Jim rocks 5/3/1 with AppNut!

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    Jim rocks 5/3/1 with AppNut!


    So I am a few days late on the start of this log. I spent all of last week testing my maxes for it and took a few before pictures today.

    Starting stats:
    Weight: 165
    Height: 70"
    Bf: ?

    I just finished 6 weeks of a high volume routine. It was based off of Layne Norton's PHAT program. I saw good gains while on it. Gained about 5 pounds and got noticeably leaner. I alternate my workout routine between high and low volume every 8-12 weeks and I am using Jim Wendlers 5/3/1 triumvirate for this low volume cycle.

    My diet is set for 3500 calories coming from 120grams of fat, 400grams of carbs, and 210grams of protein.

    My current supplements are Cissus, Orange Triad, ON Gold Standard/IForce protean and occasionally I use karbolyn.

    The generous folks over at Applied Nutriceuticals are sending me the believer stack of RPM and Drive to log. This will be my first time using either of these products and I will add them to this log as soon as they arrive. Until then I am going to keep this log with my workout and diet.

    My current lifts are:
    Bench Press: 215
    Back Squat: 325
    OH Press: 145
    Deadlift: 295

    I would really like to improve my standing OH Press, it was not a movement I had focused on in my previous training so it is seriously lacking.
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    9July12- Bench Press Week 1

    Bench press- 3x5
    140x5
    160x5
    180x7

    DB Incline- 5x15
    30x15,
    35x15,
    40x15,
    45x15,
    50x14

    DB Row- 5x10
    65x10,
    70x10,
    70x10,
    75x10,
    80x10

    For this workout the DB incline was not getting my chest at all and it put a lot of stress on my rotator cuff. I have never had problems like that before but changing the angle of the bench did not help so I will be changing that back to a barbell movement. The rest of the workout felt good! I can't wait to do it again next week!

    My diet for the day ended up being 3400 total calories, 105grams fat, 377grams carbs, 228grams protein. Not too bad but it could be better
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    In bro.
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    10July12- Back Squat Week 1

    Back squat- 3x5
    210x5,
    245x5,
    275x6

    Leg Press- 5x15
    270x15,
    270x15,
    295x15,
    305x15,
    315x15

    Lying Leg Curls- 5x10
    60x10,
    70x10,
    80x10,
    90x7,
    80x10

    This workout went well, the high Rep leg presses suck. But they will probably always suck, especially after squats!

    The diet for today came out to be 3404 calories, 120grams fat, 361grams carbs, 215grams protein. It was better on leg day but I was short a good deal of carbs!
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    Quote Originally Posted by LiveToLift
    In bro.
    Good to have you brother!
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    Today was a rest day so I will post up the macros when the day is over! I toyed with the idea of setting up a kettlebell circuit today but decided against it. Maybe next time.

    Macros for today were 3634 calories, 126grams fat, 416grams carbs, 201grams protein. If I'm gonna miss my calorie goal I'd rather stay 100 above than 100 below! :P
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    What are your auxiliary/assistance movements?
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by JudoJosh
    What are your auxiliary/assistance movements?
    I took the triumvirate just as it was written. All I changed was the DB Bench to an Incline Bench. So on bench day I do:
    Incline
    DB row

    Squat day:
    Leg press
    Leg curl

    OH Press day:
    Dip
    Chinup

    Deadlift day:
    Good morning
    Hanging leg raises
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    If you need any advice and/or direction on 5/3/1, PM me.
    M.Ed. Ex Phys
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    I've been interested in doing a 5/3/1 routine but never took the plunge. Have to follow along and see how the RPM/Drive treat you.






    jdg76
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    Come Follow along!!!

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    Quote Originally Posted by jdg76
    I've been interested in doing a 5/3/1 routine but never took the plunge. Have to follow along and see how the RPM/Drive treat you.

    jdg76
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    Lol I was the same way. This'll be my first time with it, hoping it treats me well!
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    I'm in!

