Yet another 5-3-1 by Dmax

[Duramaxhd]

Found out today that George Crawford was in my steamfitter local holds the raw squat record 600lbs at 165 (no wraps)
Wish I could have met him apparently he died about the time I got in sucks

 

[Sean1332]

Found out today that George Crawford was in my steamfitter local holds the raw squat record 600lbs at 165 (no wraps) Wish I could have met him apparently he died about the time I got in sucks

That's pretty crazy dude!

Good work as usual in here

 

[Duramaxhd]

12-5-13
Cycle 4
5-3-1 week
Current weight at 4:45 was 216
Preworkout- uncut
Intra- modern bcaa grape bubblegum (very good )

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

Deadlift 5-3-1
Warmup 1" deficit
135x5 165x5 195x3
Working sets
245x5 285x3 315x5
Joker sets
375x1 405x1 PR

Leg extensions (sets x reps)
135x5x10

Iso-leg curls
85x5x10 each leg

Cable wood chops
5sets of 15

Notes
On the way home from work and on the way to the gym I kept telling myself that 405 was leaving the ground tonight and guess what it did and from what I could see in the mirror it looked good. 405 seemed to go up better then the 375

After the deadlift pr just did some heavy machine work basic stuff im trying to get into a rotation of exercises different one each week to that I feel will really benefit the lift

That's all I got thanks for reading

 

[Sean1332]

Good PR! 4 Wheels! You're getting stronger man.

 

[rob112]

Congrats man! It's a great mile stone to hit. Awesome work!

 

[Duramaxhd]

Thanks guys now I need to move that weight on to my back
Back when I first started 5-3-1 I wanted to try to keep squat and deadlift within a few pounds of each other but as u can see that didnt happen lol

 

[capo180]

Good lifting man! Congrats on 405. That's a milestone there. I can keep my squat and deadlift within 60 lbs or so when I'm squating strong.. Right now it's more like 80-90 lbs off I'm guessing..

 

[Duramaxhd]

12-7-13
Cycle 4
5-3-1 week

Current weight at 7am was 216

Preworkout- uncut
Intra- modern bcaa

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

Military press 5-3-1
Warmup
Barx10 75x6 95x5 105x3
Working sets
135x5 155x3 175x2

DB shoulder press (sets x reps)
50x5x10

Assisted chins
70 off x10, 50 off x4x5

Facepulls
130x7x7

JM press
115x4x10 125x10

DB curls
40x5x5+1 set of easybar curls at 70lbs amrap

Notes
Good workout today been feeling pretty good in and out of the gym no real tightness and for the most part have a lot of energy nothing else really to report

Thanks for reading and your time

 

[Duramaxhd]

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

Cool vid don't know if its been posted or not

 

[Duramaxhd]

12-9-13
Cycle 4
Deload

Current weight at 4:45am was 214

Preworkout- uncut
Intra- modern bcaa

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

Squats deaload
Warmup
135x3x5
Working sets
135x5 155x5 185x5

Single-leg good mornings superseted with reverse lunges 35lbs DB in each hand
4 sets of 10

Back extensions
70x5x10

Machine crunches
130x6x10

Notes
Deload what really can I say.
Tried to concentrate on tightness, form and foot position on squats in an effort to make it as comfortable as possible

Extra leg work by accident it wont effect anything

Then my typical stuff

Thats it thanks for reading

 

[Duramaxhd]

12-10-13
Cycle 4
Deload

Current weight at 4:45am was 212

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

Bench press deload
Warmup
95x3x5
Working sets
95x5 115x5 135x5 135x8

Incline DB press
45x4x15

Iso-upright rows
45x4x15

Single-arm tricep pressdowns
40x2x15 overhand 40x2x12 underhand

Preacher curls
40x4x15

Notes
Lots of unilateral work with high reps today sort of thinking that would be my goal for this week not sure how beneficial it will be to the main lifts but it sure did make the workout quick out in just over an hr.
Worked on bench form today after watching some more videos on YouTube think im over tucking and was shrug my shoulders up

Thats it thanks for reading

 

[capo180]

hate those deload days.. mine are coming up here soon as well. i gotta look up some of those warm ups that you're doing.

