1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

MT77's LW Strongman Log

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

  1. BJ

    BJ Active Member

    Joined:
    Mar 31, 2009
    Messages:
    2,132
    Likes Received:
    0
    lol... I always joke with people that I could never get food poisoning based on all of the crap that I ate in college... especially while living in the fraternity house!
     
  2. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Ha! I always ate great when I lived in the house. April was a great chef! And of course all the grilling that we used to do..

    Turns out my strength today was better than expected.

    Thursday 11/18
    5/3/1 week 2 day 3
    BW 188

    MP
    45x15
    95x5
    120x3
    140x3
    155x8 PR, ~1RM 192

    Barbell 1-Arm Snatch
    65x1L, x1R
    85x1L, x1R
    95x1L, x1R
    105x1L, x1R
    110xF <-- really close, but no cigar

    Chins
    BW x 11 x 3 sets, various grips

    MP 135x12
    superset
    Push Press 135x5
     
  3. BJ

    BJ Active Member

    Joined:
    Mar 31, 2009
    Messages:
    2,132
    Likes Received:
    0
    Yeah... I ate great too... that's part of why I got so FAT :doh: I wasn't referring as much to the quality as I was to the age of some of the stuff that the late night munchies would force me into eating... you know... that had been hanging out in the big fridge for maybe just a little too long!
     
  4. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Saturday 11/20
    5/3/1 week 3 day 1
    BW 187

    Bench
    45x15
    45x15
    135x8
    185x5
    205x5
    230x3
    255x1
    265x1
    280xF <--lost my groove & wasted too much effort on the negative. Second attempt was worse. :(

    Incline Imbalance Bench
    165(+5) x 8 x 4 sets

    DL
    135x10
    225x8
    315x5
    355x5
    405x3
    425x1
    445x1
    465xF <-- got about 2" off the ground and quit. Really needed this to go today, to have a shot at 500 by the end of the year. My diet has been really inconsistent lately, so I suppose I have myself to blame.

    Rack Pulls
    475x3 @ 18"
    505x4 @ 21"
    545x5 @ 24"

    Abs
     
  5. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    I realized late last night that I was foolish to try max attempts during the last heavy week of a 5/3/1 cycle. It is at this point that my body is most beat up. And by reducing the volume that workout to save energy for those failed attempts, I effectively short changed myself. A wiser man would make max attempts after the light week. From now on, I gotta remember to stick to the program.
     
  6. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Tuesday 11/23
    5/3/1 week 3 day 2
    BW 192.5 (back where I was pre-illness)

    FSQ
    135x10
    205x5
    245x5
    280x3
    315x2 PR ~1RM 334

    Back Squat (PL style to parallel)
    225x10
    315x5
    365x3 Form felt great for not having done these in a while. I'm going to bring these back next cycle, and add good mornings as an accessory. I've been hitting quads for a while and want to shift to hammy development to see how that works.

    Incline DB Bench
    85s x 7 @ 20*, 40*, 60*, 40*
    85s x 9 @ 20*

    Cable Rows
    122 x 15 x 3 sets
     
  7. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thursday 11/25
    5/3/1 week 3 day 3
    BW 188

    Worked long hours / high stress yesterday, and didn't have much appetite. I'll fix that today - happy turkey day!

    MP
    45x10
    95x5
    130x5
    150x3
    165x5 PR ~1RM 188

    Push Press
    185x3
    205x1
    225x1

    DB Snatch
    85 x 5 per hand, alternating. Stopped at one set because I got some discomfort in my left shoulder.

    MP
    140 x 10 x 3 sets (reps 7-10 were push presses on the last 2 sets)

    Chins
    BW x 10 x 3 sets
     
  8. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Sunday 11/28
    5/3/1 week 4 day 1 deload
    BW 191

    Had a few family events yesterday so my normal "Saturday" routine got pushed to today. Spent some time re-reading the 5/3/1 manual this morning to look for accessory ideas. Decided to add in a proper whole-body warmup since its friggin cold in my garage this time of year.

