Yet another 5-3-1 by Dmax

[Duramaxhd]

Today 11-12-13
Cycle 3
5-3-1 week

Current weight at 4:45 am was 215.5

Preworkout-gameday 1 scoop
Intra bcaa/saa

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

Bench press 5-3-1
Warmup = barx10 85x5 105x5 125x3
Working sets 155x5 175x3 195x4
Joker sets 205x2 225x1

Hammer machine Incline press
90x8 80x8x4

DB rows
95x8x4 100x8

Single arm cable tricep extensions
Over and underhand 70x10 60x8x4 1 straight bar drop set at 80 down to 40 amrap

Stair stepper 10 mins

Notes
Bench went well, didnt crush myself this time with the 225 thats always a good thing actually did 2 but the spotter had to assist with the 2nd. i really need to learn leg drive

Machine press
Just something different I dont think a machine is going to kill my moment I got going atm

DB rows
I could do these every back day really think that they are a good exercise

Triceps
These are getting old need to mix it up a bit find something new I think

Not going to be able to make the gym till Saturday for deadlift I hate it when my days get screwed up especially since my wife knows not to schedule suff on them days.

That's it thanks for reading

 

[capo180]

Yeah leg drive is one of the biggest things most people miss on the bench press.. I gotta start hitting singles and doubles here and there to keep the legs going. My legs don't do much on rep work lol.

So many good tricep workouts out there. Close grips, skull crushers, rope push downs, etc.

 

[Sean1332]

Nice DB rows there, man. Once you feel the leg drive, everything else seems to lock in.

Give the Tate Press or Rolling Tricep Ext with dumbells a try

 

[LizKing531]

My leg drive sucks... i always seem to get butt lift

 

[rob112]

Give the Tate Press or Rolling Tricep Ext with dumbells a try

Two of my favorites as well

 

[Duramaxhd]

First off a note on leg drive I think for me its just a matter of upper and lower collaboration just getting them to work together and timing.

Now for my killer deadlift session

Today 11-16-13
Cycle 3
5-3-1 week

Current weight at 7:30am was 217

Preworkout gameday
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine

Deadlift 5-3-1
Warmup 3" deficit 135x5 155x5 195x3
Working sets 235x5 275x3 305x6
Joker sets 315x2 365x1 385x1 395x1 (10lbs PR and looked a lot better and smoother then the 385 last pr last cycle)

Straight leg DL
225x5x3 245x5x3

Leg extensions
200x10x5

Rotary calf machine
650x10x4

Kneeling cable crunches
135x10x5

No cardio

Notes
Today was a good day despite starting off slow on the pulls its odd for me at the beginning my pulls are slow and feel weak somewhere in the middle fast and smooth really strong then at the end still strong but slower thats the way most of my workouts go just seems odd to me

SLDL
Most weight I've done with these felt good

Extension
These were extensions what can I say could have gone heavier but 200 is good for a the heavy deadlift day

Calf work
Was done just cause I havent done any in a long time and my calfs are pretty big from when I weighted 400lbs just trying to keep them that way

Thats it, was a great day I think. legs are feeling weak but good so thanks for reading

 

[Duramaxhd]

Thanks rob and sean ill look them up

 

[Duramaxhd]

Today 11-17-13
Cycle 3
5-3-1 week

Current weight at 9:30am was 216

Preworkout gameday (almost gone going to try uncut next)
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
Rotator cuff work
Light side raises
T-spine work

Military press 5-3-1
Warmup barx5 75x5 85x5 105x3
Working sets 135x5 145x3 165x3+1 spotted

Assisted chins
60 off BW 1 set of10, 4 sets of 8

Facepulls
110x10x5

JM press
Barx10 95x10x2 115x10x3

Guillotine curls
Pyramid sets
80x10 90x9 100x8 110x8 100x8 90x9 80x10

Hiit cardio
Stair stepper 1 min on 1 min off 15mins

Notes
Military press
No real change from last cycle going to give it another cycle then if there is no significant improvement im going to reset
But this next cycle im going to move some exercises around going to add more overhead type work like DB presses and landmine shoulder press things like that

Chins are improving happy about that

Jm press
Still messing with form and grip with these I can tell if I get it right it will be very beneficial to my routine

Curls
Just some extra work felt the biceps were getting a bit flat

Cardio
all my gym has is cardio equipment no fancy prowlers and such wish they did im going to suggest they get some battle ropes or I may buy some or I was thinking I mite build a prowler for the house out of 2 in stainless steel if I do ill take a pic of it

Thats it thanks for reading

 

[Duramaxhd]

https://www.youtube.com/watch?v=0fN3NhZ5Ifc&feature=youtube_gdata_player

Vid youtube found for me found it very informative

 

[capo180]

Congrats on the deadlift PR man!

