Eatmoar, a powerlifter? Who knew! Lets kill 5/3/1!

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    glute ham raise
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    Alright. Had to rest yesterday because i had work from 6am to 5pm and then slept until 10pm lol. Currently at work till 4 now and going to CRUSHHHHHH my lift after work.

    Nothing like lifting after a huge rest day
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    So i decided to take @Sean1332 's template and make it into my own!

    Here was last nights lift:

    Bench

    barx30
    95x15
    115x12
    135x5
    160x5
    185x6
    160x6
    135x8

    (yes i know my bench is weak, still getting up there(

    Incline BB Bench

    105x10x5

    DB Rows

    70x10x5

    Hex Press
    40x13
    40x12
    40x10
    40x10
    40x10

    Tricep/Bicep work (2 super sets consisting of:

    Push downs SS db curls
    Overhead ext SS 21s

    Conditioning:

    6 30 yd springs super setted with some type of ab work, i did this for only 3 circuits since thats all i had time for.


    TIME TO GO SQUAT!
    •   
       

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    I like it! Good work. **** bench. I hate it.
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    Quote Originally Posted by Sean1332 View Post
    I like it! Good work. **** bench. I hate it.
    i just cant get hyped for it, but i want a bigger stronger chest lol. do you by any chance have any knowledge about prowlers? I want to buy one for conditioning. they look like such a beastly time.
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    It's an awesome conditioning tool. If you have the money, it's worth it. I believe Dick's sells them cheap.
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    Subbed

    Don't worry about bench man, mine sucks too but the good thing is it will go up from now on
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    Quote Originally Posted by Duramaxhd View Post
    Subbed Don't worry about bench man, mine sucks too but the good thing is it will go up from now on
    Thanks for joining! Yeah I really just want solid bench number. However id rather see my deadlift and squat numbers skyrocket.

    I'll check out dicks Sean, hopefully they won't break the bank to much.
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    Alright so tonight was mah squat day!

    Squats

    bodysquatsx20
    135x12
    155x8

    Working Sets

    195x5
    225x5
    255x8
    225x5
    195x10 (killed this set! felt so good)

    Front Squat (still getting the form down)
    75x11
    95x8
    115x5
    115x5
    115x5 (going to up the weight, kind of like a 3x5 progression here)

    GHRx4 super setted with 20lbs DB RDL (for extra stretch, i have to say i couldnt walk correctly after doing these since my hammy pump was out of this world)

    Walking Lunges with 80lbs on the BB

    A total of 60 yards (2 sets of 30 yds)

    6 Sets of Calf work consisting of calf raises with a 5 second hold and 3 sets of seated calf presses 20+ reps for pump.

    Im so used to doing heavy amounts of volume but for some reason, even though this doesnt seem like much volume, i had a huge pump and my legs were tired. I think im going to add leg extensions and hammy leg curls for a burn set next time.

    On that note, time for sleep. Have to be up early for an 8am lab so hopefully i can get a lift in before work tomorrow! Stay tuned folkZ
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    So far so good, forgot to add this lift!

    OHP Press 3x3 Week

    barx20
    65x12
    75x8

    95x4
    105x3
    115x6
    105x3
    95x6

    Side raises 20/1lbs drop sets x 3 sets

    Rear delt Face pulls
    100x12
    100x11
    100x12

    NG Chin ups

    Bwx8
    Bwx7
    Bwx6

    Tbar Rows (on hammer machine, lower back hurt and couldnt do these with the BB)

    90x11
    90x10
    90x10
    90x11
    90x10

    Preacher curls x5 sets
    Push Downs x5 sets

    Pretty good lift, i decided to add chin ups on random days to help with the back development. Also i love the pyramiding down! I feel the burn on that very last set and having two sets where you can go all out is so much to look forward to! So far im loving 5/3/1 im deadlifting today so im hitting that in an hour.

    Im adding some leg extension/leg curls to my DL day along with doing the same supplemental row work.
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    Good work, dude! I'm glad you're liking 5/3/1.

    As for the lower back and your rows; There's a Tony Gentilcore article that brings that up specifically. If you plan on rowing on your deadlift day, barbell rows would be a good addition seeing as your lumbar has already been worked, that way you can save your lumbar the rest of the week. I'll do barbell rows 5x3-5reps when I strip down the deadlift bar. Just more food for thought!
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    Quote Originally Posted by Sean1332 View Post
    Good work, dude! I'm glad you're liking 5/3/1.

