Tommy Boy's Fat B@st@rd 5-3-1 Log.

Training Training Logs
361

LONGISH POST.

10/30/11 Squats. Its been a while since I’ve trained 4 days a week. My recovery is feeling this. I expect to adapt to this over the next few weeks and all should be well. The fact that I have not been sleeping worth a damn the past few nights hasn’t helped either, but time to soldier on as they say.

VIDEO:

Warmups as always.

Cleans: worked up to 185X3X3

Squats:
135X10
225X5

290X5
340X5
380X7. I was sucking wind pretty bad.

Front squats. Getting used to these again.

135X5
225X5
275X5
315X3X2. Felt good. Will slowly up the volume.

45 degree back raise/ab wheel combo set:

3X12 each with little rest between sets, about 60 seconds.

15 minutes on the treadmill. Done.

10/31/11 Bench night. Rather crappy day. Mother told me about these. Eh, one day and one day only.

VIDEO:

Warmups as always.

Bench:

Bar X 12
95X8
135X5
185X5
235X5
275X5
310X9. Used my better judgement(for once) and did not try for 10. I have been focusing on incline benching lately and my bar path/co-ordination on flat bench sure as shit showed this. Should be good after another session or 2.

Incline bench:

135X8
185X5
225X5
275X3
285X3 I expected all of these to be slow and sluggish from my flat benching. However, it all felt fast as hell, so
315X3 and it went up like 185. Elected not to push things.

Some yahhoos were dicking around on the dip stand, so:

Neutr. grip tri floor press, standing alt. DB curl combo:

50sX12 each
75sX12 floor presses, 50X 12 alt. curls
100sX12 tri floor press, 50X12 alt. curls

Done.

11/2/11: Deads. Start of the 3 week. Felt pretty good going into this one for a change, and managed one sorta PR and one 5LB cheap one.

VIDEO:

Warmups as always.

Clean & jerks inspired by the overhead challenge thread.

111X5
161X3
201X2
251X1
271X1
291X0, Rest periods were too short, and my technique/tightness went to total shit. Lost it at the bottom. Took a rest, pulled my head out of my ass and tried it again.

291X1 PR sort of. My feet and catch were still all over the place, but I got it up. I’ve cleaned a little bit more than this before but have not clean and pressed it. Eh, I’ll take it.

Deads:

70% 345X3
80% 395X3
90% 445X5. These all felt heavy as fuck. The cleans/Jerks really became a lot more than a warmup and it affected my performance here. I won’t do those heavy very often. Probably only once per cycle. I also kind of wanted to push my auxillaries a bit, so stopping at 5 here made sense.

Pull ups/chins:

BDW X8
+50X3
+75X1
+100X1
+130X1 5LB PRish. Was close, but my chin just cleared the bar. Closer to that 150LB DB.

Leg press/blast strap fallouts combo set:

Leg press SomeX20, blast strap fallouts BDW X10

3 sets of that with little rest. Felt good.

Done.

362

[quote]Achilles of war wrote:
Hey Dove, have you ever thought about Sheiko? Its definitely in the Power section but takes out most of the assistance do to the volume and such. That BigBen guy thats sponsored by Animal runs it and says its the best thing hes done for himself. Im looking into it some more. From you lifts I believe you would start at CMS (Candidate for Master Student) so its 4 days of training a week or something. Anyhow good lifts bro.[/quote]

THanks for the suggestion man. I have actually tried sheiko before. I lasted about 2 weeks and then the monotany of it drove me crazy. Down the road I may give it a shot, but not now, as I know I would not be able to stick with it as written.

Thanks for the kind words and the suggestion. I’ll get to your PM shortly.

363

[quote]scj119 wrote:
I’m doing 5/3/1 For Powerlifting - specifically the 8-week meet prep template for my upcoming meet. The jist of it is you switch 3-week to week 1 and 5-week to week 2. Then, add heavy singles on weeks 1/3 while never going above the prescribed reps on any week (i.e. no “balls out” sets).

Obviously there is more than that though, it’s worth the $20 for a good read.

