Yet another 5-3-1 by Dmax

[Duramaxhd]

Today 10-17, 5-3-1 week, cycle 2

Current weight at 7:30am was 222.4

Preworkout gameday
Intra bcaa\saa

Elliptical 5 min

Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
Did some jumps from squat position as explosively as possible x10

Deadlift 5-3-1
Warmup 135x5 155x5 185x3
Working sets 235x5 265x3 295x6
Joker sets 315x3 365x2 385x1 PR most I have ever pulled from the floor

Superset
Lungs with SLGM's
40lbs DB in each hand 8x5

Standing cable crunches
105 to failure x3

No cardio

Notes
Deadlift
Today was a great day 385 is a pr for me wanted to try for 405 but 385 was difficult to lock out and made me happy so called it at that

Lungs and single leg good mornings
These sucked after such a hard pull I really didn't want to do anything but felt I had to so I sucked it up

Cable crunches
Nothing special there probably should find something better core wise

Thats it really happy with DL progress now I just need to get squat and press up there which with the new diet I believe they will

Thanks for reading

 

[rob112]

Congrats on the PR. That always feels great

 

[Sean1332]

Nice workin man

 

[Duramaxhd]

Thanks

I wanted to post this thought it was some good info

http://breakingmuscle.com/strength-conditioning/6-tips-for-getting-stronger-while-staying-free-from-injury

 

[Duramaxhd]

10-19 5-3-1 week cycle 2

Current weight at 7am was 223

Preworkout gameday
Intra bcaa\saa

Elliptical 7 mins

Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
Light side raises
Rotator cuff work

Military press 5-3-1
Warmup barx10 65x5 85x5 105x3
Working sets 125x5 145x3 165x3x2

Assisted chins
80 off bodyweight 10x2 8x3

Facepulls
80x15 80x10x4 with pause on the pulls

Close grip bench press
155x10 155x8x3 165x6 stripped 30 off then 5 more

Hiit cardio arc trainer
5 min Warmup 30on 30off for 8 intervals

Notes
Military press
Was shooting for 4 on the last set but got distracted so only got 3 thats the reason for second attempt, thought I could get it but nope

Chins
Nothing great someday ill be able to do my weight I hope

Facepulls
Really slow and tight movements with pauses something different is all

Close grip bench press
Wonder if I should structure this in a 531 format may help a bit instead of just placing weight on the bar and Hafe a** keeping track

Diet is going well macro are about even for today

Read on another forum jim said people are having a lot of success by doing 5 forward 3 back anyone have thoughts on this

Next week is deload. Thats sucks

Thanks for reading

 

[Duramaxhd]

So I know this is not a diet log but do I still continue may carb cycling pattern on the deload week I googled it but I cant find the answer I'm looking for?

 

[Sean1332]

Just because it's a deload doesn't mean you be lazy all week ya know? Deload your Big 4, and still hit your accessory work and tailor your diet towards that.

 

[Duramaxhd]

I wasnt really going to lazy just told my wife I would skip the gym this week she has really been on me since the birth of our daughter\second child wants me to cut back to 3days a week its been hard to justify 4 days to her now that ive lost so much weight she doesnt understand my new goals

Was just planning on doing some simple body weight stuff pushups etc and cardio\walking

 

[rob112]

I have a hard time getting there 4 times a week each week, too. I just try to go 4, but if I have to skip a day it's OHP day. I've also been upping the volume of the compound lifts so I get everything I can out of the 3 days when it happens.

 

[Duramaxhd]

Its not so much getting there as it is pressure from my significant other thats the problem been working 4 10's and hr drive time to and from work then 1\2 to get tothe gym . she says that we never see each other. Its just something we as a family will have to work on and her to except could be worse I could be going to the bar every night

 

[rob112]

Yea...just gotta make time for it all. It's rough. Part of the reason I eventually want a home gym.

 

[Duramaxhd]

Yep that would be good ive been keeping an eye out on Craigslist mite be able to piece a nice one together

She will figure it out or she will get some papers lol

 

[rob112]

That's the way to go. Freakin expensive otherwise.

 

[Duramaxhd]

I just wanted to say I tried my first quest bar today (apple pie) fricken good need to buy some more bit 24 bucks for 12 come on

Todays workout reverse lungs and speed squat bodyweight home workout type crap

 

[capo180]

I know I'm late but congrats on the deadlift pr man. That's good stuff.

