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

[Sean1332]

how's the new oep?

 

[Est1969]

how's the new oep?

After one dose, I honestly can't say I noticed it much. I feel like it is more effective than the new jack3d, but again don't read too much into that as I have only taken it one time. I will give it more time. I look forward to seeing how the new Versa 1 kicks in as well.

Missing my old Craze formulation. Nothing was better than that for focus and determination.

 

[Est1969]

JANUARY 27

PWO: CRAZE, HEMAVOL

START OF CYCLE 10

OVERHEAD SHOULDER PRESS (DELOADED)

65 X 5
85 X 5
95 X 3
105 X 5
125 X 5
135 X 10

BARBELL INCLINE BENCH PRESS

135 X 10
145 X 10
155 X 10 PR

WEIGHTED CHINS

BW 10; +25 10, +35 10, +45 7

WEIGHTED DIPS

BW 20; +25 20, +35 20, +45 20

Not a bad day. The last time I finished at 135 was in June and I pressed 7 reps. Plus I scored a PR on the incline.

 

[Sean1332]

Good pushing man. OHP feeling better?

 

[Est1969]

Felt really good. You would think that I could press a 170 if I could 10 reps of 135. I will take my time and keep pushing PRs on my assistance work. By April I will be back at 170 to give it another go.

 

[Est1969]

JANUARY 29

BARBELL DEADLIFTS (CYCLE 10, WEEK 1)

195 X 5
245 X 5
295 X 3
320 X 5
370 X 5
420 X 6

LYING LEG CURLS

140X10X4

HANGING LEG RAISE

10/6/6

Coming off a cold and didn't get enough sleep last night. I though I would be ok but felt very weak and light-headed in the gym. Frankly I am amazed that I pulled 420 x 6

 

[Sean1332]

I'm amazed you even bothered with an accessory afterwards lol I pulled after being sick last time and felt like I was hit by a train and called it quits. Good pull for no sleep and light headed though

 

[rockme]

I'm amazed you even bothered with an accessory afterwards lol I pulled after being sick last time and felt like I was hit by a train and called it quits. Good pull for no sleep and light headed though

I'll say. That's a hell of a pull

 

[Est1969]

I'll say. That's a hell of a pull

Thanks guys.

 

[Est1969]

JANUARY 30

PWO: ALPHAMINE, HEMAVOL

BARBELL BENCH PRESS

125 X 5
155 X 5
185 X 4
200 X 5
235 X 5
265 X 7

DUMBBELL SHOULDER PRESS

60 X 8 X 3

WEIGHTED CHINS

BW 10; +25 10; +35 10; +45 7

WEIGHTED DIPS

BW 10; +25 20; +35 20; +45 20

Last attempt at 265 was in October with 5 reps. Added 2 to that total today.

 

[Sean1332]

chin-ups with 45lbs is pretty impressive man. I haven't gotten past 25 haha

 

[Est1969]

chin-ups with 45lbs is pretty impressive man. I haven't gotten past 25 haha

Thanks man! I have been struggling for weeks to get that 8th rep. Got so damn close today!

 

[Est1969]

FEBRUARY 1

PWO: EC

BARBELL SQUATS (CYCLE 10, WEEK 1)

125 X 5
160 X 5
190 X 3
205 X 5
235 X 5
270 X 10 (PR FOR REPS AT 270)

LYING LEG CURLS

140 X 10 X 3

 

[JoeySon]

super late sub lol

 

[Est1969]

FEBRUARY 4

PWO: NONE

BARBELL SHOULDER PRESS

65 X 5
80 X 5
95 X 3
115 X 3
130 X 3
145 X 6

BARBELL INCLINE BENCH PRESS

135 X 15
135 X 10
115 X 15
115 X 15
115 X 15

WEIGHTED CHINS

+25 10, +35 10, +45 8

WEIGHTED DIPS

BW 20, +25 20, +35 20, +45 20

PECT FLYES

195X10
195X7


My best at 145# is 8 reps set in October. I flubbed my form after my 6th rep and let the bar drift forward, which ruined my stance. Next week is 155#. My best at 155 is 5 reps set in October.

