[quote]marco80fc wrote:
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.[/quote]
I’m not currently running 5/3/1 actually. I started 5/3/1 in June 2010, stopped in November of that year, and continued to run it up until May 2011. From June until November 2010, I did 5/3/1 for zercher squat (no power rack), push press and deadlift. I originally did it for the strict press instead of the push press, but I switched to the push press after one cycle. When I resumed 5/3/1 in December 2010, I did it for the strict press and the close-grip bench press, but eventually I phased out the strict press and just benched because it was a hassle to train it with zerchers from the floor.
My point is that it’s hard to gauge progress on my bench press throughout 5/3/1 because the upper body lift(s) fluctuated often and I wasn’t consistently training it since the start. My best PR on 5/3/1 for CGBP is 195x8 (up from a PR of 185x8 starting 5/3/1 for CGBP; not a lot since it wasn’t trained throughout), but I feel that my 1RM didn’t really start to move north until I started using lower reps and lifting heavier. Right now I’m experimenting with a wider grip and just trying to bring it up.
As for zercher squat and deadlift, my zercher went from 225x5 (June 2010) to 315x4 (April 2011), and my deadlift went from 315x5 (June 2010) to 350x5 (January 2011). It was tough to make deadlift progress because I kept picking up back injuries, but I switched to sumo after stopping 5/3/1 a couple of months ago and my PR is now 415x4. I’ve also set a new zercher PR of 320x5 since stopping 5/3/1, too.
God, it’s tough to describe how upset I am due to yesterday’s pathetic deadlifting. I’m going to experiment a little bit with a modified sumo stance and see if that helps any with pop off of the floor. I also did some jumprope today. Need to get back to doing conditioning.
July 13, 2011
Warmup
Shoulder Dislocations - 2x12
Bench Press
(45 x some)x3
(135x3)x3
165x3
185x3
210x1
225x3 (PR, missed 4th rep)
Settled on a ring finger on ring grip for regular grip benching. The 4th rep wouldn’t have counted anyway because my ass lifted off of the bench. Not too bad.
Incline Bench Press
135x3
185x3 (harder than I thought it would be)
145x8 (6 paused, 2 T&G)
Jumped up faster due to working in with a guy.
Barbell Row
135x5
155x5
185x5
205x5
230x5 (PR, but last reps sloppy)
210x5
(185x5)x2
145x12
230 and 210 started to get too much hip extension. Still pretty good.
Four rounds of balls to the wall suicides; just enough rest to catch my breath
Also did some work on the adductor machine. They were hurting due to a combination of deadlifting, a shit-ton of walking yesterday, and the suicides. I’d say it helped.
Overall, decent day.
July 14, 2011
Got a one-week pass at a local gym. Here’s the website: http://www.olympusfitnessllc.com/
Far superior to my current gym. I can actually squat. Barely warmed up because I was too excited.
Squat
45 x some
135x8
185x8
225x5
255 x miss (had to dump it; misgrooved horribly, fell forward, etc. etc.)
135 x some
Nothing was by any means hard. My back and knees started hurting. I was trying to go ATG without the mobility.
Wasn’t feeling push presses, so I moved on.
Chinup
(BWx10)x2
Dip
BWx15
BW 45x6 (got to use the dipping belt :D)
After this point, I started to fuck around with all kinds of stuff. I noticed that they had a glute-ham raise machine, but I couldn’t get it adjusted right. Then I tried the power squat machine but I hated it and it felt awful. Then, I tried out chest-supported rows and worked up to three plates for a few reps. After that I did some 45 degree back raises with my bodyweight and a 35 lb plate added. Next I did some hammer strength iso incline presses and worked up to two 45 lb plates on each side…that machine felt pretty awesome.
All of that shit served no purpose other than just messing around with the toys. After all of that, I decided to go back to squatting. I didn’t try going ATG this time (still plenty deep) and tried to make my form better. Worked up to 205 for a few reps…felt a lot better and my back and knees didn’t hurt. My torso also stayed more upright, too.
After playing around with both low and high bar positions, I’d say that I’d have to go with high bar. Low bar just doesn’t feel right for me. I’d also opt for using safety pins instead of J-cups and squatting outside of the rack; nothing to bang into and it’s easier to rack onto the pins. I’d need a spotter, but oh well.
Gotta get a membership here!
July 15, 2011
A little stretching
Squat
45 x some
135x8
205x3
225x3
245x3 (PR)
265x3 (PR)
280x3 (PR)
295 x miss (same deal as 255)
(235x3)x2
Felt a lot better than yesterday. Form could still use some work though. Scapulae back, knees out and chest up. My knee doesn’t feel good…probably from the running around earlier this week combined with lifting.
After squats I was going to deadlift, but I wasn’t feeling it at all and called it. Messed around with some swiss-bar strict pressing though.
July 16, 2011
Third day squatting in a row…lulz…
Front Squat
45 x some
(135x5)x2
165x5
185x3
205x3
225x3 (PR)
245x1 (PR)
265x1 (PR)
(280 x miss)x2
I’m good for 270 - 275. Felt quite solid.
