Thanks for stopping in to check things out...now let's get down to business. I've been lifting since Dec08 with ups and downs in regards to results, but with a consistent love of the iron. Last time I tested, my maxes were sitting at 335/260/400. Since Dec10 I've done 7 abbreviated mesocycles (usually skip wave D) of a 5/3/1 variation, have been screwing around for the past couple of week, and now I'm starting back up with the 5/3/1 triumvirate. So far it has been the most productive training program I've followed, outside of my newbie gains, so I hope that will continue while I try and lose more BF. :hungry:
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4-24-11
5/3/1: Triumvirate
C1WA
B. Squat
180x5
205x5
225x5
Lunge
15,15,15,10,10
Leg Curl
15,8,8
Getting back into the swing of things. Going from free squats to box squats for a while, so weights are starting low enough to use good form. I'm trying to keep my stance a little more narrow than a typical box squat to see if it has a good carry over. Lunges trashed my VMO and glutes. :twitch:
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Originally posted by Andrew_s View PostThanks for stopping in to check things out...now let's get down to business. I've been lifting since Dec08 with ups and downs in regards to results, but with a consistent love of the iron. Last time I tested, my maxes were sitting at 335/260/400. Since Dec10 I've done 7 abbreviated mesocycles (usually skip wave D) of a 5/3/1 variation, have been screwing around for the past couple of week, and now I'm starting back up with the 5/3/1 triumvirate. So far it has been the most productive training program I've followed, outside of my newbie gains, so I hope that will continue while I try and lose more BF. :hungry:
your text colour choices suck though.
:overana:39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a CupcakeRAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)"MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”
Just something I need to keep in mind.
Use KGM143 as a discount code at True Protein for a nice discount.
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5/3/1: Triumvirate
C1WA
Bench
(NG)
180x5
165x5
205x6
(WG)
225x1
235x1
Pause DB Bench, Hammer Grip
65x12,11,8,8,8
Inverted Rows, Hammer Grip/Chains
BWx8x5
[YOUTUBE]http://www.youtube.com/watch?v=DaR338uJ_l0[/YOUTUBE]
Moved in my grip on bench and it lowed the reps more than I figured it would. I take that as a good sign that I can make some progress on it, unless my diet is finally tanking my strength. :rain: I went WG for a couple singles to see how my wrist would react. So far so good, but it still feels a little off.
I figured out a better way to do the chain inverted rows as I was doing them (using 2 chains for longer "handles"), but still plan on getting some pvc pipes to use as grips so I don't need the...*cough* gloves. :hysterica
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Nice gloves...
Okay, that was awkward.FEAR THE FROG
Originally posted by John BrozIf your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day. Other countries have this mindset. America does not.
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5/3/1: Triumvirate
C1WA
SLDL
220x5
250x5
285x8
GMs
135x12x5
Abs
[YOUTUBE]http://www.youtube.com/watch?v=lpNMSlLR8b4[/YOUTUBE]
Treating GMs as more of an assistant lift (as they are) rather than going heavy. I'm using them to hit the hamstrings and lower back, while getting some hit drive to help with squats. Did janda situps for the first time, and even though they didn't feel like much, I was cramping almost right away. Nasty little bastards. :drama:
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5/3/1: Triumvirate
C1WA
Incline Bench
115x5
130x5
150x10
Dips
BWx12,12,12,10 (maybe one more set of 12, lost track/didn't record)
Chins
BWx5,5,4,4,3
Using a closer grip on bench. This lift has always been a weakness (70lbs less than flat), so I'm going to try and fix that. With the different grip and the incline there is a huge dead zone near my chest, so hopefully this will lead to the development of some power when that gets straight.
Going lower on dips and all the way down to a stop on chins. Trying to fix a bunch of form issues and imbalances the next few months.
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5/3/1
C1WC
Squat
205x5
230x3
260x5
Squat (form work, singles)
225x1x6
245x1x2
265x1
285x1
295x1
(added knee sleeves/support)
300x1
315x1
Planks
[YOUTUBE]http://www.youtube.com/watch?v=BGJglI_Ym5A[/YOUTUBE]
I had pretty bad form on my work sets today, so I did a bunch of singles and tried various stances. I dislike going over 3 reps on squats, no doubt. I'll be sticking with the 5/3/1 that's been good to me, but I have a good idea how I'll be changing squat day to make some improvements so I can get over 350. This'll be my only log, and I'm going to concentrate on it and make sure I'm consistent with it. No more lapses, heh.
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If your working on form IMO I would be suggesting you use lighter weight with more reps to get the form locked down, instead of singles with increasingly heavier weight.2014 NPC Mr MN State TBD
2012 NPC MN state 40+ 1st and 3rd Hvy *Injury :frusty:
2012 NPC Gopher State 40+ 1st and 1st SuperHvy
2011 NPC Gopher State 40+ 1st and 2nd Open Hvy.
2011 NPC Upper Midwest 40+ 1st and Super Hvy 1st
2009 Gopher State 4th Hvy and 4th Masters 40+
*11 Natural contest 1992-2000 placed top 4 of all
88 Natural Mr MN 2nd Teen
88 Gopher State 4th Teen Hvy Div 176lbs
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