    Jump rope, ~ 5 minutes

    Bench
    45x15
    155 x 10 x 5 sets, ~30-45 second rest intervals

    Deadlift
    135x10
    225 x 10 x 3 sets, ~45-60 second rest intervals

    DB Rows
    85 x 10 per hand x 3 sets

    Abs
     
  9. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Tuesday 11/30
    5/3/1 week 4 day 2 (deload)
    BW 193

    Warmup - Jump Rope ~ 5 mins

    Squat
    135x10
    225 x 10 x 3 sets, 45-60 second RI

    Incline DB Bench
    35s x 15 @ 20*, 40*, 60*, 40*, 20* 30 second RI

    Cable Rows
    75 x 15 x 3 sets
     
  10. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thursday 12/2
    5/3/1 week 4 day 3 (deload)

    Instead of my usual OHP routine for Thursday, I scheduled an appointment with a local oly style training coach. Turns out this guy has a studio less than 5 miles from my house, and he's got about 9 years of personal training / oly style coaching experience. My first session was about 45 minutes of interview, then about an hour of testing various movements with BW or empty bars so he could evaluate my range of motion and flexibility and make notes on where he thought I needed to focus. We then talked about some of my short term and long term training goals.

    It became obvious that pursuit of a 500lb deadlift would impede my ability to get very proficient at proper clean and a proper snatch. I would love to be able to snatch bodyweight and be able to clean & jerk 275, but it would be counterproductive to seek powerlifting proficiency and oly proficiency simultaneously. Its a bit like trying to get stronger and lose weight at the same time, or to train for marathons and 100m dashes at the same time. Sure it can be done, but you'll never find your personal limit at one or the other unless you put 100% of your effort into one or the other.

    Therefore we concluded that I would continue on my current path, maybe stop in for a club session or two (only a $15 drop-in fee) per month, hit my 500lb deadlift goal, then shift my focus to being more dynamic and explosive sometime in the spring. I think spending a few months on oly style training will make me a better athlete overall, and a better strongman and highland games competitor.
     
    #90 MT77, Dec 4, 2010
    Last edited: Jan 3, 2011
  11. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,324
    Likes Received:
    96
    :dreamy: sounds like a phenomenal plan. :tucool:
     
  12. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Saturday 12/4
    5/3/1 week 1 day 1
    BW 192

    Lifts & 1RM weights used for 5/3/1 calculations for this month:

    Bench - 275 (+5)
    Deadlift - 485 (+15)
    Squat - 405 (same as what I used in September)
    Military Press - 175 (+5)

    Bench
    45x15
    45x15
    135x5
    180x5
    210x5
    235x8 PR
    155 x 10 x 5 sets, ~ 45 second RI. Too light, will use 160 next week.

    DL
    135x10
    225x5
    320x5
    365x5
    415x7 PR

    Rack Pulls
    475xF @ 17.25" (standing with each foot on a 10lb plate, couldn't get it)
    475x3 @ 18" (that 3/4" made a difference, probably 50% mental, since I've done this before and knew it was possible)
    505x4 @ 21"
    545x5 @ 24"

    DB Rows
    85 x 10 per hand
    85 x 15 per hand
    85 x 20 per hand

    Abs
     
  13. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Tuesday 12/7
    5/3/1 week 1 day 2
    BW 190

    Squats
    135x10
    225x5
    265x5
    305x5
    350x9 <-- ties a PR, but attempting the 10th rep almost killed me. I got stuck about half way back up, fought for what felt like an eternity, gave up and set it down on the safety pins. Problem is the safety pins were probably 6" too low, so I really got a good squish at the bottom. Laid flat on my back for a couple minutes, made sure all my limbs were still connected, and continued. I elected to skip the deficit deadlifts today to make sure I didn't aggravate any back or hip trauma from the squishing.

