1969's 5/3/1 log: Big But Boring. - AnabolicMinds.com - Page 2

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

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    JULY 13

    INTIMIDATE: DOSE 18
    TESTABOLAN: DOSE 36

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    OVERHEAD PRESS:

    65 X 5
    80 X 5
    95 X 3
    115 X 3
    135 X 3
    145 X 6

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    135 X 8
    135 X 7

    DIPS: 15/15/11

    CHINS: 10/10/10/10/10

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    JULY 16

    INTIMIDATE: DOSE 21
    TESTABOLAN: DOSE 42

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    DEADLIFTS

    170 X 5
    215 X 5
    255 X 3
    315 X 3
    345 X 3
    385 X 7 (PR)

    SEATED LEG CURL

    130 X 15 X 5

    LEG PRESS

    200 X 10
    230 X 15
    250 X 15
    250 X 15
    250 X 15

    HANGING LEG RAISE

    8/8/8/8/8

    Today's lift felt very strong. Pushed my 1rm up to 474.83. Got an excellent "deadlifting high" after my workout, which is my favorite side effect of deadlifting day.

    INTIMIDATE AND TESTABOLAN COMMENTS: Continue to add some PRs. Feel great. Horny as hell, which is both good and bad as it is distracting as hell when Im trying to work.
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    JULY 20

    INTIMIDATE: DOSE 25
    TESTABOLAN: DOSE 50

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    ATG SQUATS:

    100 X 5
    125 X 5
    150 X 3
    175 X 3
    205 X 3
    235 X 8 PR!

    LEG PRESS:

    225X10X5

    GHR:

    5 SETS OF 10

    HANGING LEG RAISE

    7/8/6

    Another PR on ATG Squats. My 1rm on Squats is moving past my Flat Bench (finally!). I keep watching vids on form and am doing my best to improve by teaching myself. My leg workout felt very good.

    The HLRs were weak because I am doing many sets of these at home in spare moments and my abs are a bit toasty.

    Week 3 cycle 3 begins this weekend with OHP.
    •   
       

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    JULY 23

    WEIGHT: 208.6 Lean n mean!

    PWO: 1 CRAZE, 1 HEMAVOL, 2 ERGOBOLIC

    OVERHEAD PRESS:

    65 X 6
    80 X 5
    95 X 3
    120 X 5
    135 X 3
    150 X 4

    INCLINE BENCH PRESS

    135 X 10/10/10/10/7

    CHINS AND PULLUPS

    10/10/10/10/7

    DIPS UNWEIGHTED

    20 X 5
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    JULY 25

    DEADLIFTS:

    325 X 5
    405 X 6 PR
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    JULY 27

    PWO: 1 CRAZE, 1 HEMAVOL

    BARBELL FLAT BENCH

    205 X 5
    240 X 3
    265 X 3

    DUMBBELL INCLINE BENCH PRESS

    100 X 12
    100 X 12
    100 X 8
    100 X 8
    100 X 8

    CHINUPS

    10/10/10/10/7

    DIPS

    5 X 20
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    JULY 29,

    PWO: CRAZE, HEMAVOL

    BARBELL SQUAT:

    165 X 5
    205 X 3
    240 X 4

    LEG PRESS:

    225 X 12
    225 X 10
    225 X 10
    225 X 10
    225 X 10

    SEATED LEG CURL

    150 X 7
    150 X 8
    150 X 6
    130 X 10
    130 X 10

    HANGING LEG RAISE

    5/6/6/5
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    AUGUST 7

    PWO: CRAZE, HEMAVOL

    DEADLIFT:

    185 X 5
    225 X 5
    255 X 3
    285 X 5
    325 X 5
    365 X 8
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    AUGUST 9

    PWO: CRAZE, HEMAVOL

    BARBELL BENCH PRESS

    115 X 5
    140 X 5
    155 X 3
    185 X 5
    215 X 5
    240 X 7

    Not a terrible day on the bench without a spotter. Not a PR, but I felt a bit stronger than usual on my weakest exercise.

