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  1. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 28 PWO: CRAZE, HEMAVOL, EC BARBELL BENCH PRESS 125 X 5 155 X 5 185 X 3 195 X 5 230 X 5 260 X 7 BARBELL OVERHEAD SHOULDER PRESS 95 X 10 95 X 10 105 X 10 105 X 10 105 X 10 WEIGHTED CHINS +0 10, +25 10, +35 10, +45 7 (PR) WEIGHTED DIPS +0 20, +25 20, +35 20, +45 20 PECTORAL FLYES...
  2. Est1969

    1969's 5/3/1 log: Big But Boring.

    Thanks bud! How do you grip the bar for deads normally? I go for as long as I can with overhand, then switch to alternate (usually for the last set).
  3. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 26 PWO: CRAZE, HEMAVOL, EC BARBELL DEADLIFT 185 X 5 245 X 5 295 X 3 315 X 5 365 X 5 (PR FOR RAW OVERHAND GRIP) 410 X 7 LYING LEG CURLS 140 X 10 140 X 10 140 X 10 155 X 8 LEG PRESS 180 X 10 270 X 10 360 X 10 PR
  4. Est1969

    1969's 5/3/1 log: Big But Boring.

    I use the same grip width as my bench press. Feet are shoulder width, have not tried staggered. Elbows are tucked. Can't remember what I was doing with my glutes. Will look at all of that this week and see if I can fix this.
  5. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 23 PWO: EC BARBELL SHOULDER PRESS: 70 X 5 90 X 5 105 X 3 115 X 5 130 X 5 150 X 2 (FAIL) WEIGHTED CHINS +0 10; +25 10; +35 10; +45 6; +0 10 WEIGHTED DIPS +35 20; +45 20; +45 20; +45 17 PECTORAL FLYES 195 X 10 OHP continues to regress. I am really trying to figure out what the...
  6. Est1969

    L-Arginine - Underrated?

    If you are susceptible to cold sores, know that arginine will trigger an outbreak.
  7. Est1969

    Managing Burnout

    Thanks Rodja. I am definitely a creature of habit and stick to the same assistance work week in and out. I will try to break that and see if it helps. Still freaking fearful of Deadlift day. I want to get my head into attacking and conquering the weight, and not just surviving it like a wuss.
  8. Est1969

    Tall/lean guys GTFIH!! Arm tips!

    I'm 6'4" Never had big arms either. But when I picked up a Harbinger dip belt I started mixing in weighted chins. +25# and +35# chins for 5 sets of 10 twice per week mixed into my 5/3/1 program. Followed by weighted dips +45# and +55# for 5 sets of 20. Nothing else I have done in over 20...
  9. Est1969

    Managing Burnout

    43 yrs. 6'4, 215# Been running 5/3/1 for 8 complete months (logged here) and the progress has exceeded my expectations. I run it 4x per week for 3 wks per month and one week off before upping the weights 10#/5# and repeating. After 8 months the weights are starting to intimidate me and I...
  10. Est1969

    1969's 5/3/1 log: Big But Boring.

    Yes. Fantastic book, thanks so much!
  11. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 16 BARBELL SQUAT: 115 X 5 150 X 5 185 X 3 225 X 5 255 X 3 285 X 8 PR! HANGING LEG RAISE 8/8/5 LEG PRESS 180 X 10 230 X 10 270 X 10
  12. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 14 BARBELL BENCH PRESS 120 X 5 150 X 5 180 X 3 225 X 5 255 X 3 290 X 2 BARBELL INCLINE BENCH PRESS 135 X 10 135 X 10 135 X 10 155 X 9 135 x 10 WEIGHTED CHINS +25 10, +35 10, +25 10, +35 7
  13. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 13 PWO: WHITE FLOOD, HEMAVOL, ECY BARBELL DEADLIFT 190 X 5 235 X 5 285 X 3 355 X 5 405 X 3 450 X 5 (weight PR) LYING LEG CURLS 145 X 10 145 X 10 145 X 10 150 X 8 150 X 7 LEG PRESS 180 X 10 230 X 10 320 X 10 270 X 10 360 X 8 PR HANGING LEG RAISE 5/5/5 Been consistently...
  14. Est1969

    1969's 5/3/1 log: Big But Boring.

    Thanks, but WTF is with my OHP? I am regressing. Gotta fix this sh%t
  15. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 10 OVERHEAD SHOULDER PRESS 70 X 5 85 X 5 105 X 3 130 X 5 150 X 3 165 X 2 BARBELL INCLINE BENCH PRESS 135 X 10 135 X 10 135 X 10 135 X 10 145 X 11 PR WEIGHTED CHINS +25 10 REPS, +35 10 REPS, +25 10 REPS, +25 10 REPS, +25 7 REPS WEIGHTED DIPS +45 20,20,20,19,18
  16. Est1969

    1969's 5/3/1 log: Big But Boring.

    Haha! Good thing it's all I know.
  17. Est1969

    1969's 5/3/1 log: Big But Boring.

    I am getting there. I think the 5/3/1 plan of adding 10# per month has really worked well for me. Before 5/3/1 I was injuring myself in the squat rack about once per month. Have not hurt myself once on 5/3/1 and I am getting into weights that I never attempted before.
  18. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 9 PWO: WHITE FLOOD, HEMAVOL, ECY BARBELL SQUAT 115 X 5 150 X 5 180 X 3 210 X 3 240 X 3 270 X 9 PR! LYING LEG CURLS 140 X 10 140 X 10 145 X 10 150 X 10 140 X 10 LEG PRESS 180 X 10 180 X 10 230 X 10 270 X 10 270 X 10 Dynamite squat day for me today. No wobbly reps either: each...
  19. Est1969

    1969's 5/3/1 log: Big But Boring.

    DECEMBER 7 BARBELL BENCH PRESS 120 X 5 150 X 5 185 X 3 210 X 3 240 X 3 270 X 4 DUMBBELL INCLINE BENCH PRESS 60 X 10 60 X 10 65 X 8 60 X 10 60 X 10 WEIGHTED CHINS (+25#) 10/10/10/10/10 WEIGHTED DIPS (+45#) 20/20/20/17/15 Weak flat bench day.
  20. Est1969

    1969's 5/3/1 log: Big But Boring.

    Thanks man. Yep it's a jefit graph
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