Seth's Training Log

Video of 250x3 or it didn't happen.

KKeough wrote:

Video of 250x3 or it didn't happen.

You're too funny!

I don't know how much weight is on the bar, but it looks awesome!

Thanks for the pic. Signature eyes closed and all!

A little about the meet. I definitely wasn't happy with my performance but I wasn't completely disappointed either. I totaled 1184 going 413-264-507. My training cycle leading up to this meet was not very solid and I know I programmed to heavy. Also the fact that my squatting was troublesome throughout it did not help. Like I said I'm not satisfied at all, but what can I expect when I have a pretty poor training cycle running up to the meet.

My plan now is to run 5/3/1 for as long as possible. I know this will be slower progression, but it will be steady, and that's what I need at this point. This will also allow me to add in some conditioning. This will consist of hills, sprints, sled pulls when I can get to the rec building, and anything else I might find I like along the way. I'm really looking forward to some steady progress. The first training cycle of 5/3/1 for me will be without a belt or wrist wraps. This is much needed. Here is my training session from today:

press
95x5
110x5
125x12

db press
65s, 75s, 85sx10

lat pulldowns
3x20

db cleans
3x10

bb curls/OH tri ext w/ bb superset
3x20 each

Notes: 125x12 felt strong, I worked for it but I still left a few in the tank.

4/23

deadlift
250x5
280x5
325x15

front squats
125x10
145x10x2

lying leg curls
3x12 each

hypers
3x12

ab pulldowns
3x12

conditioning
8 25-30 yard sprints at about 75%

Notes: As I mentioned yesterday everything was beltless and will continue to be until otherwise noted. Deadlifts felt good, left a couple in the tank. Really focusing on being explosive and squeezing at the top on every rep. I am awful at front squats. I am slow and extremely out of shape as well. That's all.

4/25

bench press
160x5
185x5
210x8

incline bench
75x10
90x10
105x10

pullups
x12, 10, 5, 5, 5

facepulls
3x20

EZ bar curl/skullcrusher superset
3x20 each

Notes: Focusing on good pauses and explosion out of the bottom. I am going to aim for conditioning two days a week.

105 lbs. on the incline bench? wut?

I think the program is basing my percentages for incline off of my OH press training max which is pretty low. I will probably adjust the numbers there as I go.

4/26

squat
205x5
240x5
270x9

SLDL
200x10x3

GHR
3x12

reverse hypers
3x15

ab rollouts
3x8

4/29

press
105x3
120x3
135x8

db bench
70s, 75sx8
80sx6

bent rows
135x15x3

db cleans
1x12
2x15

bb curl/oh ext superset
50x20x3 each

4/30

deadlift
280x3
320x3
360x8

front squat
125x8
145x8
165x6

lying leg curl
3x15

hypers
3x15

cable ab pulldowns
3x15

sled pulls (35ish yards)
3 trips down and back

sled push (25 yards)
1 trip down and back

5/2

bench press
175x3
200x3
225x8

incline press
115x8
135x8
155x6

pullups
3x12 varying grips during sets

lying db ext/hammer curl
3x20 each

facepulls
3x20

Notes: Bench felt great today. 225 felt good and moved well. I felt much more rested and fresh than what I'm used to from the last training cycle.

4/3

agile 8

squat
225x3
255x3
285x8

sldl
200x8
225x8
250x6

GHR
3x15

reverse hypers
3x20

ab rollouts
3x8

weighted carries (20 yards down, 20 yards back)
85 lb DBs x5 trips

5/6

press
110x5
125x3
140x7

db bench
75sx5
80sx5
85sx5

pendlay rows
135x10x3

db cleans
1x20
2x12

bb curl/OH tricep extension superset
3x20 each

Notes: Pressing felt good. I was going to go for 8 or 9 but after 7 I kind of lost my balance. Still a good day.

4/7

deadlift
300x5
340x3
380x7

front squat
145x5
165x5
185x5

leg curls
3x15

hypers
3x12

decline situps
3x15

sprint/walks
5 laps = 10 30 yard sprints

Notes: I'm really focusing on squeezing at the top on every deadlift rep. I feel like I didn't finish every rep last training cycle and I don't want to cheat myself this time around.

5/9

bench press
185x5
210x3
235x6

incline press
135x5
155x5
175x5

pullups
3x12, varying grips during sets

facepulls
3x15

bi/tri superset
3x20

Notes: All pressing felt great today. Tomorrow is my last day of the first cycle of 5/3/1 and I have to say I'm very happy with how its gone so far.

5/10

squat
240x5
270x3
300x5

SLDL
225x5
250x5
275x5

GHR
3x10

hypers
3x10

leg raise
3x10

Notes: Last day of my first cycle of 5/3/1 and I am very happy. Lots of PRs set.

Be sure to grab the 5/3/1 books out of the dropbox folder. Username/password are in the thread.

I actually have the 5/3/1 for powerlifting in paperback it was an easy read.

5/14

Missed a training session yesterday so today was a double whammy

deadlift
265x5
305x5
345x10

press
100x5
115x5
130x12

leg press
4ppsx10x3

dips
4x10

pullups
3x10

leg curls
3x15

strict db cleans
3x15

hypers
3x15

abs

notes: I was happy with deadlift and pressing today.

Seth wrote:

sled pulls (35ish yards)
3 trips down and back

sled push (25 yards)
1 trip down and back

where is dis

At the rec building. A couple of the sleds have handles on them so you can push them as well its kind of nice.

5/16

bench press
165x5
190x5
215x9

incline press
125x10
135x10
145x10

pendlay rows
135x10x3

facepulls
3x15

bb curl/OH extension
3x20 each

Notes: Not a particularly great day but I got in and got the work done. Really focused on squeezing my shoulders hard during the face pulls.

How's the sled conditioning been working out for you?

I haven't done any for a couple weeks, just been super busy. But I'm planning on getting back to it since school is done now.

5/17

squat
215x5
245x5
280x7

goodmornings
135x10x3

GHR
3x15

reverse hypers
3x15

ab pulldowns
3x15

Notes: I lifted a little after 1 pm today on an empty stomach. I wasn't trying to set any PRs, just get in and do the work in the time I had. This whole week has been like that. I should be able to push training a little harder now since I'm not so dang busy and stressed.