1969's 5/3/1 log: Big But Boring.
- Thread starter Est1969
- Start date
Est1969
Active member
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
Active member
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.
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.
Est1969
Active member
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
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
rockme
Member
I'll say. That's a hell of a pull
Est1969
Active member
Thanks guys.
Est1969
Active member
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.
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.
Est1969
Active member
Thanks man! I have been struggling for weeks to get that 8th rep. Got so damn close today!
Est1969
Active member
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.
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.
Est1969
Active member
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
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
Active member
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
Member
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
Active member
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.
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
Active member
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.
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
Member
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
Active member
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)
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)
Sean1332
Legend
Doin good man. Still creepin on your log, waitin to see you catch back up to your big pulls again.
Est1969
Active member
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,
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,
Sean1332
Legend
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.