    DUMBBELL INCLINE BENCH PRESS

    100 X 15
    100 X 10
    100 X 11
    100 X 7
    100 X 6

    CHINS: 10/10/10/10/10

    DIPS: 20/20/20/20/20
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    AUGUST 10

    PWO: CRAZE, HEMAVOL

    BARBELL SQUAT:

    135 X 5
    150 X 5
    165 X 3
    185 X 5
    225 X 10 PR!

    SEATED LEG CURL:

    150 X 10
    130 X 10
    130 X 10

    My legs were toasted after hitting a new PR in my Squat, so I wrapped it up. Very pumped about my progress.
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    AUGUST 12

    PWO: CRAZE, HEMAVOL

    OVERHEAD PRESS:

    65 X 5
    85 X 5
    95 X 3
    115 X 3
    125 X 3
    155 X 4

    DUMBBELL SHOULDER PRESS

    100 X 12
    100 X 10
    100 X 9
    100 X 8
    100 X 7
    100 X 8

    CHINS: 10/10/10/10/10

    DIPS: 20/20/20/20/20

    Was supposed to do 150# on the press today, but could not find any 2.5s so I tried 155. One more rep would have been a 1RM pr, but I could only push it about 1/2 way and then there was nothing left. No worries...came very close.

    Next week is the last week of cycle 4, and will try 155# again.
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    AUGUST 14:

    PWO: CRAZE, HEMAVOL

    DEADLIFT

    185 X 5
    225 X 5
    255 X 3
    305 X 3
    345 X 3
    395 X 7 PR!

    SEATED LEG CURL:

    130 X 10
    130 X 10
    130 X 10
    130 X 10
    130 X 10

    HANGING LEG RAISE: 5/5/5/5/5

    CHINS: 10/10/10

    DIPS: 20/20/20

    My deadlift continues to break new ground. The last rep took everything I had to finish. Psyched to notch another PR here. I can really feel the difference in my warmup sets from when I first started deadlifting in February. My back just feels so solid and strong.
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    nicely done!
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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    AUGUST 15

    PWO: CRAZE, HEMAVOL

    WEIGHT: 208

    BARBELL FLAT BENCH PRESS

    105 X 5
    135 X 5
    165 X 3
    200 X 3
    230 X 3
    255 X 5

    DUMBBELL INCLINE BENCH PRESS

    100 X 10 X 5

    CHINS: 10/10/10/10/10

    DIPS: 20/20/20/20/20

    Not a bad day on the bench. I put up 6 reps at 255, but discounted the last one because my butt came off the bench. If I had kept it down, that would have been a PR. Felt stronger than my recent bench workouts. Will keep watching vids and attempting to improve my form, and hopefully get the weight up.
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    AUGUST 17

    PWO: CRAZE, HEMAVOL

    BARBELL SQUAT

    105 X 5
    135 X 5
    155 X 3
    185 X 3
    210 X 3
    235 X 9 PR

    HANGING LEG RAISE:

    5/5/5/5/5

    I think the HIIT Cycling is really supporting my squat well. Even though I had a PR I still had another rep in the tank. Felt very strong today. Happy to notch another win. Too bad I can't get the upper body to keep up with the lower body. The quads, hams, and glutes are actually getting big.
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    AUGUST 19

    PWO: EPHEDRINE, CRAZE, HEMAVOL

    BARBELL OVERHEAD PRESS

    65 X 5
    85 X 5
    100 X 3
    120 X 5
    140 X 3
    155 X 3

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    135 X 10
    135 X 12 PR

    CHINS

    10/10/10/10/15 PR

    I've noticed that the 3rd week of the cycle (The '1' day) is always the worst session of the three for my Overhead Press in terms of trying for 1rm PRs. I just can't work with the heavy weight. I think I've managed only 3 reps on each of the 4 cycles, but then again each one is heavier than the last so I suppose that is progress.

    I definitely felt stronger on the Incline Bench Press assistance work. I was able to put up an extra 2 reps on the last set and also an extra 5 chins on my 5th set there as well.

    Two more workouts and then a week of deload.
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    AUGUST 21

    PWO: EPHEDRINE, CRAZE, HEMAVOL

    DEADLIFTS

    185 X 5
    225 X 5
    255 X 3
    325 X 5
    365 X 3
    415 X 4

    HANGING LEG RAISE
    5/5/5

    CHINS: 14

    My deadlift form looked pretty decent until the final rep, where my legs wobbled. I definitely did not have another in the tank. Not sure why I was so weak today...ready for a deload I guess. The last cycle I did 405 x 6, but wasn't even close to that level today.
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    AUGUST 23

    WEIGHT: 209

    PWO: CRAZE, HEMAVOL, EPHEDRINE

    BARBELL FLAT BENCH PRESS:

    115 X 5
    135 X 5
    170 X 5
    215 X 3
    270 X 3

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    135 X 12
    135 X 10

    CHINS
    10/10/10/10/10

    DIPS
    20/20/20/20/20

    PULL UPS
    15
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    AUGUST 24, 2012

    Last day of Cycle 4.