Never heard of guillotine curls.. I'll have to check em out.

 

[Duramaxhd]

Thanks

I looked them up after seeing an experienced bb guy doing them its different thats for sure cant go too heavy thou or it pulls u up off the bench

 

[Duramaxhd]

So I was a victim of curls in the sqaut rack today so I did a few laps around the track to pass the time

Today 11-18-13
Cycle 4
5's week

Current weight at 4:45 am was 214

Preworkout gameday
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Calf rotator just to stretch them out

Squats 5's
Warmup 135x5 145x5 175x3
Working sets 185x5 215x5 245x6
Pyramid sets 215x5 185x10

Zercher squat
135x10 155x8x4

Hyperextensions
BW 3 sets of 20

Kneeling cable crunches
135x3 to failure

No cardio

Notes
Squats went well today was shooting for 8 on last set but got 6 could have possibly gotten a 7th

Had a guy compliment me on my form and depth today felt good cause I always assume my form sucks lol

Zerchers went well wrapped the bar with some towels so it wouldnt dig in so bad going to push it a bit more next week

I hope if all goes well with my body weight this will be the last cycle in this log im hoping to be at my magic number of 210 by 5-3-1 week then rest for a week then slowly start adding in calories week by week but that will be all out lined in my new log once I start it

Thats it thanks for reading

 

[Duramaxhd]

Today11-19-13
Cycle 4
5's week

Current weight at 4:45am was 214

Preworkout gameday
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
T-spine
Broomsticks
Rotator cuff work
Light side raises

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

Incline DB press
75x4 70x5x4 75x5 in that order

Iso-lateral front lat pulldown
110x6x5

Tate press
45x8x4 50x8

Hiit cardio row machine
30sec on 30 sec off 8 cycles

Notes
Good day today pretty much tied all of last 5's bench press so I cant complain as long as the 1RM goes up

Tate press started rocky and took a min to figure out but I think I got the motion

Thats really all I got thanks for reading

 

[LizKing531]

As the discussion recently was about leg drive, just ran across this -

http://articles.elitefts.com/training-articles/powerlifting-articles/leg-drive-for-bench-press/



Good work man!

 

[Duramaxhd]

Thanks lizking very informative

 

[Duramaxhd]

Just wanted to add a couple things today

Weight was 213 this morning

Picked up a bottle of uncut tonight going to try it out tomorrow on DL day

Have a lot of tightness in the upper back on the one side I can twist easy the opposite side I can only go about 3/4 of the way if anyone has some stretchs for this feel free to post them I will try them out

Legs are killing me from monday going to roll them then hit the sack

 

[Duramaxhd]

Today 11-21-13
Cycle 4
5's week
Current weight at 4:45 am was 214

Preworkout= uncut 1 cap
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine

Deadlift 5's all touch and go
Warmup 1" deficit 135x5 165x5 195x3
Working sets 215x5 245x5 285x7
Pyramid sets 245x5 215x12

Prone leg curls
150x5 135x8x4

Iso leg extensions
70x7 65x7x3 65x7 strip 10lbs +4reps

Wood chops
50x15x4

No cardio

Notes
Frist dose of uncut today seems pretty good I was pretty tired on my way to the gym by the time I got there (takes 30 mins) I was ready to hit it hard cant really say if it had anything to do with it but ill keep using it till its gone

Leg are still sore and tight from earlier in the week so I stretched between each deadlift set other then that they felt good today pulled a lot of reps no lower back pain so form must have been pretty good

After deads legs felt like jello so I wanted to call it then but then I thought im here mite as well beat them down lol so thats what I tried to do really work some heavy weight

That's all I got thanks for reading

 

[Duramaxhd]

Forgot to add calf rotator
275x15x3 just because

 

[Duramaxhd]

Picked up some converse star ones to start squating and deadlifting in my feet were starting to go numb on the cold floor lol

 

[Sean1332]

The converse will be much better than barefoot then!

 

[rob112]

I love squating in the chucks man

 

[Duramaxhd]

At least now I dont have to worry about my socks rolling with heavier weight

 

[Duramaxhd]

Today 11-23-13
Cycle 4
5's week

Current weight at 7 am was 216

Preworkout-uncut
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
T-spine
Rotator cuff work

Military press
Warmup barx5 75x5 95x5 105x3
Working sets 115x5 135x5 155x5
Pyramid sets 135x5 115x10

Kneeling Landmine shoulder press
25lbs+barx10 35x10x4

Assisted chins
70 off x10 60 off x8x3 50 off x7

Facepulls
80x12x5

Jm press
95x10 115x10x3 125x10

Grip work

Hiit cardio Stair stepper 14 mins total

Notes
Started slow but started feeling pretty good a few sets in

Added in some pressing variety starting this week to try to keep my military press moving last time it slowed I added DB presses and that seem to help a lot

The rest is just the usual stuff trying to build up my jm's should be heavier next week

On a personal note some fool tried to race me on the way home lets just say Preworkout plus street racing = crazy hyped up and shakes lol
1 ton ford f350 crewcab longbed dually 6.0 powerstroke =1
Honda civic =0

Thats it thanks for reading

 

[capo180]

Good work man!

