5-3-1 strength and recovery log

Cycle 1 Deload Bench press
03/10/2014

Warm up: bar, 30x10, 40x8, 50x8, 60x3
Work sets: 70kgx3, 80kgx1, 90kgx1, 95kgx1

Close grip Smith incline
40kgx12, 50kgx10, 60kgx6, 5, 5

BB row
40kgx15, 50kgx12, 60kgx12, 70kgx10 40kgxAMRAP

1 arm cable row
70lbsx15, 80x15, 100 2x12

Rolling DB tri extension
30lbsx15, 40lbs 3x12

Facepull
70x15, 80 3x15

during deloads I don't take any pre-workout and I reduce my caffeine intake. less coffee for me means a week of hell! But based on my previous deload experience I'm sure I'll feel refreshed after.

Reduced volume and hit some heavy singles.
 
C1 Deload Squat
4/10/2014

Warm up: Barx10, 40kgx10, 60kgx10, 80kgx5
Work sets: 100kgx3, 120kgx3, 130kgx2, 140kgx2

GM
40kgx12, 50kg 2x10, 60kgx10, 70kgx4, 40kgx10

Unilateral leg press
40kgx15, 60kgx15, 80kgx12, 100kgx12,5,2

45 deg back raise (lower angle)
Bwx15, +15kg 3x12

DB shrugs 3ct
45lbs 3x20

I was going to post squats log yesterday evening but it was already late and wanted to get some shut eye.

A much needed deload for lower body parts. I feel like I've per worked them in the past 3 weeks, or I've failed to do more recovery work.

Starting to get the hang of hand position for squats and no more chicken necking for me (plus I look like a complete a##hole too) bar doesn't feel like it's rolling off my back anymore, but I am worried about my hips tilting in too much? (butt wink)
 
RegisterJr said:
Form looks good based on what I've seen. I don't do sumos though. I keep meaning to add them in here and there...

That's too bad on the supps. At least they allow them to be shipped in I guess.
Click to expand...

Actually they're less strict on supplement imports here compared to United Arab Emirates.

They do not allow any libido boosting ingredients. I know that yohimbine is completely banned there and any products containing it.
 
I dunno about limiting coffee.. Lol

iddc said:
Actually they're less strict on supplement imports here compared to United Arab Emirates.

They do not allow any libido boosting ingredients. I know that yohimbine is completely banned there and any products containing it.
Click to expand...

That's absurd, but not surprising.
 
RegisterJr said:
I dunno about limiting coffee.. Lol

That's absurd, but not surprising.
Click to expand...

Did the same during my last deload. Took no stimul8 and reduced coffee to a cup every morning.

After a week, 1/2 scoop of stimul8 hit me like a train wreck! Although I never experienced any tolerance from it, just felt like it was stronger.

Almost done with the deload week, hello stimul8 on Friday and welcome back coffee!
 
C1 deload OHP
06/10/2014

warm up: barx10, 10kgx10, 17.5kgx8, 22.5kgx7
work sets: 30kgx3, 37.5kgx1, 42.5kgx1, 45kgx1, 47.5kgx1

Flat db press
60lbsx12, 70x10, 80x8, 90x4, 95x3

Kroc rows
60lbsx12, 70x12, 80x12
100x22

Chins
Bw x total 80 reps

SS

Rear delt machine fly
60lbsx15, 50lbs 3x15

JM press Smith machine
35kgx15, 45kg 2x15 drop 20kgx12

Facepull
60lbs 4x15

Heavy singles on OHP. I thought I was going to have to push press the last set, but managed to stay strong and dish out a single strict rep. 15lbs more and I'll have a 1xBW OHP! But no need to rush.

Wanted to try flat DB presses again, it's been months (5 or 6) since I've done these, surprised at what I was able to press plus these were almost a 2count pause at the bottom. I'll see how these affect my bench. I really didn't want to switch out paused bp since I've felt them to be the most beneficial. Gotta experiment and continue challenging my body.

Almost done with the deload week! I've got dls left to go.
 
Bench press deload: Invalid Link Removed

Squat Deload: Invalid Link Removed

DL video: Invalid Link Removed
 
Sorry I haven't been updating guys. Swamped at work, and it's affecting my workouts too. Hopefully post everything tomorrow/day after.
 
