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Segansational's Motivation Log

ANABOLICWRWLF said:
Just jumped in here and have a lot of catching up to do!

Month to month I add 5# to my training max (TM) and it has worked well for me that way. Everyone now and then if I stall out on the 5/3/1 week I will follow the deload with a few weeks of 5x5 starting at around 85% my 5RM to try to break the plateau. Just my experience, YMMV.

I've found 5x5 to work well to get weights back on track after long breaks too, either from minor injury, laziness, or other styles of training like combat sports where I'm not lifting much.
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Welcome back! Sounds like a good plan to keep from it getting stale too.
ANABOLICWRWLF said:
Oh also, as the weights go up, I've found it to be easier to actually run the program as 351 to break up the heavy weeks more. I think I can credit that to Hyde from seeing it here somewhere and it is good advice.
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@Hyde so is this doing essentially Week 2 % / rep scheme as Week 1?
 
Segansational said:
Missed that part! So I stopped at 5 reps intentionally. Not sure how many I would've gone for tbh. Now, after every 4 weeks I should be adding 5# to my 1RM and recalculate %, correct? Just want to make sure I'm planning this out right.

So for cycle 1, 1 RM = 215#, calculated off 90% = 194# --> highest weights lifted (95%) = 185#
So for cycle 2, 1RM = 220# --> 188# would be heaviest weight
Cycle 3, 193#... and so on.

Just seems a bit odd that I wont be hitting my old 1RM until several months out, even though my calculated 1RM is theoretically going to be higher. But all that to say, working weights in and around the 200# mark (4 cycles from now) would be pretty satisfactory.
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No need to recalculate. It will always be challenging as long as you are honoring as many reps as possible for the primary set. And trust me, it eventually will get a lot harder to reach the 5, 3 and 1 targets because you’re moving up in weight every cycle. If you can’t meet the target, then you need to recalculate your max to bring the numbers back down. Does that make sense?
 
Segansational said:
Welcome back! Sounds like a good plan to keep from it getting stale too.@Hyde so is this doing essentially Week 2 % / rep scheme as Week 1?
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Yep you got it; you just flip flop the %s & reps for the 2 weeks.

You may just want to run it in the standard order first (5s week, 3s week, 5/3/1 week) & see how you recover. But if you kinda struggle, switching the first 2 weeks can be a trick.
 
Thank fellas. Love having everyone chime in with their experiences. This is exactly the type of engagement and motivation that I originally set this log up to help me with. I'm feeling very energized now that I have another goal and a program to work with!

Quick update, 30 mins and 228 cals on the bike today followed by hanging knee raises, Russian medicine ball twists, and medicine ball crunches. Weight this AM was 161.8# (-2.2#) and 14.8% BF (-0.3%).
 
Day 8.

Deadlifts
125x10, warm up
0.65% - 160x5
0.75% - 185x5
0.85% - 205x6 - slow reps

Neutral grip pull ups x9,9,8
Bent over BB rows
135x8,10
140x8
V-handle close grip rows
+60x10
+70x10
+80x10 - these were tough as my last set

42:42, 282 cals

Had a great WO this morning! Full night of uninterrupted sleep will do that for you I guess?

Pre: 1 scoop Total War Light Side, 25 mg D, 5 mg Y, 100 mg paradoxine, 500 mg BAIBA
Intra: Same as usual
Soundtrack: Drake
 
Segansational said:
Day 8.

Deadlifts
125x10, warm up
0.65% - 160x5
0.75% - 185x5
0.85% - 205x6 - slow reps

Neutral grip pull ups x9,9,8
Bent over BB rows
135x8,10
140x8
V-handle close grip rows
+60x10
+70x10
+80x10 - these were tough as my last set

42:42, 282 cals

Had a great WO this morning! Full night of uninterrupted sleep will do that for you I guess?

Pre: 1 scoop Total War Light Side, 25 mg D, 5 mg Y, 100 mg paradoxine, 500 mg BAIBA
Intra: Same as usual
Soundtrack: Drake
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Looks like your killing it man!!
 
Looking good here!
 
How you holding up man! Anything planned to come this summer
 
SkRaw85 said:
That’s the truth. I wish there was a pill I could take that gave instant benefits of a full 8 hour sleep cycle
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Not me that needs it, it's my kids!
akboom87 said:
Looks like your killing it man!!
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Thanks brother. Appreciate the encouragement in here!
jinxie said:
Looking good here!
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Thank you man. And for the 5/3/1 suggestion! I am supposed to be hitting weights though 4x per week and I don't think that'll happen. So debating whether I'll work on OHP or skip it completely. Started my cycle midweek, so tomorrow I will have done bench, deads, squats.
Hyde said:
It’s called methamphetamine, and it’s apparently good for multiple 8-hour sleep cycles allegedly
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TheMovement said:
How you holding up man! Anything planned to come this summer
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Hey buddy, good to see you popping in here! Working on cutting for summer beach vacation at the moment. But somehow these guys have convinced me to start lifting real weights. Haha. Won't be setting any state records or anything like I see you doing, but hopefully I'll make it look like I lift occasionally.

