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#6730776 - 11/23/12 02:44 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
http://youtu.be/5g1Oky5U5xQ

New vid from today's workout... This was my 3rd set of 10-15... I chose to do 3 sets of 12...

I lowered the spotter bars another peg and feel I got lower than last workout... Will continue to progress...

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#6731375 - 11/24/12 06:55 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
https://www.youtube.com/watch?v=SjlSVOGu4II
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#6731412 - 11/24/12 08:12 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Lol...
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#6743640 - 11/30/12 11:13 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
http://youtu.be/hnF17xDRaYs

Bumped to 225 for hypertrophy leg day... Felt pretty good... This was 2nd set of 3...

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#6745378 - 12/01/12 12:18 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
your knee's start to cave inwards at the bottom so you must be coming off of your heels a bit to get that low. try pushing the knee's outwards like I mentioned before and opening the hips to get back up. Otherwise that looked pretty monotonous and unfun as any high rep squat does lol.
_________________________
Wayne

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#6745395 - 12/01/12 12:33 AM Re: My 5/3/1 log... [Re: Silock]
dirtyS13drifta
Unregistered



 Originally Posted By: Silock
https://www.youtube.com/watch?v=SjlSVOGu4II

God in some of those it looks like he's lift his hips than using his back to actually move the weight. Like it's two motions. I'm a bit surprised by that video. I feel like that exact motion is what I'm doing when my back starts hurting. Up with the hips then up with the upper body. Maybe I'm reading it wrong.

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#6745444 - 12/01/12 01:28 AM Re: My 5/3/1 log... [Re: ]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
 Originally Posted By: dirtyS13drifta
 Originally Posted By: Silock
https://www.youtube.com/watch?v=SjlSVOGu4II

God in some of those it looks like he's lift his hips than using his back to actually move the weight. Like it's two motions. I'm a bit surprised by that video. I feel like that exact motion is what I'm doing when my back starts hurting. Up with the hips then up with the upper body. Maybe I'm reading it wrong.


Mark Rippatoe or whatever the fuck has a good squat vid. I've linked it somewhere on here before he likes low bar but his vid shows him instructing high bar.

You don't necessarily want to do a deadlift with weight on your shoulders. you're keeping your torso nice and straight and tight and driving up with your ass and then bringing your hips through to stand up straight rather then extending back to stand if that makes sense.

Also when going down people tend to go down like they're putting a box down when instead you want to squat through your legs. that's why I think wall squats are important to teach you how to get the mechanics down before adding weight.


http://youtu.be/ievU6HFuCNc

you can kind of see what I'm talking about when I go for the 140kg triple on the 2nd and 3rd rep. I am pushing up with my ass and bring my hips through to stand back up.

Here is actually a pretty decent video although his barbell is gay

http://youtu.be/w79bznm0wy0

you see how he drives up with his ass, that's what you want to do and bring the hips forward to finish.

You may also incorporate some light or barbell only good knee bent good mornings to your routine to help strengthen your lower back and hamstrings.

sorry for the thread jack Cory!
_________________________
Wayne

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#6748920 - 12/03/12 12:47 PM Re: My 5/3/1 log... [Re: 137]
Adam G Offline
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Registered: 06/07/00
Posts: 59149
Loc: Arrr-Kansas
 Originally Posted By: 137
your knee's start to cave inwards at the bottom so you must be coming off of your heels a bit to get that low. try pushing the knee's outwards like I mentioned before and opening the hips to get back up. Otherwise that looked pretty monotonous and unfun as any high rep squat does lol.

I've had the knees caving inward problem for as long as I've been squatting. My trainer friend said it's because I'm not getting my glutes activated.

Diezel, you might also have poor ankle flexibility like I do. This is a good article on getting deeper and the supporting exercises that might help.

http://www.t-nation.com/free_online_arti..._a_deeper_squat

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#6749624 - 12/03/12 05:23 PM Re: My 5/3/1 log... [Re: Adam G]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Yeah my main thought when doing squats at this point is keeping the knees out... I by no means am an expert squatter... Just trying to improve the poundages I can move... Obviously I want to use the form that is going to translate to bigger lifts as bigger lifts means bigger muscles (my goal)...

On a side note I used my buddies belt today... Never used a belt in my life and was gonna try it on my last warmup set (275) but forgot... So I started my working sets (300) and did 4 then 4... On the last set he said try it out... I was skeptical cause i figured it would fuck with me and mess up my set...

