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MaxEffort
01-11-2011, 02:03 PM
Hey guys, decided to start a log here. I am 21 years old and have been training powerlifting since Jan. 2007. at around 145lbs with a 250 squat, 250 bench, and 330 dead. I competed in my first meet Sept. 2007 in the 148 weight class. In the past 4 meets I have been in the 165 division but I took a year off to put on some size and strength to compete in the 181 division. I've always lifted raw but I decided to start competing in powerlifting gear this year.

Stats:
5'6 191 lbs 12-14% body fat (currently leaning out)
best squat: 535 X 2 with briefs,belt,wraps
best raw bench: 380 X 1 with wrist wraps
best raw dead: 570 X 1 with belt

my goal for this year is to compete in a geared meet in the 181 division. I was looking at the SPF federation and see that they have pro total qualifications. I would like to get a pro total in a SPF meet in the near future.

MaxEffort
01-11-2011, 02:10 PM
Tuesday: 1/11/11 ME squat/dead

pull ups: (suck at these lol)
BW + 20lbs X 9
BW X 14

Squat:
bar X 10
145 X 8
235 X 5
325 X 3
add inzer power pants
415 X 1
465 X 2
add knee wraps
505 X 2
535 X 2 (20lb PR)

Deads w/ short light bands:
315 X 3 X 4 sets

Decline abs w/ mini
3 X 12

The only gear I have so far is briefs. I've been researching a lot about it and I'm pretty sure I'm going with Titan's suits for single ply. I've heard its more of beginner gear like the F6 shirt and it can break me in to heavier stuff.

MaxEffort
01-12-2011, 12:09 PM
Wednesday: 1/12/11 ME bench

2 board press:
275 X 3
315 X 2
355 X 1
375 X 1
395 X 1 (50lb PR)

Paused bench:
275 X 3
295 X 3
315 X 3

2 board drop set:
275 X 14

upright rows and rope push downs

Haven't done 2 board as a ME movement in about a year and I probably left about 10-15lbs in the tank. I need to start working on my paused benches because that is my weakness in competitions due to pausing form.

MaxEffort
01-15-2011, 07:46 AM
Friday: 1/14/11 Accessory Day

BB row:
245 X 9
185 X 18

Rest pause fat bar curls and leg curls

abs and calf raises

MaxEffort
01-15-2011, 07:10 PM
Saturday: 1/15/11 DE bench

Fat bar speed bench (straight weight)
205 X 3 X 3 w/ close grip (index finger on smooth)
225 X 3 X 3 w/ medium grip (thumbs from smooth)
245 X 3 X 3 w/ competition grip (pinky on rings)

Fat bar incline bench: (major weakness)
175 X 8
195 X 8
210 X 8

Band pushdowns and face pulls

Bar speed has improved. I may be doing a raw meet at the end of April or in the summer; I haven't decided yet.

MaxEffort
01-17-2011, 07:25 PM
Monday: 1/17/11 ME squat/dead

dead:
135 X 10
225 X 5
315 X 3
405 X 1
Add belt
455 X 1
495 X 1
545 X 1
570 X 0

Squat:
375 X 3 X 3

pull ups:
bw +25lbs X 10, bw X 11

haven't been able to pull over 500 in about 8 months so this wasn't too bad. I need to find my groove for deads again.

MaxEffort
01-19-2011, 09:07 PM
Wednesday: 1/19/11 ME bench

Floor press:
225 X 3
275 X 2
315 X 1
345 X 1
360 X 1 (had about 10lbs left in the tank)

drop set: 225 X 17

4 board press:
365 X 3
385 X 3
405 X 3

upright rows and rope push downs

Haven't done floor press in about 5 years and it really worked my triceps and shoulders! Goal for this is 405

Off Road
01-19-2011, 10:10 PM
Good numbers.

MaxEffort
01-20-2011, 11:43 AM
Thanks Off Road

Thursday: 1/20/11 Accessory day
BB row:
245 X 11
195 X 15

cable curls, abs, and calf raises

Today was pretty hard those 4 board presses really took a toll on me

MaxEffort
01-22-2011, 01:06 PM
Saturday: 1/22/11 DE bench

Speed Bench:
185 X 5 X 2 Close grip
205 X 5 X 2 Medium grip
225 X 5 X 2 Competition grip

Fat bar incline press:
175 X 8
195 X 8
215 X 8

Face pulls, band push downs

thatNUCKOLSkid
01-22-2011, 01:14 PM
dude! good numbers! keep up the good work!

MaxEffort
01-24-2011, 07:42 PM
Thank you, I still got a long road ahead of me!

Monday: 1/24/11 ME squat/dead

Pull ups:
BW +25lbs X 5 X 5

3 in Deficient Deads:
315 X 3
405 X 3
435 X 3

Rest pause DB curls

abs

Deads were hard today, never done them standing on blocks. Hopefully this will help my dead

MaxEffort
01-26-2011, 06:39 PM
Wednesday: 1/26/11 ME bench

Bench:
315 X 1
350 X 1
385 X 1 (5lb PR!)

245 X 15

3 board press:
345 X 3
385 X 3 (10lb PR)

upright rows and push downs

Only 20 more pounds till 4 plates, that has been a goal for me since I ever touched a weight. I'm going to start incorporating dead benches and more band work in my routine and will test again in a couple months

MaxEffort
01-30-2011, 09:16 AM
Saturday: 1/29/11 ME squat/dead

Squats:
315 X 3
add briefs, belt
415 X 2
505 X 2 (very shaky w/o knee wraps, will wear them on this set next time)
add knee wraps
555 X 2 (20lbs PR) (second rep was not at parallel)

Chest supported rows, abs

never had that much weight on my back and it felt like it. I think im going to go back down to lighter weight and some more assistance work to help some weaknesses

weight was 188.2 depleted(+0.2lbs since 6 weeks ago) and 190 carbed up (-1.4lbs since 6 weeks ago)
waist was 33 in (-1.5in since 6 weeks ago)

I've been recomping a little bit and the goal is to be 180lbs with a 30 in waist; no lower since that will hurt my lifts. Its a happy medium between leaness and not losing any strength.

Last year my highest off season weight was 176 with a 32.5 in waist and I got down to 159 with a 28.5 in waist during spring break so its an improvement.

MaxEffort
02-02-2011, 08:48 PM
Monday: 1/31/11 ME bench

2 Board press:
365 X 1
385 X 1
405 X 1 (10 lb PR)

Cable rows, upright rows, band push downs with mini's

MaxEffort
02-02-2011, 08:56 PM
Wednesday: 2/2/11 ME dead

Deads:
455 X 2
455 X 2
455 X 2
455 X 2

pull thrus: 2 x 15
abs: 3 x 12

I'm going to experiment with peaking my squats and deads for March to see if it can work for my meet at the end of April. I was thinking along of lines of

week 1: 5 x 4 @ 70%
week 2: 4 x 4 @ 75%
week 3: 4 x 2 @ 80%
week 4: 4 x 1 @ 85%
week 5: 3 x 1 @ 90%
week 6: 2 x 1 @ 95%
week 7: meet

I'm playing with percentages but I need to find the right cycle that can help me peak for a meet. When I'm not training for a meet I would do lifts that hit weak spots in the squat, bench, and dead.

MaxEffort
02-03-2011, 02:44 PM
Thursday: 2/3/11 DE bench

Bench w/ short monster mini's (around 85lbs at the top):

145 x 3 x 3 close grip
165 x 3 x 3 med grip
185 x 3 x 3 comp grip

Close grip 4 board press w/ short monster mini's:

225 x 5
250 x 5
275 x 5 (this felt so heavy with the band tension)

Seated press and chest supported rows

MaxEffort
02-06-2011, 08:12 AM
Saturday: 2/5/11 ME squat

Squats (belt, knee wraps):
465 x 2
465 x 2
465 x 2

lat pull downs 3 x 12
band abs 3 x 15

Working on putting more volume and less intensity in my squat routine. I did sheiko a year ago and that shot my raw squat up but it made my bench and dead suffer severly. So I'm going to incorporate volume and lower intensity on my squat days and see what happens

weight: 188 (depleted)
waist: 33 in

Changing diet up a little, I will be doing Shelby Starnes carb cycling diet since I've always done keto to diet and I seemed to lose too much weight in the process

work out days are 250 protein (down from 300) 160 carbs and 25 added fats (down from 40)
non workout days are 250 protein (down from 300) 80 carbs and 40 added fats (down from 50)
carb up day is 150 protein 500 carbs and no fats

cardio is still 45 minutes 5 days a week; I'm trying to keep this low as possible and only upping it when I need to.

MaxEffort
02-08-2011, 03:40 PM
Monday: 2/7/11 ME bench

Close Grip bench (index on part next to smooth)

275 x 1
300 x 1
315 x 1
330 x 1 (30 lb PR from 1.5 years ago)

225 x 10 x 2 sets

cable rows: 4 x 10
camber bar upright rows: 4 x 15
mini band push downs: 5 x 15

Haven't done heavy close grips in a long time. Goal for these are 365. I will be doing a WNPF raw meet on April 30th. I will be going 181. The last time that I did a meet was the Raw Unity Meet in 2010 and I was 165. I needed a year to grow into a new weight class so I believe I'm ready for a new start in the 181 division. Goals for the meet are a minimum total of 1450 (raw elite) and total of 1500.

MaxEffort
02-09-2011, 06:33 PM
Wednesday: 2/9/11 ME dead

Deads:

485 x 2
485 x 2
485 x 2

Pull thrus: 2 x 15
biceps and abs

Pulls were really easy today. I think this peaking progression is actually working!

