Chicks Dig 5/3/1

Training Training Logs
501

Cycle 6 Week 3 Day 1
BENCH
5x1 with 260…first 3 sets paused

PAUSED BENCH
235x3…3 sec pause
235x3…2 sec pause
235x2…1 sec pause and close grip

INCLINE DB
80x8

LATERAL RAISE
3x10-15

PUSHDOWN w/ fatgripz
4x10 w/2 drops on the last set

COMPLEX x 3 rounds with 65 lbs
8 pushups
8 french press
8 upright row
8 high pull
8 military press

There was a girl lifting and she had an Auburn shirt on and I thought shit she probably just got that at goodwill or something. She was a total badass doing high pulls, incline bench and squatting. She asked for a spot so she did her set and we were shooting a shit just talking and we got on the topic of the national championship game. I said I was rootin for FSU and then she said you have got to root for Auburn bc my boyfriend is one of the starting defensive ends! I imagined in my head a 6’5" 260 lb freak…and that was what he was lmao at that moment I threw up the white flag and took my loss lol

502

I like the look of the new cycle, lots of sets in the pocket, on main move, just enough asistance, and conditioning wrap up, nice work!

503

[quote]AnytimeJake wrote:
I like the look of the new cycle, lots of sets in the pocket, on main move, just enough asistance, and conditioning wrap up, nice work![/quote]
Thanks brother, you’re one of the main posters on here that have pushed me into that style of training and I’m upset I didn’t go this route earlier!

504

[quote]chobbs wrote:

[quote]Spidey22 wrote:

[quote]chobbs wrote:
5s week sucks for me lol I just can’t mentally turn it on for sets that I know I won’t make or break my cycle.
Here’s a rough rough draft for my diet coming up
Lifting days (4 per week) 200 grams of carbs, at least 220 grams of protein
Non lifting days (3) 100 grams of carbs, at least 220 grams of protein
Slowly move towards 3 200 gram days then 2 then 1
5 meals per day with 10ish grams of carbs per meal then 50 grams of dextrose intra [/quote]

Woah dude, weren’t you eating WAYYY more then that on a daily basis? Why such low carbs right off the bat?[/quote]
Yes alot more lol but I’m hoping to ease into it[/quote]

Just speaking from experience, I want my calories high, because your fat loss will inevitably stall. If you were eating 350g of carbs most days (sorry can’t remember), just knock it down to 300g a day if you doing the circuits, and see what it does. I got my carbs cut wayyyyyy to fast during my prep and it fucked me over dude.

505

[quote]Spidey22 wrote:

[quote]chobbs wrote:

[quote]Spidey22 wrote:

[quote]chobbs wrote:
5s week sucks for me lol I just can’t mentally turn it on for sets that I know I won’t make or break my cycle.
Here’s a rough rough draft for my diet coming up
Lifting days (4 per week) 200 grams of carbs, at least 220 grams of protein
Non lifting days (3) 100 grams of carbs, at least 220 grams of protein
Slowly move towards 3 200 gram days then 2 then 1
5 meals per day with 10ish grams of carbs per meal then 50 grams of dextrose intra [/quote]

Woah dude, weren’t you eating WAYYY more then that on a daily basis? Why such low carbs right off the bat?[/quote]
Yes alot more lol but I’m hoping to ease into it[/quote]

Just speaking from experience, I want my calories high, because your fat loss will inevitably stall. If you were eating 350g of carbs most days (sorry can’t remember), just knock it down to 300g a day if you doing the circuits, and see what it does. I got my carbs cut wayyyyyy to fast during my prep and it fucked me over dude. [/quote]
You’re right…I may go to 300 a day on lifting, 200 non lifting and see how it goes

506

[quote]chobbs wrote:
So fellas…I tracked my macros today for like the first time ever and this is what it came out too. I don’t eat like this everyday, I don’t have class on Mondays so I can usually get an extra meal in and I went to mcdonalds today.
Protein: 242 grams = 968 cals
Carbs: 609 grams = 2,436 cals…I had to recalculate 609x4 like 3 times cause I couldn’t believe it lol
Fat: 128.5 grams = 1,156 cals
TOTAL = 4,560
Side note: I woke up at 11 and just got done eating my last meal so I did this in a little over 12 hours [/quote]

