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

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


    Welcome!.... This is an extension of my 5/3/1 log I started during my recomp natty stack. The deload week of cycle 1 is done & gone, now into my 2nd crack at 5/3/1. I couldn’t sit still over the weekend or this morning, so trained overhead press on Saturday, DL yesterday, and hit a pretty good bench day today. I’m on day 19 of this 30 day ab challenge – 85 situps , 120 crunches, 50 leg raises, & 75sec plank – that sh!t will put the hurt on you – especially on DL day, after those hanging leg raises.

    Supps – Besides the staples (multi, post workout protein & creatine, intra/pre BCAAs) currently running Forskolin95 (that gives me a total of 12 weeks of Forskolin counting the 8 week ABE previously), Vanillean, and I had about 3 weeks of Shift leftover in the cabinet. Alphamine makes regular appearances either as my preworkout or coffee replacement.

    I rarely log my food on the weekend, but do a pretty good job of keeping everything in check thru the week via Myfitnesspal & will post macros.

    -----
    Saturday:
    OHP – (65% , 75%, 85%) - 3x5 – Last set +4

    Chins – 10lbs – 5x10
    OHP – (@50%) – 5x10

    -----
    Sunday:
    DL – (65% , 75%, 85%) - 3x5 – Last set +4

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

    -----
    Monday:
    Bench – (65% , 75%, 85%) - 3x5 – Last set +5

    Kroc Rows – 65lbs – 5x10
    Bench – (@50%) – 5x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

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    Another 5's week in the books. Strength is increasing, no doubt. I've been supersetting the assistance work, resting only as long as absolutely needed, and hitting some extra ab work. Had a fish-fry dinner on Monday (breaded scrod & pan fried oysters), so cals went thru the roof. The vanillean & shift is making me sweat my arse off during my training. Need to get a fresh weigh-in this week -

    Monday:

    Food: Cals:3847 P:215 F:90 C:262 *edited - still not great but whatever..it tasted good.

    Bench – (65% , 75%, 85%) - 3x5 – Last set +5

    Kroc Rows – 65lbs – 5x10
    Bench – (@50%) – 5x10

    -----
    Tuesday Food: Cals:2816 P:210 F:110 C:177

    -----
    Wednesday:

    Squat – (65% , 75%, 85%) - 3x5 – Last set +5

    Lying Leg Curls – 60lbs – 5x10
    Squat A2G – (@50%) – 5x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Here's some recent pics


    From late March (before my ABE EPRO DPOL log & before 5\3\1):
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    •   
       

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    Few days ago: after natty stack and first cycle 531

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    -----
    Wednesday Food: Cals:3039 P:244 F:118 C:214

    Getting my diet back under control… My wife is out for summer break, so meals have been all over the place – struggling to keep everything check. I do most of the cooking during the school year, but now that she’s off we’ve been going out more & doing more around town.

    That fried fish meal on Monday was definitely figured wrong on Myfitnesspal, but in any event, it was still a cheat… The extra cals have been fueling my workouts nicely though. I did drop out a rest day this week & felt a-ok. I don’t want to make it a habit, but if I’m feeling ok, eating for it, and resting for it, why not get an extra day in the books?

    Been listening to an interesting podcast at work today – the Joe Rogan Experience – Rogan has Victor Conte sit down for an almost 3hr interview – all sorts of random stuff
    http://podcasts.joerogan.net/podcast...e-brian-redban

    OHP this afternoon – it kinda sucks that my ceiling is too low for standing OHP. How much am I missing out on doing them seated (no backrest) vs. standing?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Subbed buddy
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    Welcome fellas!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    1 packet ANS Ritual down the hatch - time to smash shoulders!

    have any experience with MCT Oil?

    Picked some up on sale - read all sorts of stuff, just wondering about anyone's personal experience with it
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    -----
    Thursday:
    OHP – (70% , 80%, 90%) - 3x3 – Last set +3

    Chins – 10lbs – 5x10
    OHP – (@50%) – 5x10

    Food: Cals:2772 P:247 F:71 C:276

    -----
    Friday:
    DL – (70% , 80%, 90%) - 3x3 – Last set +3

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


    Thursday’s was much better, diet-wise. Picked up a last minute percussion set, so between practice last night & deadlifts this morning, my hands are toast. Only managed to get about 5 hours of sleep in last night & I could really feel it. Had a pretty good session regardless, but walked away feeling I could’ve done better. – But that’s what keeps us coming back & getting under the though right?
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    In it
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    Quote Originally Posted by Sean1332 View Post
    In it
    Welcome!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    -----
    Saturday:
    Bench – (70% , 80%, 90%) - 3x3 – Last set +4

    Kroc Rows – 65lbs – 5x10
    Bench – (@50%) – 5x10

    -----
    Sunday:
    Squat – (70% , 80%, 90%) - 3x3 – Last set +4

    Lying Leg Curls – 60lbs – 5x10
    Squat A2G – (@50%) – 5x10

    -----
    Monday:
    OHP – (75% , 85%, 95%) – 5/3/1 – Last set +3

    Chins – 10lbs – 5x10
    OHP – (@50%) – 5x10

    -----
    Had a great weekend – slept pretty hard each night & managed to get some good lifts in as well: +4s on my last sets to finish out 3s week. This morning I was starting to feel the extra wear of skipping a couple rest days last week, so definitely taking a rest day tomorrow.