If you want my opinion, you're squatting too wide. I think you'd be best off lightening the load (you looked uncomfortable with your deload weight) and working with a more moderate stance.
 
thanks! actually tried narrowing my stance while doing goblet squats the other day.

i used the wider stance since i was afraid of my hips tilting too much and i used to believe that that a wider stance is the solution.

but after doing goblet squats (moderate stance) the other day and looking at my hip position in the mirror, i found out that engaging the glutes prevent this
 
i'll be logging everything tonight! it's a weekend!! but videos to follow since i haven't edited them (and net speeds are cr!p)
 
Cycle 2 W1 Bench press
10/10/2014

Warm up: bar, 30x10, 40x8, 50x8, 60x5
Work sets: 70kgx3, 80kgx3, 90kgx2, 90kgx1
70kgx6

Close grip Smith incline
40kgx10, 50kgx10, 60kgx6, 4, 5

BB row
40kgxAMRAP, 50kgx20, 60kg 2X15, 40kgxAMRAP

close grip cable row
110lbs 2x15, 125 2x15

SS

Dips
BWX20, +30Lbsx15, 15, 10

Rolling DB tri extension
30lbsx20, 35lbsx15, 40lbs 2x12
 
C2 W1 Squat
11/10/2014

Warm up: Barx10, 40kgx10, 60kgx10, 80kgx5
Work sets: 100kgx3, 110kgx3 120kgx3

Paused squats 2 count
40kgx10, 50kg 2x8, 60kgx8 70kgx8, 40kgx8

Bulgarian split squat
Bwx10, 70lbs 3x10

back raise (lower angle)
Bwx20, +15kg 3x15

Leg press
4platesxAMRAP 2mins
6platesxAMRAP 2mins x2
 
C2 w1 OHP
13/10/2014

warm up: barx10, 10kgx10, 15kgx8, 20kgx7, 25kgx5, 30kgx5
work sets: 35kgx3, 40kgx3, 45kgx3,1
30kgx10

Flat db press
60lbsx10, 70x10, 80x8, 90x5, 95x4

DB rows
70x12, 90x12, 100x10, 125x8 drop 90lbsx 10, 60lbsx10

Chins
Bw x total 85 reps

JM press with ez bar
30kg 4x15

Front raise ss side laterals

Facepull
80lbs 4x15
 
C2 w1 dl
15/10/2014

warm up: barx10, 40kgx10, 60kgx8, 80kgx5, 100kgx5
work sets: 120kgx3, 140kgx3, 160kgx3

Banded rdl
40kgx20, 60kgx15, 80kg 2x15

Ss

Goblet squat 3 count
50lbsx10, 70 3x10

45 degree back raise 2 count hold
+20kg 4x12

Reverse machine flys 3 count hold
60x15, 70 3x15
 
What a rough start to cycle 2.
Been stressed out all week, work is affecting my training and sleep!

I'm lucky if I can get 6 hours a night.

Gotta take some dopamine!
Or if it persists might take some sleeping pills.

Terrible training week, I would come in sleepy, and Un motivated. Bench and squat day were moderately Good but not as expected. I really dont like it if I have to depend on prewo to push me through a session.

Hope next week work is alot more forgiving.
 
Still killing it, I see.

I'm not sure how limited you are on what you can get over there, but FINAFLEX G8 is a phenomenal sleep aid. Would certainly make you rest easier.

We actually have a logging op running too: Invalid Link Removed
 
RegisterJr said:
Still killing it, I see.

I'm not sure how limited you are on what you can get over there, but FINAFLEX G8 is a phenomenal sleep aid. Would certainly make you rest easier.

We actually have a logging op running too: Invalid Link Removed
Click to expand...

Might try that! Probably get it on my next order. Will it knock me out even if I've got a ton of cr*p to think about? ^_^

BTW my friend, whom I gave a sample of stimul8, ordered 2 bottles! Kinda got obsessed with the pre.

Too bad the website I order from doesn't have Mass 550, kinda got interested to try it.
 
Well I've got to edit the videos and post em up next week.

Dl vid is kinda weird tho. I paused after the 2nd rep, ripped my shin! Felt the blood in the sock!
 
iddc said:
Might try that! Probably get it on my next order. Will it knock me out even if I've got a ton of cr*p to think about? ^_^

BTW my friend, whom I gave a sample of stimul8, ordered 2 bottles! Kinda got obsessed with the pre.

