The December 885

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    weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement

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    Quote Originally Posted by orbitron3000 View Post
    weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement
    Get you some food. You're shrinking
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Get you some food. You're shrinking
    very true. i'm going to start more carefully counting the cal intake this week and next to get myself back on a good eating rhythm. My diet was real crappy last week, but after a grocery run, my cupboard is fully stocked and i'm ready to eat big.
    •   
       

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    did post past few days...been doin real poor in the gym on squats and militaries. missed weights that i should've gotten, felt real weak leavin the gym.

    i *guess* i could blame the missed squats on forgetting knee sleeves, and performin real bad those days cause i didn't take mah RPM beforehand, but i'd rather blame myself and use that to work harder and get those weights i missed next time.
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    tonight's workout

    deadlift:
    warmup: some dynamic stretching, 135x8, 225x4
    working sets: 245x5, 275x3, 305x5
    and just cause i was feelin pumped, i threw in a "test" set
    335x1 <- it's a 5lb PR, and i really only tried it cause i wanted to see if i could match my old PR from the prison meet; and cause next week is a deload week so i can use all that week to recoup. its the first time i've tried to do a max since the meet in april.

    banded good mornings
    green and purple bands: 5 sets, 10 reps

    leg raises
    2 sets, 10 reps

    decline crunches + 7kg medicine ball
    2 sets, 10 reps

    weighted ab crunches SS banded pull throughs
    3 sets, 10 reps @ 140lbs | 3 sets 10 reps @ purple band

    weighed in at 147. i'm beginning to wonder just how accurate (or not accurate) the scale that i use at home for the weekly measurements is...this is a 5 lbs increase since the morning, and i'm not convinced that i can eat 5 lbs worth of food throughout the day. i dunno, maybe its normal
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    Nice work on the new PR man.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    tonight's workout

    bench
    warmup: stretching, bar x 8, 135 x 5
    working sets: 160 x 5, 185 x 3, 205 x 3

    incline bench
    115 x 8, 135 x 5, 135 x 5, 145 x 5, 150 x 5

    dips
    bw x 10, +25 x 8, +35 x 8, +45 x 8, +55 x 8, +60 x 8, +70 x 8, +80 x 5, +90 x 5, +100 x 3
    on the heavier weights, never broke 90, kept it just above to focus on the tris more, my chest/shoulders were blasted from benching
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    beastly
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    Quote Originally Posted by metroba View Post
    beastly
    thanks for the support brothaman!
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    Nice dips man
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Quote Originally Posted by SilentBob187 View Post
    Nice dips man
    thanks SB! gonna drop the weight next time and make sure i get depth to fully blast the pecs/shoulders/tris!
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    tonight's workout
    squats:
    warmup: stretching, 135x10, 185x5
    working sets: 225x5, 245x5, 275x4.75 (leaned a little on the last one)

    nautilus leg press:
    200x10, 250x10, 300x10, 350x10

    leg curls, 4 sec negative:
    65x5, 80x5, 95x5

    forgot to weigh myself this morning...
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    tonight's workout

    military press:
    warmup: bar x 10, 75x5
    working: 95x5, 105x5, 115x5 (push press on the last two reps)

    pullups:
    various grips, 45 reps total

    dips:
    5s x 10r
  14. Advanced Member
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    weighed in at 144.4 this morning!!!
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    tonight's workout

    deadlift:
    warmup: stretching, 185x5, 225x5
    working sets: 255x5, 275x5, 305x7

    banded good mornings:
    5 sets with green band

    band ab crunches
    5 sets with purple band

    weighted ab crunches
    110x10, 140x10, 150x10, 160x10, 170x10, 180x5, 190x5

    weight post workout: 146.6
  16. Advanced Member
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    i've come to a decision. i'm not going to be lifting in the december competition, for several reasons. (1) i don't feel like i'm at a good place with my lifts, and want to improve them a little more. (2) i feel that i need to pursue my goal of gaining a little more weight (to 148 solid, in the AM after a trip to the bathroom) so i can get over my first concern. (3) there's a meet in january so that'll be what i'm aiming for.

