A Strong Squat, Brutal Bench Press, Dauntless Deadlift, and Massive Military press are as easy as 5/3/1

Training Training Logs
801

[quote]inkaddict wrote:

Super LOL dude. Imagining crawling back into some wicked traps to stay warm, like a blanket. LOLosaurus [/quote]

Well I gotta build me a decent set or ear scratching traps so I can keep my neck all nice and warm for the next winter. veLOLsiraptor.

[quote]phlegms wrote:
Nice looking session. I love sets where you really grind out the last rep or two, just lets me know I’m really tearing into those muscle fibers extra hard ;)[/quote]

Thatnks, nothing like battling with the iron.

[quote]cowboyfromhell wrote:
Hey Aqua just watched the 1x335 squats, looking sharp man - do you think the volume on squat day has helped most in assistance or the intro of front squatting?

I’ve been having a lot of trouble repping out on the last set of squat day with 5/3/1 so I’m curious about your take.

How are DLs coming along in comparison now?[/quote]

I appreciate it man. Well for the past few months I’ve focused on front squatting mainly and have only recently upped the volume. So I’d have to say front squatting since that has had more time to actually elicit an effect, but that’s not to say that upping volume won’t help.

With 5/3/1 in general a major thing Wendler has preached is to pick your battles (i.e. don’t go balls to the wall every last set of every session). That way you don’t burn yourself out and whenever you are feeling good you go for it.

I’d have to say that my squat is coming along better than my DL, but I’m not necessarily surprised by that b/c I’ve been hammering squat assistance much harder than DL assistance. That needs to change.

[quote]Nikki9591 wrote:

[quote]
Well I think the funk caused from a lack of food. I tend to get in a rather bad mood when hungry[/quote]

I thought that this was absolutely hilarious lol

So is your trap comment.
I’m so jelly of Bug for having had a class with you <3[/quote]

Well I’m glad to could entertain you haha :slight_smile: But it’s true, no food = bad mood

802

Btw had a kick ass dinner comprising of 1.5 lbs of meat, and I have leftover meat still to scarf down. I think I’ll be squattin’ tomorrow to take advantage of the copious amount of protein.

803

[quote]AquaCruzer wrote:
Btw had a kick ass dinner comprising of 1.5 lbs of meat, and I have leftover meat still to scarf down. I think I’ll be squattin’ tomorrow to take advantage of the copious amount of protein.[/quote]

Noice. Any PRs in mind?

804

[quote]xjusticex2013x wrote:

[quote]AquaCruzer wrote:
Btw had a kick ass dinner comprising of 1.5 lbs of meat, and I have leftover meat still to scarf down. I think I’ll be squattin’ tomorrow to take advantage of the copious amount of protein.[/quote]

Noice. Any PRs in mind?[/quote]

Noice indeed, sadly no skwattin’ today. I’ll just have to do that on Monday when visiting family have left.

EDIT: Probably won’t be going for any PRs, that is I’m not planning on going for one. Just putting in good work, unless I’m really feeling it.

On a side note my traps are sore. Like a lot. I’m lovin’ it.

805

[quote]AquaCruzer wrote:

[quote]xjusticex2013x wrote:

[quote]AquaCruzer wrote:
Btw had a kick ass dinner comprising of 1.5 lbs of meat, and I have leftover meat still to scarf down. I think I’ll be squattin’ tomorrow to take advantage of the copious amount of protein.[/quote]

Noice. Any PRs in mind?[/quote]

Noice indeed, sadly no skwattin’ today. I’ll just have to do that on Monday when visiting family have left.

EDIT: Probably won’t be going for any PRs, that is I’m not planning on going for one. Just putting in good work, unless I’m really feeling it.

On a side note my traps are sore. Like a lot. I’m lovin’ it.[/quote]

That’s exactly how I go about it as of late. If I’m feeling a PR, yeah I’ll go for it. If not, I just try to do more overall work with more sets/reps at a more reasonably but still heavy weight.

806

5/3/1, 3 Week, Day 1
Monday 5/23/11

Been kinda hectic having a bunch of family visit. Got a good number of compliments on my size. Whatever I’m doing seems to have some positive effect, so even more motivation to lift hard and eat hard.

