Bustermonkey2's Progress on 5 3 1

[bustermonkey2]

No- haven't even tried it. I've got a meet on October 27th. I'm hoping to break 300 lbs on bench (easy), break 400 lbs on squat (manageable) and hit 440-450 lbs on deadlift (very unlikely at 450). At this point my maxes are: 295 lbs for 3 reps on bench, 385 lbs for 3 reps on squat, 415 lbs for 5 reps on deadlift, and 177 lbs for 4 reps on press. A few days after the meet I will try to hit 200 lbs for a single on press, which will probably be just above bodyweight at that point. My original goal for end of year 2012 was 200 press,300 bench,400 squat, 500 deadlift at bodyweight of 200 lbs. I am pretty sure I can do the first three but my deadlifts are still lagging. The calculators say that I should have a single rep at deadlift of 484 lbs- but I think that's way too high.

I have some big changes in programming I am contemplating after October 27th meet. I am think of going to an isotonic/isometric type programming on all lifts like Bill Starr has recommended in the past. I am still not sure about it as there is very little current info about it- it seemed to be largely abandoned by the 1960's. Rip has said it puts lots of wear and tear on tendons/ligaments and is only for advanced trainees.

October 11 2012
Bodyweight at 209 lbs

Squats @ 385 lbs- 3 reps- PR- wrapped. I needed to practice using wraps as I haven't touched them in many months. I figured I would go for a triple rather than 5 since my legs go numb pretty quick and so moved weight up. These were actually pretty easy.
Squats x 5 @ 335- These were actually a little tough- maybe due to dieting.

Chins w/ 45 lbs- 5,6. These were ok.

Hang Leg Raises- 10, 6. OK

Dips w/ 70 lbs- 10,10. Reasonably tough.

I had to stop here due to time constraints. I am also feeling a little fatigued due to dieting.

[bustermonkey2]

Oct 14 2012
Bodywt @ 205 lbs

Bench @295 lbs - 2- Big Fail- I am clearly losing strength on bench due to weight loss. It seems like I lose about a pound on bench and press for every bodyweight pound I lose.
Bench x 5 @ 250- 4 sets -ok

Squats x 5 @ 315 lbs (4 sets) Very exhausted by end. Weight didn't seem so bad but diet is really impacting stamina.

[bustermonkey2]

Oct 16 2012
Bodywt @206- Ate a lot yesterday.

I'm getting close to comp. now on Oct 27th. I plan on doing run through on Oct 18th with squat/bench/deadlift. As such, I just did light assistance today.

Press @ 185 lbs -1 PR- Ok.
Press @ 200 lbs- 0- I really thought I'd be able to get it based on how 185 went up but I do think cutting weight has really affected pressing/bench.
Press x 5 @ 160 lbs (2 sets)
Press x 5 @ 135 (1 set). I paused each one a bottom- pretty tough.

Curls- I haven't done these in years. I just wanted to see how they feel in case I ever want to do powersports.
Curl @ 45 lbs -1
Curl @ 65 lbs -1
Curl @ 95 lbs- 1
Curl @ 115 lbs -1. This was tough and I did have some back movement. I have no idea how this compares to other people.

Chins ups at bodyweight- 20. I think this is PR but I can't remember.

Hang. Leg Raises- 6. My arms were limiting factor here.

Dips at bodyweight- 30- These were actually pretty easy but didn't want to be worn out for next workout.

Situps, unweighted- 20- Tough.

[bustermonkey2]

Oct 18 2012
Bodyweight @ 203.0 lbs

Meet Prep.

Squats x 3 @ 380 lbs- Pretty tough w/ wraps.
Bench x 3 @ 285 lbs- Pretty tough.
Deadlift x 3 @ 410 lbs- Pretty tough.

Obviously, weight loss has affected my weight lifting capacity. I estimate I've lost maybe 12 lbs on bench and maybe 5-10 lbs on squats/deadlift. I am hoping at least some of that will bounce back after weigh in and I get a chance to really eat the night before lifting.

I'm thinking the following for openers on the 27th:

Sqt :172.5 kg (380 lbs)
Bench: 127.5 kg (281 lbs)
Deadlift: 185 kg (408 lbs)

I can then jump 10 kg on each lift after that and see how it goes.

