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Thread: 5/3/1 Bros In Arms!
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11-23-2012, 07:22 PM #1321
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11-23-2012, 07:24 PM #1322
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11-24-2012, 05:09 PM #1323
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Had a fever last night, a little dehydrated today.
1 scoop Scream
6g SNS Citrulline Malate
1cap SNS Bulbine
Rower
Low Bar SQ
45x2x10
135x2x5
225x2x2
275x1
+belt
315x2
365x3
365x3
365x3
365x3
365x3
365x3
365x3
Hang Snatch below knee
95x2
95x2
115x2
135x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
Clean Pull
225x3
275x3
275x3
275x3
275x3
Hnghhhhhhhhhhhhhh. Legs are dead, amazed I made it through all the planned sets and weight.Meow
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11-24-2012, 05:59 PM #1324
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11-24-2012, 09:48 PM #1325
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11-24-2012, 09:52 PM #1326
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
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11-24-2012, 10:48 PM #1327
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11-24-2012, 10:50 PM #1328
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11-26-2012, 05:44 PM #1329
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Rough day of training today, didn't go as planned.
12pm Fasted
2 scoops C4
Rower
Low Bar SQ
45x3x10
135x3x3
225x2x2
275x1
+belt
315x1
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
4hr Break: class and then a work meeting, only got in 600 calories during this break.
Power Snatch
45x2x3
95x2x3
135x1
140x2
140x2
140x1 + 1 hang
140x2 hang
Snatch Pull
135x2
225x2
225x2
225x2
225x2
And this is where I hit a brick wall with extreme lack of calories.
BTN Push Press
45x10
95x6
135x5
155x3
195x3
*
*
RDL Row
135x5
245x5
225x5*
135x5*
135x5*
*I wasn't able to do the sets I had planned, zero energy and on the push press my right scapula is really bothering me. Decided to drop it and move on, rather than risk inury. Next time I'll just eat and plan to wait, as I was expecting to be back in the gym within the hour of leaving. Oh well, at least I got my 8x3 done as planned.Meow
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11-26-2012, 05:59 PM #1330
^^^ had a rough day as well. Got the weight I wanted but took a week off lifting and just got back from a 5 day camping trip where I ate nothing but Pizza pops and coke. Also tried some MP assault for the first time and it made me feel like trash.
Chest:
Bench: 135x8, 185x6, 225x8x3
Machine incline press: 220x10x4
Dips: BWx6,8,8,8
Underhand bench: 155x8,6,6
Cable Flys: 60x12x3
Bench felt great but was so light headed from both the assault (my body doesnt react well to arginine) and didnt eat a whole lot today. Had to break for a fibre 1 bar between sets to feel better. I was happy my weights stayed the same after a week off and 5 days in a log shack eating nothing but garbage but took a bit to get back into things.
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11-27-2012, 12:11 PM #1331
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Look at fawking cheesy up there out benching the **** out of me. Unless you do setsxreps backwards, damn Canooks.
So sickkkkkkk, hnghhhhhhhhhhhhhhhh.
Fasted
1 scoop Scream
3g SNS Citrulline Malate
CG Pause Bench
45x30
95x10
135x3
135x1
165x3
185x3
210x3
210x3
210x3
210x3
210x3
210x3
210x3
210x3
Clean DL
135x10
225x2
315x2
+belt
365x2
365x2
365x2
365x2
Fuuuu, bench wasn't that bad. But I had major balance and exertion issues on the deads due to both ears being blocked, and different pressure in each. Skipped OH squats for my safety, lol.
Off day tomorrow, no more sick pls.Meow
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11-27-2012, 12:28 PM #1332
225x8x3 is more than I could do lmao fuuuuu. Awesome stuff cheesy, definitely had that DreDay pizza strength in you.
So sickkkkkkk, hnghhhhhhhhhhhhhhhh.
Fasted
1 scoop Scream
3g SNS Citrulline Malate
CG Pause Bench
45x30
95x10
135x3
135x1
165x3
185x3
210x3
210x3
210x3
210x3
210x3
210x3
210x3
210x3
Clean DL
135x10
225x2
315x2
+belt
365x2
365x2
365x2
365x2
Fuuuu, bench wasn't that bad. But I had major balance and exertion issues on the deads due to both ears being blocked, and different pressure in each. Skipped OH squats for my safety, lol.
