[quote]Apostate wrote:
Nice work on the Military Pressing! My goal is 200 as well, but you are a lot closer than I am right now. How do you break down the 50 reps of chins? Just as few sets as possible? [/quote]
Thanks man. Yesterday,I did 3 sets of 10, and 4 sets of 5. It was a lot of sets, but at least I finished, and got a good pump. My goal is 60 reps next week. Good luck Apostate!
List of supplements i am currently taking, and their very basic purpose:
I usually consume each 1-3 times per day, depending on training
Fat burner:
Green tea extract
r-ALA
Repair/volumizing:
Creatine
BCAAs
Protein/whey
Beta alanine - first time trying, so still experimenting
Joints:
Fish oil
Cissus - best joint supp I have ever taken
Hormones:
Stinging nettle
Tribulus
Maca - I can actually tell/feel this is working
Long jack
MON 06-22
Low carb day - Fasted Interval cardio: Walk up and down 35 yard hill (forwards or backwards), w 25lb plate, drop weight and sprint up, and walk down (forwards or backwards) repeat 15 times.
TUES 06-23
Med carb day - Fasted steady state cardio - Run 1.5-2 miles and walk a lot to warm up/cool down
PM Dead lift training - Wave/ Cycle #4(whatever its called) Week #1
DL warm up (135)5 (185)5 (215)3
DL Work sets
65% (295)x5
75% (340)x5
85% (385)x10 Grip gave out, could have pulled 3 more or so
Shrugs barbell
(405) 4x10 (4 sets of ten)
GM
(185) 4x8
Cable abs
Side bends
Calves
I took a NO booster before training and started sweating my f-n ass off on just my warm up sets and continued till I finished. I never sweat that much.
WED 06-23
Low carb day - Fasted Interval cardio: Walk up and down 35 yard hill (forwards or backwards), w 25lb plate, drop weight and sprint up, and walk down (forwards or backwards) repeat 15 times.
BP Warm up (95)x5 (135)x5, x3 - Stretch - Plate rotations
BP working sets
65%(190)x5
75%(220)x5
85%(250)x8 Est. max = 315
DMBL BP
(90)x10
(80)x10
(70)x10
(50)x15
Pull ups, various grips x30
seated cable row 4x10
TRI EXT 4x15 various grips
Stretch out
My brother is in town for 2 weeks R&R from deployment, so we trained at the local air force base gym. All the weights/plates are rubber coated (which i use), squared off, and have cut outs for grip handles. The DMBLs go up to 150s, awesome!
Nice work with the deads and bench! Is your grip usually a problem? Can you use chalk at your gym?
[quote]Apostate wrote:
Nice work with the deads and bench! Is your grip usually a problem? Can you use chalk at your gym? [/quote]
Thanks man. Yeah, I use plenty of chalk. I guess it was just a combo of the weights and reps. Grip had to go out some time.
FRI 06-26 Wave/cycle #4 - Week #1
Low carb day - 6 meals
Fasted Interval cardio: Walk up and down 35 yard hill (forwards or backwards), with 25lb plate, drop weight and sprint up, and walk down (forwards or backwards) repeat 10 times.
PM SQ training
SQ warm up (95)5 (135)5 (185)3 - Stretch
SQ work sets
(240)5
(275)5
(320)8
OLY SQ
(205)3x10
Leg/Ext curl SS 5x10 (5 sets of 10)
Stretch out
Until we meet again weights, at the power rack
MON 06-29 - High carb day - No cardio
7 meals = Carbs 300, Protein 210, No fats
WAVE 4 - week 2
MP Warm up (bar)x10 (65)x5 (85)x3 - plate rotations, wall raises, stretch
MP Work sets
70% (130)x3
80% (150)x3
90% (165)x6
Hammer strength MP
5 sets of 12
Chins
35 reps
Pull up, narrow grip
15 reps
Pull up neutral grip
11 reps
61 reps total
Stretch out
Im getting strong(er)each session. Wendler is a genius.
The 1RM calculator for this program puts your max at 198lbs right now. That is where I want to get! One of my short term goals is to Military Press 200lbs. I think this is a great program to get you there. Great work keep it up.
Thanks again for the motivation, and following my log.
[quote]Apostate wrote:
The 1RM calculator for this program puts your max at 198lbs right now. That is where I want to get! One of my short term goals is to Military Press 200lbs. I think this is a great program to get you there. Great work keep it up. [/quote]
Thanks again for the motivation, and following my log.
