Cmanuel's 531 Log for USAPL Raw Competition [Archive]

Cmanuel

12-13-2009, 02:43 PM

Hey guys. I keep a training log over at wannabebig.com, but since I have to credit SS with sparking my training passion, I'll keep one here too.

I consider myself somewhere between intermediate and advanced. I am currently 185 lbs and compete in USAPL unequipped powerlifting in the 181 class. My best meet lifts currently are S-385 with belt only, Paused bench - 286, and belt only deadlift of 501. My best gym lifts are 406 belt only squat, 275 paused bench (dont know my touch and go bench, i dont train it as 1 rep max), and 535 Deadlift.

I began training about 5 years ago, doing random crap from a bodybuilding magazine. I was upset with my inability to get stronger, so A friend suggest starting strength. I lost my SS Log a long time ago during a move, but my progression was as follows:
SS--->Texas Method--->Madcow Intermediate--->Wendler 5-3-1.

I have been on 531 for about 5 months now and have made excellent gains.

Off to the gym I go!

Strato

12-13-2009, 06:06 PM

Cmanuel

12-13-2009, 06:39 PM

531 - Cycle 1 Week 1 - Deadlift

Hamstrings were a bit sore from squats this week, thats why you see my back taking over during the latter parts of my top set of DL.

Deadlift
320x5
370x5
415x9

6" box deadlift into 15 rep shrugs
315x3 sets

Speed Pulls off 6" box
5 singles of 315

3x10 back raises on roman chair

vid from tonight
http://www.youtube.com/watch?v=Ze7mg7nzzvI
Youtube didnt like my music so i had to switch it to something crappy

Cmanuel

12-13-2009, 06:41 PM

Nice numbers! Can you estimate what your lifts were as you transitioned from SS to TM and from TM to Madcow? I know it's different for everyone, but as a more novice lifter, it's always interesting to see how far people can stretch their linear progression before changing things up.

Its been so long... I dont even remember to be honest. I will try to find some of my logbooks sitting around and see if I can dig anything up. I am definitely much, much stronger than where I was a few years ago thats for sure :)

I do remember i was on SS for about 3 months (had a base built up somewhat), TM for ~1month and madcow for two cycles, one 8 week and another 6 week.

Thanks for stopping by!

K.Diesel

12-13-2009, 07:52 PM

Cmanuel

12-13-2009, 08:36 PM

CManuel, glad to meet another USAPL lifter on the forum. I compete raw and geared out of Baltimore, MD. Look forward to keeping up with your log. When's your next meet, and is it safe to assume you're doing Raw Nationals this year since it's in Denver?

Hey man nice to chat with you!

Yeah I just competed in my first USAPL meet this past weekend. Prior to this, I had only competed in 2 unequipped push/pulls. Dont even remember the feds to be honest. I was so impressed by the USAPL meet in Denver that I decided I will focus primarily on their meets. It was very well ran, I was done lifting in about 3 hours, and the guys that put it on (rocky mountain lifting club) were very willing to help out a new guy.

My next meet will be in March. It will be another USAPL meet in denver. Yep i'll be doing the USAPL raw nationals with a couple friends of mine. Hopefully I'll be a solid 181 competitor nearing a 1250 total by that time :)

Keep in touch, I'll sub to your log and we can share input/motivation.
-CM

Platus

12-13-2009, 10:03 PM

SS--->Texas Method--->Madcow Intermediate--->Wendler 5-3-1.I am glad to see that this progression worked well for you. I am starting to transition to TM for my pressing movements, and I am thinking about doing 5-3-1 after that. About how long did you spend on TM?

Cmanuel

12-13-2009, 10:28 PM

I am glad to see that this progression worked well for you. I am starting to transition to TM for my pressing movements, and I am thinking about doing 5-3-1 after that. About how long did you spend on TM?

I wasn't on TM for more than a month. I was at a point where I wasn't comfortable having to think about what to do for my workouts, I was more into cookie cutter routines, which is really why I switched to madcow.

I would not do 531 until you are absolutely sure you have exhausted any possible weekly linear strength gains.

Platus

12-13-2009, 11:34 PM

I would not do 531 until you are absolutely sure you have exhausted any possible weekly linear strength gains. Thanks for the info. I asked about time on TM because I was curious about how long it took for you to exhaust your linear progression. I don't think I'd be ready to start 531 until a year or more from now, but it looks like a good way to transition into advanced programming.

Cmanuel

12-15-2009, 11:13 PM

531 - Cycle 2 - Week 2 - Squats (I've been screwing this up, its my 2nd cycle in this progression according to my .xls file) Really its more like my 6th or 7th, but I reset after I had the flu a couple months back.

So a little story for you guys. Last night i was coming back from the office at about 8p. I ride my bike to school since its so convenient. Anyways, on my way back i nailed a patch of ice and busted my ass HARD. Both knees are bruised but the right knee is especially F'ed. Kept Ice on it all day and the swelling went down a little. Now its starting to turn funky purple/yellow colors haha. Didnt bother me too much on squats tonight though...

Anyways onto tonights workout.

Squats (all sub parallel training for USAPL depth) Work sets only
265x3
305x3
340x5

Zercher Squats (first time doing these in a while. Decided on these instead of my usual good mornings)
135x10x2 sets
185x10x2 sets
225x5

bodyweight GHRs
3 sets of 10
------------------------------------------------------
Comments:
So I was in the student center gym again for squats. God I hate this place. As soon as I started working up to heavy sets (260+) some kid across from me I guess felt the need to show he could do it too, so he loaded 335 and proced to 1/8th squat the hell out of it. Kinda irritated me. I dont know if he was trying to man up or what, but I have 10928409825098 times more respect for someone that squats 100 lbs at good depth vs. someone that quarter squats a bajillion pounds. Sigh.

Good workout though. Zerchers are godamn brutal. I forgot how painful they are in the crook of your arm. I have some serious bruises now from it. Awesome!

K.Diesel

12-16-2009, 10:07 PM

Cmanuel

12-16-2009, 11:12 PM

Do you put anything around the bar for Zerchers? When I do them, I put that foam/whatever padded sleeve that alot of people think you need for squats on there. Makes a huge difference because that makes the bar fatter and easier to hold, plus it leaves no bruises.

I did the first few sets with nothing for padding.... it sucked!!! Then i threw on my knee sleeves around my arms and used that, worked pretty well. But i have always read that having a fatter bar for zerchers is actually beneficial. Looking forward to more reps of these!

Definitely like the zerchers. Going to rotate that in for this wave of 5-3-1.

Cmanuel

12-16-2009, 11:13 PM

531 Cycle 2 week 2 - OH Press

Standing overhead press (work sets only)
120x3
135x3
155x8 (PR of some sorts)

Dips
BW x10
45 x10x2 sets
90 x8x2 sets
135 x 5 (pr of some sorts lol)

Wide grip chins
BWx5,5,5
25lbs x 5,5,5
so 30 total reps.

Good workout today! getting stronger by the week....

Cmanuel

12-18-2009, 01:04 AM

531 - Cycle 2 Week 2 - Bench Press

Bench Press (work sets only)
195x3
215x3
245x7

CG Bench
155x10x3

Incline Bench
155x10x3

DB Rows
120x10x3
---------------------------------------------------------------------------------------------------------------
Comments: Bench is feeling solid lately. I thought about rotating in paused benches for this cycle but they take a big toll on my shoulder. I'll stick with the touch and go and continue to get stronger. I'm finally at a point where I feel my strength on bench has exceeded where it was at prior to my move to Colorado. Its taken a while but thats what it takes in this game.

Persistance, patience, and dedication. Thats what its all about.

Cmanuel

12-19-2009, 04:35 PM

531 cycle 2 week 2 - Deadlift

Deadlift
345x3
390x3
440x4

BB Shrugs
315x3 sets to failure (15, 12, 10)

Good Mornings
155x10x3 sets

-------------------------------
Comments: yesterday went to the bouldering gym in town for a few hours with friends. Totally destroyed my hands!!! My grip took a toll from the climbing but thats ok since i was going to take it easy on DL today anyways. my prescribed reps was 440x3, I just wanted to get one over that. It was pretty easy, I'm saving myself for next week when I go back home to SC and lift with the Fat Babys gym crew. If I'm feeling it i'm going to pull a big PR there.

Going to get some grip tools for xmas, probably the CoC grippers, trainer and #1. Hopefully with their aid i can smash that 551 at my next meet in march!

Cmanuel

12-22-2009, 07:39 PM

So where to begin....

Made it home to South Carolina alright. Just got back from a great workout session with Steve and the Fat Baby's Gym crew, right here in lovely Spartanburg SC.

Big Deadlift PR tonight guys!!! But onto the workout. I combined squats and DL in one due to scheduling issues later this week.