Off day tomorrow, no more sick pls.
I'm finally back into working out - kind of deloaded (with a little more weight) over the last two weeks. Didn't really squat except for last Wednesday as I wanted to make sure my back healed. Ended up resetting my bench weights as I felt I was really struggling to hit my reps on '3' week and also 5/3/1 i'd like to see my last set actually be 3 reps rather than struggling for 1. Figured I got way off of track/what was working for me the past few months by dropping down into 3-5 reps on my assistance lifts. I want to get back into hitting 4-5x8-10 on my assistance lifts and also getting my endurance there on my main lift
/blog
Monday Workout:
Bench: 185x5 205x5 230x8
DB Incline: 75x10 90x8 90x8 80x10
Dips: BWx10, +45 3x8, BWx10
DB Row: 100x10 110x10 115x10 100x10
Decline Abs and Planks
We'll see....... soz for my absence. Hoping front squats and deads continue to feel good (have not had tingling in my legs over the past two weeks as I've backed off - I'm just hoping it doesn't come right back). Amazing how nice it is being able to get on/off bench without having shooting pain trollol
Edit: 7 triples at 365 the other day on squats. NomZ pls. Strong snatching coming right along as well - nice. Look at all these good workouts of you and Cheesy that I've missed.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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11-27-2012, 06:28 PM #1333
Tuesday Workout:
Front Squat: 185x3 205x5 230x5 255x7
Deadlift: 225x3 275x3 315x5 355x5 395x5
DB Lunge: 65x10 65x10 70x10 70x10
HS Curl: 100 4x10 each leg
NomZ Shrug Machine: 4.5p 3x10
Ran a half mile warmup and added 3 more on the bike in a 9 min pace (dat resistance). I was actually slated to go 220/250/280 for fronts and 315/365/410 for deadlifts, but I'm in no rush after taking a little extra time off.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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11-29-2012, 02:49 PM #1334
I bench in Canadian pounds, dat arctic strength.
Back:
Deads: 135x8, 225x6, 315x4, 365x3, 405x2 (forgot camera so no vid)
BB Rows (overhand grip): 138x8, 185x10x3
Pulldowns: 200x12x3
Cable Rows: 110x10x4
V handle pulls: BWx8x4
Sub par workout. Just had nothing today and still feeling a little beat from mini cut before vacation. Deads felt ok, first rep I know I broke form, 2nd I kept it a lot better but rep felt much different, way more quads then I had felt before. The rest was just blah, tried the assault again and its no good, seriously might just give it to my boss and cut my losses. Shoulders a bit later today so will post up after that.
Motivation is pretty low too. Knowing vacation is in a month+knowing I wont be working out or eating well for that month im off at all kind of makes me not get up for workouts like I should.
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11-29-2012, 05:39 PM #1335
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Get back to lifting *******.
Good stuff.
Not motivated? I don't know this feel bro. Don't lift on vacation? I also don't know this feel bro.
First day I've felt better this week, still lingering congestion/draining/cough, but at least my goddom ears have cleared.
Also got blood drawn pre-wo ftw.
1 scoop Scream
4.5g SNS Citrulline Malate
Rower
Oly SQ
45x3x10
135x2x5
225x2x3
275x1
+belt
315x2
335x5
335x5
335x5
335x5
335x5
335x5
335x5
Hang Snatch
95x2x2
115x2
135x1
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
Seated OHP
95x8
115x8
135x8
135x8
135x8
135x7
RDL
135x5
225x5
265x5
265x5
265x5
265x5
265x5
Only 2.5hrs to complete this session, oly squats were the worst. Upper back pump on RDLs was crazy.Meow
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11-29-2012, 09:58 PM #1336
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11-30-2012, 06:06 PM #1337
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Ya budday.
