Yet another 5-3-1 by Dmax - AnabolicMinds.com - Page 3

Yet another 5-3-1 by Dmax

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  1. Senior Member
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    Squat day tomorrow 5-3-1 cant wait to get some vids up

    Slow cooking 5 lbs of chicken in meijer orginic garlic salsa for work this week and going to cook some sweet potato puffs for a preworkout carb

    Doing some rolling and mashing neck and legs they always seem to be tight mainly the inner back part of the thigh and my traps

    That's it just a quick update

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    Today 9-16 5-3-1 week cycle1
    Weight 231

    Squat 5-3-1
    Preworkout gameday
    Intra bcaa-saa

    5 mins elliptical
    Foam rolling legs and a lot of stretching

    Squat 5-3-1
    Warmup barx5 135x5 155x5 185x3
    Working sets 225x5 255x3 285x1 joker set of 295x1
    no reverse sets down this week

    Video feel free to critique it

    https://www.youtube.com/watch?v=8Fbk...e_gdata_player

    Zercher squat
    135x10x2 155x8x2 175x8

    Hyper extension
    Body weight x15 35lbsx30 45lbs x 10

    Standing cable crunches 90x15x5

    Stair stepper 15 mins

    Foam rolling and stretching
    LaCrosse ball finally bought one

    Notes
    Was up at 4 am had to take wife to the ER she is ok thou

    Today squats felt great real strong
    Wanted to hit the zerchers so bad I forgot to reverse my squat sets.
    im think i mite do that on all 531 weeks and hit jokers instead and do all accessories heavy too

    Diets been solid at 2850 a day 30% protein 20% carbs mainly pre and post lower on non training days 50% fats

    That's it, thanks for viewing and reading
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    good work on squats man.

    try to get a bit more arch in your back, looks like your rounding a bit at the bottom.. breath into the balls and hold a nice arch. try to shorten up your walk out to two steps. taking 4-5 steps wastes a lot of energy. try to force the elbows under the bar as well, that will help with your overall back posture, and help you squat more efficiently.

    strong squating though man!
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    Thanks for the advice thats why i started posting videos I will try to do that.
    normally do tuck my arms more not sure why I didnt this time ill make a mental note thou
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    Tomorrow bench press!! looking forward to it hope I can keep the motivation I had today diet was perfect so im going to eat very close to what I did today
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    Today 9-17 5-3-1 week cycle 1

    Current weight 228.7 so 229

    Pre- gameday
    Intra- bcaa\saa

    5 mins treadmill
    Form rolling
    Stretching and rotators

    Bench press
    Warmup barx10 5x75 5x95 3x35
    Working sets 145x5 165x3 185x5 jokers 195x1 205x1 215x1 225xfail

    Incline db press
    55x10x5

    Pendlay row
    115x10x2 145x10x3 over and underhand

    Overhead cable extensions
    65x10 105x10 135x8 120x10x3

    80 overhand 80 underhand pullaparts

    Hiit cardio arc trainer 20 mins 30sec on 30 off

    Workout was great till I crushed myself on the 225 lol
    O well,
    diet is doing good seems to be working

    That all I got thanks for reading
  7. Senior Member
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    Hows the routine and accessory work looking to you guys? Pretty solid I hope,
    Ive always had trouble moving up in accessory weight cause I never really kept track this log should help with that.
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    Squats look pretty good man. Nice form. Only thing I could even think of was try to keep your elbows a little more vertical. This helps power out of the hole and in the battle of staying upright.

    Accessory work looks pretty good.

    How'd the 225 feel to you? Was it a pancaked attempt? Was it moving until a sticking point?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Stuck about halfway up think I could have got it but wasn't very explosive up and dont think I had any leg drive still trying to master that, not trying to make excuses just seemed that way to me
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    Good bench work man. It's hard to say what's gonna stick you half way up. That's pretty much where I get stuck too. It's usually from me over tucking I think, but who knows.
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    Yep who knows, im just going to try to hit my back and triceps hard keep my set up tight and push though it I guess
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    That's not bad then. I was just gonna say it it was bad from the jump to maybe try to double 215 instead. Try to keep failure low...but from what you say that isn't bad.

    You get a handoff?
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Not sure what a handoff is
    If that went someome helps u lift it off then no
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    Quote Originally Posted by Duramaxhd View Post
    Not sure what a handoff is
    If that went someome helps u lift it off then no
    That is what it is. If you had one you probably would have gotten it. Saves energy and allows you to stay tighter.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Today 9-19 5-3-1 week cycle 1

    Weight 227.7

    Pre-workout - gameday
    Intra Bcaa/saa

    Elliptical 5 mins

    Foam rolling everything I could
    Stretching legs and shoulders
    I always seem to pull something in my shoulder when doing deadlift not sure why

    Deadlift 5-3-1
    Warmup from stepper 125x5 155x5 185x3
    Working sets 225x5 255x3 285x6 jokers 295x3 315x1 335x1 365x1 light headed After that one

    Roman deadlift
    135x10 185x8x4

    Hack squats
    5 sets of 10 sled+140

    Decline situps
    5 sets of 10

    Stairstepper
    10 mins on lvl 5

    Deads felt great (no videos sorry) really had some speed to them today and focused on holding my back tight
    First time for Romans so they were pretty light but I think if I can move up in weight it will help my lifts progress quicker
    Diets been good 15% carbs yesterday 20% today mainly preworkout
    Wondering since I somewhat carb cycle should I do a high carb day or is it not necessary?

