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MT77's LW Strongman Log

Discussion in 'Fitness Journals' started by MT77, Sep 11, 2010.

  1. MT77

    MT77 Active Member

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    Thanks! I think there are a lot of similarities in philosophy between Dinosaur training and the 5/3/1 book - both preach heavy weight low rep schemes aimed at building power. I'm just starting my 7th 5/3/1 cycle. My first was in January of this year, but I had a couple breaks in there where I mixed things up a little and strayed from the formula a bit.
     
  2. MT77

    MT77 Active Member

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    Saturday 10/9
    5/3/1 week 1 day 1
    BW 191

    Bench
    45x15
    135x5
    175x5
    200x5
    230x8.5 Actually got the 9th rep past the normal sticking point, but couldn't lock it out. Hmm..

    Incline Imbalance Bench
    155(+8) x 8 x 4 sets (moving the extra 8 L, R, L, R)

    Deadlift
    135x10
    225x5
    295x5
    340x5
    385x11 PR ~1RM 512

    Rack Pulls
    455x3 @ 18"
    455x4 @ 21"
    455x5 @ 24"
     
  3. MT77

    MT77 Active Member

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    Got back in town after a business trip to LA, and didn't want to miss an opportunity to train, so I got the following done starting at 10:30pm.

    BW 195 after my trip, and I felt like I didn't eat anything, and was on my feet the whole time. I figured I lost 6-7lbs but instead I gained 4. Go figure.

    5/3/1 week 1 days 2 & 3

    FSQ
    135x10
    185x5
    210x5
    240x5
    270x5 <-- biceps were the weak point here, squeezing and stabilizing the bar to keep it on top of my clavicles. They started to really cramp up after the 3rd rep. Had I been fresh and loose and not jetlagged, dehydrated and tight, I could have done 2-3 more. Got the minimum reps and moved on.

    MP
    45x10
    95x5
    110x5
    125x5
    145x9 PR

    No accessory work.

    I'll be up north this weekend, so I'll have to improvise my deadlifts with logs, rocks, and small vehicles.
     
  4. George

    George Senior Member

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    :lol:

    Reminds me of Franco Columbo in Pumping Iron

     
  5. MT77

    MT77 Active Member

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    Thats awesome. Franco was amazing - his feats of strength were all pretty impressive.

    I couldn't find any small italian sedans on the property, so I used a flatbed car hauling / utility trailer. I chocked the wheels, and used a short section of pipe as the barbell handle. I placed the pipe under the tongue of the trailer and did deadlifts. No idea what it weighed, maybe 300-340 empty, so I did a couple sets of 5. Then I placed a big rock 80-100lb on the small platform where the tongue meets the deck. Did a set of 5. Then I added another 80-100lb rock and did a set of 3. Note that the rocks only added about half their actual weight to the lift, because they sat about half way between my handle and the wheels which acted as a pivot. Then I had my wife stand in front of the rocks, and tried twice, but couldn't lock it out.

    I also did some caber toss practice, and pressed several of the previously mentioned rocks overhead in a few rounds of a medley.

    All in all, not a very demanding workout, but lots of fun. Looking forward to hitting it hard on Tuesday.
     
  6. MT77

    MT77 Active Member

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    Tuesday 10/19
    5/3/1 week 2 day 2
    BW 191

    FSQ
    135x10
    185x5
    225x3
    255x3
    285x5 <-- biceps cramped up really bad about half way back up on #6 and I had to drop the bar.

    DB Bench
    85s x 6 @ 20*, 40*, 60*, 40*
    85s x10 @ 20*

    4" deficit DL with bands
    135 + doubled green bands x 8 <-- too much tension at lockout
    135 + green bands x 10 x 2 sets

    Cable Rows
    122 x 15 x 3 sets
     
  7. BJ

    BJ Active Member

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    Matt... could you look at my journal and comment on my max weights that I've arrived at? I'm curious as to whether they all seem to align with each other around what's typical... or if I have something that you think I really need to work on.
     
  8. MT77

    MT77 Active Member

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    Thursday 10/21
    5/3/1 week 2 day 3
    BW 192

    Had a grande redeye from the 'bucks on the way home, that is starting to be my pre-WO beverage of choice. Plenty of intensity today!

    MP
    45x10
    95x5
    120x3
    135x3
    150x8 PR

    DB Snatch
    85x5 (per hand, alternating)

    MP
    135x10

    DB Snatch
    85x5 (per hand, alternating)

    MP
    135x10

    DB Snatch
    85x5 (per hand, alternating)

    MP
    135x10

    Barbell Snatch
    95x1 per hand
    105 x F, close with the left hand, got it above my head, but balance was an issue and I couldn't get under it quick enough. With practice I could get this. Gonna be hard to catch Chicanerous if he can really do 120+!