MaxEffort
02-10-2011, 04:04 PM
Thursday: 2/10/11 DE bench

Fat bar speed bench w/ short monster minis:

145 x 3 x 3 w/ close grip
165 x 3 x 3 w/ med grip
185 x 3 x 3 w/ comp grip

Fat bar close grip 4 board press w/ short monster mins:

195 x 8
225 x 8
255 x 8

seated presses:

115 x 10 x 3

Chest supported rows

MaxEffort
02-13-2011, 08:25 AM
2/12/11 ME squats

Raw squats (belt, knee wraps):

235 x 5
325 x 3
375 x 2
add belt
415 x 1
add knee wraps
495 x 1 x 3 sets

lat pull downs: 3 x 12
reverse grip curls: 3 x 12
band abs: 3 x 15

Thats the most I've had on my back raw and it felt pretty easy. I've been liking this style of ramping up to a max weight and will use it 6 weeks out from the meet.

weight was 184.4 (-3.4) depleted and 186.2 carbed up.
waist was 32.5 (-0.5) so I'm slowly getting to a 30 in waist

MaxEffort
02-15-2011, 05:42 PM
Monday: 2/14/11 ME bench

Floor Press:

315 x 1
345 x 1
375 x 1 (15lb PR!)
265 x 10 x 2 sets

Cable rows, upright rows, and mini band push downs

Strength is jumping quickly with these, I just hope it carries over to my regular bench

MaxEffort
02-20-2011, 08:48 AM
Saturday: 2/19/11 ME squat/dead

Squat to pins (pins set at parallel, I deloaded at the pins and exploded back up):

315 x 2
Add belt
365 x 1
405 x 1
425 x 1
440 x 1
345 x 5 (was supposed to be 2-3 sets but I was spent)

chins: 30 reps at different grips
RG curls: 3 x 12
Back raises: 2 x 15
Pull down abs: 4 x 12

Never tried the pin squats before but they destroyed my quads, hips, and hamstrings! My biggest weakness in the squat is my hip strength. I believe it makes me cave my knees in at the bottom so I chose this movement to work into my ME work to help strengthen my hips.

BW (depleted): 183.6 (-0.6) waist: 32.25 (-0.25)
BW (carbed up): 187.4

still losing fat and increasing strength so all is good with dieting right now.

MaxEffort
02-22-2011, 05:50 PM
Monday: 2/21/11 ME bench

Bench:

315 x 1
355 x 1
370 x 1
255 x 10

WG cable rows: 4 x 10
DB hang cleans: 4 x 10
Mini band PD: 5 x 15

Wasn't feeling it so much with regular bench today. I will probably wait a little before hitting again so I can hit more weaknesses first.

MaxEffort
02-23-2011, 08:35 PM
Wednesday: 2/23/11 DE squat/dead

12" in box squat w/ blue bands (around 110lb at top):

185 x 2 x 10 sets

DB snatches: 2 x 8
Preacher ez curl: 22 rest pause
Band abs: 4 x 12

First time doing DE squats in a while and I am pretty slow with them so I need to gain explosiveness. DB snatches really hurt my traps!

MaxEffort
02-24-2011, 04:02 PM
Thursday: 2/24/11 DE bench

Semi chaos bench (only 25lb plates hung by bands on each side):

135 x 8 CG
155 x 8 MG
185 x 8 Comp grip

RG bench w/ greens:

365 x 5 x 3

Corner rows

The chaos bench was very difficult to stabalize and I loved it! next time though I will make all the weight hang from bands to make it a real chaos bench

MaxEffort
02-27-2011, 07:15 AM
Saturday: 2/26/11 ME squat/dead

Sumo pull:

495 x 1
545 x 1 (60lb PR!!!)
565 x 1 (80lb PR!!)
455 x 3 x 2 sets

Chins, abs and RG curls

I've only pulled sumo 3 times before and I somehow matched my conventional and it felt great! I'm definently going to be pulling sumo at the meet I just need to practice it more

MaxEffort
02-28-2011, 07:59 PM
Monday: 2/28/11 ME bench

1 board press:

365 x 1
385 x 1
405 x 1 yes!!
325 x 3 x 2 sets

WG cable rows: 4 x 10
DB upright rows: 4 x 10
Mini band PD: 5 x 15

Can't believe I hit this off a 1 board hopefully I can hit 4 plates in a couple months on comp bench

MaxEffort
03-02-2011, 07:24 PM
Wednesday: 3/2/11 DE squat/dead

Squat w/ greens (around 100lb at top):

185 x 2 x 8 sets

Deads w/ short lights & monster minis (around 100lb at top):

315 x 1 x 3 sets sumo
315 x 1 x 3 sets conv

DB snatches: 2 x 8
curls and abs

Felt much faster and stronger pulling sumo, I don't know where it came from but it feels great

MaxEffort
03-03-2011, 12:05 PM
Thursday: 3/3/11 DE bench

Speed bench w/ short minis (around 60lbs at top):

155 x 3 x 3 CG
185 x 3 x 3 MG
205 x 3 x 3 Comp grip

RG bench w/ greens:

365 x 5
395 x 5
415 x 4 (missed rep 5)

Chaos bench (all weight was hung from bands this time):

145 x 12,10,8

Corner Rows: 4 x 10

The RG bench really hit my tris hard and the real chaos bench just crippled me everywhere. I'd never thought 145 lbs would be so struggling lol but I know it will help my bench.

Tomorrow is my last work out day because I will be in Costa Rica for a week for spring break. I won't be drinking too much probably and will maybe have 3 deload workouts in there. I would normally take off completely but with the meet so close I need to do something even if its small. Its for a study abroad class so its not like I will be drunk every day of the week lol but I'm getting excited for it! Never been out of the country before so I don't know what to expect.

Brian C
03-03-2011, 01:42 PM
What's Up bud. Very impressive numbers! Your squat numbers are pretty dam good in power pants. I only got about 20lbs out of mine. Are you looking to compete single ply?

MaxEffort
03-03-2011, 02:01 PM
What's Up bud. Very impressive numbers! Your squat numbers are pretty dam good in power pants. I only got about 20lbs out of mine. Are you looking to compete single ply?

Thanks Brian, yeah I'm looking to compete in single ply sometime this year maybe later summer or fall I'm still looking around to find some good single ply gear for starting out with. I get about 30-40lbs out of those power pants.

MaxEffort
03-05-2011, 04:18 AM
Friday: 3/4/11 ME squat/dead

Squat w/briefs:

315 x 2
add briefs
405 x 1
455 x 1
495 x 1
545 x 1 (felt very heavy, called it after this)

Paused leg press:

5 pps: 3 x 5

pull ups, abs, ghrs, RG curls

Today felt horrible, last time I used my briefs my waist was 3 in bigger so they felt loose today (only took me 10 sec to put them on lol) I know its time for a deload and I extended this training cycle so long because I knew I wouldn't train much on spring break so now its time to relax!

weight: 181.2 (-2.4) (depleted)
weight: 184.8 (-2.8) (carbed up)

waist: 31.5 (-0.75)

Fat loss is going great, if I get down to 175-177 I might just cut water and compete in 165 again I think I'd do pretty well in that class now because thats what most good guys who are in the lower weight classes anyway.

MaxEffort
03-16-2011, 04:54 PM
Finally Back from Costa Rica

Monday: 3/14/11 ME bench

CG bench:

305 x 1
320 x 1
315 x 1

255 x 3 x 2

back, shoulders, tris

Wednesday: 3/16/11 Dead

Sumo:

405 x 6 x 2 sets

DB snatches, bi's, abs

Starting my meet cycle on Saturday at 6 weeks out

MaxEffort
03-17-2011, 02:00 PM
Thursday: 3/17/11 DE bench

Cambered bar bench w/ minis:

135 x 3 x 8 sets

Cambered bar JM press w/ minis:

75 x 8
85 x 8
105 x 8
105 x 8

Standing press:

105 x 5
120 x 5
135 x 9

Corner Rows and Chaos bench

MaxEffort
03-20-2011, 05:44 AM
Saturday: 3/19/11 Squat

Squat:

405 x 5
405 x 5

Lat pulldowns, curls, & abs

weight was 177 completely dry and body fat is around 10.5%

This was the start of my meet cycle. I will be pyramiding down from 5 reps to 1 then deloading and see how that works. I will be adding 30lbs each week and droping a rep so hopefully I will hit 525 x 1 x 2 sets 2 weeks before the meet.

MaxEffort
03-23-2011, 04:40 AM
Monday: 3/21/11 ME bench

Paused Bench:

275 x 5
275 x 5

Cable rows, upright rows, mini band push downs

Brian C
04-05-2011, 02:17 PM
Like your idea for your comp cycle. Pretty dam impressive numbers if you go 165.

MaxEffort
05-11-2011, 05:33 AM
School has bogged me down the last month so I haven't had time for much other than train. I ended up not doing the meet because I had a final on that day and I've been feeling run down.

Weight is 169.2 before carb up
waist is 29.625 body fat around 8.5%

I made a new routine to bring up my upper body with my lower, training lower once a week.

Saturday:

Press: 115 x 3 x 10 sets
DB bench: 75 x 10 x 4 1 min rest
Chins: bw + 15lbs x 8 x 3 2 min rest
JM press: 155 x 8 x 3 2 min rest
Fat RG curl: 55 x 10 x 4 1 min rest
calf raise: 160 x 25 x 4 1 min rest

Monday:

Sumo Pull: 455 x 5, 495 x 5
ATG paused betless squat: 275 x 3 x 8 sets 2 min rest
PD abs: 180 x 10 x 4 1 min rest

Training upper body today

Off Road
05-11-2011, 06:37 AM
Doing very well with it all.