 

[Sean1332]

Hey where ya at dude??

 

[Est1969]

Been away for many frustrating months nursing injured hamstrings. Continued doing light work on the 5/3/1 and 5x5 routines and got into a frustrating cycle of healing/re-injuring the hamstrings.

I upped my daily protein intake to 150-200g per day for the past 6 weeks and seemed to greatly accelerate the healing process. In fact, I have been completely pain free for about a month. Mentally I am starting to get over the fear of hurting myself, but I remain significantly "deloaded" on my deadlift work, but am increasing the reps and my confidence.

So, on with the log...

PWO: 10g BCAA. 1 craze. 1 Hemavol.

OHP:
5X60
5X75
3X90
5X95
5X110
5X125

CLOSE GRIP BENCH PRESS:
10 X 115
10 X 135
10 X 160

WEIGHTED DIPS:
+0 18
+45 18
+70 10
+90 10
+90 10


WEIGHTED PULL UPS

+0 8
+25 6
+35 7
+45 6
+35 7

 

[Est1969]

11/5/13

PWO: 4 ISATEST. 1 CRAZE. 1 HEMAVOL. 10G BCAA

DEADLIFT:

5 X 125
5 X 160
3 X 190
5 X 205
5 X 235
14 X 270

FRONT SQUATS

10 X 95
10 X 95
10 X 105

 

[rockme]

Hey bro. I remember you. Welcome back. Did you do any cold/heat therapy on the ham? Mine has been a little iffy lately and i just wanted to see how you got yours to be pain free

 

[Sean1332]

Welcome back

 

[Est1969]

Hey bro. I remember you. Welcome back. Did you do any cold/heat therapy on the ham? Mine has been a little iffy lately and i just wanted to see how you got yours to be pain free

Hey bro.

I tried cold and heat. Tried resting them until they were pain free, and then hurt them again once I started lifting.

I really think that I wasn't getting enough protein to repair the muscles, and then they would just get worse after the next deadlift session. BOTH hamstrings hurt with equal intensity. I never took seriously the idea of taking 200g+ of protein daily. But once I got in the habit of doing that, my muscles came back quickly. Some days I would slack into my typical 75g day and the pain would come back. I would then heap on the protein and I swear I could feel the pain abate after two hours.

Now I am pain free. Very very happy about that.

 

[rockme]

Hey bro.

I tried cold and heat. Tried resting them until they were pain free, and then hurt them again once I started lifting.

I really think that I wasn't getting enough protein to repair the muscles, and then they would just get worse after the next deadlift session. BOTH hamstrings hurt with equal intensity. I never took seriously the idea of taking 200g+ of protein daily. But once I got in the habit of doing that, my muscles came back quickly. Some days I would slack into my typical 75g day and the pain would come back. I would then heap on the protein and I swear I could feel the pain abate after two hours.

Now I am pain free. Very very happy about that.

75 g protein/day is awfully low. What is your height/weight? I'm sure you know about the minimum 1 g protein/lb BW. And I know you don't weigh 75 lbs! It is not too surprising that you couldn't heal with such soft nutrition. 5/3/1 is tough, and it requires you to eat big. You and Sean originally got me on the 5/3/1 and at first did not like it. I have since got back on it using the first set last template and am enjoying it. But keep the protein at at least 1 g/lb, bro

 

[Est1969]

rockme,

204 this morning. I agree with you 100%. I have always focused on what "not" to eat with the goal of losing fat, and resisted counting my macros. Now that I have lived through the consequences, I am logging all my intake with a phone app and I top off at the end of the day with whey protein if I am short 200g.

