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

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  1. hell ya man! how's your back feel???
    Controlled Labs Board Rep
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  2. 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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  3. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  4. 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

  5. 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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  6. Good lifts man. You'll get that PR easy
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  7. 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?

  8. 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.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Thanks. If he's not looking in here I will ask him.

  10. 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.

  11. 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.

  12. 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

  13. 17 chin ups on the last set?? nice man. I'm still struggling
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. 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

  15. 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
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. ^^
    Got my belt. Been adding 20# to my chins. Really pumps up the arms!

  17. damn! thats great man

    that's it..I'm ordering one tomorrow. never had a chance to find one this weekend
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. 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...

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

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

  20. 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

  21. NOVEMBER 12

    PWO: CRAZE, HEMAVOL, 200MG CAFFEINE, 25MG EPHEDRINE

    OVERHEAD SHOULDER PRESS

    70 X 5
    85 X 5
    105 X 3
    130 X 5
    145 X 3
    165 X 3

    DUMBBELL INCLINE SHOULDER PRESS

    60 X 8 X 5

    CHINS

    BW+20: 10 REPS
    BW+20: 10 REPS
    BW+25: 8 REPS
    BW+35: 7 REPS
    BW+35: 9 REPS

    DIPS:

    BW+25: 20 REPS
    BW+25: 20 REPS
    BW+35: 20 REPS
    BW+45: 15 REPS
    BW+55: 10 REPS

    Really enjoy the new dip belt. Chins and dips now feel like weight training and not cardio. It's a Harbinger and very comfortable.

  22. Quote Originally Posted by Est1969
    NOVEMBER 12

    PWO: CRAZE, HEMAVOL, 200MG CAFFEINE, 25MG EPHEDRINE

    OVERHEAD SHOULDER PRESS

    70 X 5
    85 X 5
    105 X 3
    130 X 5
    145 X 3
    165 X 3

    DUMBBELL INCLINE SHOULDER PRESS

    60 X 8 X 5

    CHINS

    BW+20: 10 REPS
    BW+20: 10 REPS
    BW+25: 8 REPS
    BW+35: 7 REPS
    BW+35: 9 REPS

    DIPS:

    BW+25: 20 REPS
    BW+25: 20 REPS
    BW+35: 20 REPS
    BW+45: 15 REPS
    BW+55: 10 REPS

    Really enjoy the new dip belt. Chins and dips now feel like weight training and not cardio. It's a Harbinger and very comfortable.
    Love my harbinger dip belt. Subed
    Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt

  23. just bought mine thanks to you
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. NOVEMBER 14

    PWO: CRAZE, HEMAVOL
    IWO: COMPETE

    BARBELL DEADLIFTS
    185 X 5
    230 X 5
    280 x 3
    350 x 5
    395 x 3
    440 x 5

    LYING LEG CURLS

    140 X 10 X 5

    LEG PRESS

    180 X 10 X 3
    270 X 10 X 2

    HANGING LEG RAISE

    6/8/6/6/6

    My deads felt good today. I needed one more rep to get a 1rm PR, but this is still my best lift on a 5/3/1 "one" day. It is also the first time I have pulled 440# raw. So I am still breaking new ground in this lift. Adding 10# to my raw max for Cycle #8 and taking a deload after I do my Bench and Squat days.

  25. Nice work. I'm definetly looking forward to Week 3 again.

    It's an awesome site seeing that bar bend when you pull the slack out of it.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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