Too bad the website I order from doesn't have Mass 550, kinda got interested to try it.
Click to expand...

I never took a full dose because I don't have problems falling asleep, I had problems staying asleep. And at half a scoop it kept me out.

I've been sold on stimul8 since the first time I ever tried it. By far my favorite pre, well before I was a rep.

iddc said:
Well I've got to edit the videos and post em up next week.

Dl vid is kinda weird tho. I paused after the 2nd rep, ripped my shin! Felt the blood in the sock!
Click to expand...

Ouch. That'll be a fun one to watch.
 
RegisterJr said:
I never took a full dose because I don't have problems falling asleep, I had problems staying asleep. And at half a scoop it kept me out.

I've been sold on stimul8 since the first time I ever tried it. By far my favorite pre, well before I was a rep.
Click to expand...

I had problems falling asleep recently. Still am.

I see why you're concerned if g8 is allowed here; increases sex drive and libido.

Well I guess as long as it doesn't have a big sign on the bottle that says "increases sex drive" itll get through!
 
iddc said:
I had problems falling asleep recently. Still am.

I see why you're concerned if g8 is allowed here; increases sex drive and libido.

Well I guess as long as it doesn't have a big sign on the bottle that says "increases sex drive" itll get through!
Click to expand...

No, but if you look how the "G8" was spelled on the tub, it looks like two body's struggling to get in closer...



Lol. Jk
 
ABE! don't let me down!
 
in on this man.. yeah you are squatting too wide for sure. I'd get just outside shoulder width and go from there man.
 
capo180 said:
in on this man.. yeah you are squatting wide for sure. I'd get just outside shoulder width and go from there man.
Click to expand...

Alright!! Thanks man great to have you on board!

Yeah, I always had the idea that if I squat super wide I'd have less pelvic tilt. But I recently found out that it was from inactive glutes.

I'll implement on my next session! Which is tonight!
 
RegisterJr said:
No, but if you look how the "G8" was spelled on the tub, it looks like two body's struggling to get in closer...

Lol. Jk
Click to expand...

Delete some messages in your inbox ^_^ can't send you a pm
 
Cycle 2 W2 Bench press
17/10/2014

Warm up: bar, 30x10, 40x8, 50x7, 60x5
Work sets: 67.5kgx5, 72.5kgx5, 85kgx5

Close grip Smith incline
40kgx12, 60kgx7, 5, 5, 40kgx8

Chins SS dips
Bwx80 total reps

Bwx20, +30lbsx12, 10, Bwx15

BB row deadstop
40kgx20, 45kgx15, 50kg 2x15

Rolling DB tri extension
30lbsx20, 35lbs 3x15

Fell asleep that afternoon and woke up late! Usually hit the gym at 6pm, woke up at 8!crap!

Crappy last set too, I asked for a spot and instructed specifically just to hand over the bar. There was no assistance in handing the bar from rack, then he started pulling the bar up at every positive portion of the movement.
 
C2 W2 Squat
18/10/2014

Warm up: Barx10, 40kgx10, 55kgx10, 70kgx5
Work sets: 95kgx5, 110kgx5

Paused squats 3 count
40kg 2x8, 50kgx8, 60kgx8

Bulgarian split squat
70lbsx10, 80lbs 2x10, 100lbsx10

Yoke bar gm
40kgx15, 60kgx15, 70kgx15, 80kgx15

Leg ext Ss leg curl
80lbx15, 100lbsx15, 120x15, 140x12

60lbs 4x10

Upper back work
3 count DB shrugs
Rear delt fly

Came into the gym late again today, I had to do some stuff for work. Even during the weekends it's getting to me.

I didn't have enough time to get some foam rolling and recovery work done, got into the gym with tight hams and quads. After 2nd working set I think I strained my left upper glute muscle. Had to stop there. I usually do mobility work (Chris duffin) beforehand, even with 2 rounds my hams and quads still felt tight.

Just can't wait to get a good 8hr sleep
 
Man, I hate that. I rarely ever go heavy enough to ask for a spot, but they should be able to follow simple directions. When someone asks me, I ask specifically what they want from me.
 
