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

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  1. DECEMBER 3

    WEIGHT: 217#

    PWO: WHITE FLOOD, HEMAVOL, ECY

    OVERHEAD SHOULDER PRESS

    70 X 5
    85 X 5
    105 X 3
    120 X 3
    140 X 3
    155 X 4

    DUMBBELL INCLINE BENCH PRESS

    65 X 8 X 3

    WEIGHTED CHINS

    +25 10, +25 8, +25 8, +25 6, +35 7

    WEIGHTED DIPS +45#

    20/20/18/16


  2. good work on the press and chins there man
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  3. DECEMBER 6

    PWO: NONE

    BARBELL DEADLIFT

    190 X 5
    235 X 5
    285 X 3
    325 X 3
    375 X 5
    425 X 9 PR!

    LYING LEG CURLS

    140 X 8
    140 X 8
    145 X 8
    145 X 8
    145 X 8

    LEG PRESS

    180 X 8
    270 X 10
    320 X 10 PR
    340 X 10 PR
    340 X 8

    HANGING LEG RAISE

    8/6/6

    Last rep of deads was a bit wobbly, but I finished the pull and locked out. Felt like the toughest lift I've ever done.


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  4. Good pulls man, I'm jealous. Is that graph from Jefit?
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. Thanks man. Yep it's a jefit graph
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  6. DECEMBER 7

    BARBELL BENCH PRESS

    120 X 5
    150 X 5
    185 X 3
    210 X 3
    240 X 3
    270 X 4

    DUMBBELL INCLINE BENCH PRESS

    60 X 10
    60 X 10
    65 X 8
    60 X 10
    60 X 10

    WEIGHTED CHINS (+25#)

    10/10/10/10/10

    WEIGHTED DIPS (+45#)

    20/20/20/17/15

    Weak flat bench day.

  7. DECEMBER 9

    PWO: WHITE FLOOD, HEMAVOL, ECY

    BARBELL SQUAT

    115 X 5
    150 X 5
    180 X 3
    210 X 3
    240 X 3
    270 X 9 PR!

    LYING LEG CURLS

    140 X 10
    140 X 10
    145 X 10
    150 X 10
    140 X 10

    LEG PRESS

    180 X 10
    180 X 10
    230 X 10
    270 X 10
    270 X 10

    Dynamite squat day for me today. No wobbly reps either: each one was smooth. I think I had another in the tank. The Leg Presses though felt much more difficult. I did more weight on Deadlift day on my leg press. Maybe the squats take more out of my quads than the deadlifts do? Deadlifts, however, feel MUCH more exhausting than the Squats...no comparison.

  8. Good PR. Glad your squats are shootin up. You could easily put up 3 plates.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Quote Originally Posted by Sean1332 View Post
    Good PR. Glad your squats are shootin up. You could easily put up 3 plates.
    I am getting there. I think the 5/3/1 plan of adding 10# per month has really worked well for me. Before 5/3/1 I was injuring myself in the squat rack about once per month. Have not hurt myself once on 5/3/1 and I am getting into weights that I never attempted before.

  10. It's gotta suck squatting at 6'4" tall haha
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. 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.

  12. 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

  13. jealous of your weighted chins!
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. 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

  15. 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.

  16. 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

  17. 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

  18. Good ****! Glad to see those squats are movin up for you.

    Get a chance to read the book yet?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. 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!

  20. 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.

  21. What's your grip and stance looking like? Squeezing your butt cheeks? Tuck your elbows?
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. 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?

  23. 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

  24. screw double overhand! sometimes I can do a hook grip. good liftin bud
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. 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).

  26. 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.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  27. 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.

  28. 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...

  29. Quote Originally Posted by Est1969 View Post
    Onto Cycle 9 week 2...
    Make that OHP your bitch!
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. I'm gonna do it!

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