanging leg raises 3x10

Just got back in the gym, got married this past Sunday. Hitting ME pull tomorrow. Get one more day in the gym Monday, then on our honey moon. Taking my bands with me to get some work in. Then I'll be hitting it hard in the gym starting the 20th. Preparing for my first meet on OCT 30th, i'll have 6 weeks before the meet.

covpride
09-21-2010, 02:17 PM
ME pull

10 min elliptical

Conv Deads
135x5
135x5
135x5
225x3
225x3
315x3
315x3
365x2
365x1

Speed Squat
135x5
135x5
185x5
185x5
225x3
225x2
225x2
225x2

Bent BB rows
5 sets 135x5

Pull downs
WG180x5
CG180x5
WG150x10
CG150x10
WG120x10
CG120x10

DB Curls
3sets x 10

Pulley hammer curls
4 sets 30x10

Hanging Leg Raises
3x10

Back from wedding/honeymoon now. Going to be hitting the gym consistently now, looking to add in more cardio as well. I want to start running hills as part of my cardio. The october 30th meet isn't going to happen, would cost more than i can afford at this time. So I'll be be doing a push/pull meet here in town in november. Planning on competing in the 198 weight class, so need to add in more cardio, and get my diet in check.

covpride
09-24-2010, 03:43 PM
ME push

10 min elliptical

Bench ( used short efs mini bands)
Bar x 10
Bar x 10
95x5
135x3
185x3
205x2
225x1
225x0

Standing OH press

135x5
135x5
135x5
95x5
95x5

Floor press, thumbs length from smooth
5 sets 135x5, paused each rep at bottom 1-2 seconds

Rolling DB ext.
25x10
25x10
25x10
25x10
25x10
25x10

ABS
Hanging leg raises 3x10

Next week, be back to my 4 day split, and really start busting my ass. 7 weeks out from my first meet, hoping to drop to 198, and hit PRs on both deads and Bench, think it's doable, only looking for 5-10lb PRs. If I get more than that it'll be a bonus for me.

covpride
09-30-2010, 06:05 PM
ME push

10 min elliptical

Bench
95x10
135x5
185x3
205x2
225x2
245x2
255x2 (at least one second pause at bottom of second rep)
Think i need to start pausing all reps, get in that mind set so I wait for the commands in my first meet.

Standing OH press
135x5
135x5
135x5
95x5
95x5

Rolling DB ext.
35x10
35x10
35x10
35x10
35x10

Rope tri presses
50x10
50x10
40x10
40x10
40x10

ABS
Hanging leg raises 3x10

covpride
10-01-2010, 05:14 PM
ME pull

10 min elliptical

Rack Pulls mid shin (quad mini bands)
3 sets barx5
135x5
185x3
225x1
275x0
245x1

Speed Squat
135x5
135x5
185x3
185x3
225x3
225x3

Chest supported row (machine is a seated version)
5 sets of 5, 3 45lb plates on each side.

Pull downs
WG 180x5
CG 180x5
WG 160x10
CG 160x10
WG120x10
CG 120x10

Kind of a short day, got a friend training with me now, so that should help motivate me some more. 5 weeks until my first meet, probably not going to be able to compete at 198, weigh in is an hour before the meet. Not expecting any huge PRs, but going to bust ass until then so I can at least get 10lbs PRs on bench and deadlift.

2kool
10-01-2010, 05:45 PM
strong lifting in here. congrats on the marriage! so your first meet is at the end of the month? youre progressing pretty well im sure youll do great.

covpride
10-01-2010, 07:42 PM
strong lifting in here. congrats on the marriage! so your first meet is at the end of the month? youre progressing pretty well im sure youll do great.

Thanks, November is going to be the meet I do. The one this month was going to be too expensive to go do right now. I'll do okay, but probably have to enter at 220, not sure i can cut 16 lbs by nov 13 and keep my strength up.

2kool
10-03-2010, 03:16 PM
i didnt even notice this before but you live in louisville too? where do you lift at??

covpride
10-04-2010, 04:35 PM
i didnt even notice this before but you live in louisville too? where do you lift at??

I go to Urban Active on Dixie, not the greatest but not bad. I train by myself, hoping to find some people to train with at some point. Heard that fitness factory has a few powerlifters training there. Where you lift at?

ME Push

10 min elliptical

Bench
95x10
95x10
135x5
185x3
205x2
225x2
245x2
255x2
225x5

Floor press
135x5
185x5
185x5
135x10
135x10

Rolling DB ext.
6 sets 30x10

Dumbbell Bench
6 sets 50x10

Had to cut it a bit short, still in the slow process of fixing my house up to sell. Had to paint and meet my electrician as well. My tri's were feeling it pretty good none the less though. Glad to be getting back to my normal days for training.

covpride
10-05-2010, 01:38 PM
ME pull

10 min elliptical

Rack Pulls mid shin (quad mini bands)
3 sets barx5
135x5
185x3
225x1
255x1 (10lb PR)
265x1 (20lb PR) Stoked on this, but tore a calous off. Kind of sucks, as i'll have to probably keep these out of training for a bit. Have to try and get my hand to heal up. This sucks actually, these always help me set PRs on deads.

Speed Squat
135x5
135x5
135x5
185x3
185x3
185x3
205x3
205x3
205x3

Face Pulls
5 sets of 10

Pull downs
WG 150x10
CG 150x10
WG 120x10
CG 120x10
WG105x10
CG 105x10

Curls
4 sets, 25lbx10
2 sets, 20lbx10

2kool
10-05-2010, 07:52 PM
ive never been to the urban active on dixie. ive also never heard of fitness factory. there was one gym listed on powerliftingwatch.com for louisville but i could never find out where it was. anyway i train at beechmont community center. they have a very small weight room in the basement but its only ten bucks a month. theres just one squat rack and 3 benches, with only about 3 or 4 barbells. but see im usually the only one in there every time i work out so i love it, i have it all to myself. its never really that busy being so small. but yea i have always trained alone as well, in fact im literally the only person at this gym that squats or deadlifts.

good job on your rack pull PRs. ive always wondered what its like to use bands. ive never used them for anything before.

covpride
10-05-2010, 10:01 PM
ive never been to the urban active on dixie. ive also never heard of fitness factory. there was one gym listed on powerliftingwatch.com for louisville but i could never find out where it was. anyway i train at beechmont community center. they have a very small weight room in the basement but its only ten bucks a month. theres just one squat rack and 3 benches, with only about 3 or 4 barbells. but see im usually the only one in there every time i work out so i love it, i have it all to myself. its never really that busy being so small. but yea i have always trained alone as well, in fact im literally the only person at this gym that squats or deadlifts.

good job on your rack pull PRs. ive always wondered what its like to use bands. ive never used them for anything before.

Nice man, sounds like a great little spot to train at. Yeah, there are lots of dudes at urban active that have huge upper bodies, and I never see them train lower body at all. It kills me how some people don't work the lower body/core. Thanks for the encouragement. Rack pulls have me sore already, they are brutal against bands. Should have paid more attention, tore a big calous off. I hadn't done them in a while and forgot that happens lol. I'll have to switch up some things to let it heal.

2kool
10-06-2010, 10:12 PM
yeah man its a great place, but only to people like us you know what i mean? its not fancy or up to date. just you and the bar. anyway yea i always get a laugh out of people like you described. or the ones who just cant figure out why they havent gotten any bigger or stronger in years of training, and you ask "well how much you squat?" and they say "i dont squat its bad for your knees/back ect". then you know why they are no stronger than the day you first saw them years ago. ive always loved doing rack pulls too, though i havent ever torn any callouses off. sucks man that youll have to let that heal up, im sure youll figure out a way around it for now.

covpride
10-07-2010, 08:55 AM
Speed Bench

10 min elliptical

Speed Bench (used elite short mini bands)
Barx3
Barx3
Barx3
95x3
95x3
95x3
135x3
135x3
95x3 (dropped back down cause the second set of 135x3 was moving too slow)

CG Bench with the bands still
3 sets of barx10

Tri Press
3 sets 40x10
3 sets 30x10

Rolling DB ext.
2 sets 25x10
4 sets 20x10

Dumbbell Bench
3 sets 30x10

Calf press (on leg press machine)
3 sets 270x10

Russian twists
25lb-3x20

Weighted Planks(25lb plate on back)
2x45 seconds

Good DE day, went a bit heavy on speed bench, need to adjust that for next week and going forward. 2kool, i know exactly the type of people you're talking about lol. As far as my hand goes, i'll just have to leave out band work for a bit. Be hitting speed pulls sumo stance tomorrow, so that won't be too rough on my hands. Probably do some deficit deads, and RDLs to get faster off the floor. Then in about a week or 2 get some more rack pulls with bands. Not sure what you're doing but Nov 13th is the meet, its at the convention center down town. You should come out or compete man.

2kool
10-07-2010, 08:30 PM
speed pulls sumo? do you normally pull conventional and just use sumo for the speed pulls? i deadlift sumo but when i pull off the rack i do it conventionally. i always feel stronger off the floor in sumo. as far as nov 13 i think im gonna try to get out there for that. its always been a long term goal of mine to compete someday but ive never even been to a meet at all so ill just be watching this one.

covpride
10-08-2010, 01:37 PM
speed pulls sumo? do you normally pull conventional and just use sumo for the speed pulls? i deadlift sumo but when i pull off the rack i do it conventionally. i always feel stronger off the floor in sumo. as far as nov 13 i think im gonna try to get out there for that. its always been a long term goal of mine to compete someday but ive never even been to a meet at all so ill just be watching this one.

Yeah, that's the only time i pull sumo. Just like to switch it up for those. I've never tried to pull heavy on sumo, I may try at some point and see if that works better for me. This will be my first meet as well, never been to one, but I'm wanting to just get out and do one.

covpride
10-11-2010, 12:25 PM
ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
205x2
225x2
245x1
Only able to get 245x1 today, just didn't have it in me lol. 5 weeks out from the meet, need to work on my bench, still struggling off of my chest. Thinking i'll be throwing in the dead bench as assistance.

Floor press CG
4 sets 135x5
135x10

Standing OH press
3 sets 135x5
2 sets 95x5

Rolling DB ext.
3 sets 35x10
3 sets 25x10

Tri Pressdowns
2 sets 50x10
2 sets 40x10
2 sets 30x10

ABS
Hanging leg raises 3x10
Weighted planks (45lb plate)
2 by 30 seconds.

covpride
10-12-2010, 04:33 PM
ME pull

10 min elliptical

Pull ups
1 Damn I felt soooo weak.

Chin ups
2 sets of 2 ( Still felt weak as hell, have to keep doing these.)

Deficit Conv Deads
3 sets 135x5
185x3
225x3
315x3
365x1
375x1(PR, most i've done on these, pretty stoked)

RDLs
3 sets 135x10

Speed Squat
135x3
135x3
185x3
185x3
205x3
205x3

WG Pull downs
180x10
150x10
120x10

Face Pulls

3x10 50lbs

Pulley hammer curls ( just a little vanity work)
6 sets 30x10

Russian twists (25lb plate)
2 x 10

covpride
10-14-2010, 03:15 PM
[Speed Bench

10 min elliptical

Speed Bench (used elite short mini bands)
Barx10
Barx10
95x3
95x3
95x3
115x3
115x3
115x3
95x3
95x3
95x3

Dead Bench
2 sets of 5singles x 95lbs
3 sets of 5 singles x 135lbs

Rolling dumbbell ext.
6 sets 25x10

Called it a day there, getting a sore throat and don't want to wear myself out too much. Really can't afford to get sick right now.

covpride
10-18-2010, 12:13 PM
Today

10 min elliptical

Dead Bench (done in sets of singles)
2 sets 95x5
135x5
185x3
205x2
225x2
245x1
225x5

Dumbbell bench
3 sets 40lbsx20

Rolling DB ext.
2 sets 40x10
4 sets 30x10

Tri Pressdowns
6 sets 50x10

Calf Press (On leg press machine)
8 45s
5 sets of 10

Hanging Abs
3x10

2kool
10-18-2010, 05:44 PM
keep on keepin on

covpride
10-19-2010, 02:20 PM
keep on keepin on

Thanks man, been trying to get in as much work as possible for sure. I think after the meet i'm going to focus on my diet more, and adding in more cardio/conditioning. I may try to slowly cut down to 198, would like to compete there, but not possible for this meet lol. I wouldn't mind being 220, if i had 20lbs more muscle, all in good time though. Anyway, on to today's session.

