This Mouse will ROAR - Training Log

[adamr]

Sweet rack pulls mouse! Man you move a lot of weight!

[Mouse]

Bflo and Jake - yeah - I know !!
I started 5/3/1 with Coan/Phillipi on Dead days, but having seriously struggled with the crazy weight etc I dropped that.
So - I have a plan - well I think I do anyway - for deads.
We'll see as it's a 'listen to my body' type plan to reach a goal pull of 500lbs.
Once I get that it will be 5/3/1 straight for everything.

[Mouse]

Wednesday 28 October 09
5/3/1/ Cycle 1 - Wave 3 - Squat Day

112.5kg x5
127.5kg x3
142.5kg x2

75kg 3x10

GM 75kg 3x10

Solid WO tonight - pleased.

[atypical1]

Good day indeed. How do you like doing sets of 10 after your "work" sets?

james

[Mouse]

They're great fun James, really gets the blood pumping - and the sweat flowing

[holvoetn]

Nice work indeed. You have the right to be pleased !

They're great fun James, really gets the blood pumping - and the sweat flowing

... and breathtaking too, uh ?

[KIB]

142.5kg for 2? Awesome, Mouse.
Never mind anything 'jinxing' your lifts, man. That's not about you or what you're doing. Your lifts have already happened, mate. You're on track to lift 500 from the floor and there is nothing that will undo that. You know what you're doing, you're pushing your limits while listening to the body, and you're going to get it done. The train has left the station, pal. Drive it.

so we took the opportunity to go out for a meal.

Excellent. Glad to hear it.

[Mouse]

Thanks KIB.
Still hoping to get it before the year end - or early into the New Year - and of course there will be a vid
I'm enjoying the 5/3/1 but I do miss not squatting every WO, well, thinking back to Korte, I miss deadlifting 3 times a week as well.
Still planning on running with it for a good few cycles - probably until easter at least - may have another go at Korte then back to 5/3/1.

[Mouse]

Friday 30 October 09
5/3/1/ Cycle 1 - Wave 3 - Bench Day

67.5kg x5
75kg x3
85kg x3

Dips - BW - 10 / 10 / 6
Reverse Dips - BW - 4x10
Skulls - 25kg - 3x8

Grip - 10kg - 2m wind up/wind down 3x4 (standing on a step ladder )

Good night - interesting.
Thought my forearms were going to explode.

[Buffalo150]

Mouse-

Really nice Squatting 2 @ 142.5 kg...

Glad to read that you're planning on staying with 5/3/1 thru Easter. I think this progress with this program requires time to really develop, something that 3-4 months won't do.

-Bflo

[guru]

Hey Mouse, you're not doing any upper back work as assistance for the bench? BTW, dips, bench dips & skulls are a lot of battering for your triceps.

[Mouse]

I figure upper back gets enough work from Deadlifts.
Yeah it is a lot work for the triceps, but they need it!

Still the first cycle, so it is early days yet with the assistance stuff, i'll see how it goes as for modifying the assistance exercises.

[atypical1]

I'd run at least a cycle or two with the given lifts (it looks like you are). A suggestion would be to add rows (BB or DB) and see how it impacts your bench. You can easily compare months to see how they are working. I agree with Guru in that I think rows would really help you out. Your upper back does get worked with deads but it is much different than from rows.

james

[Mouse]

That was the plan James - at least do another cycle using what i'm currently doing.
Will look to add in rows - perhaps a mixture of bench and dumbell - probably on Press day instead of Bench day though.

[mackanno]

Hey Mouse! catching up to the great job you've been doing. Kudos on the squats and deads. I second Kib,