becoming a strongman - Page 11

MindPower · 08-27-2009, 07:43 PM

5/3/1

Cycle 3 - Week 3
Wednesday 26-8-09

Deads -531
51kg x 5
63.5 x 5
76 x 3
93.5 x 5
106 x 3
121 x 1
131 x 1
141 x 1
151 x f

The plan this week was to work up to a max pull, but after a few sleepless nights and generally feeling like shit it wasnt going to happen but I tried anyway...
I was feeling good during warmups but all that energy disappeared pretty quickly I had nothing by the time I got to the singles..oh well

MindPower · 08-27-2009, 08:33 PM

5/3/1

Cycle 3 - Week 3
Thursday 27-8-09

o/h Press -531
28kg x 5
33.5kg x 5
38.5 x 3
48.5 x 5
56 x 3
61kg x 3 (1+2)

some chins and more overheads, but nothing worth logging

- happy with the 3 reps, they went up easyish
- didnt have any more energy for assistance stuff, I need to catch up on some sleep tonight

MindPower · 08-30-2009, 08:37 PM

5/3/1

Cycle 3 - Week
Saturday 29-8-09

Bench -531
41kg x 5
51 x 5
61 x 3
76 x 5
86 x 3
96kg x 3 (1+2) (211lbs)

Dips
BW + 10kg x 5sets (37 total)

Cable Row - NG
52.5kg x 10 x 2
55kg x 10 x 3

Side Bridge
3 x 20s/e

- I cant believe thats another cycle done (except for the de-load this week)
- Nothing mind blowing this cycle with PR's but I havnt pushed for them that hard either.
Slowly slowly

MindPower · 08-31-2009, 07:44 PM

5/3/1

Cycle 3 - Week 4
Monday 31-8-09

defranco agile 8

Front Squat -Deload
31kg x 5
38.5kg x 5
46 x 5
more squats
48.5kg x 8 x 3

Planks
3sets

stretching

- dont want to jinx anything but my legs/hips have been feeling as good as they ever have at the moment

Alcoholiday · 08-31-2009, 09:32 PM

good stuff man. keep up with all that mobility and unilateral stuff, and i'm sure you'll stay healthier.

MindPower · 08-31-2009, 10:24 PM

thanks man
Defranco's agile 8 + hamstring stretching seems to be the secret sauce

MindPower · 09-02-2009, 06:46 PM

5/3/1

Cycle 3 - Week 4
Wednesday 2-9-09

defranco agile 8

DELOAD

Deads
3 sets

Overheads
3sets

Chins
6 or 7 sets 40reps total
- had to combine deads and overheads as I wont have time for anything tonight

MindPower · 09-06-2009, 07:53 PM

5/3/1

Cycle 3 - Week 4
Sunday 6-9-09

DELOAD

Bench
3 sets

Dips
bw x 10 x 2

NG cable rows
3sets x 10

Side Bridge
2x20s/e

- squeezed this in to finish cycle #3, ready to rock on the next cycle
staring tonight with squats

MindPower · 09-06-2009, 08:11 PM

5/3/1
Cycle 3 - Report Card

Got stronger on everything, didnt try for any all out sets though, did manage to get double the reps required (triples on the 1+ week) all pretty easily.
I will continue with those goals as it seems to be a more realistic goal and doesnt kill me like the all out sets do.

Will change assistance stuff around for the next 3 weeks too
then its holiday time for 2 weeks

MindPower · 09-07-2009, 09:05 PM

5/3/1

Cycle 4 - Week 1
Monday 07 -09 -09

Front Squat - 3x5
33.5kg x 5
41 x 5
51 x 3
53.5 x 5
63.5 x 5
71kg x 8 (5+3)
1rm est - 90kg

Superset
Zercher Walking Lunge
37.5kg x 12 x 3

DB Swings
20kg x 2020kg x 10 x 2

Planks
3 sets

Inv Row
bw x 10 x 3

- back to where I started, this was a replica of the first squat workout I did on 531, the top set that day was 5 high reps that felt heavy as.
So to get 8 ATG reps, im very happy with the progress, had I not spent 2 hours mowing lawns on sunday I would have been good for a few more reps

