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ABE-EP-DPOL- LizKing shreds to summer

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    Quote Originally Posted by LiveToLift View Post
    Nice job on keeping those carbs in check bro. It's always torture until you start seeing dem abs!
    Thanks bro! Yeah the myfitnesspal has been a huge help (kicking myself for not getting into it sooner). Between that and this stack, I seem to be dropping some fat/water pretty quick. Just judging by other logs, I may need to give my fat intake a little consideration. But so far so good
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

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    Myfitnesspal new obsession using it to start cutting. Going to be a breez
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    Big update today-gotta catch up: Did some traveling over the weekend, family b-day party, along with visiting grandparents in the nursing home (that really sucks….g-ma is going thru all the motions with Alzheimers…) Decided to have a cheat day Saturday – had a few beers & Mexican food for 2 meals… Sunday was a little better, but not much – smoked salmon pizza. Wake up yesterday with a wicked chest cold – congestion & burning – I’m hoping it might just be something allergy related & goes away quickly.

    So yesterday was awesome – It started out OK – almost nailed a new weight PR for deads, barely missed...maybe next time… Then it started its descent downhill: dentist appt that ended with me needing to see a surgeon for a gum graft. Walk out of there to find my tire flat & the shop won’t fix it, but will charge me $350 for 2 new tires. Called into work & went to bed. Congestion still hanging strong today – cut my workout short, as it just hurt my lungs/throat.

    Saturday morning, tried a sample of a new stim preworkout from Athletix – full review coming shortly, but suffice it to say, the stuff was great – tons of energy that stayed for hours…

    4/20/13

    PWO – Athletix sample – stim caps (4)

    Superset
    Incline Bench 135x10, 155x10, 165x8, 175x5, 185x5
    BB Row 110x10, 130x10, 140x10, 150x10, 160x8

    Superset
    Wide OHP 75x10, 85x10, 95x10, 105x6
    Weighted Chins 30x10, 40x9, 50x7, 60x4

    Superset
    Overhead Extension 35x10, 35x10, 35x10
    Incline Hammer Curl 35x10, 35x10, 35x10

    Arnold Press: 35x10, 35x10, 35x10
    Vert Dissociation DB/cable x reps: 35/40x10, 35/40x10, 35/40x10
    Lying Shoulder Press: 10x15, 10x15, 10x15

    Total Time: 90min


    4/22/13
    Weight- 182

    Deadlift – 135x5, 225x5, 295x3, 345x2, 365x1, 375xF, 345x2, 295x5

    Superset
    B. Split Squat – 35x10, 35x10, 35x10
    Shrugs – 245x15, 245x15, 245x15

    Dimel DL – 135x12, 155x12, 175x12
    Pull-Thru – 40x12, 40x12, 50x12

    Total Time: 60min



    4/23/13 – 1764lbs

    Superset
    Decline – 135x10, 185x10, 215x10, 235x5
    Weighted Chins –10x10, 20x10, 40x9, 40x9

    Superset
    Dips (BW) – 12, 12, 12, 12
    Wide Pull-Ups (BW) – 10, 10, 10, 10

    Total Time: 45min


    Eats:
    Saturday: No clue…. (approx. 3200 cals – hanging with family/cheat day)
    Sunday: Cals: 2382 P: 89 F: 88 C: 313
    Monday: Cals: 2345 P: 157 F: 78 C: 179
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Man what a rough day! Sorry to hear about your luck man.
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    Could not make myself get up out of bed this morning – After the burning chest & hacking & coughing during yesterday’s shortened session, today I decided to skip shoulders. I definitely have a cold of some sort, been running a mild fever off & on, head & chest are quite congested… This sucks… I’ve just been trying to keep upon vitamins & tons of fluids. I haven’t been cooking this week, so decent food has been a little harder to come by – I’m hoping this clears up before this weekend…

    Tuesday’s food #s: Cals: 2584 P: 187 F: 70 C: 233
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Sorry your sick man. Hopefully you can get over that and get well soon.
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    Quote Originally Posted by bolt10 View Post
    Sorry your sick man. Hopefully you can get over that and get well soon.
    Thanks man - I'm hoping this clears up quickly -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Rough couple of past days sounds like. That sucks you are sick, hopefully it clears up sooner than later.
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    Thanks brotha! Hoping I can get back at it soon - tomorrow would be good
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Update:

    Yesterday’s food #s: Cals:1836 P: 162 F: 74 C: 126

    Despite an unexpectedly low calorie day yesterday (just couldn't make myself eat), felt well rested this morning, so I decided to try to hit legs… That didn’t work quite as planned. Just felt really weak overall & still really congested. During Good Mornings, my head would be clogged, then as I went thru each rep – my ears would start to clog up. Decided to cut my losses, hit a couple sets of light squats and then the treadmill for a bit to sweat it out…& sweat my @ss off I did. I felt better this morning, than the last couple, so hopefully I'm on the way out of this funk...


    Today’s workout (attempt…):
    Weight – 176

    Front Squat – 135x10, 155x10, 165x6
    Good Morning – 135x10, 155x10, 165x6
    Back Squat (A2G) – 175x10, 185x10
    LISS - Treadmill (Moderate) – 20 min

    Total Time: 60min.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Hopefully the sickness is going away. Working out and feeling symptoms of being sick is always sucky but if I can get in the gym to get a good sweat, I will. Glad to see you could at least get in there and get some legs and sweating in
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    Food for yesterday: Cals: 2790 P: 212 F: 114 C: 199

    Appetite is coming back - so that's a good sign. I had absolutely no gas in the tank today though. I woke up feeling pretty ok, but that didn't last long. I managed to get a few sets of inclines & bent over rows in - nothing to write home about, but better than skipping entirely I guess...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Food for yesterday: Cals: 2790 P: 212 F: 114 C: 199

    Appetite is coming back - so that's a good sign. I had absolutely no gas in the tank today though. I woke up feeling pretty ok, but that didn't last long. I managed to get a few sets of inclines & bent over rows in - nothing to write home about, but better than skipping entirely I guess...
    Keep at it man, you will be back to 100% in no time
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    Quote Originally Posted by kbayne View Post
    Keep at it man, you will be back to 100% in no time
    Thanks man! I always hate being sick into the weekend...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Finally starting to get thru this funk… Still a friggin snot factory in full production, but I’m able to breathe a little easier now. I basically phoned in my chest day Friday – did a few sets & called it early. Each rep was giving me a headache worse & worse –ears clogged, the works. Saturday, I hit a decent shoulder workout – numbers were back up to normal, added a few reps on a couple exercises. Rested & enjoyed the rest of my weekend. Came back this morning with a pretty decent leg workout. Added reps on a ham curls & calf raises. Hopefully, I’m out of the worst of it.

    Enough about me already – let’s talk about the stack I’m running. I’m just about halfway thru 8 weeks. After the 8 I have a bottle of Forskolin95 to stretch the Forskolin out to 12 weeks, plus I’m thinking about throwing in this bottle of HyperT2 I have in my stash.

    Anabeta Elite – Erase Pro – D-Pol:

    Anabeta –This has kept me hungry. Another boost of this is the wicked food pumps it gives. It loves carbs – Slam a bunch of grub & I don’t bloat, if so very little.

    D-Pol – Great libido boost – boys are noticeably fuller. Pumps that hang around for hours after training. A major improve in overall mood more noticeable during first couple weeks, not that it’s gone, just more or less acclimated to the feeling.

    ErasePro – Definitely keeping my dry. No joint pain this go round. I’ve felt creaky in the past from Erase & AD-3, but not yet with E-Pro.

