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

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  1. 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. 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. 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.
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  4. 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. 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. 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. 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. 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. 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. strong double overhand ya have for reps, man
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  11. 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. Nice work man. How's the new craze going for u?? Or u still using the OG formula?

  13. 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. 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. DEC 14

    SQUATS:

    5 X 110
    5 X 135
    3 X 160
    3 X 190
    3 X 215
    10 X 245

  16. 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. 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. 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. 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. 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. Thank you! I would love to get my hands on one more tub of that stuff.

  22. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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.
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  38. 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. 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. 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
  

  
 

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