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

[Sean1332]

hell ya man! how's your back feel???

 

[Est1969]

hell ya man! how's your back feel???

Last year, before I started learning squats and deads, back pain was a constant part of my life. After 8 months of squats and deads I have ZERO back pain of any sort. I try to tell my old fart friends this but they look at me like I told them to set fire to their hair.

My back feels absolutely amazing. I'm a huge fan of 5/3/1!

 

[Sean1332]

Good deal man, that's awesome. I'm glad you got me onto 531, I'm loving it so far. I'll post up my last workout tonight after dinner w the wife. Do you plan on tryin any new lifts this cycle?

Clear your inbox btw

 

[Est1969]

Thanks man. Front Squats are on my list cos I am terrible at them. Gotta fix that someday. Look forward to the log.

Mailbox cleared.

Good deal man, that's awesome. I'm glad you got me onto 531, I'm loving it so far. I'll post up my last workout tonight after dinner w the wife. Do you plan on tryin any new lifts this cycle?

Clear your inbox btw

 

[Est1969]

NOVEMBER 2

PWO: 1/2 CRAZE, HEMAVOL

BARBELL BENCH PRESS

120 X 5
150 X 5
180 X 3
195 X 5
225 X 5
255 X 7 PR!

DUMBBELL INCLINE BENCH PRESS

70 X 10
70 X 10
60 X 10

CHINS

10/10/10/10/11

UW DIPS

20/20/20/20/20

Wow, the bench felt very good today. I hit my PR easily and had one left in the tank. Unspotted, full reps. I felt noticeably stronger. However, my assistance work was weaksauce. Cut the inclines short and only put up 12 reps on the 5th set of chins. Squats on Sunday. Gunning for another PR there.

 

[Sean1332]

Good lifts man. You'll get that PR easy

 

[Est1969]

NOVEMBER 3

PWO: HEMAVOL. 200MG CAFFEINE, 25MG EPHEDRINE
IWO: NONE

It's been awhile since I've used this PWO. I have to say, for something so basic I am reminded that it is the best. Good energy for my workout.

BARBELL SQUATS

115 x 5
145 x 5
175 x 3
190 x 5
215 x 5
245 x 12 PR!

LYING LEG CURLS
130 X 10
140 X 10
120 X 10
140 X 10
130 X 10

LEG PRESS

270 X 10 X5

My reps are getting pretty far ahead of the weight progression as I learn to be more efficient on the Squat. I was thinking about bumping up the weight progression to 20# per month. But then again, Wendler doesn't say anything about this kind of scenario so perhaps I will just continue to trust the system and leave it alone. Any thoughts on this?

 

[Sean1332]

I would see no problem with it, but then again I'm definetly a master of this program. Would be good to hear Rodja's thoughts on it.

 

[Est1969]

Thanks. If he's not looking in here I will ask him.

 

[Est1969]

NOVEMBER 5

PWO: CRAZE, HEMAVOL
IWO: COMPETE

BARBELL SHOULDER PRESS
65 X 5
85 X 5
105 X 3
120 X 3
140 X 3
155 X 5

CHINS

10/10/10/10/13

DIPS

20/20/20/20/30

Definitely hitting my plateau here. I didn't go for any shoulder assistance exercises today as my delts were sore and tired. They just do not recover as quickly as the rest of me so I gave em a break. Appearance-wise they look very good and defined. No complaints.

 

[Est1969]

NOVEMBER 7

PWO: CRAZE, HEMAVOL

BARBELL DEADLIFT

185 X 5
225 X 5
280 X 3
320 X 3
370 X 3
420 X 7

Damn 12 sided plates didn't cooperate with me this time. The last set I had to reset my footing and grip twice, ruining my flow and concentration. Oh well. Not a bad pull for me by any means.

My elbows seem to be toughening up and getting less sore from deadlifting. My legs are also looking harder and meaner. I'm really liking the deadlift dividends.