    Overall, noticing a dryer, more defined look. Hoping some of the pump I’m seeing hangs around as real muscle after the stack ends. Great changes coming along -
    -----
    Eats for the weekend:
    Friday – Cals: 1878 P:163 F:84 C:125
    Saturday – Cals: 2584 P:153 F:109 C:200
    Sunday-Cals: 2997 P:184 F:121 C:232
    -----
    Training:
    4/26/13 –B
    Superset
    Incline Bench 135x10, 155x10, 165x6
    BB Row 110x10, 130x10, 150x9

    Wide OHP 95x10
    -----
    4/27/13-C
    Weight – 177 (am)

    Superset
    Shoulder Ext. Stretch 20, 20, 20
    External rotation: 20x10, 20x10, 20x10
    L-lat raise: 20x10, 20x10, 20x10

    Superset
    Lying Shoulder Press: 10x15, 10x15, 10x15
    Rope row: 30x15, 30x15, 30x15

    Arnold Press: 35x12, 40x10, 45x10
    Vert Dissociation DB/cable x reps: 45/50x10, 45/50x10, 45/50x10

    Total Time: 50 min
    -----
    4/29/13-A

    Superset
    Front Squat – 135x10, 155x10, 175x5, 185x4, 195x3
    Good Morning – 135x10, 155x10, 175x5, 185x4, 195x3

    Superset
    Lying Hamstring Curls – 90x10, 100x0, 110x7
    BB Calf Raise (on elevated plate) – 205x20, 220x20, 230x20

    Box Squat – 205x3,135x10

    Total Time – 45min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Incline Bench & rows were the name of the game today. Starting to feel ‘normal’ again. Still have a bunch of congestion & chest is a bit rough, but definitely better. So, I suck at inclines – Whenever I try to dig deep for a rep, I find my butt rising way high (d@mn near flat benching…) Part of the deal is that I feel inclines quite a bit in my shoulder, so my reps thru the set morph into something loosely resembling the arch of a powerlifter’s bench…lol I'm working on it though, trying to not let my ego get in the way of good clean lifting, even if I have to drop back a bit & work the form out better. In the face of that struggle, though, I was able to set some new PRs for BB row & wide grip OHP – those are tough & I really like the hurt they put on me.


    Yesterday’s food: Cals: 2588 P: 236 F:51 C:148

    PWO – Athletix Stim-Free sample – powder

    Superset
    Incline Bench 135x10, 155x8, 175x3, 185x3, 195x1
    BB Row 110x10, 130x10, 150x9, 170x5, 190x4

    Superset
    Wide OHP 75x10, 90x10, 105x7
    Weighted Chins 40x7, 50x7, 60x5

    Superset
    Overhead Extension 35x10, 35x10
    Incline Hammer Curl 35x10, 35x10

    Total Time: 51min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Getting back on track now – Had a good shoulder day. Upped the weights & reps on a few exercises & just felt better overall. Strength is definitely coming back, as is my overall health: congestion continuing to clear, still some coughing, but much less. Leaning has continued nicely. I’m looking forward to the 2nd half of this stack – 4 more weeks-

    Yesterday’s food: Cals: 2537 P: 209 F:83 C:235

    Weight – 175

    Superset
    Shoulder Ext. Stretch 20, 20, 20
    External rotation: 20x10, 20x12, 20x13
    L-lat raise: 20x10, 20x12, 20x13

    Superset
    Lying Shoulder Press: 10x15, 10x15, 10x15
    Rope row: 35x15, 35x15, 35x15

    Arnold Press: 35x12, 45x10, 45x12
    Vert Dissociation DB/cable x reps: 45/50x10, 45/50x10, 45/50x10

    Total Time: 48 min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Good to hear things are getting back to normal. Final 4 weeks should be awesome
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    Hell yeah! I'm looking to destroy the rest of this fat - not really wanting to go full-on cut, keeping it recomp style. I've been hanging around 177-180, the recent trend has been 174-178 - so lost a few lbs. The mirror is showing much more leaning than the scale - to me, that's a good sign I'm doing something right!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Hell yeah! I'm looking to destroy the rest of this fat - not really wanting to go full-on cut, keeping it recomp style. I've been hanging around 177-180, the recent trend has been 174-178 - so lost a few lbs. The mirror is showing much more leaning than the scale - to me, that's a good sign I'm doing something right!
    As long as the mirror is showing good results, screw the scale to be honest. I go off what I see in the mirror and how the pants fit.
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    Quote Originally Posted by kbayne View Post
    As long as the mirror is showing good results, screw the scale to be honest. I go off what I see in the mirror and how the pants fit.
    For sure - F@ck that scale!!! I only use it as a reference point - learning how my body reacts to different foods, how I hold water, etc.