I used to love those oh yeah bars lol. Happy I got off of them tho, too much sugar alcohol and stuff.

 

[Duramaxhd]

Thanks

Damn I didnt realize it had that stuff in it well so much for that

 

[Duramaxhd]

Back from deload and family time

Today 10-28 cycle 3 5's week

Current weight at 4:45 was 223

Preworkout gameday 1/2 scoop
Intra bcaa/saa

Foam rolling
LaCrosse ball smash
Stretching/Broomsticks

Back Squat
Warmup 135x5 155x5 185x3
Working sets 185x5 205x5 235x7 205x5 185x10

Hack squats
Sled+190×10×4 190x12

Back extensions
80 reps total

Standing cable crunches
75 reps total

No cardio

Notes
Squats
Felt good, reps were going up fast till 235 then they moved a bit slower but still good was shooting for 10 but got 7

Hack squats
Good workout here really trying to push the weight and reps on these

Back and abs
Nothing to talk about here just the usual stuff

So last week I got a bit discouraged was reading some of the the logs and seen all the big weights being lifted and was comparing them to mine, but then I realized ive only been lifting for a year total i have never done any lifting prior so id say im doing pretty well and with all this great info on here ill be up there in no time

Side note if anyone has a costco near them ON protein premade shakes are going on sale 24 bucks for 18 Wednesday that is if all ads are the same everywhere

That's it glad to be back at it thanks for reading

 

[bolt10]

Don't worry about comparing yourself to others man. We all start somewhere and regardless of where you are at you should be proud of the hard work you do. We are all in this just to get better.

 

[Sean1332]

What Bolt said. You're doin just fine man. You don't have bad numbers at all.

 

[Duramaxhd]

Thanks I know it takes time I will get there
Being on a cut doesnt help matters ether just got 10 lbs to go then new log and new way of eating cant wait for that

 

[rob112]

I agree with the other guys 100%. I think it's normal for any of us to have that desire to be stronger.

Beauty of these forums is these strong mother ****ers are willing to help. It's a great forum that way.

Just compete with yourself man. Be a better you each day/week/month/year. Your doing good man.

 

[Duramaxhd]

Today 10-29 5's week cycle 3

Current weight at 4:45am was 222.5

Preworkout gameday 1/2 scoop
Intra bcaa/saa

Foam rolling
LaCrosse ball smash
Stretching broomsticks

Elliptical 5 mins

Bench press 5s
Warmup 85x10 105x5 125x3
Working sets 135x5 155x5 175x8 155x5 135x15

Iso-lateral front lat pulldown
90x8 100x8x3 90x8

Incline bench press
135x8x3 135x6x2

single arm tricep extensions under and overhand
Didnt really count if I had to put a number on it id say 80 reps each side with a drops set at the end

Notes
Wasn't sure how it was going to go today last week I smacked my hand pretty good with a hammer trying to drive in a 3/4" anchor with set pin and I still have a good size knot on my hand but it was fine had no trouble

Bench press
This was pretty good 15 on the last set was awesome dont think I ever done that many in a row

Hammers
After reading what the world record presser did I figured hey Ill give it a go, couldn't hurt to put it in the rotation

Incline press
Just needed a change plus gym was busy so all the Incline open benches were in use

Triceps
Already felt like they got a workout so did light and high reps

So when I got home I made this delicious shake with 4 big spoonfulls of homemade apple sauce and 12 oz of vanilla almond milk 1 scoop of trutein vanilla protein powder and 2.5 grams creatine taste just like how I eat my apple pie all smashed up with icecream

Thanks for reading

 

[Duramaxhd]

Today 11-2-13 5's week cycle 2

Current weight at 9am was 222.4
Seem to be maintaining so I cut 250 calories out Wednesday

Preworkout gameday 1 scoop
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching broomsticks

Deadlift 5's
Warmup 135x5 155x5 195x3
Working sets 205x5 235x5 275x9 235x5 205x10

Stiff leg deadlift
135x10 145x10 155x10 165x10x2

Leg extentions
150x10x5

Ab work
3 set to failure

No cardio

Notes
I took two days between workouts this week cause my inner thighs were so tight I thought the muscle was ripping off the bone almost took me to knees twice this week look for suggestions on how to resolve this if u got any

Deadlift
The first warmup set hurt bad but worked through it and stretched between sets after that it went good

Stiff legs
This was good and was more for grip work then anything I think been trying to get my grip strength up anything over 200 I have to go over under grip

Leg extensions
They were leg extensions what can I say

Abs
Didnt want to do them so made it quick with some weighted crunches

Thanks for reading

 

[rob112]

Try rolling it on a PVC pipe move the leg at the knee as much as the pain will allow. Ice, rest, repeat. Maybe try an Epsom salt bath too.