MaxEffort
05-11-2011, 12:11 PM
Thanks Off Road!

Wednesday: 5/11/11

Close Grip Bench: 275 x 5, 245 x 5, 215 x 5 4 min rest
Incline DB Bennch: 70's x 8 x 3 2 min rest
Pendlay Rows: 135 x 10 x 4 1 min rest
Fat preacher curl: 45 x 8 x 3 2 min rest
Mini band push down: 4 x 15 1 min rest

Been doing close grip bench for about 8 weeks now to help bring up my arms with the rest of my body. It was a little blow to my ego to use lower weights but its been helping my arm development a lot and shoulder pain has diminished. Next time I max out in the future I will probably use my regular grip

MaxEffort
05-22-2011, 06:30 AM
Saturday: 5/15/11

military press: 120 x 3 x 10 sets
accessory work

Monday: 5/17/11

Squat: 455 x 3
beltless Conv Dead: 405 x 3 x 8 sets
calves and abs

Wednesday: 5/19/11

CG 2 board press:
225 x 3
255 x 3
275 x 3
295 x 3

accessory work

Saturday: 5/21/11

Speed bench: fat BB + mini bands
135 x 3 x 3 CG
155 x 3 x 3 MG
185 x 3 x 3 WG
took bands off
225 x 12 WG
135 x 25 CG

Fat Swiss bar shoulder press: bar + 50lbs x 10 x 4
Fat bar chins: BW x 17,9,7 = 33
Fat bar JM press: 135 x 12 x 3
Fat DB hammer curls 30s x 8 x 4

Pre-carb up weight was 167 and waist was 29.125 adding another 30 min cardio session this week adding up to 5 sessions per week now

MaxEffort
06-04-2011, 09:16 AM
Thursday: 6/2/11 ME Deads

Sumo Pull off 4in blocks:
135 x 10
225 x 5
315 x 3
add briefs
405 x 3
495 x 2
545 x 1
didn't go any higher because I didn't have any chalk
495 x 5

SSB 14" box squats
135 x 8
185 x 8 x 2 (these were hard! never tried them before; really worked my hips)

Tri set
Reverse hypers 3 x 12
GHR abs 3 x 15
Fat bar curls 4 x 12

Saturday: 6/4/11 DE bench

Fat bar bench w/ short minis:
135 x 3 x 3 CG
155 x 3 x 3 MG
185 x 3 x 3 Comp grip
kept bands on:
155 x 18 WG (middle finger on rings)
155 x 9 CG

Tri set:
Fat bar lat pull downs: 3 x 12
Rear delt machine: 3 x 12
Lateral raises: 3 x 10

Fat bar JM press w/ short minis:
bar x 15,12,10,10

Brian C
06-04-2011, 03:52 PM
Strong block pulls. SSb squats are no joke! Very humbling. Great work today. What meet are planning on doing?

MaxEffort
06-05-2011, 06:20 PM
Thanks Brian maybe September? don't have a set one yet but definitely 1-2 this year

Sunday: ME squat

Straight bar squats w/blue bands (about 200lbs of tension at top):
bar x 10
165 x 5 x 2
275 x 2 x 2
put briefs on
365 x 1
385 x 1 (really big grinder)
added knee wraps
405 x miss (knee wraps didnt help at all)
just a belt and briefs
275 x 5

GHR 2 x 15

Tri set:
Reverse hypers 3 x 20
Hammer curls 4 x 20
GHR sit ups 3 x 15

I've never used that kind of band tension before and it worked my legs pretty hard.

MaxEffort
06-07-2011, 07:52 PM
Tuesday: 6/7/11 ME Bench

2" fat bar 2 board press:
260 x 3
290 x 3
310 x 3
330 x 1
350 x 1
370 x miss

2" fat bar close grip 4 board press:
330 x 3
290 x 10

Tri set (w/ fat gripz)
lateral raises 3 x 12
lat pull down 3 x 15
rear lateral raise 3 x 10

Mini band push downs 1 x 45

louis vuitton
06-08-2011, 12:03 AM
Close Grip bench (index on part next to smooth)

275 x 1
300 x 1
315 x 1
330 x 1 (30 lb PR from 1.5 years ago)

225 x 10 x 2 sets

cable rows: 4 x 10
camber bar upright rows: 4 x 15
mini band push downs: 5 x 15

MaxEffort
06-08-2011, 07:28 PM
Wednesday: 6/8/11 DE squat/dead

Speed paused squat w/straight weight:
275 x 2 x 6 sets
315 x 2
365 x 1

2 plate deficient Conv Dead:
135 x 10
225 x 5
315 x 2
405 x 1
add belt
455 x 1
475 x 1
remove belt
365 x 5

Tri set:
Reverse hypers 3 x 20
Fat gripz DB curl 3 x 12
Pull down abs 3 x 15

MaxEffort
06-16-2011, 08:06 PM
Saturday: 6/11/11 DE bench

Bench w/ chain:
155 w/40lb chain x 3 x 3 CG
155 w/80lb chain x 3 x 3 MG
155 w/120lb chain x 3 x 3 comp grip

Press 95 x 17, 9

Super set
machine rows 3 x 10
face pulls 3 x 12

Skulls
bar w/120lb chain x 10 x 4

Sunday: 6/12/11 Squat

Squat:
165 x 8
220 x 5
275 x 3
335 x 3
add belt
385 x 2
add wraps
429 x 2
462 x 2

Tri set
GHR 3 x 15
Reverse hyper 3 x 20
Fat bar curls 3 x 12
GHR abs 3 x 15

Tuesday: 6/14/11 ME bench

Fat bar bench:
150 x 8
200 x 5
240 x 3
290 x 3
310 x 3 x 3

Cambered bar bench w/fat gripz
185 x 5
185 w/40lbs chain x 5
185 w/80lbs chain x 5

Triset w/fat gripz
Lateral raise 3 x 10
lat pull down 3 x 10
rear lateral raise 3 x 10

Mini band push down 1 x 50

Thursday: 6/16/11

Sumo Pull:
135 x 8
225 x 5
315 x 3
405 x 6
445 x 6
485 x 6

Body weight squats w/band around knees: 3 x 20

Triset
Reverse hyper 3 x 20
Fat gripz hammer 3 x 15
standing ab push down 3 x 15

Thinking about doing a meet on Sept. 10 completly raw to maybe requalify for RUM

MaxEffort
06-21-2011, 08:12 PM
Saturday: 6/18/11 DE bench

Fat bench w/ chain:
155 w/40lb chain x 3 x 3 CG
155 w/80lb chain x 3 x 3 MG
155 w/120 chain x 3 x 3 comp grip

95 w/120lb chain x 21 WG x 10 CG

lats tris rear delts

Sunday: 6/19/11 ME squat/dead

Reverse Band squat w/ bow bar & green bands:
135 x 8
225 x 5
add bands
315 x 3
405 x 2
add belt
425 x 1
445 x 1
465 x 1
475 x 1

GHR: 25lb plate x 10 x 2
10"box squat w/ bodyweight and mini around knees: 2 x 15
Reverse hyper: 50lb x 10 x 4
GHR abs: 10lb x 10 x 4
Fat bar EZ curl: bar +50lb x 12 x 3

Tuesday: 6/21/11 ME bench

Fat bar CG 2 board press:
150 x 8
200 x 5
add board
240 x 3
290 x 1
330 x 1
310 x 1
310 x 1
310 x 1

Chaos bench w/ 35lb KB hanging from each side:
150+70 x 5 CG
200+70 x 5 CG
200+70 x 5 comp grip

Fat DB skulls
30s x 10 x 4

Fat lat pull downs
170 x 10,10,7

Fat lateral/rear delt raises: 3 sets of 10 lateral raises didnt let go of DBs super set 3 x 10 rear delt raise

MaxEffort
06-26-2011, 04:17 PM
Thursday: 6/23/11 DE squat/dead

Speed squat: 225 x 3 x 10
Speed dead: 295 x 1 x 10

Trisset
Reverse hyper: 50lbs x 10 x 4
Fat DB hammer curl: 35s x 10 x 3, 25s x 15
PD abs 100 x 10 x 4


Saturday: 6/25/11 DE bench

Fat bar Bench w/ short mini bands (60lbs at top):
150 x 3 x 3 CG
170 x 3 x 3 MG
200 x 3 x 3 Competition grip
took off bands
240 x 1
290 x 1 these two felt very fast

Fat bar bench w/ straight weight
200 x 23 comp grip
200 x 9 CG

Fat bar press: 95 x 8 x 3

Super set
Fat dead rows: 135 x 10 x 3
Face pulls: 70 x 15 x 3

One armed fat DB tri ext 15s x 20 x 3


Sunday: 6/26/11 ME squat/dead

13.5" box squat:
165 x 5
220 x 5
275 x 3
319 x 2
add belt
363 x 1
385 x 1
407 x 1
385 x 1

Paused beltless ATG squat
275 x 5 x 2

Tri set
Reverse Hypers 60lbs x 10 x 4
Fat bar curls: bar +50lbs x 12 x 3
GHR abs: bw +10lbs x 10 x 4

The box squats were a specialty exercise to help push my dead lift and I did the paused squats as a supplemental movement for my squat. My hips were weak and my knees kept caving in on max effort but with the added box work they have improved a good bit.

