1969's 5/3/1 log: Big But Boring.

[Est1969]

AUGUST 12

PWO: CRAZE, HEMAVOL

OVERHEAD PRESS:

65 X 5
85 X 5
95 X 3
115 X 3
125 X 3
155 X 4

DUMBBELL SHOULDER PRESS

100 X 12
100 X 10
100 X 9
100 X 8
100 X 7
100 X 8

CHINS: 10/10/10/10/10

DIPS: 20/20/20/20/20

Was supposed to do 150# on the press today, but could not find any 2.5s so I tried 155. One more rep would have been a 1RM pr, but I could only push it about 1/2 way and then there was nothing left. No worries...came very close.

Next week is the last week of cycle 4, and will try 155# again.

 

[Est1969]

AUGUST 14:

PWO: CRAZE, HEMAVOL

DEADLIFT

185 X 5
225 X 5
255 X 3
305 X 3
345 X 3
395 X 7 PR!

SEATED LEG CURL:

130 X 10
130 X 10
130 X 10
130 X 10
130 X 10

HANGING LEG RAISE: 5/5/5/5/5

CHINS: 10/10/10

DIPS: 20/20/20

My deadlift continues to break new ground. The last rep took everything I had to finish. Psyched to notch another PR here. I can really feel the difference in my warmup sets from when I first started deadlifting in February. My back just feels so solid and strong.

 

[StangBanger]

nicely done!

 

[Est1969]

AUGUST 15

PWO: CRAZE, HEMAVOL

WEIGHT: 208

BARBELL FLAT BENCH PRESS

105 X 5
135 X 5
165 X 3
200 X 3
230 X 3
255 X 5

DUMBBELL INCLINE BENCH PRESS

100 X 10 X 5

CHINS: 10/10/10/10/10

DIPS: 20/20/20/20/20

Not a bad day on the bench. I put up 6 reps at 255, but discounted the last one because my butt came off the bench. If I had kept it down, that would have been a PR. Felt stronger than my recent bench workouts. Will keep watching vids and attempting to improve my form, and hopefully get the weight up.

 

[Est1969]

AUGUST 17

PWO: CRAZE, HEMAVOL

BARBELL SQUAT

105 X 5
135 X 5
155 X 3
185 X 3
210 X 3
235 X 9 PR

HANGING LEG RAISE:

5/5/5/5/5

I think the HIIT Cycling is really supporting my squat well. Even though I had a PR I still had another rep in the tank. Felt very strong today. Happy to notch another win. Too bad I can't get the upper body to keep up with the lower body. The quads, hams, and glutes are actually getting big.

 

[Est1969]

AUGUST 19

PWO: EPHEDRINE, CRAZE, HEMAVOL

BARBELL OVERHEAD PRESS

65 X 5
85 X 5
100 X 3
120 X 5
140 X 3
155 X 3

BARBELL INCLINE BENCH PRESS

135 X 10
135 X 10
135 X 10
135 X 10
135 X 12 PR

CHINS

10/10/10/10/15 PR

I've noticed that the 3rd week of the cycle (The '1' day) is always the worst session of the three for my Overhead Press in terms of trying for 1rm PRs. I just can't work with the heavy weight. I think I've managed only 3 reps on each of the 4 cycles, but then again each one is heavier than the last so I suppose that is progress.

I definitely felt stronger on the Incline Bench Press assistance work. I was able to put up an extra 2 reps on the last set and also an extra 5 chins on my 5th set there as well.

Two more workouts and then a week of deload.

 

[Est1969]

AUGUST 21

PWO: EPHEDRINE, CRAZE, HEMAVOL

DEADLIFTS

185 X 5
225 X 5
255 X 3
325 X 5
365 X 3
415 X 4

HANGING LEG RAISE
5/5/5

CHINS: 14

My deadlift form looked pretty decent until the final rep, where my legs wobbled. I definitely did not have another in the tank. Not sure why I was so weak today...ready for a deload I guess. The last cycle I did 405 x 6, but wasn't even close to that level today.

