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Thread: BloodandThunder's Journal

  1. #526
    THE 800 QUEST NickAus's Avatar
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    Good point, that is indeed much more impressive!!

    Nice work bro.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #527
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    Thanks Nick!

    Work-related absence from lifting. Busy schedule this holiday season and spring so I'm shifting focus and running a simple 5/3/1 template to cut down on my time lifting and ensure I get my conditioning in. Between cutting calories and bombarding myself with volume, I've needed too much sleep to recover which I can't afford to due. Figure I'll run the 3/5/1 version and add singles later. Since most of my rep PRs are when I was 230ish, I'll just count new ones as baseline

    12-14-11
    Walking x 80 mins
    BW 214.0

    5/3/1 Wave 1, Week 1, Squat
    Comp Stance Squat - 135 x 6, 205 x 5, 275 x 4, 315 x 3 - warmups
    355 x 3
    405 x 3, loose belt
    455 x 4, tight belt (baseline PR @ 455)

    Cambered Bar GM - 5 x 12 - 155
    Single-Legged Leg Press - 5 x 12 - 300
    Rear Ab Pulldown - 5 x 12 - 110
    Wide Grip/Narrow Grip Pullups - 10 x 3 - Dead Hang and held at top, done in between Accessory work

    GPP
    Prowler Sprint - 6 x 25 yd - 88 lbs
    Forward Sprint/Backward Pull - 2 x 10 yds x 2 sets - 88 lbs
    Last edited by BloodandThunder; 12-14-2011 at 07:08 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #528
    THE 800 QUEST NickAus's Avatar
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    Nice work!!

    Whats your best raw squat?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #529
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    My best gym raw squat was 575 at 230 with knee sleeves and belt (carb depleted too so I was prob walking around 233ish).
    My best competition raw squat (only one) was 530 at 210.5 with belt and it was very conservative.

    12-15-11
    PM BW 215.75

    5/3/1 Wave 1, Week 1, Bench
    Comp Grip Pause Bench - Warmups 135 x 6, 185 x 5, 225 x 4,
    255 x 3
    295 x 3
    330 x 3 + 2 TNG (baseline PR)

    Standing Bradford Press - 5 x 12 - 95 Supersetted with Chinups - 5 x 8
    DB Rolling Extension - 5 x 12 - 60s Supersetted with Hammer DB Curl - 3 x 12 - 55
    Tbar Row - 5 x 12 - 170 Supersetted with Monster Mini Band Pull Apart - 3 x 25

    GPP
    Sled Circuit - 8 total times, no rest - 30 kg - 800 yd total
    Duck Walk x 25 yd
    Stiff Legged Walk x 25 yd
    Forward Walk x 25 yd
    Backward Walk x 25 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #530
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    12-16-2011
    BW 213.5

    5/3/1 Wave 1, Week 1, Deadlift
    Sumo Pull - 135 x 5, 225 x 3, 315 x 3 Warmup
    380 x 3
    435 x 3
    485 x 4 (last two were pretty ugly)

    Oly Squat - 1 x 12 each - 90, 100, 110, 120, 130 kg
    Decline GHR - 5 x 12 - 35 on chest
    Dead Hang Wide/Narrow Pullup - 10 x 3 (supersetted with above work)
    Side DB Bend - 5 x 12 - 105 db

    Skipped GPP due to 3 days in a row lifting.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #531
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    12-18-2011
    BW 214.0

    5/3/1 Wave 1, Week 1, OH
    Strict OH Press - Warmup 85 x 5, 115 x 4
    145 x 3
    165 x 3
    185 x 5

    DB Press - 5 x 12 - 110s
    Neutral Grip Pullup - 5 x 8
    V-bar Cable Row - 5 x 12 - 195
    Monster Mini Pull Apart - 3 x 25
    Football Bar JM's vs 80 chain - 1 x 5,5,5,5,5 - bar + 50, 70, 90, 110, 120
    BB Curl - 3 x 12 - 85

    GPP
    Sled Circuit x 8 - 30 kg - no rest between sets
    Duck Walk - 25 yd
    Stiff Legged Walk - 25 yd
    Forward Walk - 25 yd
    Backward Walk - 25 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #532
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    12-19-11
    BW 215.75

    5/3/1 Wave 1, Week 2, Squat
    Comp Squat - Warmup 135 x 5, 205 x 6, 275 x 4
    330 x 5
    380 x 5
    430 x 7

