mam705 Posted February 10, 2012 Share Posted February 10, 2012 01/30/2012 PM Deload is finally over and I feel great. Tonight started the new cycle of 5/3/1. Deads: 175x5, 200x5, 225x7 hitting 7 at 225 was great. The deload worked. Back to EDT sets. 2 exercises super set @5 reps each for 12 minutes. 4 minute rest then 2 more exercises super set for 12 minutes. Really works on strength endurance and conditioning. KB front squats w/ 2 12kg bells: 6 sets leg curl 36lbs: 6 sets 4 minute rest Reverse hyper @ 95lbs: 8 sets Leg Raises body weight: 8 sets Also did side bends: 60x10, 60x10 100 KB jerks w/ 8kg bells- 7:01 These were rough. my shoulders were fried afterwards. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 10, 2012 Author Share Posted February 10, 2012 01/30/2012 AM Vulcan orange level 12: 5x3 6” railtie D.O. 6”x1/4” CR round D.O. 6”x3/16” CR round D.U. 6”x3/16 CR round reverse left 6”x3/16 CR round reverse right 02/02/2012 AM Grip workout Vulcan level 14 orange 3x1 (3 sec overcrush) these were rough. got right hand for 3 first set, but only 1 or2 for rest. left hand did not get a full 3 sec at all. Level 11 3x3 fast closes. right and left both felt so easy after level 14 2HP (waving the width and keeping the weight the same for 3 weeks, then go up in weight. Also switching to Jedd Johnson’s method of bracing the elbows in, this feels really strong) 5x3 @ 95lbs 44mm super set block weight high pulls and extensor lifts. high pulls 5x3 20lb blob and extensor to fail 5x1 Paris Pinch 7lbs x20 02/02/2012 PM 5/3/1 Bench: 90x5, 105x5, 120x8,1 these felt pretty good, though I had 10 sets at 120 in me but not quite. EDT Log bench press bar, low rows 60lbs x8 need to move weight up on both. neutral grip DB bench 30 lb DB’s, T-Bar rows 45lbs x12 definately need to move up weight on both and use smaller diameter plates on the T-bar rows since my arms are short. Accessories: supersets, Crazy Bench 16kg 16, 15, 9 wide grip invert rows 10, 8, 10 02/04/2012 5/3/1 Squat: 135x5, 155x5, 175x9 Edt’s SSB goodmornings (bar):7 sets of 5 Axle cleans 70lbs: 7 sets of 5 Kneeling squats 85lbs: 5 sets of 5 KB snatch 12kg: 5 sets of 5 Access: band abduction superset with band adduction (purpleband):15,15 Windshield wipers: 15,12 02/06/2012 AM Grip Vulcan level 12 orange: 5x3 Front levers 6lb hammer:2x10 Rear levers 6lb hammer: 2x10 rotations 6lb hammer: 2x10 Climber curls 10lbs: 4x10 Wrist roller 35lbs forward and backward to fail 02/06/2012 PM 5/3/1 Strict Press: 60x5, 70x5, 75x10 these felt pretty good tonight. I hope that my press starts to go up, it’s been stalled for a while now. EDT’s Blaststrap Pushups: 6 sets D.B. Rows 35lbs: 6 sets The blaststrap pushups are killer. They make me want to vomit. I LOVE THEM! Anderson Press bar: 10 sets Wide, neutral grip lat pull downs 80lbs: 10 sets I think I need to add 5lb plates to the bar for the anderson’s and jump to 90lbs for the pulldown. The Anderson’s are rough, but doable just a bit more weight. Accessories Purple band straight arm lat pulldowns: 15,12,10 Kneeling rope crunches 75lbs: 20, 15, 15 Crazy bench 16kg bells: 15, 15, 11 2/08/2012 AM Last grip session before comp. Vulcan orange 14: 3x1 3sec O.C orange 11: 3x3 2” D.B handle @50lbs: 5x5 Tiptester 90lbs. 5 sec holds: 5x1 02/08/2012 PM 5/3/1 Deads: 185x3, 215x3, 240x6 Really happy with these. one rep PR is 255, so I think my PR is def. moving up. EDT’s KB Front Squats 12kg: 10 sets Leg curls 36lbs: 10 sets I think next week I will stay with the bells but move up the leg curl to 43 Reverse hyper 100lbs: 5 sets leg raises: 5 sets Accessories: Ab wheel: 10, 10, 10 Side bends 60lbs: 3x10 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted February 10, 2012 Share Posted February 10, 2012 Damn good work! Quote Link to comment Share on other sites More sharing options...
