compudog's workout log
 02062012, 03:26 PM
Gym Mon Feb 06 2012
531 Schedule: cycle 4, week 2, day 1
Warmup
 5 min. jogging treadmill
Bench Press
 lb x reps
 45 x 5
 135 x 5
 185 x 3
 200 x 3
 220 x 9
 220 x 5
 205 x 5
 185 x 5
 155 x 5
 135 x 5
Dips (BW)
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Barbell Shrugs
 lb x reps
 225 x 6
 225 x 6
 225 x 6
 225 x 6
 225 x 6
Notes: First time doing barbell shrugs. Had a spot on the bench @ 220, wouldn't have got that many reps otherwise, maybe 7 or 8.  02072012, 03:20 PM
Gym Tue Feb 07 2012
531 Schedule: cycle 4, week 2, day 2
Warmup
 5 min. jogging treadmill
Deadlift
 lb x reps
 135 x 5
 230 x 3
 265 x 3
 300 x 10
 300 x 5
 275 x 5
 225 x 5
Notes: Short workout.  02082012, 07:01 PM
Gym Wed Feb 08 2012
Cardio Day:
 20 min. treadmill, 3.05.8 m.p.h., 015% incline, Cal = 240
 20 min. stationary bike, Cal = 220
Total Cal = 460
Notes: Kind of a lame workout, feeling a little trashed. 
 02092012, 03:29 PM
Gym Thu Feb 09 2012
531 Schedule: cycle 4, week 2, day 3
Warmup
 5 min. walking treadmill
Press
 lb x reps
 45 x 5
 65 x 5
 85 x 5
 110 x 3
 125 x 3
 140 x 8
Barbell Rows
 lb x reps
 125 x 10
 130 x 10
 135 x 10
 130 x 10
 125 x 10
Military Press
 lb x reps
 80 x 10
 85 x 10
 90 x 10
 85 x 10
 80 x 10
Slantboard
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Notes: Ok workout. Barbell rows, military press, & situps were a superset.  02102012, 03:23 PM
Gym Fri Feb 10 2012
531 Schedule: cycle 1, week 2, day 4
Warmup
 5 min. jogging treadmill.
Box Squat
 lb x reps
 45 x 3
 135 x 3
 185 x 3
 225 x 3
 260 x 3
 290 x 9
 275 x 5
 225 x 5
Leg Press
 lb x reps
 200 x 10
 400 x 10
 600 x 10
 400 x 10
 200 x 10
RDL
 lb x reps
 135 x 5
 185 x 5
 225 x 5
 185 x 5
 135 x 5
Notes: Ok workout. The leg press & RDL's were a superset.  02132012, 03:14 PM
Gym Mon Feb 13 2012
531 Schedule: cycle 4, week 3, day 1
Warmup
 5 min. jogging treadmill
Bench Press
 lb x reps
 45 x 5
 135 x 3
 180 x 5
 205 x 3
 230 x 6 < P.R. + 5 lb.
 225 x 5
 205 x 5
 185 x 5
Dips (BW)
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Shrugs (Hammer Strength Machine)
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 275 x 10
 225 x 10
Notes: Good workout. The dips & shrugs were a superset.  02142012, 03:22 PM
Gym Tue Feb 14 2012
531 Schedule: cycle 4, week 3, day 2
Warmup
 5 min. walking treadmill
Deadlift
 lb x reps
 135 x 6
 250 x 5
 280 x 3
 315 x 4
 315 x 3
 295 x 4
 275 x 5
 250 x 5
 225 x 10
Notes: Ok workout, form is improving.  02142012, 09:38 PM
 02142012, 10:06 PM
 02152012, 05:38 PM
Gym Wed Feb 15 2012
Cardio Day
 20 min. treadmill, 3.0 m.p.h., 015% incline. Cal = 240
 20 min. stationary bike, Cal = 230
Total Cal = 470
Notes: Ok workout.  02162012, 03:18 PM
Gym Thu Feb 16 2012
531 Schedule: cycle 4, week 3, day 3
Warmup
 5 min. walking treadmill
Press
 lb x reps
 45 x 5
 95 x 5
 120 x 5
 135 x 3
 150 x 5 < P.R. + 5 lb
Barbell Rows
 lb x reps
 125 x 10
 130 x 10
 135 x 10
 130 x 10
 125 x 10
Military Press
 lb x reps
 90 x 10
 95 x 10
 100 x 10
 95 x 10
 90 x 10
Notes: Good workout. The barbell rows & military presses were a superset.  02172012, 03:26 PM
Gym Fri Feb 17 2012
531 Schedule: cycle 4, week 3, day 4
Warmup
 5 min. walking treadmill
Box Squats
 lb x reps
 45 x 5
 135 x 5
 185 x 5
 240 x 5
 275 x 3
 305 x 7
 295 x 5
 275 x 5
 225 x 5
Leg Press
 lb x reps
 400 x 10
 400 x 10
 600 x 10
 400 x 10
 400 x 10
RDL
 lb x reps
 185 x 5
 185 x 5
 185 x 5
 185 x 5
 185 x 5
Notes: Good workout. The leg press & RDL's were a superset.  02212012, 03:09 PM
Gym Tue Feb 21 2012
531 Schedule: cycle 4, week 4, day 2
Warmup
 5 min. jogging treadmill
Deadlift
 lb x reps
 135 x 5
 185 x 5
 225 x 5
Rack Pulls
 lb x reps
 315 x 4
 365 x 1
Standing Calf Raise
 lb x reps
 150 x 10
 180 x 10
 210 x 10
 240 x 10
 210 x 10
 180 x 10
 150 x 10
Notes: Pretty good workout. First time trying rack pulls.  02222012, 03:23 PM
