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

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    how's the new oep?
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    Quote Originally Posted by Sean1332 View Post
    how's the new oep?
    After one dose, I honestly can't say I noticed it much. I feel like it is more effective than the new jack3d, but again don't read too much into that as I have only taken it one time. I will give it more time. I look forward to seeing how the new Versa 1 kicks in as well.

    Missing my old Craze formulation. Nothing was better than that for focus and determination.
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    JANUARY 27

    PWO: CRAZE, HEMAVOL

    START OF CYCLE 10

    OVERHEAD SHOULDER PRESS (DELOADED)

    65 X 5
    85 X 5
    95 X 3
    105 X 5
    125 X 5
    135 X 10

    BARBELL INCLINE BENCH PRESS

    135 X 10
    145 X 10
    155 X 10 PR

    WEIGHTED CHINS

    BW 10; +25 10, +35 10, +45 7

    WEIGHTED DIPS

    BW 20; +25 20, +35 20, +45 20

    Not a bad day. The last time I finished at 135 was in June and I pressed 7 reps. Plus I scored a PR on the incline.
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    Good pushing man. OHP feeling better?
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    Felt really good. You would think that I could press a 170 if I could 10 reps of 135. I will take my time and keep pushing PRs on my assistance work. By April I will be back at 170 to give it another go.
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    JANUARY 29

    BARBELL DEADLIFTS (CYCLE 10, WEEK 1)

    195 X 5
    245 X 5
    295 X 3
    320 X 5
    370 X 5
    420 X 6

    LYING LEG CURLS

    140X10X4

    HANGING LEG RAISE

    10/6/6

    Coming off a cold and didn't get enough sleep last night. I though I would be ok but felt very weak and light-headed in the gym. Frankly I am amazed that I pulled 420 x 6
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    I'm amazed you even bothered with an accessory afterwards lol I pulled after being sick last time and felt like I was hit by a train and called it quits. Good pull for no sleep and light headed though
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    Quote Originally Posted by Sean1332 View Post
    I'm amazed you even bothered with an accessory afterwards lol I pulled after being sick last time and felt like I was hit by a train and called it quits. Good pull for no sleep and light headed though
    I'll say. That's a hell of a pull
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    Quote Originally Posted by rockme View Post

    I'll say. That's a hell of a pull
    Thanks guys.
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    JANUARY 30

    PWO: ALPHAMINE, HEMAVOL

    BARBELL BENCH PRESS

    125 X 5
    155 X 5
    185 X 4
    200 X 5
    235 X 5
    265 X 7

    DUMBBELL SHOULDER PRESS

    60 X 8 X 3

    WEIGHTED CHINS

    BW 10; +25 10; +35 10; +45 7

    WEIGHTED DIPS

    BW 10; +25 20; +35 20; +45 20

    Last attempt at 265 was in October with 5 reps. Added 2 to that total today.
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    chin-ups with 45lbs is pretty impressive man. I haven't gotten past 25 haha
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    Quote Originally Posted by Sean1332 View Post
    chin-ups with 45lbs is pretty impressive man. I haven't gotten past 25 haha
    Thanks man! I have been struggling for weeks to get that 8th rep. Got so damn close today!
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    FEBRUARY 1

    PWO: EC

    BARBELL SQUATS (CYCLE 10, WEEK 1)

    125 X 5
    160 X 5
    190 X 3
    205 X 5
    235 X 5
    270 X 10 (PR FOR REPS AT 270)

    LYING LEG CURLS

    140 X 10 X 3
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    super late sub lol
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    FEBRUARY 4

    PWO: NONE

    BARBELL SHOULDER PRESS

    65 X 5
    80 X 5
    95 X 3
    115 X 3
    130 X 3
    145 X 6

    BARBELL INCLINE BENCH PRESS

    135 X 15
    135 X 10
    115 X 15
    115 X 15
    115 X 15

    WEIGHTED CHINS

    +25 10, +35 10, +45 8

    WEIGHTED DIPS

    BW 20, +25 20, +35 20, +45 20

    PECT FLYES

    195X10
    195X7


    My best at 145# is 8 reps set in October. I flubbed my form after my 6th rep and let the bar drift forward, which ruined my stance. Next week is 155#. My best at 155 is 5 reps set in October.
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    Hey where ya at dude??
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    Been away for many frustrating months nursing injured hamstrings. Continued doing light work on the 5/3/1 and 5x5 routines and got into a frustrating cycle of healing/re-injuring the hamstrings.

