View Full Version : Pbclax's Training Log
09-12-2012, 10:55 AM
Lets see...currently running 5/3/1. I'm ~6.5 weeks out from a planned meet that is the end of October.
I have done three meets:
10/2011 @198lbs: 363/242/440/1045
3/2012 @198lbs: 410/255/410/1075
6/2012 @198lbs: 380/245/425/1050
Best lifts to date are:
Squat: 380 w/o wraps; 410 w/ wraps (both done in competition)
Bench: 255 (comp.); 275
Deadlift: 440 (comp); 445
The last two meets I dropped some weight to make weight. Recently I have come to the realization that I am an idiot for doing that since I am not shooting for any records or an elite total. I have decided I am just going to train my ass off and get as strong as I can while eating good. I will weigh in at whatever I weigh in at.
09-12-2012, 10:56 AM
Here is my first week of 3/5/1 that was last week...
3/5/1 C4W1 Squat - 9/2/12
Sumo Box Pull (aerobic step with 1 insert; ~6" box height)
Leg Press (conventional dl stance)
Notes: Pretty good start to the cycle. Happy with how the squats went. Big thing I need to do is more upper back work on bench and overhead days. I need to keep that locked in better. Squats were smooth overall as were the box pulls. Good day.
09-12-2012, 10:57 AM
3/5/1 C4W1 Bench - 9/4/12
165x3 close grip
190x3 close grip
210x4 close grip easy
210x1 POR (warmup)
235x1 POR (warmup)
Slingshot Bench (POR)
NG Lat Pulldown
Facepull -SS- Tricep PD -SS- Hammer Curl
3 supersets x20 reps each
Notes: Very happy with how tonight went. Haven't had anything over 220 in my hands in over a month and haven't had anything over 240 in around 2-3 months. And considering my elbow was hurtin and pec/delt tie in was tight causing me to be cautious, tonight went real well! Everything moved pretty good, bench rocked on me really good on that 295 slingshot set. Also thinking for my wider grip to moving my pinkies just inside the rings, that could be the happy medium for me. Solid bench night!
09-12-2012, 10:58 AM
3/5/1 C4W1 Deadlift - 9/6/12
Hip and ankle stretches
Deadlift (conventional; deadstop)
285x3 beltless; one rep doh
415x1 @9.5 straps
SSB Paused Squat
245x5 @9 PR
90x27 straps PR
Roman Chair Hypers
Notes: Decent night. Widened my foot stance on deads and felt strong. Messed with shin positioning and on the last 405 I started with my shins against the bar, had ZERO leverage. I pull better with bar over midfoot. Need to get back neutral and tighter. SSB pause work was brutal. Tough training day.
09-12-2012, 10:58 AM
Have decided to make my military press day an upper accessory day instead. Focusing more on reps.
Upper Accessory - 9/8/12
Floor Press (PJIR = pinky just inside ring)
Incline DB Press
15 ng/15 rg/12 ng/12 rg
Kneeling foam roller walk outs 3x5; Ab wheel 2x5
Notes: I liked the reps today. Going to aim to add a rep to the military sets, hit 3x6 on the floor press and drop the weight to hit more reps on the incline.
09-12-2012, 11:00 AM
3/5/1 C4W2 Squat - 9/9/12
MWOD super squat hip sequence
Implemented a couple technique cues today, main one being getting my chin up and packing my neck. Felt like I stayed upright a lot better today. Looking to carry this over into the heavier singles next week!
245x5 no belt @7
Sumo Box Pull (~6" box)
285x6 no belt
365x6 @8 PR
Vertical Leg Press (using conventional dl stance)
Kneeling Foam Roller Walkouts
Notes: Very happy with how the cues panned out. I turned my toes out a little more and focused on pushing out the sides of my shoes also. Everything felt good, the 320 was a lot faster on video than it felt lol!
09-12-2012, 11:10 AM
3/5/1 C4W2 Bench - 9/11/12
Shoulder mobility (external rotation focus)
Bench (pinky just inside ring grip)
300x3 @9 PR
NG Seated Row
Pec Deck -SS- Rear Delt
3x20 -SS- 3x20
Tate Press -SS- Hammer Curl
3x20 -SS- 3x20
Notes: Pretty good night, elbow was bothering me. Working on shoulder external rotation which could be part of the problem. Moved my grip in about an inch each side and it felt pretty good. Last set with the 305 the bench rocked to one side and I couldn't compensate for it :( I plan to kill it next week!
09-13-2012, 09:21 PM
3/5/1 C4W2 Deadlift - 9/13/12
MWOD Super squat hip sequence
RR back, piriformis, hamstrings
Light hamstring stretch
-I worked a ton tonight on my form and saw a lot of improvements. Need to get my back a little more neutral/arched but I got my hips down a lot more! It feels really strong as long as my shins don't get too vertical to the bar!
350x5 @7.5 (first three reps were really good, had to reset on the fourth and the last two were the worst form wise)
350x1 sumo @6 (hips shot up a little on this so I need to get tighter, but this was super fast for not pulling sumo in over 6 months!)
SSB Pause Squat
255x5 @9 PR
BWx3x5 (was able to get all the way flat tonight!)
Notes: Extremely happy with the form changes and how it went! Need to really focus on keeping it when I get into the 90%+ range. First reps were the best ones and those are the ones that count in the meet! The SSB squats were brutal, solid PR on those. Getting excited for some heavy squattin on sunday, really looking forward to it.
09-15-2012, 12:04 PM
Upper Accessory - 9/15/12
Shoulder external rotation/pec stretch
DB Floor Press
Incline DB Bench
Notes: Today felt real good. Much better than last week. Everything felt pretty strong. Looking forward to squattin tomorrow!
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