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

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    Nice deads buddy, 2x prescribed reps is sick.
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    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
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    Nice work on 3s, 215x5 is outstanding.
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    Nice work. Where you at in 5-3-1?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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
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    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
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    (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
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    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
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    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
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    Nice work man. Keep hitting it.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    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
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    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
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    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
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    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
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    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
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    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
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    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
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    Keep up the good training Liz!
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    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
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    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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    Solid work man. Nice bench numbers.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Getting back in the swing of logging my meals – fell off the wagon for a minute. Left my log sheet at home, so I’ll update specs later. Had a slow start to this mornings OHP session, but managed a decent workout. I feel like I’ve been leaving a few reps on the table here & there, but I’ve also had a lot of random stuff going on – just something to else work on, the mental edge might just be a little dull recently…


    Macros –
    Monday:
    Cal: 2159 P: 187 F: 88 C:120

    Tuesday:
    Cal: 2828 P: 272 F: 98 C:119
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    3's week
    Bench 170x3, 195x3, 215x5 (+2)

    Superset 5x10
    Kroc rows 75lbs
    Bench 120lbs
    ---

    Squat 185x3, 210x3, 235x6 (+3)

    Superset 5x10
    Leg curl 80lbs
    Squat 135lbs
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Kicking off 5-3-1 week

    OHP (seated) 110x5, 125x3, 140x3 (+2) ...still had some gas in the tank I felt

    Superset 5x10
    Chins 20lbs
    OHP 75lbs
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Strong training bro, keep it up.
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    Thanks bro! - much appreciated


    Wednesday's grub:
    Cals: 2804 P: 201 F: 70 C: 215

    I'll post numbers later - Deadlifts were the name of the game this morning. Didn't get the best nights sleep last night, but managed to pull a triple on my 1-set today - felt I should've had more, at least one more... My grip failed, but I also felt like I "let" it fail?... I dunno - giving myself a hard time. This cycle has been a little more testing than the previous ones - I'm blaming the week off I took, combined with summertime diet fails.

    I'm upping my conditioning for the next 8-10 weeks (have a really big performance opportunity coming up in mid-Sept...details later...) - adding in HIIT, along with some ab work & yoga, 2-a-days if necessary or if I'm just feeling it. Also adding in more structured prop-specific practice, leading to more cardio all around.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Wednesday:
    Cal: 2804 P: 201 F: 70 C:215

    Thursday:
    Cal: 3419 P: 306 F: 78 C:370

    Friday:
    Cal: 3563 P: 263 F: 59 C:342



    5/3/1 Week -


    OHP – 110x5, 125x3, 140x3 (+2)

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

    -----

    DL – 270x5, 305x3, 340x3 (+2)

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

    -----

    Bench – 180x5, 205x3, 230x4 (+3)

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

    -----

    Squat – 200x5, 225x3, 250x4 (+3)

    Lying Leg Curls – 80lbs – 5x10
    Squat A2G – 135lbs – 5x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Had a great 5/3/1 week – it started feeling a little off, but by the end I felt myself undoing some of the mental roadblocks of the previous weeks. Now it’s time for a deload… Last deload ended up being a straight up vacation away, this time I’m keeping with the program. Lately I’ve been adding a 2nd short session of conditioning, abs, &/or yoga. I’ll be focusing a bit more on mobility/flexibility & conditioning over the next few weeks, as it looks like I may be doing a little traveling for a few performances in September - waiting for a couple more details to come thru before I spill the beans though…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Alright, back from a deload with a new update for y’all. Kicking off a fresh cycle – 5’s week – Max OHP bumps up to 165, training 1RM at 148.5 (once again, these are seated, no backrest – ceiling height won’t allow for standing)

    OHP working sets: 100x5, 115x5, 130x8*
    Superset 5 sets of 10
    Chins 25lbs
    OHP 75lbs

    My last 5’s set, had a bit of grip trouble. Hands kept sliding outward on the bar, forcing me to do a quick touch & go rerack to catch a grip adjustment after my 5th rep.

    On a related note sweating like a beast lately from that HyperT2. D-Test seems ok, only a week or so left, just bulk DAA it would seem (D-pol is way nicer on the ol’ belly). Nolvadren XT is definitely showing a bit of drying out – keeping it at half dose (1 cap), 2 caps can be a bit much & 1 seems a-ok & will cover me for the DAA I have left.

    I’ve been bumping up the conditioning, ab training, & yoga recently. Conditioning is a mix of HIIT & LISS as I have time & patience for. Abs have been weighted sit-ups on a slant board, roll-outs, standing cable crunches, & DB side bends. Some days I’ll add on to the end of my weight training, drop a second session later in the day, or both.

    Recovery is staying up to pace. Keeping cals in the 3k range, protein around 200g, fats on average have been around 100 most days, with carbs @300. Weight is consistently in the 179-182 range. I’m most likely getting a few too many cals from alcohol, but the wife’s a schoolteacher, so for summer break is the time she’s relaxed & wanting to go out & do things, so when in Rome…. She’s back to work now, luckily, so my sleep patterns can get more regular.

    I’ve basically been keeping a slow but steady recomp going for some time now. I have yet to knock the last bits of ab fat out, but I have continued to trim up along with put on a little muscle here & there, especially my back – weighted chins one day & deadlifts the next put the hurt on me like nothing else….
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Nice bro. I had to cut out a bit of OHP work because of my back but I am feeling better and have been slowly working back into it. Your doing well.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Whew! Big week – lots of stuff at work & home… Sorry for my lack of updates! The biggest week for the company I work for is coming up next week, so my desk has been flooded with work… I did manage to get some lifting in. Last night’s OHP session for 3’s week was awesome! I think this was the first time I’ve more than doubled to reps for my last set – hitting 7 @135 – Everything felt good .


    DL – 240x5, 275x5, 310x8 (+3)

    Superset 5 sets of 10
    Hanging Leg Raises – 5x10
    DL – 185 (50%) – 5x10

    -----

    Bench – 160x5, 185x5, 210x7 (+2)

    Superset 5 sets of 10
    Kroc Rows – 80bs – 5x10
    Bench – 120lbs – 5x10

    -----

    Squat – 180x5, 205x5, 230x8 (+3)

    Superset 5 sets of 10
    Lying Leg Curls – 90lbs – 5x10
    Squat A2G – 135lbs – 5x10

    -----

    OHP working sets: 105x3, 120x3, 135x7 (+4!)

    Superset 5 sets of 10
    Chins 25lbs
    OHP 75lbs



    I’ll be jumping off this log for a minute to run a FinaFlex sponsored log of G8 & BCAA/SAA – Please join me!


    Recovery - the FinalFlex way
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Nice work man. Glad to see you're keeping up. Ill check your other log out as well
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Thanks man!!! I'll pick back up in here once the other log runs out -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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