Pre
1 scoop Scream
4.5g SNS Citrulline Malate
1cap Bulbine
Post
2cap Joint Fixx
Rower
CG Pause Bench
45x30
95x10
135x5
165x3
185x3
205x5
205x5
205x5
205x5
205x5
205x4
205x4
Sumo DL
135x10
225x3
315x3
+4'' blocks
405x1
+belt
455x1
510x3
510x3
510x3
510x3
510x3
510x3
510x3
510x3
BTN Snatch Press
45x20
95x5
115x3
125x3
125x3
125x3
125x3
Chest Supported Row
45x10
90x5
175x5
175x5
175x5
135x5
135x5
Surprisingly great workout, PR for work sets/reps on bench. Would have likely failed the last rep on the last 2 bench sets, so stopped at 4, no failing.
Block deadlifts were amazingly easy considering my leg/hip soreness from oly squats yesterday, work weight should have 515, but even that would have been no problem.Meow
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11-30-2012, 10:27 PM #1338
Use that time off as motivation to hit it hard now! I haven't pre wo in a long time (I never really used it for that long anyway) - I don't know. I'd say dip them testes in the snow outside for a quick smack in the face to get up! Wat. But really, nice pulls!
Fuuu 2.5 hrs? I can't even imagine. But hnnghgh strong volume! That seems like a workout that'll exhaust the hell out of you, yet feel good when you wrap it up and look back? Awesome stuff. Mirin' the squats. Glad to hear you're feeling better!
I got blood drawn Wednesday too Dat liver health is in good shape surprisingly (though I am going to take a little hiatus from my terrible weekends as I said). When will it be mine turn for back pumps? Or any pump (semi srs)(I don't know what I should feel as a pump). Sometimes I feel good as in when I'm working through everything quickly, but that feels more like a cardio feelsgoodman than anything. I am retired.
Damn, another crazy workout. Seriously am wtfman.jpg - would be pretty worn out from the previous one that. Even though you came up some short on the bench reps, that's some good work. The idea behind those blocks is so that you're somewhat working more than a rack pull, but not having to pull completely off the ground? How big of a differnce does that make?Last edited by AppleCat; 11-30-2012 at 10:35 PM.
*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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11-30-2012, 10:32 PM #1339
Thursday Workout:
Press: 95x5 115x5 135x5 155x7
DB Bench: 75x10 85x10 90x8 80x10
Pullups....Chinups: 10/10/8.....6/6/5
Rear Delts/RC's/Lateral Raises: 2x10 each
Felt good - didn't do any snatch or clean work as I was a little pressed for time and also want to ease back into everything and gauge my back on today's workout. Still felt nice to get back up on my reps on the DB bench for a change.
Friday Workout:
Squat: 225x5 265x5 295x5 325x8, 225 2x8
DB Lunge: 65x10 70x10
GHR: 3x10
Was pumped that everything felt great on back and I didn't have that crippling/back thing that I had done before taking a break. I was just going to go with the flow and see how it went - I was set for 340 for my final weight, but I adjusted on the go and felt good with what I did. Fairly short on the accessories, but overall it was a solid week for me getting back into it.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-01-2012, 01:41 PM #1340
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Idea is from Dan Green to get better hip drive, and it's made me more conscious of my hip drive and better at it definitely.
Get back to lifting heavy and snatching n stuff.
Fasted
1 scoop Scream
4.5g SNS Citrulline Malate
Post
1cap SNS Bulbine
2caps Joint Fixx
Low Bar SQ
145x5
145x5
195x5
215x3
235x3
285x1
+belt
325x1
355x1
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
Hang Snatch
90x3
90x3
135x1
135x1
155x1
155x1
155x1
155x1
155x1
155x1
Clean Pull
265x4x2
DONE
Finished my 3 week high volume phase, light this week, into new training week after next.Meow
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12-02-2012, 11:09 PM #1341
Legs:
Squats: 135x8, 225x8, 245x6, 275x7, 275x4
Hamstring curls: 130x10,10, 8, 7
Glute Ham raises:BWx6, BWx8x3 (first set wasnt great, so only 6)
Calve raises: 180x17, 180x15x3
Not a bad workout, 275x7 is great but was hoping for more then 4 on the 2nd set. Quads were just fried after that set. The rest was pretty run of the mill. Little bit more motivation today which was nice, preWO seemed to hit better too. Nice squatting Apple, I think next week im going to put 315 on the bar and just go for it, no idea how it will go but its gotta go somewhere If I want to advance.
