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

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  1. 11/8/2013

    PWO: 10G BCAA, 1 CRAZE, 1.5 HEMAVOL, 3G BETA ALANINE, 4 ISATEST

    SQUATS:

    105 X 5
    130 X 5
    155 X 3
    170 X 5
    195 X 5
    220 X 12

    Had to get back to work. Will do some assistance work on the weekend and start the 2nd week with OHP on Monday.


  2. NOV 11

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 4 ISATEST, 3MG BETA ALANINE

    OHP:
    5 X 60
    5 X 75
    3 X 90
    3 X 105
    3 X 120
    8 X 135

    CLOSE GRIP BENCH PRESS:

    8 X 135
    8 X 160
    6 X 180
    •   
       


  3. NOV 12

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

    DEADLIFT:

    5 X 125
    5 X 160
    3 X 190
    3 X 220
    3 X 250
    12 X 285

    FRONT SQUATS:

    8 X 95
    8 X 105
    6 X 115

  4. NOV 14

    FLAT BENCH:
    5 X 95
    5 X 120
    3 X 145
    3 X 165
    3 X 190
    12 X 215

    INCLINE PRESS:
    8 X 125
    8 X 145
    6 X 170

  5. NOV 17

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

    SQUATS:

    5 X 105
    5 X 130
    3 X 155
    3 X 185
    3 X 210
    10 X 235

    At least three more in the tank, but my goal was to hit an estimated 310 1rm and up that 1-5# each workout so I don't blow my recovery. Hams feel very solid... no pain

    Did some weighted pulls (finished at 10 x +25), weighted chins (finished with 7 x +45) and weighted dips (finished with 10 x +90)
    •   
       


  6. NOV 18

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

    OHP:

    5 X 60
    5 X 75
    3 X 90
    5 X 110
    3 X 125
    6 X 140

    CLOSE GRIP BENCH PRESS

    5 X 145
    5 X 170
    5 X 190
    5 X 190

  7. NOV 19

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA

    DEADLIFTS

    5 X 150
    5 X 185
    3 X 220
    5 X 275
    3 X 315
    5 X 350

    They were tearing down the glass around the cages today so I could not do any Front Squats. Finished with HLRs.

  8. NOV 21

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

    BENCH PRESS

    5 X 95
    5 X 120
    3 X 145
    5 X 180
    3 X 205
    11 X 225

    INCLINE BENCH PRESS

    5 X 135
    5 X 160
    5 X 180

  9. NOV 23

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

    SQUATS:

    5 X 105
    5 X 130
    3 X 155
    5 X 195
    3 X 220
    8 X 250

  10. Have you checked out Beyond 5/3/1 yet?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Sean,

    Hey bro how have you been. Yes, I have a copy and have read several times. Thank you!

  12. Quote Originally Posted by Est1969 View Post
    Sean, Hey bro how have you been. Yes, I have a copy and have read several times. Thank you!
    Doin good man. Still creepin on your log, waitin to see you catch back up to your big pulls again.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. Sean,

    I ignored advice from the book and slapped on weight to my max for Deadlifts this week. There was a slight pain in my hams the next day, but it is gone now. I am going to roll with the standard progression for a couple months from here and then jump up again.

    I am itching to get back to the mid fours on my DL.

    Thanks for following along.

    Cheers,

  14. Question: I get this pain inside my right elbow when I finished a set of squats. I don't feel it during the lift, but when I rack the bar and release it is very sore.

    No pain noticed during weighted chins, weighted dips, bench, or OHP. Any thoughts?

  15. Quote Originally Posted by Est1969 View Post
    Question: I get this pain inside my right elbow when I finished a set of squats. I don't feel it during the lift, but when I rack the bar and release it is very sore. No pain noticed during weighted chins, weighted dips, bench, or OHP. Any thoughts?
    Could be how you grip it. I used to get that when I had an extremely narrow grip and slightly lower bar position, and I was letting my hands bare some of the load, which made me feel it in the elbows. I'd just make sure your hands aren't having too much of the load on them.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. I will watch that. I keep my thumb over the bar so I don't grip it. I might be pushing the bar towards my shoulders (not up) and this is stressing my elbow.

  17. Thanks for the tip bro! Always appreciate your advice.

    Quote Originally Posted by Sean1332 View Post
    Could be how you grip it. I used to get that when I had an extremely narrow grip and slightly lower bar position, and I was letting my hands bare some of the load, which made me feel it in the elbows. I'd just make sure your hands aren't having too much of the load on them.

  18. NOV 24 TO 31

    Deload week. I hate deload weeks...but I always seem to get stronger when I have the discipline to honor them. Back to logging Dec 2.

  19. DEC 1

    PWO: 1 CRAZE, 1 HEMAVOL

    OHP:

    5 X 60
    5 X 75
    3 X 90
    5 X 100
    5 X 115
    9 X 130

    CLOSE GRIP BENCH PRESS:

    10 X 115
    10 X 135
    10 X 175

    DUMBBELL ROWS

    5 X 10 X 90

  20. DEC 4

    DEADLIFTS:

    5 X 150
    5 X 190
    3 X 225
    5 X 245
    5 X 285
    9 X 320

    FRONT SQUATS

    3 X 10 X 95

  21. DEC 5

    BENCH PRESS

    5 X 105
    5 X 135
    3 X 160
    5 X 175
    5 X 200
    10 X 225

    INCLINE BENCH PRESS

    10 X 105
    10 X 125
    10 X 145

  22. DEC 6

    SQUATS

    5 X 110
    5 X 135
    3 X 160
    5 X 175
    5 X 205
    12 X 230

    HLR

    3 X 8

    Widened my grip on the squats, and this eliminated my elbow pain.

  23. DEC 7

    OHP

    5 X 60
    5 X 75
    3 X 90
    3 X 105
    3 X 120
    6 X 140

    CLOSE GRIP BENCH PRESS

    8 X 135
    8 X 160
    8 X 185

    CABLE FLYES
    UNWEIGHTED CHINS

  24. DEC 10

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

    DEADLIFTS

    5 X 150
    5 X 190
    3 X 225
    3 X 265
    3 X 300
    7 X 340

    Very easy lift. Did them all with overhand grip. Hams feel very good with no pain at all.

    FRONT SQUATS:

    8 X 85
    8 X 100
    8 X 115

  25. strong double overhand ya have for reps, man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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