5-3-1 Cycle 2 week 3 (5-3-1 week) - Squats and Deadlift
Squats -
285x5
325x3
365x1
405x1
425x0

Squats feeling quite heavy, didn't quite get the PR that I hoped for.

Deadlift
worked up to:
555x1
570x0

555 felt great!!! I thought it was 550 I was doing but we weighed the collars we used and they were 2.5lbs a piece on the dot. Feels great to hit a 20 lb PR and finally pass the halfway mark to 600.

Tried 570 afterwards and got it to about mid quad. My lockout is very, very week. Everyone commented on how strong I am off the floor, going to rotate rack pulls and snatch grip shrugs to help out (recommended by Steve)

Good mornings - 3x8-135lbs

Videos:
555 Deadlift PR (thank you Steve for yelling and keeping me motivated haha)
http://www.youtube.com/watch?v=6kyd3n9zNzA

Steve showing me how its done. He's a masters 50+ lifter who can still get it done! Here he is pulling 585 raw. He is so much fun to watch haha.
http://www.youtube.com/watch?v=d1WGspl42Tg
He is a strong damn dude. Maybe I can convince him to come out to the raw nationals in Denver for 2010 to coach me.

Comments:
not sure why that 425 felt so heavy, maybe its the new depth i'm going at for USAPL comps. Oh well. Going to deload then get back into it.

DL felt great!!! Now next goal, pull 550+ on the platform and make it official.

K.Diesel

12-22-2009, 10:11 PM

Awesome pull on that 555! Your man Steve is a beast too! Don't know what your comp plans are between now and July, but you could be at 575 or more by Raw Nats!

FWIW: I started doing dumbbell rows, a.k.a. "Kroc" rows a few months ago, and my lockouts got better. Did it improve solely because of the Kroc rows? Don't know, but I know I missed a lift at a meet due to a shaky lockout (bar went down then back up) before I started doing them, and haven't missed a deadlift since. Conventional and sumo improved.

Question about your 5/3/1 squats: did you do the 5 set, then the 3 set, and then do singles, working your way to a PR attempt? If I read it right, it looks like that's what you did instead of going for 1+ on the 3rd work set. No judgment, I'm just trying to follow what you did.

Don't forget - you gotta change the stats and links in your signature now!

Cmanuel

12-22-2009, 11:01 PM

Thanks for the props bud! Yeah Steve is very strong. He competes in the masters category in wnpf, usually lifts in single ply, I think his best lifts are 620/406/646 or something like that. He is starting to train for the wnpf worlds in may. He is a great coach and a great friend.

I really hope to be nearing the 600 mark by July for the usapl raw nationals. My off the floor pulling power is very very strong, if I had the lockout power to match it I would be hitting 600 in a few weeks. If you watch my PR deadlift videos you can easily see my sticking point. You should have seen my 570 video from today... Flew off the floor until I got to mid quad, then the bar literally stopped. All deadlift assistance work from here to 600+lb will be for lockout power. I think that will help!

I've had a few people tell me to do kroc rows. I use db rows for sets of 10 on my bench days.. Maybe ill swap out a 120er for a 150er and just rep the hell out of it. When and how do you rotate kroc rows into your training?

You are absolutely correct on squats. I came into todays workout hoping to pull a PR, but was originally going to simply follow prescribed reps for squats. Well I was talked out of that and well... Maybe it wasn't the best way to shoot for a PR. And yeah for deadlifts I totally disregarded the program today. I wanted a PR so bad, I knew I wouldn't have gotten it if I had done my regular work sets, my 415x9 earlier this month really took a toll on me I think.

Thanks for stopping by. Will I see you in July for raw nationals?

Awesome pull on that 555! Your man Steve is a beast too! Don't know what your comp plans are between now and July, but you could be at 575 or more by Raw Nats!

FWIW: I started doing dumbbell rows, a.k.a. "Kroc" rows a few months ago, and my lockouts got better. Did it improve solely because of the Kroc rows? Don't know, but I know I missed a lift at a meet due to a shaky lockout (bar went down then back up) before I started doing them, and haven't missed a deadlift since. Conventional and sumo improved.

Question about your 5/3/1 squats: did you do the 5 set, then the 3 set, and then do singles, working your way to a PR attempt? If I read it right, it looks like that's what you did instead of going for 1+ on the 3rd work set. No judgment, I'm just trying to follow what you did.

Don't forget - you gotta change the stats and links in your signature now!

Cmanuel

12-27-2009, 04:25 PM

Trained with the Fat Babys gym crew in South Carolina again today.
531 - Cycle 2 week 3 (5-3-1 week) Bench and press

Consolidated bench press and standing press in one day

Bench press (work sets only) all touch and go
205x5
235x3
260x5

Standing press
135x5
150x3
160x7 (a grinder)

Thats all she wrote. Cut it short due to prior obligations.

K.Diesel

12-27-2009, 09:43 PM

I've had a few people tell me to do kroc rows. I use db rows for sets of 10 on my bench days.. Maybe ill swap out a 120er for a 150er and just rep the hell out of it. When and how do you rotate kroc rows into your training?

Thanks for stopping by. Will I see you in July for raw nationals?

In my current rotation, I do Kroc rows every other bench day (chins on the other bench day). Sometimes I'll do a heavy, low-rep (5-6 reps) horizontal row like barbell rows for about 3-5 sets, then go straight to the 100 lb. Krocs for 1 all-out set. Other days, I've done warm-ups to the 100s with 20/40/60/80 or 25/50/75 or even 40/70 for 8-15 reps per side, then the 100s to failure. I always treat each side at the heaviest weight as its own set, and may rest 3-5 minutes between left and right sides. The Y where I normally train tops out at 100 lb dumbbells, so I have to start benching at another Y location in town where they go up to 150. Last time I did them a couple of weeks ago, I hit 30 reps per side with 100 lbs, so I think I'm going to reset at 110 and go until I hit 30 reps again.

At this point, I don't plan to go to Raw Nats this year. I haven't looked into how affordable the trip would/wouldn't be, but the timing isn't so great for me. My wife and I are expecting another baby in June, so that may rule me out without considering $. However, if I got an invite to the Arnold Raw Challenge this year, you should definitely get one for 2011 if you hit what you're capable of at Raw Nats. Then I'll meet you next year in Columbus when I'm a spectator again! :)

Cmanuel

12-29-2009, 09:05 AM

In my current rotation, I do Kroc rows every other bench day (chins on the other bench day). Sometimes I'll do a heavy, low-rep (5-6 reps) horizontal row like barbell rows for about 3-5 sets, then go straight to the 100 lb. Krocs for 1 all-out set. Other days, I've done warm-ups to the 100s with 20/40/60/80 or 25/50/75 or even 40/70 for 8-15 reps per side, then the 100s to failure. I always treat each side at the heaviest weight as its own set, and may rest 3-5 minutes between left and right sides. The Y where I normally train tops out at 100 lb dumbbells, so I have to start benching at another Y location in town where they go up to 150. Last time I did them a couple of weeks ago, I hit 30 reps per side with 100 lbs, so I think I'm going to reset at 110 and go until I hit 30 reps again.

At this point, I don't plan to go to Raw Nats this year. I haven't looked into how affordable the trip would/wouldn't be, but the timing isn't so great for me. My wife and I are expecting another baby in June, so that may rule me out without considering $. However, if I got an invite to the Arnold Raw Challenge this year, you should definitely get one for 2011 if you hit what you're capable of at Raw Nats. Then I'll meet you next year in Columbus when I'm a spectator again! :)

I appreciate the input dude. I will take these into consideration when working Kroc Rows

Thats definitely a goal of mine... i want to make a statement in the 181s at the RAW Nationals and then go from there. I'm very comfortable at this weight and don't foresee myself moving up anytime soon. Maybe one day i'll try to get 70s big :)

Cmanuel

12-29-2009, 09:12 AM

531 Cycle 2 week 4 DELOAD for squat

Did a deload day of sorts in Spartanburg SC at the garage gym (Fat babys gym)
Skwats

205x5
225x5
315x5 (easy)

315x5 was pretty easy. Its quite clear that my strength on squats has come a long way. I can remember only about 3-4 months ago 315x5 required lots of effort... now its minimal. Awesome

Strict and deep good mornings
135x10x3sets

Thats all she wrote!

Cmanuel

12-29-2009, 11:38 PM

today was bench deload day (531 cycle 2 week 4 [deload])

Im actually now in Clemson SC. I am working out at G7 gym in Central, probably the nicest commercial gym i've ever lifted in. There is a group of 3 powerlifters that I used to work out with last year while I was completing my final semester at Clemson. I ran into them tonight and we shot the **** for a while. They all commented on how much bigger I look now... guess ive been doing something right!!! Good times good times. . .
Bench press
135x5 for 2 sets
185x5

Bent barbell rows
135x5 for 3 sets

elbows out DB press
35lb DB 3 sets of 10

Thats all she wrote!