10 min elliptical

Deficit Deads
2 sets 135x5
225x3
315x2
365x1
385x1 ( 10lb PR, probably my opener for the meet. Was moving real smooth until about knee level and I felt the bar drift forward, had to grind it out the rest of the way to the top.)

Squat
135x3
135x3
185x3
185x3
205x3
205x3

RDLs
3 sets 135x10

Reverse Pec Deck
85x10
100x10
100x10

Pull downs
WG 180x8
WG 150x10
WG 120x10

Curls
3 sets 40x10
3 sets 30x10

covpride
10-25-2010, 04:15 PM
ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
205x2
225x2
245x1
255x1 Opener for the meet, nice and smooth.
275x1 Second attempt at meet, went nice and smooth, possibly better than 255, and had more in the tank.

Dead Bench - Done in sets of 5 singles
135x5
185x5
205x5

Dumbbell Bench
35x20
35x20
35x20

Tri Pressdowns
3 sets 50x10
3 sets 40x10

ABS
Hanging leg raises 3x10

20 min elliptical

Great session, feeling good about my first and second attempt. 275 was a PR match and went much better than last time i tried it. Hoping for 285 on my third attempt, may go heavier if 275 feels easy at the meet.

covpride
10-26-2010, 03:53 PM
10 min elliptical

Speed sumo pulls
2 sets 135x5
135x3 (Add short efs mini bands)
135x3
225x3
225x3
245x3

Squat
135x3
135x3
185x3
185x3
225x2
225x2
275x1
315x1
375x1(PR)

T bar row (multiple grips)
90lbs, 3 sets of 10

Face Pulls
50lbs, 3 sets of 10

Pull downs (Parallel grip bar)
135x10
120x10
105x10

45 degree back extensions
3 sets x 10 reps

Curls
2 sets 40x10
2 sets 30x10

Going for my deadlift opener on Friday, feeling pretty good so far.

covpride
10-28-2010, 05:00 PM
Speed Bench ( Straight weight)
2 sets 95x10
135x3
135x3
135x3
145x3
145x3
145x3

Dead Bench - Done in sets of 5 singles
135x5
135x5
135x5
185x5
185x5
185x5

Dumbbell Bench
35x20
35x20
35x20

Tri Pressdowns
3 sets 50x10
3 sets 40x10

Calf Presses (on leg press machine)
8 45s, 3x10

Standing ABS
80x10
120x10
100x10

Weighted Planks (45lb plate)
2 by 30 seconds

Well looks like the meet in 2 weeks is out. Got lots going on, so I'll have to wait for a few more months before I can really do it.

2kool
10-28-2010, 08:06 PM
sorry to hear you wont be making this meet man. and i hear you on "got lots going on", my training has suffered tremendously these past 2 weeks. youll have to set some new goals for the next meet.

covpride
10-28-2010, 09:48 PM
sorry to hear you wont be making this meet man. and i hear you on "got lots going on", my training has suffered tremendously these past 2 weeks. youll have to set some new goals for the next meet.

Yeah man, definitely going to set some new goals, once I figure out a meet i can do. Stuff happens like you have been experiencing, a whole lot of life is happening lol.

covpride
10-29-2010, 03:11 PM
10 min elliptical

Conv Deads
2 sets 135x5
225x3
315x3
365x1
415x0
405x0 ( Total bummer on these, just felt tired today, I'll do better next time.)

Squat
135x3
135x3
185x3 ( Called it here, hip flexors felt really tight, wouldn't loosen up.)
Pull downs
195x8
180x8
165x8

T Bar Rows
3 45s
3x5

Reverse Pec Deck
115x10
100x10
85x10

Face Pulls
50lbs 3x10

Dumbbell Curls
2 sets 25x10
2 sets 20x10

Today sucked, missed new PR of 415 on deads, and missed previous PR of 405. I just felt tired and sluggish for some reason. Squats were horrible, hips were so tight. I don't know that doing ME squat one day and ME deads on another is good. I've done both on the same day and seem to have better luck than I have with splitting them up. Oh well, I'll get that 415 soon enough, back to rack pulls against bands.

2kool
11-01-2010, 04:28 PM
yeah man ME squats and deads on the same day is the way id have to do it too. as far as being so tight on the squats, what do you like to do to remedy that? foam roller?

covpride
11-01-2010, 10:24 PM
yeah man ME squats and deads on the same day is the way id have to do it too. as far as being so tight on the squats, what do you like to do to remedy that? foam roller?

Yeah, foam roller and stretching is what i've been doing, the left side is staying pretty tight though. Wondering how deads and squats will be tomorrow.

ME push

10 min elliptical

Bench
2 sets 95x10
135x5
185x3
205x3
225x3
245x2
275x1

Dead Bench - Done in sets of 5 singles
135x5
185x5
205x5
225x5

Dumbbell Bench
35x20
35x20
35x20

Tri Pressdowns
2 sets 50x10
2 sets 40x10
2 sets 40x10

ABS
Weighted plank 45lbx30 seconds
Hanging leg raises x 10
Weighted plank 45lbx30 seconds
Hanging leg raises x 10

covpride
11-07-2010, 08:32 PM
Starting 531 tomorrow. Made an excel spreadsheet, all percentages are mapped out for a month. Just doing the main lift and 2 assist exercises each day. Planning on 10 min of cardio before, and 20 min after. Going to clean up my diet and begin leaning up, wanting to focus on getting healthier, so strength gain may come a little slower but I'm okay with that.

2kool
11-07-2010, 08:44 PM
a nice little change of pace huh? its amazing what these little things will do for you not only right now but for your long term goals too. hope everything goes well with 531 tomorrow, have fun with it man. when im at the gym tomorrow ill be thinking of how hard youre pushing yourself for your goals and itll make me push even harder!

covpride
11-07-2010, 09:12 PM
a nice little change of pace huh? its amazing what these little things will do for you not only right now but for your long term goals too. hope everything goes well with 531 tomorrow, have fun with it man. when im at the gym tomorrow ill be thinking of how hard youre pushing yourself for your goals and itll make me push even harder!

Thanks man, sounds like a good plan. Maybe after things calm down we can try to meet up and train some. The holidays are upon us so I'll probably have to struggle to make it to the gym 4 days a week lol.

covpride
11-09-2010, 10:31 PM
Monday

10 min elliptical

Military Press
warm up
65x5
80x5
95x3
work sets
105x5
120x5
135x5 ( Couldn't get anymore reps, maybe on the second cycle.)

Chin ups
3
2
1
1
1 (God I suck at these, these will take some hard work to improve on.)

Shrugs
205x10
205x10
205x10
205x10
205x10

20 min elliptical

Today (Forgot my spread sheet and had to figure the percentages from memory, only off a bit on what my sheet had.

10 min elliptical

Deadlift
warm up
150x5
180x5
220x3
work sets
240x5(add belt)
275x5
310x5+3

Good Mornings
95x10
95x10
95x10
95x10
95x10

Hanging Leg Raises (Real ones, not on my elbows with the legs hanging.)
5
5
5

10 min elliptical

covpride
11-11-2010, 04:05 PM
10 min elliptical

Bench Press
warm up
100x5
125x5
150x3
work sets
160x5
185x5
210x5 + 5

DB Bench Press
50x12
50x12
50x12
50x12
50x12

DB rows (on arm at a time)
50x10
50x10
50x10
50x10
50x10

20 min elliptical

2kool
11-11-2010, 06:06 PM
keep working on those chin ups man youll get them going soon. nice work on the deadlifts and all around.

covpride
11-11-2010, 06:34 PM
keep working on those chin ups man youll get them going soon. nice work on the deadlifts and all around.

Thanks Stephen! I'll probably keep chin ups as a staple in my assistance exercises, slow and steady is the plan. I've lost 3lbs in the last week, so hope to keep that trend going as well. Want to slowly slim down so hopefully not much strength is lost.

covpride
11-12-2010, 02:08 PM
10 min elliptical

Squat
warm up
135x5
170x5
205x3
work sets (add belt)
220x5
255x5
285x5 + 2

Leg Press
270x10 ( too heavy, dropped some weight)
180x10
180x10
180x10
180x10

Leg Curl
95x10
95x10
95x10
95x10
95x10

20 min elliptical

2kool
11-28-2010, 04:13 PM
havent seen you posting for a while DJ, hope everything is going ok for you

covpride
12-07-2010, 06:02 PM
Missed about 3 weeks, back in now, and started 531, going to keep at it. Had a good day in the gym, felt great after lifting, feeling motivated again.

10 min elliptical

Military Press
warm up
60x5
70x5
85x3
*531*
95x5
105x5
125x5+5

Chin ups
3
3
2
1
1/2 rep maybe, lol

Dips
bwx9
bwx3
bwx1 Last one felt the the upper center of my chest get super tight. Backed off, may have to start doing them in smaller sets or feet on a bench and hands on another bench to get use to it.

Rolling DB ext.
35lbs, 3x10

DB Curls
35x10
25x10
25x10

20 min elliptical

Supplements

ALN BCAA pre workout.

ALN Creatine 1 scoop post workout, and 2 scoops Nitrean.

covpride
12-08-2010, 01:38 PM
10 min elliptical

Deadlift
warm up
145x5
180x5
220x3
work sets
235x5(add belt)
270x5
310x5+3

Good Mornings
95x10
95x10
95x10
95x10
95x10

Shrugs
205x10
205x10
205x10
205x10
205x10

20 min elliptical

covpride
12-10-2010, 01:29 PM
10 min elliptical

Bench Press
warm up
100x5
125x5
150x3
work sets
160x5
185x5
210x5 + 5

DB Bench Press
45x10
45x10
45x10
45x10
45x10



BB rows
95x10
95x10
95x10
95x10
95x10



20 min elliptical

2kool
12-10-2010, 04:25 PM
good work all around especially on deadlift day. have you lost any more weight? what height/weight are you anyway?

covpride
12-10-2010, 07:40 PM
good work all around especially on deadlift day. have you lost any more weight? what height/weight are you anyway?

Thanks, still feeling the deadlift day lol. No weight loss yet really, think i kept most of the strength even though I didn't lift for 3 weeks. Kept taking protein, and creatine even though i wasn't lifting. I'm 5'10", think i'm sitting around 220-225, haven't weighed myself in a bit. More bodyfat than i prefer, thats for sure.

covpride
12-11-2010, 01:56 PM
10 min elliptical

Squat
warm up
135x5
170x5
205x3
5/3/1 (add belt)
220x5
255x5
285x5 + 1

Leg Press
90x10
90x10
90x10

Leg Curl
95x10
95x10
95x10

Cut the assistance work short today, still feeling my deadlift workout from earlier this week. Last time I did this squat routine i was sore for like 4 days. So I lightened the assistance work and lowered sets. Got to get back into the groove after missing a few weeks. Didn't end with cardio, a friend of my came in so I had him go through each of the main lifts, and I'm going to set him up a 5/3/1 plan as well. Looking forward to next week, glad to be motivated again!

covpride
12-13-2010, 05:01 PM
Military Press
warm up
60x5
70x5
85x3
*531*
100x3
115x3
130x3+5

Chin ups
3
2
1
1
1

Rolling DB ext.
35lbs, 2x10
20lbs, 3x10

Rope ext. Hammer Curls
30x10
30x10
30x10
30x10
30x10

20 min elliptical

Rough one today, only had one day off between week 1 and this week. Haven't slept as much as needed, and didn't eat enough yesterday. I'll get plenty of food and rest today/tonight. Tomorrow is deadlift day and my legs are still pretty beat from squat day. I'm ready to conquer the weight tomorrow, so I plan to kill it.

