1969's 5/3/1 log: Big But Boring.
 01072014, 02:06 PM
 01072014, 06:27 PM
Nice work in here broski. I noticed you keep your sessions fairly short. Are you getting the hypertrophy You want off of the volume you're going with?

 01072014, 08:02 PM
Thanks throneof,
I am in the gym 67 days a week. The 23 days that I am not doing my 5/3/1 work I am targeting my weak points with assistance lifts. But those days are short sessions as well. I get my routine done in 30 minutes and split. For me, I have been getting the same results in 30 minutes as when I used to spend 90 minutes per workout. I think one can make alot of progress focusing on the big lifts, and skipping the rest.
Plus, I am 44 and have been lifting for 25 years. With all that mileage, it is easy to get burned out. I can keep my enthusiasm up by leaving the gym before I really want to, and saving it for the next day.  01092014, 04:07 PM
JAN 9
PWO: CRAZE, 15G BCAA, CREATINE
BENCH PRESS:
5 X 110
5 X 140
3 X 165
3 X 195
3 X 225
6 X 250
WEIGHTED DIPS
+45 X 20
+90 X 13
+90 X 13
WEIGHTED CHINS
+25 X 10
+45 X 8
+55 X 4
STANDING DUMBBELL PRESS
3 X 10 X 47.5
Another horrible spotter on the bench.  01092014, 04:28 PM
Argh... I hate it when I get a horrible spotter. If I have someone new spot me, I always explain in detail how I want to be spotted. Otherwise they swoop in wayyy too soon or put their fingers on it while saying "all you." Never assume someone knows how you want to be spotted. Good session though, man. I like how you stick to basic, compound movements.
 01092014, 09:08 PM
I am going to start asking women to spot me. I figure that I will only need about 15# of help if I stall.
 01092014, 09:25 PM
If asked to spot on bench don't stand up straight looking at your phone with your crotch near my head.
You bend almost like squats with your hands floating just below the bar an inch or 2 and only grab or help if asked or you see a stall*not a pause* let the person benching lift the weight. Don't block with your hands saying "only go this low bro" especially if you're spotting someone taller than 5'5. That **** gets annoying.Representative of Chaos and Pain, LLC
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http://www.chaosandpain.com/  01122014, 02:51 PM
JAN 12
PWO: 1 CRAZE, CREATINE, 15G BCAA
SQUATS:
5 X 120
5 X 150
3 X 180
3 X 210
3 X 240
8 X 265
HLR
9,8,5
Squats felt good today. 265 x 8 is a good lift for me. Quads, hams, glutes felt like they were working well together.  01142014, 02:19 PM
JAN 14
PWO: 1 CRAZE, 15G BCAA, CREATINE
OVERHEAD PRESS:
5 X 65
5 X 80
3 X 95
5 X 120
3 X 135
5 X 150
CLOSE GRIP BENCH PRESS
8 X 145
8 X 185
8 X 190
WEIGHTED PULL UPS
10 X 25#
8 X 45#
4 X 70#
WEIGHTED DIPS
20 X 45#
15 X 90#
15 X 90#
Arms properly toasted.  01162014, 01:39 PM
JAN 16
PWO: CRAZE, 15G BCAA, CREATINE
DEADLIFTS:
5 X 160
5 X 205
3 X 245
5 X 305
3 X 345
5 X 385
Rounded back on last two reps.
