Whup's 5-3-1

Training Training Logs
61

SAT & SUN 07-18/19

AM Cardio:
30 step mill
30 tread mill

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MON 07-20 - Cycle 5 - Week 1

Training maxes will stay the same as last cycle, to see if I can hit the same reps or more. Advice from the TDAbides

Training maxes: MP(185) DL(450) BP(295) SQ(375)

AM Cardio:
40 step mill
20 tread mill

PM liftin:
MP - WU (bar)x8 (65)x5 (85)x3 - stretch
MP Work sets
(120)x5
(140)x5
(155)x8 = Same reps as last cycle and I’m okay with that, considering I’m 16lbs lighter(194lbs)than last time I hit this many reps.

Hammer MP
1x10
1x10,3,2

Chins & Dips super set
3x10,8,6,6 = 50 reps
5x10 = 50 reps

Hammer curl DMBL
(35lbs)2x10

Stretch after each muscle group

62

TUES & WED 07-21/22

No training, got f-n sick

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THUR 07-23 - Cycle 5 - Week 1

AM Cardio:
25 step mill
20 elliptical
15 tread mill

PM liftin:
DL - WU (135)x5 (185)x5 (225)x3 - stretch
DL Work sets
65% (295)x5
75% (340)x5
85% (385)x10 = Cool, same reps as last cycle

Leg press
(5 plates)x13,5,2 RP

Calves on leg press
(3 plates)x20

BRBL shrugs w/ straps
(365lbs)2x20

Back raise
(BW)3x10

Stretch after each muscle group

Todays meals

  1. 7 eggs
  2. 40g protein shake, 1.5 tbsp peanut butter
  3. 40g lean protein meal, 1/3 cup almonds
  4. Same as 2
  5. 40g protein, fatty source, green salad w/ EVOO
  6. 4 omega 3 eggs
63

FRI,SAT, SUN 07-24-26
60 min cardio each day, various machines/time; arc trainer, step mill, tread mill

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MON 07-27 - Cycle 5 - Week 2

I will be combining cardio with training this week, just for something different

Liftin:
BP - WU (95)x5 (135)x5 x3 - Stretch
BP Work sets
65% (190)x5
75% (225)x5
85% (250)x6 I wanted to save some strength for the floor presses

BRBL floor press
(205)x5
(225) 3 sets of 5
(235)x5
Parallel pull up
(25lb plate)x10
(35lb plate)3x10
(45lb plate)x10

Cable upright row/front raise
3x10

Tri push down
3x10

Cardio:
30 tread mill
30 arc trainer

I eat 77 eggs per week, a jar of PB, multiple steaks and chicken breasts, 14 shakes, a bag of spinach, and over 2 cups of almonds. Eggs are a good protein source and cheap to buy. I do get one cheat meal per week, keeps me sane. I’m still lovin my diet, compared to carb cycling, more like extreme farts cycling.

I was talking to a gym friend today and he eats 2 dozen eggs PER DAY, and no carbs, Keto diet. Before this he was eating 8 POUNDS of talapia per day. He also does cardio 2x per day, morning and night, and manages to lift in between, with a full time job. I think the last time he told he was around 270lbs, with very little body fat and strong as hell.

64

TUES 07-28

CARDIO:
30 tread mill
20 arc trainer
10 step mill

WED 07-29 - Cycle 5 - Week 2

Liftin’:
SQ Warm up (95)x5 (135)x5 (185)x3 - stretch
SQ Work sets
65% (245)x5
75% (280)x5
85% (320)x6

Hack SQ - Its not a really hack SQ, actually don’t know what it is, never seen it in another gym. You load weight like the HSQ, but you don’t push with your shoulders, there’s a seat you sit in and push with your low back/butt. Feels more like a real SQ.
(1plate, 1 25lb)x10
(2 plates)x10
(2 plates, 1 25lb)x10
(3 plates)x10

Leg curl
4x8

Calves, tibia
3x15

Split SQ
(90)x10

Stretch

CARDIO:
30 step mill
30 arc trainer

This is the first time since I started 5/3/1 that I used the straight bar for SQ. I have been using the buffalo bar. I think next cycle I will use the SS SQ bar or box SQ. MP are next.

I got my body fat tested today w the calipers; 15% at 195lbs. I started around 20% 6.5 weeks ago. Anyone have any thoughts on supplemental ZMA?

65

I have been taking ZMA and Tribulus before bed and I wake up feeling much more refreshed and I sleep better. I usually feel very tired and groggy when I first wake up so I am loving the stuff! It has been giving me some strange and really vivid dreams though, but this is not always a bad thing!

66

[quote]Apostate wrote:
I have been taking ZMA and Tribulus before bed and I wake up feeling much more refreshed and I sleep better. I usually feel very tired and groggy when I first wake up so I am loving the stuff! It has been giving me some strange and really vivid dreams though, but this is not always a bad thing! [/quote]

Thanks man, you always come through. I will give it a try, it’s cheap anyway.