2kool
12-13-2010, 05:42 PM
get your food and a nice long nights sleep and prepare well before the gym tomorrow and youll be good. make sure all those "other" things are taken care of and then when youre in the gym you can be as focused on what you have to do as possible. i know you know all this already im just trying to help. once you hit the gym refuse to let that weight beat you. its all mental man youll kill it.

covpride
12-14-2010, 02:09 PM
get your food and a nice long nights sleep and prepare well before the gym tomorrow and youll be good. make sure all those "other" things are taken care of and then when youre in the gym you can be as focused on what you have to do as possible. i know you know all this already im just trying to help. once you hit the gym refuse to let that weight beat you. its all mental man youll kill it.

Thanks man, I did pretty much just that. Didn't do the cardio after lifting, just didn't have time today, plus I'm still getting use to the cardio after. I'll get it in the rest of the week for sure. I hit a PR on deads of 325x8, pretty stoked on that, didn't even have to reset my grip. Anyway, workout below.

10 min elliptical

Deadlift
warm up
145x5
180x5
220x3
5/3/1
255x3(add belt)
290x3
325x3+5 (PR)

Good Mornings
95x10
95x10
95x10
95x10
95x10

Shrugs
205x10
205x10
205x10
205x10
205x10

covpride
12-17-2010, 03:08 PM
10 min elliptical

Bench Press
warm up
100x5
125x5
150x3
5/3/1
175x3
200x3 (Add belt and wrist wraps)
225x3+4 (PR)

DB Bench Press
40x10
50x10
50x10
50x10
50x10

BB rows
125x10
125x10
105x10
105x10
105x10

20 min elliptical

2kool
12-17-2010, 09:45 PM
nice job on the bench and deads PRs

covpride
12-18-2010, 02:23 PM
nice job on the bench and deads PRs

Thanks Stephen, feeling pretty good about them.

10 min elliptical

Squat
warm up
135x5
170x5
205x3 (add wrist wraps)
5/3/1 (add belt)
235x3
270x3
305x3+ 3

Leg Press
150x10
90x10
90x10
90x10
90x10

Leg Curl
95x10
95x10
95x10
95x10
95x10

covpride
12-20-2010, 04:03 PM
10 Min elliptical

Military Press
warm up
60x5
70x5
85x3
*531*
105x5
120x3
135x1+5

Chin ups
3
2
1
Lat Pull downs
195x5
195x5
195x5


Rolling DB ext.
30x10
30x10
30x10
30x10
30x10

DB Curls
30x10
30x10
30x10
30x10
30x10

2kool
12-20-2010, 05:27 PM
195 lbs 3 x 5 lat pulldowns?? thats insane....

covpride
12-21-2010, 01:40 PM
195 lbs 3 x 5 lat pulldowns?? thats insane....

Yeah, thanks, really? I weigh 225, so the chin ups feel like more of an accomplishment lol. I did the lat pulldowns since I'm so weak on the chin ups still lol.

covpride
12-23-2010, 01:25 PM
10 min elliptical

Deadlift
warm up
145x5
180x5
225x3
5/3/1
270x5(add belt)
310x3
345x1+4 (PR)

Bench Press ( just kept the belt on)
warm up
100x5
125x5
150x3
5/3/1
185x5
210x3 (Add wrist wraps)
235x1+4 (PR)

Today I was ready for war mentally. I know these weights aren't a lot for most in here, but prior to 5/3/1 I wasn't doing near this volume on deads, squats, or OH press. I missed Tuesday so I had to do deadlift and Bench today, skipped assistance work since I have to squat tomorrow. I was ready today though, hit the 5 reps on the last set like i wanted, had a few in the tank still. Set 2 5 rep PRs, feeling good.

2kool
12-23-2010, 04:36 PM
yea you killed it today man, 2 5 rep PRs on deadlift AND bench in the same session is a big day. keep the same mentality and youll crush your squats tomorrow too. ive contemplated getting wrist wraps too just for my bench because i have had hard times lately holding on to the bar at heavier weights. i never noticed you used them before.. have you always? do you notice being any more stable when benching? i have really small wrists and they always want to roll back at heavier weights.

anyway great job getting in there today and putting it all out there.

covpride
12-23-2010, 06:44 PM
yea you killed it today man, 2 5 rep PRs on deadlift AND bench in the same session is a big day. keep the same mentality and youll crush your squats tomorrow too. ive contemplated getting wrist wraps too just for my bench because i have had hard times lately holding on to the bar at heavier weights. i never noticed you used them before.. have you always? do you notice being any more stable when benching? i have really small wrists and they always want to roll back at heavier weights.

anyway great job getting in there today and putting it all out there.

Thanks man, was stoked for sure. yeah, i've been using wrist wraps for a while now. I have small wrists too, or at least i feel like I do. They definitely help with the heavier weights, i have a pretty wide grip, ring finger/index finger on the ring, so I notice a big difference. They help on squat day too once the weight gets heavier as well.

covpride
12-24-2010, 01:10 PM
10 min elliptical

Squat
warm up
135x5
170x5
205x3 (add wrist wraps)
5/3/1 (add belt)
255x5
285x3
320x1+ 4 (PR)

Had another great day in the gym, set 3 5 rep PRs this week, Merry Christmas to me! Next week is deload, then on to my second cycle of 5/3/1, stoked on it so far. Want to get into the habit of 20 min of cardio after each day, and get my diet at least decent. Happy Holidays everybody!

Leg Press
110x10
110x10
110x10
110x10
110x10

Leg Curl
95x10
95x10
95x10
95x10
95x10

covpride
12-27-2010, 12:09 PM
10 Min elliptical

Military Press
60x5
70x5
85x5


Chin ups (half reps)
3
2

Tri press on cable machine with 30lbs
3x10
and Hammer curls
3x10

20 min elliptical.

Deload week, should be nice and easy, adding in the cardio after lifting this week and hopefully keeping it going forward.

2kool
12-27-2010, 05:52 PM
3 5 rep PRs in a week is a great week for sure. deload week should be a good chance to get alot of cardio in, just try not to get bored! at least thats the problem i have...

covpride
12-27-2010, 06:20 PM
3 5 rep PRs in a week is a great week for sure. deload week should be a good chance to get alot of cardio in, just try not to get bored! at least thats the problem i have...

Yeah, i was a cardio machine at one point, lol. I just want to get into doing 20 min after lifting each day. I need it, still working on the whole being healthier thing lol.

covpride
12-28-2010, 01:38 PM
10 min elliptical

Deadlift
145x5
180x5
220x5

Good Mornings
65x10
65x10
65x10

Shrugs
135x10
135x10

20 min elliptical

covpride
12-31-2010, 01:01 PM
10 treadmill, quick walking pace

Squat
135x5
170x5
205x3

12 minutes treadmill, quick walking pace.

covpride
01-01-2011, 03:51 PM
10 min elliptical

Bench Press
warm up
100x5
170x5 lol, accidently looked at the squat workout, should have known better, its deload week.
150x5

Bent Barbell rows
65# 2x10

DB bench
25# 2x15

DB Curls 25#
3x10

Pulley Tri press 30#
3x10

End of my deload week. Looking forward to getting back to lifting harder!

covpride
01-04-2011, 06:41 PM
10 min elliptical

Deadlift
warm up
150x5
185x5
225x5
5/3/1
245x5(add belt)
280x5
315x5+2

Military Press
warm up
60x5
75x5
90x5
*531*
95x5
110x5
125x5+2

Chin ups
3
2

Rolling DB ext.
30x10
30x10
30x10

DB Curls
30x10
30x10
30x8

Good Mornings
95x10
95x10
95x10

Shrugs
205x10
205x10
205x10

Missed yesterday so combined military press and deadlift into today.

covpride
01-06-2011, 09:51 PM
1-5-2011

10 min foam roll in the morning
15 min foam roll at night.

Today

10 min foam rolling this morning, and do some more tonight when I get home from work. Hitting the gym tomorrow and Saturday since i couldn't make it in to bench today. Been getting the diet in check for real. Was eating out everyday, have only ate out once since last tuesday. My wife started weight watchers as she wants to slim down, so we've been cooking healthy lately. I just eat about 2-3 times as much as she does. This coupled with having my supplements in order, i'm feeling good and hoping for continued gains. Doing my first meet Feb 19th, just a push pull meet, but i'll be good for getting my feet wet. I'm goaling for 300 bench for my third attempt, would be 105lb increase from when I started powerlifting last march. Also shooting for 425 deadlift, which would be a 150 increase from last march. Thanks to all the advice, and knowledge on this forum I have been able to make gains and have a good time with lifting.

covpride
01-09-2011, 10:40 AM
Sat 1-8-11

10 min elliptical

Squat
warm up
140x5
175x5
210x3 (add wrist wraps)
5/3/1 (add belt)
225x5
260x5
295x5+ 2

Bench Press
warm up
100x5
125x5
150x3
5/3/1
165x5
190x5 (Add belt and wrist wraps)
215x5+2

Dead Bench (fully let bar unload on rack between reps)
185x5
185x5
185x5

DB Bench Press
40x20
40x20

Face pulls
80x10
70x10
70x10

2kool
01-09-2011, 11:33 AM
good to see you got all the main lifts in. also nice job on the not eating out thing. not only the health aspect but man that gets really costly when you add it up. definitely something i need to work on too. keep up the hard work, im sure youll get your 300 / 425 for the meet. i might try to make it out there to watch. how is your weight looking right now? i remember you saying you were going to try to get down to a lower class for the meet.

covpride
01-09-2011, 05:24 PM
good to see you got all the main lifts in. also nice job on the not eating out thing. not only the health aspect but man that gets really costly when you add it up. definitely something i need to work on too. keep up the hard work, im sure youll get your 300 / 425 for the meet. i might try to make it out there to watch. how is your weight looking right now? i remember you saying you were going to try to get down to a lower class for the meet.

