LizKing's 5/3/1 Log - reps & supps

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  1. take a razor blade to the callouses
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.


  2. Quote Originally Posted by Sean1332 View Post
    take a razor blade to the callouses
    Good call - usually they'll fall off before they get too bad
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
    •   
       


  3. Had someone at work comment that I don't look like I'm growing - I'll take it (I work in an office, not like I'm strutting around my cubicle shirtless...). Given my goals have been about recomping & strength gains - that sounded like a compliment to me. Frankly, I'm kinda surprised I haven't been putting on any fat. Going back thru my diet log, some days have been pretty high (nearing 4k), with the average staying @2600 cals.

    Someone suggested bumping carbs up more, but not sure I like the sound of that - what do you guys think?

    Thursday's food: Cals: 2586 P:265 F:93 C:181


    I way overslept this morning, so my planned bench day will have to wait until this afternoon.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Carb up
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  5. You could always do like a mini carb cycle. I started off doing that for 4 or 5 weeks and saw good results from it. I was at 2500 cals and I'd rotate 250, 150, 75, 75, 150, 250, ect..sometimes I'd do 3-4 low days in a row and then try for 300 on my high carb days.
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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  6. Smash the bench work bro.
    Purus Labs Rep
    www.puruslabs.net

  7. Quote Originally Posted by Randoja View Post
    Smash the bench work bro.
    Fo sho brotha man! Got some good.updates coming
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  8. Thursday
    Food: Cals:2586 P:265 F:93 C:181

    Friday
    Food: Cals:3589 P:255 F:119 C:289

    Bench – 155x5, 180x5, 200x10 (+5)

    Kroc Rows – 70lbs – 5x10
    Bench – 120lbs (50%) – 5x10


    Saturday
    Squat – 165x5, 190x5, 215x9 (+4)

    Leg Curl – 70lbs – 5x10
    A2G Squat – 130 (50%) -5x10


    Busy weekend! Good, but it had me running all over. Not to mention, if I'm at home on the weekend, I can't help but get a session in - scheduled day off or not. My habit is such that as soon as I wake up, I just roll on down to the basement & start smashing weight. Weighed in at 185 this morning - up 5 from last week
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  9. Started 3's week -

    Sunday
    OHP – 100x3, 115x3, 130x6 (+3)

    Chins – 15lbs – 5x10
    OHP – 70lbs (50%) – 5x10


    Monday
    DL – 245x3, 280x3, 315x6 (+3)

    Hanging Leg Raises – 5x10
    DL – 175 (50%) – 5x10


    I did cram a few sessions together last week, but I was planning for a few days off this week - it all evens out, right?....lol Well, I dont do very good at logging my weekend meals, but I did try to get a bit more carbs in. I think it showed - weighed in 6lbs heavier (185) this morning (last weight in Friday - 179). Strength is good - I've been doubling the last set reps - 5's week I was hitting @9-10, so far for 3's week I've been hitting 6reps.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  10. In this man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  11. Nice deads buddy, 2x prescribed reps is sick.
    Purus Labs Rep
    www.puruslabs.net

  12. Knocking out 3’s week – bench was ok, I didn’t feel that I really caught the groove until the assistance/lighter sets though. Squats were feeling pretty good. Just ran out of Alphamine this morning 

    I’ve been taking a couple spoons of MCT oil pre-workout. I’d been listening to some talk about adding fats into coffee & how it works with absorbtion – So I thought I’d try it with my PWO. Since then, I’ve basically given up my normal morning cup of coffee at work. I don’t notice that the effects are any weaker for my pre, but I do notice that the length of time I feel up is increased & the come down doesn’t have much any real crash to it.

    Wednesday:

    Bench – 165x3, 190x3, 215x5 – Last set +2

    Kroc Rows – 70bs – 5x10
    Bench – 120lbs – 5x10

    -----
    Thursday:

    Squat – 180x3, 205x3, 230x6 – Last set +3

    Lying Leg Curls – 70lbs – 5x10
    Squat A2G – 130lbs – 5x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  13. Nice work on 3s, 215x5 is outstanding.
    Purus Labs Rep
    www.puruslabs.net

  14. Nice work. Where you at in 5-3-1?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  15. That's weird... I replied earlier but evidently didn't make it thru...

    ill have to throw up a proper update soon-I left my log book at home...

    Just finished 5-3-1 week, going into deload. I think this is my 3rd round with this plan. Im enjoying it quite a bit and plan to stick with it at least a few more rounds.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  16. It's all good man. nice. You deload every cycle? I skipped my first 2 and have since then except this one. I'm starting my 6th. I like it a lot.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  17. (Ah what the hell! I replied again and no show... I think my phone may be on brink of being a goner...)