MaxEffort
07-15-2011, 06:48 AM
I am currently 8 weeks out from a raw powerlfting meet (APF). Ive decided to go back to using 5/3/1 but with more of a bodybuilding split. I will still be training for strength but I want to add size to my smaller muscle groups and get bigger in general. Heres the split

saturday: military press 5/3/1, shoulders, biceps
sunday: squat 5/3/1, quads, hams/lowback, abs
tuesday: bench 5/3/1, chest, triceps
Thursday: dead 5/3/1, cleans, back, upper back

MaxEffort
07-16-2011, 10:13 AM
Saturday: 7/16/11

Press:
100 x 3
115 x 3
130 x 7
added fat gripz
85 x 10 x 3

Fat lateral raises: 15s x 15 x 3

Fat BB curl: 70 x 10 x 3
Fat hammer curl: 15s x 15 x 4

MaxEffort
07-17-2011, 11:58 AM
Sunday: 7/17/11

Squat:
295 x 3
335 x 3
add belt
375 x 4 NTF
385 x 1 85% of 1RM
415 x 1 92.5% of 1RM (felt very fast)

205 x 10 x 2 (couldnt do the rest of the sets in the BBB my hamstring gave out!)

leg press: 4pl x 10
GHR: bw x (16,12,8) 36
GHR sit ups: bw+10lbs x 10 x 3
Calf raise: 210 x 20 x 4

Im guessing my raw squat w/o knee wraps is around 450. My goal for the meet is at least 465.

MaxEffort
07-19-2011, 07:31 PM
Tuesday: 7/19/11 no spotter at the gym today

Bench:
225 x 3
255 x 3
285 x 4 NTF
300 x 1 w/ pause
315 x 1 w/ pause
add Fat grips
190 x 10 x 3 sets (this was hard!!!)

Fat DB bench: 65s x 10 x 3 w/ pause
Fat JM press: 115 x 10 x 3
Mini band PD: 100 reps

The Big but boring down sets were really difficult! i couldnt imagine that a plate and a quarter could feel bad only after 3 sets lol.

MaxEffort
07-21-2011, 08:01 PM
Thursday: 7/21/11

Power cleans:
135 x 3
155 x 3
170 x 8

Sumo Pull:
365 x 3
415 x 3
add belt
465 x 3 felt like crap so i didnt do the 92.5% for a single

BB row: 160 x 10 x 3
Fat bar pull ups: BW x 10,8,6 (slow negatives)
One armed machine row: 55 x 10 x 3 each arm
Band pull aparts: 100 reps

MaxEffort
11-12-2011, 09:34 AM
I strained my rotator cuff pretty bad in August 3 weeks out from a meet so I've had to move my grip in closer on bench (basically a close grip, 1/2 thumb from smooth) but squats and pulls are doing well. I've been doing 5/3/1 and am on my third cycle.

last cycle Dead PR: 475 x 10
last cycle squat PR: 405 x 10 w/ knee wraps
this cycle bench(5s week): 240 x 10 felt strained on cuff so stopped

I pulled 565 for an easy single but I ripped my hand open on it so I didn't try for more weight (was hoping for 600)

Body weight is 173.2 right now I am adding weight at about 1lb per week. on deload weeks I am skipping a meal and skipping pre and post workout shakes. I just started using creatine for the first time in 5 years and also fish oils and vitamin C. I never liked using supplements before because I never thought they truly worked. I always thought people hyped up their affects from placebo. I am experimenting with creatine for this offseason and will see how it affects me. This 5/3/1 cycle I am mashing squats and pulls on the same day so I get extra recovery and am doing upper body twice a week with press on one day and bench on the other.

Friday: 11/11/11
OH press: 95 x 3, 105 x 3, 120 x 8 NTF, 65 x 12 x 4
Med grip pull ups: BW x 20, 13, 10
DB rows: 80 x 15 x 2
Spoon press: 70 x 12 x 4
Reverse pec dec flies: 45 x 15 x 3

MaxEffort
11-13-2011, 10:29 AM
Sunday: 11/13/11
Squat:
315 x 3
Add belt
365 x 3
Add knee wraps
405 x 11 PR

Sumo pull:
375 x 3
Add belt
425 x 3
475 x 9

Ultra wide SSB 11" box squat: 150 x 8 x 3 (this is for hip/hamstring strength)
EZ curl: 80(+5) x (15+7+5) = 27RP
RG EZ curl: 50(+5) x 17
GHR abs: bw+5lbs x 10 x 4

wow this is the first time I have squatted and pulled in the same work out and it detroyed me! I was really nauseous after squats so I had to take 10-15 minutes before moving on to dead lift. I'm trying it this way because I need 2 upper body seesions a week to move my bench up but I can't squat and pull on separate days during the week or my pull drops off big time. I hope this works

MaxEffort
11-15-2011, 07:11 PM
Tuesday: 11/15/11

Bench:
195 x 3
225 x 3
255 x 11 finally getting my strength back

DB bench:
75s x 21,8,7 all sets to failure

BB row:
150 x 6
170 x 6
190 x 12

Shrugs:
175 x 6
200 x 6
225 x 21

Med grip lat pulldown: 140 x 12 x 3
Mini band pushdown w/1 sec pause at bottom: 5 x 15

Bench is finally coming back! I believe my best reps when my bench was at 385 was around 275 x 14-15 so hopefully I can break that in a little while. I started DB pressing because I am lacking stability while benching and I believe that will help me stabalize a little bit. I am hitting 50s for failure on 5s week, 75s for failure on 3s week, and 100s for failure on 5/3/1 week. when I start stalling I'll switch it out with something else.

Starting Thursday I will have a 6 week mini diet to diet off some extra fat I've gained in the past 19 weeks of massing.

MaxEffort
11-18-2011, 04:07 PM
Friday: 11/18/11

OH press:
100 x 3
115 x 3
130 x 7 NTF

65 x 12 x 4

Pull ups: BW + 1 chain x 13, 9, 8
Chest supported rows: 1pl + 1q per side x 12 x 3

Spoon press: 75 x 12 x 4
DB curls: 35s x (18+7+5) = 30RP
Hammer curl: 27.5s x 15
Face pulls: 50 x 12 x 3
standing calf: 210 x 15 x 3

My OH press sucks!! This is probably why I hurt my shoulder benching. I believe my 2 biggest weaknesses are my back and my shoulders. My rows should be close to my bench press reps and my OH press should be AT LEAST 225 (considering my bench was 365-375 prior to injury) so I need to be rowing at least 275 for reps and OH pressing 200 for reps

MaxEffort
11-19-2011, 08:43 AM
I started a 6 week mini diet on thursday so I can lose about 1.5 inches off my waist. My waist was 32 thursday morning, and I dont want it getting any higher than 31.5 inches in this offseason. weight was 174.8 dry. goal is to have a 30-30.5 in waist and be around 168-170 in 6 weeks and then start the gaining period again.

I gain body fat pretty fast while gaining so I really need to watch my waist and weight. This time gaining my diet was basically the same every day besides adding pre and post workout carbs for training. I am using carb cycling for this mini diet and will continue to use it to gain because I believe it will help slow down the fat accumulation so I can make the gaining periods longer.

I learned this year that I dont need to gain a bunch of body fat to gain muscle. It took me 23 weeks of dieting to diet all the fat that I gained last offseason and I lost a good bit of strength and muscle due to the duration of the diet. Ill probably gain for 8-12 weeks and then mini diet for 4, just to keep my insulin senstivity and make sure that scale weight that I do gain is muscle, and not just piling on body fat.

Cardio is 3 time a week at 30 minutes (same as the gaining period)

MaxEffort
11-22-2011, 07:22 PM
Sunday: 11/20/11

Squat: 345 x 5, 385 x 3, 425 x 1
Dead: 405 x 5, 455 x 3, 505 x 1

Leg press: 3 pps x 15 x 3
GHR abs: bw+5lbs x 10 x 4

(Had a 10 hour work shift and felt horrible so I did the bare minimum)

Tuesday: 11/22/11

Bench:
215 x 5
240 x 3
270 x 9 finally getting somewhere!

DB bench:
100s x 11, 8 sets are to failure, definitely needs work

BB rows:
160 x 8
180 x 6
200 x 10

Shrugs:
185 x 8
205 x 6
235 x 19

Lat pulldown: 140 x 15 x 3
Mini band tricep PD: 4 x 15

EZ bar curl: 85(+5) x (14+6+5) = 25RP
RG EZ bar curl: 55(+5) x 17

Bench is finally getting back where it used to be. I believe my best rep max with 270 was 13-15. DB benching must be a weakness for me because with adding these in my reps on barbell bench are shooting up and I believe it may be helping my RC was well

MaxEffort
11-27-2011, 05:14 AM
This is the deload week

Weight was at 171.2 before Thanksgiving and the day after was 175 on the dot

Weight today is 173 and today is a high carb day

Weight dropped so much in the past week because I had to work a lot of hours before Thanksgiving and it is a physical labor job so even though I was not missing meals, I was doing extra cardio lol.