Cmanuel

12-30-2009, 11:58 PM

Just dicked around in the gym today back home. Really just used it as an excuse to hang out with old friends while they train. Technically today was supposed to be an off day, but I did light lower body s*** today.

Zercher Squats
5x135
5x185
5x225

Stiff leg DL (haven't done these in a while)
225x5 for 2 sets (these suck, I'd rather do GM's, so I decided to ditch them)

glute ham raises
3 sets of 15 bodyweight

Grip training
closed the CoC Trainer for 3 sets of 5 each hand
__________________

Cmanuel

01-01-2010, 10:29 PM

I ate collard greens, black eyed peas, and hog jaws today for New years. Oh, and I closed my CoC Trainer for 3 sets of 5 as well. Does that count? :)

Cmanuel

01-02-2010, 12:37 AM

Spent tonight working on my diet plan for the first part of 2010. Well, diet and training really. The plan will be to run this throughout January and at the end of January tweak it as needed. I've set it up pretty drastically in order to lean out pretty rapidly, but I'll readjust if I feel strength is going down the crapper.

Diet is from Shelby Starnes.

Training:
Mo - Squat
Tu - OH Press
We - Off
Th - Bench
Fr - Deadlift
Sa and Su -Off

Diet:
Mo - High Carb
Tu - Med Carb
We - Low Carb
Th - Med Carb
Fr - Med Carb
Sa and Su - Low Carb

Cardio:
Mo - none
Tu - 30 min moderate
We - 18 min intervals
Th - 30 min moderate
Fr - 30 min moderate
Sa - 18 min intervals
Su - Off

The high days will be like this:
Meal 1: 70g carbs, 30g protein
Meal 2: 60g carbs, 30g protein
Meal 3: 60g carbs, 30g protein
Meal 4: 70g carbs, 30g protein post workout
Meal 5: 50g carbs, 30g protein
Meal 6: 50g carbs, 30g protein
Meal 7: 35g protein, unlimited veggies

Medium day, 6 meals:
Meal 1: 50g carbs, 45g protein
Meal 2: 30g carbs, 45g protein
Meal 3: 50g carbs, 45 protein Post workout
Meal 4: 45g protein, 2 cups veggies, 8g of healthy fat
Meal 5: same as meal 4
Meal 6: 50g protein, 3g borage oil

Low day, 6 meals:
Meal 1: 30g carbs, 45g protein, 3g fish oil
Meal 2: same as meal 1
Meal 3: 45g protein, 2 cups veggies, 2g fish oil, 1tbsp all natural peanut butter
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 50g protein, 1 teaspoon olive or flax oil, 3g borage oil

Food choices:
Protein: chicken, lean cuts of steak, fish, turkey, egg whites, whey, caseinate, any high quality protein powder
Veggies: basically anything green, broccoli, green beans, cauliflower, asparagus, salads,
Fats: all natural peanut butter, borage oil, olive oil, cold pressed canola and safflower oil, almonds, cashews, walnuts, pecans, flax oil, fish oils
Carbs: oatmeal, rice, potatoes, yams, cream of rice

Only supplements will be fish oil, borage oil (per shelby's recs), protein powder, multi vitamin, and AtLarge Results
I hate dieting but godamnit im going to stick with this and see some Abs

Cmanuel

01-03-2010, 10:41 AM

Next competition: March 20th: Rocky Mountain lifting club championships Denver CO

Cmanuel

01-03-2010, 03:17 PM

quick and easy deadlift deload today
deadlift
225x5
275x5
315x5

Good mornings
135x10

At this point my lower back was pretty tight and I was feeling somewhat sore all over. I think I'm going to take about 5 days off from training and get back into it with the beginning of my new cycle of 531 on Friday Jan 8th.

K.Diesel

01-03-2010, 03:38 PM

Cmanuel

01-03-2010, 03:50 PM

Another lifter from Maryland hired Shelby Starnes this summer before Raw Nats. He was able to come back being a light 220 (around 205 or so) to the 198 to reclaim the MD raw squat record I took from him last April :( He swears by Shelby's planning, and if his results are common, you should be in real good hands.

He definitely knows his stuff... I actually hired him early in 2008 to help me lose about 10-15 lbs. It was going very very well for about a month or more, and then for whatever reason i started slacking off and my results tapered. Looking back I'm pissed at myself for letting it falter... If only I was as dedicated then with my diet as i am now with my training.

So what you see is my old diet from Shelby, which I plan on running for a month or two and really giving it my best shot.

zepled37

01-03-2010, 09:26 PM

He definitely knows his stuff... I actually hired him early in 2008 to help me lose about 10-15 lbs. It was going very very well for about a month or more, and then for whatever reason i started slacking off and my results tapered. Looking back I'm pissed at myself for letting it falter... If only I was as dedicated then with my diet as i am now with my training.

So what you see is my old diet from Shelby, which I plan on running for a month or two and really giving it my best shot.

I worked with Shelby last year for quite a while. Worked pretty well, was tough for me as my metabolism is pretty slow. I wasn't shooting for a bodybuilding show or anything, but did want to try to get leaner and ended up losing almost 30 pounds over about 6 months and was probably about as lean as I've ever been. I've gained about 30 pounds back now, but added about 10 or so pounds of muscle and still am in much better shape than before. Don't think I would have added as much fat if I was more disciplined. Probably added about 10 pounds too much. Anyway, going back on a diet myself to lose those 10-15 pounds. Let me know how it goes for you!

Cmanuel

01-06-2010, 09:09 PM

Thanks for the input man! Will definitely keep you informed on progress

So today is my first official day of my journey towards 180lbs. I weighed myself this morning at 194, about 8 lbs up from 2 weeks ago.

Today was scheduled to be a low carb day but I decided to go with a medium day to ease into it
macros were as follows:
Carb - 130
Protein - 275
Fat - 22g
Not going to get detailed with meals but basically oatmeal/eggs for breakfast, 2 eye of round steaks for lunch with 2 cups of rice, protein powder post workout, tuna salad for dinner and protein powder before bed.

Grip Stuff:
Close my CoC Guide for 5 sets of 10 each hand
Tried the CoC number 1 got it for 2 consecutive with my right, still cant close it with left
35lb wrist curls 3x10 each arm
reverse grip barbell curls - empty bar for 3 sets 8
Plate pinch - 2 to failure each hand

Cardio:
Recumbant bike level 8
5 minute warmup
18 intervals (15sec flat out 45sec moderate)
2 minute cool down

Everything felt great. its going to be a big change from my previous lifestyle but I'm giong to make it work. Cant wait to hit 180 and break some records in USAPL Raw!

Cmanuel

01-08-2010, 12:05 AM

531 - cycle 3 week 1 - OH press

OH Press
115x5
135x5
150x9

Chins - Wide grip bodyweight
5 sets of 5 going to slowly work up to 10 sets 5

Dips
55lbs 2 sets 8
105lbs 2 sets of 8

Cardio
30 min. recumbant bike on level 8

Diet: C-130 P-275 F-22

Everythings going smooth! This diet has a pretty severe calorie restriction, but I just want to get to 180 pretty fast and be done with it. If strength goes to shit ill adjust macros as needed.

Cmanuel

01-08-2010, 08:20 PM

531 cycle 3 - week 1 - Deadlift

My back has been nagging me all week, feeling tight and a bit sore at times. Its pissing me off. Rather than wait it out I decided to say fuck it, i want to godamn deadlift.

deadlift work sets
315x5
365x5
425x9 - PR by 3 reps
500x1 - Fast as hell, strength is through the godamn roof

Played around with double overhand wide grip BB shrugs, trying to figure out how to implement them in training
225x10x2
275x8
275x8

Weighted Hyperextension
3x10 with 25lb

Standing ab pull down
3x10

Diet today: C-160 P-300 F-22, upped the carbs just a tad today. Saturday and Sunday will both be low (50C or less) days. Monday is my refeed.

no cardio

Comments:

Strong PR tonight. Felt so damn good to pull that 9th rep and hold it out for a bit, face all beat read and shit. Probably scared the shit out of some commercial gym pansies. F'in Brutal.
My DL training is going to change a bit for this cycle. Going to throw in BB shrugs and heavy heavy rack pulls. What I'll probably do is alternate the shrugs and rack pulls each week.

My new protein powder came in today. BY FAR the absolute best tasting stuff ive had. And its also the cheapest. $50 for 10 lbs. website is buy bulk whey.com or something, i dont have a damn clue.

Cmanuel

01-09-2010, 10:47 PM

Quick cardio session today to go along with my quest for 180lbs.

