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

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    Quote Originally Posted by Sean1332 View Post
    It's gotta suck squatting at 6'4" tall haha
    Haha! Good thing it's all I know.

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    DECEMBER 10

    OVERHEAD SHOULDER PRESS

    70 X 5
    85 X 5
    105 X 3
    130 X 5
    150 X 3
    165 X 2

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    135 X 10
    145 X 11 PR

    WEIGHTED CHINS

    +25 10 REPS, +35 10 REPS, +25 10 REPS, +25 10 REPS, +25 7 REPS

    WEIGHTED DIPS +45

    20,20,20,19,18
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    jealous of your weighted chins!
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    Quote Originally Posted by Sean1332 View Post
    jealous of your weighted chins!
    Thanks, but WTF is with my OHP? I am regressing. Gotta fix this sh%t
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    DECEMBER 13

    PWO: WHITE FLOOD, HEMAVOL, ECY

    BARBELL DEADLIFT

    190 X 5
    235 X 5
    285 X 3
    355 X 5
    405 X 3
    450 X 5 (weight PR)

    LYING LEG CURLS

    145 X 10
    145 X 10
    145 X 10
    150 X 8
    150 X 7

    LEG PRESS

    180 X 10
    230 X 10
    320 X 10
    270 X 10
    360 X 8 PR

    HANGING LEG RAISE

    5/5/5

    Been consistently hitting 5 reps on my "1" week on Deads. I think my weakness is in my conditioning as I am getting winded by rep 3 and 4. I think I will mix in some running with my bike work.
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    DECEMBER 14

    BARBELL BENCH PRESS

    120 X 5
    150 X 5
    180 X 3
    225 X 5
    255 X 3
    290 X 2

    BARBELL INCLINE BENCH PRESS

    135 X 10
    135 X 10
    135 X 10
    155 X 9
    135 x 10

    WEIGHTED CHINS

    +25 10, +35 10, +25 10, +35 7
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    DECEMBER 16

    BARBELL SQUAT:

    115 X 5
    150 X 5
    185 X 3
    225 X 5
    255 X 3
    285 X 8 PR!

    HANGING LEG RAISE

    8/8/5

    LEG PRESS

    180 X 10
    230 X 10
    270 X 10
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    Good ****! Glad to see those squats are movin up for you.

    Get a chance to read the book yet?
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    Quote Originally Posted by Sean1332 View Post
    Good ****! Glad to see those squats are movin up for you.

    Get a chance to read the book yet?
    Yes. Fantastic book, thanks so much!
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    DECEMBER 23

    PWO: EC

    BARBELL SHOULDER PRESS:

    70 X 5
    90 X 5
    105 X 3
    115 X 5
    130 X 5
    150 X 2 (FAIL)

    WEIGHTED CHINS

    +0 10; +25 10; +35 10; +45 6; +0 10

    WEIGHTED DIPS

    +35 20; +45 20; +45 20; +45 17

    PECTORAL FLYES

    195 X 10

    OHP continues to regress. I am really trying to figure out what the weak link is here so I can fix it. Will deload this exercise and see if I can rebuild it. Will continue to try to improve my form.
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    What's your grip and stance looking like? Squeezing your butt cheeks? Tuck your elbows?
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    I use the same grip width as my bench press. Feet are shoulder width, have not tried staggered. Elbows are tucked. Can't remember what I was doing with my glutes. Will look at all of that this week and see if I can fix this.

    Quote Originally Posted by Sean1332 View Post
    What's your grip and stance looking like? Squeezing your butt cheeks? Tuck your elbows?
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    DECEMBER 26

    PWO: CRAZE, HEMAVOL, EC

    BARBELL DEADLIFT

    185 X 5
    245 X 5
    295 X 3
    315 X 5
    365 X 5 (PR FOR RAW OVERHAND GRIP)
    410 X 7

    LYING LEG CURLS

    140 X 10
    140 X 10
    140 X 10
    155 X 8

    LEG PRESS

    180 X 10
    270 X 10
    360 X 10 PR
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    screw double overhand! sometimes I can do a hook grip. good liftin bud
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    Thanks bud!

