Starting a log to just keep myself accountable or just talk about life. I love to talk about training strategies, nutrition, Indiana basketball and football, Colts and mustangs. Doing 5/3/1 with volume, volume, volume on accessories. I have a great nutrition outline given to me by Zraw.
Cycle one training maxes are
250 Bench Press
310 Deadlift
135 OHP
260 Squat…I know I know
Deload week is next week so nothing to exciting will be going on
Toot a lu motha fuckaaaaaaas
I know you know
This week is my scheduled week 4 deload and I wasn’t going to take it but my training partner is entering a bench competition Saturday so I figured it would be good for both of us.
Bench: I did the 65,75,85% for 3’s instead of 40/50/60
160x3
190x3
215x3
Steep incline DB:
3x10 with 50
Floor press
2x10 with 60
Pec dec:
4 sets
Abs
I’m out I’m out
[quote]chobbs wrote:
Starting a log to just keep myself accountable or just talk about life. I love to talk about training strategies, nutrition, Indiana basketball and football, Colts and mustangs. Doing 5/3/1 with volume, volume, volume on accessories. I have a great nutrition outline given to me by Zraw.
Cycle one training maxes are
250 Bench Press
310 Deadlift
135 OHP
260 Squat…I know I know
Deload week is next week so nothing to exciting will be going on
Toot a lu motha fuckaaaaaaas[/quote]
How high are the 250/310/135/260 in comparison to what you can actually hit? If I remember correctly 5/3/1 makes you start off with 90% of your max as your training max.
Yessir all of those are 90% except OHP but it was a good guess IMO bc I got 8 on my “1” set.
In
[quote]DSSG wrote:
[quote]chobbs wrote:
Starting a log to just keep myself accountable or just talk about life. I love to talk about training strategies, nutrition, Indiana basketball and football, Colts and mustangs. Doing 5/3/1 with volume, volume, volume on accessories. I have a great nutrition outline given to me by Zraw.
Cycle one training maxes are
250 Bench Press
310 Deadlift
135 OHP
260 Squat…I know I know
Deload week is next week so nothing to exciting will be going on
Toot a lu motha fuckaaaaaaas[/quote]
How high are the 250/310/135/260 in comparison to what you can actually hit? If I remember correctly 5/3/1 makes you start off with 90% of your max as your training max. [/quote]
I got 8 on every exercise on my “1” rep but bench which was 4. I ate once before my workout and slept 3 hours the night before I chaperoned a lock in…guiding todays youth was worth giving up a few reps I guess lol
from zraw training log:
"OHP: 135x8
Deadlift: 295x8
Squat: 245x8
Bench: 240x5
"
I can out squat/deadlift you, but that is about it. Our over head presses are also about the same, and you murder me on the bench. Of course I could be making myself look like a jackass if you prefatigued anything before those lifts.
I wish you luck with 5/3/1, and that you make some big progress in the squat.
DSSG
[quote]DSSG wrote:
from zraw training log:
"OHP: 135x8
Deadlift: 295x8
Squat: 245x8
Bench: 240x5
"
I can out squat/deadlift you, but that is about it. Our over head presses are also about the same, and you murder me on the bench. Of course I could be making myself look like a jackass if you prefatigued anything before those lifts.
I wish you luck with 5/3/1, and that you make some big progress in the squat.
DSSG[/quote]
You weigh 145 and can OHP 135 ish…for reps? Sheet I need to get on it
[quote]chobbs wrote:
[quote]DSSG wrote:
from zraw training log:
"OHP: 135x8
Deadlift: 295x8
Squat: 245x8
Bench: 240x5
"
I can out squat/deadlift you, but that is about it. Our over head presses are also about the same, and you murder me on the bench. Of course I could be making myself look like a jackass if you prefatigued anything before those lifts.
I wish you luck with 5/3/1, and that you make some big progress in the squat.
DSSG[/quote]
You weigh 145 and can OHP 135 ish…for reps? Sheet I need to get on it[/quote]
I’m not that light anymore. I’m up to 160 now. 
Week 4 day 2 deadlift/back
DEADLIFT: 200x3, 235x3, 265x3
PULL-UPS: 50 total
DB ROW: 3x10 with 60
NEUTRAL GRIP PULLDOWN: 2x 10 with 90 lbs
FACE PULLS: 2x12
BACK EXTENSION HOLDS: 2x20 seconds
Abz
Farmers walks
Probably had an overkill with the volume but the intensity (weight) was cut down alot and I personally believe it’s damn near impossible to overtrain your back.
Peace
Week 4 Day 3
OHP
95x3
100x3
115x3
PUSH PRESS
115x3x3
UPRIGHT ROWS
2x10 with bar
LATERAL RAISE
2x10 with 15
BANDED PULL APARTS
smuck ton
Also I’m close to running out of BCAA’s for my intra workout drink with my dextrose, I’ll always keep my carbs but does anyone think I need the BCAA’s? Or maybe something else?
Week 4 Day 4
SKWAT
170x3
190x3
225x3
Timed myself to get 50 chins…5:30
My training partner has a big bench competition tomorrow, I’ll try and throw up a vid if there’s any impressive benches.
Just a word of advice about 5/3/1, if you’re just starting out and not hitting 3-4 reps on the 1’s and 5-6 reps on the 3’s, you’ll burn out very quickly. Best of luck with it.
[quote]Kakarat wrote:
Just a word of advice about 5/3/1, if you’re just starting out and not hitting 3-4 reps on the 1’s and 5-6 reps on the 3’s, you’ll burn out very quickly. Best of luck with it. [/quote]
Thanks, last cycle on the 3’s week I just did the required reps for 3 sets, none to failure. On the “1” set I got 8 on everything except bench which was 4 with awful nutrition and sleeping the night before. Please shoot me any suggestions or advice if you see the need!
[quote]chobbs wrote:
[quote]Kakarat wrote:
Just a word of advice about 5/3/1, if you’re just starting out and not hitting 3-4 reps on the 1’s and 5-6 reps on the 3’s, you’ll burn out very quickly. Best of luck with it. [/quote]
Thanks, last cycle on the 3’s week I just did the required reps for 3 sets, none to failure. On the “1” set I got 8 on everything except bench which was 4 with awful nutrition and sleeping the night before. Please shoot me any suggestions or advice if you see the need![/quote]
Will do
[quote]chobbs wrote:
Also I’m close to running out of BCAA’s for my intra workout drink with my dextrose, I’ll always keep my carbs but does anyone think I need the BCAA’s? Or maybe something else?[/quote]
I’m using BCAA’s and Hydrolyzed Whey with WMS right now. It’s getting the job done.
My buddy had a great meet…went 285, 305, 320, 345 going 4-4 on the day. Also all reps were done with the reactive slingshot.
Cycle 2 Week 1 Day 1
BENCH
165x5
190x5
215x10…video coming tonight, please critique.
DEAD STOP BENCH PRESS, about 1 inch above chest
8 singles at 225
DB BENCH PRESS
5x8 with 60’s
PEC DEC 4X10
-SS-
WEIGHTED DIPS 4X8 with 25 lbs
SKULLCRUSHERS
65x12
75x12
85x8
85x8