 

[Duramaxhd]

Thanks ill try that I think im going to snag a piece of 6" cpvc about 48" long from work this week see how that works

 

[rob112]

Thanks ill try that I think im going to snag a piece of 6" cpvc about 48" long from work this week see how that works

I find PVC better than a rumble roller for inside and outside of the leg.

 

[Duramaxhd]

I can see that.I know that when I roll the inner leg it seems like I lose a lot pressure on the roller as I roll inward a larger dia may help with this

 

[Duramaxhd]

https://www.youtube.com/watch?v=q0Elx93duAA&feature=youtube_gdata_player

Seemed like a good bit of information

 

[Duramaxhd]

Today 11-3-13 5's week OHP cycle 3

Current weight at 7:30 am was 221.3

Elliptical 5 mins
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
Rotator cuff work
Light side raises

Military press
Warmup barx10 75x5 85x5 105x3
Working sets 115x5 135x5 145x6 135x5 115x10

Chins
80 off weight 1 set of 10, 4 sets of 8

Facepulls
100x10 120x8x3 130x7

Seated cable shrugs
160x15x4 175x12

Jm press
85x8x4 95x8

Elliptical 10 mins

Notes
Good workout a little extra work today with the shrugs but nothing big I didnt feel like dropping anything in exchange for them so I just did them

JM press this is my first time doing these so thats why they were so lite hurt my elbows a bit at the bottom of the movement. Not sure if form was good ether going to watch the vids again to make sure im doing them right

Thats it thanks for reading and happy lifting

 

[rob112]

JM presses are a weird one. Everyone seems to have their interpretations if it. I can't comfortably go heavy with them myself.

 

[Duramaxhd]

Today 11-4-13 3's week cycle 3

Current weight at 4:45 am was 219

Preworkout gameday 1 scoop
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks at work and gym

3's squat
Warmup 135x5x2 165x3
Working sets 195x3 225x3 255x4 pyramid down 225x3 195x10

Hack squats
Sled+90x10 180x10 210x8x4

Kneeling cable crunches
135x20x4

Hyperextensions
Bodyweight x20, bodyweight+35x10x4

Notes

Squats
Kept catching myself looking down but for some reason it seemed easier looking down but the bar would be all over the place which = bad

Hack squats
Just trying to match the weight I squat with what I put on hack sled plate wise

Hyperextensions and crunches
Nothing special there same old stuff

Been really excited to be in the gym lately I think its because my weights are still going up and my body weight is going down almost to my goal of 210 that would make total loss of 180lbs in just over a year and a 1\4 I can live with that

Thanks for reading and remember
"Only belive in training to be awesome"
Jim Wendler

 

[Sean1332]

Keep up the progress bud!

 

[Duramaxhd]

Given my current weights what do u think an obtainable weight for the big 3 by this time next year in your guys honest opinion?
I think at
300 squat
225 bench
350 beadlift

 

[Sean1332]

I think once you're content with putting more calories in your body, those weights will be easily achievable.

 

[Duramaxhd]

Sorry, clarification those are what im currently at roughly 1 rep maxes
Given a major caloric increase what do u think is achievable

 

[Sean1332]

Well, you can always calculate out a years worth of Week 3's, and you'll be able to easily achieve that last set for 1+!

 

[Duramaxhd]

Thanks ill try that see what I come up with

 

[Sean1332]

I try not to think of numbers a year out. Not seriously at least. My squat moved 100lbs in a year. My bench-zero pounds. Deadlifts-meh.

You can always start calculating your Week 3 AMRAP sets and see what that looks like if you aren't already. I just wouldn't calculate anything over 3 reps though.