All work done on recumbant bike at level 8
5 min. Warmup
18 intervals (15sec flat out 45sec moderate)
2min cool down

Break then:
30 min moderate intensity

Morning weight 193

Cmanuel

01-10-2010, 02:36 PM

Morning weight - 192
Fasted AM Cardio -
Recumbant bike level 8
5 min. warmup
18 min intervals (15sec flat out 45sec moderate)
2 min. cool down

Diet will be spot on today based on my low carb macros. I think I'll lose about 1.5-2lbs a week on this diet. Can't wait to hit 180

Mr.City

01-10-2010, 02:52 PM

I've always wanted to try 5/3/1. It seems to be working very well for you.

Cmanuel

01-10-2010, 03:29 PM

I've always wanted to try 5/3/1. It seems to be working very well for you.

I've been on it about 6 months now, this is my 1st reset. All lifts have gone up pretty significantly, though it takes about 2 months or so for the progression to really kick in (for me). Its a long term program and if you run it like you are supposed to, it does wonders.

Cmanuel

01-11-2010, 09:40 PM

531 - cycle 3 - week 1 - SQUATS

Squats
245x5
285x5
325x9 (rep PR by 2 reps, absolutely buried depth on all of these. BRUTAL)

Good mornings
135x10
Abandoned good mornings after the single set, they were really screwing with my lower back. Im going to eliminate them from this cycle.

Near vertical Leg presses
3x10 - 405lb

35min. steady state cardio - Recumbant bike level 10

Diet today is a high carb day. Following it to a T, except for the cheat meal (a small bag of pretzels) that I had today at work.

IWillLiveFreeOrDie

01-12-2010, 12:36 PM

You are pulling some impressive deadlift weights! I hope to be there one day.

George Noble

01-12-2010, 01:05 PM

That is nice squattinz. Are you planning to replace GMs or just drop the exercise entirely?

Cmanuel

01-12-2010, 11:05 PM

Thanks for the props fellas. I plan on just eliminating for the rest of this cycle, and maybe the next cycle. I'll throw in a bunch of GHRs and hyperextensions, weighted, to make up for it.

My back is a bit sore on the very lower part right above my ass. I think I'm going to hammer through this cycle, and on the deload week, only do my upper body days, and elminate the lower body deload days in order for more recovery time. If its not better by end of deload, i'll take another week off from lower movements for adequate recovery.

531 cycle 3 week 1 bench press

Bench press
185x5
205x5
235x9

Close grip bench
135x10x3

Dumbell row
110x10x2
130x10x2

30 minutes eliptical at moderate pace

I was down in Denver all day for a livestock conference. They fed us lunch and breakfast. They were healthy options, but it threw my carbs all out of whack. Today was supposed to be a medium carb day, but I guess I won't really know.

Back to normal tomorrow.

Cmanuel

01-13-2010, 11:55 PM

Diet today was decent. Stuck to the plan. Had to take a prospective student out to lunch though, but I just had a chicken salad.

Also did cardio today
10 HIIT intervals on recumbant (15 total min including warmup)
30 min. on eliptical
~20min. on treadmill walking (watching basketball game)

Down in Denver tomorrow from 4am-7pm, watching lambs get slaughtered all day. Great, cant frikkin wait

Cmanuel

01-15-2010, 10:37 AM

Didnt do shit yesterday

Was at a lamb processing facility in Denver from 4a-6p cutting up carcasses and weighing them with USDA. Back breaking work, slept from 8p-9a when i got back haha.

Back on track today with OH Presses, DL tomorrow.

Cmanuel

01-15-2010, 08:32 PM

531 week 2 cycle 3
OH presses
5x125
3x140
7x160

Dips
80x8 for 4sets
Wide grip BW chins
10, 5 for 4 sets, 30 total

30 minute eliptical session

Cmanuel

01-17-2010, 12:05 PM

Thanks for the props fellas!

531 cycle 3 week 2 deadlifts

Deadlifts
3x350
3x405
6x450

Rack pulls 1.5 inch below knee pin 3 with new iron mind straps
500x3
500x3
545x3
585x0

Weighted hypers
3x10 35 lbs

45 minutes moderate session on recumbant bike

Comments:
So despite losing 5lbs in less than 2 weeks, my strength is stellar. Deadlifts felt strong as ever, it continues to be my best lift. My lower back has been bothering me for about 2 weeks now, think I tweaked it on a set of heavy good mornings a while ago. I was worried it would hinder my deadlifts but that's definitely not the case.

My lockout needs work so I'm going to hit it 2 ways. First, I'm going to add in some extremely heavy rack pulls with straps for triples. This will overload my top end and build some lockout strength and muscle. Second, I'm going to do double overhanded high rep shrugs without straps. This will help my grip strength while building my top end. The goal will be to keep hitting rep or weight PRs on both. I will alternate each every other week. Also I will do grip work 2 days in the week with my grippers, plate pinches, etc. I'm 9 weeks from my next meet so this will help me hit 550 +on the platform in March.

My diet is going very well. No strength loss at all so far, and progress is holding steady at about 2.5 lbs per week. I should break into the 180s by Tuesday or so.

Training is going very well, everything is falling into place and I couldn't be happier.

Cmanuel

01-17-2010, 01:50 PM

1 hour AM fasted cardio
Recumbant bike level 8

Kelly Moore

01-18-2010, 01:13 PM

Thank you for keeping a log. Never having used this program before it's real useful to see how others are working with 531.

I too have been thinking of skipping the deload week's lower body lifting if I'm too beat up and need a break. I skipped this past week's deadlift deload (the deload squats felt terrible) and I felt great doing 555(10) squats today.

Cmanuel

01-19-2010, 07:36 AM

Glad to have another 531 disciple around!

Yesterday was supposed to be squats but I've had some serious doms from Saturdays deadlift and rack pull brutality. Woke up this morning feeling much better, going to give them a shot today, hoping for 345x6.

Did 45min of low intensity steady state cardio yesterday instead of squats.

Diet is going well, I'm 189 as of this morning!!! 9 lbs to go.

Cmanuel

01-22-2010, 02:21 PM

1/19/10
531 cycle 3 week 2
Squats all below parallel
3x285
3x320
5x345

Zerchers
185x5x3 sets

Back was toast! Ready for deload.

Glute ham raises
4 sets of 10

Standing ab pull downs 3 sets of 10

Great workout. Strength isn't going anywhere but up. I'm sure ready for a deload week though.

No cardio today. Made it my off day.

Cmanuel

01-22-2010, 02:21 PM

1/20/10
Either the zercher squats or regular squats really tore up my entire back. I was sore all day and my workout tonight felt like it suffered a bit, I couldn't maintain a tight arch on bench worth a crap and db rows were somewhat painful.

531 cycle 3 week 2
Bench press
195x3
215x3
250x6 hit the uprights on rep 6

3x10 cg bench 155lbs
3x8 130lbs db rows
3x10 tricep rope pushdowns
3x10 straight arm pull downs

35min. Cardio on recumbant bike.

Like I said earlier my back has been nagging me all damn day. So its clear my back wants a deload. I'm sure I tweaked it on a super low good Morning when I was back home. I'm going to finish up the protocol as planned for this cycle . My goal on this cycle will be to hit prescribed weights... If I feel like hitting rep PRs then great, if not I'm not going to lose sleep over it.

After this cycle I'm going to take an extended deload and heal up. Ill finish next week with complete rest, then the week following hit up deload weights and light assistance. Ill have time to run one More cycle of 531 for my next meet in March. I plan on increasing weights as scheduled for that cycle.

My goals for the meet in March are very simple. Hit 181, total 1200+, and stay healthy so I can enter a nice long training period for nationals in July.

Also this semester is going to be hell. I found out Thursday that ill be instructing a lab course this semester on molecular biology stuff. I'm going to have to devote basically this whole weekend to preparing for our first lab next week and planning out the semester. Bleh!

Cmanuel

01-22-2010, 02:26 PM

1/21/10

Thursday 1-21-10

Standing press 531 cycle 3 week 3
135x5
155x3
185x1
200x0

really wanted that 200. Almost locked it out, next time it will be mine.

Dips
Bw-10
45x10
100x8, 6, 6
BWx10, 10

Wide grip chins BW
13,6,5,5,5,5

1 hour on the recumbant bike for cardio

Today will be a cardio day. Medium carb diet.

Cmanuel

01-27-2010, 12:31 PM

Time for some updates:

531 cycle 3 week 3

Deadlifts
5x375
3x425
3x475 ties rep PR

Wide grip double overhand BB shrugs
225x15, 14, 13, 11

Roman chair situps
3x10

Back extension
3x10 w/45lbs

30min. On recumbant bike level 8.

Bodyweight this morning was 188. Abs starting to show and I can definitely tell a difference.

Lower back was nagging me all workout. I'm happy for my 475x3 though.

