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Yet another 5-3-1 by Dmax

Way to be! How's that bench setup and form coming along? Getting the feel for it?
 
herderdude said:
Way to be! How's that bench setup and form coming along? Getting the feel for it?
Click to expand...

Thank you and thanks for the advice
It's coming, takes time but I think got it really close to where I can set up consistently just making small changes to grip width like finger width amounts it's like a diet make too big a change and u don't really know what works best
 
Ordered a new gym bag and some wrist straps from elite last night only down side is I didn't think it took so I hit the button a couple time and got charged more then once hope they fix it I set them an email
 
I had a problem with elite before and they fixed it. Took them a little bit but they fixed it so I wouldn't worry too much. Just give them a call or email.
 
If you have any issues, talk to Ronda at [email protected]

I've dealt with her via email, on the phone, and in person and she is a wonderful person who will get the job done right.
 
2-27-14
C 6
5-3-1 W
Current weight at 4:45am was 216

Preworkout - uncut
Intra - Alpha amino + compete

7 mins lateral trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Side raises ss with Rotator cuff work
15×2×10

OHP 5-3-1
Warmup
Bar×10 55×5 65×5 75×3
Working sets
95×5 115×3 135×2 (misload) 115×3 95×8

Assisted pull-ups
70 of BW 10,7,7,7,6

Facepulls (3 levels)
90×3×10 40×3×20

High Cable flys
50×10,8,8

CGBP
135×2×8 175×3×3 185×1×2

French press ss with pushdowns
70×4×12
Pushdowns
95×4×12

Wide grip cable straight bar rows
(Sitting on 3 25# plates)
130×2×10 150×3×5 (last 2 on each set were cheated)

Notes
This workout went surprisingly well considering the past 2 days at work I've been climbing 150 foot towers and ladders for 10hrs

Ohp was supposed to be 125 but misloaded it 135 O well it was a bit tuff and somewhat shakey but I'll take it

More hammering of the triceps

Tomorrow I'll try squat and see if I get any pain think I'll just keep it on the light side so I can deadlift the following day

Thats it thanks for reading. Dmax
 
Got may bag and wraps today very quick service



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Really like the bag and the wraps seem to be really good quality
 
3-1-14
C 6
5-3-1 W

Current weight at 8 am was 215

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
BW hypertensions ×20

Squat (not 5-3-1 sets)
Warmup
135×5 185×5 205×5
Working sets
205×2×10 225×8

Front squat
135×2×10 195×3×3

BB good mornings
95×2×10 135×3×3

Superset
Hypertensions/ ab bench/ side bends
45#Added×2×10 55#Added×10
Ab bench
20#Added×3×15
Side bends
45#×3×25

Superset
Spider curls/ hammer curls
70×8,8,10 (longer rest on the last set)
Hammers
40×3×8

Notes
Squat was going good till first set of 205 on the 3rd rep felt a crack/click in my hip and some pain then gone wish I knew what was going on with it. Putting ice on it atm. Other then that minor issue the rest of my workout went relatively pain free just a dull ache

Tomorrow I'm going to deadlift, going to keep it on the light side with higher reps want to work on form and try to strengthen/tighten up my hip

Thats it thanks for reading. Dmax
 
You may want to consider trying a chiro man. If you have insurance it might cost you40-60 a session, but you'll be able to tell if it helps pretty quickly.
Sucks having bumps and all but it is definitely apart of the strength game.
Hope you feel better man.
 
