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    Quote Originally Posted by Rodja View Post
    Remember that the last set on 5/3/1 is as many reps as possible and not limited to the target reps.
    Good point! I haven't been pushing that because I don't have a spotter and typically the designated reps is all I'm comfortable doing myself. But I think I'm going to start doing this, I'll just grab one of the guys to spot me on the last set!
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    Quote Originally Posted by 1ifeblood View Post
    Good point! I haven't been pushing that because I don't have a spotter and typically the designated reps is all I'm comfortable doing myself. But I think I'm going to start doing this, I'll just grab one of the guys to spot me on the last set!
    It's actually a very important part of 5/3/1. That is the set that should be all out, balls to the wall. Your starting weights may be too high if in week 1 you're only hitting 5 on your last set.
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
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    Quote Originally Posted by DAG2013 View Post

    It's actually a very important part of 5/3/1. That is the set that should be all out, balls to the wall. Your starting weights may be too high if in week 1 you're only hitting 5 on your last set.
    Well I typically feel like I COULD do more but like I said, I don't want to push myself to failure without a spotter. But I want to do this right so I'll see just how much I can push that last set.
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    Quote Originally Posted by 1ifeblood View Post
    Well I typically feel like I COULD do more but like I said, I don't want to push myself to failure without a spotter. But I want to do this right so I'll see just how much I can push that last set.
    You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
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    Quote Originally Posted by Rodja View Post
    You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
    Exactly. You should be able to set rep PR's at certain weights without failing. Especially in the beginning. I think 2 cycles ago I benched 225x15, I knew at 15 I had to stop myself because I was getting close to total failure. And yes, I went with the start lower mentality :P
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    Quote Originally Posted by Rodja View Post
    You don't need to push to failure. Wendler himself recommends stopping 1-2 reps short of total failure.
    That's what I had thought, which is why I went with this program because I wouldn't need a spotter. So if that's the case then I'm pretty much hitting that point on my last set.
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    Got my macros tweaked...I think it looks a lot better! Tell me what you think.

    Totals
    Calories: 0 2592
    Protein: 0 283.6
    Carbs: 0.0 135.8
    *Fiber 0 15
    Fats: 0.00 102.50
    *Saturated 0.0 25.9
    *Poly 0 15.7
    *Mono 0 25.1
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    WORKOUT - BACK

    Deadlift
    240x5
    280x5
    315x5

    Chins
    BWx9 (PR +1 rep)
    BWx6 (PR +1 rep)
    BWx4

    HS one arm iso-row
    115x12 (PR +5lbs)
    115x12
    115x12

    Straight arm push down
    170x12
    170x12
    140x15

    Was completely exhausted at this point. Tried to do v-bar PDs but had to drop it 20lbs from PR just to move the weight.

    V-bar PD
    100x10
    *And then I was DONE. Had nothing left.

    Cardio - treadmill
    20 min (inc 4 / spd 4) walk

    OBSERVATIONS
    I can tell I've really been pushing the limits of my CNS because I went into the gym pumped up and with lots of energy and then it just plummeted. When I was done though I still felt pretty good. I just need to give my body time to adjust to the PRs I'm pushing. I have a feeling I'm going to start jumping in weight.

    FOOD - By end of day
    Calories: 2367
    Protein: 258
    Carbs: 146.5
    Fats: 78.8
    *Still have some adjustments I need to make for tomorrow
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    That's not CNS fatigue as that's not how it works; the more likely possibility is that is the result of undereating and it lowering your overall work capacity.

    What wave is this for you on 5/3/1?
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    Quote Originally Posted by Rodja View Post
    That's not CNS fatigue as that's not how it works; the more likely possibility is that is the result of undereating and it lowering your overall work capacity.

    What wave is this for you on 5/3/1?
    That would definitely make sense...I'm on wave 2
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    Quote Originally Posted by 1ifeblood View Post
    That would definitely make sense...I'm on wave 2
    Then you still should be getting 7-10 reps on the "5" week. Either you overestimated yourself or your forgot to take off 10% at the beginning once you calculated your numbers for each week. Did you buy the book?
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    Quote Originally Posted by Rodja View Post

    Then you still should be getting 7-10 reps on the "5" week. Either you overestimated yourself or your forgot to take off 10% at the beginning once you calculated your numbers for each week. Did you buy the book?
    I have a phone app specifically for calculating 5/3/1 weights. You input the most weight you've done for the amount of reps and it figures a 1RM then takes 90% of that and breaks down what my weight is for all 3 sets.

    I hadn't bought the book, but I just found it on my kindle and got it lol. Guess I've got some reading to do.
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    Quote Originally Posted by 1ifeblood View Post
    I have a phone app specifically for calculating 5/3/1 weights. You input the most weight you've done for the amount of reps and it figures a 1RM then takes 90% of that and breaks down what my weight is for all 3 sets.