    so here's my plan of attack:
    1) the rest of this week and next week will be business as usual, keepin with 5-3-1.
    2) the week of thanksgiving, i'm going to do a deload week, rest up over the holidays, eat tons and tons of good homemade food and let the notches on my belt out a little.
    3) after the holiday, resume 5-3-1, with the "1" week being a max week for squat, bench, deadlift, and maybe military.
    4) week of christmas will be another deload week, another eat my brains out week
    5) one more cycle of 5-3-1
    6) deload week
    7) light week before the Scranton USAPL HS/Collegiate Raw & NE USA Meet (Jan 30-31)

    in short, i'm looking for at least these goals by the end of january:
    squat: 305
    bench: 225
    deadlift: 355
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    Jim Wendler, in his 5-3-1 workout, describes a formula that he uses to estimate 1RM from doing reps at a specific weight:

    ((Reps * 0.0333) + 1) * Weight

    I'm fairly proud of how the deadlift numbers have been coming along, and i'm excited to see that at 305lbs, doing 7 reps would estimate my 1RM around 370. Looking around on the internet and using various formulae, they all predict between 365 and 375. I'm feeling that my deadlift will have to make up for the less than impressive squat and bench numbers in a competition.
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    New Plan


    Changed my mind: gonna be competing in December. Already turned in all the paper work so it's past the point of no return. No looking back now.

    Next week: Max week
    ------
    Goals:
    ------

    Squat:
    Minimum: 295
    Would be nice: 305

    Bench:
    Minimum: 215
    Would be nice: 225

    Deadlift:
    Minimum: 355
    Would be nice: 375

    Minimum Totals: 865 (20 lbs short)
    Would be nice Totals: 905

    Two weeks after that: DeLoad / Light weeks

    Then: Competition
  20. Advanced Member
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    Tonight's Workout

    Bench:
    Warmup: stretching, bar x 10, 135x8
    Working sets: 165x5, 175x5, 185x9!!!
    Buddy of mine commented that my form on bench was perfect! :whoohoo:

    Incline:
    115x8
    135x5
    155x2

    Dips:
    BW + 0 x 10
    +25 x 8
    +35 x 8
    +45 x 8
    +50 x 6
    +60 x 5
    +70 x 4
    Had a friend make sure I was breaking parallel on these dips. Tried for BW+80, but everything was shaky and couldn't even do the negative smoothly.

    Rows:
    Seated cable rows: 105x10, 120x10, 120x10, 120x8, 120x6
    BB Bent over rows: 65x10, 95x10

    Body Weight: 146.75
  21. Elite Member
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    That's crazy for your weight dude, good work.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Exclamation Max Squat Day


    Tonight was max squat day.

    Here's what happened:
    Warmup: Stretch, 135x8, 185x5, 225x3

    Equipment used: Belt, Rehband Knee Sleeves

    Max lifts:
    275 (Got it, easy)
    285 (Got it, easy; missed this weight several weeks ago)
    300 (Got it, slightly less easy) +15lb PR
    315 (Miss*)
    *Went down, and right as soon as i started going up, i leaned forward so my spotter had to pull me back. After this, though, I'm fairly certain I got the rep without any help. Still counting it as a miss.

    Cool down with some stretching and rolling out.

    Weight (no shoes) at end of W/O: 147.05

    -------
    I'm fairly happy with how things went today. I'm right about where I want to be with squats, and I'm confident that I can hit 315 at the comp. It'll be a 15lb meet PR using the Rehband knee sleeves. The last time I hit 315 was using knee wraps, which would make me an equipped lifter.
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    Next is wednesday. More than likely going to be maxing on bench.
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    Quote Originally Posted by metroba View Post
    You are very fortunate to train with a power lifting team
    indeed. i've met some really knowledgeable guys there at the gym. plus, they're real chill, and most'll amaze you with how much they can lift. its a little inspiring.
  26. Advanced Member
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    plan is for hittin up bench tomorrow, gonna look to finally join the two plate club.
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    Pretty exclusive club for people at your weight man. Good luck!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    thanks dood, gonna give it my all

    diet was absolutely terrible yesterday...2 pieces of cinnamon toast, two chicken quesadillas from TB, and a big bowl of ice cream is all i ate yesterday.

    weighed in this morning with my stomach growling (and after a trip to the bathroom) at 144
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    Two Plate Club, Here I come
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    Exclamation Max Deadlift Day


    deadlifted tonight, instead of benching.

    anyway here's how it went.

    warmup:
    stretch, 135x10, 225x5, 275x2

    Max Lifts:
    315 (Got it)
    355 (+20lb PR! Got it)
    375 (Totally missed it, couldn't even get the weight off the ground)
    Not really very happy with this turn of events. I would've been able to live with getting the weight halfway and then failing, but not being able to get the weight off the ground is pretty saddening.