Waist was 31.25 on Thursday, down 0.75 from last Thursday, and that is to big of a drop for me in a week! (probably mostly water, we'll see)

MaxEffort
12-11-2011, 02:50 PM
Sunday: 12/11/11

Squat:
325 x 3
add belt
365 x 3
add wraps
415 x 10 PR

Sumo pull:
375 x 3
435 x 3
add belt
485 x 8 PR

Paused leg press: 4 PPS x 10 x 2
GHR: BW+25lbs x 8 x 2
GHR abs: BW +10lbs x 10 x 4

Body is getting used to squatting and pulling on the same day. Weight was 173.4 on Thursday so slowing gaining again. On this cycle I added an arm day to the routine. Seems stupid but wit the weight I have gained, nothing has been added to my arms so I need to try some more isolation work. I tried not training them as often and they shrunk. I guess that would make sense, not training/ignoring a weak point will most likely make it weaker

MaxEffort
12-14-2011, 02:58 PM
Tuesday: 12/13/11 ME Bench

2" Fat bar 1 board press:
280 x 1
300 x 1
330 x 1
350 x miss wow lol!
240 x 8 x 2

DB bench:
75s x 25, 11

BB row:
155 x 6
175 x 6
195 x 11

Shrugs:
185 x 6
215 x 6
235 x 20

Chest Supported row: 2pps x 10 x 3

On the 350 attempt I got really scared and quit before I even touched the board even though 330 flew up. This is the heaviest I've gone since early summer and ever since my rotator injury I have had a huge mental block when it comes to heavy singles on bench. Hopefully teaching my body to go heavy again will help solve this

MaxEffort
12-16-2011, 02:34 PM
Thursday: 12/15/11

1 arm hammer curls: 25s x 12 x 3
Rope push downs: 50 x 12 x 4
Seated DB curls: 25s x 12 x 3
Bench dips: bw x 28, bw+25lbs x 17, bw+50lbs x 14
EZ curl w/ 3 sec neg: 65 x 10 x 2
EZ skulls w/ 10 sec rest: 55 x 12 x 3

Leg press calf w/10 sec rest: 3pps +10ps x 12 x 3
Standing calf: 225 x 15 x 3

Weighed in at 172.4 so I lost a pound this week! I raised my fats on non training days and carbs on training days so we'll see how that affects me this next week.

MaxEffort
12-17-2011, 11:10 AM
Saturday: 12/17/11 DE Bench

Speed Bench w/short minis:

135 x 3 x 3 CG, x 3 x 3 MG, x 3 x 3 comp grip

Overhead press:

100 x 5
115 x 3
130 x 7 lol

Lateral raises: 20s x 12 x 3

Pull ups: BW+20lbs chain x 18,11,9
Lat pull downs: 140 x 10 x 2, 130 x 10
Face pulls: 30 x 25 x 2 sets

I just laugh at how bad my military press is. Still trying to improve it and hopefully it will shoot up because that 130 was a grinder on every rep lol.

I'm happy to finally start speed benching again I believe that his is a main point of my bench stagnant after my injury. I need my technique back and explosiveness

MaxEffort
12-18-2011, 02:06 PM
Sunday: 12/18/11

Squat:
345 x 5
Add belt
395 x 3
Add wraps
435 x 9 PR (went to failure and 9th rep was sloppy)

Dead:
405 x 5
Add belt
455 x 3
515 x 2 LOL I couldnt even budge it for a 3rd

Paused leg press: 4pps +10ps x 10 x 2
GHR: bw+30 x 8 x 2
GHR abs: bw+10 x 10 x 4

That set on squats spent all of my energy. It took me 20 minutes just to catch my breath. I had nothing left on dead lifts so I learned next time not to go to complete failure on squats and pulls so I can still make PRs and not burn out.

MaxEffort
12-20-2011, 06:58 PM
Tuesday: 12/20/11

Bench:
215 x 5
245 x 3
275 x 8 not to failure

3 board close grip bench:
265 x 5 x 3

BB row:
165 x 8
185 x 6
205 x 11 PR

Shrugs:
195 x 8
215 x 6
245 x 18

Lat pulldown: 140 x 12 x 3

super set:
lateral raises: 20s x 12,10,10
1 armed pinwheel curls: 25s x 12,10,10

Bench felt good tonight slowing getting back up there again

MaxEffort
12-29-2011, 05:52 AM
Tomorrow starts my next blast and I'm incorporating these ideas:

-The split will be Friday shoulders/arms, Sunday lower body (sq/dl), and Tuesday chest/back

-I'm going to try something a little different with OH presses and bench. Instead of going for as many reps as possible on the last set. I'm going to do the recommended reps for mulitple sets (maybe a little more like for 85% 3 sets of 6-7 90% 3 x 4-5 and 95% 3 x 2-3). I'm doing this because my OH press isn't moving and I have to watch my rotator cuff on bench so this will not let me go to failure and reinjure it. It will also allow me to get a little more volume in without having to raise intensity

-Lower body will stay the same because it is a very strong part for me


I will try these things for this blast and see how it affects recovery

Starting weight is 173.8 I didn't lower calories this deload week due to not gaining much in the last blast and with Christmas. Goal weight for this blast is 177.

MaxEffort
12-30-2011, 04:12 PM
Friday: 12/30/11

OH press:
90 x 5
105 x 5
120 x 7 x 3

Lateral raise: 20s x 15 x 3
Rear pec dec: 30 x 25 x 3

1 arm pinwheel curl: 27.5 x 12 x 3
Rope push down: 50 x 12 x 3

Sitting DB curls: 27.5s x 10 x 3
Bench dips: BW x 24,14,10

EZ curl w/3 sec neg: 70 x 8 x 2
EZ skull crusher w/10 sec rest: 65 x 12,15

Felt good on the OH press. My rotator cuff didn't hurt and I added some extra volume without upping the intensity

MaxEffort
01-01-2012, 11:51 AM
Sunday: 1/1/12

Squat:
315 x 5
Add belt
355 x 5
Add wraps
395 x 7 x 2 (felt heavy and hard bleh)

Dead:
315 x 3
405 x 1
Add belt
465 x 5 x 2 (ran out of steam didn't try for 7 just got minimum)

Paused leg press: 4pps+1Qps x 10 x 2
GHR: BW+30lbs x 8 x 2
Hanging leg raises(legs touched top of power rack): BW x 8 x 3
Stand calf: 225 x 15 x 3

Felt horrible today. I drank a bit last night and stayed out pretty late. By the time I got to pulls I felt like puking lol definitely won't be drinking for a while.

MaxEffort
01-04-2012, 05:59 AM
Tuesday: 1/3/12

Bench:
185 x 5
225 x 5
250 x 7 x 3 sets

Incline Bench:
135 x 12 x 3 huge weakness

DB bench:
50s x 22, 12

BB row:
185 x 10 x 3

Pull ups: BW x 11, 10

Shrugs:
205 x 10 x 3

This session killed me! I was wiped after chest so I had to lower my weights for back work. Last night was the first time in over 4 months that I used my regular bench grip(pinky on rings) with more weight than just 135. I felt strong and hopefully I can get back to my old weights again and more

MaxEffort
01-07-2012, 05:52 AM
Friday: 1/6/12

OH press:
95 x 3
110 x 3
125 x 5 x 3 sets

Lateral raise: 25s x 10 x 3
Rear pec dec: 45 x 20 x 3

Pinwheel curls: 27.5s x 12,12,8 (going to switch this out)
Rope Push downs: 50 x 15,13,12

Seated DB curls: 25s x 12,12,10
Bench dips: BW x 26,16,14

EZ curl: 70 x 8 x 2
EZ skull crusher: 75 x 12 x 2

Weighed in at 174.6 this morning so weight is still going up steadily. I might add 100 calories more (either 10g of fat or 25-30g of carbs) just to make sure if i plateau that I don't end up losing a pound lol carb up period is tomorrow

MaxEffort
01-08-2012, 04:17 PM
Sunday: 1/8/12

Squat:
325 x 3
Add belt
375 x 3
Add wraps
425 x 8, 2-3 reps short of failure

Dead:
385 x 3
445 x 3
Add belt
495 x 8 PR

Paused leg press: 4pps +1Qps x 10 x 2
GHR: BW+32.5lbs x 8 x 2
Hang leg raise to top bar: BW x 8 x 3

Pretty good PR on deads today. went lighter on squats so I would have energy to hit it hard for deads. Last PR was 7 a year and a half ago but this time was +1 rep and it was after heavy squatting so I'll take it.

MaxEffort
01-10-2012, 06:35 PM
Tuesday: 1/10/12

Bench:
205 x 3
235 x 3
265 x 5 x 3 sets

Incline DB bench: 60s x 15, 65s x 12, 70s x 10
DB bench: 50s x 24, 17

BB row: 195 x 8 x 3
Shrugs: 215 x 8 x 3
Lat pulldown: 140 x 15 x 3

Bench felt great today my normal grip is back, still feeling weak though but that will take a little to build back up to normal

MaxEffort
01-13-2012, 11:02 AM
Friday: 1/13/12

OH press:
105 x 5
120 x 3
135 x 3 x 3

Lateral raises: 25s x 11 x 3
Rear pec dec: 45 x 25 x 3

1 armed pinwheel curls: 27.5s x 12 x 3 (was supposed to change but did more anyway)
Rope push downs: 50 x 15 x 3

Seated DB curls: 27.5s x 13,13,10
Bench dips: BW x 32,20,15

EZ curl w/3 sec neg: 75 x 8 x 2
EZ Skulls w/10 sec rest: 75 x 15 x 2

Weight this morning is 175.6 so still moving up. I'm going to add 10g of fat to my training days just to keep this steady. This is the last heavy week before I deload and cut my meals down for a week. OH press is starting to feel more natural so hopefully I can start adding more muscle on my uppoer body with it

MaxEffort
01-15-2012, 12:49 PM
Sunday: 1/15/12

Squat:
355 x 5
Add belt
395 x 3
Add wraps
445 x 7 PR (still had 1-2 reps in the tank)

Deadlift:
405 x 5
465 x 3
Add belt
525 x 6 PR

Paused leg press: 4pps + 35ps x 10 x 2
GHR: BW+35lbs x 8 x 2
Hanging leg raise to ceiling: BW x 8 x 3
Standing calf: 225 x 15 x 3

Squat was a PR by 1 rep 1.5 years ago but I probably could of gotten a little more; I didn't want to burn myself for pulls. For deadlift that was a huge PR for me because the most I got before with 525 for reps was 2.

