Mouse moves North of Vag: Training Log

[Mouse]

Ok - a fresh start from This Mouse Will Roar


I started here on 7 January 2008 with SL:

Squat 50kg - 5x5
Press 20kg - 5x5
Row 40kg - 5x5
Bench 35kg - 5x5
Deads 60kg - 1x5


Since then it has mainly been SL.
I did an 8 week cycle of Stephan Korte's 3x3 and I have to say I was very pleased with it.
Currently on 5/3/1 and this is where I will reset.

I have been reading the 5/3/1 e-book several times of late and I seriously need to re-assess where I am going.

As of this new log my current maxes are:

Squat 155kg x1
Bench 100kg x1
Deads 200kg x1
Press 65kg x1

So, where from here?

My main goal remains a 227kg (500lb) deadlift and a 180kg (400lb) squat for 2010.
Secondary goals are Bench 112.5kg (250lbs) and Press 80kg (175lbs), maybe more, we'll see.

I seriously need to get some conditioning in, so i'm looking at running 2-3 times per week as well.


Starting maxes are going to be:

Squat 140kg
Deads 180kg
Bench 85kg
Press 50kg

Route taken:

5/3/1 Main lifts
Assistance
Press 3x10 / Arnold DB Press 3x8 / Chins 50
DL 3x10 / SLDL 3x8 / TGU 3x5
Dips 3x10 / DB Rows 3x20 / Chins 50
Squat 3x10 / Lunges 3x8 / TGU 3x5

Will re-evaluate the assistance as needed.


There we are - lets get North of Vag.

[Mouse]

Monday 7 December 2009
5/3/1 Cycle 1 - Press Day

32.5kg x5
37.5kg x5
42.5kg x11

30kg 3x10

Arnold DB Press 12.5kg 3x8
Chins - BW - sets to 40


Everything went well.
Lost the will to live with the chins, but 40 is a good start.

Great WO

[Wellhairedbeast]

Nice work out, i will be very interested to see how the Arnold DB Presses help with re. to the OHP, when i just had a set of dumbbells i used to do them and they were one of my favourite exercises. I mainly used them because they engaged the chest more and i didn't have the bench so i used them to make sure my chest wasn't neglected (until i discovered floor presses).

You got loads of volume on the OHP there, and i wouldnt complain about 40 chins

[atypical1]

Another victim of the 5/3/1 bug....

james

[mpetry]

ah a new log. great workout to start out. are those starting maxes 90% of your 1RMs? then bench looks a little low maybe?

[Leanstrong]

Good luck with the program Mouse, I've only started a week earlier than you so let's abuse weights and write some good success stories for Wendler

[Mouse]

ah a new log. great workout to start out. are those starting maxes 90% of your 1RMs? then bench looks a little low maybe?

Press and Bench are both slightly lower - more room to improve

[Mouse]

Good luck with the program Mouse, I've only started a week earlier than you so let's abuse weights and write some good success stories for Wendler

I've done a cycle of 5/3/1 before, but needed a reset and refocus.
Will keep an eye on your log.

[rere]

Go get em Mouse

[nburge]

Good luck with the 2010 goals mouse - you have made some monumental gains in the past two years and I'm sure this will take you those extra yards.

[pagangoddess]

Hmm, a new log? Imagine that.

I guess it's time to follow along.

[Buffalo150]

Mouse-

Throw some "Evil 8's" on there once a week...that'll keep you North of Vag. Oh yes, well north of vag!

-Bflo

[guru]

Congratulations on the new log. Things will certainly look a lot cleaner now.

North of Vag? I think you need to educate my ignorant mind.

[muddy]

North of Vag? I think you need to educate my ignorant mind.

It took me a minute to figure out too, Guru, but I'm not going to be the one to explain it. What puzzles me is why north? Why not south? Or west?

[holvoetn]

Nice new start, Mouse.
But why stop your old log short of reaching 100 ? Hmm ?

That 500lbs deadlift target is going to need upward adjustment not 3 months from now, mark my words.

North of Vag? I think you need to educate my ignorant mind.

It took me a minute to figure out too, Guru, but I'm not going to be the one to explain it. What puzzles me is why north? Why not south? Or west?

Google guys, it is quite obvious and you can even use 'I feel lucky', really