Sat 06/27/09 ME Bench

Flat Bench
Warm up
2 Boards-
5 x 315
3 x 365
1 x 385
1 x 395

Rack Lockouts
5 x 315
5 x 365
5 x 405
5 x 425

CNG Seated Rows
Push Downs

Okay day. Lots of the guys shirted up so it went longer than anticipated. Hit the #'s I anticipated. The 5/3/1 is overall a good general program for those that don't compete in a specific lift like the bench, but if you compete you need to adjust and tweak for the goal which is the biggest single you can hit on any given day.

I was ok with the 2 boards. Was 10# shy of my 2 board PR. Was not impressed with my results for rack lockouts. I would feel better if I was hitting about 100# higher. After all it's only a 3" stroke right?

Swapping out the whole enchilada. Will post next week some time. Big toward VD's road to 600 template.

Freaking need a job. Want a bigger bench. NEED a job.

Maranatha

God Bless!

This week 6/26/09

Daughter Danielle moved on Monday and felt a bit beat up so I chose to lay low from the gym this week. Will train tomorrow @ Ripped. Got stuff done around the house. Got the deck rail and steps prepped and then coated the steps and inside rail. Will finish the coating next week.

Fun and games continue tomorrow AM.

Maranatha

God Bless!

Sat ME Bench 6/20/09

Warm up
Floor Press
2 x ?? x bar
?? x 135
5 x 225
3 x 275
1 x 315
1 x 335
M x 355

Got dumb on attempts here. Meant to go 335 then 345. Head and set up weren't good. The 335 was the best set up and best rep of all.

4 boards FB
5 x 365
5 x 395 5 rep PR I think
1 x 425 Back wasn't tight enough but still tied a PR

Lil D Tri’s
CS Rows
Face PullsCable Curls

Nice session At least 5 Ripped regulars were missing so the energy was a bit lower. Regardless it's always a good time @ Ripped.

Maranatha

God Bless!

Thursday June 18

Hang Cleans
Warm up
3 x 135
3 x 155
3 x 175
Sure is better to have a decent bar. 1st bar I tried today had a bad bearing and wouldn't rotate. Life is more fun when the bars are in good working order.


Leg Press
5 x 15 x 500

Leg curls
5 x 10 seated

Stand Abs
PMRH

Quick in and out. A good time had by all.

Maranatha

God Bless!

Mon & Tues Cycle 4 week 2

DL's
Warm up

3 x 225
3 x 260
3 x 295

45º hyper
3 x 15 x Bwt
2 x 15 x Bwt + Mini

Stab ball leg lifts
5 x 10 x 30#

PMRH
S Abs


Tuesday Military
Warm up
3 x 145
3 x 170
3 x 190 Set up is getting better/tighter with heavier wts

Asstd Dips
5 x 15 x -60

Asstd pull ups
5 x 10 x -90

Push downs
Face Pulls
Curls

So far so good mid cycle. Recovery is better not doing max reps on the 5/3/1 section and leaves more in the tank for Sat.

Maranatha

God Bless!

Sat 6/13/09 ME Bench

Good day @ Ripped
ME Bench
Warm Up

Stump Inclines
5 x bar
5 x 95
5 x 145
5 x 185
3 x 235 10# PR
1 x 255 PR
1 x 275 PR
I didn't have a PR in this before so setting it was easy. The weight wasn't heavy but the swinging was intense.

3 Boards Flat Bench
2 x 2 x 365
2 x 395
1 x 415 Tie PR
J hooked some. Odd. Had to remember how to set up and tuck as a unit. Glad I'm back to reg ME bench days. I think the 5/3/1 is a good strength builder in general but it didn't help me with set up with and for max weights. Could've been operator error.

Lil Dave’s Tri’s
CS Rows
Face Pulls

Good day in the gym. Jeff and I then went to the Scottish Festival where we left early due to rain. I will attend when it comes back again. Overall a good time.

Had a good chat with Brad Tripp and will run around with him Monday and check out some of his new ventures.

Maranatha

God Bless!

Thursday Hang Cleans Cycle 4 Week 1

Hang Cleans

Warm Up
5 x 125
5 x 145
5x 165

Leg Press
5 x 15 x 450
Leg Curls
5 x 10 seated

Stand Abs

Poor Man's Reverse Hyper

Ok session. Seem to be getting quicker. Recovery is better. Will go up 50# on the LP next week.

Maranatha

God Bless!

Tuesday Military

Sore from Monday. Abs really sore.
Military
Warmup
5 x 135
5 x 160
5 x 180

Asstd Dips
5 x 15 x -60

Asstd Chins
5 x 10 x -90

Strap Ext
Face Pulls
Strap Curls

Not a bad day. Still stiff and sore. Walking like that stick is up my backside. I have gotten old. Yet, a little bit stronger.

Maranatha

God Bless!

Monday DL Week 1 cycle 4

Modified the 5/3/1. Not going to do max reps on the 3rd work set. I will keep 5/3/1 for the lower body/core and military days. I think this structure with the low assumed maxes will allow for the core and supplemental areas to improve without over taxing the CNS. Bench day will be more on the lines of a ME day like I did when I was doing Dizenzo's raw template. Made gains with this before. Not certain why I felt I needed to change.

Light DL
Warm up
5 x 210
5 x 245
5 x 275

45º hyper
5 x 15 x bwt

Weighted stab ball leg lifts
5 x 10 x 30#

PMRH
2 sets

Standing Abs
2 sets

Feeling pretty decent. Happy to be doing the ME Bench day again. Much more mentally stimulating. Not certain when I want to compete again. Maybe wait until if/when I break 405 raw. Really no point until then. 370# in the gym now. Probably need a 415# touch and go to break 400# in a meet. Seems like a lot. Fun journey. Have a couple of years to raise the record in this age group.

Maranatha

God Bless!

Sat ME Bench

Warm up
Flat bench
3 x 3 x 315 Felt heavy but went ok

4 boards
5 x 365
3 x 385
2 x 405 Shoulda gone for more
3 x 405

Push downs
CS rows
Low cable curls

Unless noted all acc stuff will be 4+ sets of 10-12+ reps

I think the 5/3/1 will be good for supplement stuff during the week but I don't think it prepares the cns for holding heavier weights. Things started to kick in on the boards. I also think that working heavier forces your concentration more. Set up was the best it's been in weeks. I will be sore tomorrow.

Good day to be @ Ripped.

Maranatha

God Bless!

Thursday

Hang Cleans deload
Warm up

5 x 75
5 x 95
5 x 115


Stand Abs
PMRH

Fast, in and out.

This work out was very close to being another nap.

Sat should be fun. Gonna start doing the old modified Dizenzo for heavy bench days.

Maranatha

God Bless!

Monday and Tuesday Deload week 4 cycle 3

Monday DL Deload
Warm up

5 x 135
5 x 165
5 x 185

Standing Abs
PM Rev H


Tuesday Military Deload
Took a nap

Happier since I have rethought my 5/3/1 strategy to do what is listed for the core and military (today the nap was an exception) stuff and concentrate more on ME type work on Sat/Bench day. Not going to kill myself on stuff that I'm not A going to compete in and B not very good at for whatever reason. Necessary work for sure but definately supplemental contributing to the goal. I think my CNS will be happier on Saturdays. Noticing little nicks and dings much more lately. Naps are good.

Maranatha

God Bless!