I'm starting to think I might want to do a local BB competition though before I turn 40 and hit the masters category. So maybe this year will be my year?
 
Just a quick update, had a fantastic weekend celebrating the kids birthdays! Had to spoil them a bit and rented a bounce house. They had tons of fun! Not going to lie, I spent some time bouncing as well. Of course, being old I somehow managed to tweak my right shoulder again - heard it pop. Was bothering me (along with my entire upper back/shoulders) the next day or so. But feeling good again this morning. Joints have been feeling it too, so started up some Foxtrot to try and combat that.

Managed to control myself somewhat with diet and weighed in today at 161.2# (-0.6#), so that is a big win in my book! Still had two cupcakes and 2 beers at the party. Got to live a little!

No workout yesterday - this week is hectic with work. But still got in a post-dinner walk with the family.

30 mins on the bike this morning, followed by hanging knee raises and swiss ball crunches. Tomorrow is leg day and will be testing out squats on 5/3/1.

Here's a picture of the bounce house!

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Leg Day.

Been a while since I've gone heavy on squats. I think I was roughly around 330# on squats for my PR last, but this was many years ago. So calculated my weights today based off of 300# as a max.

BB squats
Warm up - 105x10
0.65% - 195x5
0.75% - 225x3, forgot I was supposed to do 5 reps.
0.85% - 255x3, this was too heavy.

140x10 - Just to feel like I did enough, did some extra reps for volume.

SLDLs 125x10,8,8
Thor Hammer Kettlebell swings 25x12,12,12
Calf raises 3x12

51:33, 331 cals

Mentally wasn't with it this morning. My math was failing me, didn't do the right number of reps on set 2 of squats. Also started too high on these. Will readjust on next go round.



Pre: 1 scoop OG Juice Daddy, 25 mg D, 5 mg Y, 100 mg paradoxine, 500 mg BAIBA
Intra: Same as usual
Soundtrack: Theory of a Deadman, Wake Up Call
 
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With 5/3/1, choosing a lighter training max is almost always going to help get you stronger faster actually. Consider 260-270 for squats. It’s just a number to calculate off of; it has no bearing on what your current maximum potential is. You need to train with weights you can handle with solid technique & get enough work in to progress.

Also, just rotate through the plan every time you train. So if you only lifted 3 days a week, just go to the next day in the 4-day rotation. The 7 day microcycle works just as well for the time or recovery-strapped individual as a 9 day microcycle. You just stretch the 3 ‘week’ waves out over 4 actual weeks. I made some of the best strength gains of my life doing this actually.

Example:

5’s week
Monday - Bench
Wednesday- Squat
Friday - Press
Monday - Deadlift

3’s week
Wednesday- Bench
Friday - Squat
Monday - Press
Wednesday- Deadlift

5/3/1 week
Friday - Bench
Monday - Squat
Wednesday - Press
Friday- Deadlift
 
Yeah, I thought I had adjusted down enough (without testing my current max), but still went a bit with ego. I'll be dropping closer to the number above. Lesson learned!
 
Have you tried using any of the 5/3/1 apps? I remember Jinxie said one wasn’t bad. I haven’t looked at them yet but next month is when I’ll be starting my journey with it.
 
akboom87 said:
Have you tried using any of the 5/3/1 apps? I remember Jinxie said one wasn’t bad. I haven’t looked at them yet but next month is when I’ll be starting my journey with it.
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Might pick up the Wendler 5/3/1 app. Not sure if anyone here has had any experience? Looks like they may have a free and a pro version.

In other news, another 30 mins, 285 cals down on the bike down. Body feels like toast this morning.

Weight: 160.4# (-0.8#)
BF: 14.7% (-0.1%)
 
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Shoulders.

Seated OHP, calculated off of 90# 1RM. I've never tested this, but this is not a movement I've really consistently used so went conservative.
0.65% - 50x5
0.75% - 60x5
0.85% - 70x9

DB laterals x DB front raises, supersets 10x12/10, 12/10, 12/10
EZ bar upright rows +60x10,10,10 - my left elbow joint was crackling this morning. Going to pay for not having my elbow wraps on...
Facepulls, resistance bands 2x15

This was a tough week. Was mentally and physically exhausted by the end of it. Burning both ends of the candle. Completely slept in Friday, almost did this AM too, but got up to do my firs 5/3/1 with OHP. Good news is I feel like my body is really responding. Weight is coming off, muscles still look full (even without carbs intra).

