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

[Est1969]

FEB 26

PWO: INTIMIDATE, ERASE, 15G BCAA, CRAZE

OVERHEAD PRESS:

5 X 65
5 X 85
3 X 100
5 X 110
5 X 125
8 X 140

CLOSE GRIP BENCH PRESS:

135 X 10
135 X 10
165 X 10

 

[throneof]

FEB 26

PWO: INTIMIDATE, ERASE, 15G BCAA, CRAZE

OVERHEAD PRESS:

5 X 65
5 X 85
3 X 100
5 X 110
5 X 125
8 X 140

CLOSE GRIP BENCH PRESS:

135 X 10
135 X 10
165 X 10

How do you like Intimidate? I tried it years ago and felt like it definitely helped me get stronger and add LBM. One thing that sucked though was my libido took a nosedive while on it.

 

[Est1969]

I have always found Intimidate the most effective natty test booster for my money. This is my third run over two years and I always get an uptick in PR's after the third week or so. I combine with 2 caps of erase per day. I have not experienced any negative effects on libido.

 

[Est1969]

FEBRUARY 28

PWO: 15G BCAA, INTIMIDATE, ERASE, 5G CREATINE, CRAZE, HEMAVOL

DEADLIFTS

5 X 170
5 X 210
3 X 255
5 X 275
5 X 315
10 X 360

FRONT SQUATS

10 X 95
10 X 95
10 X 100

That was a "post injury PR" on the Deadlifts. No pain at all but felt pretty spent after the front squats. Am doing a HIIT program as well to improve my cardio conditioning. This lift puts me at around the same level as June 2012, which was about six months before my injury. My PR's started to really move up and peaked at a 9 x 425 in December 2012. So that is my target. If I can continue this incremental pace I can be there by June 2014.

 

[Est1969]

MARCH 2

PWO: INTIMIDATE, ERASE, CREATINE 5G, BCAA 15G, CRAZE, HEMAVOL

BENCH PRESS:

5 X 115
5 X 145
3 X 175
5 X 185
5 X 215
8 X 245

INCLINE BARBELL PRESS:

10 X 135
10 X 135
10 X 145

SUPERSETS STANDING DUMBBELL PRESS, CHINS, DIPS:
2 ( 8 X 60; 12; 20)

Did the flat bench in the cage, which I like because I don't require a spotter, but dislike because it always feels awkward. The last rep I pulled my butt off the bench slightly to finish the eighth rep. My delts and triceps felt pretty toasted after the 2 supersets.

 

[atanocc]

Nice work man. Deads numbers lookin solid

 

[Est1969]

MARCH 4

SQUATS:

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

Closing in on my PR. Squats are coming along nicely.

 

[throneof]

MARCH 4

SQUATS:

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

Closing in on my PR. Squats are coming along nicely.

Looking good

 

[Est1969]

MARCH 6

OHP:

5 X 65
5 X 85
3 X 100
3 X 115
3 X 135
6 X 150

CLOSE GRIP BENCH PRESS

8 X 135
8 X 185
8 X 185

 

[Est1969]

MARCH 08

DEADLIFTS

5 X 170
5 X 210
3 X 255
3 X 295
3 X 340
8 X 380

 

[Est1969]

MARCH 10

PWO: INTIMIDATE, ERASE, CRAZE, HEMAVOL, 5G CREATINE, 12G BCAA

BENCH PRESS

5 X 115
5 X 145
3 X 175
5 X 215
3 X 245
6 X 260

Full reps and butt stayed on the bench. Proud of this lift.

INCLINE BENCH PRESS

3 X 8 X 135

STANDING DUMBBELL PRESS

3 X 8 X 60

DIPS AND CHINS

3 X (20 AND 12)

 

[throneof]

MARCH 10

PWO: INTIMIDATE, ERASE, CRAZE, HEMAVOL, 5G CREATINE, 12G BCAA

BENCH PRESS

5 X 115
5 X 145
3 X 175
5 X 215
3 X 245
6 X 260

Full reps and butt stayed on the bench. Proud of this lift.