 

[Est1969]

AUGUST 23

WEIGHT: 209

PWO: CRAZE, HEMAVOL, EPHEDRINE

BARBELL FLAT BENCH PRESS:

115 X 5
135 X 5
170 X 5
215 X 3
270 X 3

BARBELL INCLINE BENCH PRESS

135 X 10
135 X 10
135 X 10
135 X 12
135 X 10

CHINS
10/10/10/10/10

DIPS
20/20/20/20/20

PULL UPS
15

 

[Est1969]

AUGUST 24, 2012

Last day of Cycle 4.

PWO: CRAZE, HEMAVOL, EPHEDRINE

BARBELL SQUATS (PARALLEL)

105 X 5
140 X 5
170 X 3
195 X 5
225 X 3
250 X 7 PR!

LEG PRESS:

270 X 5
180 X 10
180 X 10
180 X 10
180 X 10

SEATED LEG CURL

130 X 10
130 X 11
130 X 11
130 X 10
130 X 10

HANGING LEG RAISE
5/5/5/5/5


My squat continues to get heavier. Very surprised to hit a PR on a "1" day, but I bet I could have pushed out one more. Felt very strong. I paused about 15 seconds before the last rep...so ding me for a cheat.

 

[Est1969]

CYCLE 5

AUGUST 27

This week is supposed to be my deload week, but I will be travelling all next week, so I will do week #1 this week and rest all next week while I travel. I can tell my body needs a rest from lifting, but I don't want to sit out for two.

PWO: CRAZE, HEMAVOL, EPHEDRINE

OVERHEAD SHOULDER PRESS

65 X 5
85 X 5
95 X 3
105 X 5
125 X 5
145 X 6

CHINS
10/10/10/10/14

BARBELL INCLINE PRESS
135 X 10
135 X 10
135 X 10
135 X 10
135 X 8

DIPS BW
20/20/20/20/20

Shoulders felt very sore after the last set of dips.

 

[Est1969]

AUGUST 29

PWO: 1/2 ALPHAMINE, 1 CRAZE, 1 HEMAVOL

DEADLIFTS:

185 x 5
225 x 5
265 x 3
315 x 5
335 x 5
385 x 8 PR!

That's all she wrote for that workout. I was completely spent after that last set, and figured I could just take my PR and go home. Really enjoying the 5/3/1 gains on my Deads and Squats. My glutes are starting to become borderline big.

 

[Est1969]

AUGUST 30

PWO: 1/2 ALPHAMINE, 1 CRAZE, 1 HEMAVOL
IWO: iForce COMPETE

BARBELL FLAT BENCH PRESS

115 X 5
145 X 5
175 X 3
190 X 5
215 X 5
245 X 7

DUMBBELL INCLINE BENCH PRESS

120 X 10
120 X 10 PR
120 X 9
110 X 8
100 X 9

CHINS
10/10/10/10/16 PR

DIPS UW
20/20/20/20/20

STANDING BARBELL CURLS (85#)
5/5/5

Great workout today. First time using Compete and I enjoyed it. I felt sore during the workout (I always do once I get to the dips) but two hours after I honestly feel like I could do it all over again. Great recovery iForce.

One more Bench press rep would have been a PR. I had it in me, but without I spotter I talked myself out of it after rep 7. I bet I could have hit 9. In any case, I feel good hitting the top of my range on the bench after some less than steller benching recently.

I hit 16 chins on the last set, which is a record for me.

 

[Est1969]

AUGUST 31

PWO: 1/2 ALPHAMINE, 1/2 CRAZE, HEMAVOL

IWO: COMPETE

BARBELL SQUATS

115 X 5
135 X 5
155 X 3
175 X 5
205 X 5
230 X 11 PR!

SEATED LEG CURL

130 X 10 X 5

HANGING LEG RAISE

5/5/5/5/5

 

[Est1969]

SEPTEMBER 8

Back from a week of travelling. The only workouts I could manage were at the hotel gym of the W, which was just a collection of machines and a few dumbbells. I used the Smith machine to do pullups, chinups, and hanging leg raises.

OVERHEAD BARBELL SHOULDER PRESS

65 X 5
85 X 5
105 X 3
125 X 3
135 X 3
150 X 6 PR

CHINS: 10/10/10/10/6

BARBELL INCLINE BENCH PRESS:

135 X 10
135 X 10
135 X 10

Very happy to hit a PR on the press. I cut the accessories short and went home. Deadlifts on Monday.

