Forever 5/3/1 - Page 97 - Health and Fitness Forum

August 24, 2016

Week 6 - Day 2

Paused Bench Press
1x10x45
2x5x95
2x3x135
1x3x185
1x2x205
2x3x225
1x1x245

not exactly following the plan, but i'm pretty happy none the less.

did 2x20 with 40s to get some blood flowing in my pecs/delts afterwards.

bw 173.6 today

Quote

08-26-2016 , 09:24 PM

#2402

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

August 26, 2016

Week 6 - Day 3

Squat
1x10x45
2x5x135
2x5x225
1x3x315
1x2x365

man **** powerlifting. im gonna do bodybuilding.

this felt super heavy and awkward. I warmed up alot and have been doing leg/hip mobility stuff all week.

I'll try again tomorrow... was supposed to do 3x3x405 LOL

Quote

08-26-2016 , 11:18 PM

#2403

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Happens lol. Although for me it's usually squat 225 when I was supposed to use 275.

Quote

08-27-2016 , 02:42 PM

#2404

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by HalfSlant

this felt super heavy and awkward. I warmed up alot and have been doing leg/hip mobility stuff all week.

Have you ever done this?: http://forumserver.twoplustwo.com/sh...postcount=2727

Quote

08-27-2016 , 04:22 PM

#2405

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Ive wrapped like that, but I normally just go through the squat range of motion, never tried the banded distraction stuff.

Quote

08-27-2016 , 09:24 PM

#2406

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

August 27, 2016

Week 6 - Day 4

Squat
1x10x45
1x5x135
1x4x225
1x3x315
1x2x365
1x1x385
1x3x405
1x1x405

well, I didn't get more than one set. But I also didn't get less than 1 set, so I guess I cant complain.

Paused Bench Press
1x10x45
1x5x135
1x4x175
1x3x195
1x1x215
1x1x235
1x1x255

I think 255 is a PR for paused bench. Back cramped up a little and shoulder felt the tiniest bit strained, so I stopped.

bw 171.6 this morning.

Last edited by HalfSlant; 08-27-2016 at 09:34 PM.

Quote

08-28-2016 , 09:05 AM

#2407

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by HalfSlant

Ive wrapped like that, but I normally just go through the squat range of motion, never tried the banded distraction stuff.

Its very effective, especially when you wrap it very tight.

Quote

08-29-2016 , 10:34 PM

#2408

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

August 29, 2016

Week 7 - Day 1

Sumo Deadlift
1x5x135
1x5x225
1x3x315
1x3x365
1x1x405
1x1x455
3xFx495

455 was really easy. First two failed reps at 495 I tried to do a bottom up setup, third attempt I tried top down, and it felt a lot better. Maybe could have gotten it if I went for that first. Also was still sore from squatting the other day.

Regardless, I think I will shift my attempts back a bit for the meet. I can probably get 495, so what should my attempts be? 495 as the 3rd? would hate to do something like 475 for my 2nd then miss 515 or something on the 3rd...

Quote

08-29-2016 , 11:57 PM

#2409

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

420/460/500

Quote

08-30-2016 , 02:40 AM

#2410

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

yeah, looks solid to me. you'll have squatted earlier in the day too.

Quote

08-31-2016 , 01:06 PM

#2411

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Weasel's general numbers are fine, but assuming your meet is in KGs, 419/463/502 or 507. You'll be pissed at yourself if you think you could have gotten over 500 and did not attempt it.

Quote

08-31-2016 , 04:16 PM

#2412

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

The only thing I will be pissed about is if I squat less than 424. (or I miss my 165 weight class haha)

Quote

09-01-2016 , 01:07 AM

#2413

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

August 31, 2016

Week 7 - Day 2

Paused Bench Press
1x10x45
1x5x95
1x4x135
1x3x185
1x2x205
1x1x225
3x1x245

this was nice and fast. I was supposed to do 255 though, whoops. I'll do that on my 2nd bench day on saturday.