Can't wait for deload week!

Cmanuel

01-27-2010, 12:31 PM

531 cycle 3 week 3

Squats-all below parallel
290x5
325x3
365x4
Last set was awesome! I really grinded through the last rep, so hard that a bloody snotball flew out of my nose while trying to get out of the hole. It was epic

No ghrs since I wasn't at student gym today

Instead did:
Weird near vertical leg press
400x8x4

Weighted roman chair situps
10x3 sets

1 hour cardio on the recumbant bike.

Cmanuel

01-27-2010, 12:41 PM

Last night i did a bunch of grip crap. Closed my CoC trainer for 3x10 each hand, max hold plate pinch for time 3x each hand, forearm curls, etc. Decided to goof off and DB clean and press the 100s for reps, don't really know how many I got, I was in intensity mode lol.

Finished with 35 min. Steady state cardio.
Morning weight holding steady at 187 to 188. Not too worried about weight loss tapering off though, still have plenty of time to hit 181.

Cmanuel

01-28-2010, 08:21 AM

Yesterday was a low carb day. Diet was spot on and for cardio I did:
Recumbant bike
5 min warmup
20 intervals (15s flat out 45 sec rest)
3 min rest
25min low intensity on the recumbant bike

MILESTONE. This morning I woke up as 186.8 lbs. That means almost 10 lbs have been lost since beginning of january. Going to reward myself with a cheat meal at lunch, woot.

Cmanuel

01-31-2010, 06:52 PM

Fri 1/29 - 1 hr cardio on recumbant bike level 8
Sat 1/30 - 45 min. cardio on recumbant bike (includes 20 HIIT intervals). Gorged myself on beer and pizza for my birthday, yay!
Sunday 1/31 - 1 hr cardio on eliptical (moderate intensity), low carb day.

Despite gorging myself on cheat meals for Fri AND Saturday (birthday), I woke up this morning at 188, so The weight loss protocol is definitely working.

This week is going to be a deload week, going to really focus on getting my diet dialed in for the coming weeks and also hitting cardio VERY hard, extra effort on all sessions. I am going to hit 181 by end of Feb/Early march.

K.Diesel

01-31-2010, 10:53 PM

Squats-all below parallel
290x5
325x3
365x4
Last set was awesome! I really grinded through the last rep, so hard that a bloody snotball flew out of my nose while trying to get out of the hole. It was epic

Damn, I wish you had this on video. This is the kind of stuff that makes legends.

Cmanuel

02-02-2010, 08:21 AM

haha yeah it was pretty awesome, it was a great set and I'm finally getting used to this depth (I dont intend to get called for depth in any upcoming meet)

Yesterday was a deadlift deload
DL
225x5
275x5
315x5

BB Rows
135x5
215x5
215x5
These were surprisingly easy, I've definitely gained strength on this movement, as I haven't done them in ages

Back extensions
3x10 BW

45min on eliptical for cardio.

Morning bodyweight is 185 now.

Cmanuel

02-03-2010, 12:54 PM

yesterday was squat deload
135x5
185x5
235x5

full ATG oly style
185x5x3

1 hr on eliptical

It was a high carb day, woke up this morning at 188 lbs. I always gain 2-3 lbs after high carb refeed.

Cmanuel

02-03-2010, 09:09 PM

i did 45 min. on the eliptical today.

Also I was worried that my strength has gone down. So I did a little deadlift test to make sure that wasnt the case

DL (no belt, impromptu lifts)
225x3
315x1
405x1
500x1 (flew up, felt very solid, could have easily doubled or tripled this)

Yay, i'm on track for a good performance in 181 on march 20th.

Cmanuel

02-06-2010, 06:14 PM

I took thursday off, it was a busy day for me at school

Friday - Bench press deload
135x5
185x5
225x5

Those idiots in the DL thread gave me the desire to hit some heavy DLs for whatever reason. Not exactly "deload worthy" but that thread is really irritating

warmup sets -kept a flat back entire time
225x3
315x2
405x1
455x1 (started to get hard to maintain the flat back, didnt come up as fast as usual)

Decided to do a bunch of 500lb singles
500x1 with flat back - could barely lock it out and could barely maintain form. Felt horrible
Tried a few 500 singles with my current "rounded" form.
500x1x1x1 - all felt really great, pretty quick to lock out.

Cmanuel

02-06-2010, 06:15 PM

Today I did OH press deload

BB OH press
45x5
95x5
135x5

then did 30 min. on eliptical.

Going to up the cardio next week and increase number of low carb days. Hopefully get to 183-184 by next weekend.

Cmanuel

02-08-2010, 12:35 AM

I'm not getting much out of posting here on the SS forums. Too much bickering for my taste, I'm signing off for good. Nice talking to you guys.

BigJavs

02-08-2010, 12:52 PM

Damn, I was just going to say how much I enjoyed your log as I've started doing 531 for my first meet.

Mr.City

02-08-2010, 01:26 PM

It's a shame to see you go. However, keep in mind, there are far worse forums out there than this one.

hbriem

02-09-2010, 03:10 AM

As a rare voice of reason and experience, your contributions will be sorely missed.

Paul Sousa

03-02-2010, 06:54 PM

Anyone know if cmanuel is posting anywhere? His experience with 531 was invaluable and it sucks that he left.

Cmanuel

03-18-2010, 02:32 PM

For anyone that cares.

I'm still training hard and strong. I pulled out of the march 20th meet because i got pneumonia last month and it totally F'ed my strength up bad.

Anyways, I'm still keeping a log at wannabebig:
http://www.wannabebig.com/forums/showthread.php?116464-Cmanuel-s-Log

Other news: Still training for Raw nats, plan on competing in 181.

Doing a couple Strongman events next month, I'm going to start training in Denver on Saturdays with an experienced crew and will work stones, logs, etc.. I'm getting a house in June with some other students and I'm going to use it as an excuse to build a few DIY implements: 4 stones, adjustable yoke, farmers walk, sled, tires, the whole works. Should be fun.

Sorry I'm not posting here anymore, its nothing against you guys I just can't stand all the drama and lack of moderation. The Lyle vs. Rip crap has left a bad taste in my mouth for this site and I dont imagine i will be coming back.

Over and out
-CM

Gary Gibson

03-18-2010, 10:52 PM

All the best. See you at Raw Nationals.

Cmanuel

04-14-2010, 01:08 AM

What the hell, how about an update? Copied and pasted from another log.

Unleash Your Strength - Silver Level Strongman Competition - April 10, 2010

If you have been keeping up with my log, then you probably have noticed that I have had a growing interest in Strongman training recently... Well after 3 weeks of training with a good group of guys in Denver, I decided to enter my first strongman show. I would compete in the 231 and under novice division. This was an all around lighter show, as the promoter wanted to generate more interest in colorado for Strongman and wanted new competitors to not be to intimidated by the weights.

There were i think 10 total people in my class. I weighed in at 196 fully clothed, so I'm sitting around 190lbs these days without clothes.

Events:
20lb Sledgehammer crucifix Hold for time - I got 46 seconds on this, exactly the same time as what I got in the gym. Good enough for third place

350lb tire deadlift with axle bar for reps - I knew i was going to kill it, and honestly I kind of wish the weights were heavier to set me apart from the rest of the group, as I feel deadlifting is a strongpoint. I got 18 reps in 60 seconds, and it was a three way tie for first place in this event. I would have had 19 but I dropped one of the reps (slipped out of my hand).

10" 180lb Log Clean and press for reps - Really tried to get the adrenaline flowing for this. I ended up doing 7 reps in 60 seconds, was really proud of myself as 5 was my previous best. This was good enough for 2nd place.

Farmers walk hold for time with 180 lbs - I didnt do so well training this in the gym... my previous best was like 52 seconds. But i pulled off a 1:10s time, good enough for 2nd

Atlas stone medley - 5 stones to 48" platform in 60 seconds - I'm not sure of what the weights were to be honest, they made some changes. All I know was the first one was 175 and the last was 265... I got them all in 46 seconds, not very quick and I made a lot of beginner mistakes like not setting up in the center of the stone, not enough tacky, etc. Still, I was one of only 3 that got all 5 stones so I am happy with that, that was my goal. I came in 2nd in this.

Had a lot of fun and came away with first place in novice lightweight by 1 point. Won a lot of cool stuff, including:
- APT wrist wraps and elbow sleeves
- free massage at the gym i train strongman stuff at
- 3 months of supplements at cost from a local store

It was a great event and now its time to move up and play with the open LWs. There are shows on the 24th and may 1st... I've got to pick one or the other to compete in, i'm not sure if I would be able to handle back to back shows.

This is so much fun and i'm totally addicted.

Paul Sousa

04-14-2010, 09:40 AM

Awesome job. I would love to find a similar competition in my area, any good resources on how to find them?

