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

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    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

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    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.
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    congrats on the PR man. best feeling ever when you push through that weight
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    Thanks sean! Did that w/o a spotter so getting that weight off my chest felt even better, haha.
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    the "oh **** what if I drop it" rep is always the best lol
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    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
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    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!
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    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.
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    that last set there is pretty impressive man
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    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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    OCTOBER 22

    PWO: CRAZE, HEMAVOL, TESTABOLAN (2), DAA (3G), EPHEDRINE, 100mg caffeine, ANABETA (2).
    IWO: COMPETE

    BARBELL SQUATS:

    115 X 5
    140 X 5
    170 X 3
    210 X 5
    240 X 3
    265 X 8 PR!

    LYING LEG CURLS:

    140 X 10 X 5

    LEG PRESS

    270 X 10 X 5

    HANGING LEG RAISE:

    6/6/6/6/6

    It may not look like much, but I am spent after these 5/3/1 workouts. I make sure to leave it all behind on my last main set, and that makes pushing through the assistance work a challenge.

    So my squat weight is in the same neighborhood as my bench weight, and this is primarily due to the fact that I've always sucked at squats. 5/3/1 has really made me focus on this movement and take it seriously. All the PR progress is primarily due to me becoming more efficient at squatting, rather than gaining strength. I am finishing my sets feeling like I am starting to know what I am doing, rather than thinking "well that really looked terrible". Starting to become more confident in the lift.

    So that is the end of Cycle 6! I will deload this week and hit Cycle 7 OHP on Monday.
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    good lifts and pr man! and 5/3/1 looks easy on paper, but by the time I'm done with my assistant lifts I'm wrecked. I bet your squats will sky rocket on the next cycle since like you said;you're more efficient.
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    I am tempted to bump up the monthly training max by 20# on the squats, but will resist and just stick with the program.

    I put up 8 reps to get the PR, but I feel like I had 10 in the tank.

    Quote Originally Posted by Sean1332 View Post
    good lifts and pr man! and 5/3/1 looks easy on paper, but by the time I'm done with my assistant lifts I'm wrecked. I bet your squats will sky rocket on the next cycle since like you said;you're more efficient.
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    CYCLE 6 SUMMARY

    Very happy with the 6th Cycle.

    There were 7 PR's set within this cycle:
    SQUAT: 10/5 and 10/22
    BENCH: 10/3 and 10/12
    DEADLIFT: 10/2 and 10/9
    OHP: 10/1

    I feel like I have room to run on all my lifts, especially the squats. My OHP is very close to hitting a plateau. Will focus on my shoulders during the deload week to prepare. Deadlifts feel very taxing on CNS at this weight.

    All training maxes will be increased for Cycle 7:

    SQUAT: From 312 to 322.
    DEADS: From 507 to 517
    BENCH: From 327 to 332
    OHP: From 190 to 193

    Photo update after 6 cycles:

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    OCTOBER 30

    PWO: CRAZE, HEMAVOL
    IWO: COMPETE

    I have to find myself a new PWO. My latest tub of Craze is not quite cutting it. Would like something with a little more punch, yet no DMAA or Yohimbine HCL. Looking for suggestions here.

    OVERHEAD PRESS:

    70 X 5
    85 X 5
    105 X 3
    110 X 5
    130 X 5
    145 X 8

    DUMBBELL INCLINE SHOULDER PRESS

    140 X 10
    140 X 10
    140 X 7

    CHINS:

    10/10/10/10/12

    UW DIPS:

    20/20/20/20/20

    I needed a ninth rep on the OHP to get a PR. Came close but could not get the last rep all the way complete. My upper arms were dead and sore after this workout.
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    good lifts though man. I wish I could throw around 140lb dumbells. I can only handle 115 and that was a while ago.

    you can always try making your own prewo
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    oops that's misleading. I meant to say 140 as in 70 x 2. My bad.
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    Quote Originally Posted by Est1969
    oops that's misleading. I meant to say 140 as in 70 x 2. My bad.
    haha that makes more sense now. this whole time I've been like "holy **** those are some bigass dumbells to do 5 sets of"

    so it turns out that you aren't a super human haha

    you still pull more than 500 I envy you lol
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    Barrrrrely 500 haha. Thanks man! I just gotta get my squat into the same neighborhood.

    Quote Originally Posted by Sean1332 View Post
    haha that makes more sense now. this whole time I've been like "holy **** those are some bigass dumbells to do 5 sets of"

    so it turns out that you aren't a super human haha

    you still pull more than 500 I envy you lol
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    NOVEMBER 1

    PWO: HEMAVOL. 1/2 CRAZE.
    IWO: NONE

    DEADLIFTS

    185 X 5
    230 X 5
    280 X 3
    310 X 5
    350 X 5
    395 X 10 PR!

    I took my PR and went the F home.
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    hell ya man! how's your back feel???
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    Quote Originally Posted by Sean1332
    hell ya man! how's your back feel???
    Last year, before I started learning squats and deads, back pain was a constant part of my life. After 8 months of squats and deads I have ZERO back pain of any sort. I try to tell my old fart friends this but they look at me like I told them to set fire to their hair.

    My back feels absolutely amazing. I'm a huge fan of 5/3/1!
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    Good deal man, that's awesome. I'm glad you got me onto 531, I'm loving it so far. I'll post up my last workout tonight after dinner w the wife. Do you plan on tryin any new lifts this cycle?

    Clear your inbox btw
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    Thanks man. Front Squats are on my list cos I am terrible at them. Gotta fix that someday. Look forward to the log.

