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

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  1. JAN 7

    PWO: CRAZE, 15G BCAA, DAA, CREATINE

    DEADLIFTS

    5 X 160
    5 X 225
    3 X 245
    3 X 285
    3 X 325
    6 X 365

    FRONT SQUATS

    3 X 8 X 135

    Easy lift. Next week will go for 5 x 385


  2. 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?
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  3. Thanks throneof,

    I am in the gym 6-7 days a week. The 2-3 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.

  4. 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.

  5. Quote Originally Posted by Est1969 View Post
    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.
    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.

  6. I am going to start asking women to spot me. I figure that I will only need about 15# of help if I stall.

  7. Quote Originally Posted by throneof View Post

    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.
    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.
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  8. 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.

  9. 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.

  10. 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
    •   
       


  11. 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

  12. 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

  13. Mmmm coffee lol can't live without it.

    Numbers look good man. Keep makin em gains there bud!

  14. 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

  15. 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

  16. 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

  17. How is that bench comin?

  18. 8 x 240 = stuuuuck.

    I am adding another chest workout per week to break through.

  19. FEB 1

    SQUATS:

    5 X 120
    5 X 155
    3 X 185
    5 X 200
    5 X 230
    10 X 260

  20. 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

  21. 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

  22. Quote Originally Posted by Est1969 View Post
    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
    Wow, bro... that PWO. You take all that at once?

  23. The intimidate is taken the night before... but the rest is my breakfast.

    Quote Originally Posted by throneof View Post
    Wow, bro... that PWO. You take all that at once?

  24. 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

  25. 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.

  26. 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

  27. Looking good in here

  28. 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

  29. 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

  30. 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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