67

THUR 07-30 - Cycle 5 - Week 2

Liftin’:
MP Warm up (bar)x6 (65)x5 (85)x3 - stretch
MP Work sets
70% (135)x3
80% (150)x3
90% (165)x5
Feeling kinda strong
(175)x1
(185)x3 Push press

Iso-lateral MP
(2 plates)x15, x12, x8

Super Set With

Iso-lateral behind the neck pull down
(2 plates)2x15, x10

Iso-lateral dip
(2 plates)x15, x12, x10

Various curls/sets

Stretch

CARDIO:
20 step mill
20 tread mill
20 bike

One of the best sessions Ive had in a while.
Some one started a 5/3/1 FB page, check it out.

Upon waking:
1g green tea extract
1g chocamine

Breakfast:
4 whole eggs
3 egg whites
2 fish oil caps
5g BCAA
5g fiber

Pre WO
1 serving of Power Drive
5g BCAA

68

185x3 is really good. You are definitely capable of a 200+ Military Press right now!

69

are you doing pull-downs in place of pull-ups? ha ha maybe that’s obvious

70

[quote]TheDudeAbides wrote:
are you doing pull-downs in place of pull-ups? ha ha maybe that’s obvious[/quote]

First time doing this. I’m just getting board w pull ups, plus there are a lot of hammer strength machines Ive never tried.

71

[quote]Apostate wrote:
185x3 is really good. You are definitely capable of a 200+ Military Press right now! [/quote]

Thanks man. I want to start recording my lifts, like you.

72

SAT 08-01 - Cycle 5 - Week 2

Liftin’:
DL Warm up (135)x5 (225)x5 (275)x3 - stretch
DL Work sets
70% (315)x3 pause reps
80% (365)x3 pause reps
90% (405)x8 touch and go

Leg press
(5 plates)x15
(4 plates)x15

CARDIO:
25 step mill

Very quick session, short on time. I went to the drag races and sled pulls at Bandimere Speedway, and had a blast. Going Sunday as well.

73

MON 08-03 - Cycle 5 - Week 3 - Wave 2

Liftin’:
BP Warm up (95)x10 (135)x5 (185)x3 - stretch
BP Work sets
70% (205)x3 pause reps
80% (235)x3 pause reps
90% (265)x5, rest 15 seconds x2 reps, rest 15 seconds x2 reps = 9 reps total

BP - Pointer on ring - All paused
(155)x15, x10
(135)2x10

Iso-Lat Low Row
(2 plates)x15, x12, x10, x8

Super Set With

Cable Upright Row/ Front lateral raise
(80)x8
(70)3x8

Incline curls - 4 sets
Reverse curls - 4 sets

CARDIO:
30 Step mill
20 Arc trainer

74

Hey man I noticed that you rest/paused your last yet. I did a DC program for a while and used to do that. Is that something you will be doing on all of your top sets now?

75

How do you like the RP on the last set? When doing BP and they are paused do you pause at the bottom or at the lockout? Very strong lifts too btw.

76

“Hey man I noticed that you rest/paused your last yet. I did a DC program for a while and used to do that. Is that something you will be doing on all of your top sets now?”

Apostate,
Ive never really done true DC training, but i have done RP/stretching on different lifts and really like it. I just figure more reps with the weight is bound to get me stronger/bigger. How many seconds are you supposed to rest for a proper RP/DC set anyway? How were your results with DC?. I do think I am going to try this though, on all my top sets.

“How do you like the RP on the last set? When doing BP and they are paused do you pause at the bottom or at the lockout? Very strong lifts too btw.”

Shid,
I really liked it, man. I was actually surprised I was able to pound out 2 reps each time, with only 15 seconds rest. I was pausing on the bottom for a couple seconds. Thanks for the compliment. You’re getting stronger as well!

77

I did the DC routine many years ago while I was still in high school. I would take 10 deep breaths as my timing for the rest pause sets so it was somewhere between 15 and 20 seconds. I liked DC and made good gains, but it was probably too advanced of a program for me at the time. I also still do some of the stretching movements. I think that is the most revolutionary aspect of the program.

78

420×560 27 KB

TUES 08-02

AM Cardio:
35 min tread mill
35 min arc trainer

WED 08-03 - Cycle 5 - Week 3 - Wave 2

AM Cardio:
35 min tread mill
20 min step mill
15 arc trainer

4 meals in between

PM Liftin’:
BOX SQ Warm up (95)x8 (135)x5 (225)x5 - stretch
BOX SQ Work sets to parallel
70% (265)x3 knee sleeves
80% (300)x3 knee sleeves
90% (340)x8 knee sleeves and belt = The last two were tough, it took me a few breaths between reps

Mini Hack SQ
(2 plates)x10
(2 plates, 1 25)x10
(3 plates)x10

Seated Leg Curl
4x9

Calves and Tibia
2x20

Stretch

My cardio has been increased to 70 minutes a day, still seven days a week.
I haven’t done box SQ in a while so I figured Id give em a try, and was happy with the outcome.
I’ve been on a Keto diet, eating the same thing for 3.5 weeks now, and its getting VERY old. I’m definitely ready for a diet change. 4.5 weeks to go on this fat loss cycle.
I included a pic of my sweet 4 pack (flexed of course) that I took a week ago

79

Looks the the diet is working and those squats are strong so everything seems to be coming together. BTW what kind of knee sleeves do you wear?

80

Whup, you move some serious weight! Congratulations on the progress with your diet too. Adding weight to bar while on what seems like an aggressive fat loss diet takes serious commitment and you make it look easy!