HOOAH47- Training North of Vag: 5/3/1

[hooah47]

Decided to finally start a log. I've been using 5/3/1 for about a year and a half now. I've got experience with several other methods, but I keep finding myself reverting back to 5/3/1. I see there are several other guys using it also. Starting a new cycle with the Boring But Big 3 month challenge.. about to go back on blast, so I'll be pounding calories and packing on mass like crazy.

Wednesday 10/22/14
Week 1, Day 1
OHP Day

OHP TM: 200
Bench TM: 355

OHP 1x5x130 (65%)
* SS Chins x10
OHP 1x5x150 (75%)
* SS Chins x10
OHP 1x9x170 (85%)
* SS Chins x10

Bench (competition pause)
5x10x177.5 (50%)*SS Chins 5x10

Fat Bar Barbell Curl 3x10x65
* (Super slow reps)

DB French Press Crazy 8s
8x8x25
* (Decline bench, 8 sec rest)

DB RDF
3X10X25
* (Super slow reps)


Called it quits there for the night.. all the chins had me spent. I trained later than usual, and didn't take a pre. I was worn out. All in all a great workout. No complaints.

 

[hooah47]

Friday 10/24/14
Deadlift Day
Pull TM: 540
Squat TM: 535

Deadlift
5x350 (65%)
5x405 (75%)
9x460 (85%)

SSB Squat
5x10x267.5 (50%)

Seated Cable Rows
3x10x210

Ab Wheel
5x20

Glenn B Shrugs
100x88lb KB


Good workout tonight. Felt strong as ****. Wendler doesn't recommend going for extended reps on the top set during the BBB 3 month challenge, but I can't resist. Cut it off at 9 though. I should also note, all of my training maxes are set at approximately 90% of my true max.

 

[hooah47]

Tuesday 10/28/14
Bench Day
Bench TM: 355
OHP TM: 200

Bench 5x230 (65%)
SS Chins x10
Bench 5x265 (75%)
SS Chins x10
Bench 9x300 (85%)
SS Chins x10

OHP 5x10x100 (50%)
SS Chins 5x10

JM Press 3x10x135

Wrist Roller 5x10 lb

Fat Grip Hammer Curls 3x10x25
(Super slow)


Another solid workout.. been off for a couple days, so I was ready to kill it. Everything was spot on, and I'm loving the super sets of chins between every pulling movement.

 

[hooah47]

Thursday 10/30/2014
Squat Day
Squat TM: 535
Deadlift TM: 540

Squat
5x350 (65%)
5x400 (75%)
10x455 (85%)

Deadlift
5x10x270 (50%)

Called it quits there. After the added reps on my top set of squats, I was spent. I managed to convince myself to finish my pulls though, which was a bitch considering I hate volume deads on account of the back pumps all but crippling me every time I do them. Got it done nevertheless. I typically alternate between conventional and sumo pulls throughout my warmups.. went ahead and did the same today on my rep work. I also use a double overhand grip for as much add I'm able.

 

[hooah47]

Sunday 11/2/2014
OHP Day
OHP TM: 200
Bench TM: 355

OHP 3x140 (70%)
SS Chins x10
OHP 3x160 (80%)
SS Chins x10
OHP 8x180 (90%)

Bench 5x10x177.5 (50%)
SS Chins 5x10

Fat Bar Barbell Curl
3x12x67.5 (super slow)

Chins x10

DB French Press Crazy 8s
8x8x25

RDF 3x10x30
(Super slow)

Nothing fancy today, just plain ol' hard work. Got in, got out. The 5x10 paused benches are already feeling lighter.. as well as the crazy 8s.

 

[Sean1332]

Awesome log, man. Strong as fûck.

 

[hooah47]

Awesome log, man. Strong as fûck.

Thanks brother. I was beginning to think no one was even reading this thing lol.

 

[Sean1332]

Thanks brother. I was beginning to think no one was even reading this thing lol.

haha I just saw it! I'm glad I did.

Have you ever competed?

 

[hooah47]

haha I just saw it! I'm glad I did.

Have you ever competed?

No, I actually haven't. I've been hoping to do a meet pretty soon, but I haven't had much luck finding one in my area.