Feeling better since i've been eating better for sure man. I'm still sitting at 225lbs, got to drop like five ponds to get to 220. I should be able to do it with some more conditioning.

covpride
01-11-2011, 08:35 PM
10 min elliptical

Deadlift
warm up
150x5
185x5
225x3
5/3/1
260x3(add belt)
300x3
335x3+2

Rack Pulls, mid shin quaded mini bands
135x5 (was a bit much)
95x5
95x5

Shrugs
205x10
205x10
205x10

Military Press
warm up
60x5
75x5
90x3
*531*
105x3
120x3
135x3+2

Floor Press (thumb from smooth)
135x10
135x10
135x10

Rolling DB ext.
3510
35x10
30x10

Bent Barbell rows
135x10
135x10
135x10

Missed yesterday, wasn't feeling it after getting up early and getting 4 fillings at the dentist. So I got in today and smashed ****. Added in the rack pulls, went a bit heavy on the first set. Going to keep those in as assistance work, and move goodmornings to squat day. I'll add upper back work as assistance on squat day as well, feel like it's hard to keep my chest up as the weights get over 315 or so. Thinking that'll help squats, and I'll still get the hamstring work in that will help both squats and deads.

covpride
01-13-2011, 04:14 PM
First off I have to start with some ****ed up **** we saw and went through on the way to the gym. Driving there, my wife and I see a taxi cab cut off another car, guy gets out and starts punching the person in the car. As I pull up I see it's a girl and slam my brakes on. I go to get out and dude takes off, we follow to get his plate number and call the cops ( didn't think to get the cab number). He is going to get on the xpressway and stops between two on ramps, so we stop 100ft back or so. He goes to the west ramp and we start to follow, he hits his breaks and throws it in reverse. I get ready cause i know i'll have to go soon, I take off towards the other ramp and he cuts his wheel to try and hit us. I stomp the gas to avoid him. We call the cops, lady is at the station and knows the guy. Needless to say i was livid, so mad, not a fan of violence against women for multiple reasons. Hoping the guy didn't get my plate number. I just don't want any problems, was just trying to do the right thing given the situation i was in. So I went to the gym pretty pumped up and had a good workout at least.

10 min elliptical

Bench Press
warm up
100x5
125x5
150x3
5/3/1
175x3 (Add belt and wrist wraps)
200x3 (paused reps, brought bar to chest, counted 1001 and then pressed up, did the same for the last set.)
225x3+2

Dead Bench (fully let bar unload on rack between reps)
185x5
205x5
225x5

DB Bench Press
40x20
40x20
40x20

15 min elliptical

covpride
01-14-2011, 04:03 PM
10 min elliptical

Squat
warm up
140x5
175x5
210x3 (add wrist wraps)
5/3/1 (add belt)
245x3
280x3
315x3+ 2

Good Mornings
135x10
135x10
135x10

Face Pulls
70x10
70x10
70x10

Seated Rows
120x10
120x10
120x10

12 min elliptical.

2kool
01-14-2011, 06:43 PM
that taxi stuff is crazy, where did that happen? on dixie? i wonder what ever came of the guy.. well at least you got your workout and a good one at that. getting alot of good work in preparing for this meet, keep smashin it Dj.

covpride
01-14-2011, 08:33 PM
that taxi stuff is crazy, where did that happen? on dixie? i wonder what ever came of the guy.. well at least you got your workout and a good one at that. getting alot of good work in preparing for this meet, keep smashin it Dj.

Yeah, it was pretty crazy, it was on dixie, by the watterson on ramp coming from shively. I'm doing my best to smash it, wanting to hit 300 bench and 425 dead at the meet. I got my 531 week next week, a deload, then two weeks, and the week of the meet. After deload I think I'll repeat the 531 week from this cycle, then the next week hit my opener and 2nd attempt lifts, then just rest the week of the meet, maybe do minimal deload stuff in the gym, but rest and get ready for the meet that last week is the plan.

covpride
01-17-2011, 11:30 AM
10 Min elliptical

Military Press
warm up
60x5
75x5
90x3
*531* (add belt)
110x5
125x3
140x1+2

Floor Press (thumb from smooth)
135x10
185x5
205x5

Rolling DB ext.
45x10
30x10
30x10

Lat Pull Downs
180x5
150x10
120x10

DB curls
25x10
25x10
25x10

covpride
01-18-2011, 03:29 PM
10 min elliptical

Deadlift
warm up
150x5
185x5
225x3
5/3/1
260x5(add belt)
315x3
355x1+2

Rack Pulls, mid shin quaded mini bands
135x5
135x5
225x2

Shrugs
205x10
205x10
205x10

10 min elliptical

covpride
01-22-2011, 01:27 PM
10 min elliptical

Squat
warm up
140x5
175x5
210x3 (add wrist wraps)
5/3/1 (add belt)
260x5
295x3
330x1+ 2

Bench Press (kept belt on)
warm up
100x5
125x5
150x3
5/3/1 (add wrist wraps)
190x5
215x3
240x1+2

Dead Bench (fully let bar unload on rack between reps)
185x5
205x5
215x5

DB Bench Press
35x20
35x20
35x20

Seated rows, parallel grip bar, I like these, lets me really squeeze the shoulders together.
165x10
165x10
120x10

Had to cut out, wanted to get face pulls and good mornings in, just didn't have time. I'm doing my first meet on Feb 19th, just a push/pull meet but should be fun. Also hoping to meet some other powerlifters to possibly train with. This was my 3rd week of cycle 2 of 5 3 1, next week is deload. I'm going to repeat this week after deload, then hit my first two lifts the week after. Then the week of the meet just recover and make sure i'm going to make weight.
next week - deload
week 2 - repeat 3rd week of cycle 2
week 3 - hit first and second attempts
week 4 - week of meet, recover, meet on saturday.
I'm only a few pounds over 220, and this meet has weigh ins 2 hours before the meet, so not much chance to cut much water. Anybody that has any advice for the meet, please feel free to give it.

covpride
01-24-2011, 10:04 PM
10 Min elliptical

Military Press
warm up
60x5
75x5
90x5

CG floor press
95x10
95x10
95x10

Leg raises
3 sets 10

Seated twists
25#x20
25#x20

20 min elliptical

Planks (45# plate on back)
45 sec
30 sec

Stretching, shoulders, hip flexor, hamstrings, back. Deload week this week, haven't been doing direct ab work, figured i would throw it back in and keep it in from now on.

covpride
01-25-2011, 05:52 PM
10 min elliptical

Deadlift
145x5
185x5
225x5

Shrugs
135x10
135x10
135x10

Standing Twist on pulley machine
30#x20
30#x20

Leg raises
3 sets of 10

20 min elliptical

10 min stretching.

covpride
01-27-2011, 03:51 PM
5 min elliptical

Bench
100x5
125x5
150x5

Dead Bench (ring finger on the ring)
135x5
135x5

30 min elliptical

Deload week is almost done, just 3 weeks out from my meet, down to 220. I'm wanting to compete at 220, since it's a 2 hour weigh in, i'll be trying to drop 2-4 more pounds. I got some good advice from Brian Hopper and feel I have a solid plan in place, getting hyped.

covpride
01-28-2011, 01:17 PM
10 min elliptical

Squat
140x5
175x5
210x5

Face Pulls
30#x10
30#x10
30#x10

45 degree back ext
2x10

Standing cable twists 30#
2x20

Leg Raises
3x10

20 min elliptical.

covpride
01-31-2011, 08:42 PM
10 min elliptical

Military Press
65x5
85x5
95x5

Floor Press
135x5
185x5
205x5

Lat Pulldown
165x10
150x10
150x10
105x15

Rope tri press
47.5#x10
47.5x10
47.5x10

Cable Ab Twist
30#x10
30#x10
30#x10

20 min elliptical

covpride
02-01-2011, 03:43 PM
Last heavy deadlift before meet. 3 weeks out, next week i'll work to my opener and shut it down.

10 min elliptical

Deadlift
135x5
185x5
225x3
275x1 (add belt, able to get it one hole tighter, slimming down to 220 isn't bad at all)
315x1
365x1
405x1 (PR match, and went much faster than it ever has.)
My attempts for deadlift will go, 1st 350, 2nd 410, 3rd 425. Feeling good about setting a new PR for sure.

Good mornings
135x10
135x10
135x10

Shrugs
225x10
225x10
225x10

20 min elliptical

Hanging leg raises
3 sets of 10

covpride
02-02-2011, 01:51 PM
25 min elliptical

Hanging leg raises
3 sets of 10

seated twists 25# plate
2x20

weighed in at 219lbs this morning, if I keep this up I'll make the 220 weight class for sure, not noticing any strength loss either, only dropping about 1-1.5lbs a week.

covpride
02-03-2011, 01:46 PM
10 min elliptical

Bench
95x10
135x5
185x3
225x3
245x1
280x1 (5lb PR)

DB bench press
45x20
45x20
45x20

Rolling DB ext.
30x10
30x10
30x10

Tri Press
40x10
50x10
50x10
50x10

Bent Barbell rows
135x10
135x10
135x10

20 min elliptical.

Hitting the 280lb on bench was great. Should be right where I want for the meet. Attempts will be 1st 245, 2nd 285, 3rd 300. I think I can hit the 300, and that would be a 20lb PR.

covpride
02-04-2011, 01:38 PM
10 min elliptical

Squat
135x5
185x5
205x3
225x2
275x2
315x2
385x1 (10lb PR)

Leg Curls
95x10
110x10
110x10

Face Pulls
50x10
60x10
60x10

Seated Rows
120x10
120x10
120x10

15 min elliptical

Standing ab twist
32.5# x 20
42.5# x 20 Cable machine, not sure why the weight increments are like that.

Leg raises
3 sets of 10.

covpride
02-05-2011, 01:14 PM
30 min elliptical.

covpride
02-07-2011, 10:12 PM
10 min elliptical

Military Press
95x10
95x10
95x10

Floor Press
135x5
185x5
185x5

Tri press
40x10
50x10
40x10

Rolling DB ext.
25x10
25x10
25x10

Lat pull downs
135x10
135x10
135x10

20 min elliptical.

covpride
02-08-2011, 01:40 PM
10 min elliptical

Deadlift
135x5
135x5
185x5
225x2275x2
315x2(add belt)
355x1

Good Mornings
135x10
135x10
135x10

Shrugs
225x10
225x10
225x10

20 min elliptical

covpride
02-10-2011, 01:53 PM
10 min elliptical

Bench
95x10
135x5
185x3
205x2
225x1
245x1

DB Bench
25x25
25x20
30x20

Rope Tri press
50x10
40x10
30x20

Seated Rows
150x10
120x10
120x10

Standing Twists
32.5#x20
37.5#x20
47.5#x20

20 min elliptical.

Going to just deload squat tomorrow. Meet is a push/pull, a week from this saturday. So i'll be in the gym next week, but very little weight work at all, mainly some steady state cardio/walking on the treadmill. Want to focus on recovery but stay active, just from how i've performed in the gym, and since its what i usually do, i believe it'll bring me the most success for the meet.

covpride
02-11-2011, 05:24 PM
10 min elliptical

Squat
135x5
185x5
205x5

Face pulls
47.5#x10
47.5#x10
47.5#x10

30 min elliptical.

covpride
02-15-2011, 02:16 PM
10 min elliptical

deadlift
135x5
135x5
135x5

Military press
65x5
65x5
65x5

Lat Pull down
70x10
70x10
70x10

Tri press
30x10
30x10
30x10

20 min elliptical

10 min stretching

drove home
10 min foam roll/softball roll

Just getting blood flowing/working on form this week, meet is this saturday. Feeling good, got new scale and it says i'm sitting around 221-222lbs, so I may have to try a cut a few pounds of water. Feeling good and ready for this meet.

covpride
02-17-2011, 01:43 PM
10 min elliptical

Bench
95x5
95x5
135x5

DB Bench
25x20
25x20

Tri press
30x10
40x10
40x10
30x10

Chest supported rows 45# each side
4 sets of 10

Treadmill

3mph/20 min
2mph/8 min.

covpride
02-18-2011, 01:16 PM
10 min elliptical

Squat
135x5
135x5

That was all the lifting, meet is tomorrow, it's push/pull, so I just wanted to get some blood flowing. I did 20 min walking on the treadmill, 10 min stretching after, and then 10 min foam rolling at home. I'll roll some more when I get home tonight, and take the roller with me tomorrow. Feeling great, ready for War, and to hit some PR's.

2kool
02-19-2011, 10:57 AM
hope the meet goes well for you. youve put in alot of hard work preparing for it im sure its gonna pay off.

