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Post by McLifter on Mar 29, 2015 12:18:30 GMT -5
"This week I learned that Ace beats me in everything."
That right there is your motivation to beat him at something! That will make you stronger and push him as well. This is the essence of a positive training environment...your training partners are supportive and they push you to be better. You two are at an exciting time of your lifting careers!
Brock
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Post by devinl on Mar 31, 2015 7:13:07 GMT -5
Brickhouse has an amazing training environment, we usually end up working out with someone who just happens to be there and it ends up being a really good workout. Going to try to work out with Ace as much as possible until he moves to Brandon.
Monday, March 30th/2015
Extremely sore from Saturdays workout, especially my forearms.
10 mins cardio (1 min jog, 1 min walk)
Squats: 270x3B, 285x3B, 300x8B PR! Drop sets: 225 x5 high bar no belt, 135 x10 paused high bar Snatch grip deads: 135x10, 185x10, x10, 235x10 (just about made my hands fall off), 185x10
10 mins cardio (1 min jog, 1 min walk)
Really good workout for how sore I was.
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Post by jannellevdb on Apr 5, 2015 21:55:01 GMT -5
Mon March 30, Gertrude
Squat 5/3/1: 160x3B; 170x3B; 180x3B,3B,3B - didn't have it in me to do AMRAP so I went for solid form. PR set would have been 9 Unrack, hold, no walk: 185x1B,1B; 205x1B,1B; 225x1B,1B; 265x1B - I think that's the heaviest bar I've ever put on my back. Felt good. I find these help me prepare for when I eventually do end up going for a heavy single. The worst thing is when I put something like 210 on my back and feel like I'm going to crumple or drop it. Overhead squat: 45x1; 50x1 (PR ) Front squat: 65x10; 85x10 (PR) - some volume to make up for earlier Deadlift 5x10: 155lbs 10conventional, 10c, 10sumo, 10c, 10s - all double overhand, until the last 3 I had to do my reverse grip because my thumb tore up my finger.. Thurs April 2, Gertrude
OHP 5/3/1: 65x3; 70x3; 70x7 OHP Drop set 55x5 Bench 75lbs for 5x10 Took it easy because we knew we would be lifting the next morning. Fri April 3, Century
Bit of an impromptu Friday deadlift gathering this morning. Deadlift 5/3/1: 200x3B; 215x3B; 225x5B Joker deads: 245x3B (PR); 260x2B (PR) - chose these numbers and reps so I would get PRs. Feels like deadlifts might be back on track fro, where they were in October/November Squat 105 for 5x10 belted Front squat 105 for 3x3 belted Some ab pull downs Sat April 4, Gertrude
Bench 5/3/1: 90x3P; 100x3P; 105x7 - needed 8 for a PR but form felt like I forgot how to bench the whole time so after, I got 105 for 2 beautiful paused reps Slingshot: 115x4P; 135x3 (1P); 145x3 (PR); 155x2 (PR); 165x0,0 (1st one form was off, 2nd one came down fine and then just sank it for some reason haha) Bench 80x15 (PR) Superset: OHP 5x10: 45x10; 50x10; 55x10; 50x10; 45x10 Stiffies: 5x10 of 100 (thick bar) Barbel row: 5x10 of 80 (thick bar) Superset: Sides 25lbs: 3x25 Curls 2x10lbs 3x15 Then I got 85 skips in a row and stretched/rolled a bunch. Hopefully got some sweet long-weekend gains!
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Post by devinl on Apr 6, 2015 19:47:29 GMT -5
Monday March 30th/2015
Very sore from Saturdays marathon workout.
Cardio: 10 mins, 1 min run, 1 min walk
Squats: 270x3B, 285x3B, 300x8B PR! 225x5B, 135x10paused high bar Snatch grip Deads: 135x10, 185x10B, x10B, x10B, 235x10B, 185x10B Arms
I was very happy with this workout for how sore I was. I could have got more reps on my 300 squat set but I decided to have a conversation with Jannelle about my form and depth during the set.