climber511 Posted February 10, 2012 Share Posted February 10, 2012 Dang girl - that's some serious work! Those KB Jerks are killers - aren't they? Quote Link to comment Share on other sites More sharing options...
nickr104 Posted February 10, 2012 Share Posted February 10, 2012 Awesome work Marry Ann! Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 14, 2012 Author Share Posted February 14, 2012 02/13/2012 5/3/1 Bench: 100x3, 115x3, 125x5 I really thought that i had more than 5 reps at 125 in me, but I think I’m still a bit burnt from the grip comp on sat. That’s ok. EDT’s Log bench press 110lbs: 8x5 Low rows 60lbs: 8x5 this is probably a good weight for one more bench day. Then I think I’ll have to go up. I really like the log bench, but I get some funny looks from the guys in the gym. Flat neutral grip DB bench 30lbs: 10x5 T-bar rows 50lbs: 10x5 I think I need to move up to the 35lb DB’s and probably 60lbs on the T-bar Accessories supersets: wide grip invert rows 8,8 and purple band standing crunches 10l,10r,10l,10r Quote Link to comment Share on other sites More sharing options...
Chez Posted February 14, 2012 Share Posted February 14, 2012 Hey, I met you on Saturday at Durniat Strength right. If so, it was very nice meeting you. Look forward to following your progress and congrats on the win. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 15, 2012 Author Share Posted February 15, 2012 02/15/2012 GRIP Vulcan Orange Level 8: 5x3 fast closes. Double overhand Bends: 6” railtie x 1, and 6” x1/4” CR round x 1 Double underhand Bend: 6” x 3/16 square. PR. never D.U.’d this before. Hurt quite a bit in my wrists, but I think a lot of that was left over from Saturday’s grip comp. Reverse left and right: 6” x 3/16 square. PR here also. left hand front felt easier than right hand front. These also hurt, but again I think this is saturdays leftovers. finished with wrist roller at 35lbs forwards and backwards to fail to flush out my wrists. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 15, 2012 Author Share Posted February 15, 2012 Yes! It was nice to meet you too. Thanks! Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 17, 2012 Author Share Posted February 17, 2012 02/16/2012 5/3/1 Bench: 145x3, 165x3, 185x4 This was good. Previously I’ve only been able to hit 185 for a single. EDT’s SSB box squat 11” box 65lbs:6 sets Axle cleans 70lbs: 6 sets KB snatch 12kg: 6 sets Kneeling Squat 95lbs: 6 sets Accessories: Purple band abduct: 15, 15, 15 Purple band adduct: 15, 15, 15, Windsheild wipers: 20, 20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 19, 2012 Author Share Posted February 19, 2012 02/18/2012 5/3/1 Strict Press: 65x3, 70x3, 80x10 EDT’s Blaststrap pushups: 7x5 DB rows 40lbs: 7x5 Anderson Press 50lbs: 10x5 wide neutral grip pulldowns 90lbs: 10x5 Acessories: sidebends 50lbs: 20, 20 v-crunches 15lbs: 20, 15 Assisted pullups green band: 10, 8, 8 Crazy bench 16kg bells: 13, 8 Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 19, 2012 Author Share Posted February 19, 2012 02/19/2012 GRIP Vulcan orange level 10: 6x4 2HP 95lbs @ 50mm: 5x2 Blocks 25lbs: 5x3 super set with extensor holds to fail 5x1 Paris Pinch 7.5lbs: 3x20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 21, 2012 Author Share Posted February 21, 2012 02/20/2012 5/3/1 Deads: 200x5, 225x3, 250x4 EDT’s Leg curl 43lbs: 7x5 Front squats 2 12kg bells: 7x5 Reverse Hyper 50lbs: 5x5 Leg Raises: 5x5 Accessories Kneeling crunches 50lbs: 20, 15, 15 Green band assisted pullups: 10, 10, 7 Very happy with my deadlifts. My one rep max at this point is 255, so 4 @ 250 is great. I think I should be able to set a new PR at Ryan’s meet in April. Also doing all of my deads double overhand except for my very last set. I hope this translates to a better performance on the axle. I would really like to pull 200 on the axle. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 21, 2012 Author Share Posted February 21, 2012 02/20/2012 Grip Vulcan Level 7 Orange: 5x3 Front levers 6lb hammer: 10, 10 Rear levers 6lb hammer:10, 10 Rotations 6lb hammer: 10,10 Climber curl 10lbs: 4x10 Wrist roller forward and back 35lbs to fail Quote Link to comment Share on other sites More sharing options...
Cannon Posted February 21, 2012 Share Posted February 21, 2012 You're doing some great work. Bench press is really impressive. Can you talk more about Jedd's 2hp elbows in deal that you're doing? Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 23, 2012 Author Share Posted February 23, 2012 02/22/2012 Grip Vulcan orange level 10: 6x4 Dumb bell lifts 2.5” handle 50lbs: 5x3 wrist curl deadlift 80lbs: 5x3 Brent claims that the wrist curl deadlift will really improve my axle. It better. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 23, 2012 Author Share Posted February 23, 2012 You're doing some great work. Bench press is really impressive. Can you talk more about Jedd's 2hp elbows in deal that you're doing? Well if you watch Jedd he has his elbows slightly bent. I think he called it bent elbow, but I think of it more as "tucked" elbows. The elbows are not locked out straight, but are held very close to the body and tucked into the torso/hip area. Some people have said that he rows the weight, but if you watch and if you talk to him about it, he doesn't row it at all. He just keeps the arms tucked and ever so slightly flexed. It feels a bit odd to do at first, but at the same time it feels very solid to me. It really feels like nothing can pull the weight out of my hands. I thought at first that it would jerk my elbows straight, but it doesn't. I think keeping them tucked so tight in the torso prevents that. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 24, 2012 Author Share Posted February 24, 2012 02/23/2012 5/3/1 Bench: 105x5, 120x3, 135x3,1 EDT’s Log bench press 110lbs: 8x5 low rows 60lbs: 8x5 Neutral grip DB press 35lbs: 7x5 Renegade Rows 12kg bell: 7x5 Accessories: Wide grip invert rows: 8,8,8 Side bends 50ls: 20, 12 Standing Rope Crunch 40lbs: 40 Wanted to bench 5 at 135, but just didn’t have it in me. Although that’s a PR as 135 is my current one rep max. Still pretty happy with that. also I think I will add a bit more weight to the log for my next 5/3/1 cycle. And i need to use 16 kg bells for the renegade rows. DB press was ok weight. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 26, 2012 Author Share Posted February 26, 2012 02/25/2012 5/3/1 Squat: 155x5, 175x3, 195x4 EDT’s SSB Goodmornings to 11” box: 7x5 Axle cleans 70lbs: 7x6 12kg bell snatch: 8x5 Kneeling squat 95lbs : 7x5 Accesories: purple band abduct: 10, 10, 10 purple band adduct: 12, 15, 15 Windshield wipers: 20, 20 green band assisted pullups: 10, 10, 10 Very happy with my squats. 195 has been my one rep max, so to hit 4 was great. next time I do pull ups I need to drop down to the purple band for assistance. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 27, 2012 Author Share Posted February 27, 2012 02/27/2012 AM GRIP Vulcan orange level 7: 5x5 Bending today DO: 6” rail tie, 6”x1/4 CR round, 5.5”x1/4 CR round DU: 6” rail tie left and right reverse: 6” rail tie Wrist Roller 45lbs forward and backward to fail. all bends were easy. need to move up on all. Quote Link to comment Share on other sites More sharing options...