 

[Sean1332]

No, I actually haven't. I've been hoping to do a meet pretty soon, but I haven't had much luck finding one in my area.

Have you checked powerliftingwatch.com? Few of us on here compete between PA, New England, TX, CA

 

[hooah47]

I haven't. I'll definitely check it out though. I'm in Illinois.. and Mark Motsinger lives fairly close to me. Him and his ex wife are the state chairs for the USAPL in Illinois.. but they're going through a divorce and I don't believe they've scheduled anything recently. I may have to look out of state.

 

[hooah47]

Friday 11/7/2014
Deadlift Day
Pull TM: 540
Squat TM: 535

Deadlift
3x380 (70%)
3x430 (80%)
3x490 (90%)

OLY Squat
5x10x267.5 (50%)

Seated Cable Rows
3x10x225

Ab Wheel
5x20

Glenn B Shrugs
100x88lb KB

Been or for a few days, super busy lately. I was in a bit of a rush today, so I hammered out my prescribed reps only, and got out. Still a decent workout nonetheless.

 

[hooah47]

Saturday Nov. 8, 2014
Bench Day
Bench TM: 355
OHP TM: 200

Bench 3x250 (70%)
SS Chins x10
Bench 3x285 (80%)
SS Chins x10
Bench 6x320 (90%)
SS Chins x10

OHP 5x10 x100 (50%)

Fat Grip Hammer Curls
3x10x30 (super slow)

JM Press
3x12x135

Triceps Pressdown
3x10x80

Wrist Roller
5x10lb

Incline Bench
25x135

Chins
2x10

Another solid night. Felt good so I threw in a little extra tricep work and a set of incline presses for ****s and grins.

 

[Sean1332]

Awesome benching man

 

[hooah47]

Awesome benching man

Thanks brother. I definitely feel like it's a weak point for me. It progresses, just seems to be slower than my squat and dl. I'm hoping to hit a 1600lb total on the platform early next year.

 

[atanocc]

Had too see what routine u running. Damn ur numbers are solid man.

 

[hooah47]

Had too see what routine u running. Damn ur numbers are solid man.

I've run the cube and it's variations a few times and I really like it.. but 5/3/1 is my go to. I like the simplicity, and the ease of adding or removing anything without negatively affecting progress.

 

[atanocc]

What part of IL u from if u dnt mind me asking. I was also looking into close by meets and I'm in Chicago area

 

[hooah47]

What part of IL u from if u dnt mind me asking. I was also looking into close by meets and I'm in Chicago area

Southern, about an hour south of Carbondale.. but I don't mind driving. I've got family in the Chicago area. I'd like to do one early in the year.

 

[throneof]

Following bruh

 

[hooah47]

Following bruh

Glad to have you on board bro!

 

[iddc]

You had me at "vag"

Haha!
Strong!

Subd,

 

[hooah47]

Alright, so I've had a hella busy couple weeks.. my schedule has been jacked. I decided to play a little catch up, on account of feeling like a lazy ass. Two sessions yesterday, one early and one later.

Sun, November 15 2014
Squat Day
Squat TM: 535
Deadlift TM: 540

Squat
3x375 (70%)
3x430 (80%)
3x480 (90%)

Deadlift
5x10 270 (50%)

Ended the first session there, in and out. No extra reps on this one, I was pressed for time and I knew I'd need the energy for another session later in the evening. Felt good, easy squats.

OHP Day
OHP TM: 200
Bench TM: 355

OHP 5x150 (75%)
SS Chins x10
OHP 3x170 (85%)
SS Chins x10
OHP 7x190 (95%)
SS Chins x10

Bench
5x10x177.5 (50%)
SS Chins 5x10

Fat Bar Barbell Curl (super slow)
3x10x70
SS
RDF (super slow)
3x10x30

Dumbell French Press Crazy 8s
8x8x30

Brutal training day. Definitely worth it.

