kutt3r's Log

kutt3r · 06-03-2009, 12:09 PM

Started 5/3/1 in January 2009 to prep for my first powerlifting comp in March, was just one of those goals I set for myself to try out and I really enjoyed it.

Lifts (@205#) started in Jan @ approx. 300/185/325
This is after a year lay off due to 16-20hr days at work, I was lifting 405/255/455 while training with a Pling friend @170# after a longer layoff and dropping from the lethargic 230# I let myself get to after having some issues with my lungs.

Meet lifts (@191#) in Mar @ 350 (missed depth but was light)/200/415 (way to light)
All lifts no gear but belt and crappy wraps

Next meet is July 25-26 – Goals
@181# - 450+/200+/450+
Belt/APT wraps – Titan Briefs, when they get here. Will be figuring out squat suit and maybe a bench shirt shortly, both probably single ply as I would like to compete in some IPF events as well as the GPC that I am currently involved with.

This will be my 4th cycle of 5/3/1 (3.5 technically as the PLing comp messed up the schedule)

Current setup:
Using my bastardized version of Hatter’s spreadsheet Max’s are set at 330/205/405
Weight @195 guessing 20%bf +/-3% (Gotta get this checked)
The first two cycles I went up 10/5#’s as per protocol the last two I have done 5 across the board as my conditioning is suspect and I am working on it.

Diet:
Keto from Red Point Fitness, although I will be modifying slightly to more of an AD diet with reloads. The convenience of the site is just for the meal planning is amazing to me.

Certainly looking for feedback on anything, especially PLing related.

kutt3r · 06-03-2009, 12:10 PM

June 1
Phase 1 - Cycle 4
Push Press
5x85
5x95
10x110

Dips SuperSet w/ Chins
Dips Chins
8x-75# 8x-75#
8x-75# 8x-75#
11x-75# 10x-75#

Facepull
4x10x105#

Walked dawg for 1+hr

June 2
Fasted Cardio
Walked dawg, w\vest 30min

June 3
Fasted cardio
Walked dawg, 30min

kutt3r · 06-05-2009, 01:29 PM

June 4

Morning fasted cardio 30min dawg walk

DL

5x240
5x275
5x310
1x365
1x415
0x425 4 inches off and had nothing left

Trap Bar
20x225*
15x225*
* Bar weight unknown, saying 45# till I hear different as it does not feel heavier to me.

Pull Through
8x110
8x110
12x110

Weighted Crunch
4x15x150

Very blah workout, was short one meal and loaded up on caffeine to get the workout in as I was tired. Decided it would be a good time to try a 1RM....

Weilder · 06-05-2009, 03:18 PM

Nice work kutt3r!!

Darkane · 06-05-2009, 11:50 PM

Hey buddy, lets do this.

I might fire up a log here, but damn rehab has me doing little weights

kutt3r · 06-06-2009, 02:34 PM

Quote:

Originally Posted by Darkane

Hey buddy, lets do this.

I might fire up a log here, but damn rehab has me doing little weights

Was talking to Mark at the gym and he told me that did the assessment and is working with Andrew on his weaknesses he gained 120# on his DL... I am seriously considering working with Andrew to get my weakness sorted and see what he can do for me, not to mention your great review of him as well...

Get the log going!

kutt3r · 06-06-2009, 10:17 PM

June 6

Morning fasted cardio w/vest 30min (on treadmill due to snow...in June...)

Bench
5x120
5x140
8x160

Kroc Rows
22x75 (r)
20x75 (l)

Incline DB
10x35
8x60
5x60

Machine Rows
10x75
8x120
10x150

Hammer Curls Superset w/ Tri Band Pushdown
10x40 50xblue band
10x40 50xblue band
15x20 50xblue band

15min HITT on elliptical

1 hr walk with the pup in the evening

**HIThopper** · 06-07-2009, 01:43 AM

Thats a buttload of rows!!

Good job.

kutt3r · 06-07-2009, 11:45 PM

Quote:

Originally Posted by HIThopper

Thats a buttload of rows!!

Good job.

Messin' around with the row machine at the gym that's all. Although I think I will add them to the Kroc rows and see how that feels.

kutt3r · 06-07-2009, 11:45 PM

June 7

Walked the pup 45min

Carb up day... yay!?!?