 

[Est1969]

NOVEMBER 8

PWO: HEMAVOL. CAFFEINE 200mg. EPHEDRINE 25mg

BARBELL BENCH PRESS

120 X 5
150 X 5
180 X 3
210 X 3
240 X 3
270 X 5 PR

DUMBBELL INCLINE BENCH PRESS

65 X 8
65 X 8
65 X 8
65 X 8

CHINS

10/10/10/10/17

UW DIPS

20/20/20/20/20

PECTORAL FLYES

195 X 10 X 5

 

[Sean1332]

17 chin ups on the last set?? nice man. I'm still struggling

 

[Est1969]

Thanks man! When I got home from the gym I ordered a dip belt from Amazon. Time to turn up the heat on my chins and dips.

17 chin ups on the last set?? nice man. I'm still struggling

 

[Sean1332]

cool! I'm planning on buying a belt this weekend as well. I'm sure I'll end up havin I order one online but hoping to find one in a sporting goods store..maybe..

it'd be pretty gnarly if you started bustin out chin-ups with a 45# dangling from your waist

 

[Est1969]

^^
Got my belt. Been adding 20# to my chins. Really pumps up the arms!

 

[Sean1332]

damn! thats great man

that's it..I'm ordering one tomorrow. never had a chance to find one this weekend

 

[Est1969]

NOVEMBER 11

PWO: CRAZE, HEMAVOL
IWO: COMPETE

SQUATS:

115 X 5
145 X 5
175 X 3
200 X 3
230 X 3
260 X 10 PR!

LYING LEG CURLS

155 X 10 X 4

LEG PRESS

180 X 10 X 4

HANGING LEG RAISE

6/6/6/6/6

The last rep of squats was real tough to get up. I got cocky and didn't set the safety pins. Kinda had a "oh ****" moment as got into the last rep. I will not do that again...

 

[Sean1332]

haha have you ever dropped a squat before? scary ****

good PR bud

 

[Est1969]

Never dumped a bench press, dropped a squat or a dead. That day is coming soon though, lol.

haha have you ever dropped a squat before? scary ****

good PR bud

 

[Est1969]

NOVEMBER 12

PWO: CRAZE, HEMAVOL, 200MG CAFFEINE, 25MG EPHEDRINE

OVERHEAD SHOULDER PRESS

70 X 5
85 X 5
105 X 3
130 X 5
145 X 3
165 X 3

DUMBBELL INCLINE SHOULDER PRESS

60 X 8 X 5

CHINS

BW+20: 10 REPS
BW+20: 10 REPS
BW+25: 8 REPS
BW+35: 7 REPS
BW+35: 9 REPS

DIPS:

BW+25: 20 REPS
BW+25: 20 REPS
BW+35: 20 REPS
BW+45: 15 REPS
BW+55: 10 REPS

Really enjoy the new dip belt. Chins and dips now feel like weight training and not cardio. It's a Harbinger and very comfortable.

 

[pyrobatt]

NOVEMBER 12

PWO: CRAZE, HEMAVOL, 200MG CAFFEINE, 25MG EPHEDRINE

OVERHEAD SHOULDER PRESS

70 X 5
85 X 5
105 X 3
130 X 5
145 X 3
165 X 3

DUMBBELL INCLINE SHOULDER PRESS

60 X 8 X 5

CHINS

BW+20: 10 REPS
BW+20: 10 REPS
BW+25: 8 REPS
BW+35: 7 REPS
BW+35: 9 REPS

DIPS:

BW+25: 20 REPS
BW+25: 20 REPS
BW+35: 20 REPS
BW+45: 15 REPS
BW+55: 10 REPS

Really enjoy the new dip belt. Chins and dips now feel like weight training and not cardio. It's a Harbinger and very comfortable.

Love my harbinger dip belt. Subed

 

[Sean1332]

just bought mine thanks to you

 

[Est1969]

NOVEMBER 14

PWO: CRAZE, HEMAVOL
IWO: COMPETE

BARBELL DEADLIFTS
185 X 5
230 X 5
280 x 3
350 x 5
395 x 3
440 x 5

LYING LEG CURLS

140 X 10 X 5

LEG PRESS

180 X 10 X 3
270 X 10 X 2

HANGING LEG RAISE

6/8/6/6/6

My deads felt good today. I needed one more rep to get a 1rm PR, but this is still my best lift on a 5/3/1 "one" day. It is also the first time I have pulled 440# raw. So I am still breaking new ground in this lift. Adding 10# to my raw max for Cycle #8 and taking a deload after I do my Bench and Squat days.

 

[Sean1332]

Nice work. I'm definetly looking forward to Week 3 again.