Brian Hopper
02-19-2011, 10:36 PM
Good job at the meet!!!!

covpride
02-21-2011, 02:26 PM
Thanks stephen, it went well man. I posted a thread about it in the powerlifting forum if you wan to see videos. I hit 2 20lb PRs, Benched 300, and deadlifted 425, feeling good. Thanks again Brian, appreciate the help. I'll be deloading this week, feeling pretty beat from the deads, not feeling much from the bench to my surprise.

10 min elliptical

Military Press
65x5
85x5
105x5

Lat pull downs
120x10
120x10
120x10

Tri press
40x10
40x10
40x10
30x10

Rolling DB Exten.
25x10
25x10
25x10

Leg Raises
3 sets of 10

Spinning
15 min

Brian Hopper
02-21-2011, 06:14 PM
I was happy to help. If you ever need anything else, let me know.

covpride
02-22-2011, 03:04 PM
Thanks man, I may take you up on that. After the gym yesterday the wife and I both started feeling crappy. Think we got a cold or something, took the day off the gym today, may go tomorrow, just depends on how we feel.

Brian Hopper
02-23-2011, 08:04 AM
I know what you mean, I was hit Monday night with a bad fever. Today I feel alot better, my body just aches.

covpride
02-23-2011, 03:21 PM
Yeah, feeling a bit better, going to be getting back in the gym tomorrow for a few deload days, then back at it on Monday. Next meet is in August, full meet this time, so i'm getting excited already.

Brian Hopper
02-23-2011, 04:58 PM
That's awesome bro, what meet is it???

covpride
02-23-2011, 06:06 PM
It's going to be the SPF Pro/AM in Cincinnati. Lones suggested it, and it's not far from me/where my family is, and is around the time frame I wanted to hit another meet.

Brian Hopper
02-23-2011, 08:09 PM
That's a good meet to do, alot of top lifters compete there.

covpride
02-23-2011, 08:55 PM
Yeah, I'll be lifting peanuts compared to most lol. I'm just looking to hit some PRs, and have a good time.

Brian Hopper
02-23-2011, 08:58 PM
I'm just looking to hit some PRs, and have a good time.

That's what it's all about!!!!

covpride
02-28-2011, 01:27 PM
10 min elliptical

Military Press
65x5
75x5
85x3
100x5
115x5
135x5+2 Forgot my spread sheet today, this was pretty close to what I was supposed to do.

Neutral Grip Pullups
5
3
2 Most I've been able to do in quite a while, pretty stoked about it.

Pull Downs
150x10
120x10
120x10
105x10
105x10

Cable tri press
60x10
60x10
50x10
50x10
30x20

DB Curls
25x10
25x10
25x10
20x10
20x10

Brian Hopper
02-28-2011, 01:49 PM
What program are you doing?

covpride
03-01-2011, 12:47 AM
Wendler's 531, my percentages were off for military press today. I got my spreadsheet in my bag now, so i'll be ready for deadlifts tomorrow.

covpride
03-01-2011, 01:50 PM
Woke up today pretty miserable. All of my joints were killing me, knees, hips, shoulders, and elbows. Shoulder/elbows I expected from yesterday, but my right glute and hamstring were driving me crazy all day yesterday. So i did a lot of foam rolling and softball rolling, and took some ibuprofen, those feel better today but my joints are pissed. So I took today off and will hit deadlifts tomorrow, hopefully i'll feel better by then.

Brian Hopper
03-01-2011, 02:05 PM
Oh ok, I like the 5/3/1 program. I'm probably going to do it again, for my planned meet in July.

Smart move skipping the gym today. Hopefully tomorrow you'll feel much better.

covpride
03-01-2011, 07:59 PM
Yeah, i knew you had done 531 prior to you last meet, so that's why I had asked you for advice.It seemed to work pretty well for you last time. I'm feeling pretty good now, I did some foam rolling, and have been eating a lot today, clean but a lot. I'll do more foam/softball rolling tonight and hit the gym tomorrow.

Brian Hopper
03-01-2011, 08:29 PM
I'll probably do two cycles before the meet in July. But we'll see as we get closer. I have another program that I want to try, but I haven't done it in years so I'm afraid it might not work for me now.

covpride
03-02-2011, 01:48 PM
I'll probably do two cycles before the meet in July. But we'll see as we get closer. I have another program that I want to try, but I haven't done it in years so I'm afraid it might not work for me now.

Can always try it out now, gives you some time to readjust if you don't think you're getting the results you want or need.

covpride
03-02-2011, 01:51 PM
10 Min elliptical

Deadlift
155x5
195x5
235x3
5/3/1 Add Belt
255x5
290x5
330x5+2

Good Mornings
135x10
135x10
135x10
135x10
135x10

Shrugs
225x10
275x5 lost grip
275x10
315x10
225x10

Felt really good and strong today, looks like upping my Training max for deadlift was a good plan, should pay off in the long run i believe.

Brian Hopper
03-02-2011, 01:53 PM
Can always try it out now, gives you some time to readjust if you don't think you're getting the results you want or need.

I was going to but, I think I need to give my body a little break from all the heavy training. I'm probably going to start a light/heavy rotation every other week. I'm sure i'll figure it out. But right now my body needs a break.

Brian Hopper
03-02-2011, 01:54 PM
Strong pulls!!! How many cycles are you going to do of 5/3/1?

covpride
03-02-2011, 02:18 PM
Strong pulls!!! How many cycles are you going to do of 5/3/1?

The meet is in august, so I'm guessing 5 cycles, or close to it, may do 4, and then repeat the plan you came up with for me, just see how it goes for now. I hear you on giving your body a break, the weights you're moving I can imagine that it would need some extra recovery from time to time.

Brian Hopper
03-02-2011, 05:22 PM
Just becareful, because alot of guys that I have talked to said they haven't gotten any stronger when they go that long using the program. I think for my meet in July, I was only going to do it twice....maybe 3.

covpride
03-02-2011, 05:58 PM
Just becareful, because alot of guys that I have talked to said they haven't gotten any stronger when they go that long using the program. I think for my meet in July, I was only going to do it twice....maybe 3.

Thanks for the heads up, I'll definitely pay attention and see how things are going. I plan on running 2 cycles of it, then testing my 1RM and see where I'm at. If I start to stall at any point, i may ask for your assistance again :)

Brian Hopper
03-02-2011, 06:40 PM
Thanks for the heads up, I'll definitely pay attention and see how things are going. I plan on running 2 cycles of it, then testing my 1RM and see where I'm at. If I start to stall at any point, i may ask for your assistance again :)

That's not a bad idea. That way you can see where your at and see if your making gains. I was going to do something similar, but like I said before, I need a break. This weekend will put me 18 weeks out, and that's too long to peak for a meet.

covpride
03-02-2011, 07:07 PM
That's not a bad idea. That way you can see where your at and see if your making gains. I was going to do something similar, but like I said before, I need a break. This weekend will put me 18 weeks out, and that's too long to peak for a meet.

Yeah, I can see how that would be out a little far for sure lol. I'll probably run 2 cycles, then maybe switch up to DE/ME days for 4 weeks or so, then run 2 more cycles of 531, and run it so it works out like it did for this last meet with the few weeks up being done how you suggested.

Brian Hopper
03-02-2011, 07:09 PM
Yeah, I can see how that would be out a little far for sure lol. I'll probably run 2 cycles, then maybe switch up to DE/ME days for 4 weeks or so, then run 2 more cycles of 531, and run it so it works out like it did for this last meet with the few weeks up being done how you suggested.

That's cool. So you would do a WSB template in between?

covpride
03-02-2011, 07:12 PM
That's cool. So you would do a WSB template in between?

Yeah, maybe do something like that, get some speed work, and change of pace, then have a deload and start the 2 cycles. I may need help with the WSB template when i get to it, so I may hit you up about that as the time comes.

Brian Hopper
03-02-2011, 07:14 PM
Ok cool, I know a little bit about westside. So i'll help you out the best that I can.

covpride
03-03-2011, 01:34 PM
Ok cool, I know a little bit about westside. So i'll help you out the best that I can.

Thanks, I'll just see how things go and as it gets closer go from there.

covpride
03-03-2011, 01:38 PM
10 min elliptical

Bench
105x5
130x5
160x3
5/3/1 - add belt
170x5
195x5 - add wrist wraps
225x5+3

DB Bench
45x20
45x20
45x20

Cable tri press-triangle bar
60x10
60x10
50x10
50x10
30x20

Revers pec deck
85x10
85x10
85x10

Seated rows
125x10
105x10
105x10

20 min elliptical.

Brian Hopper
03-03-2011, 01:48 PM
Thanks, I'll just see how things go and as it gets closer go from there.

That's all you can do, got to hope for the best.

covpride
03-14-2011, 02:20 PM
Back in the gym finally, started my 3rd cycle of 531 over since i missed last week. Felt really good to be back in the gym though.

10 min elliptical.

Military Press
60x5
75x5
90x3
5/3//1
100x5
115x5 - add belt
130x8

Neutral Grip Pull ups
4
3
3

Lat Pull downs
135x10
120x10
120x10 I've added these in after pullups, I do wide grip, pull down to sternum, arch and squeeze my shoulder blades together. Really feel these in my lats, actually get some burn in them. I think i've finally got the form down as I use to not feel them as much while doing the movement

Rolling DB Ext
35x10
35x10
25x15

Rope Tri press
50x10
50x10
50x10
40x10
30x15

20 min elliptical

Brian Hopper
03-14-2011, 03:04 PM
It always feels good to get back at it, nice work!!!

covpride
03-15-2011, 02:18 PM
It always feels good to get back at it, nice work!!!

It sure does, thanks Brian!

covpride
03-15-2011, 02:21 PM
10 Min Elliptical

Deadlift
155x5
195x5
235x3
5/3/1 add belt
255x5
290x5
330x5+2

Good Mornings
135x10
135x10
135x10
135x10
135x10

Shrugs
225x10
225x10
225x10
225x10
225x10

All we had time for, felt good though. Plan on increasing the weight of the good moornings each week and see how that goes. I feel that they have been helping my deadlift for sure.

Brian Hopper
03-15-2011, 02:54 PM
I feel that they have been helping my deadlift for sure.

That's the main reason why I started to do them. I'm hoping they will help out my squat and deadlift. Nice work buddy!!!

covpride
03-19-2011, 01:13 PM
10 min elliptical

Squat
145x5
180x5
215x3
5/3/1 add wraps/belt
235x5
270x5
305x5+1

Bench
105x5
130x5
160x3
5/3/1
170x5
195x5
225x5+3

Rope Tri Press
50x10
50x10
50x10

Seated Lat Pulls
120x10
135x10
120x10

Leg press
4platesx10
4 platesx10
6platesx10

Leg Curls - Machine sat upright and worked each leg seperately, was weird to use, but felt like my hamstrings were being ripped from the bone.
50x10
50x10
50x10

Glad to get back in the gym, hopefully the future weeks go smoother and I don't have to miss days. had to skip db bench because of time, but still got in a solid workout. Haven't really squatted since before the meet i did on feb 19th, got a feeling my legs will be destroyed tomorrow lol.

Brian Hopper
03-19-2011, 04:34 PM
Strong session!!!

covpride
03-19-2011, 04:47 PM
Strong session!!!

Thanks Brian! I'll have to check the video you posted when I get home, can't do it from work.

Brian Hopper
03-19-2011, 06:07 PM
Cool, it has some strong dudes in it. Brad Dunn from Orlando who is also a pro strongman came down with Jeremy Hoornstra to train with Weech. Lucky me I was already training with Weech so I got to work out with all of them, lol.

covpride
03-21-2011, 01:42 PM
Cool, it has some strong dudes in it. Brad Dunn from Orlando who is also a pro strongman came down with Jeremy Hoornstra to train with Weech. Lucky me I was already training with Weech so I got to work out with all of them, lol.