    How do you grip the bar for deads normally? I go for as long as I can with overhand, then switch to alternate (usually for the last set).
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    over/under each set. I'll alternate which hand is over on my warmups and maybe first working set then keep my dominant hand over. I haven't gone with both over on a working set in quite sometime. maybe I'll give it a shot just for the grip strength

    drape a rag over the pull-up bar for each hand and hold onto that for pullups, it's awesome for the grip.
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    DECEMBER 28

    PWO: CRAZE, HEMAVOL, EC

    BARBELL BENCH PRESS

    125 X 5
    155 X 5
    185 X 3
    195 X 5
    230 X 5
    260 X 7

    BARBELL OVERHEAD SHOULDER PRESS

    95 X 10
    95 X 10
    105 X 10
    105 X 10
    105 X 10

    WEIGHTED CHINS

    +0 10, +25 10, +35 10, +45 7 (PR)

    WEIGHTED DIPS

    +0 20, +25 20, +35 20, +45 20

    PECTORAL FLYES

    195 X 10
    210 X 10
    210 X 10

    Much better workout, which I accredit leaving some reps in the tank on Deadlift day. My CNS was in much better shape as a result.
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    DECEMBER 29

    PWO: CRAZE, HEMAVOL, EC

    BARBELL SQUAT

    115 X 5
    155 X 5
    185 X 3
    220 X 5
    230 X 5
    260 X 9

    PRONE LEG CURLS

    140 X 10
    140 X 10

    Short on time, so cut the assistance work down. Squats felt very good. Several reps in the tank. Onto Cycle 9 week 2...
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    Quote Originally Posted by Est1969 View Post
    Onto Cycle 9 week 2...
    Make that OHP your bitch!
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    I'm gonna do it!

    Quote Originally Posted by Sean1332 View Post
    Make that OHP your bitch!
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    JANUARY 3

    PWO: WHITE FLOOD, HEMAVOL, ECY

    OVERHEAD SHOULDER PRESS

    70 X 5
    90 X 5
    105 X 3
    125 X 3
    140 X 3
    160 X 5 PR!
    115 X 10

    WEIGHTED CHINS

    BW 20, +25 10, +45 7

    Big PR for me...OHP was getting the better of me. Sean was right: tightening the glutes helped alot with my lift. I also widened my grip slightly.

    No time to finish my accessories so I took my PR and went home.
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    Good liftin man
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    JANUARY 6

    PWO: ECY

    BARBELL DEADLIFT

    195 X 5
    240 X 5
    290 X 3
    240 X 3
    385 X 3
    435 X 6

    LYING LEG CURLS

    140 X 10 X 5

    LEG PRESS

    180 X 10
    180 X 10
    270 X 10
    360 X 11 PR
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    JANUARY 7

    PWO: WHITE FLOOD, HEMAVOL, EC

    BARBELL BENCH PRESS

    125 X 5
    155 X 5
    185 X 3
    215 X 3
    245 X 3
    275 X 6 PR!

    OVERHEAD PRESS

    115 X 8 X 5

    WEIGHTED CHINS

    +0 10, +25 8, +35 8, +35 8

    WEIGHTED DIPS

    +0 20, +25 20, +35 20, +45 18

    PECTORAL FLYES

    195 X 10
    195 X 8
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    good PR man, I'll be shootin for the same this weekend
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    JANUARY 10

    PWO: EC

    BARBELL SQUAT

    125 X 5
    155 X 5
    185 X 3
    215 X 3
    245 X 3
    275 X 9 (PR for reps at 275#)

    LYING LEG CURLS

    140 X 10
    155 X 10
    155 X 11 PR

    LEG PRESS

    90 X 10
    180 X 10
    270 X 10

    HANGING LEG RAISE

    8/6/6

    I like workouts on only EC. I feel clean and focused. Its a very good basic PWO.

    This squat was my #2 best squat day. One more rep would have given me a 1RM PR. I had one left in the tank but I saved it for another day.
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    So have you noticed size gains in addition to your strength increases?
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    Good squatting man. Set that PR next week!

    Ever think about doing good mornings or SLDL's?
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    Quote Originally Posted by rockme View Post
    So have you noticed size gains in addition to your strength increases?

    The before photo is from around April 2012, before I started 5/3/1. The After photo is from today, where I am in my 9th cycle of 5/3/1. Totally different body. 5/3/1 is the most productive plan I have ever used. The biggest size gains are in my glutes (I will spare you the photo, haha). Arms and shoulders are much bigger too. In the before photo I was running 6 miles a day. Now I don't run at all. My HIIT is from my road bike.


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    Quote Originally Posted by Sean1332 View Post
    Good squatting man. Set that PR next week!

    Ever think about doing good mornings or SLDL's?
    Yep. Definitely thought about doing those. I figure that as long as the gains keep coming on Squat and DL, I will keep to my plan. Once I start to stall I will mix it up a bit. My deload week is next week, so I might work those in at that time. It will be square one as far as technique goes as I have never done a rep of either.
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    Quote Originally Posted by Est1969 View Post

    The before photo is from around April 2012, before I started 5/3/1. The After photo is from today, where I am in my 9th cycle of 5/3/1. Totally different body. 5/3/1 is the most productive plan I have ever used. The biggest size gains are in my glutes (I will spare you the photo, haha). Arms and shoulders are much bigger too. In the before photo I was running 6 miles a day. Now I don't run at all. My HIIT is from my road bike.