Thursday April 2nd/2015
Push OHP: 110x3, 120x3, 125x3, 135x6, 145x2, 155x1 Overhead squat: I did these during ohp because a guy at work said I couldn't do 115. 120x2, 135x1, 145x1, 155x1 T-bar rows: 90x8x8x8 Slingshot Bench: 165x10, 185x10, 195x10, 225x6 x5
Friday April 3rd/2015
Deads: 335x3 360x3, 385x1B,x0B x5 loose belt. (belt has been throwing me off too much) Biceps and triceps Squat:135 x10B, 185x10B, 205x10B, 225x10B x3B Lats: start at 6H for 6 reps, got up to 16H Ab roller from knees: x5 x5 x5 x5
This was a very long workout and I am positive I didn't write everything down
Saturday April 4th/2015
Abs feel like they will fall on the ground if I push too hard....
Bench: 190x3p, 200x3p, 210x6, 190x7p, 200x3p BB rows: 115x10, x10, 120x10, 80x20 Behind the neck snatch grip ohp: 55x10, 65x10, 70x10, 75x10, 85x10 Shoulder raises: 10lbsx10, x10, x10 Leg press: 90x10, 180x10, 270x10, x10, x10, x10, x10, x10 lots of obliques Stiffies: 115x10x10x10 Wrist roller: x10 x10 x10 x10 Biceps and triceps
This workout felt amazing, even with crippled abs.
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Post by devinl on Apr 10, 2015 7:29:06 GMT -5
Tuesday April 7th
15min cardio
Squat: My legs started cramping on my warm up sets, plenty of liquid and they were fine. 250x5, 285x3B, (not feeling great), 320x1 (felt a bit better), jokers: 335x1 (easy), 355x1 (slow), 320x2 (very hard), 320x3 (easy). My form was all over the place. I wanted to go for a PR but 355 was too slow.
Deads: used a crappy bodybuilding tapered belt that was lying around the gym: 225x10,x10,x10, 275x10x10. best ive done so far on my 5x10 deads
Ab wheel: 3x5
Sides: 45lbs x30 each side, followed by my sides and lats cramping for 10 minutes
Wednesday April 8th
10min cardio
OHP: 115x5strict, 120x3strict, 135x4push, 95x5 strict
Slingshot Bench: 185x10p, 195x10p, 200x10p, 200x10, 225x8
BB rows: 135x5, 155x3, x3, 175x3,x3,x3
Lat pulldowns: 5Hx10, going up up 1 hole each set, finishing on 14Hx8
Ab wheel: 2 sets of 5
Sides: 45lbs x40 reps each side. Minimal cramping this time.
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Post by jannellevdb on Apr 12, 2015 19:26:14 GMT -5
Tue April 7 Gertrude Interval jog 6.0 - 2min on, 1 off x3 Squat 5/3/1: 150x5B; 170xB; 190x3B Squat joker: 210x2 (PR) - was going for 205x2 but put 10s on by accident. This is the first time I've repped anything over 200. Squat drop set: 150x5B Deadlift 5x10: used a tapered bodybuilding belt for all these - 150x10B; 160x10B; 170x10B; 160x10B; 150x10B
Wed April 8 Gertrude Walked from work, quite sore from squats OHP 5/3/1: 60x5; 70x3; 75x3,3,2 Feet up, wide grip bench with fat bar: 65x5P,5P,5P Bench 5x10: slow and controlled with no real leg drive because sore hips: 65lbs for 5x10 Lat pulls 6th hole: 8,8,8
Fri April 10 Century Didn't have high hopes for this one because I was feeling so achy at work all day. I also thought I should take it easy with the accessories because I knew I would be curling Saturday. Deadlifts ended up going well and I decided I didn't care if squats made me sore. Deadlifts 5/3/1: 185x5B; 215x3B; 240x5B (PR) - loose-ish belt Deadlift dropset of 185x1B haha Squat 5x10: 115lbs belted Front squat 95x3,3,3 Ab pulls hole 9: 15,15,15
Sat April 11 - Very Very Last Spiel at Wildewood Club (it's getting bulldozed...) Won 4 4-end games to end up in 2nd place in this one-day bonspiel. It was a fun day even though I was super sore from Friday. There were people of all ages and skill levels there. 10 year old girl, 84 year-old stick curler, a team that just learned to curl this past winter and a (winning) team with a reigning World Junior champion and a reigning Canada Games champion. The only problem with this day was that it made my left tricep, left pec, right bicep and entire right side of all my abs sore haha
Sun April 12 Gertrude Bench 5/3/1: 85x5P; 100x3P; 110x1P Joker Bench: 115x1,1 Bench back down the 5/3/1: 110x2; 100x3P; 85x5P - form was actually fantastic today. No butt lift issues at all OHP 5x10 with the bodybuilding belt: 45x10B; 50x10B; 55x10B; 60x10B; 65x10B (PR); 85x1 for fun BB Row 85x5; 95x5; 105x5; 95x5; 85x5 Snatch grip stiffies: 115lbs for 5x10
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Post by daoblen on Apr 12, 2015 20:25:20 GMT -5
Ah, man. The wildewood club will be no more? Devastating.