 

[Duramaxhd]

Some of them stretches are yoga type stuff I found

 

[Duramaxhd]

12-12-13
Cycle 4
Deload
Current weight at 4:45 was 213

Preworkout- uncut
Intra- modern bcaa

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

Deadlift deload (sets x reps)
Warmup
135x3x5
Working sets
135x5 165x5 195x5

Iso leg extensions
45lbsx4x12

Leg curls
180x4x15

Single leg calf rotator
190x3x15 190x15 drop set to 110 amrap

Kneeling cable crunches
105x4x25 105xamrap

Notes
Good day nothing special to report

Thanks for reading

 

[Duramaxhd]

At the pizza joint now with the family going to have my bunch pizza for the frist time in over a year probably going to pass out after eating it

 

[Duramaxhd]

Here is the damages

1\2 large bacon and ground beef pizza
1\2 med taco pizza
Both thin crust

Feel somewhat guilty but back to carb cycling tomorrow and no harm

 

[Sean1332]

I'm proud of you

 

[capo180]

No harm no foul man. It's good to pig out a bit every now and then.

 

[Duramaxhd]

Thanks guys my stomach isn't proud of me atm lol

 

[Duramaxhd]

First 500+hp dually in 3 inchs of snow 2wd = fail .... in 4wd = better but still more on the fail side lol

12-14-13
Cycle 4
Deload

Current weight at 7am was 213

Preworkout- uncut
Intra- modern bcaa

Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance
Rotator cuff work
Light side raises
90\90
Pullaparts 30

Military press deload (sets x reps)
Warmup
Barx10 75x3x6
Working sets
75x5 95x5 115x5

Rotator shoulder press
115x4x10

Assisted chins
70 off BW x4x10

Facepulls
60x4x25

CGBP
95x12 115x10 135x10 115x10 95x15

Cable bicep curls
70x12 75x10 80x10 85x10

Notes
Good workout today snow was a pain to drive throught but made it safe there is about 3-4 inchs now

Probably went too light on close grip but ill remember that for next time

Everything else is my standard stuff

Thats it thanks for reading

 

[capo180]

500 hp in the snow can't be fun.. Haha. I used to drive a neon SRT-4 in the snow, had like 320 hp.. First gear was useless. After that one winter I bought a winter beater lol.

 

[Duramaxhd]

http://swoleateveryheight.blogspot.com/2012/11/the-gzcl-method-for-powerlifting.html?m=1

I found this set up seems pretty tough going to have to read more so I can fully understand it thought u guys mite like to check it out

 

[capo180]

Looks pretty darn rough man.. More geared towards advanced trainees I would think. Allows you to think for yourself more then a set in stone program does. Don't know about going 90%+ 5 days a week. Seems like that would hurt more than help. Sure is interesting though. Would love to see how this method works for people.

 

[Duramaxhd]

12-16-13
Cycle 5
5's week

Current weight at 4:45 am was 215

Preworkout- uncut 1 cap is still working good
Intra- modern bcaa

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

Squat 5's
Warmup
135x5 145x5 175x3
Working sets
195x5 225x5 255x6
Pyramid sets
225x5 195x2x5 with 3 count pause at the bottom of each rep

Zercher squat
185x3x5 195x2x5

Machine back extensions
105x4x10

Machine crunches
130x4x15

Notes
Felt good today last 2 reps on squats had a bit of forward lean felt the pressure move more to the front other then that they went well

Paused squats take a lot out of u just being bunch up for that long wants to push the air out of u

Zercher were good stole some foam pipe insulation to wrap the bar but left it in the damn truck good thing I bought a nice sweat shirt this week made it a bit better

If anyone sees something I should be doing or doing different let me know plz

Thats about it thanks for reading

 

[Sean1332]

Good squatting bud.