    DB Bench
    85s x 7 @ 20*, 40*, 60*, 40*
    85s x 12 @ 20* drop 35s x 12 @ 20*

    Cable Rows
    122 x 15 x 3 sets
     
  14. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thursday 12/9
    5/3/1 week 1 day 3
    BW 192

    MP
    45x10
    95x5
    115x5
    135x5
    150x9 PR

    Push Press
    185x5
    205x3 (rep PR)
    225x1

    Dips BW+25 x 10 x 5 sets
    alternating with
    Chins BW+10 x 10 x 5 sets

    The ROM on the chins got pretty small on the last few reps expecially on the last couple sets, but I'm not worried about it.
     
  15. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Saturday 12/11/10
    5/3/1 week 2 day 1
    BW 191

    Had a GNC gift card left over from my birthday, so I picked up some "Black Powder" pre workout mix. I don't want to believe it, but I think this stuff really worked. Results below..

    Bench
    45x15
    135x5
    195x3
    220x3
    250x6 PR ~1RM 295

    Bench
    160 x 10 x 5 sets. Still too light, or I'm resting too much. Will try 165 next week.

    DL
    135x10
    225x5
    340x3
    390x3
    440x5 PR ~1RM 506

    Rack Pulls
    475 x 2 @ 17.25 (got it this week!)
    485 x 2 @ 18"
    515 x 4 @ 21"

    DB Rows
    85 x 10, x 15, x 20

    Abs
     
  16. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,324
    Likes Received:
    96
    yeah i have to go up to quite a bit higher percent of max to make the bench acc. stuff a challenge.

    hell yeah! u'll get the 500 before the new year fo sho! :flex:
     
  17. Rogozhin

    Rogozhin Active Member

    Joined:
    May 9, 2006
    Messages:
    4,007
    Likes Received:
    0
    Damn solid. :bb:
     
  18. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thanks folks. 'Preciate the support!

    Tuesday 12/14
    5/3/1 week 2 day 2
    BW 192

    Squat
    135x10
    225x5
    285x3
    325x3
    370x6

    DB Bench
    85s x 8 @ 20*, 40*, 60*, 40*
    85s x 8 drop 35s x 20 @ 20*

    4" deficit DL
    225 + Green Bands x 10 x 3 sets
     
  19. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Thursday 12/16
    5/3/1 week 2 day 3
    BW 192

    MP
    45x10
    95x5
    125x3
    140x3
    160x7 PR

    Push Press
    185x5
    205x3
    225x1
    <15 minute break to help the wife unload groceries>
    235 x F <-- should have had this today, but the 15 minute break took away my rhythm. I'll get it next week.

    Dips BW+25 x 10 x 3 sets
    alternating with
    Chins BW+10 x 10 x 3 sets

    Shoulders were a little clicky today on the dips so I stopped at 3 sets today instead of 5.
     
  20. MT77

    MT77 Active Member

    Joined:
    Aug 2, 2010
    Messages:
    829
    Likes Received:
    0
    Saturday 12/18
    5/3/1 week 3 day 1
    BW 189

    Bench
    45x10
    135x5
    185x5
    210x5
    235x3
    265x3 PR

    Bench
    175 x 10 x 5 sets, ~ 60-90 second RI
    Still too light or too much rest; I can't decide what to change (add weight or force myself to take less rest between sets).

    DL
    135x10
    225x5
    315x5
    365x5
    415x3
    465x3 PR ~1RM 506

    HUGE confidence builder as I prepare to attempt 500 on new year's eve. The way the bar came off the floor today I am pretty confident that a measely 35lbs more will not be a problem, given I finish off this week strong and then take a week or so to rest up and eat well.

    I set up for some rack pulls, but couldn't get motivated. Instead I pulled 405 from the floor for a total of 4 singles and called it a day. I put my stopwatch on the floor by my feet, hit start, pulled the first rep at the 30 second mark, 2nd rep at the 1 min mark, 3rd rep at the 1:30 mark, and 4th rep at 2 minutes. This was quite a psychological battle - the longer the rep took to complete, the less time I had to rest. I might do this again in the future with 365 or 315 and see if I can go for 8-10 minutes.
     

Share This Page