    I'm stoked to see the leaning & not actually lose weight & strength. If I can keep this up, I'll be happy.

    In the very near future I'll be hopping on my first try with 5/3/1 - got an exciting next couple of months ahead!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Gotta get back on track from another amazingly fast weekend… I enjoyed the weekend with the wife, so no food logging since Friday. Saturday was a light day, then we went out & gorged on Mexican food yesterday. Skipped my workout this morning. The way I’ve been feeling lately (sorta aimless & ready for a change), I’m ready to jump into 5/3/1. So, I’m not going to fight it any longer – taking a couple rest days, crunch some numbers, & then jumping right into it.


    Friday’s food: Cals: 2663 P: 254 F:110 C:167

    5/3/13-A
    Weight 179

    Superset
    Front Squat – 135x10, 155x10, 175x6, 195x4, 205x2
    Good Morning – 135x10, 155x10, 175x6, 195x4, 205x3

    Box Squat – 205x3,215x3,225x3, 235x1

    Total Time – 60min


    5/4/13 – B
    Weight 174

    Superset
    Incline Bench 135x10, 145x10, 155x10, 165x7
    BB Row 110x10, 120x10, 130x10, 140x10

    Superset
    Dips (BW) – 12, 12, 12
    Wide Pull-Ups (BW) – 10, 10, 10


    Superset
    Wide OHP 75x10, 85x10, 95x10
    Face Pulls 30x15, 30x15, 30x15

    Total Time: 60min
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Yesterday’s food: Cals:2180 P:175 F:78 C:211

    Rest day today as well. That makes 3 days down (S,M,T), but I needed the rest, feeling much better. Still fighting some chest congestion - allergies in this area suck... Sat down with the book & worksheets last night. Starting 5/3/1 tomorrow! 4 days/week. I’m excited to get this running. Going with the Boring but Big program this first time thru. I’m anticipating that the fresh program will give a new stimulus for growth – take advantage of the second half of this stack…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Started 5/3/1 this morning – Boring But Big accessory work. Shoulders today – it didn’t help matters to have chopped up a couple small trees yesterday. For a short workout – I was smoked… I’ll have to keep better track of rest times, as I cut them a little short on my work sets, causing me to be a couple reps off my estimated last set. I’m not concerned yet though. I’ll run through one week & see how it fits. If sh!t seems weird by the end of the week, I’ll readjust and start new next week.

    OHP – (65% , 75%, 85%) - 3x5

    OHP – (lighter @40%) – 5x10
    Chins – BW – 5x10

    Yesterday’s food: Cals:2916 P:180 F:120 C:291
    Just wasn’t feeling much with the world in general yesterday, so a little cheat meal slipped thru…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Almost done with my first week of 5/3/1 – definitely noticing the change in routine. My hands are noticeably sore today as I type. Those hanging leg raises are no joke either. Looking forward to seeing where this program takes me –

    Supps: Some seriously leaning up going on in the mirror, while not looking flat. Feeling a little hint of knee & elbow dryness – nothing unmanageable, but it’s there. Getting great pumps just about every workout & meal. Definitely a great summertime stack. The hunger is noticeable, but I’m getting used to it. Carbs are dangerous though – hit up & I crave them even worse later.

    Diet: Since starting this new program, I let my calories go up a couple hundred higher. It’s helped my daily energy level, as well as my recovery (which seemed to be lacking recently). I haven’t weighed myself in several days, but I had been losing a little weight. Not a problem, it gives me the leeway needed to add a few back & stay in a recomp. If I start adding fluff I’ll cut back down again.

