Thurs and Saturday

Thursday
Hang Cleans
Warm up
5 x 140
3 x 155
1 x 175

Leg Press
5 x 15 x 450

Leg Curls
5 x 10 seated

Standing Abs

Poorman's Rev Hyper

I think Sat's session will be better not pushing the final work sets of the core 5/3/1.


Saturday
Bench
Warm up
5 x 245
3 x 275
1 x 310
1 x 345 2 stager. Wasted a lot of energy not taking a lifting off.
1 x 360 Took a lift off. Much better.
1 x 370 5# PR. About time. Rt wrist lock out was a bit weak.

Flat bench w/chains
couple of sets 225 + chains

Mid NG Seated Rows
McGillas
Pushdowns
Face Pulls

Thinking I will use the adjusted 5/3/1 for the core and military/bench assist days and go back to Vinnie D's template for Heavy Bench Day.

Really happy for the PR. I think I might have been able to do more before I got sick earlier in the year but that's all shoulda , woulda, coulda. I broke 370# and that's good. Would like to get closer to 380# before August/September. Good day.

Maranatha.

God Bless!

Tuesday Military

Warm up
5 x 155
3 x 175
5 x 195 (227)
1 x 225

Asstd dips
3 x 15 x -70
2 x 15 x -60

Asstd chins N grip
5 x 10 x -90

Push Downs
Face Pulls
Strap Hammer Curls

Military felt better today. Stayed tighter and kept the back together and the bar in closer. Probably could've gotten more reps but I'm taking a more conservative approach and will see if that helps out on Sat mornings.

Maranatha

God Bless!

Monday DL Week 3 Cycle 3

Warm up

5 x 235
3 x 265
1 x 295
1 x 335
1 x 365

45º Hyper
5 x 15 x Bwt

Stab ball wtd leg lifts
3 x 10 x 25#
2 x 10 x 30#

PM Rev Hyp

S Abs

I think backing off on the 3rd work set especially on the core days will pay off on the balance of recovery for the week. Time will tell.

Maranatha

God Bless!

Sat Bench 5/3/1 cycle 3 week 2

Jeff and I decided a trip to Ripped was in order.
Warm up

3 x 225
3 x 260
8 x 295 (374)
1 x 345
1 x 355

DB bench
5 x 15 x 90’s

Kroc rows
2 x ?? x 110
Went better this time 20 reps first set. 2 x 25 and the weight goes up.

Push Downs
Face Pulls

Always good to see the guys @ Ripped. Brad and Jody have done a nice job there. If the equipment were even it's still worth it to get to Ripped just for the improved music. Saw Big Dave today. Bigger than he should be but coming back from that bad pec tear. Said he had hit 385# raw recently. That's decent for where he had been which was almost handicapped.

I'm staying pretty consistant which is good on one hand but I'd rather be improving on my main lifts. That should come soon as most of the accessory work is going up. Sounds good on paper.

Maranatha

God Bless!

Thurs hang cleans

Warm up
3 x 130
3 x 150
3 x 165
165 felt way too heavy so I just did the minimum required.

Leg press looking for quick and getting blood flow
5 x 15 x 450

Leg curls
5 x 10 seated

Stand Abs

Poor man’s Rev Hyper
hooking up the long ab straps on a pulley and laying on my back with heels in the loops and pulling down.

I think I will start limiting the reps on the final sets of the 5/3/1 because I don't recover as well as I used to and the extra push though good in one sense leaves me feeling beat up. I have a life outside of the gym and I don't need to feel beat up.

Other blog is being treated as SPAM. It was supposed to be a clearing house for informative links that are otherwise hard to find. It might be that since the sponsor of the blog site doesn't like the content. Not trying to be paranoid here but worse has happened for less to other people.

Happy memorial day Weekend!

Maranatha

God Bless!

Tuesday Military

Tuesday Military
Warm Up

3 x 145
3 x 165
5 x 185 (216)
Everything felt good until the 185. This was just a mess. Felt way too heavy.

Assisted dips
5 x 15 x -70

Assisted chins, ng
1 x 10 x -100
4 x 10 x -90
at lest the chins and dips are improving. Wish I knew what the problem was with the military.