Well I may be sold... Not sure how to explain it but my lower back felt like there was a board pushing against it and allowed me to power out of the hole much easier, which in turn have me a little confidence to drop drop more... I ended up doing 5 on my last set...

No video as I used him as a spotter today on my first 2 sets and then again on the last but ill be bumping to 305 on my power day next Monday and will get some vid...

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#6749785 - 12/03/12 07:00 PM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
it's because you're able to press against something. it's like a water ballon. a river flowing down a creek isn't going to generate any power than what it's already capable of as it grows, put a damn in there and boom!
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Wayne

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#6749787 - 12/03/12 07:01 PM Re: My 5/3/1 log... [Re: 137]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
but try not to rely on a belt, and just try to lift at capacity and use it when you are going for more than you normally can lift.
_________________________
Wayne

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#6749822 - 12/03/12 07:17 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
I only plan to use it on my low rep days...
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#6758134 - 12/07/12 03:34 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
I have a love / hate thing with Mutha effin leg day...

Squats
Hack squats
Walking lunges
Leg extension
Seated leg curl
Lying leg curl
SLDL'S
Standing calf
Seated calf
Leg press calf

Got it all in in 95 minutes though... Total of 21 working sets...quads felt like they grew 2" intra workout...

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#6762826 - 12/10/12 08:30 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Squats today @ 305 for 3 sets of 5... went up pretty good, and will move to 315 next Monday... been A LONG time since i was under that kind of weight...

will try and get video of the lift, but i'll be wearing a belt... egads, i'm a pussy, but my back will thank me for it...

no belt for friday though when i'll knock out 240 for 12's...

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#6767010 - 12/12/12 04:37 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Macros for this week...

training days
580c/90f/220p = 4010cals

off days
490c/90f/220p = 3650cals

Friday refeed
750c/80f/185p = 4460cals

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#6777593 - 12/17/12 07:41 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
New macros, no refeed day...

Macros for this week...

training days
620cy/95f/220p = 4215

off days
540c/95f/240p = 3975

Squat vid from today @ 315... Still needs work but the weight didnt seem super heavy... Still working on flexibility in the hips... Also see my torso wants to go forward on the decent...

http://youtu.be/pLgy3jS6iSc

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#6782044 - 12/19/12 01:51 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Got my Inzer lever belt yesterday... will test it out on sqaut day friday, although it's the "light" day, i want to make sure I have the fit right for Monday's squat day, when I attempt 320 x 5 for 3 sets...
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#6783212 - 12/20/12 12:31 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
beefy, glad to see you've come back to the forefront here as the heavier squatter lol, I've been doing so much hiit training lately that I never get to squat, 300 felt god awful the other day.

Edited by 137 (12/20/12 12:31 AM)
_________________________
Wayne

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#6784840 - 12/20/12 06:53 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Yeah feels good to be back but I'm really starting to wonder if squatting isn't in my wheelhouse anymore... Gonna keep working at it but am really considering going to 1 leg leg press as my main heavy lower body lift... We'll see how it progresses...
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#6790393 - 12/24/12 06:15 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Put up 3 sets of 5 @ 320 in the squat rack today...

Hack squat 2 sets of 5 @ 320 as well...

SLDL'S 2 sets of 6 @ 305...

Weight is hovering between 206-207 currently...

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#6790402 - 12/24/12 06:19 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
This weeks macros...

training days
640c/95f/240p = 4375

off days
560c/95f/240p = 4055

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#6796181 - 12/28/12 02:11 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
picked up a pair of Rheband knee sleeves, which came in today... wish i would have had them for this mornings leg training, but will have to wait until the Monday session...

todays training...

squats - 245x13x3
hack sqaut - 245x12x2
walking db lunges - 45x30x2
leg extensions 2 sets of 30 reps - did a drop set then a rest / pause to hit 30
lying leg curl - 3x12
seated leg curl - 3x12
SLDL - 210x15,12
standing calf - 240x24,19
seated calf - 135x20 - rest pause to reach 20
leg press calf 410x30 - rest pause to reach 30

I was SMOKED by the end of that session which took almost 110 minutes... guess i was taking a little longer rest sessions and took a good 15 minutes to do plenty of warming up before sqautting...

