TGR's Training: 5-3-1, Mountain Dog, and whatever else...

Page 1 of 335 123 ... Last
  1. TGR's Training: 5-3-1, Mountain Dog, and whatever else...


    This will be my new log, including my workouts/routine, diet, and pictures of puppies.

    K9 puppies, to be clear.

    I will start this off with my first ever 5-3-1 cycle, using this pattern given to me by Atanoc:

    Name:  ImageUploadedByTapatalk1416440053.906099.jpg
Views: 1066
Size:  105.3 KB
    My accessory work will vary, and I'll incorporate exercises I learned doing Mountain Dog routines.

    I dunno my true maxes because I've never done the main lifts first, at least not in a couple years, and I've never had a reason to find my max.

    For the sake of starting numbers, I'll use what Jefit sees as my 1RM based on since I started using it to track my exercises.

    OHP: 174

    Bench: 252

    Squat: 388.5

    Deadlift: 418

    If I find after my first cycle that these numbers are too high/low, I'll adjust as needed.

    I don't know my starting weight, but I'll update that frequently as well. My goal is to get down to 190 (slowly).

    I will post videos frequently for form check. I welcome any and all criticism and advice. I want to perform these lifts with the best technique I possibly can.

    Welcome!
    Not a rep but a fan of Finaflex.


  2. I'm here man! Let's get her Rollin'!!
    FINAFLEX REP
    Visit our website at finaflex.com
    http://anabolicminds.com/forum/workout-logs/255232-turff49-quest-success.html#post4620379
    •   
       


  3. Subbed, in for gains and to see how 5/3/1 treats you

  4. In! Should be a nice switch up for you
    Justin
    Instagram: legsthesizeofkegs

  5. ...in to observe and learn something from you guys..
    FINAFLEX REP
    Visit our website at finaflex.com
    •   
       


  6. Hi.

    Best be a lot of film in here!

  7. Usually your true, gut-busting 4RM is about 90% of your 1RM (they say). So if you know what your 4RM is for any of the lifts, use that as your training max for now. Just sayin'
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. Quote Originally Posted by turff49 View Post
    I'm here man! Let's get her Rollin'!!
    Quote Originally Posted by Swolbraham View Post
    Subbed, in for gains and to see how 5/3/1 treats you
    Quote Originally Posted by joh408 View Post
    In! Should be a nice switch up for you
    Quote Originally Posted by wasme View Post
    ...in to observe and learn something from you guys..
    Quote Originally Posted by liftandswim View Post
    Hi.

    Best be a lot of film in here!
    Quote Originally Posted by Hyde View Post
    Usually your true, gut-busting 4RM is about 90% of your 1RM (they say). So if you know what your 4RM is for any of the lifts, use that as your training max for now. Just sayin'
    Welcome!

    Well, I'm not certain, but I don't believe that I can hit any of those numbers x4... :/
    Not a rep but a fan of Finaflex.

  9. Quote Originally Posted by RegisterJr View Post
    Welcome!

    Well, I'm not certain, but I don't believe that I can hit any of those numbers x4... :/
    My training maxes are calculated at:

    OHP: 155

    Bench: 225

    DL: 375

    Squat: 350
    Not a rep but a fan of Finaflex.

  10. Day 1, chest pump.

    Name:  ImageUploadedByTapatalk1416480215.179273.jpg
Views: 650
Size:  282.5 KB

    I hit a rep PR on bench.

    Bam.
    Not a rep but a fan of Finaflex.
  11. TGR's Training: 5-3-1, Mountain Dog, and whatever else...


    Barbell Bench Press 273.33

    1m rests-

    Set 1 : 45x5
    Set 2 : 95x5
    Set 3 : 115x5
    Set 4 : 135x3
    Set 5 : 160x3
    Set 6 : 185x3

    3m rest-

    Set 7 : 205x10 PR

    I would've attempted 1 more if I had a spotter.

    Jefit now calculates my 1RM at 275

    Barbell Incline Bench Press 225.5

    1m rests-

    Set 1 : 135x5
    Set 2 : 155x5
    Set 3 : 185x5
    Set 4 : 205x3
    Set 5 : 135x16

    Leverage Chest Press 126.67

    Weight per side, 1m rests-

    Set 1 : 90x10
    Set 2 : 100x8
    Set 3 : 115x3
    Set 4 : 90x7

    SUPERSET:

    Dumbbell Bent Over Delt Raise 45

    Set 1 : 30x15
    Set 2 : 30x15
    Set 3 : 30x13

    Spider Crawl N/A

    Start overhead, work below the waist and back up to = 1 rep

    Set 1: 3 Lap/Rep
    --
    Set 2: 3.5 Lap/Rep
    --
    Set 3: 3 Lap/Rep
    --


    Over and Back 80

    BB press, touch chest and press, touch traps and press = 1 rep

    Set 1 : 60x10
    Set 2 : 50x8
    Set 3 : 40x7

    Arm Circles 10

    Set 1 : 10 Lap/Rep
    Set 2 : 10 Lap/Rep
    Set 3 : 10 Lap/Rep
    Set 4 : 10 Lap/Rep

    I took the photo after the flat bench presses, but by the time I was done my shoulders were jacked up.

