Questing for beast numbers with 5/3/1

6/27/11
Bench
Wave B
Workout:
Chins
Bodyx7,6,6
Bench+Chins
45x5/4
135x5/4
155x5/4
185x3/4
70%-205x3/4
80%-235x3/4
90%-255x6 PR huge/4
Floor Press+Pendlay Rows
135x10/135x10
155x6/155x6
135x10/135x10
Weighted Chins
Body+1 Chainx5,5,5,5,5
Oh Rope ext+Face Pulls+Bicep Chins
70x20/20/Bodyx3
70x20/20/Bodyx3
80X15/15/Bodyx3
Notes: Long session, i was catching up with a good friend after the workout and we both helped some younger kids with bench and stuff. It was nice and fun. Love helping ppl. He is a competitive powerlifter and i got him to check my form and give me lift off on the last set. Which I KNOW helped me kill it. I kinda winged the assistence this time. I usually have everything planned out, but i need to pick a different layout for the next couple monthes since im kinda bored atm. Ill see what i come up with.
 
Congrats on the PR!!

Do you like Pendlay Rows better than normal bent over rows? I've yet to try them, but in my mind restarting off the floor each time ends up taking tension out of the back. Better for power as you can lift heavier, but maybe not as good for overall muscle utilization, since time under tension drops way down. I'm just speaking off the top of my head though, no real basis for this other than it makes sense to me.
 
I cant pendlay row what i normally bent over row. Im not strong on rows to begin with. But they hurt more to me, make me more tired. and leave me twice as sore. The key to me is the removal of most body language, full stretch, and peak contractions. They suck balls
 
6/28/11
Squat
Wave B
Workout:
Squat
45x5
135x5
225x5
275x3
70%-295x3
80%-330x3
90%-370x3
Front Squat
135x10,10,10
Leg Curls
90x12,12,12
Glute Ham Raises, ghetto
Body-60x6,6,6
Rope Crunches
120x20
150x15,15,15,15
Notes: Wasnt in the best mood for this lift. Was kinda run down. hit the min reps, moving my grip out a lil helped me stay more upright, which is good bc i have a lil bit of an exagerate lean. Then i did front squats bc i miss them and bc they help correct an exagerated lean since you back takes a beating if you lean to much. Then I got a wave of energy and killed hamstrings lol. Good day after all.
 
6/30/11
Press
Wave B
Workout:
Chins-Bodyx7,7,6
Press+Chins
45x5/4
65x5/4
85x5/4
95x3/4
70%-120x3/4
80%-135x3/4
90%-155x3/4
Dips+Chins
Bodyx10/4
Body+2 Chainsx10/Bodyx4
Body+2 Chainsx10/Bodyx4
Body+3 Chainsx10/Bodyx4
Yates Rows+Pullaparts
135x10/20
185x10/20
185x10/20
185x7,135x7/20
DB Curls+Jm Press
30x10/65x10
30x10/85x10
30x10/105x10
135x6
Jm Press Form Work.
Notes: I liked the yates rows, strong contraction in my lats, very painful esp supersetted with pullaparts. I feel my back lacks ALOT, so thats why there is so much work for it lol. Also i need to learn Jm press form better for the heavy weights. Overall good session. Gotta keep hammering away, eventually ill be big and strong everywhere lol.
 
What are your stats (weight, height, bf%) and how long have you been lifting for now?

edit: I see your height/weight in the first post. Were you only lifting 7 months prior to this log? Or were you training along some other type of program before this? You've got a lot of knowledge and great lifts.
 
No ive been lifting for about 3-4 years now. Ive been doing 5/3/1 for about 8-9 monthes now. I started with bbing, then to powerlifting, back to bbing. Then to a mix of both. Now im back to powerlifting and staying here, bbing is no fun to me anymore, its only fun with all the drugs added.
 
I hear ya. Well combining powerlifting with conditioning still makes for a great physique. I'm less about being huge now and more about being balanced and strong, while focusing more on conditioning / being lean now too. I just want to look good naked and be strong + athletic. Functional strength with decent size and a hard physique.
 
i did JM press for like 2/3 weeks n scrapped it lol. a million ways to do it incorrectly but still get good results.

im all lobsided from PLing, i could care less tho. main concern for me is dont look like a bithc
 
7/1/11
Deadlifts
Wave B
Workout:
Deadlifts
45x5
135x5
225x5
275x3
70%-315x3
80%-365x3
90%-405x3
GHR
Bodyx5x5
Leg Press
270x15,15,15
Leg Raises
Bodyx12,12,12,12,12
Conditioning: None
Notes: My body was not having this session. My mind was there thanks to white flood but not my body, lack of sleep and got blood drawn in the morning. Oh well i hit my reps.