[bustermonkey2]

Oct 26 2012
Weight at 198.6 lbs

I was out of town for most of the last week and so didn't work out. I was able to keep weight around 202-203 lbs, which is tough when eating out a lot. Meet is tomorrow. I weighed 202 lbs yesterday morning. I ate only 1/2 of a chicken Caesar salad on 10/24/2012. I ate nothing yesterday-just lots of fluids- and woke up today to 198.6 lbs. That was a relief so I had a bowl of light soup and I'm stopping all fluids at 9:30 a.m. Weigh-in is tonight at 7:00 p.m. I'm not pleased with last workout 9 days earlier- I prefer it to be 7 days before but the trip got in the way.

[bustermonkey2]

Oct 27 2012

Iowa Regional Meet Results
The night before I weighed in at 197 lbs. Cutting weight was very hard this time due to being out of town almost a week prior to the meet. After weigh-in, I ate/drank a lot and weighed 204 lbs before meet. Most of this weight was fluids.

Squats 182.5 kg, 402.3 lbs PR
I started at 170 kg, got it but weight felt heavier than it did a few weeks earlier when I weighed 215 lbs. I went to 182.5 kg (402.3 lbs) and got it but only barely. I got one red light and I was convinced I was too high until I saw a photo and it did look like I made depth. I then went for 137.5 and the spotters grabbed it and said the weight went forward. It didn't feel like it too me but it was very possible as it did feel very heavy.

Bench 137.5 kg, 303.1 lbs PR
I started with 125 kg, which felt easy. I jumped to 135 kg and it went up very slowly and then 137.5 kg. I got it but it was very slow and I got 1 red light. Bench was much harder than a few weeks ago.

Deadlifts 195 kg, 429.9 lbs
I started with 185 kg and it was fine. Then at 195 it was slow but ok. I then tried 200 kg. I got it up very slowly but got 2 red lights and I was told I hitched it a little. It's always frustrating to get it up and have it not count.

My total was 515 kg or 1135 lbs. I am happy with these results, as I set 3 pr's and managed a 400 lb squat and 300 lb bench. Having said that, I think the weight loss from 215 to 197 took a big toll on my strength. I really fel like it dropped about 20 lbs off each lift based on how the openers felt. I may move up a weight class next time.

[bustermonkey2]

I'm starting a new log in Competitive Lifters Section. I'm hoping more people will see it and can offer help.

It is now here: http://startingstrength.com/resource...ad.php?t=34955

[bustermonkey2]

I'm hopeful anyone that used to comment here will continue to do so in new log- I always need another set of eyes to point out bad programming.

[Róbert Kovács]

Oct 27 2012

Iowa Regional Meet Results
The night before I weighed in at 197 lbs. Cutting weight was very hard this time due to being out of town almost a week prior to the meet. After weigh-in, I ate/drank a lot and weighed 204 lbs before meet. Most of this weight was fluids.

Squats 182.5 kg, 402.3 lbs PR
I started at 170 kg, got it but weight felt heavier than it did a few weeks earlier when I weighed 215 lbs. I went to 182.5 kg (402.3 lbs) and got it but only barely. I got one red light and I was convinced I was too high until I saw a photo and it did look like I made depth. I then went for 137.5 and the spotters grabbed it and said the weight went forward. It didn't feel like it too me but it was very possible as it did feel very heavy.

Bench 137.5 kg, 303.1 lbs PR
I started with 125 kg, which felt easy. I jumped to 135 kg and it went up very slowly and then 137.5 kg. I got it but it was very slow and I got 1 red light. Bench was much harder than a few weeks ago.

Deadlifts 195 kg, 429.9 lbs
I started with 185 kg and it was fine. Then at 195 it was slow but ok. I then tried 200 kg. I got it up very slowly but got 2 red lights and I was told I hitched it a little. It's always frustrating to get it up and have it not count.

My total was 515 kg or 1135 lbs. I am happy with these results, as I set 3 pr's and managed a 400 lb squat and 300 lb bench. Having said that, I think the weight loss from 215 to 197 took a big toll on my strength. I really fel like it dropped about 20 lbs off each lift based on how the openers felt. I may move up a weight class next time.

Congrats on the great results! Awesome.

[bustermonkey2]

Thanks Seti- I was happy with the results but I do think I'm going to move up a weight class next time.