And if what you're doing is working, then let it work

 

[Duramaxhd]

Thanks it seems to be

If it isnt broke dont fix it right

 

[rob112]

Workout looks good to me brother

 

[Duramaxhd]

Video I found dont know if its been posted

https://www.youtube.com/watch?v=OppFN_S1pIM&feature=youtube_gdata_player

 

[Duramaxhd]

12-17-13
Cycle 5
5's week

Current weight at 4:45am was 212

Preworkout- uncut
Intra- modern bcaa

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

Bench press 5's (sets x reps)
Warmup
Barx20 85x5 105x5 125x5
Working sets
145x5 165x5 185x7
Pyramid sets
165x5 145x2x5 pause reps 1 count

Incline DB press
75x5x5

Iso-lateral hammer machine
110x5 100x4x5

Tate press
40x5x8

Notes
Good day today bench went well Paused set were difficult but could have done more but I dont think thats the point of them

That's it thanks for reading

 

[Sean1332]

Yeah you're right about not pausing long on the bench. You'll lose some stretch reflex if it's too long. good session man

 

[Duramaxhd]

Wanted to add that I must have done something right yesterday cause my legs hurt \ doms uniformly all the way around, which normaly its the inner thigh that gets tight bad for me

 

[Duramaxhd]

12-19-13
Cycle 5
5's week
Current weight at 4am was 211

Preworkout- uncut
Intra- modern bcaa

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

Deadlift 5's touch and go
Warmup from 3" deficit
135x5 175x5 205x3
Working sets
225x5 255x5 295x8
Pyramid sets
255x5 225x10

Prone leg curls
100x5x10

Leg extensions
140x5x10

Wood chops
60x5x12

Notes
Had a great day pulling, form sliped a bit on the 225 set for 10 towards the end think I was just trying to pull to fast on the touch and go after that session my leg were shot plus still sore from Monday hence the simple leg extensions and curls.

Going to do some heavier set of something next week hope I can get the whole week in with the holidays Monday is already shot have to go to Detroit for a 10+ hr shutdown at Chrysler mobis

Thats it thanks for reading

 

[Duramaxhd]

1 lbs to go till goal weight forgot to add that to above

 

[Sean1332]

1 lbs to go till goal weight forgot to add that to above

Then it's time to start packin on more muscle! good job on the weight loss

 

[Duramaxhd]

Then it's time to start packin on more muscle!

I cant wait been cutting so long im sick of it, excited to start eating and get a lot stronger finally

 

[LizKing531]

Nice work on losing the weight! Ive picked up almost 20 since my trip in September...

 

[Duramaxhd]

So January 1, I will have a 150 dollar points card from the vitamin shop.
Anyone know of any good supps they carry and u would recommend I pick up

 

[Sean1332]

So January 1, I will have a 150 dollar points card from the vitamin shop. Anyone know of any good supps they carry and u would recommend I pick up

I think they carry a better selection and price than GNC thought maybe not as well as online stores.

What are you interested in? They carry some of the main stream stuff that NP does.

 

[rob112]

You could

A) try something you normally don't buy

B) stock up on things you regularly buy

 

[Duramaxhd]

Not really sure I guess something to forward my new goal of gaining some strength and muscle

 

[Sean1332]

Not really sure I guess something to forward my new goal of gaining some strength and muscle

Protein, creatine, I believe they sell Anabeta. Don't bother with all the test boosters they have locked behind glass. They're all garbage.

You could also look into ergogenic aids other than creatine. I use bulk Citrulline Malate. Something with Creatinolo-phosphate would be good (MN PeakBeta+ or I believe PNI makes something with it)

Robbio112 is a smarter supplement dude than me tho

 

[rob112]

Thanks Sean, but great list...id just add in TMG. Its dirt cheap to make a staple.