    I do deload every cycle but I also will skip rest days here and there as my schedule fits, so I figure it probably evens out in the end
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  18. Nice man. Deload is needed IMO once you get into it and weight catches up.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  19. Alright – back at it! Between work & the holiday weekend, I ended up taking almost a week off from training. I did, however, finish off 5/3/1 week before my hiatus… It was a good break – I needed it. My sleep had been kinda weird & not as restful, everything was getting sort of “off”. I’m feeling back & ready to take on another cycle. After all that talk, I didn’t manage to get out of bed early enough this morning & will be hitting the iron after work.



    OHP – 105x5, 120x3, 135x3 (+2)

    Chins – 15lbs – 5x10
    OHP – 70lbs (50%) – 5x10

    -----

    DL – 260x5, 295x3, 330x3 (+2)

    Hanging Leg Raises – 5x10
    DL – 175 (50%) – 5x10

    -----

    Bench – 180x5, 200x3, 225x3 (+2)

    Kroc Rows – 70bs – 5x10
    Bench – 120lbs – 5x10

    -----

    Squat – 190x5, 215x3, 240x3 (+2)

    Lying Leg Curls – 70lbs – 5x10
    Squat A2G – 130lbs – 5x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  20. Nice work man. Keep hitting it.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  21. Quote Originally Posted by CountryLiftin View Post
    Nice work man. Keep hitting it.
    Hell yeah - I'm getting kinda stir crazy being away from the weights that many days in a row - looking forward to smashing OHP tonight!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  22. I love OHP except for the fact it really aggravates my rhomboid injury. I've been doing a lot less OHP and over head assistance and doing more bench until it begins to clear up.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  23. Totally understand. I took some time away from it last year to basically get my shoulders up to par- lots of rehab-ish type movements :light weight, etc. Knock on wood, been good to go since then...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  24. I'm healthy and strong is just gets pissy after for days. It developed as an overuse injury I think.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  25. My right shoulder would feel great, like I was getting somewhere, then of course something random would tweak it. One of the last times it f'ed up on me, I sidearm threw my cats toy-something wasn't quite right and ended up causing quite a ruckus....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  26. Yeah I don't throw things anymore. Lol.


    I've had this issue 4 months or so now. Maybe longer. Eh.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  27. Well – my “vacation” caught up to me… Struggling to get those extra reps. Deadlifts felt stronger than OHP, but definitely a little off my game. I tacked on a 6th set of OHP & chins, since my extra rep set was pretty lame. My diet on those off days wasn’t quite where it should be, so gotta reap what I sow. I’m getting back in the swing now though.

    Started a bottle of D-Test I had in the cabinet. Also have some Nolvadren-XT & Hyper T2 laying around – thinking of a stack…. I had a good run last year with HyperT2 solo, so with some DAA and a bit extra drying from the Nolvadren, should lean me up/recomp nicely. Gotta get my diet locked in a bit tighter again before starting T2

    OHP – 95x5, 110x5, 125x6 (+1)

    Chins – 20lbs – 6x10
    OHP – 75lbs (50%) – 6x10

    -----

    DL – 235x5, 270x5, 305x7 (+2)

    Hanging Leg Raises – 5x10
    DL – 180 (50%) – 5x10

    -----
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  28. Keep up the good training Liz!
    Purus Labs Rep
    www.puruslabs.net

  29. Hey man sometimes the deads are just rough, they ain't supposed to be easy . Keep killin it.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

  30. Finally getting back to putting an update together! - much apologies, just been keeping plenty busy with life. Strength is still slowly climbing back after my off week, but I can definitely tell I let myself go a bit too far. I wasn’t able to get to the store & cook last week. Man I hate going out to for lunch at work. Subway is by far the healthiest option, but even that gets really old. Breaking the trend today though – I’ve got a big salmon filet thawing, along with some venison steaks. I’m going to fire the grill up this evening


    Bench – 160x5, 180x5, 255x7 (+2)

    Kroc Rows – 75bs – 5x10
    Bench – 120lbs – 5x10

    -----

    Squat – 170x5, 200x5, 225x8 (+3)

    Lying Leg Curls – 80lbs – 5x10
    Squat A2G – 135lbs – 5x10




    OHP – 105x3, 120x3, 130x5 (+2)

    Chins – 20lbs – 5x10
    OHP – 75lbs (50%) – 5x10

    -----

    DL – 250x3, 285x3, 320x4 (+1) (lost it on the grip... errr)

    Hanging Leg Raises – 5x10
    DL – 175 (50%) – 5x10

    -----
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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