Oh, and any video?

Cmanuel

04-14-2010, 12:22 PM

I thoguht this picture was cool from the contest:
http://hphotos-snc3.fbcdn.net/hs462.snc3/25382_730528208578_12716097_41226480_6017221_n.jpg

Vids:
Tire deadlift
http://www.youtube.com/watch?v=8F1InX9lOE4&feature=player_embedded
Log clean and press
http://www.youtube.com/watch?v=bKlnSEBD9Sc&feature=player_embedded
Stone medley
http://www.youtube.com/watch?v=8fe04UC4ETQ&feature=player_embedded

To find a contest near you go here:
http://www.nastrongmaninc.com/upcoming/

Paul Sousa

04-14-2010, 01:20 PM

Looks like a blast. All the comps near me are Gold level and above and I don't have the strength yet based on the weights I see they are using (even in the LW Novice division). The weights in your comp would have been perfect for me to try competing. I'll keep looking for a comp with similar weights, but in the meantime will work hard to get strong enough for those Gold level comps.

A J

05-02-2010, 11:20 PM

Paul Sousa

05-03-2010, 10:50 AM

Hey man, just checked out your thread, I haven't gotten through too much but I'm about to jump on the 5/3/1 train so i figure i'll be checking out your posts to see if i can pick up any tips. Saw you just did strongman too, i just finished an event, and it was tons of fun, i think more people need exposure to them.

Hey A J, if you really want to follow his progress you shoudl go over to the Wannabebig forums, that si where he has been keeping his journal now.

Cmanuel

12-31-2010, 12:09 PM

How's everyone doing?

Update:

Currently at 210 lbs.

Did about 4 Strongman contests in 2010...Won Novice LW during my first show, moved to Open 200 class. Won 2nd place at just about every show afterwards, my 200lb friend dominated all of us for the season.

Did a Powerlifting Meet on Dec 5th. I totaled 1246 at 198 lbs, representing about 70lbs on my total in a year.
414 squat
http://www.youtube.com/watch?v=1OheY2P94n4
292 bench
http://www.youtube.com/watch?v=dLNHreZB5O0
540 DL
http://www.youtube.com/watch?v=PQ4u06fTXPw
I missed a 3rd DL Attempt of 560...Speed is great. Grip is the issue. I am currently trying to learn hook grip and train double OH more often in an attempt to resolve dropping these heavy DLs

Some Training highlights....
Hit a 225 Strict OH Press a week ago

http://www.youtube.com/watch?v=LYXC8IzxvMI

500x4 DL

http://www.youtube.com/watch?v=9wESwBhtLKo

~140lb Giant DB Press

http://www.youtube.com/watch?v=bl2td3hV8To

265 Axle Clean and Press

http://www.youtube.com/watch?v=TFp5o7QoLb4

Goals for 2011

Hit BW of 225
Hit a 255 lb strict OH press
Hit a 300 lb Axle Clean and Press
Win my first Open LW Strongman Competition
Total 1330@198 raw
Hit a 600 DL on the platform finally
Bench 315 for reps

I think I'll start coming around more often. As long as the haters lay off of me.

nisora33

12-31-2010, 11:10 PM

Cmanuel

01-02-2011, 12:15 AM

Was going to squat today, but shoveling all of the snow today did a number on me. Decided to relax over some beers and steaks instead

Squats tomorrow

Also in a couple weeks might try for a Strapped DL max from the floor. I've never pulled a 1RM DL with straps...should tell me what I'm good for, assuming i can fix my grip.

Cmanuel

01-02-2011, 04:26 PM

BW today around 207 in the morning. Going to make an attempt to EAT MORE!!!

Juggernaut - 10Rep wave - Intensification

Squats
210x5
235x5
255x10
255x10
255x10

Front Squats with 2 sec pause at bottom
185x10
185x10
185x10

Decline Situps weighted
3x10
Back extension weighted
3x10

15min on eliptical

The 10 rep stuff is killing me. The weight is easy, but my conditioning is so terrible that I have to rest for a while between sets. I'm going to start throwing more cardio in and also hope to pick up some weight plates for my prowler next week.

mccaulleyg

01-02-2011, 08:29 PM

Cmanuel

01-03-2011, 12:36 AM

JTS

yo man, I am doing that program too, I like it so far, why did you not do more than 10 reps on that last set for squat?

How are you incorporating strongman into that routine?

Will be neat to watch what you do, we are about the same size right now so we can compete a little bit...

just finished my 10's wave last week, I skipped the 8's and went to 5's because I have a meet in 7 weeks...

Grant

Just wasn't feeling it and didnt really feel like taking it out past 10 reps today... Honestly I may not start repping the hell out of stuff on top sets until the 8s wave.

I train by myself so i'm not bound by a strict training schedule... I usually do like this
Day 1 - Squat
Day 2 - Bench
Day 3 - OFF
Day 4 - Press
Day 5 - DL
Day 6 - OFF
Day 7 - OFF

I dont' train on specific days of the week, except that saturday is strongman events training in Denver. I usually take 2 days off from any lower movements after strongman days.

So far loving the program though. I've already thought of ways I can tweak it...
Like skipping 10s wave altogether....
Or running 4 weeks accumulation, 4 weeks intensification, and then a week of realization... There's a lot of shit you can do with this program.

I'll stop in your journnal more often!

mccaulleyg

01-03-2011, 10:38 PM

I wrote a program very similar for some clients of mine, just extending the 5-3-1 concept to include a week of 8's and 12's, making a 6 week cycle. I have used that approach before with a lot of success. I think the inclusion of whole periods of time with higher rep training is very beneficial in the long run in preventing CNS burn out and soft tissue damage/chronic injury pain. Also the metabolic training of higher reps has a ton of benefit in general. coming off of comps the 10's just seem like the right thing to do at that point, build the base you know!

Grant

Cmanuel

01-03-2011, 10:46 PM

coming off of comps the 10's just seem like the right thing to do at that point, build the base you know!

Grant

They also make me wish I had focused on conditioning during the last year of working on 5 reps and lower!

K.Diesel

01-05-2011, 10:19 PM

I competed on Nov. 20 and Dec. 5. I'm doing high(er) rep sets on my assistance work these days, and I think it's helping. I don't feel so beat up, even though I'm basically doing whole body workouts at every session. Wish someone had mentioned this to me a year or two ago.

Cmanuel

01-09-2011, 01:30 AM

Had some terribly shitty OH press and DL workouts last week not worth mentioning...strength just wasnt there. Decided to rest for a few days and eat a lot and sleep a lot.

Tonight did Bench press, realization phase of 10s wave for Juggernaut Method

worked up to 210x16 - pretty easy, could have kept going but just shut it down bc there's no point in going. So thats 6 reps over 10, which means i'll increase my max next training cycle by 15lbs. I may just do 10 to be conservative . . . I'll think about it

Assistance work:
CG Bench - 165x10 for 2 sets
50 BW Dips

Thats all she wrote for tonight.

BW is a solid 210 at the moment. Time to start eating more and get to 225 soon

mccaulleyg

02-07-2011, 08:07 PM

how is it going with JTM? r u still on it?

g

Cmanuel

02-09-2011, 01:19 PM

how is it going with JTM? r u still on it?

g

Sorry, i Havent been up to date on my logs here at SS forums!

I actually hopped off of JTM. I want to make sure I have a FULL 16 weeks to devote to the program, and since I have a meet coming up in March, I feel like I should hold off on JTM for the moment. So I am back to 5-3-1.

I just want to say that I think JTM is a solid program. But I think you need to devote a full 16 wk cycle to it in order to extract the most gains. I'll probably hop back on it after my meet in march.

Some training highlights....

Recently hit a 235 strict OH press. 250 will be mine in a few weeks!
http://www.youtube.com/watch?v=8FmkQ5WEmGs

mccaulleyg

02-09-2011, 07:54 PM

that was a great press, I did 215 on Monday which was my best lift ever for press,

We are about at the same spot, where are your other lifts at?

here is what I have done in the past two weeks
squat 391.5x5, 460x1
bench 245x10, 315x1
deadlift 455x8 pause, 540x1
press 177.5x7, 215x1
power clean 5x3x225, 275x1
snatch 190x1
clean and jerk 250x1
BW at 213, 20% body fat?, 6'0''

Cmanuel

02-09-2011, 09:11 PM

Lets see.....
My best gym lifts ever are:
Deadlift - 560~200lbs, 500x4
Squat - 420~200lbs
Bench -300 pause this past december around 207lbs
press 235x1
Best comp lifts are
S-414, B-292, DL-540

Not sure about power clean, snatch, or clean and jerk. I am pretty lame in those. However I can clean and press a 280lb Axle with difficuluty.