 

[Duramaxhd]

12-21-13
Cycle 5
5's week

Current weight at 8 am was 212

Preworkout- uncut
Intra- modern bcaa

5 mins elliptical
Foam rolling
LaCrosse ball smash
Stretching
Broomsticks
T-spine
Warrior stance
Rotator cuff work
Light front and side raises about 10

Military press 5's
Warmup
Barx10 75x5 95x5 115x3
Working sets
135x5 155x6
Pyramid sets
135x5 115x11

Arnold press (set x rep)
50x5x6

Assisted chins
40 off BW 5x5

Smith machine shrugs
315x5x10

Behind the head tricep extensions
60x10 80x4x5

Hammer curls
50xamrap 55xamrap 60xamrap 55xamrap
50xamrap

Notes
Ok day today forgot a set on military press and already had the next weight ready so just said screw it

Switch out facepulls for shugs today just something different

Hammer curls were just some add bicep work nothing special

if your keeping up on this log u probably noticed I do a lot of warming up on shoulder day really just trying to keep it loose and pain free been getting a bit of a pinch on the very top

That's it thanks for reading

 

[Duramaxhd]

12-23-13
Cycle 5
3's week

Current weight at 3:30 am was 210

Preworkout = uncut
Intra = modern bcaa

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

Squat 3's (setsxreps)
Warmup
135x5 145x5 175x3
Working sets
205x3 235x3 265x6
Pyramid sets
235x3 205x2x3 3sec pauses

Zercher squat
185x3x5 195x2x5

Back hypertension
3x15

Standing cable crunchs
70x3x15 80x2x15

Notes
Met my goal today 210lbs that's a 180lbs loss in just over a year I'm pretty happy I think I'm more happy with my lifts and their progress

Squats
Today I feel odd in the gym, really relaxed wasn't sure if I was even going to get my prescribed reps but somehow managed to pull out 6 on the last set I think it had to do with getting up so early to go to Detroit

Zercher squat
Starting to get the weight up on these I really feel that they help with my squat

Bought the carbnites book not sure why since I'm basically done cutting but maybe there is something I can get from it.

Going to start working out the finer details of my diet and weight training over next couple weeks don't want to just throw in a bunch of calories all at once, also going to get a notebook to keep track of assistance work so I can make steady progress on them

That's it thanks for reading

 

[Sean1332]

180lb weight loss in a year is ****ing insane. Congrats again, dude. That's a massive accomplishment that you were obviously dedicated to.

 

[Duramaxhd]

Thanks Sean u contributed a lot to it without your knowledge lol
ill try to post a before and after pic tomorrow some people I haven't seen in awhile don't recognize me anymore lol

 

[napalm]

Holy Christ D, 180 lbs in a year? When's your ebook coming out?

Well done sir...

 

[bolt10]

DAMN.

That is super impressive. That is more than 1 of me. :lol:

Congrats man that is awesome.

 

[Duramaxhd]

Thanks guys

Napalm
my book is here everything I've accomplished and learned has been from reading logs here from regular people with exceptional skills
I read everything I could and the biggest thing for me was to track what u eat and eat quality foods

Thanks bolt

 

[Duramaxhd]

12-24-13
Cycle 5
3's week

Current weight at 7 am was 209

Fasted workout just because

Preworkout =uncut
Intra =modern bcaa

5 mins elliptical
Foam rolling
Stretching
Broomsticks
T-spine
Warrior stance
30 banded pullaparts

Bench press (setsxreps)
Warmup
Barx10 85x5 105x5 125x3
Working sets
155x3 175x3 195x6
Pyramid sets
175x3 155x3x3 paused sets 1 count

DB Incline press
75x5x6

Inverted rows
Overhand 3x10 underhanded 2x10

Rolling tricep extensions
35x3x10 35x2x8

Guillotine Curls
60x3x15

Notes
Good pressing today set up is getting better I can tell cause I'm staying a lot tighter till I get up to 90% or more

Inverted rows were a lot more difficult then I thought they would be but in a good way

Thats it thanks for reading