- I have lunge bum today, damn lunges
- off to a good start

MindPower · 09-09-2009, 06:45 PM

5/3/1

Cycle 4 - Week 1
Wednesday 09 -09 -09

Military Press- 3x5
31kg x 5
33.5 x 5
41 x 3
43.5 x 5
51 x 5
58.5 x 5 (5+0) - probably a PR anyway

Pullups
bw x 3 or 4 x 10 sets (32 total)

Floor Press
60kg x 10
65kg x 10 x 3
60kg x 10

Side Planks
3 x 30s/e

PTR
3 sets

stretching

- struggled to get the 5 reps on the overheads, I always seem to start out like this though and then get more reps on the other weeks

- will focus on pullups rather than chins for a while

-deads tonight

MindPower · 09-10-2009, 06:07 PM

5/3/1

Cycle 4 - Week 1
Thursday 10 -09 -09

Deads- 3x5
61kg x 5
66 x 5
78.5 x 3
83.5 x 5
96 x 5
110 x 10 (5+5)

Split Squats
3 x 10

GM's
3 x10

Rev Crunch
3 x 12

Jump Shrugs
3 x 10

stretching

- deads felt good, although my hip is sore today for the first time in ages, which is not good
- gm's were really light and I had trouble keeping the bar off my neck, I thought i had that all sorted

MindPower · 09-13-2009, 10:23 PM

5/3/1

Cycle 4 - Week 1
Saturday 12 -09 -09

Bench- 3x5
41kg x 5
51 x 5
61 x 3
68.5 x 5
78.5 x 5
88.5 x (5+3)

Pushups
3 sets

Db Rows
3sets

MindPower · 09-15-2009, 07:57 PM

5/3/1

Cycle 4 - Week 2
Monday 14 -09 -09

Front Squat - 3x3
33.5kg x 5
41 x 5
51 x 3
58.5 x 3
66 x 3
73.5 x 6 (3+3)

Superset
Zercher Walking Lunge
37.5kg x 12 x 3

DB Swings
20kg x 15 x 3

Planks (feet elev)
3 sets

Inv Row
bw x 10 x 3

NG Chins
bw x 2 x heap of sets in between everything

- familiar story time, hip was a bit sore from working in the yard over the weekend, felt ok after warming up though so its still not completely fixed, which is very frustrating
- squats are getting stronger slowly, 6 reps was hard though, I suck, but a little less than before

MindPower · 09-16-2009, 08:03 PM

5/3/1

Cycle 4 - Week 2
Wednesday 16 -09 -09

Military Press- 3x3
31kg x 5
33.5 x 5
41 x 3
46 x 3
53.5 x 3
61 x 5 (3+2) PR - I wanted 6 though
Est 1rm = 71kg (156lbs)

Pullups
bw (~88kg) x 44 total (13 sets)

Floor Press (bench grip)
66kg x 10
71 x 10
81 x 6
61 x 15, 12

Side Planks
3 x 30s/e

Curls
3 sets

- this was the best workout Ive had in ages, I think its just the warmer weather and the sunshine, gets me all excited

- weighed in at 191lbs this morning

JoshDunn · 09-19-2009, 05:46 PM

Your rather monotonously consistent with your workouts aren't you.

Alcoholiday · 09-19-2009, 09:27 PM

Quote:

Originally Posted by JoshDunn

Your rather monotonously consistent with your workouts aren't you.

it works though!

MindPower · 09-21-2009, 07:43 PM

Quote:

Originally Posted by JoshDunn

Your rather monotonously consistent with your workouts aren't you.

Its taken a while, its nice to finally have some consistency
5/3/1 definitely helps with that

MindPower · 09-24-2009, 05:54 PM

I have a few workouts to catch up on, after being consistent the last week or so has been a bit inconsistent

5/3/1

Cycle 4 - Week 2
Saturday 18-9-9

Deads- 3x3
61kg x 5
66 x 5
78.5 x 3
91 x 3
103.5 x 3
116kg x 6 (3+3)

Shrugs
110 reps

This one was pretty quick

MindPower · 09-24-2009, 05:59 PM

Had to combine the end of week 2 with the start of week 3

5/3/1

Cycle 4 - Week 2 & 3
Monday 21 -09 -09

Bench - 3x3
71kg x 3
83.5 x 3
93.5kg x 3 (3+0)