 

[hooah47]

Tuesday 11/18/14
Deadlift Day
Pull TM: 540
Squat TM: 535

Deadlift
5x405 (75%)
3x460 (85%)
7x515 (95%)

SSB Squat
5x10x267.5 (50%)

Seated Cable Rows
3x12x225

Ab Wheel
5x20

Glenn B Shrugs
100x88lb KB

 

[hooah47]

Wednesday, 11/19/14
Bench Day
Bench TM: 355
OHP TM: 200

Bench 5x265 (75%)
SS Chins x10
Bench 3x300 (85%)
SS Chins x10
Bench 5x335 (95%)
SS Chins x10

OHP 5x10x100 (50%)
SS Chins 5x10

JM Press
3x15x135

Fat Grip Hammer Curls
3x10x30

Tricep Pressdown
3x10x90

Chins
2x10

 

[Sean1332]

Some hefty weight being moved

 

[hooah47]

Back at it finally, been moving so it's been hectic. Felt good to be back though!

Tuesday, 11/25/14
Squat Day
Squat TM: 535
Deadlift TM: 540

Squat
5x400 (75%)
3x455 (85%)
1x510 (95%)
1x565 (105%)
1x590 (110%)

Deadlift
5x10x270 (50%)

Felt strong tonight. Could've done more on my squats.. but knees were a little shaky so I called it. Still beltless, gonna have to break down and buy one I guess. I'm a cheap ass lol.

 

[Sean1332]

A beltless 590?? Animal

 

[hooah47]

A beltless 590?? Animal

Yessir. Haven't used a belt in several years, I think it's about time to invest in one though.

 

[LizKing531]

Sub'd - Some good numbers being slung around in here!

 

[hooah47]

Sub'd - Some good numbers being slung around in here!

Glad to have you on board!

 

[hooah47]

Thursday 11/27/14
Week 1, Day 1- Wave 2
OHP Day
OHP TM: 210
Bench TM: 360

OHP 5x135 (65%)
SS Chins x11
OHP 5x160 (75%)
SS Chins x11
OHP 7x180 (85%)
SS Chins x11

Bench (pause 1" off chest)
5x10x215 (60%)
SS Chins 5x11

Fat Grip Gironda Perfect Curl
(Super slow)
3x10x45
SS
Rear Delt Flye
(Super slow)
3x10x25

Dumbell French Press Crazy 8s
8x8x30

Great session. Felt strong. Today was the beginning of wave 2, so I increased training maxes accordingly. Per month 2 of the Boring but big challenge, my secondary movement also increased 10% to 60%. I watched a video on elitefts about bench accessories and opted to replace my traditional bench for the Boring but big sets with a 1" pause off the chest. Eric Spoto swears by them,and I really enjoyed them. Definitely tougher, but it really forces you to stay tight at the bottom of the press.

 

[RegisterJr]

Subd

 

[hooah47]

Subd

Welcome aboard!

 

[iddc]

Crazy strong!

 

[hooah47]

Any of you guys ever use the Gironda Perfect Curl?

 

[iddc]

Any of you guys ever use the Gironda Perfect Curl?

Nope, what's that?

 

[hooah47]

Nope, what's that?

Check it out on YouTube man. It's a standard barbell curl, but when your arms are fully extended at the bottom, you arch you back backward. As you curl the weight, you roll your body forward into the barbell at the peak position. It essentially gives you a greater range of motion. It was my first time using them, all I used was the bar and went as slow as I could. Really blew my biceps up.

 

[RegisterJr]

Check it out on YouTube man. It's a standard barbell curl, but when your arms are fully extended at the bottom, you arch you back backward. As you curl the weight, you roll your body forward into the barbell at the peak position. It essentially gives you a greater range of motion. It was my first time using them, all I used was the bar and went as slow as I could. Really blew my biceps up.

New to me but I'm going to check into it. Love trying new things.

 

[hooah47]

Haven't been on in a while.. Competing this weekend in Granite City, IL at an SPF meet. Anyone else going?

 

[Sean1332]

Good luck, bud

 

[hooah47]

Good luck, bud

Thanks man, I'll post results!

 

[RegisterJr]

Please do!

 

[Sean1332]

Goals?

 

[hooah47]

600 squat, 405 bench, 620 deadlift is what I'm shooting for.. but I'll be happy with at least a 1590 total.