mam705 Posted February 28, 2012 Author Share Posted February 28, 2012 02/27/2012 5/3/1 Strict Press: 70x5, 75x3, 85x5 EDT’s Blaststrap pushups: 9x5 DB Rows 40lbs: 8x5 Anderson Press 60lbs: 6x5 wide neutral grip pull downs 90lbs: 6x5 Accessories: sidebends 50lbs: 12,12,12 crazy bench 16kg bells:15,15,10 sled on side hill 45lbs: 5 uphill sprints Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 1, 2012 Author Share Posted March 1, 2012 02/29/2012 GRIP Vulcan orange level 7: 5x3 2HP 60mm: 60x5 70x5 80x5 90x3 95x3,3,2,2,2 50 hex block: 5x3 superset with extensor lifts to fail: 5x1 Paris Pinch 7lbs: 20,20 Paris Pinch 10lbs: 20,20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 2, 2012 Author Share Posted March 2, 2012 03/01/2012 5/3/1 Deload Deads: 135x5, 155x5, 175x5 Stiff axle deads (conventional): 110x5,5, 130x5, 150x2 Gluteham w/ 5lbs behind head: 5,5,5 Leg ext. 50lbs: 5,5,5 45 degree back raises: 10,10,10 Leg ups: 10,10,10 Pull ups purple band assisted: 5,5,5,5 Since it was a deload I didn’t want to go crazy with the axle, my hands were still a little beat from grip the night before. Tested my new EDT’s, I think they will be good. Pretty happy with the pull ups. the purple band is a lot smaller than the green band, but still got some reps. I think a couple of weeks and I will hit 3 sets of 10 no problem. Power lifting meet on April 14, so this will be my last cycle of 5/3/1 before the meet. Time to get serious and put up some new PR’s. Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 3, 2012 Author Share Posted March 3, 2012 03/03/2012 5/3/1 Deload Bench:65x5, 75x5, 85x5 Floor press: 95lbsx5, 95lbs&yellow chain: 5,5 Inc. DB bench 30lbs: 10, 10, 10 Magnum Rows: 50x10, 75x10, 75x10 Tri. floor ext.: 12x10, 15x10, 20x10 Crazy Bench 16kg bells: 10, 12, 12 Decline crunches: 12, 12, 12 Pulled sled around the block, 85lbslbs: 6:26 03/03/2012 GRIP Vulcan orange level 12: 5x3 2HP 54mm: 55x5, 75x3, 95x3, 95x3, 105x1 2” v-bar: 115x1, 135x1 Front levers 6lbs: 10,10 Rear levers 6lbs: 10,10 Rotations 6lbs: 10,10 Climber curls 15lbs: 10,10,10 Quote Link to comment Share on other sites More sharing options...
mam705 Posted March 6, 2012 Author Share Posted March 6, 2012 03/05/2012 5/3/1 Squat: 145x5, 165x5, 185x2,1 Wow this was pretty pitiful. I just didn’t have my head together. I should have got 5-7reps. Pulled my lat on saturday and it is actually painful to the touch. I think I was distracted by that and just not in the mind set. better next week. EDT’s Goodmornings 65lbs: 6x5 kb lunges 8kg bells: 6x5 2 hand swings 16kg: 7x5 ab wheel: 7x5 Accessories: abduction purple band: 15,12,12 adduction purple band: 15,15,15 pullups purple band assisted: 7,7,6,5 Kneeling crunch 70lbs: 10,15,15 Quote Link to comment Share on other sites More sharing options...
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