06-03-2009, 12:09 PM	#1
kutt3r Senior Member Join Date: Mar 2009 Location: Calgary, AB Posts: 4,332	kutt3r's Log Started 5/3/1 in January 2009 to prep for my first powerlifting comp in March, was just one of those goals I set for myself to try out and I really enjoyed it. Lifts (@205#) started in Jan @ approx. 300/185/325 This is after a year lay off due to 16-20hr days at work, I was lifting 405/255/455 while training with a Pling friend @170# after a longer layoff and dropping from the lethargic 230# I let myself get to after having some issues with my lungs. Meet lifts (@191#) in Mar @ 350 (missed depth but was light)/200/415 (way to light) All lifts no gear but belt and crappy wraps Next meet is July 25-26 – Goals @181# - 450+/200+/450+ Belt/APT wraps – Titan Briefs, when they get here. Will be figuring out squat suit and maybe a bench shirt shortly, both probably single ply as I would like to compete in some IPF events as well as the GPC that I am currently involved with. This will be my 4th cycle of 5/3/1 (3.5 technically as the PLing comp messed up the schedule) Current setup: Using my bastardized version of Hatter’s spreadsheet Max’s are set at 330/205/405 Weight @195 guessing 20%bf +/-3% (Gotta get this checked) The first two cycles I went up 10/5#’s as per protocol the last two I have done 5 across the board as my conditioning is suspect and I am working on it. Diet: Keto from Red Point Fitness, although I will be modifying slightly to more of an AD diet with reloads. The convenience of the site is just for the meal planning is amazing to me. Certainly looking for feedback on anything, especially PLing related. __________________ _________________________________ Independent Powerlifting Independent Powerlifting on Facebook Journal Last edited by kutt3r; 06-03-2009 at 12:12 PM.

06-03-2009, 12:10 PM	#2
kutt3r Senior Member Join Date: Mar 2009 Location: Calgary, AB Posts: 4,332	June 1/2/3 June 1 Phase 1 - Cycle 4 Push Press 5x85 5x95 10x110 Dips SuperSet w/ Chins Dips Chins 8x-75# 8x-75# 8x-75# 8x-75# 11x-75# 10x-75# Facepull 4x10x105# Walked dawg for 1+hr June 2 Fasted Cardio Walked dawg, w\vest 30min June 3 Fasted cardio Walked dawg, 30min __________________ _________________________________ Independent Powerlifting Independent Powerlifting on Facebook Journal

06-05-2009, 01:29 PM	#3
kutt3r Senior Member Join Date: Mar 2009 Location: Calgary, AB Posts: 4,332	June 4 Morning fasted cardio 30min dawg walk DL 5x240 5x275 5x310 1x365 1x415 0x425 4 inches off and had nothing left Trap Bar 20x225* 15x225* * Bar weight unknown, saying 45# till I hear different as it does not feel heavier to me. Pull Through 8x110 8x110 12x110 Weighted Crunch 4x15x150 Very blah workout, was short one meal and loaded up on caffeine to get the workout in as I was tired. Decided it would be a good time to try a 1RM.... __________________ _________________________________ Independent Powerlifting Independent Powerlifting on Facebook Journal Last edited by kutt3r; 06-05-2009 at 01:36 PM.

06-05-2009, 03:18 PM	#4
Weilder Senior Member Join Date: Jul 2006 Location: Ft McMurray - We have the Energy. Posts: 1,658	Nice work kutt3r!! __________________ Save 5-10% off at True Protein.com with code: AXG725

06-05-2009, 11:50 PM	#5
Darkane Member Join Date: Sep 2007 Location: Fort. McMurray Posts: 92	Hey buddy, lets do this. I might fire up a log here, but damn rehab has me doing little weights __________________ IA Trainee Nov '06 - April '09 Thanks Wes

06-06-2009, 10:17 PM	#7
kutt3r Senior Member Join Date: Mar 2009 Location: Calgary, AB Posts: 4,332	June 6 Morning fasted cardio w/vest 30min (on treadmill due to snow...in June...) Bench 5x120 5x140 8x160 Kroc Rows 22x75 (r) 20x75 (l) Incline DB 10x35 8x60 5x60 Machine Rows 10x75 8x120 10x150 Hammer Curls Superset w/ Tri Band Pushdown 10x40 50xblue band 10x40 50xblue band 15x20 50xblue band 15min HITT on elliptical 1 hr walk with the pup in the evening __________________ _________________________________ Independent Powerlifting Independent Powerlifting on Facebook Journal Last edited by kutt3r; 06-07-2009 at 11:43 PM.

06-07-2009, 01:43 AM	#8
HIThopper moderator from down under Join Date: Feb 2007 Location: Australia Posts: 3,853	Thats a buttload of rows!! Good job. __________________ OK cubbies listen up. there is no magic potion, there is no magic foodstuffs, thereof are no magic lifts, there is no magic equipments, there is only hard work, dedication and a LOVE FOR TRAINING, period. - EXMGQ My Youtube http://au.youtube.com/user/cjmack23ok

06-07-2009, 11:45 PM	#10
kutt3r Senior Member Join Date: Mar 2009 Location: Calgary, AB Posts: 4,332	June 7 Walked the pup 45min Carb up day... yay!?!? __________________ _________________________________ Independent Powerlifting Independent Powerlifting on Facebook Journal

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