7/2/11
Conditioning
20min field sprints, 15 total sprints
Notes: Upset stomach. Killed the session tho.
 
do you feel like the 5/3/1 has enough volume? i feel like 2-3 work sets isnt enough personally....
 
Rodja said:
You end up doing 9-15 sets of accessory work in addition to the main lift.
Click to expand...

i think i might not fully understand it yet, im going to re research this.
 
Rodja said:
There's so much crap information on it on the net. The best thing to do, if you're really thinking about doing it, is to buy the e-book.
Click to expand...

wheres a good place to get the e-book? any good links i can check out?
 
yea buy the book. And its 3 work sets and i get plenty of volume. esp since i can redue the main lift for assistence too. Im growing well!
 
7/5/11
Bench
Wave C
Workout:
Chins warm-up
Bodyx7,5,8
Bench+Chins
45x5/4
95x5/4
135x5/4
185x3/4
75%-215x5/4
85%-240x3/4
95%-270x1 PR never pressed that much/10
Bench with Chains
135+48lbs in chains at the topx12,10
Incline DB Press
60x10
70x8
Seated Oh Cable Rows
90x20
110x15
130x12
160x5,130x5,100x5,70x5,40x5,10 x5,40x5,70x5,100x2 idk some crazy thing to lift and add volume the back, in dropsets
Oh DB Ext+Band Face Pulls
50x20/30
60x15/30
65x12/30
Bicep Chins Cluster Set
Bodyx3,3,2,2,2,1
Notes: Normally my assistence would be cut way down for a wave c workout. But i felt amazing. Got a new training partner that was on wave a so there was a clash in volume. He is also a competive Powerlifter so he helped me workout some issues on the bench, still gotta find my grip with and perfect groove and work on keepin wrists straight for more power. Chain bench was a lot of fun, great power lift and good pump, bands are next to try. Im sore, gotta foam roll and stretch, squats tomorrow!
 
Rodja said:
Invalid Link Removed

Also, check out his writings on the site and over at T-Nation. Hilarious, poignant, and great words of wisdom.
Click to expand...

thanks ill check it out....


sweetlou congrats on that PR bro.... gotta love that feeling...
 
Went up very easy, but i was trying a diff grip on bench today. I wanna find my sweet spot. Wide is tearing up my ac joint. My elbows flared, foot placement was a lil off and i lost back tightness in the bottom and could drip thru my traps. Wrist stayed straight tho hahaha. The bench had to much give and thru me off. Next cycle will be ten times better. It was a PR but i shoulda got 3 easy today.
 
SweetLou321 said:
Went up very easy, but i was trying a diff grip on bench today. I wanna find my sweet spot. Wide is tearing up my ac joint. My elbows flared, foot placement was a lil off and i lost back tightness in the bottom and could drip thru my traps. Wrist stayed straight tho hahaha. The bench had to much give and thru me off. Next cycle will be ten times better. It was a PR but i shoulda got 3 easy today.
Click to expand...

i have the same problem with my shoulder.... only problem is, im much stronger wide with my elbows flared a bit than in tight.... my brother on the other hand basically close grips 405 lol

im currently trying to re-teach myself how to bench closer with my elbows tight, trying to get my elbows to pop at the top of each rep...
 
you guys ever watch the EFS series...

"SO YOU THINK YOU CAN BENCH?"

its liek 6 videos and will take an hour, watch it, apply it, and dont look back. if you dont bench like that and do it on next bench session, you'll PR no doubt
 
GeekPoop said:
you guys ever watch the EFS series...

"SO YOU THINK YOU CAN BENCH?"

its liek 6 videos and will take an hour, watch it, apply it, and dont look back. if you dont bench like that and do it on next bench session, you'll PR no doubt
Click to expand...

This x1000000000000000.
 
They're (slowly) editing the "So You Think You Can Deadlift" series. All the footage is shot, but they're taking their sweet ass time putting it all together.
 
I have watched the bench videos, several times. I learned a lot from them. But there a few things that happen when a heavy weight comes in. Which takes time to learn. Just gotta learn to use my back and find the right grip for me.
 