    Chins
    BW x 10 x 3 sets

    3" thick bar overhand grip curlz
     
  9. Rise

    Rise Active Member

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    damn man, that work out sounds very tiring. Alternating overhead exercises... ugh. Were those BB snatches really done with 1 hand??? you must have to have perfect form to lock that out at 95#+ nice work!
     
  10. MT77

    MT77 Active Member

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    Yep, one hand snatches. The barbell is def harder than the dumbbell. I need to practice. As for alternating exercises, that was something new I tried to shorten the wo a bit. Normally I take plenty of rest between sets of the same exercise, like 2-3 minutes sometimes, because I really don't need much "endurance" for any of my events. I'd rather let my heartrate settle between sets so I can move more weight / more reps on subsequent sets. Yesterday I reduced that time to more like 30-45 seconds since I alternated my accessory sets.
     
  11. dejavued

    dejavued Senior Member

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    awesome 1 arm snatches!

    how low are you getting on the catch??

    never seen a chico 1 arm snatch video..... but i'm sure he catches it super deep with his flexibility and olympic lift skillz. (we need a vid chico!) :dreamy:
     
  12. chicanerous

    chicanerous Elite Member
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    Nice snatching! Though for me, 55-60% of BW from the other thread is only a 110-120 lb range. There's no way I can do 120+. :nod:
     
    #52 chicanerous, Oct 22, 2010
    Last edited: Oct 22, 2010
  13. MT77

    MT77 Active Member

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    I'm not getting low in the catch at all - my knees are only slightly bent before I lock out my elbow. That's part of the technique I need to practice / develop to manage higher weights.
     
  14. MT77

    MT77 Active Member

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    Sat 10/23
    5/3/1 week 3 day 1
    BW 192

    Bench
    45x15, x15
    135x5
    200x5
    230x3
    255x3 PR

    Incline Imbalance Bench
    155(+10) x 8 x 4 sets, moving the extra 10lbs L, R, L, R

    DL
    135x10
    225x5
    315x5
    340x5
    385x3
    430x5 PR

    Rack Pulls
    455 x 3 @ 18"
    475 x 4 @ 21"
    495 x 5 @ 24"

    Got vids of all the pulls today, will post later..
     
  15. MT77

    MT77 Active Member

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  16. Rise

    Rise Active Member

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    nice deads. you got 500 ezpz
     
  17. MT77

    MT77 Active Member

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    Thanks! I think I'll base my next 5/3/1 cycle around a 1RM of 470, and the one after that around 490, and see if I can pull 500 at the end of that cycle (on or around 12/18/10). The 5/3/1 book suggests only adding 10lbs to the "max" calculations for each wave, so making 20lb jumps violates one of the fundamental rules of 5/3/1. We'll see how I feel.
     
  18. MT77

    MT77 Active Member

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    Tuesday 10/26
    5/3/1 week 3 day 2
    BW 191

    FSQ
    135x10
    205x5
    240x5
    270x3
    300x3 PR, ~ 1RM 327, seems about right. Again, arms were the failure point, not legs or back. If I had a better way to hold the bar in front I swear I could do 350+. My buddy has a safety squat bar, maybe I'll try that out next cycle. I definitely think front squats have a ton of carryover to things like conan's wheel and keg carrying / loading type events.

    DB Bench
    85s x 7 @ 20*, 40*, 60*, 40*
    85s x 8 @ 20*

    4" Deficit DL w/ bands
    225 + Green Bands x 10 x 3 sets
    The extra 90lbs of bar weight made these a lot harder. Felt like the bands added about 150lbs at lockout, making 10 reps quite a challenge. Still was able to keep the speed up, which is the goal for using this as a dynamic accessory.

    Cable Rows
    122 x 15 x 3 sets
    Huge pump from these, could barely get my sweat soaked t-shirt off to get in the shower afterwards. Overall I'm very happy I was able to put in a solid effort today.
     
  19. MT77

    MT77 Active Member

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    Thursday 10/28
    5/3/1 week 3 day 3

    MP
    45x10
    95x5
    125x5
    145x3
    160x5 PR

    OH Push Press
    185x1
    205x1
    215x1
    225x1 PR

    DB Snatch, 85 x 5 per hand

    MP 135x10

    DB Snatch, 85 x 5 per hand

    MP 135x10

    DB Snatch, 85 x 5 per hand

    MP 135x10

    Chins BW x 10 x 2 sets
     
  20. MT77

    MT77 Active Member

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    Saturday 10/30
    5/3/1 week 4 day 1 - Deload week
    BW 194

    Bench
    45x15
    45x15
    135x10
    185x10
    185x10
    185x10
    315-green bands x2
    315-green bands x2

    Incline Bench
    135x10 x5 sets

    DL
    225x10
    315x10
     

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