 

[Est1969]

SEPTEMBER 9,

PWO: ALPHAMINE, CRAZE, HEMAVOL

DEADLIFT:

185 X 5
225 X 5
275 X 5
315 X 3
355 X 3
400 X 7 PR!

LEG PRESS:

270 X 10
270 X 10
290 X 10
310 X 10 Slight pain in right quad, so I quit it and called it a day.

Another PR on my Deadlift. Est 1RM is now 493.33

 

[Est1969]

SEPTEMBER 9,

PWO: ALPHAMINE, CRAZE, HEMAVOL

DEADLIFT:

185 X 5
225 X 5
275 X 5
315 X 3
355 X 3
400 X 7 PR!

LEG PRESS:

270 X 10
270 X 10
290 X 10
310 X 10 Slight pain in right quad, so I quit it and called it a day.

Another PR on my Deadlift. Est 1RM is now 493.33

 

[Est1969]

SEPTEMBER 10

PWO: ALPHAMINE, CRAZE, HEMAVOL

BARBELL FLAT BENCH PRESS

115 X 5
145 X 5
175 X 3
205 X 3
225 X 3
260 X 5 PR!

DUMBBELL INCLINE BENCH PRESS

110 X 12
110 X 12
110 X 12
110 X 9
120 X 9

CHINS: 10/10/10/10/17 PR!

DIPS UW: 20/20/20/20

I knew as I was warming up on the bench that it was going to be a PR day. It just felt easy. The last set felt solid, and no spotter! Tried to keep my form on my mind and never lifted my butt of the bench. Bringing more leg drive into the lift as I am starting to figure that out.

 

[Est1969]

SEPTEMBER 11

PWO: ALPHAMINE, CRAZE, HEMAVOL
IWO: COMPETE

Just finished Week #2, Cycle 5. This week I hit a PR on EVERY LIFT!

BARBELL BACK SQUAT:
115 X 5
135 X 5
175 X 3
185 X 3
215 X 3
245 X 9 PR!

PRONE LEG CURLS
85 X 15
85 X 15
140 X 10
140 X 6
125 X 10

LEG PRESS
155 X 10
215 X 10
275 X 10
305 X 10
305 X 10

HANGING LEG RAISE: 5/5/5/5/6

 

[Est1969]

SEPTEMBER 13

PWO: ALPHAMINE, CRAZE, HEMAVOL
IWO: COMPETE

BARBELL OVERHEAD SHOULDER PRESS

65 X 5
85 X 5
95 X 3
125 X 5
145 X 3
160 X 3

CHINS: 10/10/10/10/16

DUMBBELL INCLINE BENCH PRESS

110 X 10 X 5

DIPS UW: 20/20/20/20/30

 

[Est1969]

SEPTEMBER 18

PWO: ALPHAMINE, CRAZE, HEMAVOL
IWO: COMPETE

DEADLIFT:

185 X 5
225 X 5
270 X 3
335 X 5
380 X 3
425 X 1

LYING LEG CURLS

125 X 10 X 5

LEG PRESS

180 X 10
295 X 10
295 X 10
295 X 10
295 X 10

HANGING LEG RAISE

5/5/5/5/8

Got to the power cage and noticed I forgot my damn chalk. I am sure I had three to four reps in me at the last set, but I just could not get my hands dry enough to grip the bar. Very frustrating as I was hoping to kill it today. Next time.

 

[Est1969]

SEPTEMBER 20

PWO: ALPHAMINE, CRAZE, HEMAVOL
IWO: COMPETE

BARBELL BENCH PRESS

115 X 5
145 X 5
175 X 3
215 X 5
245 X 3
275 X 3

DUMBBELL INCLINE BENCH PRESS

110 X 10 X 5

CHINS:

10/10/10/10/11

 

[Est1969]

SEPTEMBER 21

PWO: HEMAVOL, ALPHAMINE
IWO: COMPETE

BARBELL SQUAT:

115 X 5
135 X 5
155 X 3
205 X 5
230 X 3
260 X 7 PR

LYING LEG CURLS

130 X 10
130 X 10
130 X 10
130 X 10

LEG PRESS

180 X 10
230 X 10
230 X 10
230 X 10
230 X 10

HANGING LEG RAISE:

5/5/5/5/8

As you can see, my squat has been a weak link, but I think after 5 cycles of 5/3/1 I am starting to get it figured out. My PR today felt like I could have pushed out one more rep, but I saved it for the next pr. I am feeling alot stronger and more confident with this exercise. It is definitely a huge step forward from where I was when I started 5/3/1 and was doing 5x5 and maxing at about 225 with 3-4 reps. Feels much more solid and strong.

