The Jungle

[400Lb Gorilla]

5/3/1 Wave 4 Week 2
Squat/Bench Day
Weight: 216 pounds

Squat
135x10
185x10
225x8
275x5
320x3 vid
370x3 vid
415x3 (PR) vid

Benchpress
45x10
95x10
135x5
185x5
235x3 vid
270x3 vid
300x5 vid

Not a bad way to go. I went in knowing that these were going to be the only two lifts of the day, other than my hip and shoulder mobility stuff. Because of that I got that third rep on 415, when I probably shouldn't have lol.
Last wave on week 2 I hit 300 for 4 reps. This week I managed 300x5. Boom, improvement

 

[400Lb Gorilla]

Thanks Iron-game. I try to keep a somewhat regular workout schedule. Right now it is 5/3/1, obviously, because it is fairly flexible.

5/3/1 Wave 4 Week 2
Deadlift Day
Weight: 215 pounds

Deadlift
135x12
225x8
315x5
390x3 vid
450x3 vid
505x3 vid

Chin-ups
BWx8, 8, 8, 6, 6, 5
**** vid of first set

Wide-grip Pullups
BWx5, 5, 5
vid of one of these

BB Curls
45x20
45x15
45x15
45x15


Kind of surprised I got 505x3 on the deads tonight. Was not really feeling this one going in. Glad I decided to get in there though. 505x3 is nothing new but it felt really good to be able to pull a triple over 500 and without much difficulty. Now all I need is to keep this momentum going and I might be lucky enough to pull, squat, and push something new as a max in a couple of months

 

[BrotherIron]

Nice pulls.

 

[400Lb Gorilla]

Thanks BI

5/3/1 Wave 4 Week 3
Press Day
45x15
95x10
135x7
175x5 vid
200x3 vid
225x1 vid
225x1.5 vid

Did other stuff that felt pretty good all in all but forgot to write any of it down. Push press, lateral raise/rear delt flye superset, and shrugs. Not too terrible. I felt really good today so I jumped the gun a little and did this a day earlier than planned. Not sure how this week will go so I am going to take advantage of the times that I am itching to get in there. I will eventually get all the videos edited and posted. I have been lazy about it lately, mostly because they are not really showing me doing anything new and any mistakes I am making I am catching.... and trying to correct.

 

[400Lb Gorilla]

 

[400Lb Gorilla]

5/3/1 Wave 4 Week 3
Squat/Bench Day
Weight: 214 pounds

Squat
135x8
185x8
225x6
275x5
345x5 vid
390x3 vid
435x1 vid

Benchpress
45x20
95x10
135x8
185x5
250x5 vid
285x3 vid
320x2 vid

Front Squat
135x6
185x6
225x5
275x3 vid
275x2
225x3

CG Bench
135x6
185x6
225x6
275x3 vid

435 was easy. I do not think I would have gotten a second rep if I tried, though. 320 was not too bad. I went for two simply because the first rep was ugly. Front squats were strong-ish. CGBP was strong-ish but triceps and shoulders were fried after the 275. I am still getting lighter and so far not having any issues with keeping up with 5/3/1. Not sure when deadlift day will be but looking forward to it!

 

[400Lb Gorilla]

Another hyooooge day:

5/3/1 Wave 4 Week 3
Deadlift Day
Weight: 215 pounds

Deadlift
135x8
225x7
315x6
365x5
420x5 vid
475x3 vid
530x2 vid- I think my best is 535 or 545 for a double

Chin-ups
BWx8,8, 8, 8, 8
Got a vid of the third set.... I think

BB Rows
135x15
155x15
175x12
195x12
195x12

DB Curls
25x10
25x10
35x10
35x10
35x10

DB Hammers Curls
45x10
45x8
45x8
45x8


Like I said, it was a hyooge day. The 505x3 last week gave me a nice confidence boost so I had a good deal of ego backing me up on this one. I do not remember what my best 2 rep pull is, but I know it isn't much more than 530. I am calling today a win.
My plan now is to take a week off, like normal, and do a mock meet the week after and maybe press that day, too. I am not going for all out maxes. I am just looking to get a good "total".... and I am doing this mostly because the week in between Christmas and New Years is not the best time for getting any real training done. Plus I am going to be looking to finally do my second attempt at a PL meet in 2017. It still irks me a little that I cannot say I have completed an entire full power meet. Getting DQ'd on bench is going to bother me until the day I correct it
And it will not be a 100% RAW meet this time lol

 

[BrotherIron]

Another hyooooge day:

And it will not be a 100% RAW meet this time lol

Dare I say..... knee wraps???

 

[400Lb Gorilla]

Dare I say..... knee wraps???

Yep. Although I have not been using them lately, I will be using them at the next meet.

This was the big set from yesterday. youtube seems to be having issues with the editor tool. Not sure why

 

[BrotherIron]

You're going to want to use them before the meet or it'll throw you off and not help you. Personally, I think you should put them in periodically.

 

[400Lb Gorilla]

No doubt. I must meant I havent been using them lately. I will probably start including them in the training fairly soon.

Test Week... sort of

Press Day

Press
45x10
95x8
115x5
135x5
160x5
185x3 vid
205x3 vid
235x1 vid


Push Press
235x1
245x1


Thats it. Did not really feel like this one.... so I did it anyway I got what I wanted. I am only trying to hit my working maxes for the next wave.

 

[400Lb Gorilla]

Mock Meet Day
Weight: 214 pounds

Videos of all attempt sets

Squat
w/u- 135x5, 185x5, 225x5, 275x5, 315x3, 365x1

405x1
445x1
465x1

Benchpress
w/u- 45x10, 95x8, 135x6, 185x5, 225x5, 275x1

300x1
320x1
340x1

Deadlift
w/u- 225x5, 275x5, 315x5, 365x3, 405x1, 455x1

500x1
545x1
565x1

Not too shabby at all. I got what I was going for, or close enough to it that I am happy with it.