3-2-14
C 6
5-3-1 W

Current weight at 8 am was 214

Preworkout - uncut
Intra - Alpha amino + compete

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Deadlift conv 5-3-1
Warmup
145×5 185×5 215×3
Working sets
(belt) 275×5 305×3 345×2
305×3 275×6

Sumo deadlift (setsxreps)
245×2×5 255×5

Superset
Romanian deadlift/pendley rows
155×3×7 / 155×3×7

Leg curls
150×2×10 230×3×5

Leg extension
100×2×10 175×3×5

Calf Rotator machine
200×3×40 single leg 150×2×15

Notes
So a few weeks ago I watched a Eric Cressey vid on sleeping so I went out and bought one of them fancy pillows and changed the way I was sleeping, well last night I went back to the way I was sleeping before and woke up this morning basically pain free. so morel of the the story is everything doesn't works for everyone

Now the workout
Went really well had a little stiffness but I stretched between every set and used my belt for every working set just in case

That's all I got thanks for reading. Dmax
 
Yea, I mean, everything isn't for everybody. Glad you are feeling a little better!
 
3-3-14
C 6
Deload

Current weight at 4 :45am was 215

Preworkout - uncut
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Hypertensions
BW×25,25,25

AB bench
30# added ×3×15

Squat (setsxreps)
Warmup
125×3×5
Working sets
125×5 155×5 185×5 155×5 125×5

Front squat
85×5 105×5 125×5 105×5 85×5

Good mornings
85×10 95×5 115×5

Side bends
65×3×10

Notes
Good deload (if there is such a thing)
Pain free and quick after I was able to get a rack gym was busy as hell that's why my workout was mixed up a bit

Three leg type days in a row is tough they feel like jello atm

Thats it thanks for reading. Dmax
 
Was dragging ass all day today could barely lift my feet to walk lol

So I'm sitting here about to eat some girl scout cookies and I read the box 170 calories for 2 seriously who can just eat 2 girl scout cookies I know I'm not
 
I could go for some somoas lol, I bought 6 boxes of em last year. Probably lasted me 2 weeks haha.
 
varying protein sources, I reckon
 
Dunno how far from you are from Howell, MI, but EFS's Facebook page just posted photos of a powerlifting gym there.
 
Thanks Sean wife said it's about a 3hr drive from here

3-6-14
C 6
Deload

Current weight at 4:45am was 212

Preworkout - uncut
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Bench deload (setsxreps)
Warmup
Bar×10 85×3×5
Working sets
85×5 115×5 135×5 115×5 85×5

Incline DB press
35×4×15

Superset
Barbell rows/dumbell rows
100×4×10 2 over/ 2 underhand
50×4×10

Incline close reverse grip bench press
95×5 105×5 115×5 105×5 95×5

Superset
Tate press/flat bench flys
30×3×12 / 30×3×10

Notes
Pretty good deload day I really wasn't expecting much considering I puked 3 times tue and stayed home Wednesday and slept till 6 in the afternoon feeling much better now thou

Really missed my active warm-up today forgot to do it and felt a slight pinch in my shoulder have to remember that

Not much to report going on night shift Mon so my diet / training should be interesting till I figure it out

That's it thanks for reading. Dmax
 
3-8-14
C 6
Deload

Current weight at 10:30 am was 215

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
2×5 Box jumps

Deadlift deload (setsxreps)
Warmup 1" deficit
145×3×5
Working sets
145×5 185×5 215×5
Block pulls 3"
215×5 185×5 145×5

Sumo deadlift
175×5 185×5 195×5 185×5 175×5

Romanian deadlift
155×3×10

Pendlay row
155×3×5

Front squat
135×3×5

Ab machine
65×20 110×3×10

Notes
Focused on my technique today and all the different cues a lot of speed in the bar I know it was light but feel like I could have continued the bar thought the roof lol

That's it thanks for reading. Dmax
 
Duramaxhd said:
3-8-14
C 6
Deload

Current weight at 10:30 am was 215

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
2×5 Box jumps

Deadlift deload (setsxreps)
Warmup 1" deficit
145×3×5
Working sets
145×5 185×5 215×5
Block pulls 3"
215×5 185×5 145×5

Sumo deadlift
175×5 185×5 195×5 185×5 175×5

Romanian deadlift
155×3×10

Pendlay row
155×3×5

Front squat
135×3×5

Ab machine
65×20 110×3×10

Notes
Focused on my technique today and all the different cues a lot of speed in the bar I know it was light but feel like I could have continued the bar thought the roof lol

That's it thanks for reading. Dmax
Click to expand...