Heres the 275x7. Tried to get a more side on shot to show form better.
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12-03-2012, 12:28 AM #1342
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12-03-2012, 03:54 PM #1343
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Cheesy, looks less awkward from that angle, but get me a straight side shot so I can see bar path related to midfoot.
Squirrel, just bc you don't know good music, doesn't mean you get to hate.
Deload Week
FASTED
Pre
9g SNS Citrulline Malate
1cap SNS Bulbine
Post
2caps Joint Fixx
Rower
CG Pause Bench
45x30
95x10
135x10
185x5 reverse grip
135x10
135x10
135x10
Power Snatch
95x3
135x2
135x2
Hyper
BWx20
+30x3x30
Seated Cable Row
160x12
160x12
Snatch DL
215x7
215x7
215x7
Snatch High Pull
215x3
215x2
Just messing around. Left hip pretty torn up still, looking forward to soft tissue work tomorrow.Meow
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12-03-2012, 05:30 PM #1344
Fuuuu mirin' those triples. When will it be mine turn? Hopefully by age = 30. That's awesome - snatch is going up. When do you think you'll near your 90 kg goal? I couldn't remember if you said end of the year or a later date - it would be interesting to see what you could get as hitting 155 that many times is nice! Think you could go right into a second rep if you needed or are you at the limit on each set.
Pretty crazy phase you just completed - I can imagine the lighter week will be welcomed.
Also, nice to see your tests came back great - I was thinking about getting a full panel again to check, but I was fine with them just checking for signs of liver damage. Hopefully my toe nails clean up and I can not be scared to wear sandals in the summer
Nice Cheesy! Crazy to think how quickly your squat has caught back up - I don't remember exactly where you left off before you departed for training/school, but you've definitely been hitting it hard since you returned.
Did you use the same pre-wo? Interdasting that you feel it differently on different days. Maybe it's something as simple as what else you've had in your stomach throughout the day/fasted etc. You got that 315! As for progressing, I'm hoping me dropping the weights on some of my assistance lifts and really trying to hit some more reps will help (then again, I don't know). I just think doing sets of 2-4 reps just so I could satisfy my ego set me back quite a bit. It was great to see where I really measured out, but I feel like I'm playing catch up now.
Also, me gusta Ace of Base - I actually heard 'The Sign' on the way to work this morning lulz.
Looks different seeing lower sets/lower weights/shorter workout time - but I bet you're happy to see something other than the inside of a weight room for the better part of a day trollol. Hope the tissue work helps the hips. Any graston lately or??
Monday Workout:
Bench: 190x3 220x3 245x5 185x8
DB Incline: 75x10 85x10 90x8 80x10
DB Rows: 100x10 110x10 115x8 105x10
Dips: BWx10 +45x8 +70x8 +70x8 BWx10
Decline Abs/Planks
Solid workout - the 245 set of bench did me in good. Form is feeling better, and I think being focused on that causes me to go through the motion a little slower and tires me out good (almost feels like negatives trollol). I can't complain too much though. Grow teddies grow.
I need to try chest supported rows like you suggested.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-04-2012, 05:22 PM #1345
Tuesday Workout:
Front Squat: 185x5 225x3 255x3 285x5
Deadlift: 275x3 315x3 345x3 385x3 415x4
DB Lunge: 65x10 70x10 70x10 65x8
HS Curl: 100 4x10 each leg
NomZ Shrug Machine: 4.5p 3x10
Basically the same as last week minus a few weight changes on the main lifts - felt pretty solid. Gotta get dat dere endurance going again when it comes to punching out a few more reps on deadlifts. Suppose it wasn't as beneficial to only be on 550 cals before my workout trollol - but my little cut is coming along. Was at 221 today.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-06-2012, 04:43 PM #1346
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
DB rows are good too.
NomZ shrug machine ftw.
Deload Week
189lbs dry
Pre
9g SNS Citrulline Malatew
1 scoop FXT
2caps Joint Fixx
Rower
Oly SQ
45x3x10
135x3x10
Hang Snatch catch in full snatch
45x3x3
95x2x3
115x3x3
Clean DL
135x5
225x5
315x3x3
Chest Supported Row
90x4x15
Shoulder Prehab
I was making fun of crossfit and training partner told me I cannot do muscleups...challenge accepted.
