mam705 Posted April 14, 2012 Author Share Posted April 14, 2012 04/14/2012 Today was the meet. I have to say that Ryan and Dana Celli held a great meet, again. I am fortunate to be able to lift in such a great gym. Ryan and Dana keep a great atmosphere in the gym, its welcoming and laid back while still being a serious and intense place to train. All in all I am very happy with how things went today. I weighed in at an easy 161lbs, without doing anything crazy. That’s a solid 10lbs under the meet in December. I’m happy with the way I am dropping weight bit by bit. My performance really hasn’t suffered with the weight loss. My squats could be better, but they are getting there. So… Squat: 200lbs. a 5 lb PR over the last meet. Had to do 200 twice as first one wasn’t quite to depth. Second time was solid I think I would have tried for 210 if had gotten 200 the first time. Bench: 140lbs. a 5 lb PR over last meet. Tried 145 but didn’t get it up. Deads: 280lbs. a 25lb PR over the last meet and a 20lb PR over training. Very happy with this. Pulled 250, 270, 280. not sure if I could have hit 290 or not, maybe. I feel confidant that 300 is very close. Ryan had a camera man there taking Video, last time he gave us a copy of all our lifts. Will post the videos if I get a copy Quote Link to comment Share on other sites More sharing options...
climber511 Posted April 14, 2012 Share Posted April 14, 2012 Congrats on an excellent performance!!! Quote Link to comment Share on other sites More sharing options...
Forever Posted April 14, 2012 Share Posted April 14, 2012 04/14/2012 Today was the meet. I have to say that Ryan and Dana Celli held a great meet, again. I am fortunate to be able to lift in such a great gym. Ryan and Dana keep a great atmosphere in the gym, its welcoming and laid back while still being a serious and intense place to train. All in all I am very happy with how things went today. I weighed in at an easy 161lbs, without doing anything crazy. That’s a solid 10lbs under the meet in December. I’m happy with the way I am dropping weight bit by bit. My performance really hasn’t suffered with the weight loss. My squats could be better, but they are getting there. So… Squat: 200lbs. a 5 lb PR over the last meet. Had to do 200 twice as first one wasn’t quite to depth. Second time was solid I think I would have tried for 210 if had gotten 200 the first time. Bench: 140lbs. a 5 lb PR over last meet. Tried 145 but didn’t get it up. Deads: 280lbs. a 25lb PR over the last meet and a 20lb PR over training. Very happy with this. Pulled 250, 270, 280. not sure if I could have hit 290 or not, maybe. I feel confidant that 300 is very close. Ryan had a camera man there taking Video, last time he gave us a copy of all our lifts. Will post the videos if I get a copy Great job, your lifts are on the rise! Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 17, 2012 Author Share Posted April 17, 2012 04/16/2012 Decided to rework my 5/3/1 numbers using my new PR’s from Saturday. This means that my training numbers will go down for a couple of cycles, but my reps should increase. I believe I respond better to rep work, than just super heavy singles or doubles. Excited to see what happens. 5/3/1 Strict press: 65x5, 70x5, 80x5 EDT’s: Blast strap pushups:6x5 DB rows 40lbs:6x5 Anderson press 55lbs:9x5 Wide neutral grip lat pulldowns 90lbs:8x5 Accessories: v-crunch 15lbs:20,20,15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 20, 2012 Author Share Posted April 20, 2012 04/19/2012 5/3/1 Deads:165x5, 190x5, 215x12 EDT’s: Leg curl 43lbs:8x5 KB front squats 12kg bells:8x5 Reverse hypers 50lbs:5x5 leg raises:5x5 Accessories: Sidebends 45lbs: 15,15,15 Pull ups tan band assisted: 3,4,4 Pull ups drop set purple band assisted: 8 windshield wipers: 20,20,20 Hill sprints with 112lb sled x4 Should have hit more reps of deads at 215, but I think I’m not completely recovered from the meet on Saturday. Also crapped out on my second set of EDT’s. My lower back just had enough. Advancing to the tan band was a big jump for the pull ups, but I think I should be up to 3 sets of 10 in a few weeks. Can’t complain too much about today since saturday was so big. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 21, 2012 Author Share Posted April 21, 2012 4/21/2012 5/3/1 Bench: 85x5, 95x5, 105x16 EDT’s: Log Bench Press 105lbs: 9x5 Bent over Barbell rows 75lbs: 9x5 Neutral grip DB Bench 35lb: 7x5 Low Rows 60lbs: 7x5 Standing Crunches 50lbs: 3x15 Did a lot of mobility and soft tissue work at the end of my workout. Am pretty sore after deads on thursday. Wanted to pull the sled around the block but its 45 degrees and pouring rain out. Also pretty windy. next time. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 22, 2012 Author Share Posted April 22, 2012 04/22/2012 Grip Vulcan black level 3: 5x3 2 HP 60mm: 60x5, 70x5, 80x3, 90x2, 100x1, 105-5x1 2.5” DB handle 60lbs: Rx3,3,3,2 Lx3,2,2,2 Wristcurl deads 85lbs: 3x3 Pinch went really well. happy to have done so much at 60mm, that’s very wide for me. Thumbs are a bit ripped up but not as bad as I would expect. 2.5” handle should have been 75 or 80lbs, but after the pinch and vulcan it just wasn’t there, so dropped the weight and lifted very strict, level with no bracing. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 23, 2012 Author Share Posted April 23, 2012 04/23/2012 5/3/1 Squat: 120x5, 130x5, 150x15 EDT’s SSB box squat:7x5 Axle cleans 70lbs: 6x5 KB snatch 12kg:8x5 Kneeling squat 105lbs:7x5 Accessories: Abduct purple band:15,15,15 Adduct purple band:20,20,20 Pull ups tan band assisted: 4,5,6 Leg thrusts:20,15,15 Since i’m doing pull ups on leg day I need to start warming up a bit before i do my sets. Maybe a purple band set first. or a set of lat pull downs or something. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 25, 2012 Author Share Posted April 25, 2012 04/25/2012 Grip Vulcan level 4 black: 5x2 COC1.5: 4x1 didn’t hit every close but worked on block setting. Block weights loaded onto high platform: 20lb blob:3x3 R&L 25lb blob:3x2 R&L 25lb hex:3x2 R&L 30lb hex cheated up and held to fail:5x1 Hubs: Marcy 35’s double hub lift:3x1 loaded 6lbs of chain into one marcy 35 and cheated up then held to fail R&L:5x1 Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 27, 2012 Author Share Posted April 27, 2012 04/26/2012 5/3/1 Deads: 175x3, 200x3, 225x9 Trapbar 10 sec holds 18” pick: 140, 190, 230, 280, 320 EDT’s: Leg curl 43lbs:9x5 KB front squat 12kg bells: 8x5 Rev. hypers 50lbs: 7x5 leg raises: 7x5 Access: pull ups tan band assisted: 4,4,5 V-crunch 15lbs: 20,15,15 Should have done strict press tonight, but wanted to get back in sync with Brent so that we can hit the trapbar on the same days. didn’t go too bad, but i can tell I’ve done legs 2 days in a row. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 28, 2012 Author Share Posted April 28, 2012 04/28/2012 5/3/1 Bench: 90x3, 100x3, 110x14 EDT’s: Log Bench 105lbs:11x5 Bent over Barbell rows 75lbs:10x5 Neutral grip DB bench 35lbs:9x5 Low rows 60lbs:9x5 Access: Side raises 8lbs:10,10,10 Side Bends 45lbs:15,15,15 Incline crazy bench 8 kg bells:16,13,16 Diesel crew shoulder rehab circuit 1 3lbs:3x12 Started using the diesel crew 2 min. shoulder warm up at the beginning of session and started the diesel crew 7 day shoulder rehab circuits today. I think it will be very effective. Quote Link to comment Share on other sites More sharing options...
mam705 Posted April 29, 2012 Author Share Posted April 29, 2012 04/29/2012 Grip Shoulder Circuit #2: 3x12 2HP 44mm: 55x10, 75x5, 85x3, 95x2, 105x1, 110x3,2,1,1,2 Vulcan level 5 Black: 3x1(3 sec overcrush) These were easy!!!Big PR Vulcan level 12 orange:3x3 2.5 DB lifts 60lbs strict no bracing: r-2,3,3,3 l-2,2,3,3 Wrist curl deads 65lbs:10,10 lots of Indian club work. Very happy with the 2HP and vulcan, but wanted to do more on the DB handle. Also wanted more on the wrist curl, but think I was just gased from the overcrush vulcan. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 1, 2012 Author Share Posted May 1, 2012 04/30/2012 5/3/1 Squat: 125x3, 145x3, 160x10 EDT’s: SSB box squat:7x5 Axle cleans 70lbs:7x5 KB Snatch 12kg:8x5 Kneeling squat 105lbs:8x5 Access: Adduct purple band:20,15,15 Abduct purple: 15,15 Tan Band assisted pull ups:5,5,5 I think it was 110 degrees in the gym tonight and about 90% humidity.My shins were actually sweating. My shins, honestly. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 2, 2012 Author Share Posted May 2, 2012 05/02/2012 Grip Vulcan black level 3: 5x3 20lb blob r&l:3x3 25lb blob r&l:3x3 25lb hex r&l:2x1 25lb hex with5 lbs added: R-1,1,1 L-1,0,1 Hub lifts 35lb marcy plate with 6lbs of added chain: R cheated up and held to fail3x1.L-3x1 no problem with left but right just wasn’t into hubs tonight. could cheat it up and hold for 15-20 seconds, but could not break the ground with it. weird Rolling thunder:45x3 R&L, 65x3 R&L, 75x1 R&L, 85x1R, 90x1R Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 4, 2012 Author Share Posted May 4, 2012 05/03/2012 5/3/1 Strict Press:70x3, 75x3, 85x5 EDT’s: Blast strap pushups:8x5 DB rows 45lbs:8x5 Anderson press 60lbs:7x5 Wide neutral grip lat pull down 90lbs:7x5 Access: shoulder circuit#4 3lbs:3x12 Front raises 8lbs:15,12,12 Side bends 50lbs:15,12,12 standing rope crunch50lbs:20,15,20 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 5, 2012 Author Share Posted May 5, 2012 05/05/2012 5/3/1 Deads: 190x5, 215x3, 240x9.5 rep number 10 got to lock out, but had to hitch it a bit to pull my hips thru, so we’ll only count it as half. However this was good as it shows that I need to work more on my glutes, that’s where i break down. Access: Trapbar 10 sec holds: 140, 190, 230, 280. max 320 for 12sec. Leg curl 43lbs: 12,12,10 KB front squat 12kgs:10,10,10 leg raises:15,12,12 45 degree back raises:15,12,12 Sled around the block 92lbs in 7:50 Diesel shoulder circuit #5 Brent bought me a lever belt to replace my crappy 2 prong one. It’s soooo nice. I love it. Some women get flowers…poor them. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 7, 2012 Author Share Posted May 7, 2012 05/06/2012 Grip 2HP 58mm: 60x5, 80x3, 90x3, 100x2, 110x1,1,0,1,1 Vulcan level 5 black: 3x1 3 sec over crush Vulcan level 12 orange: 3x3 2.5” dumbbell 60lbs. strict no bracing:R-5x3 L-4x3,2 wristcurl deadlift 70lbs:3x10 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 9, 2012 Author Share Posted May 9, 2012 05/08/2012 5/3/1 Bench: 95x5, 105x3, 120x9 Neutral grip DB bench 45’s: 9,7,7 Bent over barbell rows 95lbs: 7,7,7 Low rows 70x12, 80x12, 90x9 Side bends 45lbs: 15,15,15 V-crunch 15lbs: 20,20,15 Hill sprints with sled 112lbsx5 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 11, 2012 Author Share Posted May 11, 2012 05/10/2012 5/3/1 Squat:135x5, 155x3, 170x12 Axle cleans:70x5, 90x3,3 Kneeling squat:95x5, 115x5, 135x5, 155x5,5,5 Banded goodmornings: purple bandx20, green bandx20 assisted pull ups tan band:5,5,5 windshield wipers:20,20,20 Squats went great, axle cleans not so much. just didn’t have the hands for it tonight. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 13, 2012 Author Share Posted May 13, 2012 05/13/2012 5/3/1 Jerks: 75x5, 85x5, 95x7 Reverse band press 95lbs and tan band: 9,7,7,8 (FAST) Barbell rows 95lbs:2x10 Side raises 10lbs:2x10 Reverse pull down 90lbs:2x10 KB snatch r,l,r,l 8kg: 4x25 Side bends 45lbs: 3x15 kneeling rope crunch 65lbs: 20,15,15 Crazy bench 12kg bells: 20,20,20 super set with wide grip invert rows:6,6,6 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 13, 2012 Author Share Posted May 13, 2012 5/13/2012 Grip 2HP 55x5, 75x5, 95x3, 105x1, 115x1/2, 112:5x1 Vulcan orange level 9: 5x3 did a lot of yard work yesterday and this morning also went to the gym this morning. Hands are just beat. wanted to hit 115 for reps but it just wasn’t there. 112 went ok for singles but no luck on reps. next time. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 16, 2012 Author Share Posted May 16, 2012 05/15/2012 5/3/1 Deads:175x5, 200x5, 225x10 No touch deads off a 4” box 135lbs: 2x15 Glutehams, eccentrics:3x10 Pull down abs 50lbs:3x20 Hanging leg raise:3x10 Pull ups in silver rack purple band:4,5,5 Hill sprints with sled 112lbs x4 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 17, 2012 Author Share Posted May 17, 2012 05/17/2012 Grip Vulcan orange level 12: 6x4 20lb blob: 3x3 25lb blob: 3x3 25lb hex: 3x1 25lb hex w/ 5 lbs added: 3x1 Marcy 35 by the hub w/ 6lbs added: 3x1 everything was damp and slippery, no matter how much chalk I used I left wet fingerprints after every lift. Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 18, 2012 Author Share Posted May 18, 2012 05/17/2012 5/3/1 Bench:90x5, 100x5, 110x13 Floor Press 95lbs: 4x10 hex DB pushup close grip: 3x10 Facepulls 15lbs: 4x15 DB rows 45lbs: 2x8 Sidebends 45lbs: 3x15 Quote Link to comment Share on other sites More sharing options...
mam705 Posted May 19, 2012 Author Share Posted May 19, 2012 05/19/2012 5/3/1 Squat:130x5, 140x5, 160x15 Trapbar 10 sec. holds: 145x1, 195x1, 255x1, 305x1 345 for 17 seconds. greenband goodmornings: 2x20 glute bridges 123lbs: 3x10 lying leg raise: 3x15 tan band assisted pullups: 5,5,6 Purple band adduction: 3x20 Sled around the block 102lbs: 8:08 The knurling on the trapbar at the gym is brutal. it rips you up, also prefer to set it down under control as opposed to just dropping it. happy with my squats, 15 @ 160 is 5 reps over what I’ve previously done at 160, so good. Quote Link to comment Share on other sites More sharing options...
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