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

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  1. how's the new oep?
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.


  2. 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.
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  3. 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.

  4. Good pushing man. OHP feeling better?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. 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.
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  6. 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

  7. 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
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. 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

  9. Quote Originally Posted by rockme View Post

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

  10. 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.

  11. chin-ups with 45lbs is pretty impressive man. I haven't gotten past 25 haha
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  12. Quote Originally Posted by Sean1332 View Post
    chin-ups with 45lbs is pretty impressive man. I haven't gotten past 25 haha
    Thanks man! I have been struggling for weeks to get that 8th rep. Got so damn close today!

  13. FEBRUARY 1

    PWO: EC

    BARBELL SQUATS (CYCLE 10, WEEK 1)

    125 X 5
    160 X 5
    190 X 3
    205 X 5
    235 X 5
    270 X 10 (PR FOR REPS AT 270)

    LYING LEG CURLS

    140 X 10 X 3

  14. super late sub lol

  15. FEBRUARY 4

    PWO: NONE

    BARBELL SHOULDER PRESS

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

    BARBELL INCLINE BENCH PRESS

    135 X 15
    135 X 10
    115 X 15
    115 X 15
    115 X 15

    WEIGHTED CHINS

    +25 10, +35 10, +45 8

    WEIGHTED DIPS

    BW 20, +25 20, +35 20, +45 20

    PECT FLYES

    195X10
    195X7


    My best at 145# is 8 reps set in October. I flubbed my form after my 6th rep and let the bar drift forward, which ruined my stance. Next week is 155#. My best at 155 is 5 reps set in October.

  16. Hey where ya at dude??
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Been away for many frustrating months nursing injured hamstrings. Continued doing light work on the 5/3/1 and 5x5 routines and got into a frustrating cycle of healing/re-injuring the hamstrings.

    I upped my daily protein intake to 150-200g per day for the past 6 weeks and seemed to greatly accelerate the healing process. In fact, I have been completely pain free for about a month. Mentally I am starting to get over the fear of hurting myself, but I remain significantly "deloaded" on my deadlift work, but am increasing the reps and my confidence.

    So, on with the log...

    PWO: 10g BCAA. 1 craze. 1 Hemavol.

    OHP:
    5X60
    5X75
    3X90
    5X95
    5X110
    5X125

    CLOSE GRIP BENCH PRESS:
    10 X 115
    10 X 135
    10 X 160

    WEIGHTED DIPS:
    +0 18
    +45 18
    +70 10
    +90 10
    +90 10


    WEIGHTED PULL UPS

    +0 8
    +25 6
    +35 7
    +45 6
    +35 7

  18. 11/5/13

    PWO: 4 ISATEST. 1 CRAZE. 1 HEMAVOL. 10G BCAA

    DEADLIFT:

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

    FRONT SQUATS

    10 X 95
    10 X 95
    10 X 105

  19. Hey bro. I remember you. Welcome back. Did you do any cold/heat therapy on the ham? Mine has been a little iffy lately and i just wanted to see how you got yours to be pain free

  20. Welcome back
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Quote Originally Posted by rockme View Post
    Hey bro. I remember you. Welcome back. Did you do any cold/heat therapy on the ham? Mine has been a little iffy lately and i just wanted to see how you got yours to be pain free
    Hey bro.

    I tried cold and heat. Tried resting them until they were pain free, and then hurt them again once I started lifting.

    I really think that I wasn't getting enough protein to repair the muscles, and then they would just get worse after the next deadlift session. BOTH hamstrings hurt with equal intensity. I never took seriously the idea of taking 200g+ of protein daily. But once I got in the habit of doing that, my muscles came back quickly. Some days I would slack into my typical 75g day and the pain would come back. I would then heap on the protein and I swear I could feel the pain abate after two hours.

    Now I am pain free. Very very happy about that.

  22. Quote Originally Posted by Est1969 View Post

    Hey bro.

    I tried cold and heat. Tried resting them until they were pain free, and then hurt them again once I started lifting.

    I really think that I wasn't getting enough protein to repair the muscles, and then they would just get worse after the next deadlift session. BOTH hamstrings hurt with equal intensity. I never took seriously the idea of taking 200g+ of protein daily. But once I got in the habit of doing that, my muscles came back quickly. Some days I would slack into my typical 75g day and the pain would come back. I would then heap on the protein and I swear I could feel the pain abate after two hours.

    Now I am pain free. Very very happy about that.
    75 g protein/day is awfully low. What is your height/weight? I'm sure you know about the minimum 1 g protein/lb BW. And I know you don't weigh 75 lbs! It is not too surprising that you couldn't heal with such soft nutrition. 5/3/1 is tough, and it requires you to eat big. You and Sean originally got me on the 5/3/1 and at first did not like it. I have since got back on it using the first set last template and am enjoying it. But keep the protein at at least 1 g/lb, bro

  23. rockme,

    204 this morning. I agree with you 100%. I have always focused on what "not" to eat with the goal of losing fat, and resisted counting my macros. Now that I have lived through the consequences, I am logging all my intake with a phone app and I top off at the end of the day with whey protein if I am short 200g.

  24. 11/7/13

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

    FLAT BENCH PRESS
    5 X 95
    5 X 120
    3 X 145
    5 X 155
    5 X 180
    14 X 205

    INCLINE BENCH PRESS
    10 X 105
    10 X 125
    10 X 145

    PtWO: 40g protein

    Notes: Gotta love pickup spotters. I gave my usual speech: "Just stand back and come in if I am about to die." Of course my spot steps in on 14 with two index fingers under the bar and says ' CMON BRO ALL YOU!' Yeah...not all me if you touch the bar fool. Really pissed me off. So stick an * on rep 14.

  25. Quote Originally Posted by Est1969 View Post
    11/7/13

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

    FLAT BENCH PRESS
    5 X 95
    5 X 120
    3 X 145
    5 X 155
    5 X 180
    14 X 205

    INCLINE BENCH PRESS
    10 X 105
    10 X 125
    10 X 145

    PtWO: 40g protein

    Notes: Gotta love pickup spotters. I gave my usual speech: "Just stand back and come in if I am about to die." Of course my spot steps in on 14 with two index fingers under the bar and says ' CMON BRO ALL YOU!' Yeah...not all me if you touch the bar fool. Really pissed me off. So stick an * on rep 14.
    Excellent workout. Concise and to the point. It's what I like most about 5/3/1. I hear you on the spotters, as I am the same way. I always let them know in detail how I want to be spotted, and that's to just hang back after the lift off and come in if the weight is going to crush me.

    That's a crazy PWO you got there, man.
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