I was unable to post yesterday, this workout took place on Wednesday 3/16. It was my final day of 5/3/1! Excited to be done and start a new program!
Strict Press
1x5 @ 150#
1x3 @ 170#
1x2 @ 190#
Push Jerk
1x3 @ 155#
1x3 @ 185#
1x1 @ 205#
1x1 @ 225#
1x1 @ 250# (split jerk) (PR)
Dumbbell Rows
1x10 @ 80#
2x10 @ 90#
Well, the strict press is difficult. I definitely gained strength in the lift but it just feels really heavy. I know pressing of any kind is a weaker point of mine but I guess improvement is improvement. The push jerk was a lot of fun. I was just throwing weight on to see how high I felt comfortable going. 250# actually felt pretty easy and I think I can get 300+. I will try it in a couple weeks.
In conclusion to 5/3/1, I think it is a great program and I will be continuing to use it in my training. Our next competition is going to be the Raw Nationals in Scranton PA. It is August 19-21 and its basically the biggest Open Powerlifting Event of the year, I am super pumped. Unfortunately, the sickness that my roommates and I acquired prohibited us from finishing strong on this program, but there are always going to be speed bumps. I am looking forward to implementing my new customized program, coming to a gym near you on March 25, 2011.
Friday, March 18, 2011
Wednesday, March 16, 2011
Starting To Feel Strong Again!
Ever since "Fridays Failure" I have been feeling stronger each day. Today was no exception. I rowed for warm up and my strokes felt significantly more effective then they ever have before. I was going about 65% maintaining a sub 1:40 time, with only light fatigue.
Warm up:
500m row
1:38
Deadlift:
1x5 @ 405#
1x3 @ 455#
1x3 @ 505# (PR)
Assistance Exercise:
GHD Sit Ups
3x20 @ bodyweight
Well, there you have it. I was feeling strong. I was unsure how the deads were going to go. In my mind I was hoping that rep one with 505# would feel good enough that I would feel comfortable to attempt two. The first two reps were strong and the third was a slight struggle but a good lift none the less. My excitement paired with the 8-10 people that gathered to watch me lift was enough to pull the best out of myself. I am very satisfied with this effort.
Warm up:
500m row
1:38
Deadlift:
1x5 @ 405#
1x3 @ 455#
1x3 @ 505# (PR)
Assistance Exercise:
GHD Sit Ups
3x20 @ bodyweight
Well, there you have it. I was feeling strong. I was unsure how the deads were going to go. In my mind I was hoping that rep one with 505# would feel good enough that I would feel comfortable to attempt two. The first two reps were strong and the third was a slight struggle but a good lift none the less. My excitement paired with the 8-10 people that gathered to watch me lift was enough to pull the best out of myself. I am very satisfied with this effort.
Monday, March 14, 2011
Weekend
It was great being sick during the last week of 5/3/1 because I got to perform poorly on the heaviest lifts of the session (pouring sarcasm on pretty heavily)! I waited until Friday to go to the gym to assure I was completely better.
Friday
Backsquat
1x5 @ 310#
1x3 @ 350#
1xFAIL @ 395#
Power Cleans
4x3 @ 185#
Wow. Talk about a serious let down. After sixteen weeks, according to this day I have lost 10# on my squat. I realize this is entirely due to being sick in the beginning of the week, but like I said before it is extremely frustrating anytime this happens regardless of the reason. I have known nothing but progress since I started training mostly power lifts and getting my first taste of true failure leaves a bad taste in my mouth.
Saturday
Bench Press
1x5 @ 210#
1x3 @ 240#
1x4 @ 265#
Strict Pull ups
3x10 @ bodyweight
Flat Dumbbell Press
1x10 @ 80#
1x8 @ 90#
1x6 @ 100#
Jog 1 mile
8:12
Wow again. My legs are super sore! Another indication that my body was not ready for a heavy squat day on Friday. I didn't even complete my workout and I am sore as hell. Today was much better for psyche. While working up to my last set on the bench press I didn't feel great but I got a good spotter and was happy with 4. I got the fifth rep about 3/5's of the way up before it started coming back down. I got at least 6 reps on a good day. The mile was nice and easy, allowed me to work on my breathing.
Friday
Backsquat
1x5 @ 310#
1x3 @ 350#
1xFAIL @ 395#
Power Cleans
4x3 @ 185#
Wow. Talk about a serious let down. After sixteen weeks, according to this day I have lost 10# on my squat. I realize this is entirely due to being sick in the beginning of the week, but like I said before it is extremely frustrating anytime this happens regardless of the reason. I have known nothing but progress since I started training mostly power lifts and getting my first taste of true failure leaves a bad taste in my mouth.
Saturday
Bench Press
1x5 @ 210#
1x3 @ 240#
1x4 @ 265#
Strict Pull ups
3x10 @ bodyweight
Flat Dumbbell Press
1x10 @ 80#
1x8 @ 90#
1x6 @ 100#
Jog 1 mile
8:12
Wow again. My legs are super sore! Another indication that my body was not ready for a heavy squat day on Friday. I didn't even complete my workout and I am sore as hell. Today was much better for psyche. While working up to my last set on the bench press I didn't feel great but I got a good spotter and was happy with 4. I got the fifth rep about 3/5's of the way up before it started coming back down. I got at least 6 reps on a good day. The mile was nice and easy, allowed me to work on my breathing.
Subscribe to:
Posts (Atom)