Just bought the ebook for beyond 5/3/1 for 10 bucks, there’s SO many topics just in the table of contents
Cycle 5 Week 3 Day 2
I HAVE BEEN ENLIGHTENED
I’m forever indebted to the poster who said I should really push my glutes through on my lock out of my deadlift, I focus on that and focusing in front of the bar and it was a great session. I also foam rolled the area between my hip and knee for the first time to warm up and it hurt like a mother but it felt great, I also used my lacrosse ball on my glute/hip wherever it needed it and this will be a staple in my lower body days forever.
DEADLIFT
265x5
300x3
335x5…felt awesome, I think I could of locked it out for 10 but couldn’t get it off the floor which I know doesn’t mean anything but still felt excellent compared to last week.
DEFICIT DEADS
3x3 with 300
DB ROW
120X8…lol
80x35…not enough weight to be called a Kroc row quite yet
NEUTRAL GRIP PULLDOWNS
2 warm up sets of 12
2 hard sets of 10
alot of barbell curls with my fat grips…forearms are literally cramping typing this
I just a product advertised that it’s serving size was 267 grams of carbs…smdh the poor kid will be drinking that shake for an hour
Oh shit, in for this dude. Somehow I’d missed your log in the past.
[quote]SSC wrote:
Oh shit, in for this dude. Somehow I’d missed your log in the past. [/quote]
Feel free to chime in whenever!
I was just on a Pling web sight, and read an article ‘’ 7 signs your weak ‘’ Anyway a couple of them made me laugh, but one was, ‘’ if your counting calories, and macros ‘’ it made me think of your log, and how since you’ve loosened up your diet, you’ve had a boost in strength. It was a poke fun, type article, but some were pretty relevant, ‘’ if you spend more time on prehab, than on actuall lifting ‘’ or ‘’ if you time when you take your supplements, down to the minute ‘’ I see alot of this stuff going on now days, around my gym, and such.
I think your on the right track lately, focus on putting more weight on the bar, and let everything else take care of it’s self. i guess it all comes down to goals, and what your real focus is. Anyway latter
[quote]AnytimeJake wrote:
I was just on a Pling web sight, and read an article ‘’ 7 signs your weak ‘’ Anyway a couple of them made me laugh, but one was, ‘’ if your counting calories, and macros ‘’ it made me think of your log, and how since you’ve loosened up your diet, you’ve had a boost in strength. It was a poke fun, type article, but some were pretty relevant, ‘’ if you spend more time on prehab, than on actuall lifting ‘’ or ‘’ if you time when you take your supplements, down to the minute ‘’ I see alot of this stuff going on now days, around my gym, and such.
I think your on the right track lately, focus on putting more weight on the bar, and let everything else take care of it’s self. i guess it all comes down to goals, and what your real focus is. Anyway latter[/quote]
I’ve been tryin! Your advice as definitely helped me get on the right track
Everyone else worries about our national debt and how their kids are gonna survive…I worry about how my future children will be able to afford to bulk with the rising cost of beef
Congrts on the bench by the way, my son’s been stuck at 225 for over a year, and it’s making him crazy, 205x5, 215x3, 225xfail haha he’s been exactly there for months, I’ve recomended he buy one of those sling shots, that and loosen up his diet. Anyway I thought you were going to be in the same boat, but you’ve busted past that mile stone, and 275 is on the horizon, thats a big day in the gym, laying down under 275 for the first time. Latter
Appreciate it! I’d definitely recommend a slingshot tho too. My all time max is 285 but that’s a story for another time lol
cycle 5 Week 3 Day 3
OHP
115x5
130x3
150x7…never had anything over my head more than 145 let alone for 7 reps, BIG PR
SEATED DB PRESS
60x8
60x8…dont even care these sucked cause I was on cloud 9
REAR DELT FLIES ON INCLINE
2x15 with 15
2x10 with 10 then a drop set increasing the incline for 3 sets
UPRIGHT ROW/OHP w/ FATGRIPS
10 reps doing upright rows then right into OHP
5X10…45,55,65,55,45
shoulder pump
JM PRESS w/ FATGRIPS
3x8 with 95
1x15 with 95 prolly should of used more weight
A bunch of straight bar pushdowns with fat gripz…hard set of 12, hard 10, hard 8, then hard 8 then 3 drops
I’ve had 3 great workouts this week and I’m hoping for one more tomorrow…5 reps would be great
Bulking tip of the week: remember your 3 B’s
- Butter
- Bread with butter
- Bacon cooked in lakes of butter
Cycle 5 week 3 day 4
SQUAT
225x5
255x3
285x5…solid set
PAUSED SQUAT
3x3 with 225
DB CURLS with fat grips
3x10 with 25
HAMMER CURLS with fat grips
3x12 with 20
BARBELL CURLS with fat gripz
Wide grip with 2 drop sets
Normal grip 2 drop sets
Close grip 2 drop sets
I got this off of Brandon Lilly’s instagram and use this recipe when I don’t feel like cooking and don’t have anything made, tastes excellent
1/2 cup of oats
1/2 of water (he says he uses a little more, sometimes I use milk or almond milk)
microwave for 1 minute to 1 minute 30 seconds
add 1 scoop of protein
add peanut butter, nutella, or I HIGHLY recommend the stuff from the peanut butter company…it’s like peanut butter with gods tears mixed in
mix up
smash
gainz
Will be following your log! Progress is undeniable.