    Cambered GM - 5 x 15 - 135
    1 Legged Leg Press - 5 x 15 each leg - 275
    Rear Ab Pulldown - 5 x 15 - 100
    Thick Bar Pullup - 10 x 3

    No GPP since I tweaked something on the outside of my right hip
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #533
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    12-20-11
    BW 214.75

    5/3/1 Wave 1, Week 2, Bench
    Comp Grip Paused Bench - Warmup 135 x 6, 205 x 5
    240 x 5
    275 x 5
    310 x 5 + 3 TNG

    Standing Bradfords - 5 x 15 - 85 Superset with Chinup - 5 x 8
    Rolling DB Extension - 5 x 15 - 50s Superset with Hammer DB Curl - 3 x 15 - 50s
    T-bar Row - 5 x 15 - 155 Superset with Monster Mini Band Pull Apart - 3 x 25

    SS Interval Cardio x 28 mins
    Track occupied so no GPP work
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #534
    JERSEY IRON Brian C's Avatar
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    Like the 351 idea for time. This time of year is tough.
    Dig all the gpp work to. Something I need to start regularly.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  10. #535
    THE 800 QUEST NickAus's Avatar
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    Yep bad time of year, guys like you press on and come out better off in the new year!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #536
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    Yea, just rather get in the gym and out while doing my GPP and this takes alot of thinking out of the equation.

    12-21-11
    BW 213.75

    GPP Lower
    Sled Circuit - 11 trips x 25 kg - no rest between trips (1100 yds total)
    Duck Walk x 25 yd, Stiff Legged Walk x 25 yd, Front Walk x 25 yd, Back Walk x 25 yd

    Sled Rows x 25 yd, Sled Face Pulls x 25 yd - 3 trips x 25 kg

    Outside of my right hip is still tight. GPP work helped. No discomfort doing DL or squat motions so I'll try to get through the workout tonight.

    12-22-11
    BW 215.75

    5/3/1 Wave 1, Week 2, DL
    Sumo DL - Warmup 135 x 5, 225 x 3, 315 x 3
    350 x 5
    405 x 5
    460 x 6

    Oly Squats - x 15 each - 80, 90, 100, 110, 120 kg
    Thick Bar Wide Pullup - 2 x 3 dead hang - between each set (10 x 3 total)
    Decline GHR - 5 x 15 - 25 on chest
    Side DB Bend - 5 x 15 each side - 95
    Last edited by BloodandThunder; 12-22-2011 at 04:18 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #537
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    12-23-11
    BW 211.5 (down around 15 lbs from last year at this time)

    5/3/1 Wave 1, Week 2, OH
    Strict OH Press - Warmup bar x 5, 75 x 5, 105 x 5,
    135 x 5
    155 x 5
    175 x 7 (PR)

    DB Press - 5 x 15 - 100s Superset with Neutral Grip Pullup - 5 x 8
    Vbar Row - 5 x 15 - 175 Superset with MM Face Pull - 3 x 25
    BB Curl - 3 x 15 - 75 Superset with Football Bar Ext vs 80 chains - x6 each - 45, 65, 85, 105, 115 (plus bar for each)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #538
    THE 800 QUEST NickAus's Avatar
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    Merry Christmas!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #539
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    Same to you Nick!

    Back at it!
    12-27-11
    5/3/1 Wave 1, Week 3, Squat
    Warmup - 135 x 6, 225 x 5, 295 x 4, 345 x 1
    380 x 5
    430 x 3
    480 x 3

    Cambered GM - 5 x 10 - 175
    Oly Pause Squat - 5 x 10 - 205
    Wide Pullup -10 x 3 from Dead Hang
    Rear Ab Pulldown - 5 x 10 - 120
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #540
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    12-29-11
    5/3/1 Wave 1, Week 3, Bench
    Comp Grip Bench
    275 x 5, 310 x 3, 345 x 1 Paused + 3 TNG

    Chinups - 5 x 8 superset with Standing Bradford Press - 5 x 10 - 105
    Rolling DB Ext - 5 x 10 - 65s superset with Hammer DB Curl - 3 x 10 - 60s
    MM Band Pull Apart - 3 x 25 superset with Tbar row - 5 x 10 - 170 (different machine)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #541
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    1-2-2012
    BW 219.75

    5/3/1 Wave 1, Week 3, Deads
    Sumo
    405 x 5
    460 x 3
    515 x 2

    Oly Squat - x10 each - 95, 105, 115, 125, 135 kg - Superset with Thick Bar Pullups - 10 x 3 Dead Hang
    Decline GHRs - 5 x 10 - 45 on chest
    Side DB Oblique - 5 x 10 - 115 each side
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #542
    THE 800 QUEST NickAus's Avatar
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    Great work!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #543
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    Thanks Nick!

