June 29, 2011
Warmup
Shoulder Dislocations - 2x15
Bench Press (paused)
(45 x some)x3 (don’t pause these lawl)
(135x3)x3
155x3
175x3
195x3
205x3
215x3
195x3
195x2 (racked it; thought it wouldn’t go up)
185x1 (did this for the sake of consistency)
Switched to a wider grip and paused. More volume to get it down. I can definitely see this working for me. Tougher to un-rack, though. All technically PRs.
Dumbbell Press (no lockout) - worked up to 70’s, didn’t feel good…I doubt that these will even be necessary.
Barbell Row
135x5
185x5
205x5
225x5 (PR)
Felt good. Last two were a little sloppy, but it still touched my torso. Happy about repping two plates.
Good day.
By the way, that was my first post ever on this site hahaha. Wtf, I didn’t know you were 15? How old are you now? I just turned 16 a few weeks ago.
You ever go on bb.com? I have a log on there
[quote]baco_bacon wrote:
By the way, that was my first post ever on this site hahaha. Wtf, I didn’t know you were 15? How old are you now? I just turned 16 a few weeks ago.
You ever go on bb.com? I have a log on there[/quote]
Wuddup brah??? This log was started a while ago; I’m 16 now. My birthday was last Dec. lol.
No, I don’t really go on BB.com, but I may have to start an account there to repay you starting one here. 
I check your log regularly though, good shit up in there.
[quote]baco_bacon wrote:
Sup mayne :D!![/quote]
Who is this fine young man? lol
[quote]elmore18 wrote:
Strong benchin’ man![/quote]
Thanks. Gotta get that up though. 1st time pausing, so more to come.
July 1, 2011
Warmup
Hip Mobility Work
Reverse Hyper - (BWx15)x2
Zercher Squat
135x5
225x5
255x3
285x3
325x1
Felt strong, but the back and hips felt fatigued. My right adductor in particular felt rather beat up. Called it here; no worries.
Romanian Deadlift
135x8
185x5
(225x5)x2
That was it for today. Letting the body rest a little bit. In other news, straps don’t do jack shit for my grip. Details at 11.
Edit: Scratch that ^^^; turns out I had no fucking clue on how to use them. You learn something new every day.
[quote]ashylarryku wrote:
Who is this fine young man? lol[/quote]
!!! Adam! Lol you have a log here too? Brb looking
[quote]xjusticex2013x wrote:
Wuddup brah??? This log was started a while ago; I’m 16 now. My birthday was last Dec. lol.
No, I don’t really go on BB.com, but I may have to start an account there to repay you starting one here. I check your log regularly though, good shit up in there.
[/quote]
Oh I see, haha. Yeah I’m 16 as well; turned on June 11.
You check my log? I feel so honored! I gotta start stopping by in here as well. Bodybuilding is a great site but not always for information haha
Awesome Zerchers, man. How do they compare to regular squats? And also i’m curious … why don’t you regular squat?
Thanks bro. No idea how they compare to regular squats because I don’t have a rack to do them in (which answers your question on why I don’t back squat, lol); I have to pick them up from the floor. I’d assume that they’d be similar to a low-bar squat in terms of muscle recruitment, and I’m pretty sure that having a strong zercher will be a good foundation and make back squatting easier once I get to a better gym.
July 3, 2011
Warmup
Reverse Hyper - (BWx15)x2
Speed Deadlift
135x5
225x1
(245x1)x8 (added shitty band after 2nd)
Felt pretty fast. I seem to be able to break it from the floor better when I put focus on getting my hips back and down and staying tight, as apposed to simply dive-bombing it.
Front Squat (from floor)
135x8
185x5
205x5 (PR)
Somehow managed to tard-stutter it onto my shoulders. Form could use some work, but oh well.
Back Raise
(BW 45x15)x4
God my P-chain was on fire.
Was going to do some conditioning, but the fronts and raises felt like GPP enough. Plus, I got some studying to do.
Studying during the summer?
And that’s cool that you work out at home.
Do you clean your weights to get into front squat position? if so, strong cleans!
Make a log on BB.com <3 hahaha
[quote]baco_bacon wrote:
Studying during the summer?
And that’s cool that you work out at home.
Do you clean your weights to get into front squat position? if so, strong cleans!
Make a log on BB.com <3 hahaha[/quote]
I train at a gym. A bad gym.
Studying for a driving permit and doing a summer pre-calc packet. 
Yes, I cleanz dem frontz.
Ha, ha…geez, I never had two logs going on at once before! IDK how that’d work out!
July 5, 2011
Warmup
Shoulder Dislocations - 2x12
Bench Press (paused)
(45 x some)x3
(135x3)x3
160x3
190x3
210x3
220x3 (not counting this because the spotter helped)
IDK whether or not I would have gotten the triple or not legitimately. May try a slightly narrower grip; barely being able to un-rack the bar is quite a hassle.
Chinup
BWx5
BW 50x3
BW 75x2 (tied PR)
BWx8 (pullup)
BWx8 (close-grip chinup)
DAMN IT!!! This is the 2nd time I failed to break my chinup PR. Going to back off on these for a little bit.
Kroc Row
100x20/20
125x30/30
Told myself that I’m just not going to let go of it until I get 30. Mission accomplished.
Pretty lousy day. Not going to push stuff all that much from this point on until Monday’s ME DL session. May do some sprinting…
July 7, 2011
Warmup
Hip Mobility Work
Reverse Hyper - (BWx15)x2
Zercher Squat
135x8
225x5
255x3
285x3
(305x3)x2
Was going to do three triples, but form felt crappy due to a pre-exhausted back. Needed a little more time to stretch the hips out, too.
Was going to do some front squats, but my right knee has been feeling a little funny lately, so I called it. Could have sucked it up and did it anyway, but it wasn’t really important anyway.
Incline Bench Press
(135x3)x2 (paused)
155x3 (ring-finger on ring)
185x3 (middle finger on ring)
As you can see, I experimented a good bit with different grip widths and pausing vs T&G. The sets leading up to 185 felt crappy, but then I got a spotter to lift it off and it felt much better because I was able to keep my upper back and hips in a stable position, and 185 subsequently felt quite smooth and easy (at least in relation to the other sets). This spotter actually did well and didn’t help.
Neutral Grip Pullup/Pullup/Chinup - 3x8 (i.e. one set of each in that order; actually had to rest-pause the last one, lol)
Was in and out; dad came just as I was going to call. No real PRs today, but still a decent workout. Gonna rest up; ME DL on Monday. 480 will fall.
[quote]pbclax1 wrote:
TROLLOLOLOLOLLOLOLOLOL[/quote]
[quote]pbclax1 wrote:
TROLLOLOLOLOLLOLOLOLOL[/quote]
.
July 11, 2011
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
135x5
225x5
275x3
315x3
365x1
405x1
445 x miss (didn’t budge)
WHAT THE FUCK!?!?!? How am I missing 445 when I pulled 415x4 deadstop? I guess I just wasn’t strong enough today. God fucking damn it.
Was going to do BB hacks, but I said “fuck it” and left.
Hi xjusticex,
nice log, though it takes time to read it all the way through.
I’m looking for someone who has trained 5/3/1 for long, not a couple of months…I saw you started trainig 5/3/1 in 10/2010 so could you please write down an overview of the maxes you achieved in SQ BP and DL?
If I’m not wrong (I analized onle DL) it seems you’ve steadily gained like 6lbs each month.
That’s the result one would expect from 5/3/1, but I haven’t found yet a person sticking to it for so long as you are.
Thanks a lot.