Strength, Speed, and Size

Training Training Logs
61

Today’s Work:

-sort of a weird workout; I was feeling crappy at the beginning, but felt great by the end

Military Press: 45x20, 135x6, 155x3, 185x1 (slow), 185x1(very slow)

-after this I thought the rest of my workout would be terrible

Bench Press: 95x5, 135x5, 185x3, 225x3, 245x3, 275x1, 295x1, 305x1, 310x1 PR!, also gave 315 a good run, but couldn’t finish it

BB Front raise: 45x6,6,6

Weighted Chins: BWx10, 45x3, 90x3, 90x3, 110x1 PR I think, BWx10

Curls:(Dropset): 105x10, 85x10, 65x10, 45x20

Abs:

1A:Crunches: 25, 25, 20

1B:Windshield Wipers: 10, 10, 10

Bench:135x50

-315 bench is definitely right around the corner...
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Here’s a front pic from after today’s workout

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Looking lean and strong man. I’m guessing you bench with a pretty wide grip, 'cause thumbs length from smooth is my normal, haha. Good shit in here man.

64

Think we are about the same size/ strength on upper body but you are 10 times leaner! Think I’ll have to get lean before summer.

65

White Flash: Thanks a lot man- it means a lot. For bench, I have been somewhat experimenting with my grip to find the most efficient and natural grip. What I had been doing was benching with my ring finger on the outer rings for my heavy sets, so I’m guessing that is considered a pretty wide grip. But when I played around with my grip a few days ago the “close” grip felt more natural. So the past few workouts(including when I benched 310) I have benched with about an inch away from thumbs length from smooth grip. Sorry if that is hard to visualize lol

Getting Closer: It’s all about that six-pack son! Haha but not really. How much are you weighing these days?

Today’s Workout:

Power Snatch: 95x3, 95x1, 135x1, 135x1, 155x1

Military Press: 95x3, 115x3, 135x3, 155x3, 175x3, 175x3, 135x3, 135x3, 155x3, 175x1, 185x1 (took this part of the workout slowly 'cause I was feeling lightheaded)

Blast Strap Pull-Aparts: BWx6, 6, 8, 8, 8, 8, 8, 8

Bench Press: 135x3, 185x3, 225x3, 250x3, 275x3, 295x1, 225x3, 250x3, 280x3 (PR I think), 225x1, 250x1, 275x1, 295x1(almost a speed rep), 315xfail (Damn…)

Incline Reverse Flies: 15x6, 6, 6, 6, 6

Deadlift: 135x3, 225x3, 315x1, 405x1, 455x1

Bench: 225x12

Abs Medley(Continuous): 25 crunches, 5 Leg lifts with 5 flutters between each rep, 20 crunches, 4 LL/flutters, 15 crunches, 3 LL/flutters, 10 crunches, 2 LL/flutters, 5 crunches, 1 LL/flutters

DONE!

66

Weighing in at about 205lbs at 6’3", haven’t gained much weight recently but have gained a lot of strength and got slightly leaner.

Wanna race to a 4 plate bench press? I got 3 plates new years eve but my plates are in kg so it was about 310lbs which makes us quite even although obviously I could do slightly more than that now.

Take a look at my log called ‘Another 5/3/1 Log’ although I have now moved away from 531 I still log in the same place.

67

@socrplyr09,

For those of us closely following your log, can we get a sample of your diet throughout the day? Thanks so much!

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[quote]Nate86 wrote:
@socrplyr09,

For those of us closely following your log, can we get a sample of your diet throughout the day? Thanks so much![/quote]

x2

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Getting Closer: Nice work man- I took a look at your log and it looks you are hitting some good pressing rep pr’s. Keep it up! And hell yea to the race! I’m always down to compete with someone. Although we might need to make a “halfway” race to 365 to keep us motivated lol.

Nate86- Yea man I’ll give you an average day of what I’ve been doing lately…

Breakfast: 6 egg omelette and 2 muffins OR 2 scoops muscle milk

Lunch: Usually pasta with some type of meat(chicken, tuna, or beef)- I eat a lot at this meal.

Pre-workout: Lately I’ve been doing a banana with NO Explode, MG’s Powdered Muscle or some combination of the two

Post Workout: Whey or Muscle Milk

Dinner: Half Gallon Milk and full carton of chewy chips ahoy or Subway turkey double meat foot long meal

-To be honest I really haven't been that good with my diet lately and I've been skipping too many meals and it may be holding me back a little bit.  For a person as young and active as myself, I should be eating more I think, but I do what I can.  Hope this helps...
70

And now to today’s lift…

Chins: (done throughout the workout) BWx20, 10, 10, 10, 10, 20

Bench Press: 135x3, 185x3, 225x3, 250x3, 285x1 (sluggish), 225x3, 250x3, 265x3 275x3, 225x3,

Clos(er) Grip Bench Press: 135x3, 225x3, 275x2

Face Pulls: (done between pressing sets) 15, 15, 15, 15, 15

-SS 1A: Seated DB Military Press: 65’s x 8, 8, 8, (felt strong and pretty light)

-SS 1B: Incline Reverse Flies: 15’s x15, 15, 15

ABS: Continuous Set between the two (this was hard)

-BB Rollouts: 10, 8, 6, 4, 2

-Crunches: 20, 16, 12, 8, 4

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Thanks bud. Keep up the great work. It’s motivating me to surpass you! (no offense, lol)

I got a LONG way to go

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Thanks, am hoping the rep PRs will carry over well to a good max. Half way point to 365 sounds like a good idea although I am not looking at 405 as a really long term goal, hoping to get it before the end of the year :wink:

Think you could do with adding another meal into your diet maybe after dinner.

73

Thanks guys! I’m gonna keep working hard and try to improve my diet a little bit…

So, I felt like absolute shit this morning (killer migraine and felt like I was gonna throw up), so I skipped all of my classes and slept most of the day. By the evening I was feeling a little better, so I decided to get a workout in. It went pretty well.

Powerclean: 135x5, 185x3, 205x3, 225x1, 245xfail

Box Squat: 135x5, 225x3, 315x3, 365x3, 405x3, 455x1, 475x1, 495x1 (definite PR)

-Wow! I was really surprised to get this high. I thought that I would really struggle with 405 and maybe get a few pounds higher.  Obviously my form wasn't perfect on the last set, but I battled through it and got it up.

Bench: 115x5, 135x3, 185x3, 225x3, 250x3, 275x3, 225x3, 250x3, 275x3, 285x1, 285x1

Giant Set: no rest between exercises or sets

1A:Good Mornings: 135x10, 135x10, 135x10

1B:JM Press: 135x10, 135x10, 135x10

1C:Crunches: 20, 20, 20

1D:Leg Raises: 10, 10, 10

DONE! Hoping I can fully recover within the next day.

-On a funny side note, when I went back to sleep after deciding I felt too crappy to go to class, I had some of the best and craziest dreams ever! Not worth getting sick for though lol

74

Feeling much better today…

Today’s Workout:

Deadlift: 135x3, 225x1, 315x1, 405x1, 455x1, 480x1 PR! (really crappy lift though)

Sumo Deadlift: 315x1, 365x1, 405x1, 455x1 PR (I never do these. If I did, I would prolly pull 500 in no time. Imma stick with real deadlifts though)

Bench: 135x5, 185x3, 225x1, 275x1, 285x1, 295x1, 305x1, 315x1 PR! (felt good to finally get 3 plates)

Then…

About an hour and half of pickup ball… Team went 4-0 again

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Congratulations on 315!

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Getting Closer: Thanks a lot brother! It went up strong and felt good.

Today’s Workout:

Chins(alternate with partner): 1, 2, 3, 4, 5, 6, 7, 8, 1, 2, 3, 4, 5, 6

“Complex” 1 (NO rest between exercises, ~30 sec rest between sets)

1A: Hang Snatch: 135x4, 135x4, 135x4, 135x4, 135x4

1B: Pushups: BWx20, 20, 20, 20, 20

-this was hard as hell...

Bench: 95x5, 135x3, 185x3, 225x3, 245x3, 275x2, 275x2, 225x3, 245x3, 275x3,

Assistance Work: A few sets of crunches, Seated DB Cleans, and very light Speed Squats

Combine Test: 225x16 PR!

-Pretty happy with this.  I'm hoping to get this number over 20 within the next couple months

-Another goal I have is to dunk a regulation size basketball in the near future.  I can easily touch the rim now and can dunk a volleyball, but I think I need an extra inch or two to start throwing down...
77

Today’s Lift:

Chins: BWx10, 10, 10, 10, 10

Complex 1: (NO rest between exercises, minimal rest between sets)

Power Clean: 185x3, 185x3, 185x3, 185x3, 185x3

BB Rollouts: 10, 10, 10, 10, 10

Squat: 135x5, 225x3, 315x2, 315x2, 315x3

Push Press: 135x3, 155x3, 175x3, 185x3, 205x1, 215x1, 225x1 (very smooth lift)

Rack Pull:(knee level) 135x5, 225x3, 315x3, 405x3, ,455x3, 495x3

-really focused on keeping my back straight and tight instead of simply muscling the weight up.  This absolutely raped my entire back when I got to heavier weights

Deadlift: 135x3, 225x3, 315x3, 405x1, 425x1, 445x1

-Back was dead even before these, but I still pulled 3 pretty heavy lifts

Chins: 20

Peace!

78

What up Playas ?!

I went on vacation last week, and didn’t do any lifting besides some random pushups and abs.

Finally got back into the groove of things today.

Here’s how it went…

Hang Clean: 135x3, 185x3, 205x1

Push Press: 135x3, 185x1, 205x2, 185x3

Bench Press: 135x3, 225x3, 250x1, 275x3, 245x3

Deadlift: 135x3, 225x3, 315x3, 405x1 Strapless and felt strong as fuck, strapped up and 455x2 PR!, 315x1x3 speed pulls

Abs: 3x3

Deadstop side raise to Deadstop front raise to DB power clean: 20’sx8,8,8 , 20’sx6,6,6

DONE!

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I was wondering what happened to you. Welcome back

80

Nate86- Thanks man. Good to know your still following along.

Here’s what I did today

Hang Clean: 135x3, 185x1, 195x1, 205x1

Push Press: 135x3, 185x3, 205x1, 225x1 felt smooth, 205x3 PR prolly, 185x3

Bench: 135x3, 185x3, 225x3, 245x1, 275x3, 295x1

Deadlift: 135x3, 225x3, 315x1, 405x1, 455x2

Abs: 5x5sec per side, 5x5sec per side, 3x3sec per side

Lats/Biceps Superset:

1A: BB Row with pause at top: 135x10, 135x10, 135x10, 135x10

1B: BB Curl: 65x10, 65x10, 65x10, 65x10

SWOLEGASM

1luv