I got a similar story in my dads F150 blew the doors off a civic coming up a hill haha. Truck has some get up.

 

[joh408]

Nice work man. Just got caught up. Keep killing it

Today 11-23-13
On a personal note some fool tried to race me on the way home lets just say Preworkout plus street racing = crazy hyped up and shakes lol
1 ton ford f350 crewcab longbed dually 6.0 powerstroke =1
Honda civic =0

Drive a Powerstroke but your name is DuramaxHD??? haha seems a little off to me. Got any mods to the 6.0?

 

[rob112]

Strong press brotato

 

[Duramaxhd]

Thanks guys

I just bought the ford 2 months ago before that I had a 04 duramax it was my frist diesel and turned out to be a lemon, I stuck about 20k in it in 4 years but I loved it, that truck would move. The ford had everything I wanted and needed except the chevy symbol lol my family was getting bigger and needed 4 doors and the chevy just rolled 200k and was extended cab guy gave me what I owned so it had to go

Ford has
Garret powemax turbo
Upgraded fuel and turbo oil lines
Egr delete
Coolent filter
SB cold air intake
New head gaskets and studs
Custom tunes
4 pillar gauges
Turbo back 4" exhaust
And many more

As for user name it was never ment to be a serious name never had any intentions of doing anything on this fourm except reading logs I think I may see if mods can change it to reflect my commitment and seriousness to my training if that makes any sense

 

[joh408]

Good stuff man. I was just giving you a little crap haha. Seems like you bulletproofed that 6.0. My buddy has similar mods and put down around 525 rwhp on the dyno

 

[Duramaxhd]

Someday id like to make a sleeper truck either a duramax 3500 or powerstroke 350 single cab 2wd dually and crush the rice burners around need to start putting some money away thou

 

[Duramaxhd]

Today 11-25-13
Cycle 4
3's week

Current weight at 4:45 am was 215

Preworkout-uncut
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
T-spine
Light calf rotator for 170x20x2 mainly cause all the racks were in use again

Squat 3's
Warmup 135x5 145x5 175x3
Working sets 205x3 235x3 255x5
Pyramid sets 235x3 205x10

Leg press
540x10x5

Back extensions
80x15x5

Cable crunches
125x20 135x20 150x20

No cardio

Notes
Felt really good today and lose all day and that was reflected in my training felt strong all squats felt fast and tight probably could have done 6 or 7 on the last set if I wanted to push it. It was nice to wear shoes again for squats

Was going to do more zerchers but had an itch to do leg press haven't done any in months

The rest is the usual stuff nothing fancy seems to be working for me so far

Was debating about going off my diet for thanksgiving but I think ill skip it again this year sucks 2 years in a row no dessert just 6 to 8oz of turkey lol and some vegetables

That's all I got thanks for reading

 

[Duramaxhd]

Today 11-26-13
Cycle 4
3's week

Current weight at 4:45 am was 214

Preworkout-uncut
Intra bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance
Rotator cuff work

Bench press 3's
Warmup barx5 85x5 105x5 125x3
Working sets 145x3 165x3 195x6
Pyramid sets 165x3 145x12

Incline barbell press
115x10 135x8x3 135x6

Barbell row
155x8x4 165x8

Rolling tricep extensions
25x12 30x10x2 30x8x2

Hiit cardio
Stair stepper setting 4 for 12 mins

Notes
Another good day tried to stay tight on bench and spread the bar messed with foot placement too seems I need to get my crap straight thou, cause I focus on one thing and something else gets loose one day I hope I can just press like it was second nature

Just a quick note on tricep extensions wanted to really hit them hard today I think they are somewhat of a weak point for me dont think I accomplished this they were pretty pumped thou

Thats all I got thanks for reading guys

 

[capo180]

Yep it takes a lot of time to ingrain good form. Something's you will do well naturally others you gotta focus on a bit more.

Keep it up man. Doing great!