    --------------------------
    Wednesday

    DL - (65% , 75%, 85%) - 3x5 – Last set +3

    Superset
    DL - (lighter @40%) – 5x10
    Hanging Leg Raise – BW – 5x10

    Food: Cals:2535 P:215 F:88 C:216
    --------------------------
    Thursday

    Bench - (65% , 75%, 85%) - 3x5 – Last set +2

    Superset
    Bench - (lighter @40%) – 5x10
    Kroc Row – 55lbs – 5x10

    Food: Cals:2735 P:225 F:94 C:155
    --------------------------
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    531 is pretty awesome. I did enjoy it quite a bit when I ran through it.
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    Back at it – pardon the delay. Last week was a little rough, just kept my head down & went thru it…

    Getting thru the first week of 5 rep sets & now getting into the 3s week. I’m really liking the program so far. BBB setup is working out well – allowing me plenty of time on the bar working thru the lifts, fatiguing, etc. I wasn’t expecting the level of soreness I’ve been getting out of this.

    I also added a 30-day ab challenge that I picked up off another site. Basically, it’s 3 days on, 1 off, increasing rep challenge of sit-ups, crunchs, leg raises, & planks.

    Supps: Keep on leaning out, despite falling off the wagon a bit over the weekend. I’ve been feeling the joints ache a lot more lately. My diet got a little wacky at the end of the week, so that could be a factor there.

    --------------------------
    Saturday

    Squat - (65% , 75%, 85%) - 3x5 – Last set +3

    Superset
    Squat (A2G) - (lighter @40%) – 5x10
    Leg Curl – 50lbs – 5x10

    --------------------------
    Monday

    OHP – (70% , 80%, 90%) - 3x3 – Last set +3

    OHP – (@50%) – 5x10
    Chins – 5lbs – 5x10

    Food: Cals:2951 P:230 F:72 C:165

    --------------------------
    Tuesday

    DL – (70% , 80%, 90%) - 3x3 – Last set +3

    Superset
    DL - (lighter @50%) – 5x10
    Hanging Leg Raise – BW – 5x10

    Food: Cals:2358 P:197 F:79 C:110
    --------------------------
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Question about 531: the last work set, on the extra reps, how many should I be getting?

    On the 5 week I've been hitting @7-8. 3s have been @6-7
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Great chest pump today... Hard to get a decent pic of myself, but here's to trying ...

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    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Question about 531: the last work set, on the extra reps, how many should I be getting?

    On the 5 week I've been hitting @7-8. 3s have been @6-7
    Just getting as many as you can trying to beat it each week, minimum is the 5/3/1
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    Quote Originally Posted by Grambo View Post

    Just getting as many as you can trying to beat it each week, minimum is the 5/3/1
    Ok Cool

    Remember reading some discussion somewhere saying that having too high (say +15) or too low (only 0-1 rep) showed if you had your max weight dialed in wrong
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    That's probably a good estimate obviously. If you're not hitting the minimum you're too heavy. If you're just ripping it out 15-20 too light.
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    3’s week going strong! I’m really liking this program. The ab challenge is giving me a shot in the gut as well… Haven’t weighed in almost 2 weeks – need to this weekend. Feeling more sore recently than I have in while. Going for some extra burn this week - hitting a 14-mile hike tomorrow morning –


    Wednesday
    Food: Cals:2468 P:189 F:94 C:223

    --------------------------
    Thursday

    Bench - (70% , 80%, 90%) - 3x3 – Last set +3

    Superset
    Bench - (lighter @50%) – 5x10
    Kroc Row – 60lbs – 5x10

    Food: Cals:2940 P:216 F:137 C:194

    --------------------------
    Friday

    Squat - (70% , 80%, 90%) - 3x3 – Last set +3

    Superset
    Squat (A2G) - (lighter @50%) – 5x10
    Leg Curl – 55lbs – 5x10

    --------------------------
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    I didn’t hit the weights this weekend, but I did hit the trail. The wife & I went to the same forest we had our wedding at & hiked the longest trail in the park. 14-miles of up & downs, with a bit of ridge running here & there. My legs were destroyed after that hike. Spent the rest of the weekend eating & enjoying some family time. That being said, I’ve gotta watch my beer intake. Seems like every event we go to anymore has the beer flowing freely & free beer is soooo hard to resist… Since I couldn’t get out of bed early enough this morning, I’ll be hitting shoulders tonight – 531 week

    Fridays food: Cals:3025 P:260 F:110 C:153
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    --------------------------
    Monday

