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#6414391 - 06/20/12 01:01 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Deadlift day today was excellent...

my set of 5+ @ 265 I got for 15 reps which was 4 more than i got in my previous 5+ workout... that was pretty sweet deal even though i'm not pulling a ton of weight, but by the calculator that would put my max up around 400lbs with that today...

Did 5x10 @ 185 then after the 5+ set...

Leg press - 3x10 @ 500
Donkey calf - 5x10 @ 310
Seated leg curl - 3x10 @ 190
DB curls - 5 sets of 8-10 reps, pyramid down from 55 to 40

Skipped my hanging leg raises but will hit them up tomorrow after cardio...

Dropped back down to 194.3 today after being 196.3 monday morning, @ 3000 cals...

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#6414416 - 06/20/12 01:10 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 tried a new preworkout today, so i don't know if that had something to do with the 15 reps on deads...

My typical preworkout i've been using has been...

1 scoop Jack3d
6g citruline malate
4g ALCAR
3g beta alanine
5g BCAA
300mg acetyl l-lyrosine

Today I tried Scivation's Novem which has beta alanine, caffeine, and acetyl l-tyrosine in it already along with some creatine (not sure why they put this in any preworkouts), along with some other ingredients that aren't in my typical preworkout...

So i didn't have any of the 1,3 dimethyl that's in the jack3d but that didn't seem to affect my workout at all, almost made it better... so i'm gonna do this combo again friday and see how my bench reacts to it...

I think my 5+ set is for 200... hoping to beat my last 5+ set by a couple reps this time...

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#6423849 - 06/25/12 07:16 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
 Originally Posted By: DieZel
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...



My 3+ set on OHP today was 145, which I knocked out 8 reps so strength is definitely improving with this program...

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#6423868 - 06/25/12 07:30 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
Word
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#6427094 - 06/27/12 10:15 AM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Deadlift today 280 for 3+... I pulled 13 reps double overhand no straps...

Felt pretty damn good too...

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#6441442 - 07/05/12 11:26 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Been battling an elbow / grip issue in my left arm the last week...

Deadlifts yesterday my 1+ set was @ 295... I used my partners straps to start the set but made my grip feel even weaker so after 6 reps I under them and pulled 4 more reps for a total of 10...

Skipped the 5x10 reps then and replaced with hack squats with feet high on platform... Felt pretty good and will be adding these in for the next 2 cycles... Last set was 230x10...

Deload week upcoming but will hit accessory work hard then we have a full week off for vacation... Should do me good...

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#6449519 - 07/09/12 10:41 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Update on weight... 197.5 this morning, but i expect that to fall a bit the next couple of days... kinda went hog wild over the last 5 days as I was off work...

Here's a shot from this evening...


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#6449588 - 07/09/12 11:55 PM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
dat chest! hope your elbow/grip heals up dude. I had a nasty strike of tendonitis that started in the wrists from shit seating position at work, made it's way up the elbow and into the middle of my lat/traps. and anything I gripped would cause stinging pain in my mid back. tingly fingers and all that shit.

all better now, but man that was scary.
_________________________
Wayne

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#6457333 - 07/13/12 03:26 PM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
1 more squat / leg session tomorrow then I have a week off... Not sure how I feel about that but I know it will be beneficial to me physically...

Just hard to drop everything for a week after going hard for the last 4 months...

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#6474400 - 07/23/12 11:20 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Back from vacation, back in the gym today...

Ate like a fucking champ over the last 7 days and oddly enough i didn't gain any weight from my weigh in before i left... i definitely look more smooth, likely from the sodium intake over the last week, but i was expecting to add some scale weight...

First day back at the gym, and weight did feel "heavy", but felt good to get in and get back into the groove... probably be til the end of the week before my strength level is back... left elbow still bugging me though... guess i'll need to go get that looked at eventually...

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#6500961 - 08/03/12 01:50 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
 Originally Posted By: DieZel
Deadlift today 280 for 3+... I pulled 13 reps double overhand no straps...

Felt pretty damn good too...


3+ @ 290 on Wednesday, knocked out 14 reps double overhand no straps... deads are definitely improving the most of all my lifts...

Bench still sucks though... today for 3+ @ 220, i got 7 reps... but that was an improvment over my last 2+ week where I only got 6, so making gainz there too...

Bodyweight is around 198.7-199.5 day to day... Body mass is increasing slowly, and hope to be above 200 daily by the end of the month... caloric intake currently is around 3400-3800 with most days around 3500...