Gym Wed Feb 22 2012
531 Schedule: cycle 4, week 4, day 3
Warmup
 5 min. walking treadmill
Bench Press
 lb x reps
 45 x 5
 100 x 5
 120 x 5
 145 x 5
Close Grip Bench Press
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 8
 135 x 7
Shrugs (Hammer Strength Machine)
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 185 x 10
Dips (BW)
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Notes: Ok workout. First time doing close grip bench press. The close grip bench, shrugs & dips were a superset.  02242012, 03:26 PM
Gym Fri Feb 24 2012
531 Schedule: cycle 4, week 4, day 4
Warmup
 5 min. jogging treadmill
Box Squats
 lb x reps
 45 x 5
 135 x 5
 185 x 5
 225 x 20
Notes: Short workout, had to scatter.  02242012, 03:57 PM
Your doing 5/3/1 I take it? I see some issues if you are.
Idk why your cycling weight back down, after the last set you are done, time to move on.
Not nearly enough back work, not even close. Also why box squats opposed to full squats? And your assistence is everywhere!  02242012, 04:30 PM
Hi, thanks for your critique. My assistance work is supposed to be a variation of 'boring but big', which is why I ramp down on the bench press, and do extra sets for the standing press. I think it says in the description for boring but big that it's ok to pyramid down for assistance work. I'm currently doing the same for my deadlift, not sure that's a good idea, normally I wouldn't for deadlift and squats but I want to move ahead with the deads, so I'm doing the extra sets and calling it 'conditioning'. Regarding the box squats, I do them because I like them, and because at this point it's the only way I can squat over 300 lb, which I did last week, got 305 for 7 reps. I never did a squat in my life before last July, and I turned 45 in January, so overall I'm happy with my progress up till now. Eventually I'll get bored with them and switch back, maybe if/when I get over 400 lb.
Regarding back work, I think you're right I need more. Any suggestions?
Tx,
MS  02242012, 08:09 PM
Ive read both 5/3/1 and 5/3/1 for powerlifting and did the program for over a year. My standard assistence template is as follows.
Squat day
Squat 5/3/1 or 3/5/1 depending on things are going
Hamstring/Lower Back LiftUsually a variation of a Goodmorning here, not heavy like low bar arch back goodmorning with 135 for 35 sets of 10, sitting back as hard as possible makes this very painful.
Unilateral Quad workUsually lunges, unilateral leg press, or split squats, 35 sets of 812
AbsStanding Rope Crunches 35 sets of 1020
Bench day
Chins warmup, idk how many you can do at a time. usually 34 sets.
Bench+Chins (Chins inbetween all sets of bench including warmups, depends on how many reps you can do, i was doing 5070 chins a session)
DB WorkInclines/Flat 35 sets of 1020
Rows Variation 35 sets of 812
Tris+Upper BackPushdowns+Face Pulls for 100 reps pushdowns and face pulls
Deadlift day
Deadlift
Unilateral Quad work35 sets of 812
Hamstring/Lower Back35 sets of 812
Abs35 sets of 1020
Standing Oh Press day
Chins warmup, same as bench day
Standing Oh Press+Chins (same as bench day)
Dips35 sets of 620 (examples being bw for total reps, weighted, and banded rotate in 3 week waves)
Row variation 35 sets of 812
Tris+Upper BackOh Ext+Pullaparts 100 reps of each
The lifts picked are examples id pick the ones that help you the most.  02262012, 03:52 PM
Thanks, that's really helpful. I'm going to adopt some of your program right away, like adding chins to my bench & OHP days, adding rows to my bench day, & lunges as well. I've been thinking starting good mornings for a while, and I will start working them in, but I haven't done any yet so that'll take a bit. I just added RDLs to my squat days a few weeks ago and I'm liking them so far, I think I'll probably try and alternate between RDL and good mornings on squat days, any thoughts on that?
