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

[Est1969]

DEC 13

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

FLAT BENCH PRESS

5 X 105
5 X 135
3 X 160
3 X 185
3 X 210
8 X 240

INCLINE BENCH

8 X 125
8 X 145
6 X 170

 

[atanocc]

Nice work man. How's the new craze going for u?? Or u still using the OG formula?

 

[Est1969]

Thanks man. I have two tubs of new Craze left. I will be sad when they are gone. Doesn't have the focus of the OG, but still the best among all that I have tried. Do you use a PWO?

 

[atanocc]

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

 

[Est1969]

DEC 14

SQUATS:

5 X 110
5 X 135
3 X 160
3 X 190
3 X 215
10 X 245

 

[Est1969]

DEC 15

OHP

5 X 60
5 X 75
3 X 90
5 X 115
3 X 130
4 X 145

CLOSE GRIP BENCH PRESS

5 X 145
5 X 170
2 X 5 X 190

STANDING DUMBBELL PRESS

3 X 8 X 45

 

[atanocc]

DEC 15 OHP 5 X 60 5 X 75 3 X 90 5 X 115 3 X 130 4 X 145 CLOSE GRIP BENCH PRESS 5 X 145 5 X 170 2 X 5 X 190 STANDING DUMBBELL PRESS 3 X 8 X 45

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]

Thanks for the pointers bro. I have never warmed up before an OHP, so I may give that a go to see if I can wring out any improvement.

 

[Est1969]

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.

 

[capo180]

Good work in here man! That OG craze was the sh!t. It was responsible for many PRs during the short time I used it.

 

[Est1969]

Thank you! I would love to get my hands on one more tub of that stuff.

 

[Est1969]

DECEMBER 19

FLAT BENCH PRESS
5 X 105
5 X 135
3 X 160
5 X 200
3 X 225
5 X 250

INCLINE BENCH PRESS
5 X 135
5 X 175
5 X 184

PULLUPS, DIPS, CABLE FLYES

Pickup spotter totally in my face and breaking my concentration. It happens...just happens too often.

 

[atanocc]

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

 

[Est1969]

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

 

[Est1969]

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...

 

[Est1969]

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.

 

[atanocc]

Nice work man. Usually it's best to stick with the set weights/reps but in your case after killing it with 8 reps and having 4 left in the tank .. I think it's safe to say It was a good call haha good job man. Keep it up brother!

 

[Est1969]

JAN 1

PWO: CRAZE, HEMAVOL, 10G BCAA

BENCH PRESS:

5 X 110
5 X 140
3 X 165
5 X 180
5 X 210
8 X 235

INCLINE BENCH

10 X 95
10 X 115
10 X 145

Bench progress continues to be stalled. Been a few weeks since I have progressed.

 

[Est1969]

JAN 2

PWO: 1.5 JACKED. 10G BCAA, HEMAVOL, CREATINE

SQUATS

5 X 120
5 X 150
3 X 180
5 X 195
5 X 225
10 X 250

HLR: 9, 7, 6

 

[Est1969]

JAN 5

PWO: 1 CRAZE, 15G BCAA, 4 ISATEST

OVERHEAD PRESS:

5 X 65
5 X 80
5 X 95
3 X 110
3 X 125
7 X 140

CLOSE GRIP BENCH PRESS

8 X 135
8 X 160
6 X 180

 

[Est1969]

JAN 7

PWO: CRAZE, 15G BCAA, DAA, CREATINE

DEADLIFTS

5 X 160
5 X 225
3 X 245
3 X 285
3 X 325
6 X 365

FRONT SQUATS

3 X 8 X 135

Easy lift. Next week will go for 5 x 385

 

[throneof]

Nice work in here broski. I noticed you keep your sessions fairly short. Are you getting the hypertrophy You want off of the volume you're going with?

 

[Est1969]

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.

 

[Est1969]

JAN 9

PWO: CRAZE, 15G BCAA, CREATINE

BENCH PRESS:

5 X 110
5 X 140
3 X 165
3 X 195
3 X 225
6 X 250

WEIGHTED DIPS

+45 X 20
+90 X 13
+90 X 13

WEIGHTED CHINS

+25 X 10
+45 X 8
+55 X 4

STANDING DUMBBELL PRESS

3 X 10 X 47.5

Another horrible spotter on the bench.

 

[throneof]

JAN 9

PWO: CRAZE, 15G BCAA, CREATINE

BENCH PRESS:

5 X 110
5 X 140
3 X 165
3 X 195
3 X 225
6 X 250

WEIGHTED DIPS

+45 X 20
+90 X 13
+90 X 13

WEIGHTED CHINS

+25 X 10
+45 X 8
+55 X 4

STANDING DUMBBELL PRESS

3 X 10 X 47.5

Another horrible spotter on the bench.

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.

 

[Est1969]

I am going to start asking women to spot me. I figure that I will only need about 15# of help if I stall.

 

[pyrobatt]

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.

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.

 

[Est1969]

JAN 12

PWO: 1 CRAZE, CREATINE, 15G BCAA

SQUATS:

5 X 120
5 X 150
3 X 180
3 X 210
3 X 240
8 X 265

HLR
9,8,5

Squats felt good today. 265 x 8 is a good lift for me. Quads, hams, glutes felt like they were working well together.

