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

Page 7 of 9 First ... 256789 Last
  1. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    I will watch that. I keep my thumb over the bar so I don't grip it. I might be pushing the bar towards my shoulders (not up) and this is stressing my elbow.

  2. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    Thanks for the tip bro! Always appreciate your advice.

    Quote Originally Posted by Sean1332 View Post
    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.
  3. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    NOV 24 TO 31

    Deload week. I hate deload weeks...but I always seem to get stronger when I have the discipline to honor them. Back to logging Dec 2.
    •   
       

  4. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 1

    PWO: 1 CRAZE, 1 HEMAVOL

    OHP:

    5 X 60
    5 X 75
    3 X 90
    5 X 100
    5 X 115
    9 X 130

    CLOSE GRIP BENCH PRESS:

    10 X 115
    10 X 135
    10 X 175

    DUMBBELL ROWS

    5 X 10 X 90
  5. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 4

    DEADLIFTS:

    5 X 150
    5 X 190
    3 X 225
    5 X 245
    5 X 285
    9 X 320

    FRONT SQUATS

    3 X 10 X 95
  6. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 5

    BENCH PRESS

    5 X 105
    5 X 135
    3 X 160
    5 X 175
    5 X 200
    10 X 225

    INCLINE BENCH PRESS

    10 X 105
    10 X 125
    10 X 145
  7. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 6

    SQUATS

    5 X 110
    5 X 135
    3 X 160
    5 X 175
    5 X 205
    12 X 230

    HLR

    3 X 8

    Widened my grip on the squats, and this eliminated my elbow pain.
  8. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 7

    OHP

    5 X 60
    5 X 75
    3 X 90
    3 X 105
    3 X 120
    6 X 140

    CLOSE GRIP BENCH PRESS

    8 X 135
    8 X 160
    8 X 185

    CABLE FLYES
    UNWEIGHTED CHINS
  9. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 10

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

    DEADLIFTS

    5 X 150
    5 X 190
    3 X 225
    3 X 265
    3 X 300
    7 X 340

    Very easy lift. Did them all with overhand grip. Hams feel very good with no pain at all.

    FRONT SQUATS:

    8 X 85
    8 X 100
    8 X 115
  10. Registered User
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,022
    Rep Power
    2242793

    strong double overhand ya have for reps, man
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  11. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 13

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

    FLAT BENCH PRESS

    5 X 105
    5 X 135
    3 X 160
    3 X 185
    3 X 210
    8 X 240

    INCLINE BENCH

    8 X 125
    8 X 145
    6 X 170
  12. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Location
    Chicago
    Posts
    519
    Rep Power
    193881

    Nice work man. How's the new craze going for u?? Or u still using the OG formula?
  13. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    Thanks man. I have two tubs of new Craze left. I will be sad when they are gone. Doesn't have the focus of the OG, but still the best among all that I have tried. Do you use a PWO?
  14. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Location
    Chicago
    Posts
    519
    Rep Power
    193881

    Yea been trying them all ever since dmaa been banned. Haven't found the one yet. But still lookin haha. Best one was muscle marinade with the dmaa. Never tried the Og craZe .
    Still got some Other pwo I have to try though such as Gameday by MAN. Heard good things with its Dendrobium . We will see
  15. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 14

    SQUATS:

    5 X 110
    5 X 135
    3 X 160
    3 X 190
    3 X 215
    10 X 245
  16. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 15

    OHP

    5 X 60
    5 X 75
    3 X 90
    5 X 115
    3 X 130
    4 X 145

    CLOSE GRIP BENCH PRESS

    5 X 145
    5 X 170
    2 X 5 X 190

    STANDING DUMBBELL PRESS

    3 X 8 X 45
  17. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Location
    Chicago
    Posts
    519
    Rep Power
    193881

    Quote Originally Posted by Est1969 View Post
    DEC 15 OHP 5 X 60 5 X 75 3 X 90 5 X 115 3 X 130 4 X 145 CLOSE GRIP BENCH PRESS 5 X 145 5 X 170 2 X 5 X 190 STANDING DUMBBELL PRESS 3 X 8 X 45
    Nice pressing man. try adding some more pulls (chins, rows ect) Might help the press improve. I like to do pull ups befor I start my OHP and helps a ton with stability as I use the lats as a shelf and biceps/forearms get warmed up so the bar won't feel so heavy.
  18. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    Thanks for the pointers bro. I have never warmed up before an OHP, so I may give that a go to see if I can wring out any improvement.
  19. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 18

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

    DEADLIFTS:

    5 X 150
    5 X 190
    3 X 225
    5 X 285
    3 X 320
    6 X 360

    FRONT SQUATS

    5 X 95
    5 X 115
    5 X 135
    3 X 155

    Deadlifts today felt fantastic. 3 reps overhand, and then switched to 3 mixed. I felt like I could have easily pulled 10, but kept it to six to beat a post-injury PR of 420# est. 1RM. I am tempted to bump up my training max by 10# for the next cycle as I have no soreness left at all in my hamstrings. Legs felt strong and recovered today.
  20. Registered User
    capo180's Avatar
    Stats
    6'1"  205 lbs.
    Join Date
    Jul 2012
    Posts
    991
    Rep Power
    3135