    Thats all I got thanks for reading
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    Do your high carb days on your weakest movements.
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    That kinda how I work it now I eat the 20% on workout days and 15% non nomaly under 100 seems to working well
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    Quote Originally Posted by Duramaxhd View Post
    I always seem to pull something in my shoulder when doing deadlift not sure why
    I'm thinking that you jerk the bar off the ground without pulling the slack out of the bar. If you preload your upper back by pulling the slack out of the bar before you initiate the deadlift I think this should fix it. Again, make sure your shoulders/scapula are depressed, that they're NOT retracted (touching each other), just depressed, and that you pull the slack out of the bar before you begin the pull.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  19. Senior Member
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    Thanks i nomaly try to grip the center of the bar and pull it up with right hand then grip left then right
    Shoulder was better I mashed the hell out of it and maybe cause what u said I tried to keep back tight pulled them back a bit
    Last week's sets is when I pulled it
  20. Senior Member
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    Today 9-22-13 5-3-1week cycle 1

    Current weight 228

    Preworkout-gameday 1 scoop=shaking lol
    Intra-bcaa\saa

    5 min elliptical
    Foam rolling everything I could
    LaCrosse ball smash
    Stretching

    Military press 5-3-1
    Warmup barx10 65x5 85x5 95x3
    Working sets 125x5 145x3 155x3
    Joker set 165x1 no spotter so called at that

    Assisted chins 90 off weight
    5x10

    Facepulls
    60x10 70x15x5 read another log really made sure my form was good abs tight

    close grip bench press
    95x10 135x8x4 155x6

    Hiit cardio 30 sec on 30 off total of 8 cycles

    No gym Friday or Saturday had to work 8 and 10 hr days

    Diet is good have lots of energy to lift

    Gameday at one scoop = shaking bad lol but was manageable

    Really think the stretching has been a good addition to my routine

    Think that now that sean had me reread the book I'm on the right path my lifts are improving a lot

    Going to skip deloading this next week and go straight to next cycle then deload after this one

    Squats 5's tomorrow going to try to get some vids up

    Thats all I got thanks for reading

    Edit: close grip was superseted with 70x8x5 easy bar curls
  21. Senior Member
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    Today 9-23 5's week cycle 2

    Current weight at 4:45am was 231 wtf?

    Preworkout gameday 1 scoop
    Intra bcaa\saa

    5 min elliptical

    Foam rolling legs and back
    LaCrosse ball smash all tight spots
    Stretching

    After carefull consideration I decided to cut some weight from my squat to work on depth and form

    Warmup barx10 105x5 135x5 165x3
    Working sets 175x5 205x5 225x10 205x5 175x10

    Front squat
    105x10x5

    Hyperextensions
    20x5

    Landmine 180's
    80x10x5

    No cardio pressed for time today

    Foam rolling at home

    Stress at work today then traffic jam on the way home lead to crappy day at the gym i felt really good but was pissed at the world lol

    Front squats are still really uncomfortable to me cant get it to rest right

    Landmine 180s were good ive done them in the past but moved away from them for some reason

    Thats all I got thanks for reading
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    Today 9-24 cycle 2

    Current weight at 4:45 am was 228 (thats more like it)

    Preworkout 1\2 scoop gameday 1 scoop condense

    Intra bcaa\saa

    5 min treadmill
    Foam rolling legs and back
    LaCrosse ball smash shoulders back
    Stretching

    Bench press 5's
    Warmup barx10 85x5 105x5 125x5
    Working sets 135x5 155x5 175x7 155x5 135x10
    Banded pullaparts between every press set under and overhand

    Incline db press
    65x8x4 65x5

    Kroc rows
    65x10-15x5

    Behind the head db tricep extensions
    30x10x4 35x10

    Good workout today, no real issues except when pressing sometimes when pressing up one arm will get ahead of the other a bit got to work on that

    Decided that on first and last set no more then 10 no matter what

    Other then preworkout cardio I think im going to ditch cardio after and see what happens been doing cardio for a year straight in one form or another

    Foam rolling at home

    That all I got thanks for reading
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    dont worry if your weight moves up and down a bit day to day.. as long as its trending down and not trending up. i usually only weigh myself like twice a week, cause really you only want to lose like a pound a week or so, its hard to see that on a daily basis..

    good work though man!
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    Yea I dont worry about it too much ive lost over 160lbs so far like u said as long as its not going up it was 227 this morning I give it another week then im going to cut another 100 calories
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    9-26 cycle 2 5's week

    Current weight at 4:45 am 226.5

    Preworkout 1\2 scoop gameday 1 scoop ignite2
    Intra bcaa\saa

    10 min cardio
    Foam rolling legs and back
    LaCrosse ball smash shoulders\legs
    Stretching shoulders and legs