 

[Est1969]

CYCLE 5 COMPLETED

For Cycle 6 I will add 10# to Deadlift and Squat. Add 5# to Bench. Add 2.5# to OHP. The training maxes will be as follows:

DEADLIFT: 507#
SQUAT: 312#
BENCH: 327#
OHP: 190#

Progress photo at the end of Cycle 5:

 

[StangBanger]

nicely done man...

 

[Est1969]

OCTOBER 1

New month, new cycle: #6! Starting this cycle with gear support(***). PM me if interested in details

PWO: Craze, Hemavol
IWO: Compete
GEAR: Day 1, 20mg

OVERHEAD BARBELL SHOULDER PRESS

65 X 5
85 X 5
100 X 3
110 X 5
130 X 5
145 X 8 PR!

DUMBBELL INCLINE BENCH PRESS

120 X 10 X 5 PR!

CHIN UP

10/10/10/10/18 PR!

DIPS

20/20/20/20/30 PR!

Red Letter Day. Overhead press is my weakest exercise, and I have a nagging pain in my left delt, so when I saw I needed 8 reps to set a PR, I thought "no way in hell". Yet, I put it up! My lower back hurt after the PR set, but the pain went away completely in 15 minutes.

Today's shoulder day felt amazing. I have at least 2 cycles left in me, I am sure.

 

[Est1969]

OCTOBER 2

PWO: *** 20mg, 1/2 Craze, Hemavol
IWO: COMPETE

I realize stims are not recommended while on cycle, but what can I say I'm a junkie. Papa needed a little bump for Deadlift Day.

DEADLIFTS

185 X 5
230 X 5
275 X 3
295 X 5
340 X 5
385 X 9 PR!

PRONE LEG CURLS

140 X 10
140 X 10
140 X 10
140 X 10
140 X 10

LEG PRESS:

270 X 10
270 X 10
270 X 10
270 X 10
270 X 10

HANGING LEG RAISE:

5/5/5/5/8

This workout felt fantastic. I made sure I had my chalk after the last blown deadlift workout. After the leg press my quads felt like they were going to tear out of my skin. That's the first time I've had quad pumps like that before.

And a PR on my Deadlifts. Always a good feeling when that happens.

 

[Est1969]

OCTOBER 3

PWO: *** 20mg, CRAZE, HEMAVOL, 5G CREATINE
IWO: COMPETE

BARBELL BENCH PRESS

115 X 5
145 X 5
170 X 3
190 X 5
220 X 5
250 X 7 PR!

DUMBELL INCLINE BENCH PRESS

130 X 10
130 X 10
130 X 10 PR!
110 X 10
110 X 10

CHINS

10/10/10/10/18

DIPS UW:

20/20/20/20/25

 

[Est1969]

OCTOBER 5

PWO: *** 20mg, CRAZE, HEMAVOL, CREATINE 5G
IWO: COMPETE

BARBELL SQUAT

115 X 5
135 X 5
170 X 5
180 X 5
210 X 5
240 X 11 PR!

PRONE LEG CURL:

140 X 10
140 X 10
140 X 10
140 X 11
140 X 11

LEG PRESS:

270 X 10
270 X 10
270 X 10
270 X 11
270 X 15

HANGING LEG RAISE:

6/6/6/6/6

 

[Est1969]

OCTOBER 6

PWO: CRAZE, HEMAVOL, 5G CREATINE
IWO: COMPETE

BARBELL SHOULDER PRESS

65 X 5
85 X 5
100 X 3
120 X 3
135 X 3
155 X 5

DUMBBELL INCLINE BENCH PRESS

120 X 10
120 X 10
120 X 10
120 X 10
120 X 10

CHINS

10/10/10/10/18

DIPS UW

20/20/20/20/30

Played alot of football this weekend, and I think it took something out of my shoulders. Still, this lift is my #2 PR and felt good, but very tough to put up.

