Cycle 6 - Week 3 - 5/3/1 week, but maxed out instead
TUES 9-07
Box SQ warm up (135)x10 (185)x5 (225)x3 (315)x1
Max out
(365)x1 - YouTube This was supposed to be my 95%x1 weight, felt fairly light
(385)x1 - YouTube My left thigh twitched when I walked it out and my left knee buckled a little…wierd, first time this happened
(405)x3 - YouTube I didn’t think I was going to get off the bench on the 3rd rep…F-n stoked about 3 reps though!!! I probably could of got another 20 pounds for a single, next time
[quote]grettiron wrote:
nice mil pressing! 205 looked like a grinder. what do you credit with building the mil press the most?[/quote]
Good question. I guess its a combination of things, like following the percentages every week and trying to hit as many reps as possible on the last set. Also, the assistance work I perform. On my deload weeks I do only body weight exercises. My delts are pretty beat up by the 3rd week so I believe not touching any weights for a week has really benefited me, because I really never took time off (deloaded) before I started this program.
WED 09-09
Hill Sprints x 15
I ran ten non stop, took a breather and finished
Cycle 6 - Week 3 - 5/3/1
THUR 09-10
BP warm up (95)x10 (135)x8 (185)x3 Scapular wall slides - stretch
Work sets
75%(225)x5
85%(255)x3
95%(285)x3 Another PR! I had a spotter just watching me so I didn’t get pinned, but the weight felt like it moved pretty fast, could have got another couple reps but didn’t want to go to failure, because my delts are still fried from TUES MP.
I decided to not max out on bench and deads this week, because I want to recover from the maxing I did earlier in the week. I feel it would compromise me hitting good numbers since most of the same muscles are involved. However, I am planning on maxing on these lifts after my next cycle.
[quote]jonnyblaze wrote:
Hey congrats on hitting two of your goals. Onwards and upwards - you’ll be pressing 2 plates and squatting 5 in no time. [/quote]
Thanks a lot buddy! I appreciate the encouragement. When are you going to max on military? I saw that you pressed 180x3, so it should be pretty heavy.
I increased my deadlift by 10lbs and one rep from last cycle, and I’m F-N stoked as hell about it!!! I could have pulled more but my right hand was slipping…wonder how many reps I could of got with straps. Leg press strength is moving up too.
My body weight is still holding steady at 195.
5/3/1 is the shit!
I’ve just seen that you’ve surpassed a bodyweight press - that’s fantastic. That’s always been a long-term goal for me as well, but I’m some way away from that right now. Nice deadlifting too… Stay strong bro.
HS ISO-LAT Military press
(2 plates, 1 10lb)3x10
(2 plates)x10
Super Set
HS ISO-LAT Behind neck pull down
(2 plates, 1 10lb)4x10
Standing BRBL Tri extensions
(100)x12, x10, x8, x6
During my deload week I did this for conditioning four times and some hill sprints:
Cosgroves evil 8 - minus the overhead pressing
Started first set with 115lbs and ended last set with 165lbs, increasing about 10lbs every set
After the complexes I did: 3x15 - no rest in between
Pull up
Dip
Push up-feet on bench
This is one of the most inspiring logs I’ve read in a long time. Thank you whup for taking the time to do this. I’m in my 2nd wave and trying to prepare for my first meet ever in October. Stay Strong(er).
[quote]Element_26 wrote:
I’ve just seen that you’ve surpassed a bodyweight press - that’s fantastic. That’s always been a long-term goal for me as well, but I’m some way away from that right now. Nice deadlifting too… Stay strong bro.[/quote]
Thanks a lot buddy! Yeah, that’s been a goal for a while, felt F-N awesome to nail it. Screw squats and milk, its all about deadlifts and milk. Good luck on your goal, you’ve got the work ethic to accomplish it!
[quote]Viets wrote:
This is one of the most inspiring logs I’ve read in a long time. Thank you whup for taking the time to do this. I’m in my 2nd wave and trying to prepare for my first meet ever in October. Stay Strong(er).[/quote]
That’s awesome, I appreciate that man, considering there are a bunch of 5/3/1 logs on here. The program is VERY effective and you’ll make great gains with it, everyone has so far. Good luck with your meet! What are your stats BTW?
[quote]whup wrote:
Viets wrote:
This is one of the most inspiring logs I’ve read in a long time. Thank you whup for taking the time to do this. I’m in my 2nd wave and trying to prepare for my first meet ever in October. Stay Strong(er).
That’s awesome, I appreciate that man, considering there are a bunch of 5/3/1 logs on here. The program is VERY effective and you’ll make great gains with it, everyone has so far. Good luck with your meet! What are your stats BTW?[/quote]
I’m 5’9, 190 lbs, 30 yrs old. Squat 335x6, Bench 255x1, Dead 405x3 are my current PR’s. I was an alcoholic/drug addict from age 19 to 27. Then I met an aspiring female figure athlete who introduced me to the iron, became my training partner & saved my life. We tooled around for a couple years learning about nutrition, supplements & program design until it all finally started to come together this year. I was weak and frail at 150 lbs when I started. I just started power lifting with 5/3/1 a few months ago because we love lifting heavy versus not. We are both doing a meet in October, just for the experience. We live 20 minutes from EliteFTS & we know a couple people who train there and it provided us some inspiration. Sorry if I rambled.
[quote]whup wrote:
Apostate wrote:
Great work lately Whup! Those deads were great! Your form looks so much better doing the touch and go reps.
Keep it up man!
Thanks dude! My form feels more solid with touch/go, and I feel I have more energy doing every set this way. Did you start training again?[/quote]
I am starting back with some blast strap and band work tonight then ramping it back up for real starting next week. It will be good just to get a pump and feel like I am doing something tonight.
[quote]Viets wrote:
whup wrote:
Viets wrote:
This is one of the most inspiring logs I’ve read in a long time. Thank you whup for taking the time to do this. I’m in my 2nd wave and trying to prepare for my first meet ever in October. Stay Strong(er).
That’s awesome, I appreciate that man, considering there are a bunch of 5/3/1 logs on here. The program is VERY effective and you’ll make great gains with it, everyone has so far. Good luck with your meet! What are your stats BTW?
I’m 5’9, 190 lbs, 30 yrs old. Squat 335x6, Bench 255x1, Dead 405x3 are my current PR’s. I was an alcoholic/drug addict from age 19 to 27. Then I met an aspiring female figure athlete who introduced me to the iron, became my training partner & saved my life. We tooled around for a couple years learning about nutrition, supplements & program design until it all finally started to come together this year. I was weak and frail at 150 lbs when I started. I just started power lifting with 5/3/1 a few months ago because we love lifting heavy versus not. We are both doing a meet in October, just for the experience. We live 20 minutes from EliteFTS & we know a couple people who train there and it provided us some inspiration. Sorry if I rambled.[/quote]
Glad you “rambled,” what an inspiring story, and you’re friend sounds like a great person! 40lbs of body weight in three years, and you’ve become very strong in a short time, that’s impressive! Thanks again for following my log and sharing your story. Good luck to you. Are you planning on starting a log?
[quote]Apostate wrote:
whup wrote:
Apostate wrote:
Great work lately Whup! Those deads were great! Your form looks so much better doing the touch and go reps.
Keep it up man!
Thanks dude! My form feels more solid with touch/go, and I feel I have more energy doing every set this way. Did you start training again?
I am starting back with some blast strap and band work tonight then ramping it back up for real starting next week. It will be good just to get a pump and feel like I am doing something tonight.
Keep kicking ass whup!
[/quote]
Right on Apostate! Cant wait to see you tearing shit up in your new vids, .
Box SQ warm up (135)x10 (185)x5 (225)x3 - Stretch
Work Sets
65%(255)x5
75%(295)x5
85%(335)x10 Up 10lbs and same reps as last cycle
Front SQ - Clean grip
(135)x5
(155)x5
(175)x5
(195)x5
(225)x5
HS Leg Curl
(2 plates)4x8
Sit-up & Back Raise - Super Set
3x15
Calves & Tibia Super Set
2x15
I started light on the front squats since I just started doing them again in the complexes, but kind of surprised that 225 felt pretty light, my wrist flexibility sucks though, stretched the hell out of them. Will definitely have to increase the weight next time.
I noticed that during training this week I’ve barely broke a sweat, which must be from the extra conditioning I’ve been doing; complexes, body weight lifts, sprints etc. Its a cool feeling to be kinda strong and in shape!
Glad you “rambled,” what an inspiring story, and you’re friend sounds like a great person! 40lbs of body weight in three years, and you’ve become very strong in a short time, that’s impressive! Thanks again for following my log and sharing your story. Good luck to you. Are you planning on starting a log?[/quote]
Thank you for the praise and the good luck wishes. I’m glad to share my story. Some people close to me think I’m crazy when I share that kind of stuff but I don’t hide behind it. I overcame many obstacles, had help along the way, and I’m proud that I persevered. If it touches just one person then it’s worth it.
I hadn’t thought about a log yet, but drawing inspiration from reading yours & others is making me take a harder look at it.
BP warm up (115)x10 (155)x5 (175)x3 - Stretch - Scap wall slide - plate rotations
Work Sets
65%(205)x5
75%(235)x5
85%(265)x7
Went 5lbs heavier on all work sets because I didn’t look hard enough for the 2.5s