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

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  1. FEB 26

    PWO: INTIMIDATE, ERASE, 15G BCAA, CRAZE

    OVERHEAD PRESS:

    5 X 65
    5 X 85
    3 X 100
    5 X 110
    5 X 125
    8 X 140

    CLOSE GRIP BENCH PRESS:

    135 X 10
    135 X 10
    165 X 10


  2. Quote Originally Posted by Est1969 View Post
    FEB 26

    PWO: INTIMIDATE, ERASE, 15G BCAA, CRAZE

    OVERHEAD PRESS:

    5 X 65
    5 X 85
    3 X 100
    5 X 110
    5 X 125
    8 X 140

    CLOSE GRIP BENCH PRESS:

    135 X 10
    135 X 10
    165 X 10
    How do you like Intimidate? I tried it years ago and felt like it definitely helped me get stronger and add LBM. One thing that sucked though was my libido took a nosedive while on it.
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  3. I have always found Intimidate the most effective natty test booster for my money. This is my third run over two years and I always get an uptick in PR's after the third week or so. I combine with 2 caps of erase per day. I have not experienced any negative effects on libido.

  4. FEBRUARY 28

    PWO: 15G BCAA, INTIMIDATE, ERASE, 5G CREATINE, CRAZE, HEMAVOL

    DEADLIFTS

    5 X 170
    5 X 210
    3 X 255
    5 X 275
    5 X 315
    10 X 360

    FRONT SQUATS

    10 X 95
    10 X 95
    10 X 100

    That was a "post injury PR" on the Deadlifts. No pain at all but felt pretty spent after the front squats. Am doing a HIIT program as well to improve my cardio conditioning. This lift puts me at around the same level as June 2012, which was about six months before my injury. My PR's started to really move up and peaked at a 9 x 425 in December 2012. So that is my target. If I can continue this incremental pace I can be there by June 2014.

  5. MARCH 2

    PWO: INTIMIDATE, ERASE, CREATINE 5G, BCAA 15G, CRAZE, HEMAVOL

    BENCH PRESS:

    5 X 115
    5 X 145
    3 X 175
    5 X 185
    5 X 215
    8 X 245

    INCLINE BARBELL PRESS:

    10 X 135
    10 X 135
    10 X 145

    SUPERSETS STANDING DUMBBELL PRESS, CHINS, DIPS:
    2 ( 8 X 60; 12; 20)

    Did the flat bench in the cage, which I like because I don't require a spotter, but dislike because it always feels awkward. The last rep I pulled my butt off the bench slightly to finish the eighth rep. My delts and triceps felt pretty toasted after the 2 supersets.
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  6. Nice work man. Deads numbers lookin solid

  7. MARCH 4

    SQUATS:

    5 X 125
    5 X 160
    3 X 190
    5 X 205
    5 X 235
    10 X 270

    Closing in on my PR. Squats are coming along nicely.

  8. Quote Originally Posted by Est1969 View Post
    MARCH 4

    SQUATS:

    5 X 125
    5 X 160
    3 X 190
    5 X 205
    5 X 235
    10 X 270

    Closing in on my PR. Squats are coming along nicely.
    Looking good

  9. MARCH 6

    OHP:

    5 X 65
    5 X 85
    3 X 100
    3 X 115
    3 X 135
    6 X 150

    CLOSE GRIP BENCH PRESS

    8 X 135
    8 X 185
    8 X 185

  10. MARCH 08

    DEADLIFTS

    5 X 170
    5 X 210
    3 X 255
    3 X 295
    3 X 340
    8 X 380

  11. MARCH 10

    PWO: INTIMIDATE, ERASE, CRAZE, HEMAVOL, 5G CREATINE, 12G BCAA

    BENCH PRESS

    5 X 115
    5 X 145
    3 X 175
    5 X 215
    3 X 245
    6 X 260

    Full reps and butt stayed on the bench. Proud of this lift.

    INCLINE BENCH PRESS

    3 X 8 X 135

    STANDING DUMBBELL PRESS

    3 X 8 X 60

    DIPS AND CHINS

    3 X (20 AND 12)

  12. Quote Originally Posted by Est1969 View Post
    MARCH 10

    PWO: INTIMIDATE, ERASE, CRAZE, HEMAVOL, 5G CREATINE, 12G BCAA

    BENCH PRESS

    5 X 115
    5 X 145
    3 X 175
    5 X 215
    3 X 245
    6 X 260

    Full reps and butt stayed on the bench. Proud of this lift.