RegisterJr said:
Man, I hate that. I rarely ever go heavy enough to ask for a spot, but they should be able to follow simple directions. When someone asks me, I ask specifically what they want from me.
Click to expand...

Well that's their concept of a spot. I told him specifically, just unrack and hand it over then leave it.

It isn't really max effort lift, I had to do it on a different bench that day. J-hooks were too high for me.
 
C2 W1 Bench: Invalid Link Removed

C2 W1 dl: Invalid Link Removed

Last week's vids

Something's wrong with YouTube! My squat vid is missing!
 
Moving weight bro.... Your back didn't round out at all either. Nice.
 
C2 w2 OHP
20/10/2014

warm up: barx10, 10kgx10, 17.5kgx10, 25kgx8
work sets: 32.5kgx5, 38.5kgx5, 42.5kgx4, 2
30kgx8

Flat db press 2ct
70lbsx10, 80x8, 90x5, 100lbsx4

DB rows
80x12, 90x12, 110x10, 130x8 drop 80lbsx 10 drop 60lbsx10

Chins
Bw x total 40 reps
SS
JM press
20kgx20, 30kg 3x15

Facepull
60lbsx20, 70lbs 3x20
SS
Rolling Tricep extension
30kg 4x12

Now the weight for OHPs are getting to me, couldn't complete 5 reps. Rep 4 was already a grind!

So I haven't done flat DB presses in months! (except the last time I did them) I'm still surprised with my pressing strength, despite the 2 count. Last time I did 100lbs DBs was with crappy half assed form.

It seems that powerlifiting makes wonders for other exercises as well!

All in all a good day.

(I'm excited to try G8 BTW! RegisterJr hooked me up with a great opportunity! I've been getting crap sleep for the past 3 weeks or so, I even woke up late for work today!!! G8 make me a believer! Gonna start logging this when I get it! ^_^ )
 
I like what I'm doing now, but keep contemplating a 531 routine for that same reason.

You're gonna love the G8, and give the other guys credit too. They voted you in also.
 
Well today is supposed to be GPP day. Due to recovery issues (mostly because of lack of sleep) I'm just going to stay home and do some foam rolling and stretching.
 
capo180 said:
nice OHP and beasting rows man! those recovery days can be a blessing sometimes.
Click to expand...

Thanks! What's your secret to OHPs capo180 ?? Yours are badass strong!
I stalled using Kroc rows at 100lbs x 24-28 reps, so decided to go back to doing them heavy for a while, after w3 might go back to rep prs
 
C2 w2 dl
22/10/2014

warm up: barx10, 40kgx10, 60kgx10, 80kgx8
Off 2 plates (+3inches)
100kgx5, 120kgx5, 140kgx5, 80kgx10

Rdl to rack pulls
Rdl 40kgx20, 60kgx15 (paused), 80kgx12 (paused)
Rack pulls 100kgx12, 120kgx12, 140kgx10, 80kgx20

Goblet squat (4-5count)
50lbs 4x10
SS
45 degree back raise 3count
15kgx20, 20kg 3x15

Snatch grip high pulls
30kg 2x5, 50kg 2x5
SS
yoke bar shrugs
40kgx20, 70kg 3x20

Pulls started off from the floor, then I decided to pull off from 2 plates stacked. Starting to feel uncomfortable doing sumos, I feel like I'm doing something wrong.

Pre powerlifiting, I did nothing but Rdls which I thought at that time was a deadlift! During each back day. When I first did a cycle of 5-3-1 almost a year ago, came in and pulled 405x10, so maybe I'll start doing them again more often.
 
ahh OHP is all technique, need strong triceps and shoulders too. once i learned that the quicker i get my head thru the window the better i am i was pretty much off to the races. I've always had strong triceps too, just because i benched very narrow for a pretty long time.

The RDL is a great movement man, it hits the part of the deadlift where im weakest at. I really pound deadlift accessory work, just cause i think my deadlift sucks.
 
capo180 said:
ahh OHP is all technique, need strong triceps and shoulders too. once i learned that the quicker i get my head thru the window the better i am i was pretty much off to the races. I've always had strong triceps too, just because i benched very narrow for a pretty long time.