 

[Duramaxhd]

Thanks capo your doing really good yourself

So apparently I did accomplish something with triceps cause they are sore today lol

 

[Duramaxhd]

Happy Thanksgiving to you if I didnt visit your log today

 

[Duramaxhd]

Today 11-29-13
Cycle 4
3's week

Current weight at 7am was 215

Preworkout-uncut
Intra-bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance

Deadlift 3's touch & go
Warmup 1" deficit
135x5 165x5 195x3
Working sets
235x3 265x3 295x7
Pyramid sets
265x3 235x12

Barbell good mornings superseted with stepups
135x8x2 145x8x2 155x8
Stepups
Bwx50 bw+50lbsx10x4

Hafe kneeling anti-rotational press
40x10x5

Cardio
Stair stepper 8 mins

Notes
This 4th cycle I increased my weight by 15 instead of 10 and I can tell, dont plan on doing that again. Glutes are really tight today going to roll them a lot tonight other then that work out was pretty soild nothing special to report

Stuck to my diet I even switched it to a low carb day sucked pretty bad really wanted some pie lol

That's all thanks for reading

 

[capo180]

Congrats on sticking to the diet man! I kinda overindulged on the pumpkin pie and sweet potatoes myself.. Just made me have to kill it in the gym this morning!!

 

[Duramaxhd]

Thanks capo I wouldnt worry to much about overindulgence if I were u. U seem like a athletic person and probably burnt it off sleeping lol

 

[Duramaxhd]

Wife informed me that we are too poor this week to take advantage of elitefts or nutraplanet deals pretty bummed wanted some bands and wraps but im sure there will be more deals

 

[rob112]

I don't have the money to either. Sucks bc the sales are awesome.

 

[Duramaxhd]

Yea no kidding I could easily spend 2-300 right now

 

[Duramaxhd]

Today 11-30-13
Cycle 4
3's week

Current weight at 7am was 218

Preworkout-uncut
Intra-bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance
Rotator cuff work

Military press 3's
Warmup
Barx10 75x5 95x5 105x3
Working sets
125x3 145x3 165x3
Pyramid sets
145x3 125x11

Arnold press
25x10x5

Assisted chins
60off BW x8x5or6 lost count

Facepulls
55x20x5

Jm press
115x7x7

easybar preacher curls
70x7x5

HIIT cardio
10 mins stair stepper

Notes
Good session today a little extra work today nothing major
Lower back/glutes is giving me some trouble but worked around it I think its just really tight

That about it weight is still moving up so thats good

Have a good day everyone

 

[rob112]

Nice pressing.

Is that sets x reps?

 

[Sean1332]

not this conversation again

 

[Duramaxhd]

Reps x sets
Now that I really think about it makes more sense to type it the other way

 

[rob112]

Lmao we need a universal system

 

[Duramaxhd]

Yep from now on im sets x reps

And by the way thanks, military press has set me back a couple of times but really progressing well this time may be only getting the prescribed reps but im still getting them before I would miss reps from time to time

 

[Duramaxhd]

Go bucks

 

[Duramaxhd]

Found this stretch works very well

https://www.youtube.com/watch?v=8p6FtlqpAYg&feature=youtube_gdata_player

Hips and back feel much better

 

[Duramaxhd]

Today 12-2-13
Cycle 4
5-3-1 week

Current weight at 4:45 was 217

Preworkout- uncut
Intra- bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance
90\90 stretch

Squats 5-3-1
Warmup
135x5 145x5 175x3
Working sets
215x5 245x3 275x4

Deadsquat (sets x reps)
205x5x1 too high
215x6x1
225x6x1

Zercher squat
165x5x8

Back hypertensions
BW+45lbs x4x10

Calf rotator machine
650x3xamrap

Standing cable crunches
80x4xamrap something like 130 total

No cardio

Notes
Got to the gym today feeling a little unsure about my lower back it was still tight from the weekend but once I got squating it went away.

Legs felt really strong probably could have done some good joker sets today but I wanted to try deadsquats

Deadsquats were too high at first moved it down a notch maybe still to high but went with it seemed pretty light too going to work on these more to figure out the weight

Everything else was the usual stuff me

That's it thanks for reading

 

[Duramaxhd]

12-3-13
Cycle 4
5-3-1 week

Current weight at 4:45am was 216

Preworkout- uncut
Intra- bcaa/saa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance
90\90
Rotator cuff work

Bench press 5-3-1
Warmup
Barx20 85x5 105x5 125x5
Working sets
155x5 175x3 205x3

DB incline press (sets x reps)
70x5x8

DB rows
110x3x6 110x2x5

Cable Tricep extensions (v-bar)
90x20 110x4x12

15 mins treadmill lvl6 Incline

Notes
Nice quick session today, didn't try for any joker sets just didn't feel like lt

Nothing else really to report going to watch some more vids on bench press make sure im setting up right still getting loose I think I just try to rush it
Someday ill get a video so u guys can tell me what im doing wrong

Thats it thanks for reading