Looking good dmax... do you usually have such a compact workout when deloading? could just be me, but that looks like a lot of work for a deload
 
3-9-14
C 6
Deload

Current weight at 9:30am was 215

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup (setsxreps)
Front/side raises/Rotator cuff work
10×2×10

Superset
OHP/banded pullaparts
Warmup
55×3×5
Working sets
55×5 65×5 75×5 65×5 55×5
Pullaparts
6×15

Assisted Pull-ups (30sec rest)
70#off BW 12,8,8,8,8

Facepulls
45×4×15

Smith machine shugs
225×20 315×3×10 225×15

Superset
CGBP/French press/EZbar curls
75×10 95×5 105×5 95×5 75×5
French press
40×5×10
Curls
40×5×10

Close grip cable rows
75×3×15

Notes
Quick day today, a bunch of work done thou all on the light side but upper back and shoulders are sore already.

Tomorrow should be interesting start nights but it starts at 5 for this week the switchs to 7:30 the week after 10-12 hr shifts got to figure out my workout and diet schedule

That's it thanks for reading. Dmax
 
Solid work man - yeah that schedule change sounds fun
 
3-10-14
C 7
5's week
Current weight at 10:30am was 215

Fasted
Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Squat 5's
Warmup
135×2×5 155×5 185×5
Working sets
205×5 235×5 265×7 235×5
Pause sets
205×2×5

Front squat
135×5 155×5 175×5 155×5 135×5

Barbell Goodmorings
135×5×5

Superset
Hypertensions/ab bench/side bends
60# ezbar hypertensions 3×10
30# added ab bench 3×20
45# Side bends 3×20

Notes
Great day today lots of barbell work still have a slight pinch in my hip but nothing big form felt good I plan on posting some videos this up coming 5-3-1 week

Work tonight is going to suck thou probably going to drag ass lol

That's it thanks for reading. Dmax
 
Yeah what Sean said.. Cause in the 5/3/1 program you basically hit the same weight 3 times for amrap, each time I try to hit at least one or two more reps.
 
3-11-14
C 7
5's week
Current weight at 10:30am was 220

Fasted
Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Front raises with Rotator cuff work
10×2×10

Bench 5's (setsxreps)
Warmup
Bar×10 95×5 115×5 135×3
Working sets
145×5 165×5 (wraps) 195×7 165×5
Paused sets
155×3×3

DB bench press (30 sec rest)
70×8,8,6,6,6

Iso-lat front pulldown (30 sec rest)
90×12,10,8,8,6

Reverse close grip Incline press
115×5 135×5 155×5 135×5 115×5

Superset
Tricep pushdowns/Ezbar curls
110×20 150×2×10 / 80×3×8

Notes
Felt strong today, the weights felt light in my hands. Busted out with the new wraps today just to try them out not sure if I like it thou will take some getting used too

6 hr of sleep last night/morning since I got home at 4:30am diet is good not as hard adjusting as I thought

That's all I got thanks for reading. Dmax
 
No work today due to the snow storm so I stayed home and slept to recover had a ruff night pulled two 34" pancakes which is a solid piece of steel 1¹/4" thick and 34" Dia use to isolate pipe systems for work and testing. then had to put in a spacer ring and bolt the flanges back together Damn thing has 40 studs to tighten by hand with 1 7/16" wrenches was a hell of a job but fun

Did some rolling and mashing tonight going to deadlift tomorrow looking forward to it
 
3-13-14
C 7
5's week

Current weight at 9:30am was 218

Fasted
Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Deadlift 5's
Warmup 1" deficit
145×5 185×5 225×5
Working sets
245×5 285×5 315×5
Last rep another pop in the back so I dogged it off

Leg extentions
160×3×10

Leg curls
200×3×10

Iso-cable rows
100×10 110×3×10

Superset
Hypertensions/ab bench/side bends
BW+45×3×15/ 35#×3×20/45×3×20

NOTES
not too happy about the back again but it did alow me to finally identify what I'm doing wrong it seems that I am sacrificing form for touch and go speed I need to to slow down and reset each rep I did that last week and took a deep breath at the top just as rob does but didn't do it this time just get caught up in the moment I guess. oddly enough back actually feels better after it popped and less tight.

