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

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  1. 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.


  2. 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
    •   
       


  3. 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

  4. 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.

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


  6. 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

  7. 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.

  8. 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.

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

  10. 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.

  11. 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

  12. 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!

  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. 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.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. 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.

  19. 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:

    Name:  photo-1.JPG
Views: 65
Size:  37.2 KB

  20. 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.

  21. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. oops that's misleading. I meant to say 140 as in 70 x 2. My bad.

  23. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. 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

  25. 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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