Personally, in the future I plan to use 5/3/1 as my base training and switch to the Powerlifting version 3 months or so out from whenever my next meet is. Just my opinion though, worth trying out.[/quote]

Thanks for chimming in bud. That does indeed sound like a plan. After my planned 5-6 cycles of this vanilla 5/3/1 I think I will do just that.

364

Holy shit, you’re a really strong dude! Would love to see how far your could take the clean n’ jerks if you cleaned up your technique a little.

365

11/4/11 Push press. Pretty good day.

VIDEO

Warmups, stretches, jumps and so on.

Cleans from the hang: up to 251X for 2 sets.

Push press;

135X8
185X5
The above were strict,

work sets:

70% 205X3
80% 235X3
90% 265X8 so… holding my breath for the first 4 reps proved to be a not very smart choice. Breathing properly probably would have led to a few extra reps, but oh well. All 8 felt good.

one arm DB push press from floor:

75X5
100X5
125X3
150X3 Slowly correcting my imbalance. Right arm felt very good and I probably had a few more reps with it. Left one,… not so much. Might have had one more rep there. I always seem to forget to do my left arm first on these, when I’m a little fresher. Probably just going to have to write myself a note in my log before I head to the gym, but I bet I forget that too. I may push these for reps in the future(my gyms DBs stop at 150) of do some strict/seated pressing here going forward.

Pendlay Rows:

251X5 for 5 sets.

Seated alt. DB curls, flat tri DB press combo set:

10 curls, then 25 tri presses for 3 sets, minimal rest.

Face pulls:

someXsome for 3X10

366

[quote]phlegms wrote:
Holy shit, you’re a really strong dude! Would love to see how far your could take the clean n’ jerks if you cleaned up your technique a little. [/quote]

Thanks my friend. Yeah, it is something I would like to do. So far, HS football training(from damn near a decade ago) and youtube videos have been my only technique learning tools for cleans. I am open to any tips folks have.

367

11/6/11 Squats.

VIDEO:

Warmups, stretching, jumps and so on.

Cleans: up to 251X3

Squats:

135X6
225X3
275X3

70% 315X3
80% 360X3
90% 405X6 Rep three got waaaay out in front of me. Managed to recover somewhat.

Front squats:

135X5
225X5
275X3
315X3 meh, did not want to push things weight wise.

Here I got kinda stupid:

squats: 135X30 for 2 sets with 2 minutes rest between sets. For whatever reason when I started this I thought it would be easier than walking on a treadmill for 20 minutes. NOPE.

Decline bench sit ups:

3X10

Done deal. Good enough day.

11/7/11 Bench night. Good day here, bench and stuff felt fairly strong, and my 5-3-1 shirts came in. Winning. Felt like pushing the whole conditioning thing again.

VIDEO: WARNING ITS A BIT LONG

Warmups, stretches, a bunch of mobility work, shoulder dislocates, etc.

Bench:

barX15
95X8
135X5
185X3
225X3

I forgot to calculate my weights before hand, so just guestimated. Was not far off:

~70% 255X3
~80% 295X3
~90% 335X7 Crap. Wanted more but was not happening. Flat bench is just going to be difficult for a while I suppose.

For being difficult, we did this:

275X3 for 9 sets with no rest. Only ‘resting’ while spotting each other. If I could frakking count we would have done 10 sets. Dammit.

Incline:

135X5
225X5
275X3
315X5 Kinda suprised my strength was still there for this. Pleasently though.

Dips:

BDW X10

  • light band X8
    +45X5
    +90X5
    +135X3 fatigue setting in a bit.

Curls/neutr. tri presses:

50sX10 curls/25tri presses for 2 sets
65sX10 curls/20tri presses for 1 set.

Light band pull aparts:

3X15

Stretching X a whole fucking lot.

15 minutes incline treadmill walk.

Done. Pretty happy with these two sessions on the whole. Conditioning is improving, and strength is holding/improving in most areas. I just have to keep in mind that I can’t hit an all time PR every session. My mind is slowly accepting this. Training for more than today, in it for the long haul, whatever saying you want.

Also, I have been slacking horribly on posting METAL:

368

Blackagger, holy volume batman on those chins. Sheeeeeeeeeeet.