 

[Duramaxhd]

Today 11-5-13 3's week cycle 3

Current weight at 4:45 am was 218

Preworkout gameday 1 scoop
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash shoulders back and front hard
Stretching
Broomsticks
Rotator cuff work

Bench press 3s
Warmup barx10 85x10 105x5 125x3
Working sets 145x3 165x3 185x7
pyramid down 165x3 145x15

Incline DB press
65x8x3 65x7 65x6

Bent over barbell rows (the vid way)
135x8x3 145x8 155x8
over and underhand

Straight bar cable tricep extensions
over and underhand
50x10-15x5 with drop set at the end

Cardio 10 mins stationary bike

Notes
Today went great, felt really good very strong on the press think i finally got my form right with a good arch the weight didnt feel heavy at all

The row were good felt in much more in the back then the way I was doing them

Incline and extensions
Press, nothing special just unilateral work
Extensions, just tried to very these a bit

Quote of the day
"Sometimes, instead of what you do in the weight room, it's what you don't do that will lead to success"-Jim Wendler

Thanks for reading

 

[Duramaxhd]

Today 11-7-13 3's week cycle 3

Current weight at 4:45 was 220

Preworkout gameday
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks

Deadlift 3's
Warmup 135x5 155x5 195x3
Working sets 225x3 255x3 285x8
Pyramid down 255x3 225x10

Iso leg extensions
45x12x5

Barbell good mornings
95x10x3 115x10x2

Cable wood chops
100x10x5

No cardio

Notes
Workout went well very fast just over an hour with Warmup have a lot of energy lately

That really all I got pretty straight forward workout

Thank for reading

 

[rob112]

Still killing your prescribed numbers. Looks like a long way before topping out and resetting. Good job brother.

 

[Duramaxhd]

Thanks

Yep I can't believe how well it's been going lately with the diet change Ive noticed quite a bit of improvement in mood, strength and appearance (seem to be leaning out a bit). l can't thank everyone on this forum enough for what they have done for me this past year either knowingly or unknowingly with training and diet advice

 

[LizKing531]

Thanks

Yep I can't believe how well it's been going lately with the diet change Ive noticed quite a bit of improvement in mood, strength and appearance (seem to be leaning out a bit). l can't thank everyone on this forum enough for what they have done for me this past year either knowingly or unknowingly with training and diet advice

Yeah man - you're doing really great! I've been laying low posting lately, but keeping up reading along. Looks like you've got some excellent momentum going

 

[bolt10]

Keep killing it man. Those rep sets you keep hitting are awesome.

 

[capo180]

Yep adding a little more fuel can always help with strength man! good lifting!

 

[Duramaxhd]

Today 11-9-13 3's week cycle 3

Current weight at 9am was 219

Preworkout-gameday 1 scoop
Intra- bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash inner and back of shoulders
Broomsticks
Rotator cuff work
Light side raises

Military press 3's
Warmup barx10 85x5 105x3 missed a warmup set
Working sets 125x3 145x3 155x3 145x3 125x10

Assisted chins
60 off BW 41 total in 5 set

Facepulls Superseted with straight bar cable curls
Facepulls-140x5-7x4 130x8
Curls 100x6x5

Jm press
95x8x4 105x8

Cardio 10 mins stair stepper

Notes
145 feel very heavy today not sure why almost got 4 but couldn't lock it out only got about 3/4 up but on the opposite end 125 seemed easy maybe could have done 12

Jm's went better today watched a couple more videos on it and moved the grip around a bit seemed to help with the elbow pain I had last week

Curls
I felt the need to work in some direct bicep work dont know if that was a great place in the workout for them but it saved some time

That's it thanks for reading

 

[Duramaxhd]

https://www.youtube.com/watch?v=oaCAqozZwMQ&feature=youtube_gdata_player

Going to add this in my warmup my upper back is always tight

 

[Sean1332]

That's a very good movement

 

[capo180]

Good work man. JMs are rough its hard to find what works for em.. I tried doing em for a while, but quit. figured I'd just work on variations of bench that are closer to the competition movement (floor press, CGBP, pause press etc).

 

[Duramaxhd]

First got to love Michigan weather its snowing tonight

Today 11-11-13
cycle 3
5-3-1 week

Current weight at 4:45am 218

Preworkout-gameday 1 scoop
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching took some extra time on this today
Broomsticks

Squat 5-3-1
Warmup 115x5 135x5 165x3
Working sets 205x5 235x3
belt 265x4
Joker set 285x2

Back extension machine
110x10x2 90x8x2

Hack squat
270+sled x6 270x5x4

Cable Wood chops
4 sets to failure

Notes
Today was great, form looked good, speed was good even on the double worked on the breathing and keeping upper body tight just all seemed to come together

Last week for hack squats going to switch to zerchers for the next cycle

Cut back the weight on back extensions cause it felt like it was fatiguing and didnt want to blow it out

All I got for today looking forward to bench tomorrow