DRice311's Bastardization of 5/3/1

[DRice311]

Here is what I got today:

Wednesday (8/1):

Bench:
5 at 285# (paused) - video here: http://www.youtube.com/watch?v=RaHVHKiLEI4
3 at 320# (paused) - video here: http://www.youtube.com/watch?v=N5tgJiiPU9s
1+ at 360# - video here: http://www.youtube.com/watch?v=csZDotxGkhI
Got 2 at 360# (not-paused) - PR. Pretty happy with this. Has been a pretty good week so far.

Assistance:
Speed Bench - 8x3 at 225# ~ 30-60 seconds rest between sets
Incline DB Bench - 3x10 at 100# dumbells
Weighted Dips - 3x10 at 95# + BW
Chinups - 3x10
DB Flys - 3x10 at 75# dumbells

[Mac Ward]

"Fuck yeah, PR."

Sweetness.

[AdamW]

Awesome benching as always man! 405 very soon!

[Jordan Feigenbaum]

Dude....sick bench press. I hope when I gradually go up to the 198 class I can have a similar BP. Maybe I'll come down to the NC meet you were talking about so you can show me how it's done!

[DRice311]

Doesn't your competition start today? Get off SS - and go kill the 181's! Jordan, that would be badass - come down to Charlotte man, I know I don't really know you other than here, but if you wanted to save on a hotel - we have an extra room and you could crash at my place. Only problem is - if you moved up to 198, and I stayed - we'd be in the same weight class

Don't embarass me in my hometown Jordan. I am thinking of doing either the USAPL Battle of the Border in March, or the NC State meet again in June. Assuming they are held in the same places next year, both are within 20-30 min of my house.

I have a new goal - I'm gonna put it out here so everyone can hold my ass to it. I want to reach raw elite, doing it drug free, at a USAPL meet. I think for the 198's its 1471, and if I can make the cut, its 1396 for the 181's

If I added a little weight, (I'm 193 now) - I could get there with a 400 bench, 500 squat and 600 dead. Bench is what scares me the most because 400 paused is like 420/430 normal. (technically if I hit 500/600, then I'd only need 371 on bench - which is much more doable). If I could manage to trim 12lbs without loosing strength - I could get there with a 370 bench, 470 squat, and 560 deadlift. I am probably close to this now.

If I can do that - I will go to Nationals - and if I qualify, maybe the arnolds. Jordan has inspired me, by making me jealous.

[Jordan Feigenbaum]

Doesn't your competition start today? Get off SS - and go kill the 181's! Jordan, that would be badass - come down to Charlotte man, I know I don't really know you other than here, but if you wanted to save on a hotel - we have an extra room and you could crash at my place. Only problem is - if you moved up to 198, and I stayed - we'd be in the same weight class

Don't embarass me in my hometown Jordan. I am thinking of doing either the USAPL Battle of the Border in March, or the NC State meet again in June. Assuming they are held in the same places next year, both are within 20-30 min of my house.

I have a new goal - I'm gonna put it out here so everyone can hold my ass to it. I want to reach raw elite, doing it drug free, at a USAPL meet. I think for the 198's its 1471, and if I can make the cut, its 1396 for the 181's

If I added a little weight, (I'm 193 now) - I could get there with a 400 bench, 500 squat and 600 dead. Bench is what scares me the most because 400 paused is like 420/430 normal. (technically if I hit 500/600, then I'd only need 371 on bench - which is much more doable). If I could manage to trim 12lbs without loosing strength - I could get there with a 370 bench, 470 squat, and 560 deadlift. I am probably close to this now.

If I can do that - I will go to Nationals - and if I qualify, maybe the arnolds. Jordan has inspired me, by making me jealous.

I lift on Saturday. There's a live stream for it apparently. Thx for the motivation my man! If I do come down to NC for the meet I'll def. be looking you up.

Raw Elite is my goal too, just gotta figure out a way to get there. For 181 I was thinking 473/355/568 or something like that. It's about 5kg+ on all my best gym lifts so it's kind of close I guess, but 1471 is daunting at this point.

12lbs would be nothing it you had a 24 hr weigh in!!!

[DRice311]

Thursday (8/2):

Deadlift:
5 at 375# - video here: http://www.youtube.com/watch?v=LelY24RImck
3 at 425# - video here: http://www.youtube.com/watch?v=CMRBUG-T88k
1+ at 470# - video here: http://www.youtube.com/watch?v=XNsIt1rzKTM
Got 6 at 470# - Because of how the numbers rounded - this is actually the same weight I did on the last 5/3/1+ cycle, so I went for an extra rep. Last time I got 5, this time 6. Not too difficult, I maybe could have squeezed another 2-3 out. Lower back was still a little stiff from speed deads and RDL's 2 days ago, so I didn't want to overdo it. This is why I love 5/3/1 - nearly every week, it seems like you are setting rep PR's.

Assistance:
Speed Squats - 8x3 at 235# - pause for 2 seconds in the hole and explode up. ~30-60 seconds between sets. Starting next cycle - I'm going to try to figure out a way to incorporate bands for some accomodating resistance.
Front squats - 1x10; 1x5 (wtf?); 1x3 (making up reps from last set) and 1x10 at 185# - I think I figured out what the hell is going on with my front squats. It seems I keep loosing the weight forward, and because its coming forward - its also putting alot of pressure on my fingers and wrists. Today my shoulders were pretty sweaty, so I though I was just getting tired and dropping my shoulders and the moisture was causing it to slip. Nope - since I deadlift in chucks, for the last two weeks I have not felt like bringing multiple pairs of shoes out on the gym floor - so I have just been squatting in my flat soled chucks. For my last set, I put my heels on two 5lb plates - problem solved.
LTE - 3x12 at 120#
Tricep Pushdowns - 3x10 at 197#
Seated Calf Raises - 1x15 at 215#; 1x15 at 240#; 1x15 at 250#

[DRice311]

Friday (8/3):

Pullups :
5 at 75# - video here: http://www.youtube.com/watch?v=RB1jgcKPCNU
3 at 85# - video here: http://www.youtube.com/watch?v=beZPynvUo8o
1+ at 95# - video here: http://www.youtube.com/watch?v=1eiOlqbKAJI
Got 6 at 95# - eh.

Assistance:
Pullups - 2x10 at 60#
Kroc Rows - 1x30; 1x10 each arm at 110#
Wide Grip Lat Pulls - 3x10 at 210#
Toes2Bar - 3x10
Ab Wheel Rollouts - 3x15
Cable Crunches - 3x20 at 190#

[Patrick Stroup]

Damn just realized you train 5 days in a row. That's badass.

Also do the battle on the border meet. Here is the entry form!

http://www.carolinastrength.org/Form...try%20Form.doc

[AdamW]

Awesome deadlifting and your pullups still make me fucking sick.