It's an awesome site seeing that bar bend when you pull the slack out of it.

 

[Est1969]

WEIGHT CHECK:

I hit 220 this morning! Started 5/3/1 7 Months ago at 212. I ran a 4 point caliper test and got 9% BF. I think just by eyeballing myself I bet I am really 10 to 12% (as you can see from my photo). So I packed on 8 pounds without adding any fat, so I am very happy with my 5/3/1 progress. Slow, steady, and forward. Great stuff. Wish I had this program years ago.

 

[Sean1332]

That's great man! Thise are solid gains that you'll definetly be keeping. Nice BF numbers..

 

[Est1969]

NOVEMBER 16

PWO: CRAZE, HEMAVOL
IWO: COMPETE

BARBELL BENCH PRESS
120 X 5
150 X 5
180 X 3
225 X 5
255 X 3
285 X 4 PR!

DUMBBELL INCLINE BENCH PRESS

60 X 10 X 5

WEIGHTED CHINS

20 X 10
20 X 10
25 X 10
35 X 6
35 X 7

WEIGHTED DIPS

25 X 20
25 X 20
35 X 20
45 X 17
45 X 17

PECTORAL FLYES

195 X 12
195 X 10
195 X 10

Today's Bench felt very good. Maybe from working with the Harbinger? I took the 285 off the rack and though it felt light and knew it was going to be a good set.

 

[Sean1332]

I bet it's the belt! It was a good change in your routine.

 

[Est1969]

NOVEMBER 18

PWO: CRAZE, HEMAVOL, ECY
IWO: COMPETE

BARBELL SQUATS:

115 X 5
145 X 5
175 X 3
215 X 5
245 X 3
275 X 8 PR!

And that ends cycle 7 of 5/3/1!

 

[Sean1332]

nice way to go out with a bang!

any plans for deload week?

 

[Est1969]

Thanks man! Deload week for me is more of a mental deload. Lots of road bike, chins, dips, squats, front squats, and whatever the hell else I feel like doing. Everything done at whim, which gets me back in the mood for another 5/3/1 cycle.

nice way to go out with a bang!

any plans for deload week?

 

[Est1969]

CYCLE 7 SUMMARY

Just like the last cycle, I hit 7 PR's in this cycle. What is interesting is that I hit a PR on the flat bench everytime I stepped up to the plate. I had been getting stuck on the bench, but definitely busted through that plateau to gain some solid ground. I also PR'd my Squat with every attempt. The 7 PR's were:
SQUAT: 11/3, 11/11 and 11/18
BENCH: 11/2, 11/8 and 11/16
DEADLIFT: 11/1
OHP: N/A


All maxes will be increased for Cycle 8:

SQUAT: From 322 to 332.
DEADS: From 517 to 527.
BENCH: From 332 to 337.
OHP: From 193 to 195.

 

[rockme]

NOVEMBER 7

PWO: CRAZE, HEMAVOL

BARBELL DEADLIFT

185 X 5
225 X 5
280 X 3
320 X 3
370 X 3
420 X 7

Damn 12 sided plates didn't cooperate with me this time. The last set I had to reset my footing and grip twice, ruining my flow and concentration. Oh well. Not a bad pull for me by any means.

My elbows seem to be toughening up and getting less sore from deadlifting. My legs are also looking harder and meaner. I'm really liking the deadlift dividends.

Dude, my gym has octagon shaped plates. Totally sucks for deads. Great log btw. Just curious, what is your protocol for cycling off pwo supps?

 

[Est1969]

Dude, my gym has octagon shaped plates. Totally sucks for deads. Great log btw. Just curious, what is your protocol for cycling off pwo supps?

Thanks. I do not cycle off Hemavol, and take it before every workout. When I am done with the Craze tub I will take a week or two off and replace that stim with something else. Not really a disciplined protocol; I tend to go with how I feel as far as PWOs go, and I really dislike going into the gym without some kind of stim.

Opinions on this always welcomed.

 

[Sean1332]

I've been rockin straight bulk caffeine w/hemavol. I tried a PNI Prodigy sample and the **** was pretty good. I'm stickin w/ condense outside of that. Neurosurge looks interesting and stackable w/ hemavol. What are you thinkin of gettin?