MaxEffort
01-17-2012, 06:59 PM
Tuesday: 1/17/12

Bench:
225 x 5
265 x 3
295 x 3 x 3 sets (pulled lat by my armpit)

Incline DB bench: 60s x 20, 15, 10
DB bench: 75s x 16, 14

BB row: 205 x 6 x 3
Shrug: 225 x 6 x 3
Lat pulldown: 160 x 12 x 3

Bench felt easy tonight but I tweaked my lat on the first set. I was stupid and continued to finish the sets and was very lucky I didn't hurt it more. Thats the most weight on bench I've handled since July/August. Theres a meet in March that I may do and if I do it I will compete in 165 for the last time. I guess we will see

MaxEffort
01-22-2012, 07:33 AM
Weighed in at 178 (dry, morning weight) For the last day before deloading (165 is definitely out of the question lol) I thought I would be weighing around 175-176. I probably just do the meet at what I weigh in at since its been over 2 years since I've competed. Ill try to PR from my last meet. The last one I did was the RUM at 165 and I totaled 1311. Goal for this meet is 1470-1500 (with knee wraps). I was worried about my shoulder pain I got from Tuesday and it finally went away on Friday. I'm glad it wasn't anything serious even though it felt like I tore something.

With my bench going up so quickly in the past couple of weeks I may have to credit my arm days I've been having. Arms have been a week point for me as far as strength so hammering them extra and doing less volume on my chest and back has allowed them to catch up to handle heavier weight. (chest and back have always been strong points)

MaxEffort
01-27-2012, 11:22 AM
Friday: 1/27/12

Bench w/short minis:
135 x 3 x 3 CG
155 x 3 x 3 MG
175 x 3 x 3 comp grip
Kept bands on:
135 x 15 CG
135 x 15 extra wide grip

OH press:
125 x 7 x 3 sets, felt strong

Pull ups: BW x 25, 12, 8
Face pulls: 70 x 12 x 3

Seated DB curls: 30s x 10 x 3
Rope push down: 60 x 10 x 3
EZ curl w/ 3sec neg: 70 x 8 x 2

Weight was 176 dry this morning. So I decided to go for the 165 class after a week of thinking about it and asking others what they think. This will be the last meet at this weight class. I only have to get to 172 (5 weeks dieting) and then I can cut some water to get down to it. The mini cut will be good anyway since my waist was 32in last week. I would like to stay around 30-31in.

Goals as a 165:
Total 1470-1500
Be in the top 5 of raw 165s on powerliftingwatch
Don't get injured lol

Guess we'll see how this goes!

MaxEffort
01-29-2012, 12:30 PM
Sunday: 1/29/12

Squat:
315 x 5
Add belt
365 x 5
Add wraps
405 x 5 x 2 Need to go deeper

Dead:
365 x 5
425 x 5
Add belt
475 x 5

Paused leg press: 4pps +35ps x 10 x 2
GHR: BW+37.5 x 8 x 2
Hanging leg raise to ceiling: Bw x 8 x 3
Calf: 240 x 12 x 3

Need to think about going deeper on squats. I've let it slip the past couple of years so that will be a focus after this meet. Went light overall today and will be doing heavy singles next week

MaxEffort
02-02-2012, 10:30 AM
Tuesday: 1/31/12

Bench:
205 x 5
235 x 5
265 x 7 x 3

Dips: BW x 25 x 3

BB row: 190 x 10 x 3
Shrugs: 230 x 15 x 3

Lateral raises: 20's x 10 x 3
1 armed pinwheel curl: 25s x 10 x 3
EZ skulls w/10 sec rest: 75 x 15 x 2

Shoulder felt hurt after the 3 sets of 7 on bench but felt fine the day after. I will need to closely monitor this as the weeks go on because I do not want to reinjure it.

Stumprrp
02-02-2012, 10:42 AM
brutally strong lower work dude. do you know my friend Tom Roselli? he competes at the RUM every year in the 165 class.

MaxEffort
02-05-2012, 01:28 PM
Thanks man. His name sounds familiar but its been a while since I've been in it all

Friday: 2/3/12
Speed bench w/minis: 135 x 3 x 9 hurt my shoulders these are officially out

OH press:
130 x 5 x 3 sets

Close grip paused 4bd press:
285 x 5 x 3

Pull ups: BW+20lb chain x 20, 12, 8

Face pulls: 70 x 15 x 3
Seated curls: 30s x 11,11,8
EZ curl w/ 3 sec neg: 70 x 9 x 2

Sunday: 2/5/12

Squat:
305 x 3
345 x 3
Add belt
385 x 3
Add wraps
435 x 1
465 x 1
92.5% of projected max
495 x 1 Felt fast but a little heavy (been a year since I've had more than 455 on my back)

Dead:
405 x 3
455 x 3
Add belt
515 x 1
92.5% of projected max
565 x 1 Felt pretty good also

Paused leg press: 5pps x 10 x 2
GHR: BW +35lbs x 8, +40lbs x 8
Hanging leg raise to ceiling: BW x 9,8,8

Squats felt good. It felt heavy because I wasn't used to holding heavy weight on my back. Deads were good just a little heavy getting used to singles

Bodyweight is holding at 176. Going to drop fats a little lower on non-workout days

MaxEffort
02-08-2012, 07:41 PM
Tuesday: 2/7/12

Bench all paused:
210 x 3
240 x 3
275 x 1
300 x 1
315 x 1
92.5% of Projected Max
325 x 1 (little difficult)
270 x 5

DB bench:
75s x 28, 13

BB row: 200 x 8 x 3
Shrug w/1sec pause at top: 230 x 12 x 3

Rope Pushdown: 60 x 10,10,8
1 armed Pinwheel curl: 25s x 12 x 3
DB skulls: 35s x 12,8

Bench felt good. Shoulder hurt a little but that will get better as I back down on volume next week.

MaxEffort
02-10-2012, 04:11 PM
Friday: 2/10/12

OH press:
125 x 7 x 3

Pull ups: BW x 30, 16, 12
Face pulls: 80 x 10 x 3

Seated DB curls: 30s x 11 x 3
1 armed micro miniband push downs: 20,20,15
EZ curl w/ 3 sec neg: 75 x 8 x 2
EZ skulls w/ 10sec rest: 80 x 15 x 2

MaxEffort
02-13-2012, 01:57 PM
Sunday: 2/12/12

Squat:
275 x 5
325 x 5
Add belt
365 x 5 x 2 sets: worked on getting deep on second set (a problem of mine)

Dead:
365 x 5
425 x 5
Add belt
475 x 5

Paused leg press: 5pps x 10 x 2
GHR: BW+40lbs x 8 x 2
Ab pulldown: 90 x 12 x 3
calf raise w/10 sec rest: 255 x 10 x 3

Went light today and worked on form. After this meet I won't be using knee wraps so I can focus on getting deeper in the squat so depth won't be a question

Weight is 175.4lbs starting this week I will be taking all carbs out but during workout times. This seems to always work best for me when losing fat in a faster pace; having carbs always makes me recomp and lose fat slowly which is what I wan't most of the time; but I have to be 171-172 in 2 weeks so I need to go just a tad faster.

Luckily this change won't be long enough to actually take a toll on strength. Calories will stay the same, just changing macros around.

MaxEffort
02-14-2012, 06:33 PM
Tuesday: 2/14/12

Bench:
195 x 5
225 x 5
255 x 10 had 3-4 reps in the tank

3 board bench:
225 x 5
255 x 5
285 x 12 had 1 rep in the tank

DB bench: 50s x 50, 25

BB row: 190 x 10 x 3
Shrugs: 215 x 15 x 3

Lateral raises: 20s x 12 x 3
1 armed pinwheel curls: 27.5s x 10 x 3

Shoulder hurt alot today and I'm not sure why. Hopefully it will get better I had to bring my grip in closer and may have to do it permanently to keep progressing

MaxEffort
02-17-2012, 11:45 AM
Friday: 2/17/12

OH press:
95 x 5
125 x 3
140 x 3 x 3 sets, feeling stronger on these

Pullups: BW+40lbs chain x 16,12,10
Facepulls: 80 x 12 x 3

Seated DB curls: 30s x 12 x 3
EZ curl w/3 sec neg: 75 x 9 x 2

1 armed micromini band pushdown: 20,20,20 each arm
EZ skulls w/10 sec rest: 85 x 15, 10

Weight is 177.6 so I'm not doing so good in the cutting department as far as losing weight. My waist went down half an inch from 178 so I'm losing bodyfat, but I'm still recomping. We will see how it is in 2 weeks. If I'm not 174 or lower then I will stay in 181s because I don't want to kill myself dropping water just to be 2-3lbs over anyways. I also learned that my scale says I'm 2lbs lower than the scale that will be used so we will see how that affects it as well.