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#6500963 - 08/03/12 01:50 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
macros i'm trying to hit are 95/425/210ish...
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#6519921 - 08/12/12 02:20 PM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Starting my 5th deload week this week... last weeks workouts were pretty half assed, as I hurt my lower back the prior week on my 3+ set of sqauts... it was 260lbs, and on the 8th one, i felt something in the lower back... worked through it and did my 5 sets at 170, but really was sore until like Thursday / Friday this week...

Felt "pretty good" up until today, had football practice (TE), and kept having to block this short fucker off the corner, couldn't get any leverage against him, and now my lower back is tight again... i'll be using this deload week to really get back into my full body stretching after every workout... no squats or deads this week, unless I feel good about them... they are light anyhow, but i need this lower back thing to be resolved before 8/26, as games start, and i don't want to go out there half assed...

Hanging right around 199 still, figure i'll creep up to that 200lb mark within the next week... not as lean as I was 2 months ago, but still showing abs, so i'm ok with the rate of weight gain so far...

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#6522834 - 08/13/12 07:02 PM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
Good job man, foam roll and lacross ball the shit out of your lower back
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#6524547 - 08/14/12 01:28 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 was under the impression that foam rolling your lower back was a big no no... i'm going to see the chiro tomorrow and get some xrays... i'm pretty sure it's a muscle issue, but better safe than sorry... lower back is TIGHT AS FUCK...!
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#6525608 - 08/14/12 08:02 PM Re: My 5/3/1 log... [Re: DieZel]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
Yeah, I have read the same. I had some lower back issues after a mishap with poor deadlifting form. I started foam rolling the hamstrings, glutes, and piriformis, and that helped me feel much better. I'm a believer in rolling after that. Good luck, back issues fucking suck!
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#6537841 - 08/20/12 04:37 PM Re: My 5/3/1 log... [Re: 65_289]
DieZel Offline
Post Master Supreme


Registered: 07/16/06
Posts: 18220
Loc: 18th green
Back to my 5's week today, and the back is feeling "better"... still not where it should be, but did not hinder my performance today...

my 5+ set on OHP for 145, i got 9 reps... last one was rough, but managed to eek it out... then moved onto db shoulder press... started with 70's and got 10,8, then had to drop to 65 and got 8 on the 3rd and final set...

other highlights were the 90lb db flat bench for 10,9,8, then had to drop to 85 and got 2 more sets of 8...

t-bar rows with 170lbs, for 5 sets of 10... man these felt "easy", and will definitely move up to 180 (4 plates) next week... not sure why but i can row like a mofo, yet my back is not that wide or particularly thick, but of course i can't really see what's doing back there... lol...

deadlifts on the table for wednesday and i think i'm going to give them a go...

i am HOWEVER removing squats from the program for the next month... i will replace them with leg press, and do the same progressive 5,3,1 routine with them... i can still build mass as long as i'm lifting progressively heavier, and it's save my back until i can get it "right"...

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#6537885 - 08/20/12 05:04 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
Leg presses can be harder on your back than squats, especially the lower back.
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#6537936 - 08/20/12 05:35 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
that's assuming you allow your ass to curl up at the bottom of the movement though, correct...?
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#6537940 - 08/20/12 05:38 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
I think it's more a matter of how the weight of the machine is transferred directly to the lower back instead of to the hips due to the way you have to sit on the machine.
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#6537981 - 08/20/12 06:04 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
i wonder if some sleds are different than others... i did leg press on Saturday (not very heavy) but had zero discomfort when doing them... i think my last set was like 450 for 12 reps...
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#6538733 - 08/21/12 12:40 AM Re: My 5/3/1 log... [Re: DieZel]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
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They are. I think it's more of a repetitive stress injury than something that's acute.

I prefer single leg squats over the leg press. I have a defect in my spine and can't do regular squats any more, but the single leg lets me do the movement and doesn't impact my spine at all. Leg press is a big no-no for me.

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#6547700 - 08/25/12 02:35 AM Re: My 5/3/1 log... [Re: Silock]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
speaking of squatting, hit 315 in the globo for 1 rep, wanted to go for a second rep but didn't want to freak everyone the fuckout if it wasn't coming up and had to ditch lol. Should be a lot higher, but squatting in front of a mirror is godamned distracting as fuck.
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#6547732 - 08/25/12 06:28 AM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Only cause you're so god damn sexy...
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#6564020 - 09/03/12 10:05 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
531 week...

OHP 1+ @ 165 I got 4 reps, then did 3 sets of seated DB press 70x8...

Ill be going for 315 deadlift for 1+ Wednesday... Shooting for 10 reps...

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#6564821 - 09/03/12 09:47 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
Question: Do you use a spreadsheet to track your programming?

If so, which one do you use?

I ask because the one I use tracks your 1RM based upon the reps you do for each exercise each week, and I've noticed that if I get 12 reps on the first week's max, and then, say, 8 on the next, my 1RM is a lot lower based upon the formula.