Deadlifts tomorrow or Wed.

 

[Sean1332]

subbed!

 

[Est1969]

OCTOBER 9

PWO: CRAZE, HEMAVOL, CREATINE 5G
IWO: COMPETE

BARBELL DEADLIFT

185 X 5
230 X 5
275 X 3
320 X 3
365 X 3
410 X 8 PR!

LYING LEG CURLS

140 X 10
140 X 10
140 X 10
140 X 10
140 X 10

LEG PRESS

270 X 10
270 X 10
270 X 10
270 X 10
270 X 15

HANGING LEG RAISE

6/6/6/6/6

 

[Est1969]

OCTOBER 12

PWO: CRAZE, HEMAVOL, 5G CREATINE
IWO: COMPETE

BARBELL BENCH PRESS

115 X 5
145 X 5
175 X 3
205 X 3
235 X 3
265 X 5 PR!

DUMBBELL INCLINE BENCH PRESS

130 X 10
130 X 10
130 X 10
130 X 10 PR!
110 X 9

CHINS

10/10/10/10/14 (weak)

DIPS

20/20/20/20/30

I knew once I unracked the bar that I was going to set a PR on the flat bench. Just felt good in my hands.

 

[Sean1332]

congrats on the PR man. best feeling ever when you push through that weight

 

[Est1969]

Thanks sean! Did that w/o a spotter so getting that weight off my chest felt even better, haha.

 

[Sean1332]

the "oh **** what if I drop it" rep is always the best lol

 

[Est1969]

OCTOBER 14

BARBELL SQUAT

115 X 5
140 X 5
170 X 3
215 X 3
225 X 3
250 X 8

LYING LEG CURLS

140 X 10
140 X 10
140 X 10
140 X 10
140 X 10

 

[Est1969]

OCTOBER 15

PWO: CRAZE, HEMAVOL, CREATINE
IWO: COMPETE

BARBELL SHOULDER PRESS

70 X 5
85 X 5
100 X 3
130 X 5
145 X 3
160 X 3

DUMBBELL INCLINE BENCH PRESS

140 X 10
140 X 10
140 X 9 PR!
120 X 10
110 X 8

CHINS

10/10/10/10/13

Stalling on the OHP, unfortunately!

 

[Est1969]

OCTOBER 16,

PWO: CRAZE, HEMAVOL, EPHEDRINE, CREATINE
IWO: COMPETE

DEADLIFTS:

185 X 5
230 X 5
275 X 3
340 X 5
385 X 3
435 X 5

LYING LEG CURLS:

140 X 10 X 5

HANGING LEG RAISE:

6/6/6/6/8

LEG PRESS

270 X 10 X 3

I proved today that no amount of supplements will make up for a bad night of sleep. This workout felt like a real chore. I'm surprised that I actually posted just behind my PR on deadlifts for the 2nd best pull of my 5/3/1 course. There were three guys that actually stopped what they were doing to watch my last set. Nobody deadlifts at my gym so I guess it's something different to see.

 

[Sean1332]

that last set there is pretty impressive man

 

[Est1969]

OCTOBER 18

PWO: CRAZE, HEMAVOL, CREATINE 5G
IWO: COMPETE

BARBELL BENCH PRESS

115 X 5
145 X 5
175 X 3
220 X 5
250 X 3
280 X 3

DUMBBELL INCLINE BENCH PRESS

140 X 10

BARBELL INCLINE BENCH PRESS

135 X 10

CHINS

10/10/10/10/15

UW DIPS

20/20/20/20/30

I pushed out 4 reps of 280 on the Bench, but I lifted my butt on the 4th, so am not going to count it. Would of been a PR if I did it right. Still, felt very strong.

Some soreness at the very bottom of my left delt, so I could not get comfortable with any incline assistance lifts. Deload week is next, so that will give me time to recover from whatever is going on there. Chins and dips felt fine.

