5/3/1 POWERLIFTING LOG - TEAM TRIUMVIRATE

WEDNESDAY
not a training day, just eating and resting.
just looking at sorting out my diet in a few weeks, so sorting what that's going to look like.

THURSDAY
 
did not train, ill.
slept untill about 1ish, then from 4-6ish.
 
annoyed about this.

FRIDAY
 
went to sleep last night about 11, woke up today at 1:30.
cancelled work i felt that bad, which is unlike me.
i just popped out to get some mcd's.
fell pretty bad, but hopefully will train tomorrow.

SATURDAY - DEADLIFT (DELOAD)
60 x 3 (6)
100 x 3 (4/5) - technique work
 
BARBELL WALKING LUNGES
60 x 10 steps (5)
 
PLATE PUSHERS
20 x 10m strip 2 runs. (3)
35 x 20m strip 2 runs
45 x 10m strip 1 run
 
This was a great workout, the plate pushers were a great gpp, got the heart rate sky high, felt like i was going to puke a couple times - will be doing this again.
 
walking lunges were good, got glute doms. these are good when the gym is empty, otherwise they are impractical.
 
 

looking in to carb back loading at the moment going to see if i can run that for a while to lose some  fat gain, whilst keeping the strength gains and energy. i'll log my diet aswell here too, if i run it.
only problem i see currently is i can't consume protein shakes without getting chronic heartburn, so i will need to figure out how to take them or a replacement!

SUNDAY - REST
Ate a boat load, up to 87kg.

MONDAY - BENCH - 3 WEEK - 5:30 - 6:40
 
i came in and had a migrain, causing me to stop training. the arch on the bench was killing my head despite ibuprofen etc was horrible. also had trap/neck issues, and right wrist pain.
 
Limited arch practice, rolled out for not long enough, and stretched with bands.
 
BENCH
60 x 5
70 x 5
80 x 5 (slow) - this is where i stopped.
 
CGBP INCLINE
50 x 10
70 x 5 (weak/head-trap pain)
50 x 10
 
called it a day here, stretched and rolled out all body for the rest of this session, was annoyed that it was not a good session. missed a lot recently.
 
 
 

TUESDAY - SQUAT - 3 WEEK - 5:20 - 6:40
 
rolled out, stretched with band and lots of hip stretches having still doms from saturday.
 
60 x 12
80 x 6
100 x 4
110 x 4 (did 1 extra here as i wanted to get a better feel and tightness was not happy with first few)
120 x 3
 
Singles, these will be uploaded onto my channel:
130 x 1
130 x 1 (back start rounding)
130 x 1 (more evident back rounding)
PR - most singles at this weight & speed.
 
GM'S LOW BAR WIDE ARCHED
80 x 10
80 x 10
70 x 12
70 x 12
70 x 12
 
HAMSTRING CURLS
15 x 15 (each side)  - 5 sets
 
HANGING LEG RAISES
(lower back on bar in rack - as shown by matt wenning in westsides book of methods)
10-15 for 5 sets.
 
the leg raises and ham curls were done within 10 minutes and no rest other than to drink some water, it was productive. we just set 10 mins after doing our main assistance (good mornings) to just hit what was needed, got a sweat on, felt good.
 
great session overall, going to start back loading sooner than i thought, ran out of trousers and i dont want to fork out for new ones right now. im thinking maybe next week, or just after - shall log here.
 

[tube ] http://www.youtube.com/wa...re=channel_video_title [/tube ]

[tube]http://www.youtube.com/watch?v=Da1ewBoQ6Wk[/tube ]

THURSDAY - MILITARY PRESS (3 WEEK) 5:20-7
 
stretching with green band, and pressing with the bar.
 
40 x 3
40 x 3
40 x 3
50 x 3
55 x 3
 
62.5 x 1 PR
65 x 1 PR
65 x 1 PR
 
was happy with the pressing, these were done as singles after my main work. the speed was good had another couple of singles in the tank.
 
DUMBELL PRESS FLAT - tucked,arched,throwing them cock to head ( i can't remember the name of these now, a guy from westside does them relgiously)
 
28 x 12
28 x 12 Most i've done on these in ages.
28 x 10
28 x 4
28 x 8
28 x 3 .
 