Either way with powerlifting aside, I like that kind of progress and hope it continues. Especially when I start gaining again in 2 weeks

MaxEffort
02-19-2012, 01:59 PM
Sunday: 2/19/12

Squat:
325 x 5
Add belt
365 x 3
405 x 1
Add wraps
455 x 1
485 x 1
95% of projected max
505 x 1

Deadlift:
425 x 5
Add belt
475 x 3
535 x 1
95% of projected max
585 x 1 PR

Paused leg press: 5pps +10ps x 10 x 2
GHR: BW+45lbs x 8 x 2
Hanging leg raise to ceiling: BW x 9,9,8
Standing calf w/1 sec pause at bottom and top: 255 x 15 x 3

Squats felt pretty bad today but dead lift felt ok. That beat my previous PR of 575 I set 2 years ago. I havent really tried maxing since then and have only tried 6 plates once before (failed though). It felt pretty fast so goal is 606 for the meet. With squat we will see

MaxEffort
02-22-2012, 07:19 AM
Tuesday: 2/21/12

Bench w/pause:
225 x 5
250 x 3
280 x 1
300 x 1
315 x 1
95% of Projected Max
330 x 1

3 board press:
320 x 3 x 3

DB bench: 100s x 15,10
BB rows: 210 x 6 x 3
Shrugs: 240 x 10 x 3

Lateral raises: 20s x 12 x 3
1 armed Pinwheel curls: 27.5s x 12 x 3

330 blew up pretty easily, I know I'm good for 345-350 with a pause at least so we will see come meet time (next week).

MaxEffort
02-25-2012, 02:24 PM
Friday: 2/24/12

OH press: 130 x 7 x 3

Pull ups: BW x 33, 17 (called it here since lat felt a little pulled)
Face pulls: 85 x 12 x 3

Seated DB curls: 30s x 12,12,8
1 armed mini band pushdown: 3 sets of 10 each arm no rest
EZ curls w/3 sec neg: 80 x 8 x 2
EZ skulls w/10 sec rest: 85 x 15 x 2

Weight today is 175.2 Now im deloading into the meet next week. Ill start water loading tomorrow and start cutting it along with sodium on Wednesday. I'm still researching ways to do it without using too much sweat methods; they seem to drain me of energy a lot more but we will see.

MaxEffort
03-01-2012, 04:45 AM
Ok I weighed in this morning at 171.6 (no clothes and completely dry) (down 4lbs from Sunday) The sodium cut yesterday with the higher water intake finally started working. Today I will cut my water out completely and sodium at 24 hours out (9:00am). I realize that I will probably have to use a sauna Tomorrow morning before the weigh in so that's what I'll do. I'm hoping to cut a couple more lbs today so I won't have to use the sauna for too long. I'll be consuming 2 lemons today; one in the afternoon and one before bed.

Energy is still up. I feel like after weighing in that I will need to focus more on drinking fluids and then eating secondary. I know from carbing up that it makes it very hard to drink fluids due to the volume of food consumed. My goal for tomorrow after weighing in is to take in 2.5 gallons of water/gatorade/pedialyte mixture that I'll make. I'll make sure I eat a good bit every couple of hours as well.

MaxEffort
03-02-2012, 08:55 AM
Weighed in 10am at the meet site at 165.2lbs. right on the nose for the weight class!! Prior to that I spent 3 hours off and on in a sauna to get the rest of the weight off. I was 168.6lbs before I started in the sauna. All in all it was a lot harder than I thought, especially towards the end. Here are my openers:

Squat: 474
Bench: 319
Dead: 556

Hopefully I will feel 100% after carbing back up. My goal is to drink 2.5 gallons of fluids today consisting of water, pedialyte, and gatorade. And to eat as much as I can without feeling uncomfortable. I need to get back up to 175-178. The meet starts at 12 tomorrow so I have a little extra time

MaxEffort
03-03-2012, 05:39 PM
Weighed in at 180.4lbs before leaving for the meet site. I ended up going 9 for 9 but my strength took a hit from cutting so I played it conservative to get a decent total. I felt shaky on squats and bench but dead lifts felt ok. Heres the numbers:

Squat:
473 Good
507 Good
524 Good (73lb meet PR with wraps and a lower weight class)

Bench:
308 Good(had to lower opener because I was feeling very drained)
325 Good
336 Good (23lb meet PR)

Dead:
556 Good
584 Good
600 Good (49lb meet PR)

Total: 1460 (149lb meet PR)

This will land me at #9 on Powerlifting watch's all time list at 165 raw but I definitely lost a good 20lbs on bench and a good 20lbs on squat from that cut. That will be the last time I ever do that! Now its time to relax a little Ill start back up on Tuesday. Back to the drawing board.

MaxEffort
03-10-2012, 04:07 PM
Got my wisdom teeth taken out on Wednesday, starting back tomorrow with squats/deads to see how they feel. My mouth is pretty sore right now but its improving

MaxEffort
03-11-2012, 11:57 AM
Sunday: 3/11/12 Legs

Squat:
305 x 3
345 x 3
Add belt
385 x 3

Dead:
375 x 3
Called it here since my jaw was hurting

Leg press: 3.5pps x 15 x 5
GHR: BW x 12 x 5
GHR abs: BW x 12 x 3

I'm going to try a new approach to training. A new goal of mine is hypertrophy. I'm going to scale back the 5/3/1 sets to just the required reps and hit the accessories harder with more volume. I will try this for a couple of cycles to see if I can get size out of it. I need to get bigger, I've added 50lbs to my dead/squat/bench and am still the same size so I'm thinking that my strength gains aren't correlating to size gains anymore. Time to expirement

I'll probably always keep 5/3/1 as a base since it promotes longevity and progression

andhen2003
03-13-2012, 02:56 PM
those are great numbers! that hypertrophy stuff is overrated. :-)

MaxEffort
03-17-2012, 08:32 AM
Haha thats what I was thinking on the next workouts

Tuesday: 3/14/12

Bench:
215 x 3
245 x 3
275 x 10

Incl DB bench: 75s x 12,8

Pull ups: BW+20lbs chain x 20,16,12
Rear laterals: 15s x 10 x 3

1 arm pinwheel curls: 30s x 10 x 2
EZ skulls w/10 sec rest: 90 x 15 x 2

Friday: 3/16/12

OH press:
115 x 5
130 x 3
145 x 6

75 x 10 x 5

BB row: 185 x 8 x 5

EZ curl w/3 sec neg: 80 x 9 x 2
Tricep harness PD: 50 X 15,11

I just can't hold my self back on those last sets for some reason lol. So I'm just gonna keep it the way it is for now because its stilll alot of fun to push for PRs on those 3 weeks and 5/3/1 weeks. I added some extra carbs/protein/fats to my diet so we'll see how that works

MaxEffort
03-18-2012, 12:30 PM
Sunday: 3/18/12

Squat(beltless):
285 x 5
325 x 3
365 x 8 lol!!

Dead(beltless):
375 x 5
435 x 3
485 x 8

Paused Leg press: 5pps x 10 x 2
GHR: BW+25lbs x 8 x 3
Hanging leg raise: BW x 8 x 3

I want to start training these lifts without a belt/wraps because I've developed weak points using them too much (especially on squat lol) so I'm going to start doing cycles without them until its time to take heavy singles leading up to a meet. Let's see how much this helps

MaxEffort
03-22-2012, 07:42 PM
Tuesday: 3/22/12

Bench:
230 x 5
260 x 3
290 x 7.5 (almost got it but couldnt lock out)

205 x 10 x 3 Med. grip

Chins: BW x 10 x 3, BW+1 chain x 10, +2 chains x 10

1 armed pinwheel curls: 30s x 11 x 2
EZ skulls: 95 x 15,14
Rear laterals: 15s x 15 x 2

Weight at the end of this wave was 174.4 which is only 1lb increase from the beginning. Getting my wisdom teeth out on the first week of the wave definitely destroyed my diet for a week. Deloading this week and cutting a meal out and will start again next week.

MaxEffort
03-30-2012, 04:29 PM
Friday: 3/30/12

OH press:
110 x 3
125 x 3
140 x 10 PR!!!

75 x 12 x 3

Lateral raise supersetted w/ rear raise: 15s x 12 x 3

1 armed pinwheel curls: 25s x 12 x 3
Alt. DB curls: 30s x 8 x 3
EZ curl w/ 3 sec neg: 75 x 9 x 2

Starting weight for this wave is 171.8 and waist is 30.5in

Big PR on OH press its finally starting to take off now as far as strength. I switched it to 4 days a week with shoulders/biceps, legs(squat/dead), chest/triceps, and back.

MaxEffort
04-01-2012, 02:34 PM
Sunday: 4/1/12 Legs/Abs

Squat:
275 x 5
325 x 5
Add belt
365 x 5

Dead:
395 x 3
445 x 3
Add belt
505 x 8 PR

Leg press: 5pps x 10 x 5
GHR: BW+35lbs x 8 x 3

GHR abs: BW+10lbs x 10 x 3
Hanging leg raise: BW x 10 x 3

Everything felt a little heavy today but I still managed a PR on dead lifts. Next week will be the 90% week for squats and the 85% week for deadlifts (on 85% I only do the required reps)

MaxEffort
04-03-2012, 06:56 PM
Tuesday: 4/3/12 Chest/Triceps

Bench: (90% day)
225 x 3
250 x 3
280 x 9 failed on 10th rep

Chest dips: BW+2chains x 10 x 3
DB bench: 75s x 10 x 3

Tricep harness pushdown: 40 x 10 x 2, 30 x 10 x 2
Tricep dips: BW x 22,18,15
EZ skulls: 85 x 15,13

Bench felt a little off today. Hopefully its because I'm coming off a deload week. We will see how it is in a couple of weeks.