 

[Est1969]

11/7/13

PWO: 10G BCAA, 1 CRAZE, 1 HEMAVOL, 4 ISATEST, 4 BETA ALANINE

FLAT BENCH PRESS
5 X 95
5 X 120
3 X 145
5 X 155
5 X 180
14 X 205

INCLINE BENCH PRESS
10 X 105
10 X 125
10 X 145

PtWO: 40g protein

Notes: Gotta love pickup spotters. I gave my usual speech: "Just stand back and come in if I am about to die." Of course my spot steps in on 14 with two index fingers under the bar and says ' CMON BRO ALL YOU!' Yeah...not all me if you touch the bar fool. Really pissed me off. So stick an * on rep 14.

 

[rockme]

11/7/13

PWO: 10G BCAA, 1 CRAZE, 1 HEMAVOL, 4 ISATEST, 4 BETA ALANINE

FLAT BENCH PRESS
5 X 95
5 X 120
3 X 145
5 X 155
5 X 180
14 X 205

INCLINE BENCH PRESS
10 X 105
10 X 125
10 X 145

PtWO: 40g protein

Notes: Gotta love pickup spotters. I gave my usual speech: "Just stand back and come in if I am about to die." Of course my spot steps in on 14 with two index fingers under the bar and says ' CMON BRO ALL YOU!' Yeah...not all me if you touch the bar fool. Really pissed me off. So stick an * on rep 14.

Excellent workout. Concise and to the point. It's what I like most about 5/3/1. I hear you on the spotters, as I am the same way. I always let them know in detail how I want to be spotted, and that's to just hang back after the lift off and come in if the weight is going to crush me.

That's a crazy PWO you got there, man.

 

[Est1969]

11/8/2013

PWO: 10G BCAA, 1 CRAZE, 1.5 HEMAVOL, 3G BETA ALANINE, 4 ISATEST

SQUATS:

105 X 5
130 X 5
155 X 3
170 X 5
195 X 5
220 X 12

Had to get back to work. Will do some assistance work on the weekend and start the 2nd week with OHP on Monday.

 

[Est1969]

NOV 11

PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 4 ISATEST, 3MG BETA ALANINE

OHP:
5 X 60
5 X 75
3 X 90
3 X 105
3 X 120
8 X 135

CLOSE GRIP BENCH PRESS:

8 X 135
8 X 160
6 X 180

 

[Est1969]

NOV 12

PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

DEADLIFT:

5 X 125
5 X 160
3 X 190
3 X 220
3 X 250
12 X 285

FRONT SQUATS:

8 X 95
8 X 105
6 X 115

 

[Est1969]

NOV 14

FLAT BENCH:
5 X 95
5 X 120
3 X 145
3 X 165
3 X 190
12 X 215

INCLINE PRESS:
8 X 125
8 X 145
6 X 170

 

[Est1969]

NOV 17

PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

SQUATS:

5 X 105
5 X 130
3 X 155
3 X 185
3 X 210
10 X 235

At least three more in the tank, but my goal was to hit an estimated 310 1rm and up that 1-5# each workout so I don't blow my recovery. Hams feel very solid... no pain

Did some weighted pulls (finished at 10 x +25), weighted chins (finished with 7 x +45) and weighted dips (finished with 10 x +90)

 

[Est1969]

NOV 18

PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

OHP:

5 X 60
5 X 75
3 X 90
5 X 110
3 X 125
6 X 140

CLOSE GRIP BENCH PRESS

5 X 145
5 X 170
5 X 190
5 X 190

 

[Est1969]

NOV 19

PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA

DEADLIFTS

5 X 150
5 X 185
3 X 220
5 X 275
3 X 315
5 X 350

They were tearing down the glass around the cages today so I could not do any Front Squats. Finished with HLRs.

 

[Est1969]

NOV 21

PWO: 1 CRAZE, 1 HEMAVOL, 3G BETA ALANINE, 10G BCAA, 4 ISATEST

BENCH PRESS

5 X 95
5 X 120
3 X 145
5 X 180
3 X 205
11 X 225

INCLINE BENCH PRESS

5 X 135
5 X 160
5 X 180

 

[Est1969]

NOV 23

PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

SQUATS:

5 X 105
5 X 130
3 X 155
5 X 195
3 X 220
8 X 250

 

[Sean1332]

Have you checked out Beyond 5/3/1 yet?