28:08, 246 cals

Pre: 1 scoop Total War Jurassic Blood, 25 mg D, 5 mg Y, 100 mg paradoxine, 500 mg BAIBA
Intra: 1 scoop each Amino Infusion, Canteen, 3g micronized creatine
Soundtrack: Future, I Never Liked You
 
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Now for the fun stuff.

Getting ready to start some TD epiandro + a methyl for the next 6 weeks. Got all supports lined up. My question is what to do with my stim intake regarding BP. My DCY stack has been doing well for me, and I need my stims to get going in the morning. So I'm thinking of dropping the DMAA (been on for about 6 weeks now, so prob time for a break anyways), but keeping the yohimbine still 2x a day. Probably reduce pre-WO caffeine to 150-200 mgs and just keep an eye on things. Let the epi do the hard work for me.

Alternatively, does anyone know how dynamine or teacrine affects BP? I have those Jacked Factory caps which are 125 mg caffeine, 75 mg dynamine, 50 mg teacrine, which might just be perfect pre-WO. Thoughts?
 
Segansational said:
Yeah, I thought I had adjusted down enough (without testing my current max), but still went a bit with ego. I'll be dropping closer to the number above. Lesson learned!
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Like Hyde said, 90% of your max for your training max, and then percentages of that number.
 
I def recommend getting an App. I use Five3One. Was like $5.

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Dynamine doesn’t raise BP, so I would drop the DMAA for those caps and lower caffeine overall.

Also try to change your mindset - don’t tell yourself that you NEED it. Consider swapping in a mug of green tea or something else if you want a morning drink ritual.
 
Had a pretty good weekend, spent a lot of time outdoors since we had some nice weather here. Saturday was full fat eating! Visited this cheese farm that had a great sandwich shop and baked goods. Had an italian melt, cheese curds, sweet potato fries, and a cheese tart a la mode. Chinese food for dinner.

Had a pour of Angel's Envy last night as a send off, since I'll be off alcohol for a bit. So with that...

And here we go!

Rotator cuff ex, resistance bands 2x12-15
Bench press
Warm up, 105x10
0.70% - 135x3
0.80% - 155x3
0.90% - 175x5

Neutral Grip Push ups 3x12
Close Grip BP 125x8,8,7
Resistance band flys 35x10,12,15
Dips x 8,8

53:55, 281 cals

Pre: 5 mg Y, 100 mg paradoxine, 500 mg BAIBA, 1 cap Jacked Factory caffeine + dynamine + teacrine, 4 scoops Bodyforge 2.0 - Going with a non-stim preWO and will be using this oldie, but goodie until my Ghost TMNT Pump comes in.
Intra: 1 scoop Amino Infusion, Canteen, 3g micronized creatineInvalid Link Removed
 
Deadlifts
Warm up, 125x10
0.70% - 170x3
0.80% - 195x3
0.90% - 220x5 - pulled from rack pins. These felt OK, more my grip strength that was the issue this morning.

Neutral grip pull ups x 8,6,8 - last rep was a throw away
BB curls +50x6, +40x10,10

About 35 mins session this morning.

Woke up after about my third alarm this morning. So jumped into my WO pretty sleepy. Took 2 sleep gummies last night to try and improve my sleep quality, but it doesn't normally impact my wake up routine. Didn't feel I had the explosive power this morning. Even pull ups were very slow pulls. Lower back also felt tight this AM, so foam rolled before lifting.

Also, plan is to lift 4x per week, 2x per week do cardio, so I can get all 4 big lifts in a week for each 5/3/1. We'll see if my body agrees with this idea or not!

Pre: Same as yesterday, but went with 2 scoop BodyForge 2.0 instead of 4. This wrecked my stomach last morning in a bad way, so even though I'm only getting half doses of the ingredients at 2 scoops we'll see if that helps.
Intra: Same as yesterday
 
You did your entire workout in the time it would take me to get through my general and specific warmups for my main movement of the day…
 
SkRaw85 said:
How’s the no booze going? That used to be a big struggle for me
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Not going to lie, not perfect here. For me, my vices are beer and sweets. Wife tempted me with a cocktail yesterday which I skipped, but had a beer today, which she opened but then decided she wasn't going to drink! Hard when we're not on the same page.