Muscleups
BWx3
DB Spider Curl
35x15
27.5x12
27.5x15
27.5x13Meow
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12-06-2012, 05:36 PM #1347
Mirin' clean power - pretty impressive. Then again, maybe the power hasn't ever been an issue, just the technique and confidence like you said - either way, compared to where you were when working with IO, this is great. As for me triples at that weight, my left knee has been a lulzy annoyance. If I am seating and try to extend left leg to a straight position in front of me, the outside of it feels destroyed, the most noticeable at about 30-45 degrees (tendon/ligament?) - I am falling apart trollol.
189 dry? Me gusta, bring on the bulk. When's the last time you tipped 200? Were you there before your run in with Rhabdo?
Those muscle ups are impressive - I can't really even begin to guess at how tough they've got to be. Granted, I know you can do pullups +100lbs, but it still seems like a lot of power needed to get over the bar into a 'dip' position. You showed your buddy, lol.
Thursday Workout:
Cleans: 135x5 185x5 185x5
Press: 95x5 115x5 135x3 150x3 165x5
DB Bench: 75x10 85x10 90x10 90x10 85x8
Pullups...Chinups: 10/10/8.....6/6/5
Rear Delts/RCs/Lateral Raises
Did my cleans first as sort of a good warmup lift but also didn't want to derp too much after not having done it for a few weeks. Felt good to hit almost all my reps that I wanted (came up a few short on pullups and DB bench). Biked a little after like usual - have also been walking to and from work (only a hair over a mile). Lol at me having driven in the past - takes more time to drive, park and walk than it does to just walk from my place.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-06-2012, 05:55 PM #1348
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Definitely technique right now, got some work time with IronOwl end of this month to clean things up.
You need to roll your IT band, I forget what structure it is, but there's something right at 30 degrees that crosses the lateral condyle. Probably what is bothering you.
Last time I was 200+ was January last year. I was a lot leaner around 195 march last year, then lost some over summer from family emergency and not lifting, then got rhabdo October.
Lol they aren't too bad, strict would be way harder.
5 reps on cleans? Son...Meow
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12-07-2012, 04:09 PM #1349
Will look a little more into my knee/IT band this weekend - thanks for pointing me in the right direction. Aww yeah, more IO time - how long will you get to be home for over break? Probably finals week next week? Best of luck finishing up. Time for you to bulk up over the holiday
And yes, 5 reps - I know you suggest < 3 reps, but I was just trying to get back into the groove (though I suppose I could have done it with less reps).
Friday Workout:
Squat: 275x3 315x3 345x5, 225 2x10
Leg Press: 5p 3x10 (+25 calves each set)
HS Curl: 100 3x10
DB Shrug: 125 3x10
Fast workout had to be fast - after my normal warmup (run + dynamic stretch, which I might add has been great getting back into... I derped hard dropping that) I was only in the weight room for about 30 min. Haven't done leg press in a long time, but I didn't want to do lunges again (suppose I could do Bulgarian sometime too). Here's to being < 220 soon.*Workout Journal: We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat*
http://forum.bodybuilding.com/showthread.php?t=161413673
☆☆☆America Fuk Yeah ¢яєω☆☆☆
XBL: applecat1
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12-08-2012, 12:41 PM #1350
- Join Date: Feb 2008
- Location: California, United States
- Posts: 12,491
- Rep Power: 41405
Cutting?
Deload Week, new program Monday.
Fasted
1 scoop FXT
9g SNS Citrulline Malate
Low Bar SQ
45x3x10
135x2x5
225x2x3
275x1
+suit bottoms
315x3
+belt
365x3
405x3
Easy, but awkward. Reached depth on 405, 365 wasn't enough weight. This is my deload week, so I didn't go heavy.
Snatch
40kgx5x3
CG Paused Bench
95x20
135x3x10
Pullups
BWx25
BWx20
BWx5
Messing around with pullups, easy 25 before I ran out of breath.Meow
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