[quote]chobbs wrote:
I got this off of Brandon Lilly’s instagram and use this recipe when I don’t feel like cooking and don’t have anything made, tastes excellent
1/2 cup of oats
1/2 of water (he says he uses a little more, sometimes I use milk or almond milk)
microwave for 1 minute to 1 minute 30 seconds
add 1 scoop of protein
add peanut butter, nutella, or I HIGHLY recommend the stuff from the peanut butter company…it’s like peanut butter with gods tears mixed in
mix up
smash
gainz
[/quote]
Lol, I literally used to eat this every fucking day. Sometimes I would throw in cottage cheese for protein… and I brought it to work with me. On a side note, people at work think I am fucking nuts.
Nice, I used to mix up 12 eggs, half cup of oats, and a choc. devil food cake packet, in the blender, pour it in a fry-pan, over a burner, on low for half - hour, and you would swear it was brownies,(it rises up) . I don’t know what’s in the packet of cake mix, but it can’t out weigh 12 eggs, and oats. I ran out of pancake mix one morning, and somehow came up with this for my daughter, who loves it as well. We started calling them protien brownies at my gym, and I’d keep them in the office for the guys after they’re workouts. A box of Devil’s food cake is a dollar, you get four packets in the box, and it has a cool name–Devil protien brownies, LOL. Latter
[quote]burialatsea wrote:
Will be following your log! Progress is undeniable.
[quote]chobbs wrote:
I got this off of Brandon Lilly’s instagram and use this recipe when I don’t feel like cooking and don’t have anything made, tastes excellent
1/2 cup of oats
1/2 of water (he says he uses a little more, sometimes I use milk or almond milk)
microwave for 1 minute to 1 minute 30 seconds
add 1 scoop of protein
add peanut butter, nutella, or I HIGHLY recommend the stuff from the peanut butter company…it’s like peanut butter with gods tears mixed in
mix up
smash
gainz
[/quote]
Lol, I literally used to eat this every fucking day. Sometimes I would throw in cottage cheese for protein… and I brought it to work with me. On a side note, people at work think I am fucking nuts.
[/quote]
Thanks for stopping by brotha
@anytimejake I swear I’m gonna make that whenever I get that cake mix
Haha, I OD’d on this, like every day for 6mths, and now I can’t bring myself to eat it. You just have to play around with the mix, and then use a deep frying pan, covered, on low, keep checking, because you don’t want to over cook it, goodluck, try not to over do it, like I did.
Cycle 5 Week 4 Day 1
Idk why I didn’t combine bench with something else, I think I’m just gonna ohp,dead,squat and leave on wednesday…such boredom
BENCH…with fatgripz
3x5 with 165
PAUSED BENCH with fatgrips
3x3 with 135 went from wide grip, to normal, to close
DB INCLINE
2x15 with 50
JM PRESS
3X5 with 95
I’m hungry, I’ve ate 3 times today already and I have no beef and it’s either a)have money for gas to go home for thanksgiving break or b)buy beef…chicken it is!
DB OVERHEAD EXTENSION
2x20 with 20