Hyde said:
You did your entire workout in the time it would take me to get through my general and specific warmups for my main movement of the day…
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Haha, not sure if that's a good or a bad thing! My workouts generally are anywhere between 35 - 55 mins long, more out of necessity than anything else. I'm fighting against the ticking time bomb of when my son decides to get up. I already get up before 5 AM to fit it in, so not planning on moving that up any. So I've learned how to get in and out relatively quickly on most days.

On a side note, since I haven't been 100% on my diet, I did get in 2x 15 mins walks today. Second walk this evening after dinner was with the family. Was pulling my two kids in one of those red radio flyer wagons - so basically 63 lbs of sled drags for some extra cardio!
 
+1 for 40 min workouts.
 
Adjusting my squat numbers and starting again here with 3 sets at 5 reps with new calculation based off of 280#.

BB Squats:
Warm up, 140x10
0.65% - 165x5
0.75% - 190x5
0.85% - 215x6
Seems to be right where I need to be on these weights/reps.

SLDLs 125x9,8,6
Calf raises 2x15
Thor Hammer Kettlebell Swings 25x12,12 - these are a great finisher. Huffing and puffing with my quads burning even at this fairly low level of reps. A little more volume and I could see this being it's own workout!

32:17, quick in and out this AM since I slept in.

Pre: 1 cup of coffee, 1 cap JF caffeine/dynamine/teacrine, 100 mg Paradoxine, 500 mg BAIBA, 1 scoop Ghost Pump TMNT Ooze
Intra: 1 scoop Canteen, Amino Infusion, 3 g micronized creatine

Been having a hard time waking up, probably since coming off the heavier stims and kids interrupting sleep schedule. Slept in this AM, but my body felt beat up. Also going to monitor whether I want to add in some taurine intraWO.

Picked up some Ghost Pump and tried it out for the first time! Tastes like Hi-C Ecto Cooler. It's great! Ghost certainly does flavoring right. The dose of nitrates should be a nice complement these next few weeks. Tomorrow I'll try 2 scoops just for fun.
 
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Love orange hi-c flavor!

So when you say Warm Up, do you mean that first set of 140x10 is the warmup or is there another routine you’re doing prior to putting that on my back? Assuming with 32 minutes you’re just getting under the bar bone cold, which sounds incredibly painful…
 
Shoulders.

Rotator cuff ex, resistance bands 2x15
DB laterals x DB front raises 10x10,10,10

Seated OHP:
0.70% 55x3
0.80% 65x3
0.90% 75x8

BB upright rows +40x12, +50x10,10
Bent over DB laterals 20x10,10,10

46:09, 282 cals

Pre: Same as yesterday, but used 2 scoops of Ghost Pump TMNT Ooze.
Intra: Same as yesterday
 
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Hyde said:
Love orange hi-c flavor!

So when you say Warm Up, do you mean that first set of 140x10 is the warmup or is there another routine you’re doing prior to putting that on my back? Assuming with 32 minutes you’re just getting under the bar bone cold, which sounds incredibly painful…
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I do some light stretching before any lifts, but yes, the 140x10 is the first weighted lift/warm up set for the 3 working sets of the 5/3/1 set up.
 
Segansational said:
I do some light stretching before any lifts, but yes, the 140x10 is the first weighted lift/warm up set for the 3 working sets of the 5/3/1 set up.
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I don’t think you’re doing a proper 5/3/1 warmup. There should be 3 warmup sets and they should start lighter I believe. I’d get an app.
 
Segansational said:
I do some light stretching before any lifts, but yes, the 140x10 is the first weighted lift/warm up set for the 3 working sets of the 5/3/1 set up.
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If nothing hurts & you can move right into full ROM without anything else, power to you! Those days are long behind me
 
jinxie said:
I don’t think you’re doing a proper 5/3/1 warmup. There should be 3 warmup sets and they should start lighter I believe. I’d get an app.
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Interesting, the article I was going off of didn't have any specific warm up routine. But I just found one talking about 40%, 50%, 60% at 5,5,3 reps.
Hyde said:
If nothing hurts & you can move right into full ROM without anything else, power to you! Those days are long behind me
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So far so good! I have been more diligent about ensuring a good shoulder stretch/rotator cuff warm up before benching for several years now.
 
Segansational said:
Interesting, the article I was going off of didn't have any specific warm up routine. But I just found one talking about 40%, 50%, 60% at 5,5,3 reps.
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You got it!
 
Rainy day. 30 mins, 186 cals afternoon cardio session on the bike, followed by abs: 3 sets of swiss ball crunches and hanging knee raises to failure, followed by a superset of Russian medicine ball crunches x Russian medicine ball twists 3x10.