    PWO: CRAZE, HEMAVOL, EPHEDRINE

    BARBELL SQUATS (PARALLEL)

    105 X 5
    140 X 5
    170 X 3
    195 X 5
    225 X 3
    250 X 7 PR!

    LEG PRESS:

    270 X 5
    180 X 10
    180 X 10
    180 X 10
    180 X 10

    SEATED LEG CURL

    130 X 10
    130 X 11
    130 X 11
    130 X 10
    130 X 10

    HANGING LEG RAISE
    5/5/5/5/5


    My squat continues to get heavier. Very surprised to hit a PR on a "1" day, but I bet I could have pushed out one more. Felt very strong. I paused about 15 seconds before the last rep...so ding me for a cheat.
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    CYCLE 5

    AUGUST 27

    This week is supposed to be my deload week, but I will be travelling all next week, so I will do week #1 this week and rest all next week while I travel. I can tell my body needs a rest from lifting, but I don't want to sit out for two.

    PWO: CRAZE, HEMAVOL, EPHEDRINE

    OVERHEAD SHOULDER PRESS

    65 X 5
    85 X 5
    95 X 3
    105 X 5
    125 X 5
    145 X 6

    CHINS
    10/10/10/10/14

    BARBELL INCLINE PRESS
    135 X 10
    135 X 10
    135 X 10
    135 X 10
    135 X 8

    DIPS BW
    20/20/20/20/20

    Shoulders felt very sore after the last set of dips.
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    AUGUST 29

    PWO: 1/2 ALPHAMINE, 1 CRAZE, 1 HEMAVOL

    DEADLIFTS:

    185 x 5
    225 x 5
    265 x 3
    315 x 5
    335 x 5
    385 x 8 PR!

    That's all she wrote for that workout. I was completely spent after that last set, and figured I could just take my PR and go home. Really enjoying the 5/3/1 gains on my Deads and Squats. My glutes are starting to become borderline big.
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    AUGUST 30

    PWO: 1/2 ALPHAMINE, 1 CRAZE, 1 HEMAVOL
    IWO: iForce COMPETE

    BARBELL FLAT BENCH PRESS

    115 X 5
    145 X 5
    175 X 3
    190 X 5
    215 X 5
    245 X 7

    DUMBBELL INCLINE BENCH PRESS

    120 X 10
    120 X 10 PR
    120 X 9
    110 X 8
    100 X 9

    CHINS
    10/10/10/10/16 PR

    DIPS UW
    20/20/20/20/20

    STANDING BARBELL CURLS (85#)
    5/5/5

    Great workout today. First time using Compete and I enjoyed it. I felt sore during the workout (I always do once I get to the dips) but two hours after I honestly feel like I could do it all over again. Great recovery iForce.

    One more Bench press rep would have been a PR. I had it in me, but without I spotter I talked myself out of it after rep 7. I bet I could have hit 9. In any case, I feel good hitting the top of my range on the bench after some less than steller benching recently.

    I hit 16 chins on the last set, which is a record for me.
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    AUGUST 31

    PWO: 1/2 ALPHAMINE, 1/2 CRAZE, HEMAVOL

    IWO: COMPETE

    BARBELL SQUATS

    115 X 5
    135 X 5
    155 X 3
    175 X 5
    205 X 5
    230 X 11 PR!

    SEATED LEG CURL

    130 X 10 X 5

    HANGING LEG RAISE

    5/5/5/5/5
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    SEPTEMBER 8

    Back from a week of travelling. The only workouts I could manage were at the hotel gym of the W, which was just a collection of machines and a few dumbbells. I used the Smith machine to do pullups, chinups, and hanging leg raises.

    OVERHEAD BARBELL SHOULDER PRESS

    65 X 5
    85 X 5
    105 X 3
    125 X 3
    135 X 3
    150 X 6 PR

    CHINS: 10/10/10/10/6

    BARBELL INCLINE BENCH PRESS:

    135 X 10
    135 X 10
    135 X 10

    Very happy to hit a PR on the press. I cut the accessories short and went home. Deadlifts on Monday.
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    SEPTEMBER 9,

    PWO: ALPHAMINE, CRAZE, HEMAVOL

    DEADLIFT:

    185 X 5
    225 X 5
    275 X 5
    315 X 3
    355 X 3
    400 X 7 PR!

    LEG PRESS:

    270 X 10
    270 X 10
    290 X 10
    310 X 10 Slight pain in right quad, so I quit it and called it a day.

    Another PR on my Deadlift. Est 1RM is now 493.33
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    SEPTEMBER 9,

    PWO: ALPHAMINE, CRAZE, HEMAVOL

    DEADLIFT:

    185 X 5
    225 X 5
    275 X 5
    315 X 3
    355 X 3
    400 X 7 PR!

    LEG PRESS:

    270 X 10
    270 X 10
    290 X 10
    310 X 10 Slight pain in right quad, so I quit it and called it a day.

    Another PR on my Deadlift. Est 1RM is now 493.33
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    SEPTEMBER 10

    PWO: ALPHAMINE, CRAZE, HEMAVOL

    BARBELL FLAT BENCH PRESS

    115 X 5
    145 X 5
    175 X 3
    205 X 3
    225 X 3
    260 X 5 PR!

    DUMBBELL INCLINE BENCH PRESS

    110 X 12
    110 X 12
    110 X 12
    110 X 9
    120 X 9

    CHINS: 10/10/10/10/17 PR!

    DIPS UW: 20/20/20/20

    I knew as I was warming up on the bench that it was going to be a PR day. It just felt easy. The last set felt solid, and no spotter! Tried to keep my form on my mind and never lifted my butt of the bench. Bringing more leg drive into the lift as I am starting to figure that out.
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    SEPTEMBER 11

    PWO: ALPHAMINE, CRAZE, HEMAVOL
    IWO: COMPETE

    Just finished Week #2, Cycle 5. This week I hit a PR on EVERY LIFT!

    BARBELL BACK SQUAT:
    115 X 5
    135 X 5
    175 X 3
    185 X 3
    215 X 3
    245 X 9 PR!

    PRONE LEG CURLS
    85 X 15
    85 X 15
    140 X 10
    140 X 6
    125 X 10

    LEG PRESS
    155 X 10
    215 X 10
    275 X 10
    305 X 10
    305 X 10

    HANGING LEG RAISE: 5/5/5/5/6
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    SEPTEMBER 13

    PWO: ALPHAMINE, CRAZE, HEMAVOL
    IWO: COMPETE

    BARBELL OVERHEAD SHOULDER PRESS

    65 X 5
    85 X 5
    95 X 3
    125 X 5
    145 X 3
    160 X 3

    CHINS: 10/10/10/10/16

    DUMBBELL INCLINE BENCH PRESS

    110 X 10 X 5

    DIPS UW: 20/20/20/20/30
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    SEPTEMBER 18

    PWO: ALPHAMINE, CRAZE, HEMAVOL
    IWO: COMPETE

    DEADLIFT:

    185 X 5
    225 X 5
    270 X 3
    335 X 5
    380 X 3
    425 X 1

    LYING LEG CURLS

    125 X 10 X 5

    LEG PRESS

    180 X 10
    295 X 10
    295 X 10
    295 X 10
    295 X 10

    HANGING LEG RAISE

    5/5/5/5/8

    Got to the power cage and noticed I forgot my damn chalk. I am sure I had three to four reps in me at the last set, but I just could not get my hands dry enough to grip the bar. Very frustrating as I was hoping to kill it today. Next time.
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    SEPTEMBER 20

    PWO: ALPHAMINE, CRAZE, HEMAVOL
    IWO: COMPETE

    BARBELL BENCH PRESS

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

    DUMBBELL INCLINE BENCH PRESS

    110 X 10 X 5

    CHINS:

    10/10/10/10/11
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    SEPTEMBER 21

    PWO: HEMAVOL, ALPHAMINE
    IWO: COMPETE

    BARBELL SQUAT:

    115 X 5
    135 X 5
    155 X 3
    205 X 5
    230 X 3
    260 X 7 PR

    LYING LEG CURLS

    130 X 10
    130 X 10
    130 X 10
    130 X 10

    LEG PRESS

    180 X 10
    230 X 10
    230 X 10
    230 X 10
    230 X 10

    HANGING LEG RAISE:

    5/5/5/5/8

    As you can see, my squat has been a weak link, but I think after 5 cycles of 5/3/1 I am starting to get it figured out. My PR today felt like I could have pushed out one more rep, but I saved it for the next pr. I am feeling alot stronger and more confident with this exercise. It is definitely a huge step forward from where I was when I started 5/3/1 and was doing 5x5 and maxing at about 225 with 3-4 reps. Feels much more solid and strong.
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    CYCLE 5 COMPLETED