FRONT SQUATS
3 X 5 X 135 
 01182014, 01:20 PM
JAN 17
PWO: CRAZE, 15G BCAA, CREATINE
BENCH PRESS:
5 X 110
5 X 140
3 X 165
5 X 210
3 X 235
4 X 265
INCLINE PRESS
5 X 135
STANDING DUMBBELL PRESS
3 X 8 X 50
5 X 160
5 X 180  01192014, 02:15 PM
JAN 19
PWO: 16 OZ COFFEE, 25MG EPHEDRINE, 15G BCAA, CREATINE
SQUATS:
5 X 120
5 X 150
3 X 180
5 X 225
3 X 250
7 X 280  01192014, 04:39 PM
 01252014, 04:41 PM
JAN 25
PWO: 15G BCAA, 1 CRAZE, 1 HEMAVOL, CREATINE
OVERHEAD PRESS
5 X 65
5 X 80
3 X 95
5 X 105
5 X 120
7 X 140
CLOSE GRIP BENCH PRESS:
135 X 10
185 X 10
185 X 10  01282014, 03:15 PM
JAN 28
PWO: EPHEDRINE 25MG. 1 CRAZE. 15G BCAA. 5G CREATINE
DEADLIFTS
5 X 165
5 X 205
3 X 250
5 X 270
5 X 310
9 X 350
FRONT SQUATS
3 X 5 X 135  01292014, 02:19 PM
JAN 31
PWO: 25MG EPHEDRINE, 1 CRAZE, 3G CREATINE
BENCH PRESS
5 X 115
5 X 140
3 X 170
5 X 185
5 X 215
8 X 240
STANDING DUMBBELL PRESS
3 X 8 X 60
WIDE GRIP WEIGHTED PULLS +35#
3 X 6  01312014, 09:53 PM
 02012014, 06:02 PM
 02012014, 06:03 PM
 02032014, 02:36 PM
FEB 3:
PWO: INTIMIDATE (#1), 1 CRAZE, 1 HEMAVOL, 5G CREATINE, 15G BCAA
OVERHEAD PRESS:
5 X 65
5 X 80
3 X 95
3 X 115
3 X 130
6 X 145
CLOSE GRIP BENCH PRESS
3 X 8 X 185  02062014, 04:21 PM
FEB 6
PWO: INTIMIDATE (#4), CRAZE, HEMAVOL, 15G BCAA, 5G CREATINE
DEADLIFTS:
5 X 165
5 X 205
3 X 250
3 X 290
3 X 330
7 X 375  02072014, 11:26 PM
 02082014, 01:40 AM
 02082014, 01:42 AM
FEB 7
PWO: INTIMIDATE (#5), 15G BCAA, 5G CREATINE, CRAZE
BENCH PRESS
5 X 115
5 X 140
3 X 170
3 X 200
3 X 225
6 X 255
INCLINE PRESS:
8 X 125
8 X 145
8 X 170
HLR
8,8  02092014, 02:49 PM
FEB 9
PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#7), ERASE, CRAZE, EPHEDRINE 25MG
SQUATS:
5 X 120
5 X 155
3 X 185
3 X 215
3 X 245
8 X 275
PRONE LEG CURLS
8 X 140
3 X 8 X 150
Good day on squats. Felt very challenging and left one in the tank. Motion felt very solid, stable, and controlled.  02112014, 10:46 PM
FEB 11
PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#9), ERASE, CRAZE
OVERHEAD PRESS
5 X 65
5 X 80
3 X 95
5 X 120
3 X 140
4 X 155
CLOSE GRIP BENCH PRESS
5 X 145
5 X 170
5 X 190
BENCH PRESS
40 X 135
30 X 135
20 X 135
10 X 135
8 X 135  02122014, 07:24 AM
 02132014, 02:07 PM
FEB 13
PWO: 5G CREATINE, 15G BCAA, CRAZE, INTIMIDATE (#11), ERASE
DEADLIFTS:
5 X 165
5 X 205
3 X 250
5 X 310
3 X 350
6 X 395
FRONT SQUATS
5 X 95
5 X 115
5 X 125
HLR
8,6,6  02182014, 02:32 PM
FEB 16
PWO: INTIMIDATE: ERASE: 15G BCAA; 5G CREATINE; CRAZE
BENCH PRESS:
5 X 115
5 X 140
3 X 170
5 X 215
3 X 240
2 X 270  02182014, 02:32 PM
FEB 18:
SQUATS:
5 X 120
5 X 155
3 X 185
5 X 230
3 X 260
7 X 290 PR
HLR:
8, 8, 6
Been a LONG time since I hit a PR.
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