1 scoop each of Breach+ and Canteen intra-WO.
 
Segansational said:
Thanks brother, I'll be here when you're ready!We'll have to see if I incorporate these or not. Seems odd to have such low % and low reps, so that plus limited time and needing to change all of those weights might make it not work for me. But I'll give it a shot and see!
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You should literally be able to get off the bench after the first warmup, slide more weight on, lay back down and hit the next warmup, and so on. They help get the body up to temp faster before lifting the heaviest loads, and to practice the movement so you can be safer/more efficient.

If you ever read my log, you will see when I bench 45,95,135,185,225lbs for reps between 3-5 usually before I start getting into my working weights. I do not rest between them - the purpose is a physical & neurological warmup.
 
Hyde said:
You should literally be able to get off the bench after the first warmup, slide more weight on, lay back down and hit the next warmup, and so on. They help get the body up to temp faster before lifting the heaviest loads, and to practice the movement so you can be safer/more efficient.

If you ever read my log, you will see when I bench 45,95,135,185,225lbs for reps between 3-5 usually before I start getting into my working weights. I do not rest between them - the purpose is a physical & neurological warmup.
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Ah got it, thanks for the clarification! This makes sense and would make it fit into my routine a bit better as well. Will give this a shot on Monday's session!
 
Bench Day.

Rotator cuff ex, resistance bands 2x15/12

Warm up sets:
40% - 75x5
50% - 95x5
60% - 115x3
Working sets:
75% - 145x5
85% - 165x3
95% - 185x3

Neutral grip push ups x12,10,10
Close grip BP 135x8,8,6
Resistance band flys 35x3x12

Incorporated the correct warm up progression today. Felt decent and hit 3 reps on the last set. Also pretty happy with 135# on close grip BP.

41:30, 247 cals

Pre: 1 cap JF caffeine+dynamine+teacrine, 5 mg Y, 2 scoop Ghost Pump TMNT Ooze.
Intra: Same as usual

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Deadlifts.

Warm up:
40% - 95x5
50% - 120x5
60% - 145x3
Working sets, from rack pins:
75% - 185x5
85% - 205x3 - heavy
95% - 230x0,1 - failed the first attempt. Did a slow pull on the second attempt.

These just felt really heavy this morning. Missed having that immediate alertness that my heavier stim regimen gave me.

Neutral grip pull ups x9,5

27:27, 221 cals

Dissappointed this morning. Lower back has been feeling off the past two days, have been trying to massage and use heat at night. Added 5g of taurine intra-WO. Had to get in and out quickly, so no time for much other than deads.
 
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Segansational said:
Deadlifts.

Warm up:
40% - 95x5
50% - 120x5
60% - 145x3
Working sets, from rack pins:
75% - 185x5
85% - 205x3 - heavy
95% - 230x0,1 - failed the first attempt. Did a slow pull on the second attempt.

These just felt really heavy this morning. Missed having that immediate alertness that my heavier stim regimen gave me.

Neutral grip pull ups x9,5

27:27, 221 cals

Dissappointed this morning. Lower back has been feeling off the past two days, have been trying to massage and use heat at night. Added 5g of taurine intra-WO. Had to get in and out quickly, so no time for much other than deads.
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You should try some box jumps before deads to stimulate your CNS if you aren’t feeling alert. I swear it works.
 
SkRaw85 said:
You should try some box jumps before deads to stimulate your CNS if you aren’t feeling alert. I swear it works.
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100% this.

I don’t even jump to boxes normally whe. I need them because I hate jumping and it just sounds like too much when I’m feeling like a slug already, so I do progressive distance jumps. I just jump as far as I can across the garage floor, turn, do another, and so on. 2-3 sets of 3-5 with very short rests. You would be amazed what 2 quick little triples can do to get the system up & running.
 
SkRaw85 said:
You should try some box jumps before deads to stimulate your CNS if you aren’t feeling alert. I swear it works.
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Hyde said:
100% this.

I don’t even jump to boxes normally whe. I need them because I hate jumping and it just sounds like too much when I’m feeling like a slug already, so I do progressive distance jumps. I just jump as far as I can across the garage floor, turn, do another, and so on. 2-3 sets of 3-5 with very short rests. You would be amazed what 2 quick little triples can do to get the system up & running.
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Great and thanks for the suggestions fellas! Don't have any boxes, but could def do the distance jumps.
 
Just a quick cardio session this AM, all I had time for. 30:06, 164 cals on the bike. Been a bit off the rails with diet this week, but still waking up looking relatively lean and aesthetic. With nicer weather making sure to get out for my daily walks, 2x in some cases.
 
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