The RDL is a great movement man, it hits the part of the deadlift where im weakest at. I really pound deadlift accessory work, just cause i think my deadlift sucks.
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I have crappy triceps! (and shoulders) but I am trying to work my triceps alot more. Heard in an elitefts vid that OHPs are a true test of strength coz you have to activate and keep everything tight from the ground up.

Saw in one of your posts that you mentioned about getting your head through. Tried that, good cue! Until I almost grazed my chin.

Nah man! You're just forced to do extra pulling time work coz you're tall! Haha!
 
Gonna post Bench day tomorrow. It's 2am here, couldn't get to sleep but I feel it now!

Can't wait for Girls to arrive
 
iddc said:
Gonna post Bench day tomorrow. It's 2am here, couldn't get to sleep but I feel it now!

Can't wait for Girls to arrive
Click to expand...

Damn auto correct!

I meant G8!!!

But girls would be nice too haha!
 
iddc said:
I have crappy triceps! (and shoulders) but I am trying to work my triceps alot more. Heard in an elitefts vid that OHPs are a true test of strength coz you have to activate and keep everything tight from the ground up.

Saw in one of your posts that you mentioned about getting your head through. Tried that, good cue! Until I almost grazed my chin.

Nah man! You're just forced to do extra pulling time work coz you're tall! Haha!
Click to expand...

haha yea i learned the hard way how fast i can get my head thru. I almost knocked myself out doing C&Js with 225 before, hit myself straight in the chin. ive grazed everything a couple times. it takes practice forsure. but yeah being tall and thin and lifting a lot of weight dont go together very well, one guy in the gym was real impressed with my squat today, just because my height lol.
 
iddc said:
Damn auto correct!

I meant G8!!!

But girls would be nice too haha!
Click to expand...

Ha! Just don't take the G8 right before the girls get there...
 
Cycle 2 Wé Bench press
24/10/2014

Warm up: bar, 30x10, 40x8, 52.5x7, 62.5x5
Work sets: 75kgx5, 85kgx3, 95kgx1,1
75kgx8 2count

Close grip Smith incline
40kgx10, 60kgx7, 5, 5, 3 drop 40kgx7

1 arm tbar row
15kgx12 30kgx12, 30kg drop 20kg 2x12

Inverted row
Bw 4x15

SS

Rolling DB tri extension
30lbsx20, 35lbsx15, 40x12, 45x6

Rope push Down
60x30, 70 2x30

Facepull
60 3x20

Good Bench day first set of 95kg was slow, (you'll see in the video) I wasn't bending the bar as much as I should've, but for the 2nd single it was alot easier and faster.

Lower back hurt today while benching, happens most of the time when I try to get a larger arch. My T spine was tight and not as opened Up as I wanted it to be.
 
C2 W3 Squat
25/10/2014

Warm up: Barx10, 40kgx10, 60kgx10, 80kgx5, 5
Work sets: 95kgx5, 107.5kgx1

Bulgarian split squat
80lbsx10, 100lbsx10, 120lbsx10, 140lbsx10

Reverse hypers
Bw 3x12

Leg ext
100lbsx20, 120x15, 140x12

Today was a crap crap crap training session!!

Started with the squat, warm up and mobility session went well actually, hips felt good, hams and glutes activated. Bar warm up was good.

As soon as I put 40kg on the bar it felt strange. My quads felt tired and I was struggling during some reps.

Changed stance width and tried again with next warmup, same issue. Plus feels like I'm falling forward.

The working set weights are even my x 5 reps week! Felt really strange today. I was so ready to lift the s**t out of the weights, but my body failed to perform.

The only thing I changed about the day was I did a hard core foam rolling session in the morning. Rolled the crap out of my quads, hams IT band. Used a tennis ball to mash my glutes.

Could this be the reason for the fatigue? Or something else?

Lemme post the vid
 
What a terrible squat session today Damn!
 
What a terrible squat session today Damn!
 
capo180 said:
haha yea i learned the hard way how fast i can get my head thru. I almost knocked myself out doing C&Js with 225 before, hit myself straight in the chin. ive grazed everything a couple times. it takes practice forsure. but yeah being tall and thin and lifting a lot of weight dont go together very well, one guy in the gym was real impressed with my squat today, just because my height lol.
Click to expand...

Hell I'm impressed too! At 6' that's alot of travel time, and your squat speeds are fast!

I think I have to relearn my entire squat again after today.
 
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