Strong dudes for sure man, all of you were beasting in that video. Good Work!

covpride
03-21-2011, 01:48 PM
10 Min Elliptical

Military Press
60x5
75x5
90x3
5/3//1 add belt
105x3
120x3
135x3+3

Neutral Grip Pull ups
5
3
2

Pull downs all WG
150x10
135x10
120x10
120x10
105x10

Rolling DB ext
30x10
30x10
30x10
30x10
30x10

DB Hammer Curls
25x10
25x10
25x10
20x10
20x10

Good session, legs are still destroyed from squatting saturday. The elliptical helped some. Go my knee wraps and singlet in today. Ordered a 2xl supposed to fit 220lb, which i'm right at. its a little wide from the hips up, going to have my mother inlaw take it in a bit just so its super loose. Also got a surprise in the mail, received a certificate from the meet in feb i did, set the state record for bench in novice 220 for SLP. Not a huge deal, but unexpected, and cool to me lol.

Brian Hopper
03-21-2011, 07:21 PM
Strong dudes for sure man, all of you were beasting in that video. Good Work!

Thanks alot bro!!!

Brian Hopper
03-21-2011, 07:24 PM
Also got a surprise in the mail, received a certificate from the meet in feb i did, set the state record for bench in novice 220 for SLP. Not a huge deal, but unexpected, and cool to me lol.
That's so cool, especially since you werent expecting it.

covpride
03-23-2011, 01:54 PM
That's so cool, especially since you werent expecting it.

Yeah, I was pretty stoked for sure lol :)

covpride
03-23-2011, 01:58 PM
10 min elliptical

Deadlift
155x5
195x5
235x3
5/3/1 add belt
270x3
310x3
350x3+3

Good Morning
185x10
155x10
155x10
135x10
135x10

Shrugs
225x10
225x10
225x10
225x10
225x10

Brian Hopper
03-23-2011, 02:15 PM
Nice session

covpride
03-23-2011, 04:24 PM
Nice session

Thanks man, starting to get my focus back, and feeling good.

covpride
03-24-2011, 01:59 PM
10 min elliptical

Bench Press
105x5
130x5
160x3
5/3/1 add wrist wraps and belt
185x3
210x3
235x3+3

DB Bench
60x10
70x10
60x10
60x10
45x10

Seated Row
165x10
150x10
135x10
135x10
120x10

Rope Tri press
50x10
60x10
60x10
50x10
40x15

DB Hammer Curls
25x10
25x10
25x10
20x10
20x10

Good day, went heavier on DB bench and did sets of 10 instead of lower weight and 20 rep sets.

Lones Green
03-24-2011, 02:08 PM
Liking the volume, big son

covpride
03-24-2011, 03:53 PM
Liking the volume, big son

Thanks man, yeah, trying to up my volume for real. Figure it'll just help as long as I can recover fine.

Brian Hopper
03-24-2011, 06:27 PM
Looking good bro, I like the volume.

covpride
03-25-2011, 04:23 PM
Looking good bro, I like the volume.

Thanks!

covpride
03-25-2011, 04:34 PM
10 min elliptical

Squat
145x5
180x5
215x3 add wrist wraps
5/3/1 add belt
250x3
285x3
320x3+3

45 degree leg press with calf press in between sets.
4 plates x 10 lp
4 plates x 10 cp
4 plates x 10 lp
4 plates x 10 cp
4 plates x 10 lp
4 plates x 10 cp
2 plates x 10 lp
2 plates x 10 cp
2 plates x 10 lp
2 plates x 10 cp

Seated leg curls
40x10
40x10
40x10
30x10
30x10

Face pulls
50x10
50x10
50x10
50x10
50x10

Standing Abs
50x10
70x10
70x10
100x10

Great day for me, squats felt pretty good today. Hoping to hit a 400 squat after my next cycle of 531.

covpride
03-28-2011, 01:27 PM
10 min elliptical

Military press
60x5
75x5
90x5
5/3/1 add belt
115x5
130x3
145x1+4 (PR)

Pullups
4
3
1

Lat Pull downs
150x10
135x10
120x10
120x10
120x10

Rope Tri press
60x10
60x10
50x10
50x10
40x15

DB Hammer Curls
25x10
25x10
25x10
20x10
20x10

5 minutes spinning. It'll be bicycle weather soon, looking forward to getting extra conditioning/cardio in on the bike.

Brian Hopper
03-28-2011, 02:34 PM
Nice work on the PR!!!

covpride
03-28-2011, 04:07 PM
Nice work on the PR!!!
Thanks, felt good to hit a rep pr on them.

covpride
03-29-2011, 03:49 PM
10 min elliptical

Deadlift
135x5
195x5
235x3
5/3/1 add belt
290x5
330x3
370x1+4 rep PR

Good Mornings
135x10
135x10
135x10
135x10
135x10

Shrugs
225x10
225x10
225x10
135x20
135x20

Standing Abs
60x10
100x10
100x10
80x10

10 min spinning.

Brian Hopper
03-29-2011, 04:24 PM
Another PR, good job!!!!

covpride
03-31-2011, 03:56 PM
Another PR, good job!!!!

Thanks, pretty stoked on it!

covpride
03-31-2011, 04:03 PM
10 min elliptical

Bench
105x5
130x5
160x3
5/3/1 add belt and wrist wraps
195x5
225x3
250x1+4 Had to grind it out the last rep, i've decided that this week i want to hit 5 reps on the last set of each lift, technically will be 5 rep PRs for me on all lifts lol. Just wanted to push myself.

DB Bench
60x10
60x10
60x10
60x10
60x10

Seated rows, neutral grip
135x10
135x10
135x10
135x10
135x10

Rope Tri Press, added DB Curls in between sets.
TP 60x10
TP 60x10
DB 25x10
TP 50x10
DB 25x10
TP 50x10
DB 25x10
TP 40x15
DB 25x10

Brian Hopper
03-31-2011, 04:14 PM
Nice session, I'm starting to miss 531.

covpride
03-31-2011, 08:21 PM
Nice session, I'm starting to miss 531.

Thanks man, I'm still enjoying it. I need to start adding back in some more conditioning this next cycle, I think the steady state cardio after lifting seems to do me good. i usually only do like 20 min at most, just seems to help loosen me back up. It just seems to work for me, so I'll probably try to add it back in. Also thinking of switching accessory on deads next cycle, maybe deficit deads instead of good mornings, felt a little slow off the floor with 370 on tuesday. After this next cycle i'll test my maxes and see where i'm at. i may just keep going with 531 if I've made some decent gains. Added Results into my supplementation, curious to see if that helps me any.

covpride
04-01-2011, 01:42 PM
10 min elliptical

Squats
145x5
180x5
215x3 add wrist wraps
5/3/1 add belt
270x5
305x3
340x1+2 I got a fourth rep, but it was ugly, almost a goodmorning squat if you will. Didn't hit 5 reps like I wanted, but 3 was still good. I'll post video, late tonight tomorrow of the squats, form critique is welcome.

Leg press w calf press
4 plates x10 LP
4 plates x10 CP
4 plates x10 LP
4 plates x10 CP
4 plates x10 LP
4 plates x10 CP
4 plates x10 LP
4 plates x10 CP
4 plates x10 LP
4 plates x10 CP

Leg Curls
110x10
110x10
110x10
90x10
90x10

Brian Hopper
04-02-2011, 08:04 PM
Good job on the squats, I'm looking forward to the video.

covpride
04-03-2011, 12:59 PM
Here's the video, i know my set up was a mess. Any other feedback welcome.


http://www.youtube.com/watch?v=6cT0EGHe6Kk

Brian Hopper
04-03-2011, 05:13 PM
From that angle it looked good. It looks like you have your chest nice and high. Good job!!!

covpride
04-03-2011, 08:53 PM
From that angle it looked good. It looks like you have your chest nice and high. Good job!!!

Thanks Brian, I'm always trying to read up on form, I train by myself mostly, my wife has been lifting with me, but no experienced training partners. Appreciate the feed back, i'll be trying to post more videos to get form advice.

Brian Hopper
04-03-2011, 09:09 PM
Next time, try and record at a different angle. You can see much more from an angle then you can from the side.

covpride
04-04-2011, 01:29 PM
Next time, try and record at a different angle. You can see much more from an angle then you can from the side.

Thanks, will do that for sure.

covpride
04-04-2011, 01:32 PM
10 min elliptical

Military press
65x5
80x5
95x3
5/3/1 add belt
105x5
120x5
135x5+4

Pull ups
5
2
2

Lat Pulldown
150x10
135x10
120x10
120x10
120x10

Rope Tri press
60x10
60x10
50x10
50x10
40x15

Rolling DB ext.
30x10
30x10
30x10
25x10
25x10

DB Hammer curl
25x10
25x10
25x10
25x10
25x10

A good day in the gym, skipping deload week and starting my next Cycle of 531, feeling pretty good.

Brian Hopper
04-04-2011, 06:48 PM
If your going to skip this deload then I would definitely do it on your next 531 cycle.

covpride
04-04-2011, 11:25 PM
If your going to skip this deload then I would definitely do it on your next 531 cycle.

Yeah, that's the plan, I just feel really good physically. So I'm going to just jump into the next cycle, then deload. Felt great today on military press and it's my least favorite lift lol.

Brian Hopper
04-05-2011, 07:49 AM
Yeah, that's the plan, I just feel really good physically. So I'm going to just jump into the next cycle, then deload. Felt great today on military press and it's my least favorite lift lol.

I don't blame you, I would of done the same thing. LOL!!!

covpride
04-07-2011, 02:14 PM
10 min Elliptical.

Deadlift
160x5
200x5
240x3
5/3/1 add belt
260x5
300x5
340x5+3

Deficit Deads
225x5
225x5
225x5

Shrugs
275x10
225x10
225x10
135x20
135x20

Leg Raises
3x10

10 min spinning.

Brian Hopper
04-07-2011, 07:48 PM
Strong pulls!!!!

covpride
04-07-2011, 09:24 PM
Strong pulls!!!!

Thanks Brian! I'm adding in deficit deads for at least this cycle, feel like i've been slow off of the floor lately.

Brian Hopper
04-08-2011, 07:57 AM
Deficits will definitley help you out from the floor. I would also try doing them agains bands also.

covpride
04-09-2011, 01:11 PM
Deficits will definitley help you out from the floor. I would also try doing them agains bands also.

Thanks, I'll add bands in next week for sure. I love rack pulls with quaded minis for lockout work. Haven't used them much on deficit deads before.

covpride
04-09-2011, 01:40 PM
10 min elliptical

Bench
110x5
135x5
160x3
5/3/1 add belt and wrist wraps, got the belt one notch tighter, losing a little of my belly lol
175x5
200x5
230x5+3

Squat-kept belt on
150x5
185x5
220x3
5/3/1 add wrist wraps
240x5
275x5
315x5+2 wanted one more but I came up and just about stalled on the 7th rep, called it there.

DB Bench press - switching to 20 rep sets this cycle
40x20
40x20
40x20
40x20

Rope Tri ext.
50x10
50x10
40x10
40x10
30x15

Horizonta rows
120x10
120x10
120x10
120x10
120x10

Leg presses w calf presses
6 platesx10 LP
6 platesx10 CP
4 platesx10 LP
4 platesx10 CP
4 platesx10 LP
4 platesx10 CP

Leg Curls
90x10
90x10
90x10

Cut the volume down on leg assistance today. Missed yesterday, so had to combine bench and squat, was a good workout and felt strong today.