I walk around about 210-215 at 5'8, I cut to 198 for PL meets. I only compete USAPL so thats raw and 2hr weigh ins. Havent maxed in a while for some lifts (other than press) so I'm sure i'm stronger across the board. My DLs suck because i have grip issues. I could probably pull 600 if I could sort out all of the issues I have with grip. Havent maxed in squats in a while, might do that soon.

Cmanuel

03-01-2011, 01:14 AM

Mods, please close this log. I have made a new one in the general training logs because My training is taking a new direction soon

http://startingstrength.com/resources/forum/showthread.php?t=22264&p=229507#post229507 <-- here is my new log

Cmanuel

09-25-2011, 10:46 PM

bringing this back from the dead because i've got the urge to compete again in powerlifting :)

Cmanuel

09-25-2011, 10:51 PM

I've got a meet coming up in December. I've done this meet for the last two years, all in the 198 class. Here are those results:

Meet results (S/B/DL), all 198lb weight class

Dec 09 - 385/285/501 - 1171
Dec 10 - 414/292/540 - 1246

Goal: Dec '11: 435/305/575 - 1315 total

I think thats pretty doable. I've readjusted my squat depth (not squatting ass on the floor now), my bench is the best its ever been (paused 300 easily after work sets the other day), and I'm learning sumo DL which has basically instantly gotten me pulling rep PRs.

Here we go!

K.Diesel

09-25-2011, 11:11 PM

Very nice progress over 2 years! I hope you enjoy the sumo switch as much as I have. I've hit training & meet PR's consistently with it.

Hopefully, I will have recovered enough to compete again on Dec. 10. Best wishes on hitting that total in 10 weeks or so.

Cmanuel

09-26-2011, 06:56 PM

Thanks man! We will see if sumo is the answer for me. If it is, 600 may be here soon!

9/26/11 - 5/3/1 Cycle 1 week 3
Bench press
decided to work up to a max touch and go
got 320x1
missed 330, almost had it but left arm cramped up something awful near lockout. Had to have spotter take it :(

DONE

Cmanuel

10-07-2011, 02:02 AM

nothing to write about this week. deload FTW

mccaulleyg

10-08-2011, 08:59 PM

Hey there

you had made a spreadsheet a while back for the juggernaut training method, could you send that to me again?

grantmccaulley@mchsi.com

Thanks

Grant

Cmanuel

10-10-2011, 08:11 PM

10/10/2011
5/3/1 Cycle 2 - Week 1

Bench Press
205x5
235x5
270x8 PR

DB Incline Press
75x10
75x10
80x10
80x10

Seated Cable Rows
215x10 for 3 sets

Some situps

Cmanuel

10-13-2011, 11:46 AM

squats - 5/3/1 - cycle 2 week 1

Squats
265x5
315x5
350x8 - PR

GMs - 2x10
Roman Chair Situps - 2x10

Cmanuel

10-14-2011, 09:17 PM

Press workout from the other day

OH press strict
145x5
170x5
190x9

Dips all for sets of 10
25, 25, 45, 45, 45,

Chinups (BW)
10, 10, 8, 8, 4

Cmanuel

10-14-2011, 09:18 PM

DL workout from today

Sumo Deadlifts
355x5
405x5
455x8

Sumo DL Singles
8 singles with 315 for speed

Some Ab bullcrap stuff

hot tub releax

Cmanuel

10-17-2011, 08:34 PM

bench today

220x3
250x3
285x8 (huuugeee PR)

DB incline press
85x8
95x8
100x8

T-bar row
180x8 for 3 sets

Some situps

hbriem

10-18-2011, 03:40 AM

Wow, nice bench PR there!

K.Diesel

10-18-2011, 11:41 PM

WHOA! 285 x 8?!?! Impressive bench man.

Oldster

10-19-2011, 12:36 AM

bench today

220x3
250x3
285x8 (huuugeee PR)

DB incline press
85x8
95x8
100x8

T-bar row
180x8 for 3 sets

Some situps
That is a great PR, congradulations! 285x8 is mightily strong. Should go a long way in helping you in competition.

That is a really great DB incline press too. Nice.

Cmanuel

10-19-2011, 09:30 AM

Thanks for all the kind words everyone. My bench has been the one lift that hasn't been consistently progressing on the 5/3/1 program. I experimented with a lot of assistance work and found that on bench day, adding a pressing movement (like DB incline or CG bench) at 4x8 or 5x10 really helped my bench take off. I think the extra benching volume has done wonders for me.

Cmanuel

10-19-2011, 09:31 AM

Squats yesterday
275x3
add belt
315x3
365x3 (didn't rep this set out.. decided to do heavy singles after this last set so i saved some in the tank)
390x1
390x1
was going to go up to 415 bc the 390x1 felt so great but we decided to do rack walkouts

Rack walkouts
545x1
545x1 (hold)

Good mornings off pins
155x8 for 3 sets

Great workout all together. First time doing rack walkouts. Kinda cool movement although I have no idea how to program those.

K.Diesel

10-19-2011, 11:21 PM

This may be a stupid question, but I've never heard the term "rack walkouts". Do you mean walking out a squat then re-racking it, or is it something else?

Cmanuel

10-20-2011, 01:43 PM

This may be a stupid question, but I've never heard the term "rack walkouts". Do you mean walking out a squat then re-racking it, or is it something else?

yeah we simply loaded up the bar and worked on walking ridiculous weight out. It's something I've been needing to work on for a while now.

Cmanuel

10-21-2011, 07:32 PM

Deadlift workout from yesterday
sumo
365x3
415x3
475x3

did 4 singles with 520

Did 10 singles with 315 for speed

Cmanuel

10-21-2011, 07:32 PM

Strict OH press from tonight

160x3
180x3
205x6 PR (video to come)

Dips (sets of 8 each)
45, 45, 70, 70

Chins (sets of 7 each)
10 lbs for 4 sets

Some stupid curls.

Cmanuel

10-24-2011, 12:13 PM

205x6 on Strict OH work
http://www.youtube.com/watch?v=q4gDkzNYIow

hbriem

10-24-2011, 02:39 PM

Colour me impressed!

AdamWathan

10-24-2011, 03:08 PM

You are a fucking strong dude, great pressing man! That's some beastly dipping too.

I think you will easily meet your goals for the meet in December man. Teach me how to deadlift like you, haha...

Cmanuel

10-24-2011, 07:15 PM

Thanks everyone for stopping by and giving me props!

Cmanuel

10-24-2011, 07:18 PM

Bench Press

235x5
275x3
300x3 (PR with this weight for touch and go)

Pause benches
285x1
300x1
315x1 15lb PR!!!!!

DB incline presses
75x10
85x8
100x6
110x5

DB rows (10 each arm)
120
130
150

Done.

Great PR tonight on benching. Felt really solid. However, after looking at the video, I didnt pause nearly enough. I blame this on the fact that my normal training partner was not present, and he usually calls the press command so he knows what to look for. Oh well. It still felt amazingly strong and I think im good for 325 paused bench possibly come December!

Cmanuel

10-24-2011, 07:30 PM

Video of pseudo pause bench PR lol
http://www.youtube.com/watch?v=Pfv2zKPgJFk

hbriem

10-25-2011, 03:35 AM

Wow, you young whippersnappers sure progress fast.

You're right, that wasn't much of a pause, but a very impressive bench regardless. Congrats again.

Cmanuel

10-26-2011, 09:21 PM

skwats

315x5
345x3
370x1
390x1
415x1
435x1 (vid to come) All time PR. felt excellent.

Good Mornings
165x8 for 4 sets

K.Diesel

10-26-2011, 09:39 PM

Cmanuel

10-26-2011, 09:53 PM

Video of 435x1
http://www.youtube.com/watch?v=3-FXyb3ieSg

Cmanuel

10-26-2011, 09:56 PM

The IPF rule says that the bar must be "motionless" on your chest before you're given the press command. I looked at that video a few times over, and you may have met that criteria, by the tiniest of margins. Depending on the judge, you may have gotten a press command from that pause because you stuck it and the bar wasn't moving. Maybe not. But it was awfully close either way and I'm impressed because (1) you bench way more than me, and (2) for a PR, it didn't look like a max effort.

Looking forward to the squat vid.

Thanks for the comment man! My training partner was not available to train on that particular bench day, and he competes so he knows exactly what to look for. Since I didn't trust my spotter to call a press command (he's new to lifting), I figured I'd just try my best to pause it on my chest. Anyways, you see what happened! What felt like an eternity to me wasnt exactly a full pause in real life.

Either way, The lift represents great progress in my bench and I may be able to set a 40lb competition bench PR in December at my meet!!!

