Accessories

May 30, 2013
Fitness 1440 in Bend

SLDL (per 5/3/1 knee protocol)
3 sets of 20 x 135

Some:
Abs
Pull Downs
Press Downs
Lateral Raises

3/3/3 Bench

May 29, 2013

Bench
3x235
3x265
9x300(PR)
15(PR)-5-2(rp)x235

Rows
Compound 2 sets of 15
DB
15x100
25x150

Curls
15x75
10-5-3x100(rp)

Squats

Squats
5x305
5x350
14x400(PR)

The 14x400 was great until I stepped forward to rack it. I have an inflamed knee and the one thing I was told NOT to do was externally rotate my foot while being in extension - which is exactly what I did when I racked the weight. It was a good thing I was only one step from the rack or all would have come crashing down. There was a P/T training at the gym at the time and she checked it out and said I should be good after a few days of rest, ice and anti-inflamatories.

Needless to say I didn't do the widowmaker/first-set-last set tonight. At least I limped away with a PR.

May Training

May 4, 2013

315 x 35 reps deadlift at the Emerald Cup Bros vs. Pros

May 6, 2013

Deadlifts
3x350
3x400
10x450 (PR)
15x350

Press
3x130
3x150
8x170(PR)
12-6-4x130 (Rest Pause)

SSB GM
3 sets of 10

Prowler x 8 trips

I was very happy with deads tonight as I expected to be much more sore from Saturdays fun. My goal was just to get the prescribed reps tonight so a rep PR was a great surprise.

May 8, 2013

Bench
3x230
3x260
10x295(PR)
14-6-2x230(RP)

DB Row
10x100
20x150

EZ Bar Curls
25x70
12-9-8x100(RP)

Dips
10xbwt
8x25
Easing back into these - I haven't done them for a long time.

Prowler x 10 trips

May 9, 2013

Power Clean
3x135,140,160,140,135

Squat
3x320
3x365
9x410(PR)
20x320(PR)

Hill Sprints
12x70 yards

The 20 rep set of squats got hard at 6 reps and continued to suck for the duration. Just one of those nights where I didn't feel like I could get in the right position. Nothing to complain about, it was a great week of training!

May 11, 2013

Totally sandbagged Prowler "sprints" x 10. For some reason I had zero legs today.

May 13, 2013

Deads
5x375
3x425
11x475(PR)
20x375(PR)

Press
5x140
3x160
6x180(PR)
10-4-3x140(rp)

That's it for tonight. I have to admit I was thrilled that I got to leave to my daughters softball game prior to GM's and Prowler tonight.

May 14, 2013

Prowler Fun
Missed last night's Prowler and will be missing tomorrow night's so I did it all tonight.

Prowler x 19 trips

Was supposed to be 18 but everyone else bailed and I ended up at the wrong end of the parking lot.

May 15, 2013

Bench
5x245
3x280
7x310
15x245(tie PR)
(this was supposed to be RP but I couldn't even get 1 rep on the 1st RP set)

DB Row
10x100
20x150

Dips
10,10,10xbwt

Curls
10x50,100,100

May 16, 2013

Let me just go on record saying that Paul Carter is the devil (in a good way) and that going beltless for this past 3 week cycle has been quite an eye opener. I am continuing beltless for the full 28 Week Program but since I just finished the first cycle I figured I'd give him credit for a very brutal 3 weeks!

So to finish up 5/3/1 week:

Power Cleans
3x135,150,170,150.135

Squats
5x345
3x390
8x435(PR)
20x345(PR)

I should mention that all (PR's) are All Time unless I note "beltless". It has been brutal but I have beat a bunch of my all time belted PR's beltless during this 3 weeks. One change I will probably make after the 6 week cycle is to move abs to another day. I have always done abs on squat day but there is NO WAY IN HELL I can do abs after those squats without a belt. Right now my abs are getting plenty of work just doing what my belt used to. I would anticipate after 6 weeks that will change and I will need to start doing some specific ab work again but for now I don't think it's necessary.

May 20, 2013

Deads
5x335
5x385
10x435
20x335

Press
5x125
5x145
10x165(PR)
15-5-3(rp)

SSB GM
15x95,115,145

Prowler x 2 trips
My annoying knee decided to be angry so I skipped the rest of the Prowler sets.

May 22, 2013

Bench
5x215
5x250
11x285(PR)
19-3-2x215(rp)(the 19 was a beltless PR)

DB Row
10x100
20x150

Dips
10

Curls
10x70
10-9-7x100(rp)

Squats

May 1, 2013

First night of no-belt squats

Squats
5x300
5x345
10x390
20x300
The 20x300 has been something I've wanted to hit for years. I haven't attempted it for years either but it felt good to hit it anyway, especially sans belt.

Power Cleans
I was so focused in squats I forgot to do these first even though they were written at the top of the page. TM is very light for these (175) and I'm using the 3's progression.
3x115,135,155,135,115

Prowler x 12 Trips