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

DECEMBER 3

WEIGHT: 217#

PWO: WHITE FLOOD, HEMAVOL, ECY

OVERHEAD SHOULDER PRESS

70 X 5
85 X 5
105 X 3
120 X 3
140 X 3
155 X 4

DUMBBELL INCLINE BENCH PRESS

65 X 8 X 3

WEIGHTED CHINS

+25 10, +25 8, +25 8, +25 6, +35 7

WEIGHTED DIPS +45#

20/20/18/16
 
DECEMBER 6

PWO: NONE

BARBELL DEADLIFT

190 X 5
235 X 5
285 X 3
325 X 3
375 X 5
425 X 9 PR!

LYING LEG CURLS

140 X 8
140 X 8
145 X 8
145 X 8
145 X 8

LEG PRESS

180 X 8
270 X 10
320 X 10 PR
340 X 10 PR
340 X 8

HANGING LEG RAISE

8/6/6

Last rep of deads was a bit wobbly, but I finished the pull and locked out. Felt like the toughest lift I've ever done.


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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.
 
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 one was smooth. I think I had another in the tank. The Leg Presses though felt much more difficult. I did more weight on Deadlift day on my leg press. Maybe the squats take more out of my quads than the deadlifts do? Deadlifts, however, feel MUCH more exhausting than the Squats...no comparison.
 
Sean1332 said:
Good PR. Glad your squats are shootin up. You could easily put up 3 plates.
Click to expand...

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.
 
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
 
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 hitting 5 reps on my "1" week on Deads. I think my weakness is in my conditioning as I am getting winded by rep 3 and 4. I think I will mix in some running with my bike work.
 
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
 
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
 
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 weak link is here so I can fix it. Will deload this exercise and see if I can rebuild it. Will continue to try to improve my form.
 
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.

Sean1332 said:
What's your grip and stance looking like? Squeezing your butt cheeks? Tuck your elbows?
Click to expand...
 
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
 
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).
 
over/under each set. I'll alternate which hand is over on my warmups and maybe first working set then keep my dominant hand over. I haven't gone with both over on a working set in quite sometime. maybe I'll give it a shot just for the grip strength

drape a rag over the pull-up bar for each hand and hold onto that for pullups, it's awesome for the grip.
 
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

195 X 10
210 X 10
210 X 10

Much better workout, which I accredit leaving some reps in the tank on Deadlift day. My CNS was in much better shape as a result.
 
DECEMBER 29

PWO: CRAZE, HEMAVOL, EC

BARBELL SQUAT

115 X 5
155 X 5
185 X 3
220 X 5
230 X 5
260 X 9

PRONE LEG CURLS

140 X 10
140 X 10

Short on time, so cut the assistance work down. Squats felt very good. Several reps in the tank. Onto Cycle 9 week 2...
 
JANUARY 3

PWO: WHITE FLOOD, HEMAVOL, ECY

OVERHEAD SHOULDER PRESS

70 X 5
90 X 5
105 X 3
125 X 3
140 X 3
160 X 5 PR!
115 X 10

WEIGHTED CHINS

BW 20, +25 10, +45 7

Big PR for me...OHP was getting the better of me. Sean was right: tightening the glutes helped alot with my lift. I also widened my grip slightly.

No time to finish my accessories so I took my PR and went home.
 
JANUARY 6

PWO: ECY

BARBELL DEADLIFT

195 X 5
240 X 5
290 X 3
240 X 3
385 X 3
435 X 6

LYING LEG CURLS

140 X 10 X 5

LEG PRESS

180 X 10
180 X 10
270 X 10
360 X 11 PR
 
JANUARY 7

PWO: WHITE FLOOD, HEMAVOL, EC

BARBELL BENCH PRESS

125 X 5
155 X 5
185 X 3
215 X 3
245 X 3
275 X 6 PR!

OVERHEAD PRESS

115 X 8 X 5

WEIGHTED CHINS

+0 10, +25 8, +35 8, +35 8

WEIGHTED DIPS

+0 20, +25 20, +35 20, +45 18

PECTORAL FLYES

195 X 10
195 X 8
 
JANUARY 10

PWO: EC

BARBELL SQUAT

125 X 5
155 X 5
185 X 3
215 X 3
245 X 3
275 X 9 (PR for reps at 275#)

LYING LEG CURLS

140 X 10
155 X 10
155 X 11 PR

LEG PRESS

90 X 10
180 X 10
270 X 10

HANGING LEG RAISE

8/6/6

I like workouts on only EC. I feel clean and focused. Its a very good basic PWO.

This squat was my #2 best squat day. One more rep would have given me a 1RM PR. I had one left in the tank but I saved it for another day.
 
rockme said:
So have you noticed size gains in addition to your strength increases?
Click to expand...