    Deadlift 5's
    Warmup step deficit 135x5 155x5 185x3
    Working sets 205x5 235x5 265x8 235x5 205x10

    Superset
    One leg DB good mornings with lungs
    Both two 20 lbs DB 8x4
    25lbs 8x1 per side

    Standing cable crunches
    110x5x10

    Great day today, legs feel like jello
    One legged DB good mornings were hard to balance at first but got easier with each set

    Tomorrow is a day off plus my birthday turning 32 really wish I would have decided to change my life and get into lifting at an earlier age

    Foam rolling at home with laCrosse ball smash

    Watch Ironman 3 lol

    Thats it for today thanks for reading
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    Nice work out man! That single leg stuff is killer. I wanna add back single leg Romanian deads soon. I always do quad dominant exercises single legs already though.

    I know that feeling of wishing to get into this quicker. Better late then never though!

    I wanna see iron man 3 myself! And happy early birthday man!
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by Duramaxhd View Post
    I belive I read it somewhere in jim's book the he did it to help with bar travel and less pressure on the shoulder

    Not really confident in my form on any of my lifts thought it mite help
    he talked about using the false grip for the Over Head Press not flat BP.
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    Quote Originally Posted by rob112 View Post
    Nice work out man! That single leg stuff is killer. I wanna add back single leg Romanian deads soon. I always do quad dominant exercises single legs already though.
    Im just trying different things out to see what works and helps boost the main lift for some reason my squat keeps suffering one week ill to great next ill tank
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    Quote Originally Posted by Duramaxhd View Post

    Im just trying different things out to see what works and helps boost the main lift for some reason my squat keeps suffering one week ill to great next ill tank
    Hmm maybe the recovery...
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    I got to be honest here I am afraid to eat cause I dont want to go back to the way I was
    Been dieting for over a year now id like to hit 200 before going back up some
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    I know u cant gain strength with out eat though hard choice to make
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    Think about adding in some BCAAs inbetween the meals then. Just get something flavored and you'll enjoy it too. No biggie man.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Is recommend modern BCAA for value and leucine content.


    Also, make the meals count...like if it makes you feel better eat big after the workout as your muscles are primed to receive nutrients. I know a guy who only has cheat meals on leg days(messy ass meals) and still is very lean. He is a physique guy.

    Just throwing out some ideas. Also check the nutrition section here in the weightless category. Very smart guys in there.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    It's funny u recommend that cause I just picked up a tub of complete for the stretch of 5 hrs at work where we dont eat and I head home for dinner
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    Quote Originally Posted by Duramaxhd View Post
    It's funny u recommend that cause I just picked up a tub of complete for the stretch of 5 hrs at work where we dont eat and I head home for dinner
    That's good stuff too. It has the whey hydroslate. Plus the LCLT in it help recovery as well. That could help you out man.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Good day today, good birthday, legs have been sore all day but feel strong not like yesterday after the workout where I didn't think they would support me lol

    Tomorrow after sons soccer game is OHP day looking forward to it think its going to be a good one

    Took couple doses of bcaa's between meals total 2 servings going to see if this will make any impact on recovery and workouts
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    9-28 cycle 2 5's OHP

    Current weight 9 am 231

    Preworkout condense\ gameday
    Intra bcaa\saa

    7 min elliptical

    Foam rolling legs, back and shoulders
    LaCrosse ball smash same as above
    Stretching shoulders and legs

    Military press
    Warmup barx10 65x10 85x5 105x3
    Working sets 115x5 125x5 145x6 125x5 115x10
    Banded pullaparts over and underhand between all sets heavy band

    Chins
    90 off bodyweight 8x5

    Facepulls
    105x10x5

    Superset
    Close grip bench press with hammer curls
    155x8x5
    Hammers
    45x8x5

    No cardio

    This workout was great, ate a good meal beforehand It just felt good not much else to say

    Thats all I got sorry for it being so short lol
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    9-30 3's week cycle 2

    Current weight at 4:45 am 231

    Preworkout 1\2 scoop gameday
    Intra bcaa\saa

    7 min elliptical

    Foam rolling legs and back
    LaCrosse ball smash tight spots
    Stretching

    Squat
    Warmup barx5 105x10 135x5 165x3
    Working sets 186x3 215x3 245x5 215x3 185x8

    Front squat
    115x ??? See comments

    Hyperextensions
    35lbs plate 10x5

    Hafe-kneeling cable anti-rotation press
    30x10x5

    Comments
    Ok still cant get front squat right maybe got a few good reps but most were fail crushed my throat once. ive watched so many vids on this it I lost count
    I had to call it or I was going to throw the barbell across the room
    Other then that everything else was great been feel really good the past few days just feel light on my feet cant explain it

    Looking to crush bench press tomorrow

    If anyone has some tips or solid alternatives to front squat let me know I may just go back to zerchers

    Thats it thanks for reading
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    Bummed out no gym past 3 days working 12's may have to work 8 10 or 12 tomorrow
    Debating either to start this cycle over, start the week over or go the next 5 days straight not sure what to do
    Really hate it when my plan get f'ed up
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