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

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  1. 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.


  2. Good liftin man
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  3. 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

  4. 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

  5. good PR man, I'll be shootin for the same this weekend
    Controlled Labs Board Rep
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  6. 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.

  7. So have you noticed size gains in addition to your strength increases?

  8. Good squatting man. Set that PR next week!

    Ever think about doing good mornings or SLDL's?
    Controlled Labs Board Rep
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  9. 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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  10. 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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  11. 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

  12. 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

  13. JANUARY 15

    BARBELL DEADLIFTS

    225 X 5
    245 X 5
    315 X 3
    365 X 3
    405 X 3
    465 X 1

  14. Mind if I ask why the fail at 170?
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  15. 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?

  16. 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?
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. 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...

  18. 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.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. 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

  20. 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.

  21. how's the new oep?
    Controlled Labs Board Rep
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  22. 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.

  23. 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.

  24. Good pushing man. OHP feeling better?
    Controlled Labs Board Rep
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  25. 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.

  26. 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

  27. 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
    Controlled Labs Board Rep
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  28. 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

  29. Quote Originally Posted by rockme View Post

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

  30. 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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