#6449519 - 07/09/12 10:41 PM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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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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#6519921 - 08/12/12 02:20 PM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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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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#6525608 - 08/14/12 08:02 PM
Re: My 5/3/1 log...
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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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]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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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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#6591298 - 09/17/12 09:36 AM
Re: My 5/3/1 log...
[Re: DieZel]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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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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