 

[rockme]

My pwo cocktail is Hemavol in tablet form (10), bulk creatine mono at 5 g, bulk caffeine at 100 mg, bulk beta alanine at 1 g...Lately I've been also adding 1000 mg creatinol-o-phosphate. I use this before every workout 5Xweek for 10 weeks. I then cycle off everything for 2-3 weeks. When I'm off, I do bulk BCAAs at 10,000 pre,5,000 intra, and 5000 post. Get decent pumps and energy off this approach, but I absolutely miss my reg pwo concoction when doing this. Not really planning on deviating from this pattern or selection.

 

[Sean1332]

sounds like some good dosing.with bcaa's I've just been taking nutra bulk modern bcaa and puttin 20grams into a half gallon jug and just drink that from pre through post. honestly I just like the peach tea taste lol

'69, I got my dip belt in. gonna be tryin that out for all my assistance lifts during deload week. hopefully that'll get my bench up like it did yours

 

[Est1969]

NOVEMBER 26

PWO: CRAZE, HEMAVOL, ECY

BARBELL SHOULDER PRESS

70 X 5
85 X 5
105 X 3
115 X 5
130 X 5
150 X 6

DUMBBELL INCLINE BENCH PRESS

60 X 10
60 X 10
60 X 10
60 X 7
60 X 7

WEIGHTED CHINS

+25 X 10
+25 X 10
+25 X 8

WEIGHTED DIPS

+0 X 20
+35 X 20
+35 X 20

Not my best work. I finished a bottle of Anabeta OG at the start of my deload week. It's like my appetite hit a brick wall after eating like a beast while on Anabeta. Rather than force myself to eat I said "f - it" and let it slide. Today I am down to 217 from 220 and just not feeling very powerful today. My shoulders are freaking weak and the OHP is my problem exercise in the 5/3/1 lineup. I don't feel confident and am getting intimidated by the weight. Hope I can get my head back in the game and push it forward. Ordered another bottle of Anabeta OG. I took the increased appetite for granted while I was on it, and now I really miss it.

Accessory work was weak today too. I gotta get myself back on track!

 

[Sean1332]

Eh just got done with a holiday weekend, no one feels up to par. I'm sure you'll be more motivated for your next lift since you've recognized it now.

 

[Est1969]

How crazy is it that I lost 3# over Thanksgiving week? It's amazing how much 5/3/1 has changed me: I used to fight to keep weight off, now I fight to put it on. I will take the latter problem any day.

Eh just got done with a holiday weekend, no one feels up to par. I'm sure you'll be more motivated for your next lift since you've recognized it now.

 

[Est1969]

NOVEMBER 27

WEIGHT: 216

PWO: JACK3D MICRO, HEMAVOL, YOHIMBINE HCL, CAFFEINE

BARBELL DEADLIFT

195 X 5
235 X 5
285 X 3
310 X 5
355 X 5
405 X 10 PR!

LYING LEG CURLS
130 X 10 X 3

HANGING LEG RAISE
8/5/5

Lost another pound. Just don't have the stomach for food. I went dirty yesterday for lunch and went to McD: Chicken, fries, ice cream. It seems the only way I can put some calories together. A fresh bottle of Anabeta OG is on the way.

Felt much better at the gym today. 10 reps at 405# gives me a 1rm PR. Really felt like by glutes, quads, and hams pitched in equally for the effort. My form looks good as far as I can tell. Felt great leaving the gym and feel great now.

 

[Sean1332]

405x10...**** yeah man. that's awesome. you can always drink your calories when you feel like you're majorly lacking. my breakfast is whey protein, whole milk, peanut butter, oats or granola into a blender. may not be the ideal meal but it gets me my macros easily. Anabeta is becoming my new favorite supplement. Tryin out slinsane right now

you should replace your mcd's with sonic popcorn chicken...I hit that about once a week haha

 

[rockme]

NOVEMBER 27

WEIGHT: 216

PWO: JACK3D MICRO, HEMAVOL, YOHIMBINE HCL, CAFFEINE

BARBELL DEADLIFT

195 X 5
235 X 5
285 X 3
310 X 5
355 X 5
405 X 10 PR!

LYING LEG CURLS
130 X 10 X 3

HANGING LEG RAISE
8/5/5

Lost another pound. Just don't have the stomach for food. I went dirty yesterday for lunch and went to McD: Chicken, fries, ice cream. It seems the only way I can put some calories together. A fresh bottle of Anabeta OG is on the way.

