Archive for February, 2015

I started a strength club at the school I work at. It will be a team focused on powerlifting, strongman, and bodybuilding. We will do meets. We will host a Lift-a-thon to raise money for the club and a charity. We will also do seminars discussing programming, nutrition, recovery, etc. Today we found our bench press maxes and everyone did very well. I did it too, but after OHP this morning I only got 315lbs. This will be a great adventure as a club advisor.

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Set a new rep PR on OHP 175×10. I will most likely do some accessory exercises tonight. This was a welcome PR workout after yesterday’s bad DL session.

5-3-1 Cycle#1/Week#3 Deadlift

Posted: February 27, 2015 in Training Journal
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This morning I did Bent Over Rows 115x10rx5s, Shrugs 115x10rx5s, Straight Arm Lat Pulls owns 25x10rx5s, and Wide Grip Cable Rows 25x20rx5s.

DL session tonight didn’t go as well as I would have liked. I can’t seem to get my form down. I am going to read up on some different DL methods from Juggernaut, Starting Strongman,  and Andy Bolton.

5-3-1 Cycle#1/Week#3 Bench

Posted: February 25, 2015 in Training Journal
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Plus Triceps Rope Pushdowns:
100×10, 90×10, 80×10, 70×10, 60×10, 50×10, 40x10x2, 30x10x2, 20x10x2

5-3-1 Cycle#1/Week#2 Squat

Posted: February 22, 2015 in Training Journal
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Completed at Big Iron Gym with tons of other squatters.  Thanks in particular to Mallory and Wade.

This is a wonderful reference book for anyone wanting to know more about how the body works during exercise. It includes sketches of the anatomy during different exercises. It clearly shows specific muscles, bones, and nerves and how they activate to perform different tasks. It explains everything in very easy to understand way while including all scientific information needed to completely understand the material. It is one of the recommended reference materials for the National Council on Strength and Fitness Certified Personal Trainer exam. Great book.

Five3One App

Posted: February 21, 2015 in Training Journal
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Here is what the app looks like.Five3One App

5-3-1 Cycle#1/Week#2 OHP

5-3-1 Cycle#1/Week#2 Deadlift

Posted: February 21, 2015 in Training Journal
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5-3-1 Cycle#1/Week#2 DL

5-3-1 Cycle#1/Week#2 BP