    David
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    Quote Originally Posted by drooks10
    I'm in!

    David
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    Good to have you brother!

    My package arrived today so I dosed it accordingly. 2 RPM and 3 Drive about 15 minutes ago. On the way to the gym now. Tentative parameters are going to be energy, focus, strength, endurance and anything else I notice that is out of the ordinary for me.
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    Got home late. Have an early morning and will post tomorrow!
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    Apparently my early morning became a long day. I have all written down but was not able to do yesterdays DL workout. I am on a couples retreat and may not be able to do it today but I will be doing a bw circuit if nothing else.

    So far I've liked the two products. The first workout with them was a good one and I will post it after this stupid marriage lesson at around 12 or so.
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    Better late than never!


    So now that I finally have some free time I will post up my OH press workout from Thursday!

    As I put on an earlier post I took the 2 RPM and 3 Drive about an hour to an hour and 15 before my first working set of the OH press.

    12July12- OH Press Week 1

    OH Press- 3x5
    95x5,
    110x5,
    125x6

    Dips- 5x15
    bwx15,
    +10x15,
    +25x15,
    +35x15,
    +45x12

    Chin-Ups- 5x10
    bwx10
    bwx10,
    bwx10,
    bwx10,
    bwx10.

    I was powering through the workout and I felt strong! I rocked out weighted Dips after my last set of OH Press and I wasn't taking any longer to rest than it took my wife to do her set. We were moving, after finishing the Dips we went to do our Chin-ups and I should have added weight to these too, they were just a little too easy! Dips and Chins are two of my favorite exercises to do so I love that they are part of this program!

    The days diet came out to 3665 calories, 119g fat, 403g carbs, and 241g protein! The fat and carbs were about perfect and I was higher on protein than I had planned to be but it's not something I would complain about!

    All in all I will say that it was a good first day with these products. I definitely felt it when they hit me and my wife pointed out that I was pretty hyper. I wasn't able to fall asleep until 11 or so, it was probably from stims as I had taken the products pretty late into the day but I didn't wake up tired and still felt pretty good the next day. I'm hoping I can do the DL workout from yesterday at the hotel today but if not I will be doing some sort of circuit training.

    I have been taking the Drive on off days as recommended so I am running low on that and will definitely be able to use RPM alone to see how it affects me as a standalone product for the last few days of this trial run!
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    Glad to see you felt like the products helped you through the workout!

    Looking at your diet, that looks like it would be fun to partake in! I'm taking in 2500 each day right now, and may bump it up some over the next couple months, before I start a nice cut leading up to my next show in March. I love to eat! Haha.

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    Quote Originally Posted by drooks10
    Glad to see you felt like the products helped you through the workout!

    Looking at your diet, that looks like it would be fun to partake in! I'm taking in 2500 each day right now, and may bump it up some over the next couple months, before I start a nice cut leading up to my next show in March. I love to eat! Haha.

    David
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    Lol I love that I get to eat lots of red meat! I get so tired of chicken while limiting Cals....
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    Im still not sure what 5/3/1 is and thats due to my own ignorance of never looking it up. Goin for gains!!! Im in.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow
    Im still not sure what 5/3/1 is and thats due to my own ignorance of never looking it up. Goin for gains!!! Im in.
    Its a solid strength building routine. Its pretty low volume compared to what I'm used to so I decided to try it for my lower volume training cycle.
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    Quote Originally Posted by OrganicShadow View Post
    Im still not sure what 5/3/1 is and thats due to my own ignorance of never looking it up. Goin for gains!!! Im in.
    Noob. haha!