    Good work in here man! That OG craze was the sh!t. It was responsible for many PRs during the short time I used it.
  21. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    Thank you! I would love to get my hands on one more tub of that stuff.
  22. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DECEMBER 19

    FLAT BENCH PRESS
    5 X 105
    5 X 135
    3 X 160
    5 X 200
    3 X 225
    5 X 250

    INCLINE BENCH PRESS
    5 X 135
    5 X 175
    5 X 184

    PULLUPS, DIPS, CABLE FLYES

    Pickup spotter totally in my face and breaking my concentration. It happens...just happens too often.
  23. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Location
    Chicago
    Posts
    519
    Rep Power
    193881

    Lol about the spotter. Yea I kinda see where that would b a distraction. One thing I learned is don't ask a short guy to spot u.. Cuz they have to lean more to get closer to the bar hahah. Had this guy spot (5'3ish) I went to arch my back by pulling my self up first on the bar and somehow I ended up ramming the guy in the balls with my head . Smh not cool.

    But still good work man. 5 reps of 250 is awesome prob had at least one more without the distraction lol
  24. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 22

    SQUATS:

    5 X 110
    5 X 135
    3 X 160
    5 X 205
    3 X 230
    9 X 255

    Squats felt very good. Had one or two left in the tank. ROM is just breaking parallel. I cannot do ATG squats at this weight, but will do them during deload weeks.

    PRONE LEG CURLS:

    10 X 140
    10 X 150
    10 X 160
    8 X 170

    The curls were full reps until the last set, which was 3/4 reps. I have not curled like this since last December or so. Feels so amazing to be pain free in the hams. Put me in a great mood.

    LEG PRESS

    10 X 210
    10 X 245
    10 X 260
    10 X 275
  25. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 29

    New cycle day.

    PWO: 1 CRAZE, 1 HEMAVOL, 25MG EPHEDRINE, 10G BCAA, 4G BETA ALANINE

    OHP:

    5 X 65
    5 X 80
    3 X 95
    5 X 100
    5 X 120
    8 X 135

    CLOSE GRIP BENCH PRESS

    10 X 135
    10 X 155
    10 X 165

    WIDE GRIP PULLUPS

    2 X 10

    Last week I really struggled with OHP. Today they went up strong a easy. I had at least two left in the tank. Can't figure that out...
  26. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    DEC 31

    PWO: CRAZE, HEMAVOL, 10G BCAA, 4 ISATEST

    DEADLIFTS:

    5 X 160
    5 X 205
    3 X 245
    5 X 265
    5 X 305
    8 X 345

    FRONT SQUATS

    10 X 95
    10 X 95
    10 X 105

    I am impatient and added 25# to my deadlift this cycle. Just couldn't wait. They went up easily. I had about four left in the tank. My hams felt fantastic.
  27. Registered User
    atanocc's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Jan 2012
    Location
    Chicago
    Posts
    519
    Rep Power
    193881

    Nice work man. Usually it's best to stick with the set weights/reps but in your case after killing it with 8 reps and having 4 left in the tank .. I think it's safe to say It was a good call haha good job man. Keep it up brother!
  28. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 1

    PWO: CRAZE, HEMAVOL, 10G BCAA

    BENCH PRESS:

    5 X 110
    5 X 140
    3 X 165
    5 X 180
    5 X 210
    8 X 235

    INCLINE BENCH

    10 X 95
    10 X 115
    10 X 145

    Bench progress continues to be stalled. Been a few weeks since I have progressed.
  29. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 2

    PWO: 1.5 JACKED. 10G BCAA, HEMAVOL, CREATINE

    SQUATS

    5 X 120
    5 X 150
    3 X 180
    5 X 195
    5 X 225
    10 X 250

    HLR: 9, 7, 6
  30. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 5

    PWO: 1 CRAZE, 15G BCAA, 4 ISATEST

    OVERHEAD PRESS:

    5 X 65
    5 X 80
    5 X 95
    3 X 110
    3 X 125
    7 X 140

    CLOSE GRIP BENCH PRESS

    8 X 135
    8 X 160
    6 X 180
  31. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 7

    PWO: CRAZE, 15G BCAA, DAA, CREATINE

    DEADLIFTS

    5 X 160
    5 X 225
    3 X 245
    3 X 285
    3 X 325
    6 X 365

    FRONT SQUATS

    3 X 8 X 135

    Easy lift. Next week will go for 5 x 385
  32. Registered User
    throneof's Avatar
    Join Date
    Jan 2014
    Posts
    303
    Rep Power
    32420

    Nice work in here broski. I noticed you keep your sessions fairly short. Are you getting the hypertrophy You want off of the volume you're going with?
  33. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    Thanks throneof,

    I am in the gym 6-7 days a week. The 2-3 days that I am not doing my 5/3/1 work I am targeting my weak points with assistance lifts. But those days are short sessions as well. I get my routine done in 30 minutes and split. For me, I have been getting the same results in 30 minutes as when I used to spend 90 minutes per workout. I think one can make alot of progress focusing on the big lifts, and skipping the rest.

