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01-10-2014, 01:52 PM #2221
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01-11-2014, 12:10 AM #2222
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01-11-2014, 10:43 AM #2223
Bench Day: C4 W4.1 -- 5/3/1 - Deload Week
Mobility Work:
Foam Rolling
Thoracic Release
Voodoo Floss
Band Dislocations
BB Flat Press: Paused Bench
135X5
165X5
205X5
135X5
165X5
205X5
DB Incline Press:
70'sX10
70'sX10
70'sX10
Pec Dec:
175X10
175X10
175X10
Tricep Pressdowns:
100X10
100X10
100X10
Machine Dips:
150X10
150X10
150X10
Cardio: MISS, treadmill (Max incline, 3.8 speed) 300 cals.
NOTES:
Just a run off the mill bench deload. Just followed my training worksheet's weight suggestions.
Kept everything light and added cardio session in.
Will hit my 5/3/1 Day on Front Squats tomorrow, didn't do it today since I did heavy DL yesterday.
I did 335X1 last week, so we'll see if I can top that. Will vid the sesh.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-11-2014, 10:44 AM #2224
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01-11-2014, 01:56 PM #2225
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01-11-2014, 01:56 PM #2226
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01-11-2014, 07:17 PM #2227
Thanks man, yeah I think I found out the culprit. I just haven't slept good at night in the last couple of days.
I've been enjoying the active deloads instead of just not going to the gym at all
I'm a knee-sleeves type of raw guy during squats.
I like to slap some baby powder on my hands prior to DL'ingCONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-13-2014, 07:44 AM #2228
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01-13-2014, 11:06 AM #2229
Front Squat Day: C3 W3.5 -- 5/3/1 day
Mobility Work:
Foam Rolling
Thoracic Release
Band Dislocations
Band Hip Opener
Barbell Front Squats:
115X5
145X5
175X5
Working Sets
225X5
255X3
285X1
315X1 - joker set
345X1 - joker set, PR
365X0 - no cigar
NOTES:
I'm on deload this week but can't skip on front squat 5/3/1 day so I hit it this morning.
Running late so this is the only thing I hit this morning. I noticed on vid few adjustments I need
to make on my form but happy with PR.
What I've been gunning for 375X1 front squat from 6 months ago. This is my 4th-5th front squat session in so getting used to of doing it again along with
a low bar squat session on the same week.
Vid...
Last edited by audieswu; 01-13-2014 at 01:10 PM.
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-14-2014, 11:28 AM #2230
OHP Day: C4 W4.2 -- Deload Week
Mobility Work:
Foam Rolling
Thoracic Release
Voodoo Floss
Band dislocations
Standing OHP: Strict
95X5
115X5
145X5
145X5
115X5
95X5
Assistance Work:
DB Side Laterals:
20'sX10
25'sX10
25'sX10
Facepulls:
80X10
100X10
100X10
Tricep Pressdowns:
100X10
100X10
100X10
100X10
Parallel Bench Dips: (using hyperextension platform)
BWX10
BWX10
BWX10
BWX10
-- place feet on the bench and do the sets.
Cardio: MISS, treadmill (max incline, 3.8 speed) 300 cals.
NOTES:
Just a run off the mill OHP deload training. focused on form and the tips I received on getting my OHP stronger so I tried that today.
I was gonna go with a Ninja mode on my mini-cut but slutever I'll say it, I'm doing a mini-cut to get down to 220
I'm currently at 235, so 15 lb. weight loss should be easily attainable. I know how to cut now properly so just practicing what I've learn from the past.
Deload deadlift sesh tomorrow.
Last edited by audieswu; 01-14-2014 at 12:30 PM.
CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-14-2014, 09:45 PM #2231
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01-15-2014, 05:28 AM #2232
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01-15-2014, 06:29 AM #2233
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01-15-2014, 08:27 AM #2234
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01-15-2014, 11:35 AM #2235
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01-15-2014, 11:47 AM #2236
Sick front squat Audie, so strong man. The new shirt looks sick too!!!
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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01-15-2014, 11:54 AM #2237
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01-15-2014, 12:11 PM #2238
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01-15-2014, 12:40 PM #2239
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01-16-2014, 10:31 AM #2240
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01-16-2014, 12:49 PM #2241
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01-16-2014, 01:37 PM #2242Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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01-16-2014, 02:10 PM #2243
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01-16-2014, 03:57 PM #2244
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01-16-2014, 06:32 PM #2245
You will for sure man! I mailed you the Unleash the Beast shirt today.
Happy B-day bud
Thanks bro, I'm planning to do the state meet here in Nov. of this year. I want to take almost an entire year to train as guy's like Tee will be on my weight class of 220
That kid is a beast and will be cool to compete on the same stage with him. Apparently he owns the current world record in squat and #2 overall on total weights lifted (as of Nov. 2013, 220 lb. class).
I've been in contact with my boy Brandon Campbell since he is being coached with the man himself, Dan Green. So, who knows I may actually hire Dan when I come up with the funds.
LOL, I still need to clean that form a bit but happy with the strength progress on that regardless
Soon.jpgCONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-17-2014, 06:52 PM #2246
Deadlift Day: C4 W4 -- 5/3/1 -- Deload Week
Mobility Work:
Foam Rolling
Thoracic Release
Band Dislocations
Deadlift:
135X5
225X5
315X5
Working Sets
325X5
365X5
365X5
315X5
Assistance Work:
DB Alt. Arm Rows:
70'sX10
70'sX10
70'sX10
- each side
Neutral Grip Pulldowns:
130X10
145X10
160X10
160X10
Hyperextensions:
+25X10
+25X10
+25X10
NOTES:
Run off the mill deadlift deload session, actually worked on some form today. Tried a new approach to DL'ing and felt nice.
Off tomorrow for some family gathering will be back on Sunday and back for some real lifting after I say Hi to J.C.CONQUERING BARBELL
www.conqueringbarbell.com
DUP Training Powerlifting Log: http://forum.bodybuilding.com/showthread.php?t=154586623
***Powerlifter Crew***
Instagram: Conquertheweights
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01-17-2014, 07:08 PM #2247
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01-17-2014, 07:15 PM #2248
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01-17-2014, 09:02 PM #2249
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01-17-2014, 11:08 PM #2250
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