    1-3-12
    PM BW 218.75

    5/3/1 Wave 1, Week 3, OH
    Strict OH Press
    155 x 5
    175 x 3
    195 x 4 (PR)

    DB Press - 5 x 10 - 115s Superset with Neutral Grip Pullup - 5 x 8
    Vbar Row - 5 x 10 - 210 Superset with MM Face Pull - 3 x 25
    Football Bar Ext vs 80 chain - x3 - Bar + 60, 80, 100, 120, 130 Superset with BB Curl - 3 x 10 - 100

    GPP
    Sled Circuit - 8 trips no rest - 35 kg
    Duck Walk - 25 yd
    Stiff Legged Walk - 25 yd
    Forward Walk - 25 yd
    Backward Walk - 25 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #544
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    1-5-12
    PM BW 218.25

    5/3/1 Wave 1, Week 4, Squat Deload
    Comp Squat
    1 x 5 - 215
    1 x 5 - 270
    1 x 5 - 320

    Cambered GM - 5 x 8 - 135 Superset with Thick Bar Dead Hang Pullup - 10 x 2
    1 Legged Leg Press - 5 x 8 - 275
    Rear Ab Pulldown - 5 x 8 - 100

    GPP
    100 KB Swings - 4:18 - 45 lb kb
    Offset KB Suitcase Carry - 45/60 lb kb - 1 set each side - 120 yd
    Offset Rack KB Carry - 45/60 lb kb - 1 set each side - 60 yd
    Offset Rack/Suitcase KB Carry - 45/60 lb kb - 1 set each side - 90 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #545
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    1-6-12
    BW 217.5

    5/3/1 Wave 1, Week 4, Bench Deload
    Paused Comp Grip Bench
    145 x 5, 185 x 5, 225 x 5

    Bradfords - 5 x 8 - 75 Superset with chinups - 5 x 5
    Rolling DB Ext - 5 x 8 - 50s Superset with Hammer Db Curl - 3 x 8 - 50s
    T bar row - 5 x 8 - 155 Superset with MM Band Pull Apart - 3 x 15

    GPP
    Sled Circuit - 8 trips, no rest - 35 kg
    Forward Drag x 25 yd
    Backward Drag x 25 yd
    Stiff Legged Drag x 25 yd
    Duck Walk Drag x 25 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #546
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    1-9-12
    BW 217.0

    5/3/1 Wave 1, Week 4, DL Deload
    Sumo DL
    225 x 5, 275 x 5, 325 x 5

    Oly Squat - x8 each - 80, 90, 100, 110, 120 kg Superset with Thick Bar Dead Hang Pullup - 10 x 2
    Decline GHR - 5 x 8 - 25 on chest
    Side DB Oblique - 5 x 8 - 95 each side

    GPP
    Tabata - 4 mins - 12 kbs
    Double Hand KB Swing - 4 x 20 secs
    Double Hand KB FS - 4 x 20 secs
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #547
    THE 800 QUEST NickAus's Avatar
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    Looking good mate!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #548
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    Thanks Nick, deloading is boring but necessary lol

    1/10/12
    BW 214.0

    5/3/1 Wave 1, Week 4, Deload OH
    OH
    85 x 5, 105 x 5, 125 x 5

    DB Press - 5 x 8 - 100 Superset with Neutral Grip Pullup - 5 x 5
    Vbar Row - 5 x 8 - 175 Superset with Mini Band Face Pull - 3 x 15
    JMs - x 6 each, 95, 115, 135, 155, 165 Superset with BB Curl - 3 x 8 - 75

    40 mins Walking
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #549
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    1/12/12
    Walking x 60 mins

    1/13/12
    PM BW 218
    5/3/1 Wave 2, Week 1, Squat
    Comp Squat
    360 x 3, 415 x 3, 465 x 4 (baseline PR at 465)

    Cambered GM - 5 x 12 - 165 Superset with Thick Bar Dead Hang Pullup - 5 x 4 with 5 x 3
    Single Leg Leg Press -5 x 12 - 315
    Rear Ab Pulldown - 5 x 12 - 115

    GPP
    Prowler Sprint - 50 kg
    4 x 25 yd, 4 x 20 yd, 4 x 15 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #550
    THE 800 QUEST NickAus's Avatar
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    Thick bar pull ups
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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