Brian Hopper
04-09-2011, 07:33 PM
Thanks, I'll add bands in next week for sure. I love rack pulls with quaded minis for lockout work. Haven't used them much on deficit deads before.

I've done rack pulls twice against bands. The last time I did them I used the short EFS average band and it was about 160lbs of band tension. IMO, pulling from the floor or from a deficit against bands is alittle more serious. Because you HAVE to be fast from the start or else those bands will own you, lol.

Brian Hopper
04-09-2011, 07:39 PM
Props on getting your bench and squat work done together!!!!

covpride
04-09-2011, 07:57 PM
I've done rack pulls twice against bands. The last time I did them I used the short EFS average band and it was about 160lbs of band tension. IMO, pulling from the floor or from a deficit against bands is alittle more serious. Because you HAVE to be fast from the start or else those bands will own you, lol.

Yeah, I have no doubt about that man. I'll be trying the deficit deads next week with bands for sure.

covpride
04-28-2011, 01:20 PM
10 min Elliptical.

Deadlift
160x5
200x5
240x3
5/3/1 add belt
260x5
300x5
340x5+2

Deficit Deads against efs short mini bands
225x5
225x5
225x5

Military Press
65x5
80x5
95x3
5/3/1
105x5
120x5
135x5+5 PR

Missed the past two weeks, cold/allergies, plus just busy with life. Got my entry sent off for the SPF PRO/AM in August, so going to be hammering it going forward. The deficit deads were brutal today, but I think will be what I need to get moving the bar faster off of the floor for sure. Excited about the meet its in Covington KY, right by cincinnati, and my home town. Plus my Dad and his friend Johnny he used to lift with will be coming out to watch. This has me stoked, as I grew up watching these two lift weights, they were big strong dudes back in the day. Had to condense today since i was squeezing in deadlift and military press, will be back to 4 day split next week.

Brian Hopper
04-28-2011, 02:17 PM
Nice work and good job on the PR!!! Also, good luck with your training for the Pro/Am.

covpride
04-28-2011, 02:32 PM
Nice work and good job on the PR!!! Also, good luck with your training for the Pro/Am.

Thanks, I appreciate it. Good luck with your training and getting that knee taken care of.

Brian Hopper
04-28-2011, 02:58 PM
Thanks bro.

hug dog
04-28-2011, 03:18 PM
Getting a PR after being sick and off for a couple weeks is always a good feeling. Should you get motivated to stick with it.

covpride
04-28-2011, 04:43 PM
Getting a PR after being sick and off for a couple weeks is always a good feeling. Should you get motivated to stick with it.

Yeah, definitely a good motivator, this week will be one more abbreviated session, then next week i'll be back to my 4 day split. Really hyped up on this meet, so I think i'll be able to be consistent/motivated.

covpride
05-02-2011, 12:59 PM
5 min elliptical

pushups by 10
Front Delt raises 10lbx10

Military Press
65x5
80x5
95x3
5/3/1 add belt
105x5
120x5
135x5+5

Floor Press, CG 1 second pause at the bottom of each rep
135x10
135x10
135x10

Tate Press
30x10
25x10
25x10

Lat Pull downs
180x10
150x10
120x10
120x10

Chest supported rows
140x10
140x10
140x10

Leg Raises
3x10

Finally back on the 4 day split. Got everything mapped out up to the meet. Will do this cycle of 531, then hit some small PRs to see where i'm at. Then 2 more cycles of 531, Hit small PRs, next week hit openers and shut it down, then deload week up until the meet. This is what I did last time and worked out well, so figure I'll go with this plan again.

Brian Hopper
05-03-2011, 08:22 PM
Good job bro, best of luck with the training cycle!!!!!

covpride
05-10-2011, 01:34 PM
Good job bro, best of luck with the training cycle!!!!!

Thanks, good luck with that knee!

covpride
05-10-2011, 01:38 PM
10 min elliptical

Military press
65x5
80x5
95x3
5/3/1 add belt
110x3
125x3
140x3+2 PR

Floor Press
135x5
185x3
205x2
225x1
275x0
225x3

Tate Press
25x10
30x10
30x10

Chest supported rows
180x10
180x10
180x10

Lat pulldowns wide grip
150x10
120x10
120x10
120x10.

Brian Hopper
05-11-2011, 12:27 PM
Good job on the PR!!!

covpride
05-11-2011, 01:18 PM
^ Thanks Brian!

5 min spinning

Deadlift
160x5
200x5
240x3
5/3/1 add belt
280x3
320x3
360x5

Deficit Deads - forgot bands today.
225x5
225x5
225x5

Hip adduction
70x10
70x10
70x10

Hip Abductions
90x10
90x10
90x10

Planks
2 x 45 seconds

5 min stretching, then 10 min foam/softball rolling when I got home.

Brian Hopper
05-11-2011, 01:28 PM
Solid session!!!

covpride
05-13-2011, 01:40 PM
Solid session!!!

Thanks man, feels good to be getting back to it.

5 min spinning

Bench
110x5
135x5
160x3
5/3/1 add belt, wrist wraps
190x3
215x3
240x3+3 Felt good, had to tighten up after the 5th rep. Really focused on staying tight and the 6th rep felt easier than the first lol. Think that's the main thing i need to work on is staying tight the entire time.

Pin Press done as sets of 5 singles
185x5
205x5
205x5

DB Bench
45x15
45x15
45x15

Seated Rows neutral grip
165x10
150x10
120x10
120x10

Face Pulls
50x10
60x10
80x10

Good session for me, first day benching in about 3 weeks, missed a few weeks after completing the first week of this cycle of 531, just started back up with the second week, feeling pretty good.

Brian Hopper
05-13-2011, 06:24 PM
Tell me about it, I can't wait to walk back into a gym. I even miss the smell, lol.

covpride
05-14-2011, 02:52 PM
Tell me about it, I can't wait to walk back into a gym. I even miss the smell, lol.

lol, that's pretty serious when you miss the smell even.

covpride
05-14-2011, 02:55 PM
10 min elliptical

Squat
5x150
5x185 add wrist wraps
3x220
5/3/1 add belt
260x3
295x3
330x3+2

Leg Press 2plates, and Calf Presses
LP 2 plates x10
CP 2 plates x10
LP 2 plates x10
CP 2 plates x10
LP 2 plates x10
CP 2 plates x10

Leg Curls
95x10
95x10
95x10

Brian Hopper
05-14-2011, 03:20 PM
lol, that's pretty serious when you miss the smell even.

LOL, yeah I'm crazy like that :)

covpride
05-18-2011, 01:28 PM
10 min elliptical

Deadlift
160x5
200x5
240x3
5/3/1 add belt
300x5
340x3
380x1+4 PR

Goodmornings close stance
135x10
135x10
135x10

Shrugs
135x20
135x20
135x20

Was not feeling the gym at all this mornign, but I already took a few extra days off to recoup. Was tired and the weight felt heavy just about every set lol. Stoked I still hit a rep PR on deads though. I read through 531 for powerlifting last night, tweaked my training and feel i'll be right on track to hit my goals at the pro/am in August. Shooting for 450 squat, 350 bench, and 500 dead. I got this, so stoked for this meet.

Brian Hopper
05-18-2011, 01:31 PM
I am really looking forward to seeing how the new 5/3/1 for powerlifting helps you. I know I'm going to give it a shot once I am able to, lol. I read some of the book last night also, and I really like the way he has the program setup for a meet.

covpride
05-18-2011, 02:26 PM
I am really looking forward to seeing how the new 5/3/1 for powerlifting helps you. I know I'm going to give it a shot once I am able to, lol. I read some of the book last night also, and I really like the way he has the program setup for a meet.

Yeah, i'm excited too man, it seems to be set up to put you in position to peak at the meet. I'll be deloading next week, doing one more cycle of 531, then doing the two cycles he lines out in the book. Getting pretty pumped for this meet.

Brian Hopper
05-18-2011, 02:43 PM
How many more weeks do you have left? You're doing the pro/am right?

covpride
05-18-2011, 03:48 PM
How many more weeks do you have left? You're doing the pro/am right?

yeah the spf pro/am, counting this week its 14 weeks out from the meet. So I'll finish this week, deload, 531, then the two cycles he outlined in the book.

Brian Hopper
05-18-2011, 04:17 PM
yeah the spf pro/am, counting this week its 14 weeks out from the meet. So I'll finish this week, deload, 531, then the two cycles he outlined in the book.

Are the two cycles your talking about the pre-meet cycle (4 weeks) and the meet prep cycle (4 weeks)?

Lones Green
05-18-2011, 04:47 PM
yeah the spf pro/am, counting this week its 14 weeks out from the meet. So I'll finish this week, deload, 531, then the two cycles he outlined in the book.

:nod:

covpride
05-18-2011, 06:16 PM
Are the two cycles your talking about the pre-meet cycle (4 weeks) and the meet prep cycle (4 weeks)?

Yes they are, that was my plan, do one more normal cycle, then the pre meet cycle, and meet prep cycle.

covpride
05-18-2011, 06:18 PM
:nod:

lol, getting stoked. After this meet i'll probably rock 531 for a while longer and possibly switch to wsb after the new year, just have to see how i'm progressing or if I'm just ready for a change.

covpride
05-20-2011, 02:55 PM
So bummed, started feeling bad after deads on tues. Sore throat, drainage, and have had this annoying cough for like a month. Wake up wed. and felt awful, went to the doctor, they ended up taking blood and xrays of my chest. Wanted to make sure i didn't have pneumonia. Luckily I don't but have an upper respiratory infection, antibiotics for 10 days, a script for my cough and an inhaler. Then had to mow today since it's been like 3 weeks, and think i partially pulled my hip flexor when I slipped. Going to be just trying to feel better over the next week that's for sure.

Brian Hopper
05-20-2011, 03:30 PM
Damn dude that sucks, I really hope you get better fast and your hip doesn't slow you down.

covpride
05-20-2011, 05:42 PM
Thanks, I think if anything the hip was a very slight pull, probably be fine. So tired fo being sick though.

Brian Hopper
05-20-2011, 09:19 PM
I feel you, I hate being sick....especially injured, lol. Get better bro!!!

covpride
05-31-2011, 07:07 PM
5 min elliptical

5 min stretching and foam rolling

Deadlift - sumo
160x5
200x5
240x3
add belt
260x5
300x5
365x1 conventional
405x1 conventional
455x0 conv. got this about 6 inches off of the floor. Felt like testing myself today for some reason. Been sick, feeling better now. Switched it up and pulled sumo, not as strong as conv for me. I did get back on my heels and feel like I was pulling back more than on conv. I'm going to switch up to westside for this meet prep. I feel like i've been letting my form slip more and more. I switch to doubles and heavy singles i feel i'll be able to focus on form more.

Rack pulls against quad mini bands
135x3
225x1
225x1
275x0

That was it, gym was hot as fuck, and i didn't want to over do it since I went heavier on deads than i have in months. 405 was almost easy, fully expected to get 455, but it was a no go. I'll be good for it in a few weeks I think. I've been missing some of my supps and haven't been eating as well as needed while i was sick. I'm ready to buckle down though.

Brian Hopper
06-01-2011, 10:46 AM
So your not going to do 3/5/1 for this cycle? How is your westside template going to look?

covpride
06-01-2011, 02:05 PM
Not planning on it Brian, still ironing out my westside workout. Spoke to Lones yesterday about it. So probably look at his log, base it off of that, but use assistance work etc.. that I know works for me.