WED 07-01 - WAVE 4 - week 2
LOW carb day
6 meals = Carbs 60g, Protein 270g, Fats 26g
DL Warm up (135)x5 (185)x5 (225)x3 - body weight squats, stretch
DL Work sets
70% (315)x3
80% (365)x3
90% (405)x8
Barbell Shrug
(405) 2 sets of 12
(365) 2x12
Leg curls
4x10
Split Sqauat
(Body weight) 3x15
CARDIO
20 min of HIT, 20 min of steady state
Stretch out
I am going to start training 3x per week instead of 4. I feel I recover better that way and I am also increasing my cardio to 5x per week.
I am now 2.5 weeks in to my fat loss phase and I have already lost 6 lbs, and my strength is increasing. I am a natural anorexic any way, so its hard for me to put on and hold weight, but losing it is easy.
[quote]whup wrote:
Thanks again for the motivation, and following my log.[/quote]
No problem man. I love to see what other people are doing on the program. I am also interested in working with Shelby at some point so that is cool to follow as well. Keep up the great work!
Just wanted to drop in and say I’ve been following your log since the beginning and I’m very interested to see how your 5-3-1RM’s have gone up after 3 cycles, it just feels so counterintuitive to have a 3RM day where you can do 7 reps haha
Starting it myself in 2 weeks, also due to reading your log 
Great work so far and GL with the programm!
EDIT; I know the feeling of a natural anorexic, but still nice work man 
THURS 07-02
Med Carb day - 40 min fasted, steady state cardio
6 meals = Carbs 125g, Protein 270g, Fats 19g
My carb cycling days change each week, as well as my cardio, so there’s no way to predict what I will be doing, week to week. Shelby’s no joke, he works you hard.
FRI 07-03 - WAVE 4 - week 2
LOW carb day
6 meals = Carbs 60g, Protein 270g, Fats 26g
BP Warm up (95)x5 (135)x5 (155)x3 - plate rotations around head, stretch
BP Work sets
70% (205)x3
80% (235)x3
90% (265)x6 The bar hit the j hook on the 4th rep and I lost my groove. Still happy w the set though.
Floor Press Barbell
(185)10
(205)8
(225)6
Incline DMBL BP & Flat DMBL BP Super Set
(60)8
(50)8
(40)8
Cardio, after training
20 Min HIIT, 20 min Steady state
I didn’t have time for rows and tris, but a good session over all.
Tomorrow’s my high carb day and i’m looking forward to eating. These low carb days, and high cardio are kicking my arse!
Happy 4th.
[quote]Yawgmoth wrote:
Just wanted to drop in and say I’ve been following your log since the beginning and I’m very interested to see how your 5-3-1RM’s have gone up after 3 cycles, it just feels so counterintuitive to have a 3RM day where you can do 7 reps haha
Starting it myself in 2 weeks, also due to reading your log
Great work so far and GL with the programm!
EDIT; I know the feeling of a natural anorexic, but still nice work man ;)[/quote]
Well, two things: 1. The last set is as many reps as possible 2. You only use 90% of your max on this program. So, that’s where the high rep numbers come in. A lot of guys just do the prescribed reps and concentrate more on their assistance work. I just enjoy banging out reps for the challenge.
Thanks for reading bro, and I highly encourage you to try this program. However, the most important thing in all programs is to commit to it, and stick with it for an extended period of time.
I was about 165lbs when i started training, 6 years ago or so, and my heaviest was 220lbs last year. I lived off of weight gain shakes mostly.
Good luck, ill be following your log
SUN 07-05
MED carb day - No training or cardio - way to hung over
MON 07-06 - WAVE 4 - week 3
LOW carb day
SQ Warm up (115)x5 (155)x5 (195)x3 - stretch
SQ Work sets
70% (265)x3
80% (300)x3
90% (340)x6 The first 3 reps were clean, the second 2 were okay, the third was a little ugly, but i got it, and hit my goal reps
Close stance high bar full SQ
(205)2 sets of 12
(205)x10
(205)x8
Leg curl
4 sets of 10
Nice work on the squats! Was Shelby alright with you hitting the bottle on the 4th? LOL
WED 07-08 - WAVE 4 - week 3 - Cinco/tres/uno
MED carb day
MP Warm up (55)x5 (75)x5 (95)x3 - stretch - plate rotations - wall raises
MP Work sets
75% (140)x5
85% (155)x3
95% (175)x3
Hammer MP
5 sets of 12
Chins & Dips Super set
x20, 3 sets of 10 = 50 reps
Dips
4 sets of 10 = 40 reps
CARDIO - 50 min steady state:
16 min elliptical
16 min bike
18 min treadmill
THUR 07-09
Low carb day - 50 min interval cardio
[quote]Apostate wrote:
Nice work on the squats! Was Shelby alright with you hitting the bottle on the 4th? LOL[/quote]
Thanks again man. I went back home and hung out with my buddies, and they wouldn’t have any of that “im dieting” shit as an excuse not to drink with them. Good ol boys.