CZ's 5/3/1 Off Season Mass Log - AnabolicMinds.com

CZ's 5/3/1 Off Season Mass Log

  1. New Member
    Czervos's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Mar 2013
    Posts
    13
    Rep Power
    26

    Reputation

    CZ's 5/3/1 Off Season Mass Log


    What's up guys I decided I'd start the 5-3-1 program to up my strength a little bit. Some background info, I'm 17 years old, junior in high school, 190 lbs 10%BF after a recent cut... I play outside linebacker for my football team so I'm trying to get to 200+, but with more lean mass instead..
    Maxes: Bench 255
    Squat 365
    Deadlift 415
    I low balled my numbers because I feel like the weight I actually got was more in bad form (lifting butt off bench, knees in on squat, and rounded back on deadlift) so I'm about at 85-90% of my actual maxes. I've watched all the "so you think you can..." Series and I've pretty much got the form down. Now I'm ready to get stronger. My goals are
    Bench 280-290
    Squat 380-400
    Deadlift 450

    As far as diet goes I'm getting 7-9 meals a day consisting of approximately 3500+ calories at 370 carbs and 80 fats with 250-350 protein.

    As far as supplements go, nothing special..
    On preload creatine,Mutant Mass, orange triads, no3, c4, fish oil.. Just the basics.

  2. New Member
    Czervos's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Mar 2013
    Posts
    13
    Rep Power
    26

    Reputation

    Today's workout : Bench

    Flat Bench :
    -5 reps at 90
    -5 reps 115
    -5 reps 135
    -5 reps 150
    -5 reps 170
    17 reps 190

    DB flat bench
    -10 reps 55
    -10 reps 65
    -10 reps 75
    -10 reps 80
    -10 reps 85
    I didn't even get close to failure on any of these as told.. Should I go up?

    Parallel dips
    -10 reps w/45 strapped
    -10 reps w/45 strapped
    -10 reps w/45 strapped
    -10 reps w/45 strapped

    Machine chest supported rows
    -12 x160 squeezing shoulder blades together for all sets
    -12 x160
    -12 x160
    -12x 160
    -12 x160

    Cable pushdowns
    50lbs x100

    Rope face pulls
    70lbs x100
  3. Advanced Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    995
    Rep Power
    9494

    Reputation

    You could, or up reps. I go to sets of 15-20 before hitting a new number for dumbells. Up on DB's is a 10lb jump for most people, unless they have platemates or use load able DB's.
    •   
       

Similar Forum Threads

  1. My off-season Cabergolean Log
    By SizeUp in forum Supplement Logs
    Replies: 315
    Last Post: 08-01-2012, 04:04 PM
  2. Everyone's Off Season Arsenal?
    By grexx in forum Nutraplanet
    Replies: 34
    Last Post: 10-09-2007, 08:23 PM
  3. Off-Season Pic 195 lbs.
    By frankpt in forum Pics
    Replies: 5
    Last Post: 03-15-2007, 04:37 AM
  4. Anybody have Off Season pics of Lee Priest?
    By phasar in forum General Chat
    Replies: 10
    Last Post: 05-30-2006, 03:16 PM
  5. on and off season pics
    By ironguru in forum Pics
    Replies: 8
    Last Post: 07-01-2005, 11:55 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in