    OHP – (75% , 85%, 95%) – 5/3/1 – Last set +4

    OHP – (@50%) – 5x10
    Chins – 5lbs – 5x10

    Food: Cals:2371 P:215 F:41 C:76

    --------------------------
    Tuesday

    DL – (75% , 85%, 95%) – 5/3/1 – Last set +2

    Superset
    DL - (@50%) – 5x10
    Hanging Leg Raise – BW – 5x10

    Food: Cals:2921 P:209 F:107 C:194
    --------------------------


    My work got hit with a virus last week, so we’ve only had intermittent net access since… Smashed OHP Monday. Felt great. Didn’t eat quite as well as I should have though & it kinda threw off my DL Tuesday. Not bad, but I felt like I should’ve had a few more reps than I hit. Also still not fully recovered from hiking.

    Supps – down to my last week or so of ABE/dpol/EPRO. It’s been a great run & not looking forward to running out. I’ll be continuing with another 4 weeks of Forskolin. I feel like I’m in a pretty decent holding pattern for a recomp. Once ABE ends, I’ll probably lower my cals a bit. Probably won’t take much effort as Anabeta really seems to make me crave carbs like crazy.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Wednesday Food: Cals:2119 P:203 F:64 C:95

    --------------------------
    Thursday

    Bench - (75% , 85%, 95%) – 5/3/1 – Last set +3

    Superset
    Bench - (@50%) – 5x10
    Kroc Row – 60lbs – 5x10

    --------------------------

    I feel like I’m getting fairly comfortable with logging food &, more importantly, hitting my numbers. My scale finally bit it, so haven’t weighed in about a week or so. The mirror has been treating me decent. I don’t feel that I’m leaning as fast as I’d ultimately like, but slow & steady wins the race – curious if the scale shows otherwise... Not concerned about hitting a target weight, just getting my abs out if possible (lower abs will be the death of me). Plus with jumping on 5/3/1, I’ll take the hit to keep strength up.

    Was a bit slow getting moving this morning. Ended up having a decent session. Shoulder felt a bit tight, but didn’t give me any issues. So on my rack, the rack pin height I need falls just in between the spacing available, making for a little awkwardness. It’s not that big of a deal now, more of an annoyance than anything – head game. I suppose I could throw plates under the bench (the bench is free of the rack) However, it is something that will eventually need taken care of.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Subbed for ABE and 5/3/1

    and from I've read so far, your AMRAP 3rd sets seem to be in a reasonable rep range. my 5's week could vary between 8-12 ect ect Wendler has some articles on T-Nation and Elite FTS with little 'tweaks' and variations to 5/3/1 you can do
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    Quote Originally Posted by Sean1332 View Post
    Subbed for ABE and 5/3/1

    and from I've read so far, your AMRAP 3rd sets seem to be in a reasonable rep range. my 5's week could vary between 8-12 ect ect Wendler has some articles on T-Nation and Elite FTS with little 'tweaks' and variations to 5/3/1 you can do
    Welcome!

    Thanks - wasn't sure if i was getting enough out of that last set. With one more session left this first 5/3/1 cycle before deload, Im anxious to get into the next cycle.

    I do feel i got a bit better strength gains with OG anabeta but leaning up while still increasing strength with ABE can't be beat either
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Food yesterday: Cals:3603 P:179 F:126 C:281

    --------------------------
    Friday

    Squat - (75% , 85%, 95%) – 5/3/1 – Last set +4

    Superset
    Squat (A2G) - (lighter @50%) – 5x10
    Leg Curl – 55lbs – 5x10

    --------------------------


    Ended up cheating fairly big yesterday. Went to Penn Station for lunch at work – small sub, small fries & soda came iin at @1400cals… Good lord… So my plan was to skip dinner & hold out the day @ 2900, but couldn’t resist the munchy urge & tacked on another 700 cals…

    Considering yesterday’s binge, the weights moved a-ok today. Felt a little out of the groove – knees, & hips a tad, felt a little dry from the EP – but otherwise everything was great.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Seeing this log makes me think back to my times on 531. Was a good time.

    Nice progress on the AMRAP sets.
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