    As for the lower back and your rows; There's a Tony Gentilcore article that brings that up specifically. If you plan on rowing on your deadlift day, barbell rows would be a good addition seeing as your lumbar has already been worked, that way you can save your lumbar the rest of the week. I'll do barbell rows 5x3-5reps when I strip down the deadlift bar. Just more food for thought!
    Alright, yeah i usaully do 5x10 pendlay rows after deadlift, should i be doing them at a 3-5 rep range instead? I thought the supplemental rows should be done at a "higher" rep range rather than 3-5. I had a crazy pump from those tbars the other day lol
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    Quote Originally Posted by EatMoar View Post
    Alright, yeah i usaully do 5x10 pendlay rows after deadlift, should i be doing them at a 3-5 rep range instead? I thought the supplemental rows should be done at a "higher" rep range rather than 3-5. I had a crazy pump from those tbars the other day lol
    Whatever you want bud! I just vary it. Just do whatever ya got in you. I was just bringin up the lumbar-ness.
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    Quote Originally Posted by Sean1332 View Post
    Whatever you want bud! I just vary it. Just do whatever ya got in you. I was just bringin up the lumbar-ness.
    okie, thanks man! I appreciate the help
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    My two last lifts, and today is a rest day (much needed!)

    Deadlift day 3x3 week

    135x12
    185x10
    225x8

    Working Sets
    275x3
    315x3
    345x7
    315x3
    275x10 (this was money! )

    Pendlay Row
    145x7
    165x5
    165x5
    175x5
    175x5
    (decided to go heavier on these, I was feeling it)

    Cable Low Row (wide bar grip)
    105x17
    120x15
    135x12

    Pullovers (vtaper)
    140x12
    140x10

    WG Pull ups to finish it

    Bwx5 (x3)

    Farmers walks super setted with abs, 4 rounds.


    Bench Day 3x3 Week

    Bench

    Barx25
    95x13
    135x8

    Working sets
    155x3
    175x3
    195x4
    175x3
    155x8

    Incline DB Press

    50x10 (x5)

    DB Rows

    75x10 (x5, super setted with incline press)

    Hex Press

    45x13
    45x11
    45x11
    45x9 (dead by the time i hit that last set)

    Biceps: 21s x 3, riper hammers x 2 , lying incline curls x 2
    Triceps: pushdowns x 4, overhead extensions x2


    I feel so drowsy and dead today, i feel like i need a stimulant break ASAP. And by ASAP I mean starting tomorrow because I already started my day with 2 scoops of alphamine

    Going to keep on with the ArA, ALCAR, and GMS and then use Stim Free focus for my preworkout as well. And I can lower my ALCAR dosage since focus xt has some alcar in it! win win.
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    Nice deadlifting buddy bet u felt that
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    feeling a little sick today, going to fight it and push myself to squat anyway. Prolly a bad a idea but hey lets hit it!
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    been sick sine sunday, havent lifted since sunday. I figured f it and im going to try to push through an OHP day today.
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    If you feel up to it get a lift in. I finally went today and it was great
    Justin
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    Maybe just drop the weights down to 60% or so. Like a Deload. Just to keep the motion practiced and the muscles conditioned.
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    I felt so good! Lifted and hit an ohp pr! Will update when I get home.
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    Alright i must update this:

    Sundays Lift (before i got sick)

    Squats 3x3 weeks

    barx17
    135x10
    185x6

    working sets
    210x3
    245x3
    275x5
    245x3
    210x6

    Front Squat
    95x9
    95x8
    120x5
    120x5
    135x10 (PR here, justwent for it and went hard!)

    GHR SS 20 lbs RDLS x 3
    Calf Work x6 sets super setted

    OHP 5/3/1 week (yesterdays lift)
    barx25
    65x15
    85x8

    working sets
    100x5
    110x3
    125x4
    110x3
    100x10

    Delt Destroyers with 25lbs x 3

    Tbar Rows SS Shrugs (same machine)
    90x5x10 (5x10)

    DB Bench Press
    55x12
    65x10
    65x8
    65x6
    65x6 (didnt want to push it, still felt sick)

    preacher curls x3 and pushdowns x3
  23. Professional Member
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    todays lift

    deadlift day 5/3/1 week
    135x14
    185x8
    22x8

    working sets
    290x5
    325x3
    365x4
    325x3 (almost didnt get this up aha)
    290x7

    WG Pull up
    BWx5x3sets

    Meadows Row
    75x15x3sets

    Cable low row (wide)
    120x16
    135x12
    135x10

    Pullover
    140x11x2sets

    Overhead extension x5
    SS with Hammer curls x5

    DB Concentration curls x2
    SS with pushdowns x2

    All my arm stuff took less than 10 minutes, 10-15 seconds rest between super sets, the pump was crazy..

    Im also back on ArA, had to stop because i was sick and i was taking NSAIDs.

    Time to get back on track here.
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    Nice lifting man! Where's that OHP PR from yesterday?
    Justin
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    Quote Originally Posted by joh408 View Post
    Nice lifting man! Where's that OHP PR from yesterday?
    i forgot it ! Because i wrote it off the to side since i wasnt supposed to go that high. i hit 155x1
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    Quote Originally Posted by EatMoar View Post
    i forgot it ! Because i wrote it off the to side since i wasnt supposed to go that high. i hit 155x1
    Sweet! I still haven't tried an OHP max yet
    Justin
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    heading to the gym to bench today, took yesterday off because i ended up not sleeping very well (only for about four hours) so I went to work in the morning went home and went to sleep.

    Going to hit the gym and then study for an anatomy exam thats on wednesday.

    Going to try and get that bench up!