I know you don’t eat like this daily, but if this is in the ‘ball park’ of what you eat, I’d start your cut eating like 450/220/115, and maybe 350/220/130 on off-days. You may be surprised you’ll drop a few pounds with just that, and considering you’re not trying to get stupid shredded, you could accomplish your goal never going much under 200g carbs a day. Just an idea dude.

Then again you’re bigger and stronger then me so do whatever you want haha

507

It’s all evolution, your training should be constantly evolving, as you get stronger, and get more knowlage, things evolve. Smart trainer’s just keep things heading in one consant direction, wheather it’s strength, mass, or conditioning, you keep heading in a direction, and getting better. Thats why I don’t understand guys that, just stop one program, and then start a completely different one, or the same guys that get upset, and say your screwing with a writen program, these guys are usually small and weak, and haven’t learned to listen to, or push they’re body’s yet, thats my take anyway.

I’ve been at this training thing along time, but you can see over the last 4mths that I’ve had a log here, my training is pretty much constantly changing, and it’s always focused on the same goals, and the same handful of exercises. I’m just finding ways, to increase the strength level, intensity, and volume, so if you were to look at my first workout, and then my last, they may seem totaly different, but in reality, it’s just more of the same, just cranked the fuck up. Anyway it’s just keeping an open mind, Wendler preaches the same shit, 531 is set up with a million different posibilities, Jim himself started with years of West side, and evolved into 531, both programs get you stronger, on the same hanful of exercises. haha, I’ve been trying to keep my rants to my own log, sorry, just got off on another one, I look up, and realize how much I’ve typed, oh well, you seem to be able to make sense of my shit, so goodluck :slight_smile:

508

[quote]Spidey22 wrote:

[quote]chobbs wrote:
So fellas…I tracked my macros today for like the first time ever and this is what it came out too. I don’t eat like this everyday, I don’t have class on Mondays so I can usually get an extra meal in and I went to mcdonalds today.
Protein: 242 grams = 968 cals
Carbs: 609 grams = 2,436 cals…I had to recalculate 609x4 like 3 times cause I couldn’t believe it lol
Fat: 128.5 grams = 1,156 cals
TOTAL = 4,560
Side note: I woke up at 11 and just got done eating my last meal so I did this in a little over 12 hours [/quote]

I know you don’t eat like this daily, but if this is in the ‘ball park’ of what you eat, I’d start your cut eating like 450/220/115, and maybe 350/220/130 on off-days. You may be surprised you’ll drop a few pounds with just that, and considering you’re not trying to get stupid shredded, you could accomplish your goal never going much under 200g carbs a day. Just an idea dude.

Then again you’re bigger and stronger then me so do whatever you want haha[/quote]
Thanks man, I’m open to ALL ideas on this and just trying to throw some ideas around. You have actually done a contest prep/cut so your knowledge is far greater than mine…hopefully I can learn from your mistakes lol

509

[quote]chobbs wrote:
There was a girl lifting and she had an Auburn shirt on and I thought shit she probably just got that at goodwill or something. She was a total badass doing high pulls, incline bench and squatting. She asked for a spot so she did her set and we were shooting a shit just talking and we got on the topic of the national championship game. I said I was rootin for FSU and then she said you have got to root for Auburn bc my boyfriend is one of the starting defensive ends! I imagined in my head a 6’5" 260 lb freak…and that was what he was lmao at that moment I threw up the white flag and took my loss lol[/quote]

You should have been like “baby, it’s all right, I’m sure your boyfriend’s got a few girls on the side, it’s all right if you do the same”

510

[quote]LoRez wrote:

[quote]chobbs wrote:
There was a girl lifting and she had an Auburn shirt on and I thought shit she probably just got that at goodwill or something. She was a total badass doing high pulls, incline bench and squatting. She asked for a spot so she did her set and we were shooting a shit just talking and we got on the topic of the national championship game. I said I was rootin for FSU and then she said you have got to root for Auburn bc my boyfriend is one of the starting defensive ends! I imagined in my head a 6’5" 260 lb freak…and that was what he was lmao at that moment I threw up the white flag and took my loss lol[/quote]

You should have been like “baby, it’s all right, I’m sure your boyfriend’s got a few girls on the side, it’s all right if you do the same”[/quote]
Believe me…I sure as hell thought that lol HES A FRESHMAN ALL AMERICAN FOR SHITS SAKE! He cant just have one girl

511

Chobbs is str8 pimping. If you keep spotting her you’ll be porking it in no time aha.

512

[quote]Jlabs wrote:
Chobbs is str8 pimping. If you keep spotting her you’ll be porking it in no time aha.[/quote]
Lmao that is the plan

513

Cycle 6 Week 3 Day 2
DEADLIFT
270X5 felt like shit
305x3 felt slow
340x7…might be an all time PR, it’s either this or 335x9

DEFICIT DEADS
3X3 with 305…my last set of this felt better than my 270x5 set

DEAD STOP DB ROW
2x10 with 80…ego check

MEADOWS ROW
2 warm up sets of 10
2 hard sets of 8
These will be a staple from now on

BB CURLS w/ fatgripz
4x12

PREACHER CURLS
4x whatever

ab rollouts
3 rounds of rowing, 250 m as fast as possible then 1 minute break
I don’t know how I can literally struggle with 305x5 one week then a week later stroke 340x7…mind games

514

Cycle 6 week 3 day 3
OHP
120x5
135x3
150x6
Didn’t feel awesome but only 1 rep off pr

SEATED DB PRESS
60x15
60x12

SHRUGS with straps
135x20
225x12
225x12
315x10
315x10
225x50 then drop to 135x a lot

REAR DELTS on incline
3x8 with 15

BB FRONT RAISE on incline bench
3-4 x 12

BB complex
I like the effects of shrugs but I don’t like doing them because my left trap takes over

515

I hate fucking shrugs to, but you don’t want to end up with a big back and a hole at the top where your traps should be, sort of like the pic acompanying this rant do ya, another body part I have to play catch up with, because people told me deadlifts were enough, ya and chins would build my biceps, don’t believe the hype, ya want to build somthing, you should work it, a few sets of isolation stuff at the end of your workout now, save playing catch up latter.

Anyway nice work on the deadlifting 340x7 is some serious shit, the snowball effect is starting for you, the weights get heavier - you get bigger - weights get heavier - you get bigger I think your getting to the point where the snow ball effect will start to work in your favour. goodstuff

516

“Chins are enough for your biceps”
“Deads are enough for your traps”
“Squatting makes your arms bigger”
We could go all day lol

517

Jesse Norris squats with wrist wraps. You’re fine.

518

[quote]spar4tee wrote:
Jesse Norris squats with wrist wraps. You’re fine.[/quote]
Ya but he doesn’t squat 275-315 lol but I still am gong to start

519

[quote]chobbs wrote:

[quote]spar4tee wrote:
Jesse Norris squats with wrist wraps. You’re fine.[/quote]
Ya but he doesn’t squat 275-315 lol but I still am gong to start [/quote]
An appeal to authority fallacy. No one can talk shit if you’re getting stronger.

520

[quote]spar4tee wrote:

[quote]chobbs wrote:

[quote]spar4tee wrote:
Jesse Norris squats with wrist wraps. You’re fine.[/quote]
Ya but he doesn’t squat 275-315 lol but I still am gong to start [/quote]
An appeal to authority fallacy. No one can talk shit if you’re getting stronger.[/quote]

I have been thinking about adding wrist wraps as well. I think it might help keep you tighter and help you actually use all of your force to move the weight with your legs.

Your workouts look pretty good man. Are you still using 5/3/1 or are you on another program now?