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pbclax1
09-12-2012, 09:55 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
Military: 190

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.

pbclax1
09-12-2012, 09:56 AM
Here is my first week of 3/5/1 that was last week...

3/5/1 C4W1 Squat - 9/2/12

Warmup
RR
Hip mobility
High kicks
Glute bridges

Squat
265x3 beltless
300x3
340x4 PR
355x1
360x1
365x1

Sumo Box Pull (aerobic step with 1 insert; ~6" box height)
275x6
315x6
345x6

Leg Press (conventional dl stance)
4/5/6ppsx3x12

Standing Abs
70/80/80x3x10

http://www.youtube.com/watch?v=f1RKiXmRAQY

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.

pbclax1
09-12-2012, 09:57 AM
3/5/1 C4W1 Bench - 9/4/12

Warmup
RR
Shoulder dislocates
Pec/shoulder stretches

Bench
165x3 close grip
190x3 close grip
210x4 close grip easy
210x1 POR (warmup)
235x1 POR (warmup)
250x1 POR
255x1 POR
260x1 POR

Slingshot Bench (POR)
270x3
275x3
285x3
295x3 PR?
290x3

NG Lat Pulldown
90/100/110/120x4x15

Facepull -SS- Tricep PD -SS- Hammer Curl
3 supersets x20 reps each

http://www.youtube.com/watch?v=tqdZQxeXHo8

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!

pbclax1
09-12-2012, 09:58 AM
3/5/1 C4W1 Deadlift - 9/6/12

Warmup
RR
Hip and ankle stretches
Lat stretches
Kneeling jumps

Deadlift (conventional; deadstop)
285x3 beltless; one rep doh
330x3
370x3 @8
405x1 @9
415x1 @9.5 straps
405xmiss

SSB Paused Squat
225x5
245x5 @9 PR
225x5
235x5

Kroc Row
70x10 warmup
90x27 straps PR

Roman Chair Hypers
BWx3x15

Ab Wheel
BWx3x6

https://www.youtube....=1&feature=plcp

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.

pbclax1
09-12-2012, 09:58 AM
Have decided to make my military press day an upper accessory day instead. Focusing more on reps.

Upper Accessory - 9/8/12

Warmup
Hip mobility
Shoulder dislocates

MP
115x10
135x7
145x5
125x6

Floor Press (PJIR = pinky just inside ring)
185x6/6/5

Incline DB Press
50x15
40x12

HS Row
15 ng/15 rg/12 ng/12 rg

Poundstone Curl
Barx102 reps

Ab Work
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.

pbclax1
09-12-2012, 10:00 AM
3/5/1 C4W2 Squat - 9/9/12

Warmup
MWOD super squat hip sequence
Shoulder dislocates

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!

Squat
245x5 no belt @7
280x5 @7.5
320x5 @8.5

Sumo Box Pull (~6" box)
285x6 no belt
325x6
365x6 @8 PR

Vertical Leg Press (using conventional dl stance)
1/2/2.25ppsx3x12

Kneeling Foam Roller Walkouts
2x3

https://www.youtube....h?v=ULXBBoIzNO8

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!

pbclax1
09-12-2012, 10:10 AM
3/5/1 C4W2 Bench - 9/11/12

Warmup
Shoulder mobility (external rotation focus)
Shoulder dislocates
RR

Bench (pinky just inside ring grip)
155x5 @5
175x5 @6
200x5 @6
-add slingshot-
225x1 w/u
255x1 w/u
275x3
285x3
295x3
300x3 @9 PR
305x2.5 @9.5

NG Seated Row
4x15

Pec Deck -SS- Rear Delt
3x20 -SS- 3x20

Tate Press -SS- Hammer Curl
3x20 -SS- 3x20

http://www.youtube.com/watch?v=xx2YGTwb4mU

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!

pbclax1
09-13-2012, 08:21 PM
3/5/1 C4W2 Deadlift - 9/13/12

Warmup

MWOD Super squat hip sequence

Hip mobility

RR back, piriformis, hamstrings

Light hamstring stretch

Squat prying

Deadlift

-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!

265x5

265x1 sumo

315x5

315x1 sumo

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

225x5

235x5

245x5

255x5 @9 PR

BB Row

95x15

135x15/12

Dimel DL

135x2x20

Ab Wheel

BWx3x5 (was able to get all the way flat tonight!)

http://www.youtube.com/watch?v=-X0A8iAAUNY

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.

pbclax1
09-15-2012, 11:04 AM
Upper Accessory - 9/15/12

Warmup

Hamstring stretches

Rumble roll

Shoulder dislocates

Shoulder external rotation/pec stretch

Military Press

115x8

135x8

150x6

165x5 @9

DB Floor Press

80x6

90x6

100x6 PR

Incline DB Bench

40x2x20

DB Row

80x2x20

NG Curl

3x20/15/15

Notes: Today felt real good. Much better than last week. Everything felt pretty strong. Looking forward to squattin tomorrow!