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Thread: Luigi's Training Log

  1. #26
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    531 Cycle # 7
    03/04/2014 Squat 3s

    Squat
    115xwarmup
    145xwarmup
    170xwarmup
    200x3
    230x3
    255x7 PR +5lbs

    Cup Exercise 3x20 seconds

    Low hanging fruit PR but a PR nonetheless. I havent been mentally into training the last week or so. Just getting in the gym to do anything is a plus right now. Any PRs are just icing. Those AB exercises were pretty tough, people should try them.

  2. #27
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    531 Cycle # 7
    03/10/2014 Press 3s

    Warmup Barx2xwarmup + Band Pull apart

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    ***above superset with band pull apart

    105x5
    120x3
    135x5 PR +5lbs
    ***above superset with band face pulls.

    Ladder Sets
    120x8
    105x9

    I was out of town the past 5 days and wasnt able to train. It did me some good as I had not want to train before the trip but I came back itching to get back in the gym. I am very happy with the PR as 135 was always some mythical barrier to me and getting stronger at that weight is helping with my confidence. Ive been eating like a man possessed recently and that is definitely affecting my strength levels. Unfortunately it is also affecting my waist and I will need to clean some stuff up.

  3. #28
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    531 Cycle # 7
    03/11/2014 Deadlift 3s

    Warmup RDL Barx2x5

    RDL
    95xwarmup
    125xwarmup

    Deadlift
    155xwarmup
    185xwarmup
    215x3
    245x3
    275x6 PR +5lbs

    Another day of not feeling like doing accessory work. I dont know if it is laziness or not but I just dont want to do anything else at the moment. The PR was pretty easy which I am very happy about. I could have done 2-3 more reps but I wanted to be smart and not completely wipe myself out.

  4. #29
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    531 Cycle # 7
    03/12/2014 Bench 3s

    AM Training Treadmill walk 3.5 mph@2% 35 minutes

    PM Training
    Warmup Barxwhateverxwhatever, Band Face pulls x 2x10

    Bench
    80xwarmup
    100xwarmup
    120xwarmup
    140x3
    155x3
    175x7 PR Tie

    Above Super Set with band pull a parts

    Ladder Sets
    155x10
    140x9

    Still hating on the bench. Still hating on accessory work.

  5. #30
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    531 Cycle # 7
    03/13/2014 Squat 531

    Warmup Barx2x5, Static hip stretches

    Squat
    115xwarmup
    145xwarmup
    170xwarmup
    215x5
    240x3
    270x6 PR +15lbs

    Still hating on the accessory work. Screw accessory work.

  6. #31
    Wanna Be BIG Joe B's Avatar
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    Maybe you just need to pick some new accessories to do? Something you would enjoy and look forward to... they're just accessories after all, don't overthink it.

    Nice job, by the way. Keep the PRs coming!
    Meet PRs: Squat 455 / Bench 270 / Deadlift 525

    The greats weren't great because at birth they could paint; the greats were great because they paint a lot. - Macklemore

    Be happy. This world can be ugly, but isn't it beautiful? - Jack's Mannequin

  7. #32
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    Quote Originally Posted by Joe B View Post
    Maybe you just need to pick some new accessories to do? Something you would enjoy and look forward to... they're just accessories after all, don't overthink it.

    Nice job, by the way. Keep the PRs coming!
    Thanks Joe. Yeah I have a list that I want to start adding in. I just want to keep my training the same until after the meet. I figure why break something that's not broken you know?

  8. #33
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    531 Cycle # 7
    03/14/2014 Press 531

    Warmup barx2x5, band pull a part 2x10

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    **** above super set with band pull a part

    110x5
    125x3
    140x4 PR +5bs

    Ladder Sets
    125x5
    110x9

    Moving north every damn day.

  9. #34
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    531 Cycle # 7
    03/116/2014 Deadlift 531

    Warmup - RDLxbarx10 , static stretches, foam roll things

    Deadlift
    135xwarmup
    155xwarmup
    185xwarmup
    230x5
    260x3
    290x5 PR +10lbs

    Easy PR. Very happy.