    Mailbox cleared.

    Quote Originally Posted by Sean1332 View Post
    Good deal man, that's awesome. I'm glad you got me onto 531, I'm loving it so far. I'll post up my last workout tonight after dinner w the wife. Do you plan on tryin any new lifts this cycle?

    Clear your inbox btw
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    NOVEMBER 2

    PWO: 1/2 CRAZE, HEMAVOL

    BARBELL BENCH PRESS

    120 X 5
    150 X 5
    180 X 3
    195 X 5
    225 X 5
    255 X 7 PR!

    DUMBBELL INCLINE BENCH PRESS

    70 X 10
    70 X 10
    60 X 10

    CHINS

    10/10/10/10/11

    UW DIPS

    20/20/20/20/20

    Wow, the bench felt very good today. I hit my PR easily and had one left in the tank. Unspotted, full reps. I felt noticeably stronger. However, my assistance work was weaksauce. Cut the inclines short and only put up 12 reps on the 5th set of chins. Squats on Sunday. Gunning for another PR there.
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    Good lifts man. You'll get that PR easy
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    NOVEMBER 3

    PWO: HEMAVOL. 200MG CAFFEINE, 25MG EPHEDRINE
    IWO: NONE

    It's been awhile since I've used this PWO. I have to say, for something so basic I am reminded that it is the best. Good energy for my workout.

    BARBELL SQUATS

    115 x 5
    145 x 5
    175 x 3
    190 x 5
    215 x 5
    245 x 12 PR!

    LYING LEG CURLS
    130 X 10
    140 X 10
    120 X 10
    140 X 10
    130 X 10

    LEG PRESS

    270 X 10 X5

    My reps are getting pretty far ahead of the weight progression as I learn to be more efficient on the Squat. I was thinking about bumping up the weight progression to 20# per month. But then again, Wendler doesn't say anything about this kind of scenario so perhaps I will just continue to trust the system and leave it alone. Any thoughts on this?
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    I would see no problem with it, but then again I'm definetly a master of this program. Would be good to hear Rodja's thoughts on it.
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    Thanks. If he's not looking in here I will ask him.
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    NOVEMBER 5

    PWO: CRAZE, HEMAVOL
    IWO: COMPETE

    BARBELL SHOULDER PRESS
    65 X 5
    85 X 5
    105 X 3
    120 X 3
    140 X 3
    155 X 5

    CHINS

    10/10/10/10/13

    DIPS

    20/20/20/20/30

    Definitely hitting my plateau here. I didn't go for any shoulder assistance exercises today as my delts were sore and tired. They just do not recover as quickly as the rest of me so I gave em a break. Appearance-wise they look very good and defined. No complaints.
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    NOVEMBER 7

    PWO: CRAZE, HEMAVOL

    BARBELL DEADLIFT

    185 X 5
    225 X 5
    280 X 3
    320 X 3
    370 X 3
    420 X 7

    Damn 12 sided plates didn't cooperate with me this time. The last set I had to reset my footing and grip twice, ruining my flow and concentration. Oh well. Not a bad pull for me by any means.

    My elbows seem to be toughening up and getting less sore from deadlifting. My legs are also looking harder and meaner. I'm really liking the deadlift dividends.
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    NOVEMBER 8

    PWO: HEMAVOL. CAFFEINE 200mg. EPHEDRINE 25mg

    BARBELL BENCH PRESS

    120 X 5
    150 X 5
    180 X 3
    210 X 3
    240 X 3
    270 X 5 PR

    DUMBBELL INCLINE BENCH PRESS

    65 X 8
    65 X 8
    65 X 8
    65 X 8

    CHINS

    10/10/10/10/17

    UW DIPS

    20/20/20/20/20

    PECTORAL FLYES

    195 X 10 X 5
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    17 chin ups on the last set?? nice man. I'm still struggling
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    Thanks man! When I got home from the gym I ordered a dip belt from Amazon. Time to turn up the heat on my chins and dips.

    Quote Originally Posted by Sean1332 View Post
    17 chin ups on the last set?? nice man. I'm still struggling
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    cool! I'm planning on buying a belt this weekend as well. I'm sure I'll end up havin I order one online but hoping to find one in a sporting goods store..maybe..

    it'd be pretty gnarly if you started bustin out chin-ups with a 45# dangling from your waist
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    ^^
    Got my belt. Been adding 20# to my chins. Really pumps up the arms!
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    damn! thats great man

    that's it..I'm ordering one tomorrow. never had a chance to find one this weekend
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    NOVEMBER 11

    PWO: CRAZE, HEMAVOL
    IWO: COMPETE

    SQUATS:

    115 X 5
    145 X 5
    175 X 3
    200 X 3
    230 X 3
    260 X 10 PR!

    LYING LEG CURLS

    155 X 10 X 4

    LEG PRESS

    180 X 10 X 4

    HANGING LEG RAISE

    6/6/6/6/6

    The last rep of squats was real tough to get up. I got cocky and didn't set the safety pins. Kinda had a "oh ****" moment as got into the last rep. I will not do that again...
  39. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
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    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting AuthorityPosting Veteran

    haha have you ever dropped a squat before? scary ****

    good PR bud
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  40. Advanced Member
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
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    Never dumped a bench press, dropped a squat or a dead. That day is coming soon though, lol.

    Quote Originally Posted by Sean1332 View Post
    haha have you ever dropped a squat before? scary ****

    good PR bud
  

  
 

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