Not that it really matters where progress is concerned. It's just something I noticed and thought was interesting. I wonder if that difference will get lower as I get back up into good weights over the next few months, and the rep ranges are a lot less varied from week to week.

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#6564896 - 09/03/12 10:26 PM Re: My 5/3/1 log... [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
I'm just using a homemade excel sheet... I don't track my theoretical maxes on it but do calculate them after my workouts from time to time...

Makes sense that it jumps around like that but I can see how that can be a point of frustration... Probably why I don't track it and only track rep number and attempt to equal previous workouts number... Only comparing the 5+ weeks to each other, 3+ weeks to each other etc...

Like today my last 1+ reps was 4... So I wanted to get 4 if possible... That 4th one was hard as fuck but I eeked it out... Next 1+ I highly doubt I'll get 4...

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#6567342 - 09/05/12 02:45 AM Re: My 5/3/1 log... [Re: DieZel]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
how did the deadlifts work out? how's your back doing?
_________________________
Wayne

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#6567368 - 09/05/12 06:00 AM Re: My 5/3/1 log... [Re: 137]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Going in this morning... Back has not been an "issue" for last 2 weeks but it's still tight at times...
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#6568038 - 09/05/12 10:59 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
315 felt heavy as fuck today... was dissapointed cause i only did 8 reps... i probably could have gone for a few more but didn't want to hurt myself, and my grip started to fail at 6, so i just called it quits at 8...

banged out 5x10 with 200 then, and hit hammie curls, calf raise, shrugs, and biceps...

good workout aside from the 8 reps on the deadlift 1+...

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#6568762 - 09/05/12 03:11 PM Re: My 5/3/1 log... [Re: DieZel]
Impulsive Offline
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Registered: 11/28/99
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Loc: Edmonton
I'm not sure how your 1RM set is netting 8 reps. Over estimating?
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#6568805 - 09/05/12 03:30 PM Re: My 5/3/1 log... [Re: Impulsive]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
It's not a 1RM. It's a 1+... Your goal is to at least get 1... As the program advances your reps will fall... Last 1+ I got 10, and before that 15...

So I'm advancing at a decent pace... I could bump my training maxes higher than the normal 10 I do for deadlift to up my weights but progressing slowly is better than
stalling out to early... I feel the 531 is at least a year long progression if you start conservative and make incremental increases in your training maxes each week....

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#6568846 - 09/05/12 03:49 PM Re: My 5/3/1 log... [Re: DieZel]
Impulsive Offline
Post Master Supreme


Registered: 11/28/99
Posts: 79876
Loc: Edmonton
But it's based on an actual 1RM x 0.90 to start. Even at that, I'm not yanking 10 reps. So you must have started lower or be progressing like a mad man.

I've been able to get more than 1 rep, but it's still usually 3-5 to start then after about 5 months, it's more down to 1-2.
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#6569100 - 09/05/12 07:05 PM Re: My 5/3/1 log... [Re: Impulsive]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
It's not based on a 1RM to start... You're supposed to pick a weight that is like 80% of your guesstimated 1RM then do as many as you can and plug it into the formula to get your theoretical 1RM, then yeah x .90 to get your training max...

Needless to say I was weak as nuts when I started this that's why my 1+ and 3+ sets I'm still able to pull multiples... So I am progressing very nicely and will likely bump my dead and squat training maxes by 15 or 20 next cycle vs just 10...

I stick with the 5lb bumps on the OHP and BP cause my reps aren't as high as the lower body...

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#6591298 - 09/17/12 09:36 AM Re: My 5/3/1 log... [Re: DieZel]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Start of month 7 on my 531 and still making dem GAINZ...

OHP for 5+ today at 150 I got 9 which matched my last 5+ set of 145...

One thing everyone needs to remember is keep yourself hydrated... Rest of my workout today I really struggled... Weights felt heavy as fuck had no endurance and my mouth was dry as fuck, couldn't get enough water... Yesterday I hardly drank any water, just say around after flag football watching the NFL and my water intake was sporadic at best...

I contribute my lackluster performance today to a lack of hydration... I managed to still bang out the weight but my reps were lower than I was shooting for...

OH DB press 70x9,8,7
Tbar rows 190x11,11,10,8 then dropped to 135x12
DB flat press (where I started to struggle) 95x9,8,7,6 dropped to 80x9
Close grip bench was fail 175x9,7,6 was shooting for 3 sets of 10
Killed my lateral and bent over lateral raises though 35x12x3

Still making ALL KINDZ OF GAINZ... <tmw> those guys crack me up, just good comedy...

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