 

[Est1969]

JAN 14

PWO: 1 CRAZE, 15G BCAA, CREATINE

OVERHEAD PRESS:

5 X 65
5 X 80
3 X 95
5 X 120
3 X 135
5 X 150

CLOSE GRIP BENCH PRESS

8 X 145
8 X 185
8 X 190

WEIGHTED PULL UPS

10 X 25#
8 X 45#
4 X 70#

WEIGHTED DIPS

20 X 45#
15 X 90#
15 X 90#

Arms properly toasted.

 

[Est1969]

JAN 16

PWO: CRAZE, 15G BCAA, CREATINE

DEADLIFTS:

5 X 160
5 X 205
3 X 245
5 X 305
3 X 345
5 X 385

Rounded back on last two reps.

FRONT SQUATS

3 X 5 X 135

 

[Est1969]

JAN 17

PWO: CRAZE, 15G BCAA, CREATINE

BENCH PRESS:

5 X 110
5 X 140
3 X 165
5 X 210
3 X 235
4 X 265

INCLINE PRESS

5 X 135

STANDING DUMBBELL PRESS

3 X 8 X 50


5 X 160
5 X 180

 

[Est1969]

JAN 19

PWO: 16 OZ COFFEE, 25MG EPHEDRINE, 15G BCAA, CREATINE

SQUATS:

5 X 120
5 X 150
3 X 180
5 X 225
3 X 250
7 X 280

 

[atanocc]

Mmmm coffee lol can't live without it.

Numbers look good man. Keep makin em gains there bud!

 

[Est1969]

JAN 25

PWO: 15G BCAA, 1 CRAZE, 1 HEMAVOL, CREATINE

OVERHEAD PRESS

5 X 65
5 X 80
3 X 95
5 X 105
5 X 120
7 X 140

CLOSE GRIP BENCH PRESS:

135 X 10
185 X 10
185 X 10

 

[Est1969]

JAN 28

PWO: EPHEDRINE 25MG. 1 CRAZE. 15G BCAA. 5G CREATINE

DEADLIFTS

5 X 165
5 X 205
3 X 250
5 X 270
5 X 310
9 X 350

FRONT SQUATS

3 X 5 X 135

 

[Est1969]

JAN 31

PWO: 25MG EPHEDRINE, 1 CRAZE, 3G CREATINE

BENCH PRESS

5 X 115
5 X 140
3 X 170
5 X 185
5 X 215
8 X 240

STANDING DUMBBELL PRESS

3 X 8 X 60

WIDE GRIP WEIGHTED PULLS +35#

3 X 6

 

[atanocc]

How is that bench comin?

 

[Est1969]

8 x 240 = stuuuuck.

I am adding another chest workout per week to break through.

 

[Est1969]

FEB 1

SQUATS:

5 X 120
5 X 155
3 X 185
5 X 200
5 X 230
10 X 260

 

[Est1969]

FEB 3:

PWO: INTIMIDATE (#1), 1 CRAZE, 1 HEMAVOL, 5G CREATINE, 15G BCAA

OVERHEAD PRESS:

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

CLOSE GRIP BENCH PRESS

3 X 8 X 185

 

[Est1969]

FEB 6

PWO: INTIMIDATE (#4), CRAZE, HEMAVOL, 15G BCAA, 5G CREATINE

DEADLIFTS:

5 X 165
5 X 205
3 X 250
3 X 290
3 X 330
7 X 375

 

[throneof]

FEB 6

PWO: INTIMIDATE (#4), CRAZE, HEMAVOL, 15G BCAA, 5G CREATINE

DEADLIFTS:

5 X 165
5 X 205
3 X 250
3 X 290
3 X 330
7 X 375

Wow, bro... that PWO. You take all that at once?

 

[Est1969]

The intimidate is taken the night before... but the rest is my breakfast.

Wow, bro... that PWO. You take all that at once?

 

[Est1969]

FEB 7

PWO: INTIMIDATE (#5), 15G BCAA, 5G CREATINE, CRAZE

BENCH PRESS

5 X 115
5 X 140
3 X 170
3 X 200
3 X 225
6 X 255

INCLINE PRESS:

8 X 125
8 X 145
8 X 170

HLR

8,8

 

[Est1969]

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.

 

[Est1969]

FEB 11

PWO: 15G BCAA, 5G CREATINE, INTIMIDATE (#9), ERASE, CRAZE

OVERHEAD PRESS

5 X 65
5 X 80
3 X 95
5 X 120
3 X 140
4 X 155

CLOSE GRIP BENCH PRESS

5 X 145
5 X 170
5 X 190

BENCH PRESS

40 X 135
30 X 135
20 X 135
10 X 135
8 X 135

 

[throneof]

Looking good in here

 

[Est1969]

FEB 13

PWO: 5G CREATINE, 15G BCAA, CRAZE, INTIMIDATE (#11), ERASE

DEADLIFTS:

5 X 165
5 X 205
3 X 250
5 X 310
3 X 350
6 X 395

FRONT SQUATS

5 X 95
5 X 115
5 X 125

HLR

8,6,6

 

[Est1969]

FEB 16

PWO: INTIMIDATE: ERASE: 15G BCAA; 5G CREATINE; CRAZE

BENCH PRESS:

5 X 115
5 X 140
3 X 170
5 X 215
3 X 240
2 X 270

 

[Est1969]

FEB 18:

SQUATS:

5 X 120
5 X 155
3 X 185
5 X 230
3 X 260
7 X 290 PR

HLR:

8, 8, 6

Been a LONG time since I hit a PR.