    Plus, I am 44 and have been lifting for 25 years. With all that mileage, it is easy to get burned out. I can keep my enthusiasm up by leaving the gym before I really want to, and saving it for the next day.
  34. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 9

    PWO: CRAZE, 15G BCAA, CREATINE

    BENCH PRESS:

    5 X 110
    5 X 140
    3 X 165
    3 X 195
    3 X 225
    6 X 250

    WEIGHTED DIPS

    +45 X 20
    +90 X 13
    +90 X 13

    WEIGHTED CHINS

    +25 X 10
    +45 X 8
    +55 X 4

    STANDING DUMBBELL PRESS

    3 X 10 X 47.5

    Another horrible spotter on the bench.
  35. Registered User
    throneof's Avatar
    Join Date
    Jan 2014
    Posts
    303
    Rep Power
    32420

    Quote Originally Posted by Est1969 View Post
    JAN 9

    PWO: CRAZE, 15G BCAA, CREATINE

    BENCH PRESS:

    5 X 110
    5 X 140
    3 X 165
    3 X 195
    3 X 225
    6 X 250

    WEIGHTED DIPS

    +45 X 20
    +90 X 13
    +90 X 13

    WEIGHTED CHINS

    +25 X 10
    +45 X 8
    +55 X 4

    STANDING DUMBBELL PRESS

    3 X 10 X 47.5

    Another horrible spotter on the bench.
    Argh... I hate it when I get a horrible spotter. If I have someone new spot me, I always explain in detail how I want to be spotted. Otherwise they swoop in wayyy too soon or put their fingers on it while saying "all you." Never assume someone knows how you want to be spotted. Good session though, man. I like how you stick to basic, compound movements.
  36. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    I am going to start asking women to spot me. I figure that I will only need about 15# of help if I stall.
  37. Registered User
    pyrobatt's Avatar
    Stats
    6'5"  241 lbs.
    Join Date
    Nov 2011
    Posts
    3,376
    Rep Power
    1187161

    Quote Originally Posted by throneof View Post

    Argh... I hate it when I get a horrible spotter. If I have someone new spot me, I always explain in detail how I want to be spotted. Otherwise they swoop in wayyy too soon or put their fingers on it while saying "all you." Never assume someone knows how you want to be spotted. Good session though, man. I like how you stick to basic, compound movements.
    If asked to spot on bench don't stand up straight looking at your phone with your crotch near my head.

    You bend almost like squats with your hands floating just below the bar an inch or 2 and only grab or help if asked or you see a stall*not a pause* let the person benching lift the weight. Don't block with your hands saying "only go this low bro" especially if you're spotting someone taller than 5'5. That **** gets annoying.
    Representative of Chaos and Pain, LLC
    https://www.facebook.com/ChaosAndPain Like us on facebook!
    http://www.chaosandpain.com/
  38. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 12

    PWO: 1 CRAZE, CREATINE, 15G BCAA

    SQUATS:

    5 X 120
    5 X 150
    3 X 180
    3 X 210
    3 X 240
    8 X 265

    HLR
    9,8,5

    Squats felt good today. 265 x 8 is a good lift for me. Quads, hams, glutes felt like they were working well together.
  39. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 14

    PWO: 1 CRAZE, 15G BCAA, CREATINE

    OVERHEAD PRESS:

    5 X 65
    5 X 80
    3 X 95
    5 X 120
    3 X 135
    5 X 150

    CLOSE GRIP BENCH PRESS

    8 X 145
    8 X 185
    8 X 190

    WEIGHTED PULL UPS

    10 X 25#
    8 X 45#
    4 X 70#

    WEIGHTED DIPS

    20 X 45#
    15 X 90#
    15 X 90#

    Arms properly toasted.
  40. Registered User
    Est1969's Avatar
    Stats
    6'4"  205 lbs.
    Join Date
    Feb 2012
    Posts
    703
    Rep Power
    6229

    JAN 16

    PWO: CRAZE, 15G BCAA, CREATINE

    DEADLIFTS:

    5 X 160
    5 X 205
    3 X 245
    5 X 305
    3 X 345
    5 X 385

    Rounded back on last two reps.

    FRONT SQUATS

    3 X 5 X 135
  •   

      
     

Similar Forum Threads

  1. Replies: 14
    Last Post: 06-02-2012, 03:24 PM
  2. 1969's Intimidate + Erase Pro log
    By Est1969 in forum Supplement Logs
    Replies: 50
    Last Post: 05-05-2012, 03:10 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in