Front Squat - 531
33.5kg x 5
41 x 5
51 x 3
61 x 5
71 x 3
78.5kg x 3 (1+2)

DB Rows
4 sets

Rev Crunch
3 sets

MindPower · 09-24-2009, 06:04 PM

5/3/1

Cycle 4 - Week 3
Thursday 24-9-9

Deads- 531
61kg x 5
66 x 5
78.5 x 3
96 x 5
111 x 3
123.5 x 7 (1+6)

Military Press
27kg x 5
34 x 5
41x 3
51 x 5
56 x 3
63.5kg x 1 (1+0)

Pullups
26 reps

Chinups
25 reps

Shrugs
105 reps

- all up to date, not sure if I will get a chance to bench tonight, hopefully I will

AS · 10-08-2009, 01:04 PM

where ya been? still getting some workouts in i hope.

MindPower · 10-08-2009, 02:20 PM

Nice to see someone is missing me
No workouts for 2 weeks now
Ive been in the windy city with my family visiting my brother and new nephew
Im actually leaving for O'hare airport very shortly for the long journey back to Oz

Alcoholiday · 10-08-2009, 03:23 PM

Quote:

Originally Posted by MindPower

Nice to see someone is missing me
No workouts for 2 weeks now
Ive been in the windy city with my family visiting my brother and new nephew
Im actually leaving for O'hare airport very shortly for the long journey back to Oz

you shoulda told me you were coming to chicago. I only live 90 miles away.

MindPower · 10-12-2009, 06:38 PM

Quote:

Originally Posted by Alcoholiday

you shoulda told me you were coming to chicago. I only live 90 miles away.

I knew you were around there somewhere, your in Indy though aren't you? My brother is north of the chicago not far from the Wisconsin border.
We only came into Chicago once, did a cruise on the spirit of Chicago

We can do some internet dating next time

MindPower · 10-12-2009, 08:40 PM

Back into it, still a bit jet-lagged, still pretty tired
Going to 3 days a week now that the weather is meant to be warming up and its harder to get a weekend lift in

5/3/1

Cycle 5 - Week 1
Monday 12-10-09

Deads- 3x5
86kg x 5
101kg x 5
113.5kg x 5 (5+0) - wasnt good for much more

Bench 3 x 5
68.5kg x 5
78.5kg x 5
91kg x 5 (5+0) - struggled with this too

Chinups
In between the dead and bench sets
BW (87.2kg) x 49 total (mainly 5's)

DB Snatch
30kg x 3e
20kg x 5e x 3 - to light

Some Curlzz

- Good to get back into it, but it killed me, good to see I didnt get super weaker from 2 weeks of nothing

Alcoholiday · 10-12-2009, 11:06 PM

Quote:

Originally Posted by MindPower

I knew you were around there somewhere, your in Indy though aren't you? My brother is north of the chicago not far from the Wisconsin border.
We only came into Chicago once, did a cruise on the spirit of Chicago

We can do some internet dating next time

haha!

nope, i'm in south bend indiana. It's in the northern part of indiana, and Indy's pretty much right in the middle/southern part of indiana.

MindPower · 10-15-2009, 04:48 PM

5/3/1

Cycle 5 - Week 1
Wednesday 14-10-09

O/H Press- 3x5
41kg x 5
48.5kg x 5
56kg x 5 (5+0)

DB Row
30kg x 8e x 2
40kg x 8e
30kg x 10e x 2

Floor Press
71kg x 10 x 2
81kg x 6
71kg x 7, 6

Teh abz and gunzzzz

MindPower · 10-15-2009, 04:59 PM

5/3/1

Cycle 5 - Week 1
Thursday 15-10-09

Front Squat- 3x5
56kg x 5
66kg x 5
73.5kg x 5 (5+0)

did some other stuff but nothing worth mentioning, pretty tired and lazy

MindPower · 10-18-2009, 10:10 PM

Not to much to report from the weekend

Pushed the mower for about 2 hours
Deadlifted weeds x ALOT

Redskins lost again

ND lost

on a happier note, the weather is warming up nicely

deads/bench tonight