Whup's 5-3-1

Training Training Logs
141

[quote]whup wrote:
Cycle 7 - Week 1
THUR 9-24

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

HS ISO-LAT Incline BP
(4 plates, 1 10lb) 3x10
(4 plates)x13

Super Set

HS ISO-LAT Low Row
(Same weight and reps)

Face Pull
3x15

Tate Press & Hammer Curl - Super Set
(35)x10, 2x8, x6

Sweat my ass off
ArcTrainer 15 min

Good session! Felt like I had huge arms with the super set, but then the pump soon resided and revealed my small arms
[/quote]

i just noticed you do the type 2 ramp, 65/75/85%. did you ever do 75/80/85% with bench and mp? notice a difference in strength gains? i am going to try this for my bench and mp from here out, due to both stalling.

ahh the gun pump… haha it’s a guilty pleasure for non-bb’ers :stuck_out_tongue:

142

[quote]grettiron wrote:
whup wrote:
Cycle 7 - Week 1
THUR 9-24

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

HS ISO-LAT Incline BP
(4 plates, 1 10lb) 3x10
(4 plates)x13

Super Set

HS ISO-LAT Low Row
(Same weight and reps)

Face Pull
3x15

Tate Press & Hammer Curl - Super Set
(35)x10, 2x8, x6

Sweat my ass off
ArcTrainer 15 min

Good session! Felt like I had huge arms with the super set, but then the pump soon resided and revealed my small arms

i just noticed you do the type 2 ramp, 65/75/85%. did you ever do 75/80/85% with bench and mp? notice a difference in strength gains? i am going to try this for my bench and mp from here out, due to both stalling.

ahh the gun pump… haha it’s a guilty pleasure for non-bb’ers :-P[/quote]

Also interested in the answer to this question. I’m at the point now where my middle set is starting to feel pretty challenging and I’m wondering if it could start limiting my reps on the money set pretty soon.

As always, good work. Keep pushing and good luck with the front squats.

143

[quote]jonnyblaze wrote:
grettiron wrote:
whup wrote:
Cycle 7 - Week 1
THUR 9-24

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

HS ISO-LAT Incline BP
(4 plates, 1 10lb) 3x10
(4 plates)x13

Super Set

HS ISO-LAT Low Row
(Same weight and reps)

Face Pull
3x15

Tate Press & Hammer Curl - Super Set
(35)x10, 2x8, x6

Sweat my ass off
ArcTrainer 15 min

Good session! Felt like I had huge arms with the super set, but then the pump soon resided and revealed my small arms

i just noticed you do the type 2 ramp, 65/75/85%. did you ever do 75/80/85% with bench and mp? notice a difference in strength gains? i am going to try this for my bench and mp from here out, due to both stalling.

ahh the gun pump… haha it’s a guilty pleasure for non-bb’ers :stuck_out_tongue:

Also interested in the answer to this question. I’m at the point now where my middle set is starting to feel pretty challenging and I’m wondering if it could start limiting my reps on the money set pretty soon.

As always, good work. Keep pushing and good luck with the front squats.
[/quote]

Sorry guys but I don’t know the answer, because I have only done the 10% jumps on all of my cycles/sets. However, the only time I stalled was when I was dropping weight and doing a shit ton of cardio. When that happened I ran the same numbers for my next cycle, and then did the usual weight increases for the next cycle.

I noticed that hitting triceps twice per week with different lifts has helped with my pressing strength though.

Good luck men and thanks for dropping in!

144

Cycle 7 - Week 1
FRI 9-25

Power Clean
W/U (Bar)x8 (65)x5 (95)3 (135)x3
Work Sets
(185)x3
(205)x3
(225)x3
These felt great! Got the idea from reading other logs. Volume was low because I wanted to conserve energy for deadlifts, mainly worried about grip fatigue

DL warm up (225)2x5
Work Sets
65%(305)x5
75%(355)x5
85%(405)x10 Up 15lbs and one rep from last cycle…was supposed to be 400lbs. Ministry-Just One Fix was pulling song of choice

Front SQ - Clean grip
(225)3x5
(235)x5
(245)x5
Hard to breath when the bar is digging into your throat…gotta love em

Sit-up & 45 degree Back Raise - Super Set
3x15

“Squat more” Jesse Marunde

145

Great pulling Whup! I looked up that song. I think we have similar music taste. Metal is the only way to go when lifting heavy!

146

Some fantastic numbers your puttin up here whup. Keep doin what your doin.

147

Thanks Apostate and Black!
I’m a fan of all types of metal, punk rock, Indie/alt. Ministry is a 90’s industrial metal band, its usually whats playing in Matt Kroc’s vids…its good high energy shit to amp me up.
Post more vids Apostate

148

This is a dam impressive log, you’ve put in the time and hard work and had some great progress, keep it up man!

149

Strong work on what your doing, your numbers look outstanding.

150

Cycle 7 - Week 2

MON 9-28

MP warm up (bar)x15 (65)x5 (75)x3 - Scap wall slides - Stretch
MP
70%(155)x3
80%(155)x3
90%(175)x5 - YouTube Up 5lbs and same reps from last cycle. Pressing song of choice: Flogging Molly-Queen Annes Revenge

HS ISO-LAT Behind neck pull down
(2 plates, 1 10lb)2x12, 2x10 I switched up the order of these lifts, and rested longer between them, which allowed me to hit more reps than last week

Super Set

HS ISO-LAT Military press
(2 plates, 1 10lb)2x12, x10, x6

Standing BRBL Tri extensions
(100)x12, x8
(90)2x10

Incline DMBL Curl
(35)2x10

Good session overall. I’m stoked my Mil pressing continues to improve! Hill sprints on the agenda later in the day

151

Thanks a lot Raw and Lanche, very much appreciated fellas!!!