7/6/11
Squats
Wave C
Workout:
Squats
45x5
95x5
135x5
185x3
225x3
275x3
75%-305x5
85%-350x3
95%-390x2 Another Huge PR!!!
Sissy Squats
Body+25x15
Body+45x15,15,17
Ghetto GHR w/ Band+Leg Curs
Body-Bandx10+70x12
Body-Bandx10+70x12
Body-Bandx8+70x12
Standing Rope Crunches
120x20
130x20
140x20
150x30
Conditioning: 15min of treadmill pushes with moutine climbers and groiners. Then 5min of Sprints on the bike.
Notes: It must be the new training partner bc these last two sessions were amazing. We killed this session. He has a hurt ankle hes recovering from thats why there are sissy squats ect. I got a huge PR with lots of depth my partner told me and driving my neck into the bar as well as pushing my arms under the bar under the bottome fixed all my squat issues and made for 2 pretty smooth reps.
 
SweetLou321 said:
I have watched the bench videos, several times. I learned a lot from them. But there a few things that happen when a heavy weight comes in. Which takes time to learn. Just gotta learn to use my back and find the right grip for me.
Click to expand...

Yep that's the issue I'm having, learning to use my back more- keeping it tight, and finding the right grip. I used to use a slightly wider grip all the time to focus more on the chest and less on tris. Not the best for power though.

Btw, you squat pretty heavy man. Bigups! Looked like a good session!
 
I find my best grips are pinky on the rings give or take a fingure either direction. I seem to get no shoulder pain, and everything feels smooth and tight. Closer grips hurt my ac joint. Wider I dont feel like i can drive thru the bar right. I have a very short bar path either way tho.

Thanks man! My squat seems to just progress, I dont have to focus on it or anything. Always been my easiest lift to move up in.
 
7/8/11
Press
Wave c
Workout:
Chins Warm-up
Bodyx6,7,7
Press+Chins
45x5/4
65x5/4
95x5/4
115x5/4
75%-130x5/4
85%-145x3/4
95%-160x3/16 PR
Dips
Bodyx10,10
Body+2 Chainsx10
Body+3 Chainsx10+Chins Body+1 Chainx5
Kroc Rows+Pullaparts
50x10/30
70x10/30
90x5/30
100x26 PR/30
V-bar Pushdowns+DB Curls+V-bar Ext
110x20/30x10/110x6
110x20/30x10/110x7
V-var Pushdowns+DB Curls+YTL
110x20/30x10/15x1 set
YTL
15x1 set
Notes: Good session.
 
7/9/11
Deadlift
Wave C
Workout:
Deadlifts
45x5
135x5
225x5
275x3
315x3
75%-335x5
85%-385x3
95%-430x3
GHR+Goodmornings
Body+Bandx10/45x20
Body+Bandx10/45x20
Body+Bandx10/95x20
Walking Lunges
3 Sets high reps with 30lbs
Leg Raises
Bodyx15,15,15,15
Conditioning: 15min Bike sprints
Notes: I was dead this session, managed to get three anyways, pushing back and with my quads helped a ton.
 
7/11/11
Bench
Wave D
Workout:
Chins Warm-up
Bodyx8,8,4
Bench+Chins
45x5/4
95x5/4
40%-115x5/4
50%-140x5/4
60%-170x5/4
Incline DB Press+Chins
55x10/4
65x10/4
70x5/4
D Handle Seated Cable Rows
110x10
130x10
140x10
150x10
JM Press w/ Chains+Scarcrows
5 sets to a top set fo 185 at top and idk at the bottom
Bicep Chins
Bodyx3,3,2,2,2,1+Ez Bar Curls-45x24
Some shrugs thrown in somewhere too.
Notes: Deload session, whatever lol
 
7/12/11
Squat
Wave D
Workout:
Squat
45x5
95x5
135x5
40%-165x5
50%-205x5
60%-245x5
Uni Leg Press
2 platesx12/12
4 platesx10/10, 10/10
6 platesx10/10 bothx10
GHR-Band
Body-Bandx10,10,10,10
Standing Rope Crunch
120x20
140x15
160x15
180x15
200x15
Conditioning: 15min Treadmill pushes with mountin climbers
Notes: Deload

7/14/11
Press
Wave D
Workout:
Chins warm-up
Bodyx8,8,4
Press+chins
45x5/4
65x5/4
40%-70x5/4
50%-85x5/4
60%-105x5/4
8 more chins
Dips
Bodyx10
Body+1 Chainx10,10,10
Pendlay Rows
135x10,10,10
185x5,5
Pushdowns-100 reps, face pulls-75 reps
2 sets of ytls
Notes: Deload