JM PRESS
40 X 10
40 X 8
40 X 6
40 X 10
40 X 3
 
CHINS
+20 X 10
+20 X 5
+20 X 3
+20 X 3
+20 X 3
+20 X 3
+20 X 3
+20 X 3
 
'WENNING' LEG RAISES
10, 10, 10, - Then 3 burn out sets
 
HAMMER CURLS
18 x 12
18 x 12
18 x 12
18 x 12
18 x 12
 
Then i hit the tread for gpp :
30mins,15% incline (the highest)
 
2.22km,4.32kph,
HR Avg 161, 340 cals,
> this is about what i want to burn each gpp session so it was good.
 
training was good, 30-45 secs rest during assistance work. even my singles for my main were done within a couple mins of eachother.
 

FRIDAY - GPP/EXTRA WORKOUT
 
Cycled to the gym (20 mins)
KB SWINGS
24 X 20
24 X 20
20 X 20
24 X 20
20 X 20
24 X 20
20 X 30
- Dont know how many i did, this is really rough i just did about 30 seconds of them.
 
NECK CURLS?
20 X 10
20 X 10
20 X 10
20 X 10
20 X 10
 
Lying leg raises *on bench hands strecthed far out holding on o bar*
10, 10 , 10, 10 ,10, 10
 
MISC STRETCHING
 
Cycle home (30 mins)
 
DAY 1 - CARB BACKLOADING.
8am - misc fat burner that i had a sample of.
830 - large black coffee
11 - 240g of tuna, 30g walnuts
1130 - large black coffee
1 - 300g cottage cheese
4 - 3 eggs, 5 bacon, 2 tbsp of oil
(pre workout only 10g of carbs)
630 - 2 bananas, 3 slices of cake.
8 - 400ml of milk
9 - lots of pasta, meat, & cheese.
 
came to 3400 cals, 140 fat, 300 carbs, 220 protein.
only had about 25-30g of carbs pre-workout which is what i needed, also i had a macro split of 50 fat/5 carbs/ 45 protein before i loaded on carbs which is ok, could of done with some more protein but thats an issue with not having shakes at the moment.
 
THINGS TO WORK ON:
i needed more veggies during the day to keep me going, also not as long after workout before eating. but in fairness i just went for it this morning, i didnt prep to get the stuff.
 
i think tomorrow if i can do the same but try to aim for less cals, maybe shoot for just 3000 or so, then get that down a bit.
 
start to use supplements such as fish oils, creatine and leucine.
 
THOUGHTS:
felt awful this morning and very shakey, was looking forward to eating carbs though that first banana was exiting, the longest ive been without carbs in a long time. im looking forward to the results and this to become more normal but i know this will be hard at first.





 
 

SATURDAY - DEADLIFTS - 3 WEEK
 
60 x 10
100 x 5
120 x 1
140 x 1
160 x 1
170 x 3
180 x 3
 
205 x 1
205 x 1 PR for most singles
 
45 Degree Hyper - Green Band
20, 20, 20, 20, 20 - with about 30 seconds rest - killer.
 
Farmers Walk
46kg x 25m
46kg x 30m
 
 
 

Some training footage from today:
180 x 3

 
205 X 1

 
 

SATURDAY - CARB BACKLOADING
Fatburner
Black coffee
2 Tins tuna & 30g of nuts
Black coffee
-workout-
2 bananas, 1 pack of oreo cookies
 
I went for a 40 min fast walk.
 
Lamb, potatoes.
 
such a bad day eating wise, i ate next to nothing.

SATURDAY - I felt awful, no energy in the morning and in workout but i turned it on to get a PR.
 
SUNDAY- Birthday Meal with family.
 
Woke up really late, Black coffee.
2pm 3 eggs & black coffee
6pm beef, potatoes, the works - great meal
followed by ice cream.
 
didnt feel i hate much appetite today, but didnt feel tired i felt quite energetic.

Hi mate, good lifting. But on that 180x3 deadlift video, do you realise that only the first rep is a deadlift, and the other two reps are SLDL! Your knees don't bend at all with them. Not necessarily a problem I suppose but personally I wouldn't fancy trying to heave the weight up with just my lower back like that when training near max effort!

This is very true and can't say i have noticed that, i have noticed in the past that sometimes my heavier singles would almost be straight leg too but hadn't notice it that it happened after the 1st rep - brilliant advice, as im sure i could find it a bit easier using my legs! did you notice any similar negatives about my 205?
 
i will use my legs and post next dead session! thanks CK

This is very true and can't say i have noticed that, i have noticed in the past that sometimes my heavier singles would almost be straight leg too but hadn't notice it that it happened after the 1st rep - brilliant advice, as im sure i could find it a bit easier using my legs! did you notice any similar negatives about my 205?
 
i will use my legs and post next dead session! thanks CK