152

Cycle 7 - Week 2
TUES 9-29

Power Clean warm up (65)x3 (115)x3 (135)x3 - Squat (135)x10 - Stretch
Work sets
(185)x3
(205)x3
(225)x3 Power Clean - 225x3 - YouTube Form looked much better with the lighter weights, obviously. Still playing with the #s with these until I plug it into 5/3/1

Box SQ warm up (225)x5
Work Sets
70%(275)x3
80%(315)x3
90%(355)x9 - YouTube
Up 10lbs and same reps as last cycle

Box SQ
(225)2x12, x10

HS Leg Curl
(2 plates)4x8

Sit-up & Back Raise - Super Set
3x17

Calves & Tibia Super Set
3x15

Body weight 193 this morning.

My pre/post training shake, 2 servings:
2-4 scoops protein powder
20 grams BCAAs
1/2 cup oats
1 big spoon-full PB
2 TBSP EVOO
1-2 bananas
1 hand full of strawberries (frozen)
1 hand full of blueberries (frozen)
4 big spoon fulls of yogurt
some cinnamon
2.5 cups water or milk

I don’t know the macros, but its good shit!
I also combine 20 grams of BCAAs in a 32oz gatorade bottle, with an electrolyte and vitamin powder mix to drink while I’m lifting.

153

WED 09-30

ArcTrainer:
5 minutes before and 5 minutes after the complex

Cosgrove’s Evil 8: 60-90 seconds rest

(95lbs)x6 x5 x4 x3 x2 x1
Deadlift
Romanian Deadlift
Bentover Row
Hang Clean
Front Squat
Push Press
Back Squat
Good Morning

I had my sister try these with me today and she kicked ass with the 45lb bar, and completed all sets and reps, with perfect form. I also got her hooked on chalking her hands.

154

[quote]whup wrote:
Thanks Apostate and Black!
I’m a fan of all types of metal, punk rock, Indie/alt. Ministry is a 90’s industrial metal band, its usually whats playing in Matt Kroc’s vids…its good high energy shit to amp me up.
Post more vids Apostate[/quote]

Good stuff! My ipod usually contains a mix of Pantera, Hatebreed, DevilDriver, Slipknot, and Damage Plan. Anything to get me fired up to lift heavy.

And don’t worry the videos are coming! I finally got back to using some real weights last night. I will probably shoot my workout on Friday and post it up.

155

Cycle 7 - Week 2
THUR 10-01

BP warm up (95)x10 (135)x5 (155)x3 - Stretch - Scap wall slide - plate rotations
Work Sets
70%(215)x3
80%(245)x3
90%(275)x5

HS ISO-LAT Incline BP
(4 plates)4x12

Super Set

HS ISO-LAT Low Row
(Same weight and reps)

Face Pull
4x12

Tate Press & Hammer Curl - Super Set
(35)4x8

This is what I do for grip strength:
The legend Jesse Marunde jesse marunde pinch flips - YouTube
The infamous Diesel Crew - YouTube
I also hold the bar for as long as I can after my last set/rep on deadlifts

More Marunde - YouTube

156

[quote]Apostate wrote:
whup wrote:
Thanks Apostate and Black!
I’m a fan of all types of metal, punk rock, Indie/alt. Ministry is a 90’s industrial metal band, its usually whats playing in Matt Kroc’s vids…its good high energy shit to amp me up.
Post more vids Apostate

Good stuff! My ipod usually contains a mix of Pantera, Hatebreed, DevilDriver, Slipknot, and Damage Plan. Anything to get me fired up to lift heavy.

And don’t worry the videos are coming! I finally got back to using some real weights last night. I will probably shoot my workout on Friday and post it up.

[/quote]

Good bands! Cool, looking forward to it.

157

Strong power cleans my man. Have you ever tried using a hook grip? When I was learning the movement I found it much easier to get my elbows whipped round to the catch position quickly when using a hook grip as opposed to standard DOH.

Keep up the good work as always!

158

[quote]Element_26 wrote:
Strong power cleans my man. Have you ever tried using a hook grip? When I was learning the movement I found it much easier to get my elbows whipped round to the catch position quickly when using a hook grip as opposed to standard DOH.

Keep up the good work as always![/quote]

I have not, not with cleans anyway. I’ve only tried a hook grip with shrugs and it hurt my thumbs like a biaaatch. Guess I’ll have to man up and do it. Thanks for the advice

159

Everything looks great, keep up the hard work!

160

Cycle 7 - Week 3
TUES 10-06
This was supposed to be done last Friday, but an f-n cold temporarily suspended my training

DL warm up (135)x10 (225)x5 (275)x3
Work Sets
65%(335)x3
75%(375)x3
85%(425)x8 Up 10lbs and one rep from last cycle

Front SQ - Clean grip
(135)x8
(185)x8
(205)x8
(225)x8

HS ISO-LAT Leg Ext
(25)4x10

Sit-up 2x20
SS
45 degree Back Raise 2x15

I gave in and bought surge workout fuel and used it for the first time today. The only thing I noticed was that I could barely walk after front squats due to the crazy pump in my legs, which is unusual for me. I bought surge recovery as well, which I have used for years, just not for a while. So my dosing is 2 scoops Surge Workout Fuel PERI and 2 scoops Surge Recovery and 1 scoop protein PWO.

My goal is to clean up my diet a little, do more hypertrophy work, add some extra lifts, and start adding some muscle mass to my frame. Anyone else using these supplements and have any additional tips? Oh yeah, I’m also taking H-Bomb 4 by SCI FIT, 2 a day. Its basically like 6 OXO.

Inspiration…Kevin Nee 905lb deadlift: