[quote]JLD2k3 wrote:
Good work. You’re right about sacrificing the assistance for performance on the main lift. You’re crushing the required reps this cycle. How’s your progression looking on your performance curves?[/quote]
Thanks man. Well early on things weren’t looking so good on the charts but now, like you said, I’m destroying everything and on a great track.
Keep up the hard work bud.
Davey/Black = *****
[quote]alexmiezin wrote:
Keep up the hard work bud.
Davey/Black = *****[/quote]
I agree I’m glad I ordered it. Thanks for comment. Best PPV of the year too.
Mesocycle 3
Week 2
Day 1 (29)
Squat
Squat (ATG)
155 x 5
205 x 5
225 x 1
252.50 x 3
267.50 x 3
282.50 x 7
207.50 x 8
Hack Squat
200 x 14
200 x 14
200 x 14
200 x 14
Leg Extension
100 x 20
100 x 25
100 x 25
100 x 26
Lying Leg Curl
95 x 15
95 x 15
105 x 10
105 x 10
Alt DB Curls
3x10
7 minute ab circuit
15 minutes cardio (10 minute mile run + 5 minute walk)
Gym time = 90 minutes
Thoughts
Squats were real heavy for the second weak in a row. Over the weekend I had a lot of trouble getting in all my meals. I think each day I only had like 4-5 meals instead of my normal 6. That shouldn’t affect things too much but who knows. On squats I did the first four reps consecutively and then the last three I had to pause between each rep. I guess that’s kind of cheating but I just wanted to max out the most reps I could.
Hi. Just wanted to say, that I enjoyd reading your log. Here’s why, I like how you write up your thoughts and how you are thinking things over for all of us. Secondly, I’ve done few cycles of 5/3/1 and stalled and stalled and finally gave it up to give it a try later. So I guess, I want to see how you are doing and how the story envolves for you.
I was wondering this, you are worried about losing your strength and yet you chose the bodybuilder template (instead of strength template) with loads of volume (not in the main lifts but in accessory for the same muscles as the main lift) AND decided to cut your carbs to half. I’m not saying it can’t be done. What is your main goal at the moment? I’m just trying to understand the logics behind the choices you made. Are they valid anymore (in the beginning of the log you mentioned, that you were near overtraining or overreaching with heavy lifting and wanted to give CNS a break)? Have you had your break, did you plan to go heavy again?
Again, good log, keep it coming.
[quote]Soda Popinski wrote:
282.50 x 7
On squats I did the first four reps consecutively and then the last three I had to pause between each rep. I guess that’s kind of cheating but I just wanted to max out the most reps I could. [/quote]
I don’t think so at all. As long as you’re under the bar, do what you gotta do to put out your best reps. That’s good work right there. Keep it up, and eat something, would ya? 
[quote]guhkes wrote:
Hi. Just wanted to say, that I enjoyd reading your log. Here’s why, I like how you write up your thoughts and how you are thinking things over for all of us. Secondly, I’ve done few cycles of 5/3/1 and stalled and stalled and finally gave it up to give it a try later. So I guess, I want to see how you are doing and how the story envolves for you.
I was wondering this, you are worried about losing your strength and yet you chose the bodybuilder template (instead of strength template) with loads of volume (not in the main lifts but in accessory for the same muscles as the main lift) AND decided to cut your carbs to half. I’m not saying it can’t be done. What is your main goal at the moment? I’m just trying to understand the logics behind the choices you made. Are they valid anymore (in the beginning of the log you mentioned, that you were near overtraining or overreaching with heavy lifting and wanted to give CNS a break)? Have you had your break, did you plan to go heavy again?
Again, good log, keep it coming.[/quote]
Thank you for the kind words. I’m glad to hear that I’ve been able to help someone. At first I didn’t like 5/3/1 but I think with a few small changes it can work.
I don’t know if I really used a lot sound logic when choosing my accessory work. Basically I’m just someone who responds well to a lot of volume and I noticed that at first glance that program looked like it would work best for me. I was okay with sacrificing some strength due to the high reps and shorter rest periods. I’m now over seven weeks in and I feel like I made the right decision. As for my carbs, I never cut my carbs in half; just my breakfast carbs I cut in half. Now I’ll sometimes not do that on squat and deadlift days. My body feels good. I don’t dread going to the gym and I get through all my workouts without a problem. I think this program has been good for my body. At times, early on, I was frustrated b/c I lost some strength on the core lifts but at the same time my body feels good and rested.
I hope I’ve cleared up some things for you and please feel free to ask more questions.
[quote]JLD2k3 wrote:
[quote]Soda Popinski wrote:
282.50 x 7
On squats I did the first four reps consecutively and then the last three I had to pause between each rep. I guess that’s kind of cheating but I just wanted to max out the most reps I could. [/quote]
I don’t think so at all. As long as you’re under the bar, do what you gotta do to put out your best reps. That’s good work right there. Keep it up, and eat something, would ya? :)[/quote]
That’s true. It’s something I’ve never done in the past. I’d normally just do my reps consecutively until I couldn’t go anymore. I guess maybe on squats I could start doing them this way toward the final few reps.
Mesocycle 3
Week 2
Day 2 (30)
Bench
Bench Press
135 x 6
175 x 6
212.50 x 3
225 x 3
237.50 x 6
175 x 8
60-90 seconds rest between sets
DB Incline Press
70 x 11
70 x 11
70 x 11
70 x 10
Dips
BW+25lbs x 11
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
Pec Deck Fly
120 x 15
130 x 12
130 x 13
120 x 12
V-Bar Pushdown
110 x 20
120 x 15
120 x 15
120 x 13
10 minute ab circuit
Total Gym time = ?
Thoughts
Right before my last heavy set of bench I ran into a friend of mine and we ended up chatting for maybe 15 minutes, maybe even more. I then went to bench and it felt heavy as hell. On this program week 2 has always seem to give me the most trouble. I also may have done too much cardio last week, I don’t know. I wish I could get my cardio figured out. It always seems like I either do too much or too little. I’d rather do too little b/c when you do too much you naturally lose some strength.
What’s your goal for the cardio?
[quote]JLD2k3 wrote:
What’s your goal for the cardio?[/quote]
This is probably a stupid answer but mainly it’s just to avoid putting on any fat. So I guess the goal is just to maintain relatively low bf and somewhat of a flat stomach.
Mesocycle 3
Week 2
Day 4 (31)
Deadlift
Deadlift
135 x 5
185 x 5
240 x 3
295 x 3
315 x 3
330 x 7
60-90 seconds rest between sets
Lat Pulldown
145 x 12
145 x 12
145 x 12
145 x 12
Bent Over Barbell Row
125 x 16
125 x 15
125 x 15
125 x 16
Hammer Grip Chins
BW x 10
BW x 9
BW x 9
BW x 8
45-degree back extension
4x12x25lbs
Hanging Leg Raise - 4x15
BodyMasters Abdominal Curl Machine - 4x15
15 minutes cardio [10 mins @ 6.0mph (10 min mile run) + 5 minute walk @3.0]
Total Gym time = 83 minutes
Thoughts
Disappointing workout. Two weeks ago I did 342.50 for 7 on deads and now I only did 330 for 7.
Must be the dreaded Week 2. My guess is you rebound next week. You always do.
[quote]JLD2k3 wrote:
Must be the dreaded Week 2. My guess is you rebound next week. You always do.[/quote]
I don’t know what it is man but week 2 on this program just kills me. I still think it’s because the volume is too low but that’s just my opinion. From now on I’m going to use your warm-up approach. I think I need a lot more warm-ups in order to make the heavier stuff feel a bit lighter.
Mesocycle 3
Week 2
Day 5 (32)
Standing Military Press
Standing Military Press
Bar x 8
55 x 6
80 x 6
95 x 3
122.50 x 3
130 x 3
137.50 x 10
100 x 8
60-90 seconds rest between sets
Seated DB Shoulder Press
55 x 10
50 x 10
55 x 10
55 x 10
BB Upright Row
90 x 12
90 x 12
90 x 12
90 x 12
DB Side Lateral Raise
25 x 15
25 x 15
25 x 15
30 x 10
Barbell Curl
70 x 12
70 x 12
70 x 12
70 x 12
20 minutes cardio [15 mins @ 6.0mph (1.5 mile run) + 5 minute walk @3.0]
Total gym time = 87 minutes
Thoughts
Solid workout. Felt good throughout. I’m using a new approach for my main left. I’m leaving a few reps in the tank. So for the last working set of military press I definitely could have gone more but once I started to struggle I did one last rep and then racked it.
Saturday
15 minutes ab work
42 minutes cardio
* 25 minutes @ 6.0mph (2.5 miles run)
* 14 minutes @ 3.0 mph 7.5 incline
* 3 minute cooldown
Mesocycle 3
Week 3
Day 1 (33)
Squat
Squat (ATG)
95 x 10
135 x 5
185 x 5
210 x 3
237.50 x 5
267.50 x 3
300 x 3
Hack Squat
200 x 14
200 x 14
200 x 14
200 x 14
Leg Extension
100 x 25
100 x 27
100 x 27
100 x 27
Lying Leg Curl
105 x 14
105 x 14
105 x 14
105 x 14
Alt DB Curls
3x10
4 sets kneeling rope crunch
4 sets weighted crunches
4 sets reverse crunches
Gym time = 81 minutes
Thoughts
Squats were heavy for the second week in a row. I’m not sure it’s from doing too much cardio (don’t think I’m doing too much but I’ll post my weekly cardio & see what you guys think), not eating enough on Saturday (only had like 4 meals) or maybe it’s the program. I know I’m in trouble with squats b/c I can feel it already getting heavy on the first and second working sets.
Mesocycle 3
Week 3
Day 2 (34)
Bench
Bench Press
95 x 10
135 x 7
165 x 6
197.50 x 5
225 x 3
250 x 6
185 x 8
60-90 seconds rest between sets
DB Incline Press
70 x 11
70 x 11
70 x 11
70 x 11
Dips
BW+25lbs x 11
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
Pec Deck Fly
130 x 12
130 x 12
130 x 13
130 x 12
V-Bar Pushdown
120 x 15
120 x 15
110 x 15
110 x 13
15 minutes cardio [10 mins @6.0mph (1mi. run) + 5 mins @3.0mph]
Total Gym time = 82 minutes
Thoughts
Spotter claims he didn’t help at all on bench but I find that hard to believe. My triceps felt thrashed toward the end here and pushdowns were extremely difficult. I’m also starting to think that I’m going too low on dips. I’ll have to watch some videos and compare my form.
[quote]Soda Popinski wrote:
Saturday
15 minutes ab work
42 minutes cardio
* 25 minutes @ 6.0mph (2.5 miles run)
* 14 minutes @ 3.0 mph 7.5 incline
* 3 minute cooldown
[/quote]
I think this steady state cardio is hurting you. Check out Wendler on the EFS site today. He talks about conditioning a lot in the 52 questions article.
I dropped from 13 to 10.4% BF in four months with absolutely no steady state cardio, rather doing stuff like Tabata, farm carries, Fran, hill sprints, sled drag/push, etc. I just don’t do the hills or the Prowler the day before a DL or squat day.
[quote]Soda Popinski wrote:
Bench Press
95 x 10
135 x 7
165 x 6
197.50 x 5
225 x 3
250 x 6
185 x 8
I’m also starting to think that I’m going too low on dips. I’ll have to watch some videos and compare my form. [/quote]
Good bench. No 15 minute chat before this one, right? Hopefully the spotter didn’t screw you, but it’s still a good set.
WRT dips, check this out from Bill Starr/Starting Strength: http://startingstrength.com/articles/stronger_press_starr.pdf
The article is primarily about OHP, but there is a big section about dips.