This week away from home has been brutal. The fact that it is “test week” for our 3’s wave has not helped. I am overall happy with the results, but my squat reps were not what I wanted them to be. Squatting is just an exercise that you have to be at 100% to get any type of PRs. Looking forward to starting our 5’s wave next week.
A. Squat 255×5, 305×3, 355×2, 405×1, 425×1, 455×5
B. Standing Military Press 95×5, 115×3, 135×1, 150×1, 160×10. Another rep PR. Yeah buddy.
Can’t wait to get back home to my family and my bed.
This week just happens to be week 3 of my 3’s wave. I am supposed to do as many reps as possible at 90% of my working maxes. Luckily, I found a gym while I am in Massachussetts for work, but the added stress prompted me to just cut back on assistance exercises and just do my main lifts. I also had to combine deadlift and bench today, since I can only hit the gym twice while I am here. Here is what I did after warming up:
A. Deadlift 285×5, 345×3, 405×2, 455×1, 485×1, 515×7. No chalk hurt my grip a little, so I had to reset a few times. This is still good for a 20lb PR on my working max. (how I figured that was I added 5lbs for every rep I did over 3. For more info on this, I highly recommend you purchase The Juggernaut Method)
B. Bench 155×5, 185×3, 215×2, 245×1, 265×1, 275×7. Almost hit 8. Maybe next time.
SQWAT DAY
A. Squat 7×3@375
B. Front Squat 2×5@295
C. Pause Squat 2×8@295
D. GHD 3×15@bw
E. Ring Pull-ups 7,6,7
By the way, if you are looking for training/powerlifting apparel, check out IRON & EMOTION not only do they have cool training apparel for men and women, but they make custom graphics for a lot of great training websites/blogs, etc. I just bought this t-shirt yesterday….goes good with my blog, huh?
I’ve been very busy with a big work transition, travel etc, and I have been deloading a little bit in weight and volume since I am starting a new 10 week training cycle today, so here is what I’ve done over the last couple of weeks:
9/21 Saturday
A. Squat 245×5, 295×3, 345×2, 375×1, 405×1, 425×7
B. Front Squat 2×6@315
9/23 Monday
A. Deadlift 2×5@385, 385×13
B. Sumo DL 2×7@365
C1. GHD w/10lbs 2×10
C2. T2B 2×10
D1. DB Shrugs 110×28
D2. Leg Curl 115×16
9/26 Thurs
A. Bench 225 as many reps as possible in 30 min 107 reps. I can definitely beat that. Was just getting a feel for that workout.
B. DB Row 100 reps each at 100lbs did it in 14:51. I can also do that quicker. Gonna beat that time this week.
C1. DB Front/Lateral Raise 3x11each @30
C2. DB Rear Raise 3×15@30
9/27 Friday
A. Squat 225×2, 275×2, 315×2, 365×2, 405×2, 455×3, 485×3
B. Front Squat 315×2, 345×2, 365×2
9/30 Monday. First Day of new 10 week cycle
A. Deadlift 7×3@435
B. Sumo block pulls 2×3@485
C. 2″ Deficit DL 2×4@435
D. Weighted Ring row 25lbsx15,15,10
E. BB Shrugs 225×20, 275×15,15
F. Pull-upsx8,8,6
G. Farmer’s walks @85lbs each: 30sec on, 30sec rest for 3 sets
It felt good to squat for the first time in several weeks. Today the focus again was on rep work, but I still stopped well short of failure. I took videos of my last sets of squat and front squat and posted them on Instagram, then deleted them from my phone like an idiot. OCD. For video, follow me @dvegatron. The squat video didn’t show how deep I was going, so I adjusted the camera on front squats. Depth was perfect on every rep.
A. Squat 5×5@350, added wraps and belt, 1×12@350
B. Front Squat 2×6@295
C1. Leg extension 150×23,25
C2. Leg curl 90×25
D1. GHD sit-ups 2×15
D2. DB shrug 2×30@90
A. Bench with pause 5×5@210, 1×14@210 with no pause
B. Dead Bench (start 1″ off the chest) 8×1@175 w/20 sec rest. SPEED!
C1. Magnum Lat Pulldown 3×12@275
C2. T-bar Row 3×10@110
D. DB Front + Lateral Raise 3x8each@30lbs
E. Triceps Rope Extension 100 reps@100lbs
First week of Juggernaut Method 5’s wave is going great. A lot of focus on form work with the high reps, but stopping well short of failure. Week 3 is always the “test” week where you try to hit more than 5 reps for your top weight. Week 1 and 2 is just a ramp up. I will be posting videos…any critique/comments on form are welcomed. Videos at the bottom.
A. Deadlift 5×5@385, 1×12@385
B. 4″ deficit RDL 335×6, 365×6
C1. Weighted GHD 3×8@10lbs
C2. Strict toe to bars 3×8
D. DB Shrugs 2×20@110
E. Hammer Strength Seated Leg Curl 115×10 reps
Had a great weekend with my family at Disney and Hutchinson Island. Came back today for the first day of my next 3 week wave and felt fantastic.
Here’s what I did:
A. Standing Military 5×5@130, 1×12@130
B1. DB Incline 85×7,8,8
B2. Chest Supported Row 3×15@250
C1. DB Rear Raise 30×15,15,12
C2. EZ Bar Curl 3×15@80
D. Parallel Grip Pull up 1×8
Great day!
Gonna miss my 7-day beard!
South Florida Conquest 2013 Push/Pull
First, Let me say this. Bert and Mindy Underwood put on one hell of a meet. Well organized, and it went off without a hitch. Another thing I loved about it was that it gave me a chance to exchange ideas and training tips with several great lifters.
With that said, I will say that I am just a little disappointed with how I did, but that is natural. Big Chad Walker said something really wise to me today, “Most of us are much harder on ourselves than we probably should be, so it’s nice to get the encouragement from our fellow lifters.” This was true for a lot of us. Although some of us didn’t get what we wanted (who doesn’t wanna go 6 for 6?), it is all relative.
I came in with a fairly conservative gameplan: 305, 325, 335 on bench, and 545, 605, 645 on deadlift. I hit 325 on the bench for a 20lb PR over my last meet, but the bar drifted on my last attempt and I hit a wall.
I’ll be honest. I was nervous about deadlift coming into this meet. This is never a good thing. Anyone will tell you that deadlift is extremely mental. But I can’t lie, I was unsure of how I was gonna do. After I hit 600, I knew the only choice was to go for a PR, so I went for a 5lb PR over my previous best, and I let my hips shoot up, basically tried to back extend it, and came forward on my toes. Didn’t happen.I’m really excited about the next phase in my training, because I am going to take a few steps back and do a 9 week “off-season” wave to put on some muscle. I’m gonna reach out to Bert this week to bounce some ideas off of him, and get some help on my programming.
The BARbarian 