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  • Cycle 1 week 2 of 5/3/1

    Deadlift: 185x3 , 215x3 , 240x8
    Press: 70x3 , 80x3 , 90x8
    Dumbbell Row: 50 x 10/10/10
    Dumbbell Incline Bench: 45s x 10/8/8
    Triceps Push down: 90 x 10/10/10
    Cable curl: 80 x 10/10/10



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    • Squat: 330 x 5 x 5
      Bench Press: 215 x 3 x 5
      Chinups: AMRAP in 7 minutes - 78
      The Champagne of Beards

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      • Originally posted by RichMahogany View Post
        Squat: 330 x 5 x 5
        Bench Press: 215 x 3 x 5
        Chinups: AMRAP in 7 minutes - 78
        For your chinups, is there a reason you always do 7 minutes? And how do you usually split these up? Just curious

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        • Pre-clock-in gym slap. Deadlifted 255 x 3, 3, 2, cleaned up and clocked in.
          Crohn's, doing SCD

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          • Originally posted by ColeTrain View Post
            For your chinups, is there a reason you always do 7 minutes? And how do you usually split these up? Just curious
            Doesn't allow ATP to be fully restored. And because Mike Tuscherer says it's a good idea. I've been playing around with different pacing schemes and it seems to make very little difference, except that about halfway through, I switch to singles so I avoid the eccentric portion of the movement. Today I did 12, 8, 5, lots of singles, a few triples and doubles mixed in.
            The Champagne of Beards

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            • Rich, how was the pulling seminar?
              In matters of style, swim with the current. In matters of principle, stand like a rock.

              This message has been intercepted by the NSA, the only branch of government that listens.

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              • It was very cool. I think they may do a squatting/pressing one at the same location because so many of us asked for it.
                The Champagne of Beards

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                • Originally posted by RichMahogany View Post
                  Doesn't allow ATP to be fully restored. And because Mike Tuscherer says it's a good idea. I've been playing around with different pacing schemes and it seems to make very little difference, except that about halfway through, I switch to singles so I avoid the eccentric portion of the movement. Today I did 12, 8, 5, lots of singles, a few triples and doubles mixed in.
                  I'll have to try that sometime. Thanks

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                  • 2-2-2-2-2 power clean 105lbs
                    3 rds (finished in 9:06):
                    10 dead lifts 205lbs
                    25 box jumps


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                    • 5x145 OHP

                      This is the 3's week of cycle three for me. I hit the same reps as I did last cycle in single week with the same weight. Kinda sucks. I really wanted to hit 6-7. Especially after cranking out 9 at 135 in 5's week.

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                      • Tut
                        3x1min each rowing than curtsy lunge
                        2x1 min ea rowing than side lungs
                        2x 1 min ea rowing than back lungs
                        Tabata kettlebell swings

                        Cool-down: stretching

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                        • What is your workout today?

                          531 W2D2:
                          Deadlift
                          5x 110 / 140 / 170 wu
                          3x 195 / 225 / 250x7 work set
                          (12x back ext + 15x leg raise) x5



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                          Last edited by urbansix; 06-14-2014, 09:21 AM.

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                          • I'm at my competition right now! First time full power. Done with squats. Hit all 3 attempts. White lights all the way. 3rd attempt was a clean 242.5lbs. That's a 12.5lb PR. I'll take it. Bench is next. Should be fine. Deadlift after that. Stay tuned... ;-)


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                            • Originally posted by edennperez1 View Post
                              I'm at my competition right now! First time full power. Done with squats. Hit all 3 attempts. White lights all the way. 3rd attempt was a clean 242.5lbs. That's a 12.5lb PR. I'll take it. Bench is next. Should be fine. Deadlift after that. Stay tuned... ;-)


                              Sent from my iPhone using Marks Daily Apple Forum
                              Awesome! Keep it up and keep us posted.

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                              • Dead 295x10

                                I ain't doing jack shit for assistance today

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