My 2013 contest prep log...

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#6241109 - 03/28/12 10:06 AM Re: My 5/3/1 log... [Re: mrnismo]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Yeah, it gets easier.
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#6241415 - 03/28/12 11:28 AM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Definitely like to see the vid... Yeah the upper lat area was tough but my IT band was BRUTAL... Lol it hurt but it felt good too...
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#6241697 - 03/28/12 12:50 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Once you start rolling the IT band daily, it will get so much easier. Mine used to hurt to almost the point of tears. Now, I hardly even notice the pressure.
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#6241778 - 03/28/12 01:12 PM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Cool, i'll be keeping this routine going for the long term... Today I did my Deadlifts 3x5 sets - last set of 5+ i did 10, prolly could have done more, but figured this is warmup weeks why overdo it... Followed up by: DB reverse lunges 25x10x3 Stiff legged deads 135x10x3 Arm curls - did 2 triple drop sets of various exercises Hanging leg raises 10x5
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#6243835 - 03/29/12 08:52 AM Re: My 5/3/1 log... [Re: DieZel]
mrnismo mrnismo Post Master Registered: 12/08/01 Posts: 2577 Loc: PCB	Ok, I ran through my normal foam rolling routine as quick as I could. Didn't realize how hard it was going to be to talk while hitting some of my trigger points haha. I did not cover lower back but if you do it, be careful, go slow and keep your abs flexed so you aren't putting pressure on your spine. Also did not cover calves as I use a stick for those. I've never found a way to roll the chest effectively other than using a lacrosse ball so I skipped that too. Most vids I've seen say to spend 30-60 seconds on each targeted area. http://www.youtube.com/watch?v=PMjAsGP9zdU
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#6258715 - 04/04/12 05:10 PM Re: My 5/3/1 log... [Re: mrnismo]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Week 2 of my 5/3/1 is going well... Monday I did my OHP last set was 135x3+, i got 7 or 8, i'd have to look at my sheet... Today was deadlift day, my last set was 225x3+, i got 10... i could have done a few more, but i figure if i make it to 10 on these + sets, that's enough as in the upcoming weeks, i highly doubt i'll be able to pump out 10's...
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#6267166 - 04/09/12 01:12 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Start of week 3, overhead press my 1+ set today was for 140... i got 7 reps, which seems like alot more than what i should be getting but i'm sure the reps will start to fall over the next months... accessory work was nice too, my shoulders and tris were blowed up, still feeling it in my tris several hours later... next week is a deload, which i'm not looking forward to, because i'm liking this so far... but it'll be good to reset for the bump in weights the following week...
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#6271101 - 04/11/12 10:48 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Deadlift day... my 1+ set was 240... i did 10 reps... then did 5 sets of 10 at 60%... leg curls, standing calf raises, hanging leg raises, and finished off with some bicep and forearm work... wasn't looking forward to this today, cause my knee has been weird since yesterday... was digging out some bushes yesterday morning, so i guess it was from that, but i felt good through the workout...
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#6276500 - 04/13/12 01:19 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Did my bench workout last night so i could sleep in this morning... I think my shoulder is going to be a pain in my ass going forward, cause it seems my bench press numbers are lagging behind my other lifts (sqaut, dead), but that may have been an understimation on my part, when determining my max for those 2 lifts...? i only got 5 for my 1+ set last night, and thought maybe could have done 1 more, but i was afraid i'd hurt my shoulder, cause i could "feel" it through the lifts... did 70# db presses for 5x10 then, 5 sets of pullups for 8 each, rear delt flyes, couple chest flye sets, and 5 sets for tris... was a good workout overall and when this semester is over, i may move my training to night time cause the gym is dead, and i like the fact that i can sleep in later if i want to...
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#6277001 - 04/13/12 05:35 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Maybe try pulling your hands in a bit closer? Where does the bar hit your chest when you are benching? You shouldn't be able to feel it too much in the shoulder. I know that after my dislocations, I've really had to come in on my grip. My pinky rests on the rings of the bar. I know that shifts away from chest a little bit, but it's what I had to do in order to decrease the pain in my shoulder. I'm slowly trying to work my way back out, though.
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#6277439 - 04/13/12 11:00 PM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	I take a pretty narrow (by most standards) grip... The insides of my hand right where the knurling starts... The bar touches at the nipple or just below it when I bench... I allow my elbows to tuck and don't keep them flared... It's just this nagging ache in my anterior part of my delt... I've removed dips cause this movement on the down ward motion I can really feel that... Next week is my deload so maybe the week of "rest" might help... It's nor affecting my lifts at this point but may go to the dr to see what they say... Squat day tomorrow though...!!!