I think my attempts for bench are gonna be:

100/110/117.5

if 255 on saturday feels really good, I will probably shift all those numbers up 2.5kg

Quote

09-01-2016 , 02:23 AM

#2414

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote

09-01-2016 , 01:52 PM

#2415

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by HalfSlant

The only thing I will be pissed about is if I squat less than 424. (or I miss my 165 weight class haha)

The reason I never attempted to pull 317.5 KG (699.97 lbs) is because I would have never heard the end of it from my team. Its technically under 700. I'm so glad I tried 320 (705) and got it - it was the biggest highlight of my lifting career so far.

How do you want to answer this question when people ask, "What's your best DL?" or "What's your best lift?"? 496 or 502?

Go for 500+ imo.

Quote

09-01-2016 , 02:34 PM

#2416

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

both of those are still over triple bodyweight though... gotta look at the bright side

Quote

09-01-2016 , 03:28 PM

#2417

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Triple body weight DL is pretty awesome, even for someone the size of a medium sized house pet

Quote

09-03-2016 , 10:03 PM

#2418

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

September 3, 2016

Week 7 - Day 3 & 4

Squat
1x10x45
1x5x135
1x5x225
1x3x315
1x1x365
1x1x395
1x1x425

Paused Bench Press
1x10x45
1x5x95
1x5x135
1x3x185
1x1x215
1x1x235
1x1x255

seems ok. those will be my opener and 2nd attempts.

Quote

09-04-2016 , 11:37 AM

#2419

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

That's a cool bench for pressing by yourself.

You are relaxing at the bottom on your pause. Keep your lats tight the whole time the bar is in your hands. Really focus on bending the bar/pulling it apart. Its hard to do, but when you do it right, your lats will be like loaded springs out of the bottom, which improves your speed off your chest greatly and heavier weight feels lighter.

Quote

09-06-2016 , 09:19 PM

#2420

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

September 6, 2016

Week 8 - Day 1

Sumo Deadlift
1x5x135
1x4x225
1x3x315
1x2x385
1x1x425
3x1x465

These felt really good. Used the bottom-up setup I am used to.

Quote

09-08-2016 , 09:16 PM

#2421

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

September 8, 2016

Week 8 - Day 2

Paused Bench Press
1x10x45
1x5x95
1x5x135
1x3x185
1x2x215
1x1x235
1x1x245
1x1x235

accidentally let the 245 descend too quickly, but everything else felt fine.

Quote

09-09-2016 , 03:08 AM

#2422

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

good to see you're back on track

Quote

09-09-2016 , 11:24 AM

#2423

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by HalfSlant

accidentally let the 245 descend too quickly, but everything else felt fine.

Dont worry about descending fast unless that means you're dropping it because your lats are loose. If your lats are getting loose, focus on keeping them tight.

Quote

09-09-2016 , 11:56 AM

#2424

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

Quote:

Originally Posted by busto_in_hawaii

good to see you're back on track

I'm a little behind where I had envisioned myself being, but I'm ok with it. Everything seems pretty good.

Quote:

Originally Posted by cha59

Dont worry about descending fast unless that means you're dropping it because your lats are loose. If your lats are getting loose, focus on keeping them tight.

Yeah it was faster than I intended, which is not good. Not sure what happened, just got loose like you said. Its a very rare occurrence at least.

Quote

09-10-2016 , 05:03 PM

#2425

HalfSlant

Carpal \'Tunnel

Join Date: Mar 2009 Posts: 6,022

September 10, 2016

Week 8 - Day 3

Squat
1x10x45
1x5x135
1x4x225
1x3x315
1x1x355
1x1x385
1x1x405
1x1x385
1x1x355

Pretty easy.

Meet in 1 week, going to start water cut on Monday is the plan. Using this as a guide: http://www.powerliftingtowin.com/cut...-powerlifting/

Not going to cut carbs super low if possible. Only need to lose ~7lbs (4% bw)

Quote

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