1969's 5/3/1 log: Big But Boring.
- Thread starter Est1969
- Start date
atanocc
Active member
Yea been trying them all ever since dmaa been banned. Haven't found the one yet. But still lookin haha. Best one was muscle marinade with the dmaa. Never tried the Og craZe .
Still got some Other pwo I have to try though such as Gameday by MAN. Heard good things with its Dendrobium . We will see
Still got some Other pwo I have to try though such as Gameday by MAN. Heard good things with its Dendrobium . We will see
atanocc
Active member
Nice pressing man. try adding some more pulls (chins, rows ect) Might help the press improve. I like to do pull ups befor I start my OHP and helps a ton with stability as I use the lats as a shelf and biceps/forearms get warmed up so the bar won't feel so heavy.
Est1969
Active member
DEC 18
PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE
DEADLIFTS:
5 X 150
5 X 190
3 X 225
5 X 285
3 X 320
6 X 360
FRONT SQUATS
5 X 95
5 X 115
5 X 135
3 X 155
Deadlifts today felt fantastic. 3 reps overhand, and then switched to 3 mixed. I felt like I could have easily pulled 10, but kept it to six to beat a post-injury PR of 420# est. 1RM. I am tempted to bump up my training max by 10# for the next cycle as I have no soreness left at all in my hamstrings. Legs felt strong and recovered today.
PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE
DEADLIFTS:
5 X 150
5 X 190
3 X 225
5 X 285
3 X 320
6 X 360
FRONT SQUATS
5 X 95
5 X 115
5 X 135
3 X 155
Deadlifts today felt fantastic. 3 reps overhand, and then switched to 3 mixed. I felt like I could have easily pulled 10, but kept it to six to beat a post-injury PR of 420# est. 1RM. I am tempted to bump up my training max by 10# for the next cycle as I have no soreness left at all in my hamstrings. Legs felt strong and recovered today.
atanocc
Active member
Lol about the spotter. Yea I kinda see where that would b a distraction. One thing I learned is don't ask a short guy to spot u.. Cuz they have to lean more to get closer to the bar hahah. Had this guy spot (5'3ish) I went to arch my back by pulling my self up first on the bar and somehow I ended up ramming the guy in the balls with my head . Smh not cool.
But still good work man. 5 reps of 250 is awesome prob had at least one more without the distraction lol
But still good work man. 5 reps of 250 is awesome prob had at least one more without the distraction lol
Est1969
Active member
DEC 22
SQUATS:
5 X 110
5 X 135
3 X 160
5 X 205
3 X 230
9 X 255
Squats felt very good. Had one or two left in the tank. ROM is just breaking parallel. I cannot do ATG squats at this weight, but will do them during deload weeks.
PRONE LEG CURLS:
10 X 140
10 X 150
10 X 160
8 X 170
The curls were full reps until the last set, which was 3/4 reps. I have not curled like this since last December or so. Feels so amazing to be pain free in the hams. Put me in a great mood.
LEG PRESS
10 X 210
10 X 245
10 X 260
10 X 275
SQUATS:
5 X 110
5 X 135
3 X 160
5 X 205
3 X 230
9 X 255
Squats felt very good. Had one or two left in the tank. ROM is just breaking parallel. I cannot do ATG squats at this weight, but will do them during deload weeks.
PRONE LEG CURLS:
10 X 140
10 X 150
10 X 160
8 X 170
The curls were full reps until the last set, which was 3/4 reps. I have not curled like this since last December or so. Feels so amazing to be pain free in the hams. Put me in a great mood.
LEG PRESS
10 X 210
10 X 245
10 X 260
10 X 275
Est1969
Active member
DEC 29
New cycle day.
PWO: 1 CRAZE, 1 HEMAVOL, 25MG EPHEDRINE, 10G BCAA, 4G BETA ALANINE
OHP:
5 X 65
5 X 80
3 X 95
5 X 100
5 X 120
8 X 135
CLOSE GRIP BENCH PRESS
10 X 135
10 X 155
10 X 165
WIDE GRIP PULLUPS
2 X 10
Last week I really struggled with OHP. Today they went up strong a easy. I had at least two left in the tank. Can't figure that out...
New cycle day.
PWO: 1 CRAZE, 1 HEMAVOL, 25MG EPHEDRINE, 10G BCAA, 4G BETA ALANINE
OHP:
5 X 65
5 X 80
3 X 95
5 X 100
5 X 120
8 X 135
CLOSE GRIP BENCH PRESS
10 X 135
10 X 155
10 X 165
WIDE GRIP PULLUPS
2 X 10
Last week I really struggled with OHP. Today they went up strong a easy. I had at least two left in the tank. Can't figure that out...
Est1969
Active member
DEC 31
PWO: CRAZE, HEMAVOL, 10G BCAA, 4 ISATEST
DEADLIFTS:
5 X 160
5 X 205
3 X 245
5 X 265
5 X 305
8 X 345
FRONT SQUATS
10 X 95
10 X 95
10 X 105
I am impatient and added 25# to my deadlift this cycle. Just couldn't wait. They went up easily. I had about four left in the tank. My hams felt fantastic.
PWO: CRAZE, HEMAVOL, 10G BCAA, 4 ISATEST
DEADLIFTS:
5 X 160
5 X 205
3 X 245
5 X 265
5 X 305
8 X 345
FRONT SQUATS
10 X 95
10 X 95
10 X 105
I am impatient and added 25# to my deadlift this cycle. Just couldn't wait. They went up easily. I had about four left in the tank. My hams felt fantastic.
Est1969
Active member
Thanks throneof,
I am in the gym 6-7 days a week. The 2-3 days that I am not doing my 5/3/1 work I am targeting my weak points with assistance lifts. But those days are short sessions as well. I get my routine done in 30 minutes and split. For me, I have been getting the same results in 30 minutes as when I used to spend 90 minutes per workout. I think one can make alot of progress focusing on the big lifts, and skipping the rest.
Plus, I am 44 and have been lifting for 25 years. With all that mileage, it is easy to get burned out. I can keep my enthusiasm up by leaving the gym before I really want to, and saving it for the next day.
I am in the gym 6-7 days a week. The 2-3 days that I am not doing my 5/3/1 work I am targeting my weak points with assistance lifts. But those days are short sessions as well. I get my routine done in 30 minutes and split. For me, I have been getting the same results in 30 minutes as when I used to spend 90 minutes per workout. I think one can make alot of progress focusing on the big lifts, and skipping the rest.
Plus, I am 44 and have been lifting for 25 years. With all that mileage, it is easy to get burned out. I can keep my enthusiasm up by leaving the gym before I really want to, and saving it for the next day.
throneof
Active member
Argh... I hate it when I get a horrible spotter. If I have someone new spot me, I always explain in detail how I want to be spotted. Otherwise they swoop in wayyy too soon or put their fingers on it while saying "all you." Never assume someone knows how you want to be spotted. Good session though, man. I like how you stick to basic, compound movements.
pyrobatt
Well-known member
If asked to spot on bench don't stand up straight looking at your phone with your crotch near my head.
You bend almost like squats with your hands floating just below the bar an inch or 2 and only grab or help if asked or you see a stall*not a pause* let the person benching lift the weight. Don't block with your hands saying "only go this low bro" especially if you're spotting someone taller than 5'5. That **** gets annoying.
throneof
Active member
Wow, bro... that PWO. You take all that at once?
Est1969
Active member
Est1969
Active member
FEB 9
PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#7), ERASE, CRAZE, EPHEDRINE 25MG
SQUATS:
5 X 120
5 X 155
3 X 185
3 X 215
3 X 245
8 X 275
PRONE LEG CURLS
8 X 140
3 X 8 X 150
Good day on squats. Felt very challenging and left one in the tank. Motion felt very solid, stable, and controlled.
PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#7), ERASE, CRAZE, EPHEDRINE 25MG
SQUATS:
5 X 120
5 X 155
3 X 185
3 X 215
3 X 245
8 X 275
PRONE LEG CURLS
8 X 140
3 X 8 X 150
Good day on squats. Felt very challenging and left one in the tank. Motion felt very solid, stable, and controlled.