Squat
135 x some
185 x some
225x5
(255x3)x2
Felt easier than before. Form is getting better. Lots of improvement being made. Bar a tad lower on my back, but it’s still high-bar.
I discovered today that this gym has tires! I flipped one up and back a distance of about 25 feet. I estimate this one to weigh about 300 lbs. Great GPP.
I have no doubt in my mind that I could be in the neighborhood of a 315 front squat and a 405 back squat relatively shortly if I could keep going to a gym that has a rack. This ain’t half bad IMO considering I got pinned by 255 two days ago. LOL! Gonna take tomorrow off and be back on Monday for some speed pulls and moar skwatz. 
You should just take your squats and go die.
That is all <3
[quote]AquaCruzer wrote:
You should just take your squats and go die.
That is all <3[/quote]
Troof. I suck at life. Did I mention that my fronts are ATG? 
July 18, 2011
Warmup (@ home)
Hip Mobility Work
Kneeling Squats w/ quad stretch
Speed Deadlift
135x5
(225x1)x3
(245x1)x6
Speed was fine but not great.
Squat
135x5
185x5
225x5
245x5
275x3
295x1 (PR)
305x1 (PR)
315x1 (PR)
May have GM’ed the 315 a little. Squatting feels great now, though.
Dumbbell Row
100x15/15
120x10/10
150x10/10 (deadstop)
Just had to take the 150 for a spin lol.
Dad was taking forever to get to the gym so I did some front squats, but I fell over on 185 LULZ. Legs were all shaky and shit.
[quote]AquaCruzer wrote:
315? omg. just die. <3[/quote]
I bet it was like 2" ROM…
<3
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
315? omg. just die. <3[/quote]
I bet it was like 2" ROM…
<3[/quote]
Nope. Got down as low as you did in the picture of you almost getting shot by aliens if not lower lolz.
[quote]xjusticex2013x wrote:
[quote]pbclax1 wrote:
[quote]AquaCruzer wrote:
315? omg. just die. <3[/quote]
I bet it was like 2" ROM…
<3[/quote]
Nope. Got down as low as you did in the picture of you almost getting shot by aliens if not lower lolz. :)[/quote]
Trollolololed
Great progress, you should be making tons of pr’s with the new gym
[quote]elmore18 wrote:
Great progress, you should be making tons of pr’s with the new gym[/quote]
Thanks. Unfortunately, I’m on a guest pass and only have until this Thursday. I’ll work something out eventually, but it’s a bummer.
July 20, 2011
Warmup (@ home)
Shoulder Dislocations - 2 x some
Close Grip Bench Press
(45 x some)x3
(135x3)x3
165x3
195x3
The bench I was working on felt weird to me because it was low to the floor, so I moved to a different one (which also felt shitty) but missed the upright and almost smashed my face. I hate this gym’s benches. Called it here; obviously got thrown off.
Front squats weren’t happening either, so I moved on…
T-bar Row
90 x some
135 x some
180 x some
225x10 (rest-paused)
Shit’s heavy.
HS Incline
1 PPS x 15
2 PPS x 10
2 25 PPS x 2 lol
1 25 PPS x 9
HS High Row
1 35 PPS x 12
2 35 PPS x 12
Pretty lousy.
July 21, 2011
Warmup (@ home)
Hip Mobility Work
Kneeling squats w/ quad stretch
Squat
45 x some
135 x some
185x5
225x5
255x3
265x3
275x9 (PR)
Probably had another rep or two. The bar started to slip down my traps during the set to it may have looked a little like low-bar lol, but oh well. Form may have broke down a little bit, too, but all of the reps were nice and deep. Great squatting today!
Deadlift (conventional)
225x5
275x3
(315x1)x2
Played around with some conventional deadlifts. Felt okay I suppose.
Rotating Handle Bar Thingy OHP
95x10
115x7
Did tire flips too. Up and back a distance of about 20 or so yards.
Plenty of sweat today. Last day at this gym, so it’s cool to leave on a good note.
[quote]pbclax1 wrote:
Nice squats man![/quote]
July 23, 2011
Warmup
Shoulder Dislocations - 2x15
Close Grip Bench Press
(45 x some)x3
(135x3)x3
165x3
190x3
210x1
240x1 (tied PR)
255 x miss (not a chance)
(235x1)x2 (2nd single was awful, bar tilted, ass off bench, etc…)
Felt weaker today. Probably should have just left it at hitting some singles. Fuck, everyone’s making bench progress but me. FML. I’ll probably back off on ME stuff for a bit and focus on getting stronger at some other stuff like weighted dips…
Chinup
(BWx10)x2
Dip
BWx10
BW+50x5
BW+70x5
(BWx10)x2
Probably should get these back up…I got heavier since the last time I was hitting them hard and this is far off of my best of BW+100x3.
Hammer Curl
3 sets