Brian Hopper
06-01-2011, 04:13 PM
What made you change your mind? IMO, either program will do. I also think that you'll see some good gains from WS since it'll be something new.

covpride
06-01-2011, 06:30 PM
I just feel that for me at least the higher reps with heavier weights I tend to slack off/lose form. So I think the doubles and singles with heavier weights will allow me to focus on my form more. Noticed it on my bench a few weeks ago, also noticed i'm not getting my ass down consistently on deads. I think if I switch it up, it'll help me fix these issues I'm noticing. I miss speed work against bands too. Did some in the past and enjoyed it/had good results from it. I've figured out my ME lower movements, and ME upper movements. Working on assistance work and DE days still. I plan starting next week, 4 weeks of ws, deload, 3 weeks ws, deload, hit openers/maybe 2nd attempts, deload week of meet.

Brian Hopper
06-01-2011, 07:16 PM
I just feel that for me at least the higher reps with heavier weights I tend to slack off/lose form. So I think the doubles and singles with heavier weights will allow me to focus on my form more. Noticed it on my bench a few weeks ago, also noticed i'm not getting my ass down consistently on deads. I think if I switch it up, it'll help me fix these issues I'm noticing. I miss speed work against bands too. Did some in the past and enjoyed it/had good results from it. I've figured out my ME lower movements, and ME upper movements. Working on assistance work and DE days still. I plan starting next week, 4 weeks of ws, deload, 3 weeks ws, deload, hit openers/maybe 2nd attempts, deload week of meet.

That's a good point. The lower reps even though the weight will be heavier, you'll have a better chance of keeping better form, lol. I'll admit, when I go back to training full time I was going to do a modified WS template. It's just going to be awhile before I get to mess with it :(

covpride
06-01-2011, 07:57 PM
yeah, that was my thought process for changing it up. Keep your head up, building that sweet ass home gym is a plus, and the knee seems to be coming along good.

Brian Hopper
06-01-2011, 08:06 PM
yeah, that was my thought process for changing it up. Keep your head up, building that sweet ass home gym is a plus, and the knee seems to be coming along good.

Wanting to build this gym is keeping me interested, lol. I am seeing some great improvements with the knee so that's always a plus.

covpride
06-21-2011, 02:18 PM
Finally back in the gym after missing the last month due to being sick, having and endless cough.

5 min elliptical
5 min stretching

ME lower day

Low Box squats.
135x5
bar x5 (added efs light bands dbl choked)
135x5
185x2
225x2
275x2
315x1
355x0 Unracked it and just knew it was a bad idea lol, just racked it.

Leg press/calf press 2 plates
2 platesx10 LP
2 platesx10 CP
2 platesx10 LP
2 platesx10 CP
2 platesx10 LP
2 platesx10 CP

Leg Curls
95x10
95x10
95x10

Leg Raises
3x10

Not a bad workout for the first time in a month or so. Finally getting better, had this stupid cough for 2 months now, the zpack antibiotics seem to be helping me kick it. Got my westside template together thanks to some help from Lones, feeling good about it. Think I'll hit some PR's at the meet, maybe not what I originally wanted with the missed time from being sick, but should still be able to make some gains.

covpride
06-21-2011, 03:51 PM
Here is the video of 315x1, not the best angle.

http://www.youtube.com/watch?v=kSCSEWYS8gw

covpride
06-22-2011, 02:01 PM
DE upper

5 min elliptical
5 min warm up with 5lb plates, side laterals, front laterals, and swings like i've seen done with indian clubs.

Speed Bench - Straight weight
barx20
95x3
95x3
135x3
135x3
150x3
150x3
160x3
160x3

Rolling DB Extensions
30x10
25x10
25x10
25x10

Rear delt raises
20x10
15x10
15x10

Face Pulls
50x10
40x10
40x10
40x10

Feeling the squats from yesterday, Tried to keep everything fairly light and will be upping the volume probably next week on all days, but DE days for sure.

covpride
06-23-2011, 02:59 PM
DE Lower

5 min elliptical

Speed box squats against choked efs light bands. Actually sat back on the box today unlike the "box" squats from earlier this week lol
barx3
barx2
barx2
95x2
95x2
95x2
95x2
135x2
135x2
135x2
155x2
155x2
155x2

Speed pulls, conventional, straight weight
135x3
135x2
135x2
185x2
185x2
185x2
225x2
225x2
225x2

Leg press/calf press
2platesx10 LP
2platesx10 CP Still sore, so dropped the weight.
1platex10 LP
1platex10 CP
1platex10 LP
1platex10 CP

Leg Curls
50x10
65x10
65x10

Felt good and fast on the squats, made sure to sit back this time. Speed pulls weren't so great at first, the last set felt real fast, think i might have figured out some form issues. Hadn't been leaning back enough, arching hard enough, and needed to focus on pulling back more than up. The last set things came together pretty nicely.

Brian Hopper
06-24-2011, 10:51 AM
Solid sessions going on!!!

covpride
06-24-2011, 01:14 PM
Thanks Brian, today wasn't so great for me lol.

ME Bench

5min elliptical

barx20
95x5
135x3
185x2 add wrist wraps
205x2 add belt
225x2
245x1
275x0 So bummed, i hit 300 at the meet in february. I have a lot of work to do to hit at least a 315 bench by the meet in 8 weeks. I think I can do it though, got my training set, just got to keep getting rest, and eating right.

Rolling DB ext
20x10
20x10
20x10

DB Bench
30x20
30x20
30x20

Face pulls
50x10
50x10
50x10

Seated Rows
135x10
135x10
120x10
105x10

Kind of bummed and mad at the same time. This last month off really hurt my bench, have to buckle down for sure.

Brian Hopper
06-25-2011, 09:06 AM
I wouldn't worry about it. You took a month off because you were sick, so im sure it took a toll on your body. Don't let it get in your head and just move on to the next session.

covpride
06-25-2011, 01:15 PM
I wouldn't worry about it. You took a month off because you were sick, so im sure it took a toll on your body. Don't let it get in your head and just move on to the next session.

Thanks Brian, I don't plan on letting it get in my head. If anything it'll motivate me to work harder.

Brian Hopper
06-25-2011, 03:01 PM
If anything it'll motivate me to work harder.

There you go!!!!!

covpride
07-04-2011, 12:16 PM
5 min stretching

ME Box Squats (against efs light bands, choked)
bar x 5
bar x 5
stretch a little more
135x3
135x3
225x2
275x1
315x1

Squats (bands still used)
335x1
225x5

Leg Press (2 plates total) with calf press
LPx10
CPx10
LPx10
CPx10
LPx10
CPx10

Leg Curls
95x10
95x10
95x10

Leg raises
3x10

Squats felt good today, don't feel I've lost much strength. I think I'll be able to PR at the meet for sure.

Brian Hopper
07-04-2011, 04:44 PM
Nice squatting!!!

covpride
07-05-2011, 11:41 AM
Thanks Brian, was a good session for me. I'll be training 4 days a week, feeling good, and things are on track, so I shouldn't have anything interrupt my training going forward.

Brian Hopper
07-05-2011, 05:48 PM
How many more weeks till the meet?

covpride
07-05-2011, 06:21 PM
7 weeks out, not a long time to try and make up ground, but its what I got to work with lol.

covpride
07-06-2011, 01:41 PM
5 min elliptical

5 min warm ups, 5lb plates, swings, front and side raises, stretching.

Speed bench against short efs mini bands
bandsx10
bandsx10
95x3
95x3
95x3
115x3
115x3
115x3
135x3
135x3

DB Press/Rolling DB extension - Did these with light weight 20lb dbs, would do DB presses then straight into a set of rolling db ext.
20x10 DBP
20x10 RDBE
20x10 DBP
20x10 RDBE
20x10 DBP
20x10 RDBE

Rear Delt raises
20x10
15x10
10x10

Face Pulls
30x10
30x10
30x10

Rope tri press downs
30x10
30x10
30x10

This one goes out to Lones, trying to up my volume, still probably like half what he does lol. Was a good session, everything felt fast on bench, probably do similar assistance work on ME bench day this week, keep it light and higher volume. Then start to up the weight and volume next week a bit.

covpride
07-08-2011, 06:40 PM
5 min elliptical
5lb plate swings and front raises.

ME Bench against short efs monster mini bands
barx10
barx10
95x3
135x2
185x2
205x1 had to grind it out a bit at the top.
215x0 got this about half way up and it just stopped lol.
185x2
135x5

DB Presses
40x15
40x15
40x15

Rolling DB ext.
30x10
20x10
20x10

Seated Rows
135x10
135x10
120x10

Face pulls
50x10
40x10
40x10

Brian Hopper
07-08-2011, 06:56 PM
Solid sessions!!!

covpride
07-09-2011, 01:33 PM
Thanks Brian, the bench session felt a little better this week. Hoping I can catch up on it some in the next few weeks.

covpride
07-12-2011, 01:47 PM
5 min elliptical

Me Lower

Rack pulls against quad mini bands, mid shin.
Barx5
barx5
95x2
135x1 add belt
185x1
205x1
225x1
275x1
225x1 tore a damn calous, should have left well enough alone.

Good mornings
135x1
135x1
135x1

Hip adduction
85x10
85x10
85x10

Hip abduction
100x10
100x10
100x10

Leg raises
3x10.

covpride
07-27-2011, 01:02 PM
10 min elliiptical

ME Bench - Pin press from chest
135x5
185x5
205x5
225x3
245x2
255x1
275x1 (20lb PR) Stoked on this, made me feel much better about my bench. I'm good for a PR for sure, just have to train bench smart, have two more weeks after this week, then a deload week as that is meet week.

DB Bench
70x10
70x10
55x10

Tri press with rope ext.
50x10
40x10
40x10
30x15

Chest supported rows
180x10
180x10
180x10

Seated Rows
135x5, was a bit much, so I dropped weight as I didn't want to use all arms.
105x10
90x10
75x10

covpride
07-28-2011, 06:14 PM
Didn't have time for to get to the gym, so just hit the fitness center at work. Just to get some blood moving and into my chest, tris and back.

db bench
40x10
40x10
40x10
40x10

Seated rows
60x10
60x10
60x10

rope ext tri press
30x15
30x20
30x20
30x20

Face pulls
40x10

Twists
40x10
40x10.

That's it, this week is going to be just 2 ME days and what I did today. Deadlift Sat, then 4 days a week the next 2 weeks, and then 4 light days the week of the meet, maybe more if i need some steady state cardio to help drop a bit more weight.

Brian Hopper
07-30-2011, 08:21 PM
Good job on the PR!!!!

covpride
08-01-2011, 10:51 PM
Thanks Brian!
10 minutes elliptical

ME Squats
Barx5
135x5
185x3
225x2
275x2
315x1
365x1 add knee wraps
405x1 20lb PR

Rack pulls just below knees against quad minis
Barx5
135x3
185x2
225x1
275x1
315x0 was on the way to a 40lb PR and my grip failed me.
Today was the first day using wraps, hit the 405 nice and smooth, was way stoked.

Brian Hopper
08-02-2011, 10:34 PM
Strong PR!!! Start working on that grip :)

covpride
08-03-2011, 10:00 PM
I know Brian, I need to start throwing in some more grip work for sure.

covpride
08-05-2011, 01:43 PM
Warm up was front, side, rear lateral raises with 10lb plates, and some foam rolling.

ME Bench - Pin press from chest
95x5
135x5
185x3
225x2
245x2
275x1
225x5

DB Bench
75x10
60x10
45x10

Tri press with rope ext.
90x10
90x10
70x10
70x10

Chest supported rows
180x10
180x10
180x10

Seated Face pulls
75x10
60x10
45x10

Brian Hopper
08-05-2011, 05:53 PM
How many more weeks till the comp?