Anyway thanks again, I appreciate the advice.  02272012, 12:50 AM
You can do that man, I prefer goodmornings is all lol. And goodluck man if you got anymore questions just ask.
 02272012, 04:53 PM
Gym Mon Feb 27 2012
531 Schedule: cycle 5, week 1, day 1
Warmup
 chinups x 20
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 160 x 5
 185 x 5
 210 x 10
Seated Cable Row + Bench Press (superset)
 Seated Cable Row
 lb x reps
 130 x 10
 130 x 10
 130 x 10
 130 x 10
 130 x 10
 Bench Press
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 135 x 10
Dips + Shrugs (superset)
 Dips (BW)
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
 Shrugs (Hammer Strength Machine)
 lb x reps
 225 x 10
 225 x 10
 225 x 10
 225 x 10
 225 x 10
Notes: Good workout.  02272012, 06:56 PM
 02282012, 03:38 PM
Gym Tue Feb 28 2012
531 Schedule: cycle 5, week 1, day 2
531 Deadlift
 lb x reps
 warmup
 135 x 5
 core lifts
 225 x 5
 255 x 5
 290 x 6
Rack Pulls
 lb x reps
 315 x 1
 335 x 1
 365 x 2
Dumbbell Lunges + Slantboard (superset)
 lunges
 lb x reps
 60 x 10
 60 x 10
 60 x 10
 60 x 10
 60 x 10
Slantboard
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Notes: Good workout.  03012012, 03:18 PM
Gym Thu Mar 01 2012
531 Schedule: cycle 5, week 1, day 3
Warmup
 chinups x 20
531 Press
 lb x reps
 warmup
 45 x 5
 core lifts
 105 x 5
 120 x 5
 140 x 8
Barbell Rows + Military Press (superset)
 barbell rows
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 military press
 lb x reps
 90 x 10
 90 x 10
 90 x 10
 80 x 10
 80 x 10
Chinups + Slantboard (superset)
 chinups
 x reps
 x 5
 x 5
 x 5
 slantboard
 x reps
 x 10
 x 10
 x 10
Notes: Hard workout, ran out of time, thank God.  03022012, 12:44 AM
 03022012, 10:37 AM
 03022012, 03:26 PM
Gym Fri Mar 02 2012
531 Schedule: cycle 5, week 1, day 4
531 Box Squat
 lb x reps
 warmup
 45 x 5
 135 x 5
 185 x 5
 core lifts
 215 x 5
 250 x 5
 285 x 10
RDL + Box Squat (superset)
 RDL
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 box squat
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 185 x 10
Back Raise + Slantboard (superset)
 back raise
 x reps
 x 10
 x 10
 x 10
 x 10
 slantboard
 x reps
 x 10
 x 10
 x 10
 x 10
Notes: Pretty good workout. Should have done full back squats for my assistance, next time.  03032012, 02:36 PM
 03052012, 03:14 PM
Gym Mon Mar 05 2012
531 Schedule: cycle 5, week 2, day 1
Warmup
 chinups x 20
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 175 x 3
 200 x 3
 225 x 6
Seated Cable Row + Bench Press (superset)
 seated cable row
 lb x reps
 130 x 10
 130 x 10
 130 x 10
 130 x 10
 130 x 10
 bench press
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 135 x 10
Dips (BW) + Shrugs (Hammer Strength Machine) (superset)
 dips
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
 shrugs
 lb x reps
 225 x 10
 225 x 10
 225 x 10
 225 x 10
 225 x 10
Notes: Ok workout.  03062012, 03:26 PM
Gym Tue Mar 06 2012
531 Schedule: cycle 5, week 2, day 2
531 Deadlift
 lb x reps
 warmup
 135 x 5
 core lifts
 240 x 3
 275 x 3
 310 x 5
Rack Pulls
 lb x reps
 335 x 1
 365 x 1
 385 x 2
Dumbbell Lunges + Slantboard (superset)
 lunges
 lb x reps
 60 x 10
 60 x 10
 60 x 10
 60 x 10
 60 x 10
 slantboard
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Notes: Ok workout.  03082012, 03:24 PM
Gym Thu Mar 08 2012
531 Schedule: cycle 5, week 2, day 3
Warmup
 chinups x 20
531 Press
 lb x reps
 warmup
 45 x 5
 95 x 5
 core lifts
 115 x 3