    INCLINE BENCH PRESS

    3 X 8 X 135

    STANDING DUMBBELL PRESS

    3 X 8 X 60

    DIPS AND CHINS

    3 X (20 AND 12)
    Strong numbers across the board today, bro

  13. MARCH 10

    SQUATS:

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

    PRONE LEG CURLS

    8 X 140
    8 X 150
    8 X 160

  14. MARCH 13

    OHP:

    5 X 65
    5 X 85
    3 X 100
    5 X 125
    3 X 140
    4 X 160

    DIPS: 3 X 20

    PULLUPS: 3 X 10

  15. MARCH 15

    PWO: HEMAVOL, CRAZE, 12G BCAA, 5G CREATINE

    DEADLIFTS:

    5 X 170
    5 X 210
    3 X 255
    5 X 315
    3 X 360
    6 X 405

    PRONE LEG CURLS

    8 X 150
    8 X 160
    6 X 170

  16. Quote Originally Posted by Est1969 View Post
    MARCH 15

    PWO: HEMAVOL, CRAZE, 12G BCAA, 5G CREATINE

    DEADLIFTS:

    5 X 170
    5 X 210
    3 X 255
    5 X 315
    3 X 360
    6 X 405

    PRONE LEG CURLS

    8 X 150
    8 X 160
    6 X 170
    progressing nicely. you sumo or conv?

  17. Thank you. Funny you should ask that...I have lifted conventional for years and with this workout I tried a semi-sumo stance for the first time. I found it a more comfortable lift.

  18. MARCH 17

    BENCH PRESS:

    5 X 115
    5 X 145
    3 X 175
    5 X 215
    3 X 245
    4 X 275

    INCLINE BARBELL BENCH PRESS

    5 X 135
    5 X 160
    5 X 180

    STANDING DUMBBELL PRESS

    60#: 8,8,9

    DIPS + CHINS
    3 (20, 10)

    Bench felt so solid today. I may have had a fifth rep on the last set, but hung it up on the fourth. All the reps were steady and smooth.

  19. MARCH 18

    SQUATS:

    5 X 135
    5 X 160
    3 X 185
    5 X 235
    3 X 265
    7 X 300 PR

    Had to get back to work. Glad to hit a PR on my squat.

  20. APRIL 9

    OVERHEAD PRESS

    5 X 70
    5 X 85
    3 X 105
    3 X 120
    3 X 135
    5 X 155

    STANDING DUMBBELL PRESS

    3 X 8 X 65

    CLOSE GRIP BENCH PRESS

    8 X 136
    8 X 160
    6 X 180

    CHINS

    3 X 10

    DIPS

    3 X 20

    HLR

    8,8,8

  21. APRIL 12

    DEADLIFTS:

    5 X 175
    5 X 220
    3 X 265
    3 X 315
    3 X 355
    7 X 405

    PRONE LEG CURLS

    3 X 8 X 150

  22. Quote Originally Posted by Est1969 View Post
    APRIL 12 DEADLIFTS: 5 X 175 5 X 220 3 X 265 3 X 315 3 X 355 7 X 405 PRONE LEG CURLS 3 X 8 X 150
    405x7 is nuts man. You reset each rep?

  23. Quote Originally Posted by throneof View Post
    405x7 is nuts man. You reset each rep?
    No. I just go from one to the next. My pr is 405x10.

  24. APRIL 13

    BENCH PRESS:

    5 X 115
    5 X 145
    3 X 175
    3 X 205
    3 X 235
    4 X 265

    INCLINE SMITH

    3 X 8 X 185

    Very disappointed. Very weak bench day today.

  25. APRIL 13

    BENCH PRESS:

    5 X 115
    5 X 145
    3 X 175
    3 X 205
    3 X 235
    4 X 265

    INCLINE SMITH

    3 X 8 X 185

    Very disappointed. Very weak bench day today.

  26. APRIL 15

    SQUATS
    5 X 130
    5 X 160
    3 X 195
    3 X 225
    3 X 260
    9 X 290 PR

    HLR

    8,8,8

    Happy to hit a solid PR today. Just wish I could see an upper body PR sometime this year.

  27. OVERHEAD PRESS:

    5 X 70
    5 X 85
    3 X 105
    5 X 130
    3 X 135
    4 X 160

    CLOSE GRIP FLAT BENCH PRESS

    5 X 135
    5 X 185
    5 X 185

    WEIGHTED DIPS
    20 X 45; 20 X 70; 20 X 70

    WEIGHTED PULLS

    8 X 25; 6 X 45; 5 X 45
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