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#6279209 - 04/14/12 11:34 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Squat day went pretty well... Last week on my 3+ I only did 8, this week on my 1+ I got 10... Then repped out 10x5 squats with about 60%...
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#6282191 - 04/16/12 01:19 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	week 4 into the 5/3/1 and this is the deload week... feel wierd cause it's almost like an "off week" for the big lifts, and i dropped the weight on my accesroy work by quite a bit but was sweating like crazy today, cause i did alot of supersetting with the accessory stuff and kept rest periods short between the sets... still losing weight, felt somewhat "weak" this morning during training but i was supersetting so that could be related... cals are up to about 1900 and next week i'll make sure i'm getting 2000 each day and see if i can continue to lose 1lb / week on that... then up another 100 per day for the following week until i find my maintainence level...
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#6282414 - 04/16/12 02:46 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Don't do too much on the deload week. Be careful.
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#6282458 - 04/16/12 03:03 PM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	i didn't feel like anything i was doing was "hard"... didn't push anything to near failure... I assume as the 4 week cycles progress you will almost look forward to the deload week just to recover... kinda use it as an active recovery week...?
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#6282601 - 04/16/12 03:57 PM Re: My 5/3/1 log... [Re: DieZel]
Impulsive Impulsive Post Master Supreme Registered: 11/28/99 Posts: 79972 Loc: Edmonton	For the deload week, I just combined squat/bench and dead/military into two workouts instead of 4. I pushed it harder than 5x60% numbers, but nothing to failure. I also did a lot less of the additional exercises (1-3 sets vs 4-5) and not to failure. _________________________ 2016 Stingray Z51 3LT - Stock 2021 Model 3P - I/H/E
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#6295334 - 04/22/12 07:00 PM Re: My 5/3/1 log... [Re: Impulsive]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Start of cycle 2 tomorrow... Excited the deload week is over and starting a new week...!!! Here's a progress shot so far... 204 as of this pic, but it's late in the day... EDIT: I added a before photo from December... HEY FATSO...!
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#6296826 - 04/23/12 01:59 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Week 5 starts and was pretty damn good... my 5+ on OHP at 130lbs I got 10... It was nice to have someone to push me and to also help me get a few extra reps on some of the accessory work we did... i know he got alot out of it... it's only 6 hours later and he said he's sore already... i said give it a couple weeks and that'll go away...
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#6297252 - 04/23/12 05:05 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Nice
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#6302634 - 04/26/12 07:43 AM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Wednesday was Deadlift day... Felt great and banged out 13 reps with 225 on my 5+ set... Probably could have squeezed a few more but I would have used my lower back vs firing my hips through the end of the move so I stopped... Upper middle back feels nice today... Not "sore", just I know it got work...
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#6307600 - 04/28/12 12:31 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Good week of training... Today was squat day, last set 5+ was for 205 and I ended up doing 12... Then banged out 5 sets of 10-12 with 155... Weight seemed light but just easing my way back in and followed the prescribed 60% on the accessory sets... Definitely had the heart rate up which was good as well... Should be around 198-199 Monday morning... Gonna go over my calories today purposely and then tighten it up tomorrow and hit my macros...
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#6316397 - 05/02/12 01:30 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Still hanging around 199.5 but don't want to drop cals... just going to add a little more cardio to create the deficit necessary... Couple ass kicking workouts on Monday and today... OH press for my set of 3+ this week i hit 7-8 @ 135... Deadlift today for my set of 3+ i hit 14 @ 235 and could have squeezed out another couple, but could tell i was starting to use the back vs glutes again... lunges finished off the ass and was sweating balls by the end of the workout...
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#6316607 - 05/02/12 02:44 PM Re: My 5/3/1 log... [Re: DieZel]
Seacrest, OUT! Seacrest, OUT! Margarita Margarita Margherita Post Master Supreme Registered: 01/31/12 Posts: 10974	Originally Posted By: DieZel Start of cycle 2 tomorrow... Excited the deload week is over and starting a new week...!!! Here's a progress shot so far... 204 as of this pic, but it's late in the day... EDIT: I added a before photo from December... HEY FATSO...! Damn dude. Now it makes sense. When I saw on mfp that you were down 53 I was confused because you always seemed pretty cut up. Why the change in December? Bulking? Stopped lifting? Life change? _________________________
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#6316721 - 05/02/12 03:25 PM Re: My 5/3/1 log... [Re: Seacrest, OUT!]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	I had quit lifting for the better part of 5 years... I had a few stints where I started working out for a month or 2 in that time but just never stuck to it... I was about 200 like 3 years ago during my time of trying to get a law enforcement position but after that didn't come to fruition I just got straight up lazy...