INCLINE BENCH PRESS

3 X 8 X 135

STANDING DUMBBELL PRESS

3 X 8 X 60

DIPS AND CHINS

3 X (20 AND 12)

Strong numbers across the board today, bro

 

[Est1969]

MARCH 10

SQUATS:

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

PRONE LEG CURLS

8 X 140
8 X 150
8 X 160

 

[Est1969]

MARCH 13

OHP:

5 X 65
5 X 85
3 X 100
5 X 125
3 X 140
4 X 160

DIPS: 3 X 20

PULLUPS: 3 X 10

 

[Est1969]

MARCH 15

PWO: HEMAVOL, CRAZE, 12G BCAA, 5G CREATINE

DEADLIFTS:

5 X 170
5 X 210
3 X 255
5 X 315
3 X 360
6 X 405

PRONE LEG CURLS

8 X 150
8 X 160
6 X 170

 

[throneof]

MARCH 15

PWO: HEMAVOL, CRAZE, 12G BCAA, 5G CREATINE

DEADLIFTS:

5 X 170
5 X 210
3 X 255
5 X 315
3 X 360
6 X 405

PRONE LEG CURLS

8 X 150
8 X 160
6 X 170

progressing nicely. you sumo or conv?

 

[Est1969]

Thank you. Funny you should ask that...I have lifted conventional for years and with this workout I tried a semi-sumo stance for the first time. I found it a more comfortable lift.

 

[Est1969]

MARCH 17

BENCH PRESS:

5 X 115
5 X 145
3 X 175
5 X 215
3 X 245
4 X 275

INCLINE BARBELL BENCH PRESS

5 X 135
5 X 160
5 X 180

STANDING DUMBBELL PRESS

60#: 8,8,9

DIPS + CHINS
3 (20, 10)

Bench felt so solid today. I may have had a fifth rep on the last set, but hung it up on the fourth. All the reps were steady and smooth.

 

[Est1969]

MARCH 18

SQUATS:

5 X 135
5 X 160
3 X 185
5 X 235
3 X 265
7 X 300 PR

Had to get back to work. Glad to hit a PR on my squat.

 

[Est1969]

APRIL 9

OVERHEAD PRESS

5 X 70
5 X 85
3 X 105
3 X 120
3 X 135
5 X 155

STANDING DUMBBELL PRESS

3 X 8 X 65

CLOSE GRIP BENCH PRESS

8 X 136
8 X 160
6 X 180

CHINS

3 X 10

DIPS

3 X 20

HLR

8,8,8

 

[Est1969]

APRIL 12

DEADLIFTS:

5 X 175
5 X 220
3 X 265
3 X 315
3 X 355
7 X 405

PRONE LEG CURLS

3 X 8 X 150

 

[throneof]

APRIL 12 DEADLIFTS: 5 X 175 5 X 220 3 X 265 3 X 315 3 X 355 7 X 405 PRONE LEG CURLS 3 X 8 X 150

405x7 is nuts man. You reset each rep?

 

[Est1969]

405x7 is nuts man. You reset each rep?

No. I just go from one to the next. My pr is 405x10.

 

[Est1969]

APRIL 13

BENCH PRESS:

5 X 115
5 X 145
3 X 175
3 X 205
3 X 235
4 X 265

INCLINE SMITH

3 X 8 X 185

Very disappointed. Very weak bench day today.

 

[Est1969]

APRIL 13

BENCH PRESS:

5 X 115
5 X 145
3 X 175
3 X 205
3 X 235
4 X 265

INCLINE SMITH

3 X 8 X 185

Very disappointed. Very weak bench day today.

 

[Est1969]

APRIL 15

SQUATS
5 X 130
5 X 160
3 X 195
3 X 225
3 X 260
9 X 290 PR

HLR

8,8,8

Happy to hit a solid PR today. Just wish I could see an upper body PR sometime this year.

 

[Est1969]

OVERHEAD PRESS:

5 X 70
5 X 85
3 X 105
5 X 130
3 X 135
4 X 160

CLOSE GRIP FLAT BENCH PRESS

5 X 135
5 X 185
5 X 185

WEIGHTED DIPS
20 X 45; 20 X 70; 20 X 70

WEIGHTED PULLS

8 X 25; 6 X 45; 5 X 45