    I hadn't bought the book, but I just found it on my kindle and got it lol. Guess I've got some reading to do.
    Adjust everything according to the book. It takes a little more time to get everything set up, but gives you a much better feel of the program.
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    Quote Originally Posted by Rodja View Post

    Adjust everything according to the book. It takes a little more time to get everything set up, but gives you a much better feel of the program.
    Will do! Thanks for the insight! Hey, by the way, does my diet look more on point? Not what I'm getting in today but rather the calculations I posted earlier? I'll start hitting those numbers tomorrow if it looks okay.
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    Quote Originally Posted by 1ifeblood View Post
    Will do! Thanks for the insight! Hey, by the way, does my diet look more on point? Not what I'm getting in today but rather the calculations I posted earlier? I'll start hitting those numbers tomorrow if it looks okay.
    Throw in another 1-2C of vegetables for more fiber, but the macros look good.
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    WORKOUT - SHOULDERS

    Standing overhead BB press
    80x5
    95x5
    105x8
    *Maybe could have got one more on last set. Should I figure my 1RM 5lbs lower for the rest of this phase or keep it as is?

    Seated cable row to neck
    40x15
    40x17
    50x12
    *Was experimenting to see what hit my rear delts the best. I definitely had the best mental connection with this exercise than any other. Really got them to burn.

    Lateral DB raise
    20x12
    20x12
    15x12 (supinated grip)
    *Again just experimenting to see how different exercises felt

    HS Shrugs
    180x15
    230x15
    270x15

    Cardio - treadmill
    20 min (inc 6 / spd 4)

    OBSERVATIONS
    I definitely think I'm in need of a refeed. I didn't have much in the gym today. And when I got to minute 18 incline walking on the treadmill, I had a very strong sensation like I could puke. I don't necessarily know what that's a symptom of. I used to think it was when I took Anabeta OG on an empty stomach PrWO when I was on that stack, but I've been doing just fine with ABE so now I'm wondering what's causing it. I never throw up so it's strange when I get such a strong sensation to. My heart rate was higher than normal when walking. It's usual mid 140s by the end of 10 min incline but today I was pushing 160 and definitely felt winded. There has been some extra stews at work and I've probably been averaging 5-6 hours of sleep. Plus we have a baby due in a couple weeks so there's a lot of stuff we're trying to get done (like finishing the basement). Anyway, kinda went through the motions today.

    Any thoughts? Expertise? Could use some right about now.
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    That last set looks much better as you should be getting several reps over the minimum, but still pull back 1-2 reps. I'm not a huge fan of using the 5/3/1 principle and then going the BB'ing route with the assistance lifts, but it can still work for strength gains.

    Regarding the other stuff, hit a solid refeed this weekend and try to get some sleep. Stress can negatively impact everything in life and could explain the early fatigue and nausea.
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    I was going to say exactly what Rodja said. Sleep, minimize stress, refeed. the stress part may be harder since you have a baby on the way.

    also, when do you workout and what is timing of eating around that?

    I agree on last set looking much better btw.
    My 5/3/1 Workout Log - Second cycle starring BPS EndoTurbo/Vanillean and PES Alphamine/Enhanced/Erase Pro
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    I agree with Rodja hence my initial comment about your calories being too low. I've had something similar a few months ago. Dropped my cals too quickly and the first couple of weeks I was fine but then energy plummeted and working out was a struggle and not enjoyable. What I've done is to compensate is after 4 weeks have a week or two eating at maintenance or just over and that helped to continue cutting. I'm not suggesting you do the same, but it does sound like you need a refeed. I would also listen to the body - see if the refeed improves things.
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    Thanks a lot guys, for all the help! I'll focus on my diet this weekend and try to get more sleep. Stress at work is lower now so doing better there. I think I'm doing too much accessory work too. Reading this book will help me fine tune things and get to where I need to be.
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    the numbers you write are they in lbs - or kg ?
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    Quote Originally Posted by Profion View Post
    the numbers you write are they in lbs - or kg ?
    Lbs
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    The new macro breakdown looks good to me. If you start feeling low on energy or weak in the gym you might consider throwing in 1-2 high carb days per week.
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    Quote Originally Posted by classic34 View Post
    The new macro breakdown looks good to me. If you start feeling low on energy or weak in the gym you might consider throwing in 1-2 high carb days per week.
    ^^^def agree here,

    Macros look better. You're on the right track bud.
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    If I hit 4k calories on refeed day...how much of that should be carbs and how much should be fat? I know carbs will be high and fats low...protein the same?
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    I like a split of somewhere in the ballpark of

    250/400/100or less
    P/c/f

    Others who may chime in as well.
    Independent
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    Quote Originally Posted by bean5er View Post
    I like a split of somewhere in the ballpark of