 130 x 3
 145 x 6
Barbell Rows + Military Press (superset)
 barbell rows
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 military press
 lb x reps
 80 x 10
 80 x 10
 80 x 10
 80 x 10
 80 x 10
Chinups + AbCoaster (superset)
 chinups
 x reps
 x 5
 x 5
 x 5
 x 5
 abCoaster
 lb x reps
 40 x 20
 40 x 20
 40 x 20
 40 x 20
 40 x 20
Notes: Pretty good workout.  03092012, 03:35 PM
Gym Fri Mar 09 2012
531 Schedule: cycle 5, week 2, day 4
531 Box Squat
 lb x reps
 warmup
 45 x 5
 135 x 5
 185 x 5
 core lifts
 245 x 3
 275 x 3
 300 x 8
RDL + Squat (superset)
 RDL
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 squats
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 185 x 10
Notes: Ok workout, took a bit longer than I'd like, busy day at the gym.  03122012, 03:33 PM
Gym Mon Mar 12 2012
531 Schedule: cycle 5, week 3, day 1
Warmup
 chinups x 20
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 185 x 5
 210 x 3
 235 x 4 < P.R. + 5 lb
Bench Press + Seated Cable Row (superset)
 bench press
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 cable row
 lb x reps
 130 x 10
 130 x 10
 130 x 10
 130 x 10
 130 x 10
Shrugs (Hammer Strength Machine)
 lb x reps
 225 x 10
 225 x 10
Notes: Workout got cut short oh well.  03132012, 03:19 PM
Gym Tue Mar 13 2012
531 Schedule: cycle 5, week 3, day 2
531 Deadlift
 lb x reps
 warmup
 135 x 5
 core lifts
 255 x 5
 295 x 3
 325 x 4
Rack Pulls
 lb x reps
 365 x 1
 385 x 1
 405 x 1
Dumbbell Lunges + Slantboard (superset)
 lunges
 lb x reps
 60 x 10
 60 x 10
 60 x 10
 60 x 10
 60 x 10
 slantboard
 x reps
 x 10
 x 10
 x 10
 x 10
 x 10
Notes: Good workout.  03152012, 03:16 PM
Gym Thu Mar 15 2012
531 Schedule: cycle 5, week 3, day 3
Warmup
 chinups x 20
531 Press
 lb x reps
 warmup
 45 x 5
 95 x 5
 core lifts
 120 x 5
 140 x 3
 155 x 4 < P.R. + 5 lb
Barbell Rows + Military Press (superset)
 barbell rows
 lb x reps
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 135 x 10
 military press
 lb x reps
 80 x 10
 80 x 10
 80 x 10
 80 x 10
 80 x 10
Chinups + AbCoaster (superset)
 chinups
 x reps
 x 5
 x 5
 x 5
 x 5
 ab coaster
 lb x reps
 40 x 20
 40 x 20
 40 x 20
 40 x 20
Notes: Ok workout.  03162012, 03:25 PM
Gym Fri Mar 16 2012
531 Schedule: cycle 5, week 3, day 4
531 Box Squats
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 250 x 5
 285 x 3
 315 x 6
RDL + Squats (superset)
 RDL
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
 squats
 lb x reps
 185 x 10
 185 x 10
 185 x 10
 185 x 10
Notes: Another workout cut short, oh well.  03192012, 05:48 PM
Gym Mon Mar 19 2012
Warmup
 chinups x 10
Bench Press
 95 x 5
 145 x 5
 195 x 5
 245 x 3 < P.R. + 10 lb.
 195 x 4
 145 x 8
Dumbbell Press + Seated Cable Row (superset)
 dumbbell press
 lb x reps
 45 x 10
 60 x 10
 60 x 10
 cable row
 lb x reps
 150 x 10
 150 x 10
 150 x 10
Shrugs + Dips (superset)
 shrugs
 lb x reps
 225 x 10
 225 x 10
 295 x 10
 dips (bw)
 x reps
 x 10
 x 10
 x 10
Notes: Supposed to be a deload day but I had a spotter for the bench + drop set.  03202012, 03:28 PM
Gym Tue Mar 20 2012
Deadlift
 lb x reps
 135 x 5
 185 x 5
 225 x 5
 275 x 3
 315 x 2
Rack Pulls
 lb x reps
 365 x 1
 385 x 1
 405 x 1
Notes: Ok workout. Supposed to be a deload week, but I have no patience for it. Life is short, weights are heavy.  03202012, 07:01 PM
You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.
 03222012, 03:10 PM
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