Band leg curls
somexsome

Squat
somexsomex135
3x175
3x205
5x230

GMs (squat stance, paused before concentric, focus on working muscles not moving weight)
10x135
2x10x95 (these left me huffing and puffing, definite keeper)

Front squat
3x135
3x185
3x225
3x245
3x225
3x205
10x185
12x155
15x135
Proceed to lie on floor for 1x10 minutes

Decent squatting day. I’m liking the GMs, will be keeping these. I felt like dying after the front squats, wasn’t expecting to feel shitty. I usually am in pain then am feeling good. I took a nap immediately after, I guess I was tired :S

807

LOL 1 x 10 minutes. Silly guy.

Compliments are nice =D

808

[quote]Nikki9591 wrote:
LOL 1 x 10 minutes. Silly guy.

Compliments are nice =D[/quote]

Indeed they are :slight_smile:

So on a somewhat random note, I’m thinking of giving CT’s HPM principles a shot with my assistance. Basically a bunch of sets of 3 w/ a weight that is heavy enough be feel like I’m doing work, but light enough to prevent grinding.

809

Damn, solid front squat numbers. From time to time I think about doing them again…then I remember that they are my enemy haha.

810

Still not seeing enough curling in here. :-/

811

[quote]Blaze_108 wrote:
Damn, solid front squat numbers. From time to time I think about doing them again…then I remember that they are my enemy haha.[/quote]

Haha thanks. Well usually the stuff we hate are the stuff we should be doing lol.

812

[quote]bugeishaAD wrote:
Still not seeing enough curling in here. :-/[/quote]

Since I’ll be benching tomorrow I will dedicate some curling just for you <3

813

5/3/1, 3 Week, Day 2
Monday 5/24/11

Bench press
somexsomex135
3x170 (paused)
3x195 (paused)
5x215 (paused)

Reverse band BP
3x225
3x275
3x315
3x335 (PR of sorts, vid)
3x295
3x285
3x275
3x285
3x295
3x285
3x275

BB curls (I’d like to dedicate these to the one and only bug <3)
10x65
6x95 (ouchy in my wrists and forearms)

DB curls
3x10x30s

Decent session. 3x335 looked a lot faster than it felt lol. Decided to do more sets of 3 instead of opting to go with higher rep sets. I’ll have to do EZ bar curls instead of BB curls, my wrists and forearms get irritated. That or I’m woefully weak.

Hopefully next session I’ll be up for hitting a weight PR.

814

Ooh curls and benching… vanity workout =D

815

[quote]Nikki9591 wrote:
Ooh curls and benching… vanity workout =D[/quote]

Pretty much.

816

5/3/1, 3 Week, Day 3
Wednesday 5/25/11

Hammies and lower back still a little sore from Monday’s squat session. Decided to go barefoot today.

Deadlift
somexsomex135
3x235
3x270
3x300

RDL
3x225
3x275
3x315 (wasn’t really feeling these so switch to GMs)

GMs (DL stance)
5x135
3x10x95 (ego check time)

Band leg curls
somexsome

Meh, today was in between alright and off. Should’ve took one more day to rest. Next session I’ll do more volume for the assistance and keep the weight lowish. Regarding DL assistance I may just do the BBB template (5x10 w/ a light weight). No use getting fancy. I feel that my DL is having the hardest time progressing out of the 3 big lifts. No better way to get better than by practicing it.

EDIT: So far I prefer doing GMs with my squat stance vs. my DL stance.

817

Nice RB benching man, throw in some RB deads now, they’re wicked fun and you’ll be scratching your ears with your mad trapz in no time, haha

818

[quote]inkaddict wrote:
Nice RB benching man, throw in some RB deads now, they’re wicked fun and you’ll be scratching your ears with your mad trapz in no time, haha[/quote]

Thanks man! Yeah I may have to give RB deads another shot. You mean I won’t have to use my hands anymore to scratch my ears??? Awesome sauce!

819

I think the BBB will help your DLs a lot.

820

[quote]Nikki9591 wrote:
I think the BBB will help your DLs a lot.[/quote]

I hope so haha.

Gahd, I swear I’ve been trying to comment in your log like a bajillion times, but my posts never seem to go through.