    I upped my daily protein intake to 150-200g per day for the past 6 weeks and seemed to greatly accelerate the healing process. In fact, I have been completely pain free for about a month. Mentally I am starting to get over the fear of hurting myself, but I remain significantly "deloaded" on my deadlift work, but am increasing the reps and my confidence.

    So, on with the log...

    PWO: 10g BCAA. 1 craze. 1 Hemavol.

    OHP:
    5X60
    5X75
    3X90
    5X95
    5X110
    5X125

    CLOSE GRIP BENCH PRESS:
    10 X 115
    10 X 135
    10 X 160

    WEIGHTED DIPS:
    +0 18
    +45 18
    +70 10
    +90 10
    +90 10


    WEIGHTED PULL UPS

    +0 8
    +25 6
    +35 7
    +45 6
    +35 7
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    11/5/13

    PWO: 4 ISATEST. 1 CRAZE. 1 HEMAVOL. 10G BCAA

    DEADLIFT:

    5 X 125
    5 X 160
    3 X 190
    5 X 205
    5 X 235
    14 X 270

    FRONT SQUATS

    10 X 95
    10 X 95
    10 X 105
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    Hey bro. I remember you. Welcome back. Did you do any cold/heat therapy on the ham? Mine has been a little iffy lately and i just wanted to see how you got yours to be pain free
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    Welcome back
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    Quote Originally Posted by rockme View Post
    Hey bro. I remember you. Welcome back. Did you do any cold/heat therapy on the ham? Mine has been a little iffy lately and i just wanted to see how you got yours to be pain free
    Hey bro.

    I tried cold and heat. Tried resting them until they were pain free, and then hurt them again once I started lifting.

    I really think that I wasn't getting enough protein to repair the muscles, and then they would just get worse after the next deadlift session. BOTH hamstrings hurt with equal intensity. I never took seriously the idea of taking 200g+ of protein daily. But once I got in the habit of doing that, my muscles came back quickly. Some days I would slack into my typical 75g day and the pain would come back. I would then heap on the protein and I swear I could feel the pain abate after two hours.

    Now I am pain free. Very very happy about that.
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    Quote Originally Posted by Est1969 View Post

    Hey bro.

    I tried cold and heat. Tried resting them until they were pain free, and then hurt them again once I started lifting.

    I really think that I wasn't getting enough protein to repair the muscles, and then they would just get worse after the next deadlift session. BOTH hamstrings hurt with equal intensity. I never took seriously the idea of taking 200g+ of protein daily. But once I got in the habit of doing that, my muscles came back quickly. Some days I would slack into my typical 75g day and the pain would come back. I would then heap on the protein and I swear I could feel the pain abate after two hours.

    Now I am pain free. Very very happy about that.
    75 g protein/day is awfully low. What is your height/weight? I'm sure you know about the minimum 1 g protein/lb BW. And I know you don't weigh 75 lbs! It is not too surprising that you couldn't heal with such soft nutrition. 5/3/1 is tough, and it requires you to eat big. You and Sean originally got me on the 5/3/1 and at first did not like it. I have since got back on it using the first set last template and am enjoying it. But keep the protein at at least 1 g/lb, bro
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    rockme,

    204 this morning. I agree with you 100%. I have always focused on what "not" to eat with the goal of losing fat, and resisted counting my macros. Now that I have lived through the consequences, I am logging all my intake with a phone app and I top off at the end of the day with whey protein if I am short 200g.
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    11/7/13

    PWO: 10G BCAA, 1 CRAZE, 1 HEMAVOL, 4 ISATEST, 4 BETA ALANINE

    FLAT BENCH PRESS
    5 X 95
    5 X 120
    3 X 145
    5 X 155
    5 X 180
    14 X 205

    INCLINE BENCH PRESS
    10 X 105
    10 X 125
    10 X 145

    PtWO: 40g protein

    Notes: Gotta love pickup spotters. I gave my usual speech: "Just stand back and come in if I am about to die." Of course my spot steps in on 14 with two index fingers under the bar and says ' CMON BRO ALL YOU!' Yeah...not all me if you touch the bar fool. Really pissed me off. So stick an * on rep 14.
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    Quote Originally Posted by Est1969 View Post
    11/7/13

    PWO: 10G BCAA, 1 CRAZE, 1 HEMAVOL, 4 ISATEST, 4 BETA ALANINE

    FLAT BENCH PRESS
    5 X 95
    5 X 120
    3 X 145
    5 X 155
    5 X 180
    14 X 205

    INCLINE BENCH PRESS
    10 X 105
    10 X 125
    10 X 145

    PtWO: 40g protein

    Notes: Gotta love pickup spotters. I gave my usual speech: "Just stand back and come in if I am about to die." Of course my spot steps in on 14 with two index fingers under the bar and says ' CMON BRO ALL YOU!' Yeah...not all me if you touch the bar fool. Really pissed me off. So stick an * on rep 14.
    Excellent workout. Concise and to the point. It's what I like most about 5/3/1. I hear you on the spotters, as I am the same way. I always let them know in detail how I want to be spotted, and that's to just hang back after the lift off and come in if the weight is going to crush me.