The before photo is from around April 2012, before I started 5/3/1. The After photo is from today, where I am in my 9th cycle of 5/3/1. Totally different body. 5/3/1 is the most productive plan I have ever used. The biggest size gains are in my glutes (I will spare you the photo, haha). Arms and shoulders are much bigger too. In the before photo I was running 6 miles a day. Now I don't run at all. My HIIT is from my road bike.


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Sean1332 said:
Good squatting man. Set that PR next week!

Ever think about doing good mornings or SLDL's?
Click to expand...

Yep. Definitely thought about doing those. I figure that as long as the gains keep coming on Squat and DL, I will keep to my plan. Once I start to stall I will mix it up a bit. My deload week is next week, so I might work those in at that time. It will be square one as far as technique goes as I have never done a rep of either.
 
Est1969 said:
The before photo is from around April 2012, before I started 5/3/1. The After photo is from today, where I am in my 9th cycle of 5/3/1. Totally different body. 5/3/1 is the most productive plan I have ever used. The biggest size gains are in my glutes (I will spare you the photo, haha). Arms and shoulders are much bigger too. In the before photo I was running 6 miles a day. Now I don't run at all. My HIIT is from my road bike.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72880"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72881"/>
Click to expand...

Well done, bro. Beefed up nicely
 
JANUARY 12

BARBELL SHOULDER PRESS

70 X 5
90 X 5
105 X 3
130 X 5
150 X 3
170 X FAIL

DUMBBELL INCLINE BENCH

60 X 8 X 5

WEIGHTED CHINS

+0 10, +25 10, +35 10, +45 8

WEIGHTED DIPS

+0 20, +25 20, +35 20, +45 18
 
I wish I had an answer. I gave it two attempts. Would be great if I could train with somebody that knew what they were doing and could give me some tips. One problem may be that I prefer to clean the bar rather than start at the shoulders, which takes a bit out of me before I start the lift.

No doubt the OHP has always been my problem lift. But hey, 8 complete cycles is not too shabby. I have a nagging pain in my upper left arm that gets activated by varying degrees. It's the worst when I throw a football. But it is still the lift that I have the least confidence in and it is very easy to psyche myself out of.

My plan is to reset my 1rm to 165 for lifting calculations has work my way back up. I will do all I can to fix faults in form.

Sean1332 said:
Mind if I ask why the fail at 170?
Click to expand...
 
Est1969 said:
I wish I had an answer. I gave it two attempts. Would be great if I could train with somebody that knew what they were doing and could give me some tips. One problem may be that I prefer to clean the bar rather than start at the shoulders, which takes a bit out of me before I start the lift.

No doubt the OHP has always been my problem lift. But hey, 8 complete cycles is not too shabby. I have a nagging pain in my upper left arm that gets activated by varying degrees. It's the worst when I throw a football. But it is still the lift that I have the least confidence in and it is very easy to psyche myself out of.

My plan is to reset my 1rm to 165 for lifting calculations has work my way back up. I will do all I can to fix faults in form.
Click to expand...

Hopefully you aren't having a shoulder problem like myself. Do you like the clean because you have more momentum going up? Maybe switch up shoulder and tricep asst? Maybe try push press so your triceps are used to handling a later load?
 
Thanks for the feedback Sean.

I looked up impingement and I am sure I don't have that (yet). This injury comes from football. The pain is deep inside my arm, and feel like it is between the delt and tri. I don't think it is the cause of my OHP failure, but mentally I baby the arm so I don't activate it (doesn't hurt currently).

I clean the bar because I feel it tightens my body up and gets me stable and prepared for the lift. But I let the bar come to a complete rest on my clavicle before proceeding with the lift so I don't transfer any of that momentum upward. If I take the bar off the rack at the clavicle, then I just don't feel "prepared" for the lift. I guess I'm not the only one that prefers this as Wendler says cleaning the bar is acceptable way to set up the lift.

I agree about finding new assistance work...
 
I like cleaning it too sometimes, but like you said-it does take away some energy so anything over 150 I don't bother.

New exercises may be the trick. That or something as simple as a deload or what you said-resetting your 1RM. Youll get it up.
 
JANUARY 16

PWO: BELDT (2)

BARBELL BENCH PRESS

125 X 5
155 X 5
185 X 3
230 X 5
260 X 3
290 X 3 (WEIGHT PR)

DUMBBELL SHOULDER PRESS

60 X 8
60 X 8
60 X 8
60 X 5

WEIGHTED CHINS

+0 10, +25 10, +35 9

WEIGHTED DIPS

+0 20, +25 20, +35 20, +45 18
 
JANUARY 20

PWO: VERSA-1, HEMAVOL, OEP (NEW FORMULA)

BARBELL SQUATS

125 X 5
155 X 5
185 X 3
230 X 5
260 X 3
290 X 3 (WEIGHT PR)

LYING LEG CURLS

130 X 10
140 X 10
155 X 10
170 X 9 (PR)

HANGING LEG RAISES

10/8

Somewhat relaxed and lazy late Sunday workout. Far from a rep PR, it was still my first go at 290 for the squat. Focused on perfecting my form.
 
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