Cycle 5 week 2…Jim Wendler 5/3/1…Week before competition

Heading into my meet on Saturday I am feeling GOOD, and I am hopeful for three new personal records.

Military Press

3 x 115

3 x 135

3 x 150  Completed 12 for a calculated max of 216

Deadlift

3 x 270

3 x 310

3 x 350  Completed 10 for a calculated max of 467

Bench

3 x 225

3 x 260

3 x 290  Completed 10 for a calculated max of 387

Squat

3 x 235

3 x 270

3 x 305  Completed 12 for a calculated max of 439

 

Two weeks ago I weighed in at 237.5 and I need to be at 220.25 for the competition.  I currently weigh 224.5 and see no issues in making weight.  Again I want to show up at 217 so there is a little wiggle room in there.  It is important for me to compete in the 220lb class because I hope to make an attempt at the state record for the USAPL in the bench press.

I have not decided on my openers yet, but I have two sets of weights in mind, the goal weights and the “would be nice” weights.

Goal weights are:  Squat 420 / Bench 355 / Deadlift 480 / Total 1255lbs

“Would be nice”:  Squat 440 / Bench 387 / Deadlift 500 /  Total 1327lbs

 
There are eight lifter in my class and I hope to finish fifth or better, that may be tough cause these boys down here are TOUGH.  As long as I see improvement from my last meet I will be happy.

Cycle 5 week 1…Jim Wendler 5/3/1

Two weeks to go until my meet and I am making great progress with my weights.  I set three new personal records this week, and I am down about ten pounds, so all in all a good week.

Military Press

5 x 110

5 x 125

5 x 140  Completed 15 for a calculated max of 229 (PR)

Deadlift

5 x 250

5 x 290

5 x 330  Completed 8 for a calculated max of 410.  Felt good but the bar slipped out of my hands.

Bench

5 x 210

5 x 245

5 x 275  Completed 13 for a calculated max of 413 (PR)

Squat

5 x 220

5 x 255

5 x 285  Completed 13 for a calculated max of 428 (PR)

Cycle 4 week 3 and deload…Jime Wendler 5/3/1

Since my competition this cycle has not been very encouraging for me weight wise.  The good news after concluding week three I was able to hit all of the weights I had hoped to.  Hoping cycle five is nothing but awesomeness leading up to my meet on October 5th!!!

Military Press

120 x 5

140 x 3

155 x 1  Completed 9 for a calculated max of 199.

Deadlift

285 x 5

320 x 3

360 x 1  Completed8 for a calculated max of 447.

Bench

240 x 5

270 x 3

305 x 1  Completed 8 for a calculated max of 379.

Squat

245 x 5

280 x 3

310 x 1  Completed 10 for a calculated max of 413…New personal record

I actually spent the deload week on a cruise boat for eight days.  I worked out one day, but it did more harm than good.  I think I may have aggravated a nagging shoulder issue.  So I spent the next seven days SHOVING food into my mouth, in fact I gained eight pounds!!!

I have three weeks for that scale to say at least 220.25, but I would like to come in at 216.  That means 21 pounds in the next three weeks.  Time to get back on the horse, expect weight updates for the next three weeks. 

These are my working maxes heading into cycle five…

Cycle 4 week 2…Jim Wendler 5/3/1

The good news is with the exception of my deadlift I had a great week, and I feel like I have recovered from my meet…FINALLY!!!  Today is my deadlift day for cycle 3, here’s hoping for a good day because my next meet is a month away.

Military Press

115 x 3

130 x 3

145 x 3  Completed 12 for a calculated max of 209.

Deadlift

265 x 3

300 x 3

340 x 3  Completed 6 for a calculated max of 395…WEAK!!!

Bench

225 x 3

255 x 3

285 x 3  Completed 10 for a calculated max of 380.

Squat

230 x 3

260 x 3

295 x 3  Completed 11 for a calculated max of 409.
I am not very worried about the deadlift.  I have been toying with pulling sumo style, and I think this will always be my last lift to recover after a meet.  Feeling great about my bench and my squat, should be able to build on the results from my last meet.  Due to my hectic travel schedule lately I have not been taking any of my supplements either, I will start them back up in two weeks when all my running around ends.