  10. #35
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    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    03/26/2014 3s Week No + reps

    Warmup Stretches Foam Roll Barxalotxaton

    Squat
    120xwarmup
    150xwarmup
    175xwarmup
    205x3
    235x3
    265x3 God Awful.

    Pre-Meet Singles
    290x1
    315x1

    It was very good to be back in the gym. Towards the end of last weeks no load deload I ended up getting the flu which had me couch ridden for about 6 days. It took a long time getting everything working right as I was stiff as all hell from laying down for a week. My technique was off due to that stiffness which culminated in the PR set being the worst squat set I may have ever done in my life. Thankfully the weight wasnt heavy so I muscled up the reps. My lungs also took a long time to get working again but everything seemed to be in order by the time I was done. This training day was exactly what I needed to get myself feeling better again.

    The singles were fairly effortless although I am mentally questioning whether my depth on the 315 was low enough. It probably was but I like to go way below parallel to ensure Im not going to get red lighted. I must get myself a camera to check my depth.

  11. #36
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    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    03/26/2014 3s Week

    Warmup Static Stretches Band pull a parts

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    ***** above super set with band pull a parts

    105x3
    120x3
    135x5 (Capped Tie PR)
    ***** above super set with band face pulls

    Good day. No complaints.

  12. #37
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    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    03/31/2014 3s Week

    Warmup RDL bax1x10

    Deadlift
    135xwarmup
    160xwarmup
    190xwarmup
    220x3
    255x3
    285x3

    Pre-meet singles
    330x1
    360x1

    Sit-ups BWx2x10

    I am very happy how quickly the 360x1 went up. I thought it would grind a bit but it shot off the floor like a cannon. The goal for the meet is 385. I am very confident that Im going to nail that weight.

  13. #38
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    04/1/2014 Conditioning

    AM Cardio: Weighted Vest Treadmill Walk 1.62 miles 33:30 minutes

    PM Cardio: Walk: Regular Neighborhood Walk 2.17 miles 38:39 minutes


    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    04/02/2014 Bench 3s Week

    Warmup Static Stretches Foam Roll Barxwarmup

    Bench
    80xwarmup
    100xwarmup
    120xwarmup
    ****above SS with band face pulls x12
    140x3
    160x3
    180x3
    **** above SS with shoulder saver band pull a parts.

    Pre-meet singles
    195x1 PR +15lbs

    I was supposed to do a second pre-meet single at 210 lbs, but the unracking of the 195 wasnt strong at all and I didnt want to chance an issue with the 210. The 195 went up very strong so Im not uncomfortable hitting my opener. Im pretty sure that Ill get 210 at the meet, however Im not too sure of 225 right now. It will be fine if I dont get hit it, as it was a bit ambitious of me anyway. However consider it written that I will not do singles if am training alone going forward.

  14. #39
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    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    04/03/2014 Squat 5s Week NO+ reps

    AM Cardio: Neighborhood Walk 2.19 miles 36:54

    PM Strength Training:
    Warmup Foam Roll problem areas.
    Squat
    120xwarmup
    150xwarmup
    175xwarmup
    190x5
    220x5
    250x5
    ***** above SS w/situps x10
    An easy 5 cap day as there was no + sets this week. I kind of like SS the situps between sets. I cant believe how much time this saves and I got an easy 60 reps in. I will be keeping this going forward.

  15. #40
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    531 Cycle # 8
    South Jersey Rumble Pre-Meet Training
    04/4/2014 Press 5s Week NO+ reps

    Warmup Foam roll + band face pulls + band pullups

    Press
    60xwarmup
    75xwarmup
    90xwarmup
    100x5
    115x5
    130x4 wtf?

    Well I really cant tell you what happened when I got to the PR set. I just didnt have it. This would be the first time since I started 531 that I couldnt get the Rx reps. I am going to consider this an aberration as I easily hit 135x5 last week. I know Im getting towards the end of my Press progression but I still think I have another month left.

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