11/9/11 Deads. Start of my 1’s week. Had a much damned better deadlifting day than last week. Amazing how that happened when I didn’t max out on powercleans and press first, lol.

VIDEO:

Warmups, stretches, band pull aparts, jumps and so on.

Cleans: worked up to a triple with 251. Did multiple light sets working on technique. Felt good man.

Deads:

315X3

75% 370X5
85% 420X3
95% 470X8 Boom. Felt good. Breathing became an issue past rep 5.

Pull ups/chins:

BDW X8 for 2 sets.
BDW X5 from dead hang each rep for 4 sets.

Leg press:

some for 3X20. Swolgasm achieved.

DB rows, decline situp combo set(I forgot my blast straps at the apt)
125X8 each arm, 12 sit ups for 3 sets.

Done. Good night.

METAL:

369

Holy crap thats a strong deadlift!

On the clean technique front, I think the best way to figure out the form tweaks is to watch a bunch of youtube videos and just get familiar with what is happening at the various stages of the pulls. Hang cleans are great for bringing up your speed under the bar and clean pulls are perfect for teaching you what to do in the second part of the pull. Try a couple of sets of those and see how you get on!

370

[quote]phlegms wrote:
Holy crap thats a strong deadlift!

On the clean technique front, I think the best way to figure out the form tweaks is to watch a bunch of youtube videos and just get familiar with what is happening at the various stages of the pulls. Hang cleans are great for bringing up your speed under the bar and clean pulls are perfect for teaching you what to do in the second part of the pull. Try a couple of sets of those and see how you get on![/quote]

Phlegms,

Thanks dude, and thanks for the advice. I will probably end up incorportating those at some point.

Well, its been a while. Things have been pretty damned hectic lately.

At 10/15 I sat down and did some serious thinking, and came to the decision that public accounting can go fuck itself. I then went on a slew of interviews, and I have accepted a new job in the Dallas area(Irving specifically) and am in the process of moving at the moment. This is always a gigantic pain in the ass. Between interviews, new apt. hunting, travel to see family over the holidays, and other assorted bullshit, I think I have put 3000+ miles on my car in the past month. This is a very good thing, as I am damned glad to be out of public accounting and moving into industry. Posting has been absent for a while. Bassically, I have lifted when I could, as I think I have gone back and forth to the DFW area at least once every week for the past 5-6 weeks. I start the new job on the 27th, so after this weekend, I should be done with this crap.

Anyway, here are my 3 most recent lifting sessions, I don’t see much point in going back and loading all of the others(nor do I really have the time to at the moment), as following any kind of schedule went out the window a while ago.

Bodyweight has been holding steady just under 240. Most days I am 238.5 - 240.5.

12/12/11

VIDEO:

Squats:

135X8X2
225X5
315X3
365X3
405X1
455X1
500X1 Not a PR, but still fairly happy with this, as its the first time I’ve squatted 500 while weighing less than 240.

365X5X3

Front squats:

225X5X3

That was it.

12/14/11

VIDEO:

Bench:

BarX15
135X5
185X5
225X5
275X5
315X3
350X1 Ended here. Felt like going for a PR on incline.

Incline bench:

135X5
185X5
225X3
275X3
315X1
350X1 This felt stupid fast. Might have been good for 3.
370X1 5 LB all time PR. Cheap, but whatever.
385X0…twice. Got it off my chest and half way up, then failed at lockout each time. Need more triceps. I want 405 or more on this eventually.

Flat bench rep work:

225X3X8

Alt DB curls/BDW dips combo sets: SomeXsome for 3 sets. The end.

12/19/11

Push Press and upper back work:

push press:
All sets until 275 were strict presses.

135X5
185X5
225X3
275X1
315X2
275X5X2. Decent, but not great.

Pendlay rows:

135X8
228X8
275X8X3

DB rows:

100sX10X3.

Thats it. Probably won’t be able to hit the gym again until later next week.

371

Congrats on the new job big man! Job search and moving sucks. Glad to see you’ve made some PRs despite everything else!