7/15/11
Deadlift
Wave D
Workout:
45x5
135x5
40%-185x5
50%-225x5
60%-275x5
Speed Pulls
135+Bandx8 sets of 2, 30-60 sec rest
GHR+Seated Leg Curls
Body-Bandx10/120x12x3 sets
Hack Squat
90x10,10,10
Side Bends Plus leg raises
40/Bodyx15,10x4 sets
Conditioning: 20min bike sprints
Notes: Last deload session! finally.
 
All caught up in here, sorry guys running two logs. I will mention i liked the speed pulls and the chain jm press. Felt good!
 
Oh updates on weight too: 195 right now and just as lean if not learner then i was! Current cals fall at about 3500 a day, gonna bump it up even more come next cycle. Also im ready to enter a meet, funds are tight so me and my training partner are looking at maybe february apf i think. So i got a few more monthes to train then time to start peaking!
 
Yeah, that's the raw record. I think it's a really thin class. The meet I'll be doing (most of the team will be there) will be south of Dallas in a town called Waxahachie.
 
7/18/11
Bench
Wave A
Workout:
Chins Warm-up
Bodyx8,8,4
Bench+Chins
45x5/4
135x5/4
155x5/4
65%-190x5
75%-225x5
85%-250x3, bench was puffy and couldnt drive thru my traps and lats.
85%-250 attempt 2 x5, Put my grip where i usually have it and switched benches and just nailed it/4 chins
Floor Press+Yates Rows
135x10/10
135+2 12lb Chainsx10/10
135+4 12lb Chainsx8/10
135+6 12lb Chainsx8/10/4 chins
135+8 12lb Chainsx8/10 230ish at the top, this killed my chest and tris, but it was needed since my elbows were flaring early on the bench last attempt./ 7 chins
Overhead Rope Ext+Pullaparts
70x10/30x5 sets
Reverse Grip Ez Bar curls+DB Shrugs
45x12/30x10
65x10/60x10
75x10/70x10
Notes: Ive been stressed lately and its starting to effect my sessions, im gonna get it undercontrol and focus on keeping my cals up, Good session. I need the tricep and press work to really drive my bench.
 
7/19/11
Squat
Wave A
Workout:
Squats
45x5
135x5
185x5
225x3
65%-275x5
75%-315x5
85%-360x7, i was so tight and tired coming into this session, did my warm-up and just got in the groove, not sure if this is a PR but i couldnt see by the end of the set haha
Reverse Band Box Squats
225+Bandsx10x3 sets, really fried my glutes, gonna add more of this for sure.
GHR+Band with leg curls
Body-Bandx10/120x10
Body-Bandx10/120x10
Body-Bandx10/140x10
Body-Bandx10/140x10
Body-Bandx10/160x10
Standing Cable Crunch
100x20
130x15
160x15
190x15
Conditioning: 15min bike sprints.
Notes: I was dead tired coming into this, i thought i was just gonna hit the main lift and leave, but i ended up having an amazing session and 360 felt so light.
 
Also my current weight is 198 and ive added a lot of mass to my upper body and everything is coming along. current cals are 3500ish, ill be bumping up to 3700-3800ish next week.
 
7/22/11
Press
Wave A
Workout:
Chins warm-up
Bodyx6,6,8
Press+Chins
45x5/4
65x5/4
95x5/4
65%-115x5/4
75%-135x5/4
85%-155x5/4 Ac joint was bothering me
Chins w/ 3 12lb chainsx7 drop to 2 chainsx2,drop to 1 chainx2, bodyx1
Dips
Bodyx10
Body+3 12lb chainsx10,10,10,9
Seated Cable Rows+Face Pulls
100x15/70x15
180x8/70x15
160x8/70x15
140x10/70x15
120x12/70x15
Rope Pushdowns+DB Curls+Side Laterals
60x20/25x10/15x15
60x20/20x12/15x15
60x20/20x12/15x15
60x20/20x12/15x15
Notes: This session killed me. wasnt all to amped for it but gave it all i had. Also my diet is again changed. Currently doing high protein, moderate carbs from taters and veggies, lil fruit, and high fats. I feel amazing eating this way. Still gonna keep 1-2 cheat meals in a week tho.
 
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