Felt much better at the gym today. 10 reps at 405# gives me a 1rm PR. Really felt like by glutes, quads, and hams pitched in equally for the effort. My form looks good as far as I can tell. Felt great leaving the gym and feel great now.

If you have no appetite, I suggest filling a blender with skim milk, oats, almond butter, banana, and cottage cheese. Better than Mcd. Unless of course you were due for a cheat meal. It's funny how you mention coming off the anabeta made you lose your appetite. When I came off ABE, my hunger went through the roof. I think the ABE was really making use of carbs and stabilizing blood sugar for me. Because when I came off, I was ravenous

 

[AaronJP1]

I've been rockin straight bulk caffeine w/hemavol. I tried a PNI Prodigy sample and the **** was pretty good. I'm stickin w/ condense outside of that. Neurosurge looks interesting and stackable w/ hemavol. What are you thinkin of gettin?

ConDense is simple and effective....

 

[Sean1332]

ConDense is simple and effective....

I've bought 4 consecutive tubs of it haha, I never do that with supplements. (maybe someone can hook me up with a purus tshirt?!?! )Usually I bounce around with prewo. I'm still buying hemavol also while they have the heavy hitters stack around for the free vitamins lol

69' - how's that yohimbe treat you??

 

[Est1969]

I like yohimbine in small doses. Works great in the gym...I just gotta be careful with the dose or it makes me feel very cracked out.

I've bought 4 consecutive tubs of it haha, I never do that with supplements. (maybe someone can hook me up with a purus tshirt?!?! )Usually I bounce around with prewo. I'm still buying hemavol also while they have the heavy hitters stack around for the free vitamins lol

69' - how's that yohimbe treat you??

 

[Est1969]

NOVEMBER 29

PWO: WHITE FLOOD, HEMAVOL, ECY

BARBELL BENCH PRESS

120 X 5
150 X 5
180 X 3
195 X 5
225 X 5
255 X 8

DUMBBELL INCLINE BENCH PRESS

60 X 10 X 3

WEIGHTED CHINS (+25#)

10/8/8

WEIGHTED DIPS (+35#)

20/20/20

PECTORAL FLYES

195 X 10 X 3

My PR on the bench is 285 x 4. This comes in as a very close second. But, I am more proud of this performance. My reps felt very controlled and solid. My butt stayed on the bench, and I really got my leg drive into the lift. I've been focusing on my leg drive for months, and am just now starting feel like it is contributing to my lift in a material way. I really got a good "full body" feel after the lift. Looking forward to squat day. I am looking for 255 x 11 reps. The weight progression on squats has finally caught up to bench press so that this month they are exactly the same. Next month squats will pull ahead (at last).

 

[Sean1332]

Good liftin dude!! I'll be lookin forward to seein that squat

 

[Est1969]

NOVEMBER 30

WEIGHT CHECK: 215#. Still dropping weight. I have not implemented any of the food advice given to me, so nobody to blame but me. On the upside, I look good at 215 and I have felt strong at the gym, with the exception of Monday which was the first day after Thanksgiving laziness.

PWO: WHITE FLOOD, HEMAVOL, ECY This stack feels pretty good. Not amazing like the old Craze, but solid!

BARBELL SQUATS:

120 X 5
150 X 5
180 X 3
195 X 5
225 X 5
255 X 11 PR!

LYING LEG CURLS

145 X 10
145 X 10
145 X 10
145 X 8
145 X 8

LEG PRESS

180 X 8
180 X 8
180 X 8
180 X 8
270 X 8

HANGING LEG RAISE

8/6/6

Got that PR! The last set required 2 rests of about 5 seconds each. Don't know if that is cheating or not, but my heart was pounding but I still had gas in my legs. Time to put some time into conditioning! All my reps looked solid, at breaking parallel. The 8th rep was a bit sloppy as I leaned forward a bit, but 9 through 11 were back on my feet.

Here is a graph showing my estimated 1RM on Squats over time. x=days; y=est 1RM. Calculated by JEFIT, which uses a slightly different algorithm than the standard. Who the hell knows why.