MaxEffort
04-05-2012, 05:51 PM
Thursday: 4/5/12 Back/Calfs

Hang clean:
120 x 3
135 x 3
155 x 7

Pullups: BW+20lbs chain x 23,14,8
Chest supported rows: 160 x 8 x 3
Seated Camber shrugs w/1sec pause at top: 165 x 12 x 3

Standing calf raise: 240 x 15 x 3
Leg press calf raise w/10 sec rest: 3pps x 10 x 3

May have to go lighter on the cleans. Its been months since I've done them due to my shoulder but it aggrivated it a little today. Ill drop the 5/3/1 max 10lbs or so to finish the wave

MaxEffort
04-07-2012, 07:42 AM
Friday: 4/6/12 Shoulders/Biceps

Overhead Press: (85%)
100 x 5
115 x 5
130 x 5

75 x 12 x 4

Lateral/rear raise superset: 15s x 15 x 4

1 armed pinwheel curl: 27.5s x 12 x 3
Alt. DB curl: 30s x 10 x 3
EZ curl w/3 sec neg: 80 x 8 x 2

MaxEffort
04-09-2012, 02:56 PM
Sunday: 4/9/12 Legs/Abs

Squat: (90%)
305 x 3
345 x 3
Add belt
385 x 10 PR

Dead: (85%)
365 x 5
425 x 5
Add belt
475 x 5

Leg press: 5pps x 10 x 3
GHR: BW+25lbs x 8 x 5

GHR abs: BW+10lbs x 10 x 3
Hanging leg raise: BW x 10 x 3

MaxEffort
04-11-2012, 06:11 PM
Tuesday: 4/10/12 Chest/Triceps

Bench: (85%)
200 x 5
235 x 5
265 x 5

DB bench: 75s x 10 x 3
Chest dips: BW+60lb chains x 8 x 3

Tricep harness pushdown: 40 x 10 x 4
Tricep dips: BW x 25,20,19
EZ skulls w/10 sec rest: 75 x 15 x 2

MaxEffort
04-13-2012, 04:48 AM
Thursday: 4/13/12 Back/Calf

BB rows: (90%)
160 x 6
185 x 6
205 x 15 PR

Pull ups: BW+40lbs chains x 16,11,8
Chest support row: 160 x 8 x 4
Seated camber bar shrugs w/1sec pause: 165 x 15 x 3

Standing calf: 255 x 15 x 3
Legpress calf w/10sec rest: 3pps +10ps x 10 x 3

Switched back to BB rows since they are alot easier on the shoulder than hang cleans

MaxEffort
04-13-2012, 10:21 AM
Friday: 4/13/12 Shoulders/Biceps

Overhead Press: (95%)
115 x 5
130 x 5
145 x 10 PR

75 x 12 x 3

Lateral/rear raise superset: 15s x 13 x 3

1 armed pinwheel curls: 30s x 10 x 3
Alt. DB curls: 35s x 8 x 3
EZ curl w/3 sec neg: 80 x 9 x 2

Felt really strong today. I think pounding the extra food is finally helping as far as strength is coming along on smaller exercises and overhead presses.

MaxEffort
04-15-2012, 12:25 PM
Sunday: 4/15/12 Legs/Abs

Squat: (95%)
325 x 5
365 x 5
Add belt
405 x 8 PR

Dead: (95%)
425 x 5
475 x 3
535 x 4 (kinda PR b/c I never used this weight for reps before but i got 525 x 6 last cyclce so I wasn't too happy)

Leg press: 5pps x 10 x 3
GHR: BW+25lbs x 8 x 3

GHR abs: BW+10lbs x 11 x 3
Hanging leg raises: BW x 10 x 2

I was very happy with squatting today but deads felt pretty off. Hopefully they will feel better on the next 5/3/1 cycle

MaxEffort
04-17-2012, 08:01 PM
Tuesday: 4/17/12 Chest/Triceps

Bench: (95%)
235 x 5
265 x 3
295 x 7 failed half way on 8th rep

DB bench: 90s x 10 x 3
Dips: BW+2 chains x 12 x 2

Tricep harnes pushdown: 40 x 12 x 4
Bench dips: BW+90lbs x 17,14,10
EZ skull w/10sec rest: 80 x 15 x 2

Best I did with bench for 7 was 300 in the past so I'm getting close to my old numbers again and hopefully can surpass them.

MaxEffort
04-20-2012, 04:46 AM
Thursday: 4/19/12 Back/Calf

BB row: (95%)
170 x 8
190 x 6
215 x 13 PR

Pull ups: BW+60lbs chain x 11,8,8

Chest supported row: 160 x 8 x 4
Seated camber bar shrugs w/1 sec pause: 185 x 10 x 3

Standing calf: 270 x 12 x 3
Leg press calf w/10sec rest: 3pps x 12 x 3

5/3/1 Cycle 8 results:

Starting weight: 171.8lbs
Ending weight: 178.6lbs

I definitely gained some noticeable size on this round of 5/3/1. With the new split and increased eating it really helped. deloading this week and starting up again next thursday.

MaxEffort
04-26-2012, 06:20 PM
Beginning weight: 176.4 (+4.8 from last 5/3/1 cycle)
Waist: 31.25 (+0.75)

Thursday: 4/26/12

Squat: (40,50,60%)
175 x 8
225 x 8
265 x 8

Overhead Press: (85%)
105 x 5
120 x 5
135 x 8 (3-4 reps in the tank)

Deads: (85%)
375 x 5
425 x 5
485 x 10 (2 reps left in the tank) PR

Pinwheel curls: 30s x 13 x 2
Pulldown abs: 90 x 10 x 2

Ok, I read some of Jim Wendler's 2nd edition book and saw a full body template in there and I was curious. So I decided to take one cycle and try it out. I'm going to see how it can help as far as aesthetics go (I took arm, leg, calf, and waist measurements today) and I want to see if any of these change after this cycle from less arm/calf work and increased squatting. I know 4 weeks isn't that long to really tell but I can find out if these measurements shrink. If they do, then I know what I need to do as far as my goals are concerned. I have a feeling though that I will be happy.

MaxEffort
04-29-2012, 12:03 PM
Sunday: 4/29/12

Squat: (85%)
285 x 5
335 x 5
Add belt
375 x 8 (had about 4 reps left in the tank)

Dips:BW+100lbs x 12,10,10

BB row: (85%)
150 x 8
175 x 8
195 x 18 PR

This wiped me out! I felt it squatting today because I was still sore from Thursday. I'll know how it affects my dead lift come this Thursday. I usually can't squat and dead different times during the week but with me going a little lighter on the last set it might help as well as much less accessory stuff.

MaxEffort
05-01-2012, 12:42 PM
Tuesday: 5/1/12

Squat:
175 x 8
225 x 8
265 x 8

Bench: (85%)
205 x 5
235 x 5
270 x 8 (had 4 reps left)

Pullups: BW+20lbs chain x 24,13,7
GHR abs: BW x 15 x 2

MaxEffort
05-04-2012, 06:52 AM
Thursday: 5/3/12

Squat:
175 x 8
225 x 8
265 x 8

Press: (90%)
115 x 3
130 x 3
145 x 9 (had 1 rep left)

Dead: (90%)
395 x 3
455 x 3
Add belt
515 x 8 PR (had 1 rep left)

1 armed pinwheel curls: 30s x 15 x 2
EZ skulls w/10 sec rest: 85 x 15 x 2
Pulldown abs: 90 x 12 x 2

Pretty good PR on deads today. So far the fullbody training is keeping me fresh for my big lifts. Hopefully it will continue

MaxEffort
05-06-2012, 11:54 AM
Sunday: 5/6/12

Squat: (90%)
305 x 3
355 x 3
Add belt
395 x 10 PR (had 1 rep left)

Close grip bench: 185 x 10 x 3

BB row: (90%)
165 x 6
185 x 6
205 x 16 PR (had 1 rep left)

MaxEffort
05-08-2012, 06:07 PM
Tuesday: 5/8/12

Squat:
175 x 8
225 x 8
265 x 8

Bench: (90%)
225 x 3
250 x 3
285 x 10 PR! (had 1 rep left)

Pullups: BW+40lbs chain x 18,11,9

Felt really good on bench today. Started tucking my shoulders back like I used to and it all came together. This is the most reps I've done with this weight yet so I expect some good things to come. One step closer to 405

MaxEffort
05-10-2012, 06:34 PM
Thursday: 5/10/12

Squat:
175 x 8
225 x 8
265 x 8

Press: (95%)
120 x 5
135 x 3
150 x 9 PR

Dead: (95%)
425 x 5
485 x 3
Add belt
545 x 5 PR

1 armed pinwheel curl: 35s x 10 x 2
EZ skulls w/10sec rest: 90 x 15 x 2
GHR abs: BW+10lbs x 15,10

Training wore me out today. Deadlifts felt a little off as well and I had to fight for that PR. So far so good though with this template

Bako Lifter
05-10-2012, 07:24 PM
Crazy strong man, nice meet results from a page back too. That's crazy how you were in the 165 class at 180!

MaxEffort
05-13-2012, 10:29 AM
Thanks man, yeah it was a crazy weight cut and I don't really want to do that again haha

Sunday: 5/13/12

Squat: (95%)
335 x 5
375 x 3
Add belt
415 x 8 PR

CGBP: 200 x 8,8,10

BB row: (95%)
175 x 8
195 x 6
220 x 13 PR

Pulldown abs: 100 x 12 x 2

MaxEffort
05-16-2012, 04:29 AM
Tuesday: 5/15/12

Squat:
175 x 8
225 x 8
265 x 8

Bench: (95%)
235 x 5
270 x 3
300 x 8 PR!

Pullups: BW+60lbs chain x 14(+3), 9(+1),9(+1)

That is an alltime PR with bench (best before was 300 x 7 a year and a half ago)

5/3/1 Cycle 9 End

End weight: 182.6(+4lbs from last cycle)

arms ended up growing half an inch and I put an inch on my legs. I will stick with full body training for a little while!

Now I deload a week and come back next for the start of the next wave

Bako Lifter
05-16-2012, 09:56 AM
Wow, impressive bench. Pull ups even more so.