    That's a crazy PWO you got there, man.
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    11/8/2013

    PWO: 10G BCAA, 1 CRAZE, 1.5 HEMAVOL, 3G BETA ALANINE, 4 ISATEST

    SQUATS:

    105 X 5
    130 X 5
    155 X 3
    170 X 5
    195 X 5
    220 X 12

    Had to get back to work. Will do some assistance work on the weekend and start the 2nd week with OHP on Monday.
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    NOV 11

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 4 ISATEST, 3MG BETA ALANINE

    OHP:
    5 X 60
    5 X 75
    3 X 90
    3 X 105
    3 X 120
    8 X 135

    CLOSE GRIP BENCH PRESS:

    8 X 135
    8 X 160
    6 X 180
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    NOV 12

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

    DEADLIFT:

    5 X 125
    5 X 160
    3 X 190
    3 X 220
    3 X 250
    12 X 285

    FRONT SQUATS:

    8 X 95
    8 X 105
    6 X 115
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    NOV 14

    FLAT BENCH:
    5 X 95
    5 X 120
    3 X 145
    3 X 165
    3 X 190
    12 X 215

    INCLINE PRESS:
    8 X 125
    8 X 145
    6 X 170
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    NOV 17

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

    SQUATS:

    5 X 105
    5 X 130
    3 X 155
    3 X 185
    3 X 210
    10 X 235

    At least three more in the tank, but my goal was to hit an estimated 310 1rm and up that 1-5# each workout so I don't blow my recovery. Hams feel very solid... no pain

    Did some weighted pulls (finished at 10 x +25), weighted chins (finished with 7 x +45) and weighted dips (finished with 10 x +90)
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    NOV 18

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

    OHP:

    5 X 60
    5 X 75
    3 X 90
    5 X 110
    3 X 125
    6 X 140

    CLOSE GRIP BENCH PRESS

    5 X 145
    5 X 170
    5 X 190
    5 X 190
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    NOV 19

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA

    DEADLIFTS

    5 X 150
    5 X 185
    3 X 220
    5 X 275
    3 X 315
    5 X 350

    They were tearing down the glass around the cages today so I could not do any Front Squats. Finished with HLRs.
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    NOV 21

    PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

    BENCH PRESS

    5 X 95
    5 X 120
    3 X 145
    5 X 180
    3 X 205
    11 X 225

    INCLINE BENCH PRESS

    5 X 135
    5 X 160
    5 X 180
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    NOV 23

    PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

    SQUATS:

    5 X 105
    5 X 130
    3 X 155
    5 X 195
    3 X 220
    8 X 250
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    Have you checked out Beyond 5/3/1 yet?
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    Sean,

    Hey bro how have you been. Yes, I have a copy and have read several times. Thank you!
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    Quote Originally Posted by Est1969 View Post
    Sean, Hey bro how have you been. Yes, I have a copy and have read several times. Thank you!
    Doin good man. Still creepin on your log, waitin to see you catch back up to your big pulls again.
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    Sean,

    I ignored advice from the book and slapped on weight to my max for Deadlifts this week. There was a slight pain in my hams the next day, but it is gone now. I am going to roll with the standard progression for a couple months from here and then jump up again.

    I am itching to get back to the mid fours on my DL.

    Thanks for following along.

    Cheers,
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    Question: I get this pain inside my right elbow when I finished a set of squats. I don't feel it during the lift, but when I rack the bar and release it is very sore.

    No pain noticed during weighted chins, weighted dips, bench, or OHP. Any thoughts?
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    Quote Originally Posted by Est1969 View Post
    Question: I get this pain inside my right elbow when I finished a set of squats. I don't feel it during the lift, but when I rack the bar and release it is very sore. No pain noticed during weighted chins, weighted dips, bench, or OHP. Any thoughts?
    Could be how you grip it. I used to get that when I had an extremely narrow grip and slightly lower bar position, and I was letting my hands bare some of the load, which made me feel it in the elbows. I'd just make sure your hands aren't having too much of the load on them.
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