Push downs
Face Pulls
Strap Curls

Getting my speed down. All of the above done in right at an hour.

Finally have the sprinkler by my maple fixed in the backyard. Over 18 years roots had grown all over and around it and had to be chisled away to create a hole so the repair could be done. Sprinkler guy coming tonight to deal with the front sprinklers that won't go on at all. It might just be fall when the whole mess is complete

Other blog has been put on hold. Not sure why. Might just have to double up on this one.

BIg day planned. Going to pimp my wares to a mjor company and then going to a press conference for the Patrick Henry Caucus. Could be fun.

Maranatha

God Bless!

DL Monday

Monday
Warm up
DL's
3 x 220
3 x 250
12 x 280 (392)

45° Hyper
5 x 15 x Bwt

Weighted stab ball leg lifts
1 x 10 x 20#
4 x 10 x 25#

Gotta go repair sprinklers. The fun never stops.

Maranatha

God Bless!

Thursday and Sat

Thursday
Warm up
Hang cleans
5 x 120
5 x 140
13 x 155 (222)

Leg press
1 x 15 x 360
Seated strap/cable leg curls
4 x 15 x450

5 x 10 seated
Kn Abs
Strap curls
Strap F Pulls

New strap is versatile. Very fun

Sat
Bench
Warm Up
5 x 210
5 x 245
11 x 275 (376)

DB Bench
5 x 15 x 90’s

Kroc rows sort of
1 x 10 x 80
2 x ?? x 110 rt grip issue

Strap Ext.
Strap F Pulls

Decent session. Happy with th 11 reps but wanted 12. No way 12 was going to happen.
Celebrated with Jeff after by getting the Blueberry Pancake Combo. Went home full.

Temp goal is to lift in the Aug AAPF push pull and break 375 raw. 170-172.5kg, 374.8 - 380.3#

Still not convinced on the 531. Lifting is getting a bit better and Jeff says I am leaner though the scale says I am the same 283-285.

Will probably keep the 531 going through August at least.

Gotta fly things to see and people to do...

Maranatha

God Bless!

Monday DL Tues Military

Monday
Dead Lift-
Warm up

5 x 205
5 x 235
12 x 265 (370)

45 Hyper
5 x 15 x bwt

Stab ball ab leg lifts
5 x 10 x 20#


Tuesday
Military-
Warm up

5 x 135
5 x 155
10 x 175 (233)

Asstd Dips
5 x 15 x -80

Asstd NG Chins
5 x 10 x -110

2 x L Dave’s tri’s o death

2 x Kn Abs

Got some new straps from elite. Long ones for standing abs, tri work face pulls etc. should work nice.

Starting to feel a bit better.

Maranatha

God Bless

Thurs & Sat

Hang Clean deload
5 x 75
5 x 95
5 x 115

Sat Bench
Warm up
5 x 135
5 x 165
5 x 195
1 x 315
1 x 350
m x 370 Too loose. Didn't have focus at all. Wouldn't have been easy but should have had it. Too high on the chest and too loose on the left side. Mental mistake.

Did some light seated rows and 1 arm push downs.

Not sure how much of the 5/3/1 Iwant to keep doing. Might swap out on some of the acc stuff.

Maranatha

God Bless!

Tues Mil deload

Military cycle 2 week 4
Warm up
5 x 80
5 x 100
5 x 120

no acc

Deload week came at a good time. I hate colds.

Making gains but need to work harder. Want to make significant gains prior to the APF/AAPF meet in August. Would love to break 400 raw. If that is not a possibility then I hope to make a dent and at least split the difference between the 400 and my record @ 352. 170 kg or 172.5 kg would do (374.8# - 380.2#). This would be awesome. The goal is 182.5kg, 402.3#. It will happen in time, legally.

Maranatha,

God Bless!

Thursday, Saturday, Monday

Thursday
No show because of a cold.

Sat
Warmup
Bench
5 x 240
3 x 270
6 x 305 Should've hit 7. Hefe thought it would have gone up
1 x 365 tied old PR

No acc, cold still an issue.

Monday
Warm up
DL week 4 deload
5 x 135
5 x 165
5 x 185

No Acc

Maranatha

God Bless!