    For Cycle 6 I will add 10# to Deadlift and Squat. Add 5# to Bench. Add 2.5# to OHP. The training maxes will be as follows:

    DEADLIFT: 507#
    SQUAT: 312#
    BENCH: 327#
    OHP: 190#

    Progress photo at the end of Cycle 5:

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    nicely done man...
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
  35. Advanced Member
    Est1969's Avatar
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    6'4"  205 lbs.
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    OCTOBER 1

    New month, new cycle: #6! Starting this cycle with gear support(***). PM me if interested in details

    PWO: Craze, Hemavol
    IWO: Compete
    GEAR: Day 1, 20mg

    OVERHEAD BARBELL SHOULDER PRESS

    65 X 5
    85 X 5
    100 X 3
    110 X 5
    130 X 5
    145 X 8 PR!

    DUMBBELL INCLINE BENCH PRESS

    120 X 10 X 5 PR!

    CHIN UP

    10/10/10/10/18 PR!

    DIPS

    20/20/20/20/30 PR!

    Red Letter Day. Overhead press is my weakest exercise, and I have a nagging pain in my left delt, so when I saw I needed 8 reps to set a PR, I thought "no way in hell". Yet, I put it up! My lower back hurt after the PR set, but the pain went away completely in 15 minutes.

    Today's shoulder day felt amazing. I have at least 2 cycles left in me, I am sure.
  36. Advanced Member
    Est1969's Avatar
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    OCTOBER 2

    PWO: *** 20mg, 1/2 Craze, Hemavol
    IWO: COMPETE

    I realize stims are not recommended while on cycle, but what can I say I'm a junkie. Papa needed a little bump for Deadlift Day.

    DEADLIFTS

    185 X 5
    230 X 5
    275 X 3
    295 X 5
    340 X 5
    385 X 9 PR!

    PRONE LEG CURLS

    140 X 10
    140 X 10
    140 X 10
    140 X 10
    140 X 10

    LEG PRESS:

    270 X 10
    270 X 10
    270 X 10
    270 X 10
    270 X 10

    HANGING LEG RAISE:

    5/5/5/5/8

    This workout felt fantastic. I made sure I had my chalk after the last blown deadlift workout. After the leg press my quads felt like they were going to tear out of my skin. That's the first time I've had quad pumps like that before.

    And a PR on my Deadlifts. Always a good feeling when that happens.
  37. Advanced Member
    Est1969's Avatar
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    OCTOBER 3

    PWO: *** 20mg, CRAZE, HEMAVOL, 5G CREATINE
    IWO: COMPETE

    BARBELL BENCH PRESS

    115 X 5
    145 X 5
    170 X 3
    190 X 5
    220 X 5
    250 X 7 PR!

    DUMBELL INCLINE BENCH PRESS

    130 X 10
    130 X 10
    130 X 10 PR!
    110 X 10
    110 X 10

    CHINS

    10/10/10/10/18

    DIPS UW:

    20/20/20/20/25
  38. Advanced Member
    Est1969's Avatar
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    OCTOBER 5

    PWO: *** 20mg, CRAZE, HEMAVOL, CREATINE 5G
    IWO: COMPETE

    BARBELL SQUAT

    115 X 5
    135 X 5
    170 X 5
    180 X 5
    210 X 5
    240 X 11 PR!

    PRONE LEG CURL:

    140 X 10
    140 X 10
    140 X 10
    140 X 11
    140 X 11

    LEG PRESS:

    270 X 10
    270 X 10
    270 X 10
    270 X 11
    270 X 15

    HANGING LEG RAISE:

    6/6/6/6/6
  39. Advanced Member
    Est1969's Avatar
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    OCTOBER 6

    PWO: CRAZE, HEMAVOL, 5G CREATINE
    IWO: COMPETE

    BARBELL SHOULDER PRESS

    65 X 5
    85 X 5
    100 X 3
    120 X 3
    135 X 3
    155 X 5

    DUMBBELL INCLINE BENCH PRESS

    120 X 10
    120 X 10
    120 X 10
    120 X 10
    120 X 10

    CHINS

    10/10/10/10/18

    DIPS UW

    20/20/20/20/30

    Played alot of football this weekend, and I think it took something out of my shoulders. Still, this lift is my #2 PR and felt good, but very tough to put up.

    Deadlifts tomorrow or Wed.
  40. Diamond Member
    Sean1332's Avatar
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    subbed!
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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