Getting Strong...

NorthernWisco · 08-03-2009, 11:54 AM

I havent posted in a while but I am going to start again. Competed in the USAPL Raw Nationals on July 25th and sucked. Weighed in at 218 which is a BW PR in the last 3 years lol. Meet went 440, 303, 501.... Missed my 2nd, 3rd for squat and deadlift. Got 303 my second attempt on the bench and barely missed my 3rd. No excuses I just sucked ass on this day.

My next meet is Oct 31 in Hudson, WI.

I am starting 5/3/1 by wendler

I mixed up the order cuz I like squatting on Monday.

Im using my training numbers as my maxes.

Lets see how it goes.

Frank.S · 08-03-2009, 03:03 PM

you can't really expect to gain much strength while loosing weight, nice job on the weight loss though. im guessing you are just maintaining weight now?

what are your training numbers compared to your meet #s? Start light with the 5/3/1, id say 90% of your best lifts or whatever you can triple, 5/3/1 is all about slow and steady gains.

NorthernWisco · 08-03-2009, 03:48 PM

I'm using 90% of 455, 315, 530 And 155 for oh press

NorthernWisco · 08-03-2009, 06:03 PM

8/3/09

squat-
265x5
310x5
350x10
5x10@225

leg curl. 5 sets

I'm gonna hurt tommorrow

soonermark99 · 08-04-2009, 10:27 AM

You picked a good load to kick things off; 10 reps is about where you should be on the first cycle. I'll be interested to see how 5-3-1 works out for you. Great job in cutting. Are you going to try to compete 220?

NorthernWisco · 08-04-2009, 10:50 AM

As of now I am going to stay at the 220s. Do the reps go up or down every cycle?

Frank.S · 08-04-2009, 10:57 AM

eventually they will, if you could just keep adding 5lbs a cycle to your squat and keep the reps the same, you would have a massive squat in a year.

NorthernWisco · 08-04-2009, 11:12 AM

yesterday I think i had 1 or 2 more reps in me too but no spotter so i didnt want to go to failure

I think this will work for squat bench and OH press but kinda wondering about deadlift seeing as I have never done more than 5 reps ever in the DL and I think this week I can hit like 10-15

NorthernWisco · 08-04-2009, 04:33 PM

8/4/09

bench- 185x5
210 x5
250x8 had two more but no spot
5x10@145

Kroc rows- 70x19

NorthernWisco · 08-05-2009, 05:28 PM

8/5/09

Chevy Avalanche Pulls- 3 sets 100 yards......................... ....close to yakin rest interval was walk back

NorthernWisco · 08-06-2009, 04:35 PM

8/6/09
Deadlift
315x5
355x5
405x8 (511)

5x10@235

Abs

Wow do I Suck at reps for deadlift. Grip and hammies mostly back felt good...

5x10 totally killed my hammies and grip weak points found

NorthernWisco · 08-08-2009, 08:59 AM

8/7/09

OH Press

75x5
95x5
110x14 (160)

5x10@75

Pull Ups- 8 sets

Frank.S · 08-08-2009, 03:53 PM

you and me should enter an overhead pressing contest.. lol, i think you may have me beat though ahha.

NorthernWisco · 08-09-2009, 11:18 AM

my OH is horrid

NorthernWisco · 08-10-2009, 12:02 PM

8/10/09

Squat
285x3
330x3
370x10 (PR) (492)

4x10@245
1x10@275

Leg Curl 5 sets

Abs

MindPower · 08-10-2009, 09:20 PM

nice PR

NorthernWisco · 08-11-2009, 07:14 AM

thanks, hoping for another today on the bench

NorthernWisco · 08-11-2009, 06:37 PM

8-11-09

bench-
95x5
135x5
155x5
185x3
225x3
255x8 (PR) 322.2

4x10@155
1x10@185

Kroc row
75x15

100lb tire sprints hooked to harness

10x40 yards

soonermark99 · 08-12-2009, 09:30 AM

Nice PR!

NorthernWisco · 08-12-2009, 09:37 AM

thanks, I am really liking the program and I am only in the second week. Im curious how it will play out with only running 3 waves before my first meet

NorthernWisco · 08-12-2009, 04:59 PM

8/12/09

6- 50 yard avalanche pushes....Goal was 10 but its 90+ 50% humidity

NorthernWisco · 08-13-2009, 07:57 PM

8/13/09
deadlift-
330x3
380x3
430x6
4x10@225
1x10@315

Stadium stairs
30 seconds hard 60 easy 20 minutes

It's was 80 in the basement for the lift 99 outside for the stairs......north of vag

NorthernWisco · 08-14-2009, 04:59 PM

8/14/09
OH Press-
90x3
110x3
120x11 (163)

5x10@85 ahah

5 sets of each chin ups and pull ups

NorthernWisco · 08-15-2009, 11:20 PM

8/15/09

Stairmill

30 minutes vary intensity

NorthernWisco · 08-17-2009, 08:47 PM

8/17/09
squat
310x5
350x3
390x8 .2 better than last week again think I had 9 maybe 10 but no spotter

3x10@225
1x10@315

100lb tire drags
10x40 yards

Weighing in tomorrow for the first time in 3 weeks on my normal scale

NorthernWisco · 08-18-2009, 04:08 PM

8/18/09

Bench
210x5
240x3
270x4 (303) wow today was a let down
5x10@155

Kroc Row
2x10@55

90x11(pr) ahaha

231 this am up 12lbs since raw nats eating whatever I want whenever I want mostly

NorthernWisco · 08-20-2009, 05:38 PM

8/20/09

Dead-
360x5
415x3
455x2 not my best day feeling drained

Shrugs-
3x20@225

Didnt do 5x10 after felt run down for some reason

Frank.S · 08-21-2009, 02:00 AM

up 12lbs in 3 weeks! slow it down a bit and make sure you are getting the strength increases with the weight gain. I think you may need to back off your bench %s a bit as well.. squats looking good.

NorthernWisco · 08-21-2009, 03:18 AM

Start of my next cycle I'm dropping the weight 10lbs on my adjusted bench and 30 on deads

NorthernWisco · 08-21-2009, 07:07 PM

8/21/09

oh press
95x5
115x3
130x9 (168) pr
3x10@95
2x10@85

pull ups
50 reps