372

12/26/11 First day mostly moved in at the new apartment. No internet until the 29th, so had no real way to look for gyms, and ended up getting 2 sessions in at a local 24 hour fitness. This sucked major balls. Hex plates, DBs only went to 120, shitty benches and bars, ignorant trainers and so on. Here’s an actual conversation:

me: Hey, I’m new here, can I see the gym?

him: Sure lets go.

me: So, do you have an olympic lifting platform?

him:…long pause… So, when you say olympic lifting platform what do you mean exactly?

me: An olympic lifting platform. A place to do deadlifts/powercleans.

him:…longer pause… well, we have this rack.

me: Dammit.

12/26/11

squats:

135X8
225X5
315X5
365X5
405X5 for 3 sets.

Front squats, long pause:

225X3 for 3 sets and I got the hell out. The place only had hex plates and dumbasses.

12/28/11

Bench session: Really sucked balls. Should have stayed home.

12/31/11 Ringing in the new year at the gym. So, having the internet available, I found out that I am only 20 minutes from Metroflex DFW midcities. FUUUUCK YESSSSSSSSSS!!!

Deads:

Video:

135X8
225X5
315X5
405X3
495X3
525X3 Boom. Felt ok, but my lower back was fried for some reason.

Dumbell rows:

50X10
100X10
120X5
150X5
180X20. Kicked ass. As I got done with these, the owner came over and said “You’re the first one to use those. I’ll get some heavier ones made later this month.” We then shot the shit about lifting for a few minutes. This place kicks so much ass its not funny.

Chins/pull ups:

4 sets of 5 alternating grips.

45 degree back raise:

3X10

Curlzz for the girlzz:

someXsome

Tire flipping and hammer strikes:

someXsome.

This literally made my week. Fucking awesome. I now hav eno need for headphones in the gym as the place blared hard rock/heavy metal the whole time I was there. Epic.

METAL:

373

[quote]deat wrote:
Congrats on the new job big man! Job search and moving sucks. Glad to see you’ve made some PRs despite everything else![/quote]

Many thanks my friend. You are indeed correct, this move was hands down the biggest pain in the ass move I’ve ever done. I’m glad its over though. Its good to be settled in again.

374

Congrats on the new gym my friend

375

You’ve made some killer progress dude. Glad you’re back posting. Also, the manager telling you he’ll get heavier db’s made specifically for you is awesome. Happy New Year brother.

376

1/2/12 Overhead work. My left shoulder has been bothering me for a week or so, so I am doing single arm DB presses for the foreseeable future.

VIDEO:

DB push press:

45X8
60X5
80X5
100X5
120X3
150X3
180X2 for two sets. All time PR. Video is of the second set. Will work on catching these a little better next time.

Nuetral grip tri presses:

45sX12
65sX12
85sX12
100sX8 for 3 sets

Dizenzio rows:

someXsome for 5 sets

face pulls:

someXsome for 3 sets.

Front and side raise combo set:

someXsome for 3 sets.

Done. Pretty good day.

METAL:

377

DF, thanks bud. I really could not be happier with the place.

WhiteFlash, Thanks man. Yeah, maybe now I can actually be consistant with my posting here.

378

dude, I’ve seen you post in the race to 600 deadlift thread before but I never knew you used to weigh almost 60 lb more! and you’re still busting through shit at the much lighter bw… bananas.

any plans on doing a meet at 220?

379

[quote]fr0IVIan wrote:
dude, I’ve seen you post in the race to 600 deadlift thread before but I never knew you used to weigh almost 60 lb more! and you’re still busting through shit at the much lighter bw… bananas.

any plans on doing a meet at 220?[/quote]

Thanks for the kind words. Yeah, I have noticed a drop in strength in certain areas, but I can actually run and jump again now.

A meet at 220?? None in the works at the moment. The last time I weighed less than 220 I was in the 11th grade I think. In a few months though, I will do a meet in the 242s, as my bodyweight is pretty stable now at about 240. No bloating or cutting BS for a weigh in needed. I talked with the owner of my new gym yesterday, and he usually hosts two meets a year, one in March, and one in late July- early August. He is not sure if he will host one this year though to scheduling issues. I plan on doing his meet, if he has it, or doing a different meet in march/april. Will have to see how things go.

380

Fucking awesome shit, per usual.