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

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  1. 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.


  2. 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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  3. 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

  4. 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.

  5. 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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  6. 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

  7. 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.

  8. 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

  9. 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

  10. 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.

  11. 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

  12. 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.

  13. 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:

    Name:  photo (1).PNG
Views: 71
Size:  640.3 KB

  14. nicely done man...
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html

  15. 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.

  16. 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.

  17. 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

  18. 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

  19. 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.

  20. subbed!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. OCTOBER 9

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

    BARBELL DEADLIFT

    185 X 5
    230 X 5
    275 X 3
    320 X 3
    365 X 3
    410 X 8 PR!

    LYING 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 15

    HANGING LEG RAISE

    6/6/6/6/6

  22. OCTOBER 12

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

    BARBELL BENCH PRESS

    115 X 5
    145 X 5
    175 X 3
    205 X 3
    235 X 3
    265 X 5 PR!

    DUMBBELL INCLINE BENCH PRESS

    130 X 10
    130 X 10
    130 X 10
    130 X 10 PR!
    110 X 9

    CHINS

    10/10/10/10/14 (weak)

    DIPS

    20/20/20/20/30

    I knew once I unracked the bar that I was going to set a PR on the flat bench. Just felt good in my hands.

  23. congrats on the PR man. best feeling ever when you push through that weight
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Thanks sean! Did that w/o a spotter so getting that weight off my chest felt even better, haha.

  25. the "oh **** what if I drop it" rep is always the best lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  26. OCTOBER 14

    BARBELL SQUAT

    115 X 5
    140 X 5
    170 X 3
    215 X 3
    225 X 3
    250 X 8

    LYING LEG CURLS

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

  27. OCTOBER 15

    PWO: CRAZE, HEMAVOL, CREATINE
    IWO: COMPETE

    BARBELL SHOULDER PRESS

    70 X 5
    85 X 5
    100 X 3
    130 X 5
    145 X 3
    160 X 3

    DUMBBELL INCLINE BENCH PRESS

    140 X 10
    140 X 10
    140 X 9 PR!
    120 X 10
    110 X 8

    CHINS

    10/10/10/10/13

    Stalling on the OHP, unfortunately!

  28. OCTOBER 16,

    PWO: CRAZE, HEMAVOL, EPHEDRINE, CREATINE
    IWO: COMPETE

    DEADLIFTS:

    185 X 5
    230 X 5
    275 X 3
    340 X 5
    385 X 3
    435 X 5

    LYING LEG CURLS:

    140 X 10 X 5

    HANGING LEG RAISE:

    6/6/6/6/8

    LEG PRESS

    270 X 10 X 3

    I proved today that no amount of supplements will make up for a bad night of sleep. This workout felt like a real chore. I'm surprised that I actually posted just behind my PR on deadlifts for the 2nd best pull of my 5/3/1 course. There were three guys that actually stopped what they were doing to watch my last set. Nobody deadlifts at my gym so I guess it's something different to see.

  29. that last set there is pretty impressive man
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. OCTOBER 18

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

    BARBELL BENCH PRESS

    115 X 5
    145 X 5
    175 X 3
    220 X 5
    250 X 3
    280 X 3

    DUMBBELL INCLINE BENCH PRESS

    140 X 10

    BARBELL INCLINE BENCH PRESS

    135 X 10

    CHINS

    10/10/10/10/15

    UW DIPS

    20/20/20/20/30

    I pushed out 4 reps of 280 on the Bench, but I lifted my butt on the 4th, so am not going to count it. Would of been a PR if I did it right. Still, felt very strong.

    Some soreness at the very bottom of my left delt, so I could not get comfortable with any incline assistance lifts. Deload week is next, so that will give me time to recover from whatever is going on there. Chins and dips felt fine.
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