    Also I can't wait to start another cycle. I may consider either skipping or shortening the deload period. The reason being is because i felt like I already "deloaded" when I was sick and skipped the gym for 4 days. So I may either just do an upper body 50% lift and lower body 50% lift and just deload over 2-3 days instead.

    Also ive been hitting Arms more frequently with less sets and they are growing like weeds. Also my back is freaking getting wide! I love it. Those extra rows are helping and i feel my DL getting stronger because my back can now hold that amount of weight coming up/at lock out. The front squats are giving my quads some new definition ive never had and that also a plus. i want to see how they add to my back squat.
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    Let me update ya on my last two lift:

    Squat 5/3/1 weeks

    135x12
    185x8

    225x6
    255x3
    285x3
    255x3
    225x6

    Front squat

    95x10
    115x8
    135x8
    145x5

    GHR SS 2lbs RDL x3
    Leg extensions 125x15x3
    Leg curl 110x15x4

    Calf work x5 sets


    New cycle (no deload, i dont feel it is needed as of now , will take one next cycle)

    OHP Cycle #2
    3x5 weeks

    65x12
    75x10

    95x5
    105x5
    120x6
    105x5
    95x10

    Tbar row super setted with 20lbs DB side raises will failure
    120x10x5

    DB bench press 55x10x5

    Rear flys
    105x11
    105x0
    105x9
    75x15 (burn out)

    Bicep/tricep work

    BB curls
    pushdowns
    overhead ext
    dips
    21s
    hammers
    -my buddy showed up and asked me to lift arms withhim so i did a little more than i usually do


    So i can see where frontsquats help with backsquat form. i was backsquatting out of the rack and felt really centered and balanced, more than usualy. i can tell front squats are helping a lot, glad i finally manned up and learned how to do them correctly.

    Also i am starting to recomp soon! Time to lose some BF. So here is what im going to follow:

    Eating only 100-200 kCals over maintenance on training days
    Carbs only Pre and post workout (And pre exam, taking an exam without carbs blows!)
    On off days eat 300 under maintenance
    Cardio 3-5 times a week ( i dont mind cardio, a mix of HIIT, LIIS, and others)

    Current maintence = 2700-2900 with different TDEE calcs so i am going to use 2800 for a start.

    So on my lifting dats ill eat 2900/3000
    -protein: stays the same 200g+
    -Fats: lower fats
    -carbs: higher cars 200g+

    Off days : 2500-2600
    -protein: stay the same
    -Fat: higher than on lifting days
    -Carbs: less, 150g or less (shooting for 100G and the rest in fats/carbs to meet kCals goals)

    I will also be running Finaflex 1-alpha for 8 weeks along with this recomp to see if i can get the most out of it.

    Im excited for it, recomp starts today
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    What's your current weight? just curious
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    Quote Originally Posted by Duramaxhd View Post
    What's your current weight? just curious
    This is a good question. I'm between 194-196 as of now. After my Super Bowl party I gained 10 lbs ahahah I never destroyed that much food in one night.
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    Thanks i always ask just to get an idea of calories to BW...

    I know what your saying after I hit 208lbs I had a big pizza cheat dinners 2 weeks in a row and gained 8lbs back never did get them back lol but 215ish is still good
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    Quote Originally Posted by Duramaxhd View Post
    Thanks i always ask just to get an idea of calories to BW... I know what your saying after I hit 208lbs I had a big pizza cheat dinners 2 weeks in a row and gained 8lbs back never did get them back lol but 215ish is still good
    Jesus that's insane . I'd love to eat pizza all day as a cheat day lol
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    Need to bump this thread. I've been so god damn busy with everything I keep forgetting to update this.

    Anyway the lifts are progressing nicely and all is well.

    I was deadlifting the other day during a huge snow storm and mid way up my ****ing belt rips! I was pissed. Glad my lower back is fine.

    So instead of doing squats today I am waiting for my new belt to come in tomorrow. So I decided to bro it out and do a pump shoulder /arm lift and 25 minutes of cardio.

    I also am about to start my recomp whenever I get the dieting down. I had an issue this past week with losing my appetite but it's back and hopefully here to stay. So now I can plan my diet accordingly.

    For now, I am off gents!

    Ps: I need a DL form check so I'm going to attempt to catch myself on video next DL day.
  34. Senior Member
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    What belt were you using?
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    Quote Originally Posted by PumpHouse View Post
    What belt were you using?
    A crappy one it seems lol.
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    Quote Originally Posted by jimbuick View Post

    A crappy one it seems lol.
    I've never seen a belt rip before lol.
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    Quote Originally Posted by PumpHouse View Post
    What belt were you using?
    Cheap ****ing belt. I liked it though, it suited me well for a long time.
  38. Senior Member
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    Did you invest is something decent this time around?
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    Quote Originally Posted by PumpHouse View Post
    Did you invest is something decent this time around?
    Yes, I bought that belt when I barley did anything heavy. But I bought some quality this time.
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    Quote Originally Posted by EatMoar View Post

    Yes, I bought that belt when I barley did anything heavy. But I bought some quality this time.
    What did you get?
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