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

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    JAN 17

    PWO: CRAZE, 15G BCAA, CREATINE

    BENCH PRESS:

    5 X 110
    5 X 140
    3 X 165
    5 X 210
    3 X 235
    4 X 265

    INCLINE PRESS

    5 X 135

    STANDING DUMBBELL PRESS

    3 X 8 X 50


    5 X 160
    5 X 180

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    JAN 19

    PWO: 16 OZ COFFEE, 25MG EPHEDRINE, 15G BCAA, CREATINE

    SQUATS:

    5 X 120
    5 X 150
    3 X 180
    5 X 225
    3 X 250
    7 X 280
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    Mmmm coffee lol can't live without it.

    Numbers look good man. Keep makin em gains there bud!
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    JAN 25

    PWO: 15G BCAA, 1 CRAZE, 1 HEMAVOL, CREATINE

    OVERHEAD PRESS

    5 X 65
    5 X 80
    3 X 95
    5 X 105
    5 X 120
    7 X 140

    CLOSE GRIP BENCH PRESS:

    135 X 10
    185 X 10
    185 X 10
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    JAN 28

    PWO: EPHEDRINE 25MG. 1 CRAZE. 15G BCAA. 5G CREATINE

    DEADLIFTS

    5 X 165
    5 X 205
    3 X 250
    5 X 270
    5 X 310
    9 X 350

    FRONT SQUATS

    3 X 5 X 135
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    JAN 31

    PWO: 25MG EPHEDRINE, 1 CRAZE, 3G CREATINE

    BENCH PRESS

    5 X 115
    5 X 140
    3 X 170
    5 X 185
    5 X 215
    8 X 240

    STANDING DUMBBELL PRESS

    3 X 8 X 60

    WIDE GRIP WEIGHTED PULLS +35#

    3 X 6
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    How is that bench comin?
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    8 x 240 = stuuuuck.

    I am adding another chest workout per week to break through.
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    FEB 1

    SQUATS:

    5 X 120
    5 X 155
    3 X 185
    5 X 200
    5 X 230
    10 X 260
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    FEB 3:

    PWO: INTIMIDATE (#1), 1 CRAZE, 1 HEMAVOL, 5G CREATINE, 15G BCAA

    OVERHEAD PRESS:

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

    CLOSE GRIP BENCH PRESS

    3 X 8 X 185
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    FEB 6

    PWO: INTIMIDATE (#4), CRAZE, HEMAVOL, 15G BCAA, 5G CREATINE

    DEADLIFTS:

    5 X 165
    5 X 205
    3 X 250
    3 X 290
    3 X 330
    7 X 375
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    Quote Originally Posted by Est1969 View Post
    FEB 6

    PWO: INTIMIDATE (#4), CRAZE, HEMAVOL, 15G BCAA, 5G CREATINE

    DEADLIFTS:

    5 X 165
    5 X 205
    3 X 250
    3 X 290
    3 X 330
    7 X 375
    Wow, bro... that PWO. You take all that at once?
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    The intimidate is taken the night before... but the rest is my breakfast.

    Quote Originally Posted by throneof View Post
    Wow, bro... that PWO. You take all that at once?
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    FEB 7

    PWO: INTIMIDATE (#5), 15G BCAA, 5G CREATINE, CRAZE

    BENCH PRESS

    5 X 115
    5 X 140
    3 X 170
    3 X 200
    3 X 225
    6 X 255

    INCLINE PRESS:

    8 X 125
    8 X 145
    8 X 170

    HLR

    8,8
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    FEB 9

    PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#7), ERASE, CRAZE, EPHEDRINE 25MG

    SQUATS:

    5 X 120
    5 X 155
    3 X 185
    3 X 215
    3 X 245
    8 X 275

    PRONE LEG CURLS

    8 X 140
    3 X 8 X 150

    Good day on squats. Felt very challenging and left one in the tank. Motion felt very solid, stable, and controlled.
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    FEB 11

    PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#9), ERASE, CRAZE

    OVERHEAD PRESS

    5 X 65
    5 X 80
    3 X 95
    5 X 120
    3 X 140
    4 X 155

    CLOSE GRIP BENCH PRESS

    5 X 145
    5 X 170
    5 X 190

    BENCH PRESS

    40 X 135
    30 X 135
    20 X 135
    10 X 135
    8 X 135
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    Looking good in here
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    FEB 13

    PWO: 5G CREATINE, 15G BCAA, CRAZE, INTIMIDATE (#11), ERASE

    DEADLIFTS:

    5 X 165
    5 X 205
    3 X 250
    5 X 310
    3 X 350
    6 X 395

    FRONT SQUATS

    5 X 95
    5 X 115
    5 X 125

    HLR

    8,6,6
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    FEB 16

    PWO: INTIMIDATE: ERASE: 15G BCAA; 5G CREATINE; CRAZE

    BENCH PRESS:

    5 X 115
    5 X 140
    3 X 170
    5 X 215
    3 X 240
    2 X 270
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    FEB 18:

    SQUATS:

    5 X 120
    5 X 155
    3 X 185
    5 X 230
    3 X 260
    7 X 290 PR

    HLR:

    8, 8, 6

    Been a LONG time since I hit a PR.
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    FEB 26

    PWO: INTIMIDATE, ERASE, 15G BCAA, CRAZE

    OVERHEAD PRESS:

    5 X 65
    5 X 85
    3 X 100
    5 X 110
    5 X 125
    8 X 140

    CLOSE GRIP BENCH PRESS:

    135 X 10
    135 X 10
    165 X 10
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    Quote Originally Posted by Est1969 View Post
    FEB 26

    PWO: INTIMIDATE, ERASE, 15G BCAA, CRAZE

    OVERHEAD PRESS:

    5 X 65
    5 X 85
    3 X 100
    5 X 110
    5 X 125
    8 X 140

    CLOSE GRIP BENCH PRESS:

    135 X 10
    135 X 10
    165 X 10
    How do you like Intimidate? I tried it years ago and felt like it definitely helped me get stronger and add LBM. One thing that sucked though was my libido took a nosedive while on it.
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    I have always found Intimidate the most effective natty test booster for my money. This is my third run over two years and I always get an uptick in PR's after the third week or so. I combine with 2 caps of erase per day. I have not experienced any negative effects on libido.
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    FEBRUARY 28

    PWO: 15G BCAA, INTIMIDATE, ERASE, 5G CREATINE, CRAZE, HEMAVOL

    DEADLIFTS

    5 X 170
    5 X 210
    3 X 255
    5 X 275
    5 X 315
    10 X 360

    FRONT SQUATS

    10 X 95
    10 X 95
    10 X 100

    That was a "post injury PR" on the Deadlifts. No pain at all but felt pretty spent after the front squats. Am doing a HIIT program as well to improve my cardio conditioning. This lift puts me at around the same level as June 2012, which was about six months before my injury. My PR's started to really move up and peaked at a 9 x 425 in December 2012. So that is my target. If I can continue this incremental pace I can be there by June 2014.
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    MARCH 2

    PWO: INTIMIDATE, ERASE, CREATINE 5G, BCAA 15G, CRAZE, HEMAVOL

    BENCH PRESS:

    5 X 115
    5 X 145
    3 X 175
    5 X 185
    5 X 215
    8 X 245

    INCLINE BARBELL PRESS:

    10 X 135
    10 X 135
    10 X 145

    SUPERSETS STANDING DUMBBELL PRESS, CHINS, DIPS:
    2 ( 8 X 60; 12; 20)

    Did the flat bench in the cage, which I like because I don't require a spotter, but dislike because it always feels awkward. The last rep I pulled my butt off the bench slightly to finish the eighth rep. My delts and triceps felt pretty toasted after the 2 supersets.
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    Nice work man. Deads numbers lookin solid
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    MARCH 4

    SQUATS:

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

    Closing in on my PR. Squats are coming along nicely.
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    Quote Originally Posted by Est1969 View Post
    MARCH 4

    SQUATS:

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

    Closing in on my PR. Squats are coming along nicely.
    Looking good
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    MARCH 6

    OHP:

    5 X 65
    5 X 85
    3 X 100
    3 X 115
    3 X 135
    6 X 150

    CLOSE GRIP BENCH PRESS

    8 X 135
    8 X 185
    8 X 185
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    MARCH 08

    DEADLIFTS

    5 X 170
    5 X 210
    3 X 255
    3 X 295
    3 X 340
    8 X 380
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    MARCH 10

    PWO: INTIMIDATE, ERASE, CRAZE, HEMAVOL, 5G CREATINE, 12G BCAA

    BENCH PRESS

    5 X 115
    5 X 145
    3 X 175
    5 X 215
    3 X 245
    6 X 260

    Full reps and butt stayed on the bench. Proud of this lift.

    INCLINE BENCH PRESS

    3 X 8 X 135

    STANDING DUMBBELL PRESS

    3 X 8 X 60

    DIPS AND CHINS

    3 X (20 AND 12)
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    Quote Originally Posted by Est1969 View Post
    MARCH 10

    PWO: INTIMIDATE, ERASE, CRAZE, HEMAVOL, 5G CREATINE, 12G BCAA

    BENCH PRESS

    5 X 115
    5 X 145
    3 X 175
    5 X 215
    3 X 245
    6 X 260

    Full reps and butt stayed on the bench. Proud of this lift.

    INCLINE BENCH PRESS

    3 X 8 X 135

    STANDING DUMBBELL PRESS

    3 X 8 X 60

    DIPS AND CHINS

    3 X (20 AND 12)
    Strong numbers across the board today, bro
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    MARCH 10

    SQUATS:

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

    PRONE LEG CURLS

    8 X 140
    8 X 150
    8 X 160
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    MARCH 13

    OHP:

    5 X 65
    5 X 85
    3 X 100
    5 X 125
    3 X 140
    4 X 160

    DIPS: 3 X 20

    PULLUPS: 3 X 10
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    MARCH 15

    PWO: HEMAVOL, CRAZE, 12G BCAA, 5G CREATINE

    DEADLIFTS:

    5 X 170
    5 X 210
    3 X 255
    5 X 315
    3 X 360
    6 X 405

    PRONE LEG CURLS

    8 X 150
    8 X 160
    6 X 170
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    Quote Originally Posted by Est1969 View Post
    MARCH 15

    PWO: HEMAVOL, CRAZE, 12G BCAA, 5G CREATINE

    DEADLIFTS:

    5 X 170
    5 X 210
    3 X 255
    5 X 315
    3 X 360
    6 X 405

    PRONE LEG CURLS

    8 X 150
    8 X 160
    6 X 170
    progressing nicely. you sumo or conv?
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    Thank you. Funny you should ask that...I have lifted conventional for years and with this workout I tried a semi-sumo stance for the first time. I found it a more comfortable lift.
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    MARCH 17

    BENCH PRESS:

    5 X 115
    5 X 145
    3 X 175
    5 X 215
    3 X 245
    4 X 275

    INCLINE BARBELL BENCH PRESS

    5 X 135
    5 X 160
    5 X 180

    STANDING DUMBBELL PRESS

    60#: 8,8,9

    DIPS + CHINS
    3 (20, 10)

    Bench felt so solid today. I may have had a fifth rep on the last set, but hung it up on the fourth. All the reps were steady and smooth.
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    MARCH 18

    SQUATS:

    5 X 135
    5 X 160
    3 X 185
    5 X 235
    3 X 265
    7 X 300 PR

    Had to get back to work. Glad to hit a PR on my squat.
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    APRIL 9

    OVERHEAD PRESS

    5 X 70
    5 X 85
    3 X 105
    3 X 120
    3 X 135
    5 X 155

    STANDING DUMBBELL PRESS

    3 X 8 X 65

    CLOSE GRIP BENCH PRESS

    8 X 136
    8 X 160
    6 X 180

    CHINS

    3 X 10

    DIPS

    3 X 20

    HLR

    8,8,8
  •   

      
     

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