K.Diesel

10-26-2011, 11:27 PM

Cmanuel

10-26-2011, 11:52 PM

Maybe I already saw this and forgot, but when in Dec. are you competing, and what weight class? I decided to go ahead with our state championships on Dec. 10, and hopefully this will be my farewell to 198's for the foreseeable future.

Its December 3rd I believe (or 4th. gotta figure out what day my class will be lifting).

I will lift in whatever class i happen to way on on that day. I sit at about 204-207 right now so I'll probably hang out here and lift in the 220s.

Im moving to NC in December and there's a huge meet in March in SC i'm gonna do. I do have a goal to total 1350@198 at that particular meet.

swilczewski

10-27-2011, 04:00 AM

Awesome training lately, crushing PRs left and right.

Cmanuel

10-30-2011, 11:49 AM

OH press day from friday

Strict OH press (decided to try for PR)
135x5
165x2
195x1
215x1
245x0

No video of this one unfortunately. The 245 Flew off my chest and when i went to grind out the lockout portion, i got a severe pain in my left bicep and abandoned the lift.

Left the gym for the day feeling defeated and with a hurt arm. Went to the hot tub and iced it too.

Cmanuel

10-30-2011, 11:52 AM

Deadlifts from yesterday

warmups
365x2
405x1
455x1
505x1 (planned meet opener)
550x1 (planned 2nd attempt) Felt amazing!
585x0 (video to come, would have been 15lb all time PR. Hips fell forward during lockout and i lost control of the bar)

Romanian DLs
10-225
8-255
6-275
5-315

END

Cmanuel

10-30-2011, 11:59 AM

http://www.youtube.com/watch?v=0MwlJFMWgsw 585 attempt.

Cmanuel

10-30-2011, 12:08 PM

attempts for dec meet:

Squat
400/425/440 or 450
Bench
29/315/330 or 335
Deadlift
500/550/580 or 590

swilczewski

10-30-2011, 03:28 PM

You were damn close with that 585 pull, it should be cake come meet time.

Cmanuel

11-07-2011, 10:22 PM

last week was deload...nothing to really mention

Bench tonight
210x5
240x5
275x7

DB Incline press
85x10 for 4 sets

DB rows
2x10 with 150s, not feeling these tonight

Some ab stuff, hanging leg raises and crap

Cmanuel

11-09-2011, 01:45 PM

since im one month out, i decided to cut down on volume of assistance and not taking any final set out past the prescribed reps.

Squats - 275x5, 315x5, 355x5 (easy peasy japanesey)
Good mornings - 3 sets with 135 (8 reps each)
front skwats - 165 for 4x8
some roman chair situps with 10 lbs (4x10

K.Diesel

11-16-2011, 02:30 PM

since im one month out, i decided to cut down on volume of assistance and not taking any final set out past the prescribed reps.

Are you going to be doing any heavy singles this month like Wendler discusses in 5/3/1 for Powerlifting?

Cmanuel

11-20-2011, 11:08 PM

Are you going to be doing any heavy singles this month like Wendler discusses in 5/3/1 for Powerlifting?

Nah,

some life stuff has gone down and I'm actually moving to NC a lot sooner than I had anticipated. So I am focusing on packing and getting ready to move this week right now. Lifting and competing is on hold at the moment. I'll get back into it in a week or so once I get settled in Raleigh NC

Cmanuel

02-02-2012, 11:06 PM

I dont really post shit anymore these days anywhere, but in case anyone's interested, i've recently hit some new PRs, all while dropping a little bit of weight for my upcoming competition

Squat: 365x8, 455x1
Bench: 320x1 (pause)
Deadlift: 575x1

Cmanuel

02-03-2012, 08:13 AM

Gonna start updating again I think....

Last night was 5/3/1 Week 1 (8 weeks out from meet)

OH Press (strict)
155x5
175x5
195x7 (PR with this weight??)

Dips
45x10
70x10
80x10
80x10
90x10

Chinups (all BW, trying to hit target of 40 reps in 5 sets or less on Week 1, then will add weight (5-10lbs?))
10,10,8,5,5, 38 reps total

Treadmill - About 20 min at 3.4mph brisk pace. BW about 210-211 in the mornings

Cmanuel

02-05-2012, 01:34 AM

did squats Friday night....

needed to get in/out really quick so i just worked up to:
365 for 3x5

surprisingly easy, although i'm super sore today! ouch

Cmanuel

02-06-2012, 09:26 PM

Bench Press

215x3
250x3
280x7

DB Incline
90x8x 2 sets
105x8
110x6x 2 sets

DB Rows
150x10 for 2 sets

Cmanuel

02-07-2012, 09:04 PM

Deadlifts (sumo)
375x3
(add belt)
435x3
495x5 (CAKE, easy set)

Glute Ham Raises
1x10 (light band)
1x5 (light band) then took off band and did 5, so essentially 1x10
1x10 no bands

Roman Chair Situps with 10lb weight
3x10

20 min on treadmill at 3.4 mph

Overall weight is dropping well. I'm about 209-210 in the mornings. Down a good bit from previous weeks.

The 495x5 deadlift felt great. This is the most i've ever pulled with 495 for reps. I am very comfortable with sumo and am confident if i train smart that I will hit my 600 in March as planned.

Cmanuel

02-07-2012, 09:05 PM

Also, I took a video of the deadlift set, but the camera tipped over on rep one! Woops.

Cmanuel

02-08-2012, 01:43 PM

Found a gym to train strongman implements on the weekend! might go Friday, can't wait.

Cmanuel

02-09-2012, 09:05 PM

BW 209lbs this morning. On track for March 24 (198lbs)
Strict OH Press
160x3
180x3
210x3

Dips
70x8
80x8
90x8
90x6
115x6

Chinups
3x5 with 35lbs

My top set on OHP pissed me off. I got off balance not once but twice, and to make matters worse, I unracked it from a pin lower than normal thanks to a mis-rack on my 180x3 set. I am good for 5-6 reps with this weight but it ended up being hard as fuck. Not even worth posting the video

I was pissed so i decided to go relatively heavy on Dips and Chins. It was getting late so i cut out 2 sets of chins and 20 min of treadmill walking. I'll make up for this over the wkd.

strong_over_matter

02-09-2012, 09:40 PM

Cmanuel

02-09-2012, 09:50 PM

Even if it was not everything you wanted it got done. I'm envious of your press. 205x3 is my goal for this year. Thanks for the encouragement. I just started tm 3 weeks ago for squats. Before that I did Madcow from sept to oct. I did tm for press and bench since oct but I think I moved my intensity day reps around too much - that is fixed now. It is hard to dead lift after 5x5 squats but just going to see how I progress.

Awesome man. When I was training strongman implements regularly, my press skyrockted. I ht a 240x1 in mid 2011, but its essentially stalled now since I stopped training regularly. I can hit PRs for volume/reps, but haven't hit a 1 rep PR in some time.

I am definitely going to follow you to see how you progress. I'm playing around with a few ideas in my head and I think I could learn a thing or two from your experiences.

Cheers!

Cmanuel

02-09-2012, 09:55 PM

I've officially decided that these are goals I would like to see happen in 2012

Keep in mind these will be regardless of weight. Just gym goals. All raw and competition style

squat- finally hit 500
bench - would like to see 345-350
Deadlift - would love to see 625
Strict OH press - 260??

strong_over_matter

02-09-2012, 10:17 PM

Awesome man. When I was training strongman implements regularly, my press skyrockted. I ht a 240x1 in mid 2011, but its essentially stalled now since I stopped training regularly. I can hit PRs for volume/reps, but haven't hit a 1 rep PR in some time.

I am definitely going to follow you to see how you progress. I'm playing around with a few ideas in my head and I think I could learn a thing or two from your experiences.

Cheers!

Well, I'm a bit older and usually stressed. But I think having a public log will help. btw..I did Madcow for my squats from Sept. to Nov. Then I did a simple LP for December to build up my sets across weight. ...typing on my iphone leads to many errors when I post.

btw..How old are you? Your progress has been great. I've let my BW go up over 210 for the first time ever. I don't think there's another way to be anabolic and gain at 36. My old rep squat PRs from 4 1/2 years ago i was only ~190lbs

Cmanuel

02-09-2012, 11:17 PM

Well, I'm a bit older and usually stressed. But I think having a public log will help. btw..I did Madcow for my squats from Sept. to Nov. Then I did a simple LP for December to build up my sets across weight. ...typing on my iphone leads to many errors when I post.

btw..How old are you? Your progress has been great. I've let my BW go up over 210 for the first time ever. I don't think there's another way to be anabolic and gain at 36. My old rep squat PRs from 4 1/2 years ago i was only ~190lbs

Public logs really help. Its cool to get encouragement from people with like-minded globes across the globe! That's really good progress for 4 years man.

I just turned 26 last month. Been training since 16, but only fell into the "proper" way to train for about the last 6 years or so.