 

[Est1969]

OCTOBER 22

PWO: CRAZE, HEMAVOL, TESTABOLAN (2), DAA (3G), EPHEDRINE, 100mg caffeine, ANABETA (2).
IWO: COMPETE

BARBELL SQUATS:

115 X 5
140 X 5
170 X 3
210 X 5
240 X 3
265 X 8 PR!

LYING LEG CURLS:

140 X 10 X 5

LEG PRESS

270 X 10 X 5

HANGING LEG RAISE:

6/6/6/6/6

It may not look like much, but I am spent after these 5/3/1 workouts. I make sure to leave it all behind on my last main set, and that makes pushing through the assistance work a challenge.

So my squat weight is in the same neighborhood as my bench weight, and this is primarily due to the fact that I've always sucked at squats. 5/3/1 has really made me focus on this movement and take it seriously. All the PR progress is primarily due to me becoming more efficient at squatting, rather than gaining strength. I am finishing my sets feeling like I am starting to know what I am doing, rather than thinking "well that really looked terrible". Starting to become more confident in the lift.

So that is the end of Cycle 6! I will deload this week and hit Cycle 7 OHP on Monday.

 

[Sean1332]

good lifts and pr man! and 5/3/1 looks easy on paper, but by the time I'm done with my assistant lifts I'm wrecked. I bet your squats will sky rocket on the next cycle since like you said;you're more efficient.

 

[Est1969]

I am tempted to bump up the monthly training max by 20# on the squats, but will resist and just stick with the program.

I put up 8 reps to get the PR, but I feel like I had 10 in the tank.

good lifts and pr man! and 5/3/1 looks easy on paper, but by the time I'm done with my assistant lifts I'm wrecked. I bet your squats will sky rocket on the next cycle since like you said;you're more efficient.

 

[Est1969]

CYCLE 6 SUMMARY

Very happy with the 6th Cycle.

There were 7 PR's set within this cycle:
SQUAT: 10/5 and 10/22
BENCH: 10/3 and 10/12
DEADLIFT: 10/2 and 10/9
OHP: 10/1

I feel like I have room to run on all my lifts, especially the squats. My OHP is very close to hitting a plateau. Will focus on my shoulders during the deload week to prepare. Deadlifts feel very taxing on CNS at this weight.

All training maxes will be increased for Cycle 7:

SQUAT: From 312 to 322.
DEADS: From 507 to 517
BENCH: From 327 to 332
OHP: From 190 to 193

Photo update after 6 cycles:

 

[Est1969]

OCTOBER 30

PWO: CRAZE, HEMAVOL
IWO: COMPETE

I have to find myself a new PWO. My latest tub of Craze is not quite cutting it. Would like something with a little more punch, yet no DMAA or Yohimbine HCL. Looking for suggestions here.

OVERHEAD PRESS:

70 X 5
85 X 5
105 X 3
110 X 5
130 X 5
145 X 8

DUMBBELL INCLINE SHOULDER PRESS

140 X 10
140 X 10
140 X 7

CHINS:

10/10/10/10/12

UW DIPS:

20/20/20/20/20

I needed a ninth rep on the OHP to get a PR. Came close but could not get the last rep all the way complete. My upper arms were dead and sore after this workout.

 

[Sean1332]

good lifts though man. I wish I could throw around 140lb dumbells. I can only handle 115 and that was a while ago.

you can always try making your own prewo

 

[Est1969]

oops that's misleading. I meant to say 140 as in 70 x 2. My bad.

 

[Sean1332]

oops that's misleading. I meant to say 140 as in 70 x 2. My bad.

haha that makes more sense now. this whole time I've been like "holy **** those are some bigass dumbells to do 5 sets of"

so it turns out that you aren't a super human haha

you still pull more than 500 I envy you lol

 

[Est1969]

Barrrrrely 500 haha. Thanks man! I just gotta get my squat into the same neighborhood.

haha that makes more sense now. this whole time I've been like "holy **** those are some bigass dumbells to do 5 sets of"

so it turns out that you aren't a super human haha

you still pull more than 500 I envy you lol

 

[Est1969]

NOVEMBER 1

PWO: HEMAVOL. 1/2 CRAZE.
IWO: NONE

DEADLIFTS

185 X 5
230 X 5
280 X 3
310 X 5
350 X 5
395 X 10 PR!

I took my PR and went the F home.