    Rolled out, did some pullups, weighed in at 148.05 and left.

    Friday'll be max bench day
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    Quote Originally Posted by orbitron3000 View Post
    deadlifted tonight, instead of benching.

    anyway here's how it went.

    warmup:
    stretch, 135x10, 225x5, 275x2

    Max Lifts:
    315 (Got it)
    355 (+20lb PR! Got it)
    375 (Totally missed it, couldn't even get the weight off the ground)
    Not really very happy with this turn of events. I would've been able to live with getting the weight halfway and then failing, but not being able to get the weight off the ground is pretty saddening.

    Rolled out, did some pullups, weighed in at 148.05 and left.

    Friday'll be max bench day
    355 though man, holy crap that's pretty f*cking awesome. 375 is just something to work for that much more now. I know you got it.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  32. Advanced Member
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    With two days down, the totals are as thus:

    Squat: 300
    Deadlift: 355

    Now, I'm pretty confident that I can hit at least 305 on squat, if not the full 315 that i'm shooting for.

    What this means for bench is that I have to hit 225 in order to qualify for Nationals. After a pretty bad day for deadlifts, my confidence in my bench is shaken, so I'm going to relax the next few days, forget about today and go in on Friday with the mindset that I'm going to rock the gym.
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    Quote Originally Posted by SilentBob187 View Post
    355 though man, holy crap that's pretty f*cking awesome. 375 is just something to work for that much more now. I know you got it.
    thanks SB. that vote of confidence is something that i really needed to hear after missing the lift. i'll make sure i don't disappoint at the meet.
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    You call getting a PR "bad"? LOL Anyways, awesome on getting the PR. We all have days we don't consider that great re training; like you said, let it fly and focus on making your next one awesome.
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    max bench tonight! goin for the Two Plate Club!
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    Exclamation Max Bench Day


    tonight's workout:

    this was an interesting one

    warmup: stretching, bar x 10, 135x5, 175x4

    Max Lifts:
    205 (Got it, pretty easy)
    225 (Missed it, felt like I almost had it)
    225 (Again, missed it, did worse than the rep before)
    215 (Got it, for some reason, felt easier than 205. I did use a slightly wider grip)

    At this point, I was feeling rather inspired, so I decided to take another shot at 225. I used the same slightly wider grip that I had for the 215 rep.

    225 (Got it) +10lb PR!!!!!!

    TWO PLATE CLUB
    This rep was a touch and go, probably didn't pause long enough for it to count in competition, but nonetheless, it wasn't a bounce, which makes me very happy!

    No scale at the gym today, but i'm guessing i'm around 145ish.
  37. Advanced Member
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    alrighty. here's how it all comes together.

    In order to qualify for nationals at the 148lb Weight Class, I need a combined total of 885lbs between Squat, Bench, and Deadlift.

    Here's how I did at the previous competition (in April)
    Squat:
    255 Good
    275 Good
    315 Fail

    Bench:
    185 Good
    210 Fail
    210 Good

    Deadlift
    275 Good
    300 Good
    330 Good

    Total: 275 + 210 + 330 = 815lbs; 70lbs short of National Qualifiers.

    For the upcoming competition, I'm going to open with these:

    Squat: 305
    Bench: 215
    Deadlift: 335

    I'm confident I can hit these with relative ease. And I'll only need to add 30lbs between them to qualify and reach 885. I'm excited.
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    Quote Originally Posted by orbitron3000 View Post
    225 (Got it) +10lb PR!!!!!!
    Welcome to the club. Now for the hazing.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  39. Advanced Member
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    Quote Originally Posted by SilentBob187 View Post
    Welcome to the club. Now for the hazing.
    haha needless to say i'm definitely celebrating a little bit tonight.
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    Nice bro!! Your lifts are ridiculous bro!
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