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72 880"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72 881"/>
    Well done, bro. Beefed up nicely
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    JANUARY 12

    BARBELL SHOULDER PRESS

    70 X 5
    90 X 5
    105 X 3
    130 X 5
    150 X 3
    170 X FAIL

    DUMBBELL INCLINE BENCH

    60 X 8 X 5

    WEIGHTED CHINS

    +0 10, +25 10, +35 10, +45 8

    WEIGHTED DIPS

    +0 20, +25 20, +35 20, +45 18
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    JANUARY 15

    BARBELL DEADLIFTS

    225 X 5
    245 X 5
    315 X 3
    365 X 3
    405 X 3
    465 X 1
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    Mind if I ask why the fail at 170?
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    I wish I had an answer. I gave it two attempts. Would be great if I could train with somebody that knew what they were doing and could give me some tips. One problem may be that I prefer to clean the bar rather than start at the shoulders, which takes a bit out of me before I start the lift.

    No doubt the OHP has always been my problem lift. But hey, 8 complete cycles is not too shabby. I have a nagging pain in my upper left arm that gets activated by varying degrees. It's the worst when I throw a football. But it is still the lift that I have the least confidence in and it is very easy to psyche myself out of.

    My plan is to reset my 1rm to 165 for lifting calculations has work my way back up. I will do all I can to fix faults in form.

    Quote Originally Posted by Sean1332 View Post
    Mind if I ask why the fail at 170?
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    Quote Originally Posted by Est1969 View Post
    I wish I had an answer. I gave it two attempts. Would be great if I could train with somebody that knew what they were doing and could give me some tips. One problem may be that I prefer to clean the bar rather than start at the shoulders, which takes a bit out of me before I start the lift.

    No doubt the OHP has always been my problem lift. But hey, 8 complete cycles is not too shabby. I have a nagging pain in my upper left arm that gets activated by varying degrees. It's the worst when I throw a football. But it is still the lift that I have the least confidence in and it is very easy to psyche myself out of.

    My plan is to reset my 1rm to 165 for lifting calculations has work my way back up. I will do all I can to fix faults in form.
    Hopefully you aren't having a shoulder problem like myself. Do you like the clean because you have more momentum going up? Maybe switch up shoulder and tricep asst? Maybe try push press so your triceps are used to handling a later load?
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    Thanks for the feedback Sean.

    I looked up impingement and I am sure I don't have that (yet). This injury comes from football. The pain is deep inside my arm, and feel like it is between the delt and tri. I don't think it is the cause of my OHP failure, but mentally I baby the arm so I don't activate it (doesn't hurt currently).

    I clean the bar because I feel it tightens my body up and gets me stable and prepared for the lift. But I let the bar come to a complete rest on my clavicle before proceeding with the lift so I don't transfer any of that momentum upward. If I take the bar off the rack at the clavicle, then I just don't feel "prepared" for the lift. I guess I'm not the only one that prefers this as Wendler says cleaning the bar is acceptable way to set up the lift.

    I agree about finding new assistance work...
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    I like cleaning it too sometimes, but like you said-it does take away some energy so anything over 150 I don't bother.

    New exercises may be the trick. That or something as simple as a deload or what you said-resetting your 1RM. Youll get it up.
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    JANUARY 16

    PWO: BELDT (2)

    BARBELL BENCH PRESS

    125 X 5
    155 X 5
    185 X 3
    230 X 5
    260 X 3
    290 X 3 (WEIGHT PR)

    DUMBBELL SHOULDER PRESS

    60 X 8
    60 X 8
    60 X 8
    60 X 5

    WEIGHTED CHINS

    +0 10, +25 10, +35 9

    WEIGHTED DIPS

    +0 20, +25 20, +35 20, +45 18
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    JANUARY 20

    PWO: VERSA-1, HEMAVOL, OEP (NEW FORMULA)

    BARBELL SQUATS

    125 X 5
    155 X 5
    185 X 3
    230 X 5
    260 X 3
    290 X 3 (WEIGHT PR)

    LYING LEG CURLS

    130 X 10
    140 X 10
    155 X 10
    170 X 9 (PR)

    HANGING LEG RAISES

    10/8

    Somewhat relaxed and lazy late Sunday workout. Far from a rep PR, it was still my first go at 290 for the squat. Focused on perfecting my form.
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