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#6796679 - 12/28/12 06:28 PM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Wendler would not be pleased with that volume!
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#6797655 - 12/29/12 11:44 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Lol no he would likely not... Luckily I'm not bastardizing his program... This was given to me by my prep coach... ;-)
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#6800852 - 12/31/12 01:04 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
The knee sleeves are a great way to warm your knee's up. I personally feel after a certain point they really don't too much besides making the temperature in your knee's high. Plus they tend to stretch if used for high volume repetition work. One of mine always sags after a few squats =(

I have the older blue ones and the thinner grey ones. I don't really have a preference either way.
_________________________
Wayne

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#6802036 - 12/31/12 03:06 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Yeah I bought them for the warmth of the joint factor... They really helped keep my knees comfortable on Sunday...
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#6815955 - 01/07/13 03:16 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Leg day yesterday...

12 sets of squats

5x5@320
4x3@340
3x2@355

4 sets of leg press, 2x30 reps and 2x25 reps
6 sets of smith maching calf rasies 5 reps per set... ended with 405 on last set...

then today was 12 sets bench press (i hate benching)
5x5@230
4x3@245
3x2@260

followed by deadlifts

2x5@340
2x3@375
1x2@405 - heavy as balls, but got them up with no hitch... definitely want to try and improve this lift over the next year, cause for my bodyweight (207-208), i should probably be able to pull alot more than that...

finished with some BB OHP...

1x5@150
1x3@160
1x2@170

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#6815959 - 01/07/13 03:17 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
oh the bench press went better than expected... the last set of 260 i needed a little help out of the hole, but overall i felt i did a good job considering my bench press strength is not great...
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#6816384 - 01/07/13 06:07 PM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
 Originally Posted By: DieZel
oh the bench press went better than expected... the last set of 260 i needed a little help out of the hole, but overall i felt i did a good job considering my bench press strength is not great...


might want to look into getting a slingshot! stupid as they look they work.

http://www.howmuchyabench.net/


Edited by 137 (01/07/13 06:09 PM)
_________________________
Wayne

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#6823310 - 01/10/13 03:09 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
In today's workout i lifted a total of 19,965lbs... LOL

fucking 12 sets of deadlifts (correction 11, i skipped the final set, i was SMOKED, by the time i got to my 10th set...

Today's workout...

Weight x reps x sets

Deadlifts
345x5x5
375x3x4
392x1x2 - wasn't going to be able to pull that last set, and this was supposed to be for doubles, but i did singles...

I had planned to pull 405's on my last 3 sets, as i pulled that on the previous workout, but only did 5 sets that workout, and started with the same weights this one... was not a good idea, too much volume to be able to pull those 405's at the end... next cycle, i will decrease the sets of 5 by a bit, and hopefully will be able to pull the 405's or a little more on the final 3 sets...

Bench press
235x5x2
250x3x2
265x2x1

OHP
160x5x1
170x3x1
180x2x1

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#6830733 - 01/14/13 01:44 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
got 270 for 2 today on the bench press with no help... woot... next up 275... and they were full reps, all the way down to the chest, with my long ass arms...

macros are the same aside from a bump of 25g carbs... so they look like this...

training days
665c/95f/240p = 4475

off days
585c/95f/240p = 4155

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#6830737 - 01/14/13 01:45 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
oh weigh in this morning was 209.9 but that was odd... was expecting more like 209.0... i'm sure it'll fall back down to around 209 by tomorrow... had pizza yesterday... sodium FTW...
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#6830746 - 01/14/13 01:49 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Had some blood work done last week too, which turned out pretty decent...

181 : total cholesterol
111 : LDL
57 : HDL
3.2 : Ratio
65 : Triglycerides
94 : Glucose
124/78 : BP - this may be the best number i've EVER seen personally

This coming after before i started this journey my numbers were...

281 : total cholesterol
196 : LDL
53 : HDL
5.3 : Ratio
160 : Triglycerides
87 : Glucose
145/96 : BP

Big fucking difference between like 18 months...

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#6831529 - 01/14/13 06:55 PM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
heh, no longer 5/3/1 eh, see you added way more volume into your program.
_________________________
Wayne

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#6831592 - 01/14/13 07:15 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Yeah I stopped the 531 in November and moved to a more traditional bodybuilding split but still utilizing some lower rep stuff also...
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