    Weighed in over the weekend – Saturday at 180 & Sunday at 178 – I’ve been taking in between 2500-3500+ calories per day & basically holding steady weight. Leaning up in the waistline a bit & staying full otherwise.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    So I go to pick upa few things from NP today - my work has it blocked.... The new filtering software (Barracuda) blocks NP for "illegal drugs"....:*******:
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    So I go to pick upa few things from NP today - my work has it blocked.... The new filtering software (Barracuda) blocks NP for "illegal drugs"....:*******:
    Lol because supps are obviously steroids
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    Quote Originally Posted by Danb2285 View Post

    Lol because supps are obviously steroids
    Sh!t dude... I was looking up the name to some place called "ice house" that i pass on my way home from work. come to find, its a rehab center. their site was blocked for illegal drugs ...
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    Interesting week so far…. My lifts have been ok, I’ve just been feeling really crappy. Then to top it off my phone crapped out & required a master reset... gotta reload tapatalk & everything else on my phone - hopefully i didn't lose too many contacts, never had a phone completely go out on me

    This 30 day ab challenge is getting really old – there’s only so many reps I can do before I’m just insanely bored… Good thing there’s only a couple days left.

    Anyone have any good ab training suggestions?

    Monday
    Food: Cals:3483 P:203 F:101 C:317

    Tuesday
    Food: Cals:2645 P:227 F:100 C:210

    -----
    Wednesday:
    DL – (75% , 85%, 95%) – 5/3/1 – Last set +3

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

    Food: Cals:2660 P:184 F:106 C:243
    -----

    Thursday:
    Bench – (75% , 85%, 95%) – 5/3/1 – Last set +3

    Kroc Rows – 65lbs – 5x10
    Bench – (@50%) – 5x10
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    You should post the weights on your main exercises, the percentages is just kinda like reading the 5/3/1 layout over and over, just IMO do whatever you want my dude. For ab training, my secret has always been no ab training. You get plenty out of all the Deads, squats, and standing OHP in 5/3/1. But if you want to train them directly, use weight. Weighted crunches and stuff will make them thick and more easily visible through some fat and look better when you are shredded too. Sit ups and planking and all that jazz won't build a muscle belly.
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    I agree with Randoja. Lets us see the progression too. Standing cable or band crunches, DB side bends, and rollouts with an Ab wheel or cambered bar with 10s slapped on it for wheels.
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    thanks for the feedback fellas - admittedly being lazy (and maybe shy/self concious about my numbers as y'all are some beasts). I have trouble remembering all the details when typing stuff up but can usually remember the last set. Ill definitely throw up the progressions here out. Started a deload this week and ready to move up another round!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    No worries about numbers here man. We're all here to help and learn dude. No shame at all. I have a puscy OHP.
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    Right on broham, no worries on the numbers man, everyone starts somewhere. 5/3/1 is a great routine, gains a plenty in your future.
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    ----
    Friday:

    Squats - 5/3/1 - 185x5, 210x3, 235x4(+3)

    Lying Leg Curl - 60lbs - 5x10
    A2G Squat (50%) - 125 - 5x10
    ----

    As I cannot make myself take rest days on weekends, that leads me into the deload portion of the cycle - the warm ups call of 40%, 50% & 60%, as does the deload schedule, so I've been doing 2 sets at each weight.

    Saturday

    OHP - 55x5, 55x5, 70x5, 70x5, 85x5, 85x5
    Chins - BW - 5x10

    ----

    Sunday

    DL - 135x5, 135x5, 170x5, 170x5, 205x5, 205x5
    Hanging Leg Raises - BW - 5x10

    -----

    Started experimenting with new (to me) ab exercises - roll outs are tough! I'll be keeping those around. Standing crunches are interesting, but not quite sure about them yet (if I'm doing quite right). Tried weighted crunches on a slant board - those were just too awkward this time. I just want to get something solid I can progress with before I start the next round.

    On the cusp of breaking my 300lb squat goal, just as close to getting 400lb DL. My goal for this year was 300lbs in the big 3 - as I sit right now - 375 DL, 270 squat, 255 Bench. The DL goal was taken days after making that my goal - so I'm aiming for 400 on it now. Next round will be 385 DL, 280 squat, 260 Bench.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    These are the numbers you didn't want to post? You're plenty strong bro! Some people skip the deloads until their training max exceeds their actual. 4 Reps on the 1 day is legit as well.
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    Looking good in here dude. Like the others have said don't worry about your numbers compared to anyone else's. the only reason I put mine up is to track my own progress. Your numbers are just fine though.
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    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
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    Right on!
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    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
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    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?
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    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 f@ck 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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    take a razor blade to the callouses
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    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
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    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
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    Carb up
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    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.
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    Smash the bench work bro.
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    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
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    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
  39. Senior Member
    LizKing531's Avatar
    Stats
    6'0"  195 lbs.
    Join Date
    Dec 2011
    Age
    33
    Posts
    1,939
    Answers
    0

    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
  40. Elite Member
    CountryLiftin's Avatar
    Stats
    5'9"  195 lbs.
    Join Date
    Sep 2010
    Posts
    5,055
    Answers
    0

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