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    Quote Originally Posted by OrganicShadow View Post
    Im still not sure what 5/3/1 is and thats due to my own ignorance of never looking it up. Goin for gains!!! Im in.
    Same here man! I keep seeing people running it but I haven't researched it at all. Lol
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    Quote Originally Posted by LiveToLift

    Same here man! I keep seeing people running it but I haven't researched it at all. Lol
    http://www.t-nation.com/free_online_..._pure_strength

    Its a solid program for some progression on the big lifts.
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    Quote Originally Posted by Jim2542 View Post
    http://www.t-nation.com/free_online_..._pure_strength

    Its a solid program for some progression on the big lifts.
    Thanks for the link brosef! Will give it a look after I smash the weights!
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    Quote Originally Posted by LiveToLift

    Thanks for the link brosef! Will give it a look after I smash the weights!
    You lift on Sunday?
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    Quote Originally Posted by Jim2542 View Post
    You lift on Sunday?
    I lift any day I can. :-)
    Doing 3 on 1 off right now so Saturday was my off day.
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    Hey Drooks, not all of us are dinosaurs :P

    Thanks for the link. I'm gonna look this over today when I get bored of doing this powerpoint presentation.

    I don't mind lifting on weekends if it gives me a day off during the week. I work alternate weekends so sometimes it helps.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
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    Quote Originally Posted by OrganicShadow
    Hey Drooks, not all of us are dinosaurs :P

    Thanks for the link. I'm gonna look this over today when I get bored of doing this powerpoint presentation.

    I don't mind lifting on weekends if it gives me a day off during the week. I work alternate weekends so sometimes it helps.
    I'm normally off on weekends and will normally do some kind of GPP work on Saturday but I don't workout on Sunday as a matter of principle :P
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    Quote Originally Posted by Jim2542 View Post
    I took the triumvirate just as it was written.
    I never tried that template myself but it looks like a solid choice


    Quote Originally Posted by Rodja View Post
    If you need any advice and/or direction on 5/3/1, PM me.
    I would take him up on this offer if I were you Jim
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    In.

    I prefer the periodization bible for assistance work, but I did use the triumvirate and liked it pretty well.

    The 5/3/1 revolution at AM is gaining a foothold!
    Don't worry, man, someday I'ma be nobody too.
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    Ok. That's it. Time to read up.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by Swanson52
    In.

    I prefer the periodization bible for assistance work, but I did use the triumvirate and liked it pretty well.

    The 5/3/1 revolution at AM is gaining a foothold!
    I like it so far.
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    Quote Originally Posted by JudoJosh

    I never tried that template myself but it looks like a solid choice

    I would take him up on this offer if I were you Jim
    I will. Rodja is a solid guy and he definitely knows his stuff!
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    I'm about out of drive but from my experience with it I'm wondering if it would be any good for the runs we do in the army? I hate running and can always use a boost.
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    Quote Originally Posted by Jim2542 View Post
    I'm about out of drive but from my experience with it I'm wondering if it would be any good for the runs we do in the army? I hate running and can always use a boost.
    Drive gave me a nice endurance boost when I was using it in '07 while I was dropping a weight class. I could run 6-7 miles on an easy day.
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    Quote Originally Posted by Rodja
    Drive gave me a nice endurance boost when I was using it in '07 while I was dropping a weight class. I could run 6-7 miles on an easy day.
    I wish I would've tried it when I had more, if I don't use with tonight's workout I should be able to with tomorrow's run....
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    I would save it for the run. Drive better fits with endurance based workouts.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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    Quote Originally Posted by OrganicShadow
    I would save it for the run. Drive better fits with endurance based workouts.
    That's what ill do then. Every PT session we do is endurance :P and lord knows I could use some help with distance runs.
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    Tomorrow and the next day are no PT. were gonna be in the field until wed afternoon so I will try to do tomorrows WO on wed. will probably try to set up a trx circuit if time allows tomorrow. On the way to the gym now for BP week 2.
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    Quote Originally Posted by Jim2542 View Post
    Tomorrow and the next day are no PT. were gonna be in the field until wed afternoon so I will try to do tomorrows WO on wed. will probably try to set up a trx circuit if time allows tomorrow. On the way to the gym now for BP week 2.
    Sounds good. Looking forward to the workout update!

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