Eatmoar, a powerlifter? Who knew! Lets kill 5/3/1!
- 01-23-2014, 03:48 PM
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!
- 01-23-2014, 03:50 PM
01-23-2014, 03:52 PM
01-23-2014, 04:01 PM
01-25-2014, 01:54 PM
My two last lifts, and today is a rest day (much needed!)
Deadlift day 3x3 week
275x10 (this was money! )
(decided to go heavier on these, I was feeling it)
Cable Low Row (wide bar grip)
WG Pull ups to finish it
Farmers walks super setted with abs, 4 rounds.
Bench Day 3x3 Week
Incline DB Press
75x10 (x5, super setted with incline press)
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.
01-25-2014, 02:01 PM
01-26-2014, 11:19 AM
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!
01-30-2014, 03:40 PM
been sick sine sunday, havent lifted since sunday. I figured f it and im going to try to push through an OHP day today.
01-30-2014, 04:16 PM
If you feel up to it get a lift in. I finally went today and it was great
01-30-2014, 04:22 PM
Maybe just drop the weights down to 60% or so. Like a Deload. Just to keep the motion practiced and the muscles conditioned.
01-30-2014, 05:45 PM
01-31-2014, 06:06 PM
Alright i must update this:
Sundays Lift (before i got sick)
Squats 3x3 weeks
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)
Delt Destroyers with 25lbs x 3
Tbar Rows SS Shrugs (same machine)
DB Bench Press
65x6 (didnt want to push it, still felt sick)
preacher curls x3 and pushdowns x3
01-31-2014, 06:08 PM
deadlift day 5/3/1 week
325x3 (almost didnt get this up aha)
WG Pull up
Cable low row (wide)
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.
01-31-2014, 06:17 PM
01-31-2014, 06:45 PM
01-31-2014, 06:58 PM
02-02-2014, 03:56 PM
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.
02-06-2014, 09:35 AM
Let me update ya on my last two lift:
Squat 5/3/1 weeks
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
Tbar row super setted with 20lbs DB side raises will failure
DB bench press 55x10x5
75x15 (burn out)
-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
02-06-2014, 02:55 PM
02-06-2014, 07:56 PM
02-06-2014, 08:02 PM
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
02-06-2014, 08:29 PM
02-16-2014, 08:10 PM
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.
02-16-2014, 08:15 PM
02-16-2014, 08:24 PM
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