 

[Est1969]

Sean,

Hey bro how have you been. Yes, I have a copy and have read several times. Thank you!

 

[Sean1332]

Sean, Hey bro how have you been. Yes, I have a copy and have read several times. Thank you!

Doin good man. Still creepin on your log, waitin to see you catch back up to your big pulls again.

 

[Est1969]

Sean,

I ignored advice from the book and slapped on weight to my max for Deadlifts this week. There was a slight pain in my hams the next day, but it is gone now. I am going to roll with the standard progression for a couple months from here and then jump up again.

I am itching to get back to the mid fours on my DL.

Thanks for following along.

Cheers,

 

[Est1969]

Question: I get this pain inside my right elbow when I finished a set of squats. I don't feel it during the lift, but when I rack the bar and release it is very sore.

No pain noticed during weighted chins, weighted dips, bench, or OHP. Any thoughts?

 

[Sean1332]

Question: I get this pain inside my right elbow when I finished a set of squats. I don't feel it during the lift, but when I rack the bar and release it is very sore. No pain noticed during weighted chins, weighted dips, bench, or OHP. Any thoughts?

Could be how you grip it. I used to get that when I had an extremely narrow grip and slightly lower bar position, and I was letting my hands bare some of the load, which made me feel it in the elbows. I'd just make sure your hands aren't having too much of the load on them.

 

[Est1969]

I will watch that. I keep my thumb over the bar so I don't grip it. I might be pushing the bar towards my shoulders (not up) and this is stressing my elbow.

 

[Est1969]

Thanks for the tip bro! Always appreciate your advice.

Could be how you grip it. I used to get that when I had an extremely narrow grip and slightly lower bar position, and I was letting my hands bare some of the load, which made me feel it in the elbows. I'd just make sure your hands aren't having too much of the load on them.

 

[Est1969]

NOV 24 TO 31

Deload week. I hate deload weeks...but I always seem to get stronger when I have the discipline to honor them. Back to logging Dec 2.

 

[Est1969]

DEC 1

PWO: 1 CRAZE, 1 HEMAVOL

OHP:

5 X 60
5 X 75
3 X 90
5 X 100
5 X 115
9 X 130

CLOSE GRIP BENCH PRESS:

10 X 115
10 X 135
10 X 175

DUMBBELL ROWS

5 X 10 X 90

 

[Est1969]

DEC 4

DEADLIFTS:

5 X 150
5 X 190
3 X 225
5 X 245
5 X 285
9 X 320

FRONT SQUATS

3 X 10 X 95

 

[Est1969]

DEC 5

BENCH PRESS

5 X 105
5 X 135
3 X 160
5 X 175
5 X 200
10 X 225

INCLINE BENCH PRESS

10 X 105
10 X 125
10 X 145

 

[Est1969]

DEC 6

SQUATS

5 X 110
5 X 135
3 X 160
5 X 175
5 X 205
12 X 230

HLR

3 X 8

Widened my grip on the squats, and this eliminated my elbow pain.

 

[Est1969]

DEC 7

OHP

5 X 60
5 X 75
3 X 90
3 X 105
3 X 120
6 X 140

CLOSE GRIP BENCH PRESS

8 X 135
8 X 160
8 X 185

CABLE FLYES
UNWEIGHTED CHINS

 

[Est1969]

DEC 10

PWO: 1 CRAZE, 1 HEMAVOL, 10G BCAA, 3G BETA ALANINE, 4 ISATEST

DEADLIFTS

5 X 150
5 X 190
3 X 225
3 X 265
3 X 300
7 X 340

Very easy lift. Did them all with overhand grip. Hams feel very good with no pain at all.

FRONT SQUATS:

8 X 85
8 X 100
8 X 115

 

[Sean1332]

strong double overhand ya have for reps, man