Pick Things Up & Putting Them Down with 5/3/1

Training Training Logs
181

[quote]AquaCruzer wrote:

[quote]Dlouda wrote:

[quote]AquaCruzer wrote:
My gahd, you’re gonna be repping 135 oh so soon. I’m mad jelly.[/quote]

Haha I know right. I remember when I couldn’t bench a plate, now I can curl it lolz. How are your bicepzz coming? I saw you actually started doing them lol[/quote]

Lol, you’ve definitely made crazy progress since then. Oh gahd, don’t ask about my bicepzzz. [/quote]

Haha im sure they’re the sex. Yeah i’ve had to replace my wardrobe twice since i’ve started lifting. It’s pretty nice :wink:

182

Always nice to feel your shirts getting more snug. What are you weighing these days?

183

Thursday 7/28/11
Cycle 7
Week 2 Day 3

Flat Bench:
45x20
95x5
135x3
170x3
190x3
215x6 (PR - 258 lb 1RM)

DB Arnold Press:
55x10
60x8
65x6
70x6 (PR)
55x10

Supersetted with:

DB Rows:
100x10,10,10,10,10

Weighted Dips:
45x10
90x8 (PR)
90x6
45x10

Diet

1:15pm: 4 small eggs, 1 tbsp. EVOO, Bagel, 2 tbsp Cream cheese (690 cal, 32g PRO, 52g CHO)
3:00pm: 1/2 cup carbo gain (190 cal, 47g CHO)
5:15pm: 2 scoops whey, 2 cups whole milk, creatine (560 cal, 62g PRO, 28g CHO)
5:30pm: Fruit cup (70 cal, 17g CHO)
7:30pm: 3 McDoubles, Small vanilla shake (1710 cal, 76g PRO, 187g CHO hahahaâ?¦)
11:45pm: 4 oz. Shrimp, 1tbsp butter, 4 oz. spaghetti, 1/2 cup sausage tomato sauce (460 cal, 37g PRO, 52g CHO)
1:00am: 2 cups whole milk (300 cal, 16g PRO, 22g CHO)

Total: 3980 cal, 223g PRO, 405g CHO,163g Fat

184

[quote]AquaCruzer wrote:
Always nice to feel your shirts getting more snug. What are you weighing these days?[/quote]

Hovering around 200lb still… putting on weight has always been a battle for me.

185

Tuesday 8/2/11
Cycle 7
Week 3 Day 1

Push Press:
45x10
65x5
95x3
135x5
155x3
185x6 (PR +2 reps - 222 lb 1RM)

DB Flat Bench:
70x10
75x8
85x6
90x6(PR)
75x10

Supersetted with:

Various grip pull ups (dead stop on the bottom…no cheating)
bodyweight x 10,10,10,10,10

Triceps 3pt. Extension:
42.5x24
50x24
42.5x24

DB Hammer curls:
50x8,8,8

186

Thursday 8/4/11
Cycle 7
Week 3 Days 2 and 3

Squat:
45x10
95x5
135x5
185x5
225x3
245x5
280x3
315x6 (PR +3 reps)

Flat Bench Press:
45x20
95x5
135x5
180x5
205x3
230x2
230x1

DB Rows:
100x10,10,10

Weighted Dips:
45x10
90x9 (PR)
90x6
45x10

Comments: Bench press failed. It felt heavy as soon as i unracked just the bar. Squats fatigued the shit out of me and i believe it took a toll on the benching. Afterwards i went on to talk to one of my friends and took long rests and the dips ended up going well. Cannot complain, squatting 315 for 6 was great.

187

Gahd 3 rep PR??!?!?! Awesome work man, awesome work.

188

Monday 8/8/11
Cycle 7
Week 4 Day 1 (Deload)

Press:
45x10
80x5
95x5
115x5

DB Flat Press:
70x10
75x8
85x6
95x6 (PR)
80x10 (PR)

Super set with:

Various grip pull ups:
10,10,10,10,10

Tri 3pt. extension:
40x24,24,24

Foam rolls, shoulder mobility, all that jazz

Diet:

9:30am: 4 eggs, 1tbsp EVOO, 1/2 cup oatmeal, 1/2 cup apple sauce (710 cal, 29g pro, 56g Cho)
2:00pm: 1 cup whole milk (150 cal, 8g pro, 12g cho)
2:30pm: 8 oz. grilled chicken, 1 tbsp EVOO, 1 large burrito wrap, 1/4 cup Colby jack cheese, 2 tbsp Ranch (790 cal, 60g Pro, 35g Cho)
4:00pm: 1/2 cup carbo gain (190 cal, 47g cho)
6:00pm: 1.5 cup water ice (270 cal, 78g cho)
6:00pm: 2 cups whole milk, 2 scoops whey (560 cal, 62g pro, 30g cho)
8:00pm: 8 oz. ground beef, 8 oz. linguini, 2 tbsp butter, 1/2 cup tomato sauce (940 cal, 57g pro, 91g cho)
12:30am: 4 tbsp. peanut butter, 1/2 cup cottage cheese (490 cal, 25g pro, 17g cho)