    250/400/100or less
    P/c/f

    Others who may chime in as well.
    That pretty much keeps my macros the same except for carbs so it should be easy to measure. Thanks Bean!
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    Quote Originally Posted by bean5er View Post
    I like a split of somewhere in the ballpark of 250/400/100or lessP/c/fOthers who may chime in as well.
    I try to hit those exact numbers daily! Yay Bulking
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    Quote Originally Posted by 1ifeblood View Post

    That pretty much keeps my macros the same except for carbs so it should be easy to measure. Thanks Bean!
    No problem bro! Keep killing it bud

    Quote Originally Posted by PalmFist View Post
    I try to hit those exact numbers daily! Yay Bulking
    Lol you lucky dawg!
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  30. Senior Member
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    So today is an off day. I noticed last night that my veins are really popping in my arms and I've got some definition in my calves that I've never had before.

    Here's a sneak peak ;-)



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    I just took these after I woke up this morning. I feel harder and looker dryer. Tell me if you think the same or that I'm just wishful thinking. Tomorrow I'll check my weight and then refeed. I don't think I've ever been so excited to spend a day eating! :-D
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    how much you weight, i dunno but thats kind of alot of supplement for the weight your lifting. I would add in more meat :P
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    Quote Originally Posted by Profion View Post
    how much you weight, i dunno but thats kind of alot of supplement for the weight your lifting. I would add in more meat :P
    Last I checked I was 186 a week ago. Thanks for the advice but I'm not exactly sure what you mean.
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    Since today is an off day, I'm going to raise fats to .8/lb body weight and lower carbs to stay around 2500Kcal...is this accurate thinking?
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    Quote Originally Posted by 1ifeblood View Post
    Since today is an off day, I'm going to raise fats to .8/lb body weight and lower carbs to stay around 2500Kcal...is this accurate thinking?
    That is what I usually do on off days. Higher fats and lower carbs a good amount. Calories may be a little lower on off days to for me personally.
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    It's hard to say going off those super close-up shots, but yes I can definitely see that you look harder than before. It's not at all uncommon to wake up drier than when you go to bed. My abs generally look best in the morning, and progressively worse over the course of the day haha.
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  36. Professional Member
    bean5er's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Sep 2011
    Age
    33
    Posts
    4,735
    Rep Power
    4035235
    Level
    79
    Lv. Percent
    20.01%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Quote Originally Posted by classic34 View Post
    It's hard to say going off those super close-up shots, but yes I can definitely see that you look harder than before. It's not at all uncommon to wake up drier than when you go to bed. My abs generally look best in the morning, and progressively worse over the course of the day haha.
    I'm the exact same way lol
    Independent
  37. Senior Member
    1ifeblood's Avatar
    Stats
    5'11"  198 lbs.
    Join Date
    Mar 2011
    Age
    37
    Posts
    2,411
    Rep Power
    1607524
    Level
    62
    Lv. Percent
    4.62%
    Achievements Activity ProActivity AuthorityPosting Pro

    I wasn't going to put any pics up until the first 4 weeks was done. But I was stoked about the vein poppage!
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  38. Professional Member
    bean5er's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Sep 2011
    Age
    33
    Posts
    4,735
    Rep Power
    4035235
    Level
    79
    Lv. Percent
    20.01%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting Pro

    Keep them coming. The more veins the better lol. I'm the same way bud!
    Independent
  39. Senior Member
    1ifeblood's Avatar
    Stats
    5'11"  198 lbs.
    Join Date
    Mar 2011
    Age
    37
    Posts
    2,411
    Rep Power
    1607524
    Level
    62
    Lv. Percent
    4.62%
    Achievements Activity ProActivity AuthorityPosting Pro

    FOOD
    Calories: 2556
    Protein: 252
    Carbs: 90
    Fats: 130

    I think I might be getting the hang of this diet thing.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  40. Senior Member
    1ifeblood's Avatar
    Stats
    5'11"  198 lbs.
    Join Date
    Mar 2011
    Age
    37
    Posts
    2,411
    Rep Power
    1607524
    Level
    62
    Lv. Percent
    4.62%
    Achievements Activity ProActivity AuthorityPosting Pro

    BODY STATS
    Weight: 183.6 (-2.8)
    Chest: 41 (+.5)
    Arms: 15 (-)
    Forearms : 13 (+.25)
    Shoulders: 48 (-)
    Hips: 40 (-)
    Thigh: 24 (-.25)
    Calves: 16 (-.25)

    I expected the loss in size but was surprised at the gains, especially in forearms. Can't say I'm complaining. Overall I'm happy with the way I'm looking. No progress in the waist size which is strange because rbrb my wife says I look leaner and my abs are popping more. Anyway, I definitely feel good about where my diet is and will continue with it. Next week I'll readjust macros based on new weight.
    Where it all started

    http://anabolicminds.com/forum/35-older/217572-one-can-never.html
  

  
 

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