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

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  1. Thanks guys! Honestly, I'm not really that concerned about my numbers vs others. I usually do my write ups at my desk and don't have my log handy. Ill remember my reps but rarely remember all the weights. Admittedly though was being a bit shy...

    So I'm rocking the deload currently. Nothing exciting to report there. I'll keep with the deload schedule, as I have been skipping rest days here and there and don't want to drain myself too far over the long haul.

    Tried out some more roll outs, side bends, etc. This morning, getting some semblance of a little ab routine together. I'm ready for the next round! I appreciate the support fellas!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html


  2. Right on!
    Purus Labs Rep
    www.puruslabs.net
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  3. Kicking off a new round - 5’s week - (65% , 75%, 85%) - Feeling good. I’m finding a good balance with my diet & training schedule (been dropping out rest days as needed to fit my schedule &/or motivation better) - been keeping right around 180. Weights are moving up, fat is coming off, & feeling good.

    -----
    Wednesday:
    OHP – 95x5, 115x5, 120x10 – Last set +5 (misloaded my second set by +10lbs…still nailed the 3rd set though!)

    Chins – 15lbs – 5x10
    OHP – 70lbs – 5x10

    Food: Cals:2204 P:219 F:80 C:160

    Felt good & strong – PM workout. After lifting I felt like I was gonna puke. Never got much of an appetite back so cals were a little low.
    -----
    Thursday:
    DL – 230x5, 260x5, 295x9 – Last set +4

    Hanging Leg Raises – 5x10
    DL – 175 lbs – 5x10

    Callouses were getting distracting (kinda painful – like pebbles on top of tender skin), so I had to throw on gloves for the last set. Felt like I should’ve had more in me, but not going to complain – use it as motivation next time.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

  4. Damn, buddy 120x10 standing is hella legit on OHP. I could get like 5 or 6 MAYBE. I feel you on the callouses too, I tear em up every deadlift day, you ever looked into versa gripps?
    Purus Labs Rep
    www.puruslabs.net

  5. Thanks man, but unfortunately I don't have the ceiling height to get these standing. Seated for me, but keep the bench flat (no backrest)... But I was still kinda shocked I had it in me, given the 10lb [email protected] up the set before.


    Versa grips - I'll have to check those out. I've ripped a couple callouses off before & that really sucked, but this kinda felt like getting staples popped into my hand - very "pointed" kinda pain.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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  6. 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.

  7. 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

  8. 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

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

  10. 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

  11. Smash the bench work bro.
    Purus Labs Rep
    www.puruslabs.net

  12. 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

  13. 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

  14. 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

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

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

  17. 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

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

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

  20. 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

  21. 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

  22. (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

  23. 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

  24. 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

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