5/3/1 I Smell a Kilted One

Phase II
Week 1; Day 1
A) Military Press:
Warm up sets-barXlots, 95X8
Work sets-135X5, 140X5, 145X9

B1)military press:85X10X5
B2)chins:BWx10x4, 8

That last set of chins sucked. The 85 for rep military press just wasn't enough. I'm going to up the intensity just slightly. But I did get a hella' pump. I was hoping to work deads with this day, but I got caught in a long discussion with an accounts manager.

I'm going to be moving away from zercher squatting for back squatting and incline bench for flat bench for this upcoming powerlifting meet.

Well, we were in Ft. Smith, Arkansas on Sat and part of Sunday. It was a pretty poor turnout, but we had a f'n blast. I can't remember being so hungover in a loooong time. When they said it was unlimited beer and jager shots, they weren't lying.
 
evolution said:
Fixed for ya ;)
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Thanks, Evo. I've been making a lot of mistakes lately, haven't I? :D
 
i_love_muscle said:
Evo, you're posting in pounds, not kilos, right?

I hope you're feeling better ;)
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Strictly pounds. It'd take me forever to convert over to kilos seeing as how I've never even dealt with kilos except for in the weightroom and that's only from looking at the plates when you're slidding them on the bar. If some of the weight looks light, it kinda' is. This program goes in 4 week phases. You take your max, take off 10% from the beginning. Then you ramp up percentages for 3 weeks, deload for 1 week, and then add 10 pounds to lower body lifts and 5 pounds to upper body lifts. The key is to keep progressing and if you get to adventurous to start, you'll stall too fast.
The week ramps look like this
Week 1, 5 repsX3 sets, 75% 80% 85%
Week 2, 3 repsX3 sets, 80% 85% 90%
Week 3, 5r 3r 1r, 75% 85% 95%
Week 4 5 repsX3 sets, 60% 65% 70%
On the last set of your main lift, you go for max reps but not to failure

Alright...I'm off as I'm freezing from just finishing the soccer team having them run 4 miles and it's in the mid 30s with no sun and lots of wind. I love pre-season conditioning....they hate it. And I want to go grill and get ready for another new episode of Heroes.

p.s. Email coming to you tomorrow
p.s.s. Still can't shake this sinus infection despite inhaling a lot of painful oregano oil. So I'm off to my family DO tomorrow morning.
 
I wasn't questioning the weights you were doing or criticizing because if you can toss a cabre, obviously you can push a lot more weight than what you had posted in your workout.

I didn't know you were deloading right now and thought that there was a snowball's chance in hell you were posting in kilos (which would have been pretty impressive!).

Plus, you're sick and that usually saps your strength sufficiently enough to make your workouts feel a lot tougher than they really are. Take care of that sinus infection. Once those things take hold of you, they can ground and pound you like nobody's business :D

Way to brutalize the kids on your soccer team, Evo! Kids are too soft nowadays. They need to toughen up :violent:

Heroes ... I used to think I was the only person who watched that show :p

ps. I'll keep an eye out for your email ;)
 
Phase II
Week 1; Day 2
A)Squat:
Warm up sets-barXlots, 135X12, 205X10
Work sets-305X5, 325X5, 345X9

B1)squat:205X10X5
B2)abs:BWxlotsX5

You know, it's been awhile since I've visited the old back squat. Here's to old memories. :)
 
Nice numbers, but I'm sure you know that.

That's funny, back squatting is what I do exclusively. I really need to come out of the shell and try some variations.
 
MarkMyWords said:
Nice numbers, but I'm sure you know that.

That's funny, back squatting is what I do exclusively. I really need to come out of the shell and try some variations.
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Thanks. I think they're pretty weak for the amount of time that I've been lifting. I think sometimes I just don't push myself hard enough. Maybe I need to do intermittent powerlifting meets to keep me on my toes. Also, I think it'd help if I had a lifting partner or two to keep me more focused. I'm hoping that being on this program will keep me that way.

When I started doing zerchers and front squats, I really just kinda' feel in love with them over back squats. But...yeah...give some zerchers and fronts a shot. New challenges are awesome.
 
evolution said:
Thanks. I think they're pretty weak for the amount of time that I've been lifting. I think sometimes I just don't push myself hard enough. Maybe I need to do intermittent powerlifting meets to keep me on my toes. Also, I think it'd help if I had a lifting partner or two to keep me more focused. I'm hoping that being on this program will keep me that way.

When I started doing zerchers and front squats, I really just kinda' feel in love with them over back squats. But...yeah...give some zerchers and fronts a shot. New challenges are awesome.
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Hmm, regardless of how long you've been lifting, most people can't squat half that weight. I know that might not be comforting, but it's nice to think of it that way. I find that a training partner can help, but sometimes I have my best workouts alone...for whatever reason, I really get in a zone and smash my records.

You're right, new challenges are awesome. I guess I've just always been in a comfort zone doing back squats, so I've just never given myself enough of a reason to do front or zerchers...I need to change that.

The grip on front squats seems difficult, guess I just need to test it out.
 
MarkMyWords said:
I guess I've just always been in a comfort zone doing back squats, so I've just never given myself enough of a reason to do front or zerchers...I need to change that.

The grip on front squats seems difficult, guess I just need to test it out.
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Change is good. The grip on front squats can take some getting used to. You'll get used to it the more you do it.
 
Phase II
Week 1; Day 3
A)bench:
Warm up sets-135X10, 185X8
Work sets-225X5, 235X5, 245X9

B1)bench press:185X10X3, 185X9, 185X7
B2)chest supported row:240X10, 225X10, 210X10, 195X10X2
 
evolution said:
Phase II
Week 1; Day 3
A)bench:
Warm up sets-135X10, 185X8
Work sets-225X5, 235X5, 245X9

B1)bench press:185X10X3, 185X9, 185X7
B2)chest supported row:240X10, 225X10, 210X10, 195X10X2
Click to expand...

Lying face down on a bench and pulling the weight towards your body?

Holy crap. You're one strong mofo.
 
Phase II
Week 2; Day 1

A)squat:
Warm up sets-135X12, 205X8, 275X5
Work sets-325X3, 345X3, 365X8

B1)squat:205X10X5
B2)abs:BWxlotsX5

I was feeling pretty good today. I put on some Thousand Foot Crutch and Distrubed for this training session. This took about a total of just over 30 minutes from warm up to removing the weights off the bar.

Today will begin my soccer boys and girls first venture into the weight room. Par for the course today-squats, bench press, crunches, and chins. I'll have them in and out in 20 minutes. Then out to the field for twenty 50 yard sprints with a 30 sec rest between sprints. Pretty soon I'll have my sleds and we'll be doing sled dragging. And I'll be getting three more kegs that we can put water into.

So, Mon=weight training+sprint work. Thurs=dragging sleds+keg throw and sprint+3 mile fast jog.
 
Phase II
Week 2; day 2

A)Military Press:
Warm up sets-barXlots, 95X10
Work sets-135X3, 145X3, 155X7

B1)military press:95X10X5
B2)chins:BWx10X3, 9, 9

The MPs for reps were much better at 95 than at 85. And I have this huge pump in my back, biceps, and triceps.
 
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