    Today was a good day.
    Not a rep but a fan of Finaflex.

  12. In for this nice pressing!
    Hi-Tech Pharmaceuticals Representative
    ✯Use Code SWOLE30 to save an additional 30% OFF
    ✯APSNutrition✯ALRIndustries✯LG Sciences✯
    ✯Hi-Tech✯FormutechNutrition✯IForce Nutrition✯

    ~Deadlift-405~Bench-370~Squat-425~ 1,200 Total
    www.YouTube.com/c/TheSwoleNurse

  13. Following ALONG!
    Strong Supplement Shop
    - Board Rep -
    Check out our deals at strongsupplementshop.com

  14. Awesome start and with a PR to boot!!
    FINAFLEX REP
    Visit our website at finaflex.com
    http://anabolicminds.com/forum/workout-logs/255232-turff49-quest-success.html#post4620379

  15. Quote Originally Posted by turff49 View Post
    Awesome start and with a PR to boot!!
    Heck yeah!! Way to get this log started!!! Looking awesome!
    The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Isaiah 40:28b-29

  16. In.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. That's the way to start things off.. nice job Thomas.
    FINAFLEX REP
    Visit our website at finaflex.com

  18. Nice work man! Solid PR on the first day
    Justin
    Instagram: legsthesizeofkegs

  19. Congrats on the PR. Now keep going!

  20. Quote Originally Posted by NurseGray View Post
    In for this nice pressing!
    Thanks for joining Gray!

    Quote Originally Posted by mountainman33 View Post
    Following ALONG!
    Welcome Mountain!

    Quote Originally Posted by turff49 View Post
    Awesome start and with a PR to boot!!
    Thanks Turff! I liked doing bench first.

    Quote Originally Posted by love2liftkat View Post
    Heck yeah!! Way to get this log started!!! Looking awesome!
    Log complete. Welcome!

    Quote Originally Posted by Sean1332 View Post
    In.
    Always great having the pro in here.

    Quote Originally Posted by liftandswim View Post
    Congrats on the PR. Now keep going!
    I expect great things in the coming months.

    Quote Originally Posted by joh408 View Post
    Nice work man! Solid PR on the first day
    Wish it was more, but I've never been a great or dedicated presser.

    Quote Originally Posted by wasme View Post
    That's the way to start things off.. nice job Thomas.
    I know that's your one-arm PR... Thanks Simon!
    Not a rep but a fan of Finaflex.

  21. I don't really agree w/ the 90% being a 4RM either lol; but I do think you should certainly be able to work up to your TM any day if you need to - you can always up it later if you start too light. But if you're unsure about that 350 squat, go down to like 335 or something you've done a lot. Remember, on the 3rd week each cycle you're going to be working singles up to or past your TM.

    If that makes more sense at all.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Quote Originally Posted by Hyde View Post
    I don't really agree w/ the 90% being a 4RM either lol; but I do think you should certainly be able to work up to your TM any day if you need to - you can always up it later if you start too light. But if you're unsure about that 350 squat, go down to like 335 or something you've done a lot. Remember, on the 3rd week each cycle you're going to be working singles up to or past your TM.

    If that makes more sense at all.
    I am thinking about lowering that weight. Maybe 335-345. I'm certain I could hit a single for those with lower volume warming up.

    Do you think I should up my bench max any since I hit 10 on a 3+AMRAP? Or just leave that alone for now?
    Not a rep but a fan of Finaflex.

  23. I'd go 335, based on your recent training and what you're telling me now. It should be a weight that you are 100% confident in hitting (and have hit, ideally multiple times). If you've benched 230-235 many many times, then go for it I say. But no more than that; you can always add 10lbs in 3wks instead of 5 if it's still way too light.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. @liftandswim you've done some 5/3/1 haven't you?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Hyde View Post
    @liftandswim you've done some 5/3/1 haven't you?
    Yes.

    And I'll say that I think he should lower his squat to something he's VERY comfortable with. I think he could benefit from manageable weights, for now, to hone his technique some.

    And keep your bench where it's at. Stop freaking out about starting too low lol. Strength will come. If you do thinks right, a year from now you'll look back and laugh that you were ever worried with some of this trivial stuff.
  •   

      
     

Similar Forum Threads

  1. Danb's Mountain Dog and everything else log
    By Danb2285 in forum Workout Logs
    Replies: 1849
    Last Post: 02-12-2017, 04:26 PM
  2. Kbayne Reverse Dieting, Mountain Dog, and Much More
    By kbayne in forum Workout Logs
    Replies: 324
    Last Post: 12-18-2014, 11:34 AM
  3. Mountain Dog / John Meadows Intra-Product
    By The Solution in forum Supplements
    Replies: 27
    Last Post: 10-01-2014, 06:54 PM
  4. My dog and his paw problem!
    By pantera101 in forum General Chat
    Replies: 21
    Last Post: 04-05-2008, 01:48 PM
  5. how do you train the muscle inbetween the tricep and bicep?
    By stankydanky in forum Training Forum
    Replies: 41
    Last Post: 02-17-2008, 05:26 PM
Log in
Log in