That's it thanks for reading. Dmax
 
Going to a dead stop each rep may make it harder initially, but it will make your pull better IMO. Get that worked out. It's great when you actually know what to work on. Nice work brother
 
And that's why I was doing touch and go cause after the first pull all the following pulls seemed easier but I'm with u on this rob it will be more difficult at first but it will be better long run and the long run is what matters if I want to pull like u big freak beasts one day
 
Yes, resetting every time will make you better off the floor and it will make you work harder to get the prescribed reps, which will also help push your deadlift. I do think it's safer as well. Honestly, touch and go scares the crap out of me.
 
Yeah I've found with touch and go deads that form goes to sh!t pretty quick regardless

Good work dmax!
 
I see a lot of rounded back with touch & go. Our coach absolutely will not allow us to t&g. Put it down, reset, pull.

Some of it is getting in the habit of pulling exactly the same, every rep, regardless of weight. Perfect practice makes perfect.
 
Low back is tight this morning working on Stretching it out also get a bit of a pinch from time to time but all in all not bad. Currently running on 5hr sleep so feel a bit run down but my wife has the day off so I wanted to spend time with her

Tomorrow is OHP looking forward to it used to think shoulder day sucked but now probably ranks second in favorites
 
3-15-14
C 7
5's week

Current weight at 8 am was 218

Fasted
Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Active Warmup
Side raises with Rotator cuff
10×2×10

OHP 5's ss banded pullaparts set of 10 between all sets OHP sets
Warmup
Bar×10 55×5 65×5 85×5
Working sets
85×5 105×5 115×7 105×5 85×5

Bradford press
65×3×5

Assisted pull-ups (30 sec rest)
70 off BW 12,10,8,7,6

Facepulls
60×3×30 sets of 10 at each of 3 lvl none stop

Superset
CGBP/pendlay rows
115×5 135×5 155×2×5 135×5 115×15
Pendlays
155×6×5

Superset
Overhand DB tricep extension/DB curls
30×15,12,12
Curls
45×3×7

Notes
Good day still struggling with tightness at higher reps with OHP but I'm sure it will get better. Did some light DL to see how it felt, not to bad could feel some tightness on the pull not to bad though

Got to work tonight bumbed about that but what can u do and Mon starts 7:30pm starts so probably going to start going to gym after work 6 am

Thats it for today thanks for reading. Dmax
 
3-18-14
C 7
3's week

Current weight at 3:30pm was 214

Preworkout - uncut/tmg/beta-alanine/cla
Intra - Alpha amino

7 mins Arc-trainer
Foam rolling
Stretching
Broomsticks
T-spine
Ankle mobility

Squat 3's (setsxreps)
Warmup
Bar×10 135×5 155×5 185×3
Working sets
225×3 255×3 285×6 255×3
Paused sets
225×3×3

Front squat
145×3 165×3 185×2×3 165×3
Paused sets
145×5×3

Good mornings
145×4×5 155×5

Superset
Hyperextensions/ab bench/side bends/standing oblique twists
60#+Bw ×3×10
35#×3×25
45#×3×25
45#×3×failure

Notes
Good day today felt pretty awake surprisingly since I've been up since 3:30 yesterday afternoon. Squats went great miner discomfort in lower back the surprising part was my knees making a lot of noise but no pain

Thats it, thanks for reading Dmax's log have a great day
 
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