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

[Est1969]

How crazy is it that I lost 3# over Thanksgiving week? It's amazing how much 5/3/1 has changed me: I used to fight to keep weight off, now I fight to put it on. I will take the latter problem any day.

Eh just got done with a holiday weekend, no one feels up to par. I'm sure you'll be more motivated for your next lift since you've recognized it now.

[Est1969]

NOVEMBER 27

WEIGHT: 216

PWO: JACK3D MICRO, HEMAVOL, YOHIMBINE HCL, CAFFEINE

BARBELL DEADLIFT

195 X 5
235 X 5
285 X 3
310 X 5
355 X 5
405 X 10 PR!

LYING LEG CURLS
130 X 10 X 3

HANGING LEG RAISE
8/5/5

Lost another pound. Just don't have the stomach for food. I went dirty yesterday for lunch and went to McD: Chicken, fries, ice cream. It seems the only way I can put some calories together. A fresh bottle of Anabeta OG is on the way.

Felt much better at the gym today. 10 reps at 405# gives me a 1rm PR. Really felt like by glutes, quads, and hams pitched in equally for the effort. My form looks good as far as I can tell. Felt great leaving the gym and feel great now.

[Sean1332]

405x10...**** yeah man. that's awesome. you can always drink your calories when you feel like you're majorly lacking. my breakfast is whey protein, whole milk, peanut butter, oats or granola into a blender. may not be the ideal meal but it gets me my macros easily. Anabeta is becoming my new favorite supplement. Tryin out slinsane right now

you should replace your mcd's with sonic popcorn chicken...I hit that about once a week haha

[rockme]

NOVEMBER 27

WEIGHT: 216

PWO: JACK3D MICRO, HEMAVOL, YOHIMBINE HCL, CAFFEINE

BARBELL DEADLIFT

195 X 5
235 X 5
285 X 3
310 X 5
355 X 5
405 X 10 PR!

LYING LEG CURLS
130 X 10 X 3

HANGING LEG RAISE
8/5/5

Lost another pound. Just don't have the stomach for food. I went dirty yesterday for lunch and went to McD: Chicken, fries, ice cream. It seems the only way I can put some calories together. A fresh bottle of Anabeta OG is on the way.

Felt much better at the gym today. 10 reps at 405# gives me a 1rm PR. Really felt like by glutes, quads, and hams pitched in equally for the effort. My form looks good as far as I can tell. Felt great leaving the gym and feel great now.

If you have no appetite, I suggest filling a blender with skim milk, oats, almond butter, banana, and cottage cheese. Better than Mcd. Unless of course you were due for a cheat meal. It's funny how you mention coming off the anabeta made you lose your appetite. When I came off ABE, my hunger went through the roof. I think the ABE was really making use of carbs and stabilizing blood sugar for me. Because when I came off, I was ravenous

[AaronJP1]

I've been rockin straight bulk caffeine w/hemavol. I tried a PNI Prodigy sample and the **** was pretty good. I'm stickin w/ condense outside of that. Neurosurge looks interesting and stackable w/ hemavol. What are you thinkin of gettin?

ConDense is simple and effective....

[Sean1332]

ConDense is simple and effective....

I've bought 4 consecutive tubs of it haha, I never do that with supplements. (maybe someone can hook me up with a purus tshirt?!?! )Usually I bounce around with prewo. I'm still buying hemavol also while they have the heavy hitters stack around for the free vitamins lol

69' - how's that yohimbe treat you??

[Est1969]

I like yohimbine in small doses. Works great in the gym...I just gotta be careful with the dose or it makes me feel very cracked out.

I've bought 4 consecutive tubs of it haha, I never do that with supplements. (maybe someone can hook me up with a purus tshirt?!?! )Usually I bounce around with prewo. I'm still buying hemavol also while they have the heavy hitters stack around for the free vitamins lol

69' - how's that yohimbe treat you??

[Est1969]

NOVEMBER 29

PWO: WHITE FLOOD, HEMAVOL, ECY

BARBELL BENCH PRESS

120 X 5
150 X 5
180 X 3
195 X 5
225 X 5
255 X 8

DUMBBELL INCLINE BENCH PRESS

60 X 10 X 3

WEIGHTED CHINS (+25#)

10/8/8

WEIGHTED DIPS (+35#)

20/20/20

PECTORAL FLYES

195 X 10 X 3

My PR on the bench is 285 x 4. This comes in as a very close second. But, I am more proud of this performance. My reps felt very controlled and solid. My butt stayed on the bench, and I really got my leg drive into the lift. I've been focusing on my leg drive for months, and am just now starting feel like it is contributing to my lift in a material way. I really got a good "full body" feel after the lift. Looking forward to squat day. I am looking for 255 x 11 reps. The weight progression on squats has finally caught up to bench press so that this month they are exactly the same. Next month squats will pull ahead (at last).

[Sean1332]

Good liftin dude!! I'll be lookin forward to seein that squat

[Est1969]

NOVEMBER 30

WEIGHT CHECK: 215#. Still dropping weight. I have not implemented any of the food advice given to me, so nobody to blame but me. On the upside, I look good at 215 and I have felt strong at the gym, with the exception of Monday which was the first day after Thanksgiving laziness.

PWO: WHITE FLOOD, HEMAVOL, ECY This stack feels pretty good. Not amazing like the old Craze, but solid!

BARBELL SQUATS:

120 X 5
150 X 5
180 X 3
195 X 5
225 X 5
255 X 11 PR!

LYING LEG CURLS

145 X 10
145 X 10
145 X 10
145 X 8
145 X 8

LEG PRESS

180 X 8
180 X 8
180 X 8
180 X 8
270 X 8

HANGING LEG RAISE

8/6/6

Got that PR! The last set required 2 rests of about 5 seconds each. Don't know if that is cheating or not, but my heart was pounding but I still had gas in my legs. Time to put some time into conditioning! All my reps looked solid, at breaking parallel. The 8th rep was a bit sloppy as I leaned forward a bit, but 9 through 11 were back on my feet.

Here is a graph showing my estimated 1RM on Squats over time. x=days; y=est 1RM. Calculated by JEFIT, which uses a slightly different algorithm than the standard. Who the hell knows why.

[Est1969]

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

[Sean1332]

good work on the press and chins there man

[Est1969]

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.

[Sean1332]

Good pulls man, I'm jealous. Is that graph from Jefit?

[Est1969]

Thanks man. Yep it's a jefit graph

[Est1969]

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.

[Est1969]

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.

[Sean1332]

Good PR. Glad your squats are shootin up. You could easily put up 3 plates.

[Est1969]

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.

[Sean1332]

It's gotta suck squatting at 6'4" tall haha