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#6320066 - 05/03/12 09:37 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Bench press tomorrow... had a 4 hour sitting today on my tattoo, decided i wanted to add a background and damn my fucking shoulder / pec area hurts now... hope this doesn't affect my workout tomorrow... not even sure what the cause of this is... i guess could be the way my arm was sitting for an extended period of time...
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#6320558 - 05/04/12 02:35 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Cowboy up!
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#6320562 - 05/04/12 02:42 AM Re: My 5/3/1 log... [Re: DieZel]
HX_Guy HX_Guy Please blame any typos on my executive assistant Post Master Supreme Registered: 02/06/01 Posts: 45553	Originally Posted By: DieZel Start of cycle 2 tomorrow... Excited the deload week is over and starting a new week...!!! Here's a progress shot so far... 204 as of this pic, but it's late in the day... EDIT: I added a before photo from December... HEY FATSO...! Holy fuck man! That is a huge transformation...I had no idea you were that big! Your head looked so small! $\:D$ Seriously though, amazing progress. _________________________ 2015 Ferrari 458 Italia 2021 Tesla Model S 2019 Mercedes S560 Coupe 2022 GMC Sierra Denali Ultimate
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#6321055 - 05/04/12 10:01 AM Re: My 5/3/1 log... [Re: HX_Guy]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Today's workout...? In a word...? BANGING... Felt string today and my lifts proved it... Squats tomorrow... Actually looking forward to it...!!!
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#6321059 - 05/04/12 10:03 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Yeah Val that's me at 252 so if you don't think I know what works well I can always refer to the pics... $;\)$ And yeah I have a "smallish" head in general... Lol
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#6321619 - 05/04/12 01:24 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	Well, to be fair, any kind of caloric restriction when you're that overweight will work well $;\)$
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#6323455 - 05/05/12 03:09 PM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	Sqauts today went very well... my set of 3+ was for 220 and I did 10 reps with good form... last 1-2 did start to get really heavy to keep my upper body from moving forward... need some more core work but that'll come as my deads increase and got alot of core work with my 5 sets of 10 with 155... did some lower back and ab stiff with some biceps curls... felt really good again... i think after the next week (which will be my 5/3/1 week), during my delaod week, i may just use that formula to test my maxes and reset my numbers cause i feel i can be lifting more, but want to get my new numbers for when i start my bulk last week of May / beginning of June, as my cals will go up and i don't want to be held back by the low numbers i tested with 8-9 weeks ago... according to my lifts this week, my theoretical maxes should be as follows... New Theoretical 1RM ------------- Previous test 1RM OHP - 170 ----------------------- 160 Dead - 345 ---------------------- 280 Bench - 260 --------------------- 240 Squat - 295 --------------------- 255 so it looks like the 2 lifts that have increased the most are the Dead and Squat which I would have expected from the start of this... so maybe i'll test those on my deload and reset those 2 lifts... OHP seems like it's pretty inline, and the bench looks like it has increased but not nearly as much as the lower body lifts... lower body work will increase upper body lifts as well, so i think that's my plan for the week following the next...
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#6326081 - 05/07/12 01:23 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	another good workout this morning... OHpress my set of 1+ was 145 which i got 6... that was a slight overall improvement according to Wendlers formula to calculate your 1RM... then banged out some DB shoulder presses, lateral raises, incline db presses (3 sets just to stimulate), bent over rows / shrug superset then just a few sets for triceps... about 65-70 minutes, followed by 30 minutes on the treadmill for 325 calories... again, hoping to make a small drop this week and then will drop my carbs down next week in hopes of sparking a bigger loss for the week... i'm kinda hanging around 199-200 for the last 2 weeks, but have kept a caloric deficit over that time... only taking in an average of 235g of carbs per week over that time, so it's not like i've been high on carbs... according to MFP i had a 4700 calorie deficit over these 2 weeks as well, so i guess it's not like i expected to lose 3-4 pounds... bodyfat number on the scale continues to fall slightly though...
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#6326347 - 05/07/12 02:58 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	That's all that matters!
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#6326436 - 05/07/12 03:32 PM Re: My 5/3/1 log... [Re: Silock]
DieZel DieZel Post Master Supreme Registered: 07/16/06 Posts: 18220 Loc: 18th green	I really don't think it's possible for me to have added any size while losing fat while on a deficit but it sure seems like I have... And I am an experienced trainer so it's not like it's noobie gains... I'm not bitching though...
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#6326459 - 05/07/12 03:37 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Silock Post Master Supreme Registered: 01/23/00 Posts: 60326 Loc: Jayhawk Country	You'd be surprised. I've gained muscle on a deficit many times before. Doing it right now, actually. 1/4" on my arms in 8 weeks! w00t!
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