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Post by devinl on Apr 13, 2015 7:23:30 GMT -5
Friday April 10th
Deads: 315x5, 365x3, 405x1. Easiest 405 has felt in a while so I wanted to get a new 3 rep max. According to the chalk board my previous best was 425x3. Joker: 430x3 (I should have kept going for 5).
Squat: I wanted to keep this light and take short breaks. 135x10x10x10x10x10. This gave me a pretty good leg pump, switching it up with high bar and paused squats.
Ab wheel: from knees, x5,x6,x6 Leg lifts: x5 Sides: 45lbs x50 (almost no cramping!)
Sunday April 12th
Bench: 175x5p, 200x3p, 225x1p Joker: 245 x1 x1 (Way harder than it should be) Down sets: 225x2, 200x3, 175x5p (close grip)
Squat to press: (squat explosively and press the weight overhead at the top) 135x2x2, 75x10, 135x2, 155x1, 175x1
OHP strict: 75x10x10x10x10x10
Ab wheel from knees: x6x6x6x3 Crunches: x20x20
Sides: 55lbs x35
Things I didn't write down:
Biceps Triceps Lat pulls BB rows
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Post by jannellevdb on Apr 24, 2015 20:48:55 GMT -5
Let us start with deload "week" Wed April 15 Gertrude
OHP 45x10; 55x5 Squat: 95x5; 115x5; 135x5 Deadlift: 145x5conv, 5 sumo; 165x3c, 3s Done in a random looking superset: Crunches 15,15,15 Hypers: 15,15 Situps: 15,15 Sides with 25lbs: 2sets of 20 per side with no rest Thurs April 16 Gertrude
OHP 45 for 5x5 Bench 65 for 5x5 paused Lat pulls on "5" for 5x5 And that was it. Managed to stay on the 2 week cut even though the gym was a little uninspired and finished the week at about 57.6kg. The following 5/3/1 5 week was all done while on a modest bulk. Wasn't supposed to start until Saturday but I baked peanut butter chocolate chip cookies and a cinnamon loaf for Saturday while Devin was out late building 3 prowlers. Saturday morning ate Santa Lucia’s pizza from Easter weekend and cookies for pre-gym... Saturday night was belated Easter at my parents' house so we started off the week well fed haha Sat April 18 Gertrude
Squat 5/3/1: 160x5B; 170x5B; 180x5B; 1B - felt ok, but off so cut it at 5 and did a nicer one Squat 165x5B Dead 5x10 135: double overhand in squat shoes; snatch grip; sumo; conventional with reverse grip; normal Went really well for the 1st day off a deload. Felt like a few PRs were coming my way the whole time. Sun April 19 Gertrude
OHP 5/3/1: 60x5; 65x5B (thick inzer belt); 70x5B,5B,5B (bodybuilding belt) - couldn't rep it out but managed 3 sets no problem Bench 5x10 with 85lbs Row 5x8 with 95lbs Yoke lengths (200lbs) +0x1B; +50x1B,1B,1B; +0x2B (between yokes) Small tire flip lengths 3, 3, 4 (also between yokes) Skip: 50, 50, 80 8 Standing log jumps 20 crunches 20 leg raises (laying down) Wed April 22 Gertrude
Deadlift 5/3/1: 195x5B; 210x5B; 220x12B (PR!!!! ) - filmed the 220. Devin says he wished he filmed the others because they were picture perfect. They did feel awesome. Squat 5x10 100lbs belted Super deficit stiffies 85x5,5; 105x5 Thur April 23 Gertrude
Bench 5/3/1: 90x5P; 95x5P; 100x11 (PR! YES!!) Bench 110x3P - these were beauties Slingshot: 135x3; 145x3; 155x3 (PR-and they were solid); 165x1 (PR- butt came up though) OHP 5x10: 45lbs;50;55;60;45 Row 75 for 5x8 Ab pull down "8" 15,15,15 Leg lift: 10,10,10
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Post by jannellevdb on May 4, 2015 21:22:14 GMT -5
Sat April 25 Gertrude
Squat 5/3/1: 170x3B; 180x3B; 190x3B Dead 135 by a few I wasn't into it. Clearly. Wed April 29 Gertrude (Redo!)
Squat 5/3/1: 170x3B; 180x3 1/2B (knocked the big hook thing off the rack and into my shin and onto my foot on my 2nd rep. Finished my set and a negative with the thing on my shoe...) 190x3B Pin Squat at parallel 135lbs 5x3B Dead with black taper belt: 145x10; 155x5; 165x5; 175x5; 185x5 Thur April 30 Gertrude
OHP 5/3/1: 65x3; 70x3B(black); 75x3B Spoto Press (bench with pause 1" above chest) 85x10,10,10 Pin bench, feet up: 65x10,10,10 Row 100: 5,5,5 Lat Pull "7"x5; "8"x5,5,5 Plank: 60s,60s Crunch: 30 Sat May 2 McDole's
Nhan and Jessa were there deadlifting so we shared a platform! It was a good time! Jessa lifted her most recent competition max (same as mine) for 3!! Deadlift 5/3/1 with the texas deadlift bar&kilo plates: 95kgx3B; 100x3B; 107x10B (approx 235 - PR!) Deadlift Joker: 254lbsx3B Squat 110 for 5x10B Mon May 4 Gertrude
Bench 5/3/1: 95x3P; 100x3P; 110x6(PR but my feet got caught on the floor so it went weird) Bench Joker: 120x3 (PR!!!!!!!! OMG AND MY BUTT WAS DOWN) Spoto Press: 95x5 OHP: 50x10; 55x10; put on black belt 60x10B; 65x7B,3B; 55x10B Trap bar + 50lbs down the back lane: 1,1,1,1 Orange Farmer handles down the back lane: 2,1,1 Lat pull: "6"x5; "7"x5; "8"x5; "9"x5; "10x4,1 Small tire flips outside (7 flips each way): 4lengths, 4lengths Leg hold thingies: 60s,45s
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Post by McLifter on May 7, 2015 21:23:46 GMT -5
Working hard I see Jannelle! Keep on lift un!
Brock
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Post by jannellevdb on Jun 10, 2015 16:41:37 GMT -5
It sure has been a while since I posted. Devin and I bought a 2nd car, moved and I got a new job in May so it was pretty busy. We didn't miss a training day though! Instead of putting it all up, I will just post a summary.
2 days + 2 deload days then on to another 4-day/week cycle of 5/3/1.
I might update about those 4 days later, but I'll start with what I have here:
General notes about this cycle of 531:
-Lowered my training max and switched up my squat stance for this cycle (and saw Jessa squat something like 270 !!!!)
-Continued with boring but big (5×10) for most days as accessory. Happy I got 120 for squats 5×10!
-Lots of spoto press, sling shot and heavy singles for bench
-Lots of bentover barbell rows
-Lots of pin squats
-Abs on average every 2nd gym day. Improvement.
List of PRS from that cycle:
Deadlift 245×5B (new 5rm but not as impressive as 235×10B)
Pin pull 305×2B (have done 335×1)
Bench 115×5 (new 5rm)
Squat 190×6B (with new form!)
Squat 135×15B (same day as 190 above)
Front squat 45×20 (same day again)
Overhead press 85×2b (black tapered belt)
Slingshot bench 145×5
Benched 3 singles at 125 which is sort of a PR
On deload week right now. Not very deloady so far...This week was supposed to be our deload week, but due to pizza buffet & then bbq we went pretty hard Saturday morning.
Sat Jun 6 Gertrude
Pin squat below parallel/around normal depth: 95x5; 115x5; 135x5,5,5 – these feel like gains
Front squat: 95x3B; 115x3B; 135x3B (PR); 155x1B (PR) – kept the reps low because I’m not used to the bar by my neck, but they felt strong! 185 next? :-P
Sumo dead: 155x3B; 175x3B; 195x3B; 215x1B; 235x2B (PR- wait… I’ll need to recheck this one); 255x1B (1lb PR and it was easy); 275x0…
Leg raises: 20,20,20
Mon Jun 8 Gertrude
Wanted to work off the weekend here… It was hot and humid and I didn’t take long breaks haha
Dumbbell Superset#1: 4 sets each
OHP 12lbx10reps
Lateral arm raises 8lbsx8
Upright row 12lbsx12
Bicep curls where you rotate your hand? 8lbsx15
Dumbbell Superset#2: 4 sets each
Flys 8lbsx10
Tricep kickbacks 8lbsx8/arm (13 on last set)
Row 35lbsx8/arm
Isolation bicep curls 8lbsx10/arm
The rest:
Overhead squat: 45x10 (PR-previously only done for 2! Got more comfortable.); 55x3 (PR-previous “1RM” was 50) – new goal… 95lbs?
Legraises and bicycle crunches: 20,20,20
Goblet squat 25lbsx20 for da pump
Last night we ate cookies, so today I might go do to my legs what I did to my arms hehe
Oh and for anyone interested, we set a date for the next Friday Night Deadlift Party. All the noise and excitement of a meet, without all those pesky squats and bench presses. Just kidding, sometimes we do those as well. June 26 at 7:30pm (or was is 7... I don't remember...) @ Brickhouse on Century - last one at the classic location as the gym is moving See facebook for more details
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Post by devinl on Jun 19, 2015 18:09:10 GMT -5
I'm still training!
All lifts have gone up! A little bit.
Computer died and I'm not planning on buying a new one anytime soon. I'm borrowing a tablet now so I should be able to post again.
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Post by devinl on Jul 14, 2015 20:32:10 GMT -5
Monday, July 13th/2015
Got back from folk fest, showered did laundry and headed to the gym. Extremely dehydrated from the heat all weekend. Gym has no air conditioning and no air flow, I was soaking wet just getting changed.
Squats: (280lbs 10 sets of 3) 280x3x3x3, 225lbs x3x3x3x3x3x3x3. Major cramps in my quads, hamstrings and sides. proceeded to drink 11 bottles of water and had to drop down to 225lbs. Bench: 165lbs x5paused, 190lbs x5paused, 220lbs x6 PR! (3 paused) DB row: 65lbs 10 sets of 5 Deadlift: 360x2 off 3" deficit Facepulls: Orange band x15, x15, x10 Rotater stuff: x10 x10 x10
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Post by devinl on Jul 27, 2015 20:20:29 GMT -5
July 15th/2015Squat: 225x2 paused. Still sore from Monday Bench: 185lbs for 10 sets of 3reps. All paused DB row: 70lbs 3 sets of 6 Dead: 260 x5, 300x5, 340 x3, x2. All without a belt DB OHP: 40lbs (80 total) x7, x8, x10 Facepulls and rotater stuff with bands July 17th/2015Exhausted from no sleep all week. Squat: 240x5, 280x5, 315x1 x5. Bench: 225x2 paused Stiffies: 275 x3 x3, 225 x3x3x3x3x3x3x3x3 Chins: 3reps, x2, x2, x2, x2 July 19th/2015Very hungover and sleep deprived Squat: 295 for 10 sets of 3 reps. Surprisingly not hard Bench: 185x3p, 215x3p, 245x2p x1p I was supposed to do 240 and get over 3 reps. BB rows: 135 x5, x8 x8 Deads: 315x2 off 3" deficit, no belt July 21st/2015Squat: 275 x2 no belt Bench: 205 10 sets of 3 reps all paused DB row: 65lbs x6x6x6x6x6x6x6x6 Deads: 280x3, 320x3, 360x3 no belt Facepulls and rotater stuff with band July 23rd/2015Squat: 260x3, 295x3, 335x1. I was supposed to get 3+ but gave up DB OHP: 40lbx5, 45x5, 50x5, 45 x10 Dead: 405x1 Belted Stiffies: 235x3x3x3x3 July 26th/2015Squatting with a couple days off and a lot of sleep so I had high hopes Squat: 280x5, 315x3, 350 x1 I was supposed to rep this out. PR would have been 4 reps, I gave up after 1 rep. I blame the heat Bench: 235 x1p, x2p T-bar row: 75lbs x5 x8 x8 x10 x12 x10 DB OHP: 40lbs x8, 50lbs x7, 40lbs x12 3"deficit deadlift: 275 for 10 sets of 3 no belt. I don't know why but deficit seems to be easier than from the floor BICEPS. I should read this over and fix the mistakes.......... but I need to make Jannelle an 8 egg omelet
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