Total: 4100 cal, 241g pro, 363g cho, 187g fat

189

[quote]AquaCruzer wrote:
Gahd 3 rep PR??!?!?! Awesome work man, awesome work.[/quote]

Thanks dood. i feel like i’ve been slackin lately though, need to get back on track.

Did you make a new thread for ur log? it ran out of space lol

190

[quote]Dlouda wrote:

[quote]AquaCruzer wrote:
Gahd 3 rep PR??!?!?! Awesome work man, awesome work.[/quote]

Thanks dood. i feel like i’ve been slackin lately though, need to get back on track.

Did you make a new thread for ur log? it ran out of space lol[/quote]

Seems like you’ve been on track lol.

Yeah I did it just, “AquaCruzer’s Training Log”.

191

[quote]AquaCruzer wrote:

[quote]Dlouda wrote:

[quote]AquaCruzer wrote:
Gahd 3 rep PR??!?!?! Awesome work man, awesome work.[/quote]

Thanks dood. i feel like i’ve been slackin lately though, need to get back on track.

Did you make a new thread for ur log? it ran out of space lol[/quote]

Seems like you’ve been on track lol.

Yeah I did it just, “AquaCruzer’s Training Log”.[/quote]

Too much drinking and bad diet though, which holds me back!

192

Tuesday 8/9/11
Cycle 7
Week 4 Day 2(Deload)

Deadlift:
135x5
225x5
275x3
335x5
380x3
425x3 - was aiming for 4 reps, fuck.

Weighted Dips:
bwx12
85x10
85x8
85x6

DB Pullovers:
70x8,8,8,8

15 minutes stationary bike
Foam rolling

Comments: Going to blame the excessive binge drinking that started last thursday and didnt stop until sunday. 425 should’ve went up 4 times at least.

193

It’s a deload week, so don’t worry about it. It gives me some more time to catch up :stuck_out_tongue:

194

[quote]AquaCruzer wrote:
It’s a deload week, so don’t worry about it. It gives me some more time to catch up :P[/quote]

Technically… i skipped deadlift day last week so that’s why its being done during deload week. And you catching up is fucking inevitable at the rate youve been going.

195

Wednesday

Learning Hang Cleans with 95lb - 115lb…lots of sets lots of reps

1-8 rep pyramid of BB curls with 95lb, alternating with a friend of mine
1-5 rep pyramid of BB curls with 115lb, same thing.

Preacher curls
3x12 with 65lb

196

Thursday

Incline BB Bench Press:
45x20
95x5
135x5xlots of sets

super set:

Towel pull ups (shits are hard!)
lotsxlots

Bw dips
12,12,12,14 (50 reps total)

197

Been out of the gym for a few weeks but im back. New school year started, time to make shit happen.
I got a new training partner who trains completely different than I do. He bodybuilds, but is still strong as hell, so I’m going to keep 5/3/1 percentages and keep doing the main lifts, but go off of his way of doing accessory work.
Here’s what Day 1 looked like.

Monday 8/29/11
Cycle 8 Week 1
Chest day:

Incline BB Press:
45x20
95x5
135x5
165x5
185x5

Flat BB Press: (5/3/1)
45x5
135x5
160x5
185x5
210x5

DB Flat Press:
70x10
80x8
90x6
95x4

DB Incline Press:
60x10
65x8
65x7

Incline DB Flyes:
30x8,10,10

Cable Flyes:
4 sets

HS Chest press machine:
2 sets of 16 reps on low difficulty

/Death

198

Tuesday 8/30/11
Cycle 8 Week 1
Back Day:

Deadlift:
135x5
185x5
225x3
275x1
295x5
340x5
385x5 - felt heavy :frowning:

BB bent rows (5/3/1):
45x12
135x5
160x5
185x5
210x9

DB Rows:
100x10,10,10

Various grip Pull Ups:
4 sets of 5

Hands couldn’t take anymore… they were in some pain

199

Glad to see you back it man.

200

[quote]AquaCruzer wrote:
Glad to see you back it man.[/quote]

Yeah, glad to be back. Sore as shit already haha.