Nom Z's 5/3/1 Journal

**Nom Z** · 10-11-2009, 08:38 PM

Oh hai guise, trying to get stronger and bigger with 5/3/1.

I'm 6'1'' 177lbs at the moment. Currently on the last day of week 3, wave 1.

Maxes for 5/3/1:
350 BoxSQ
215 B
150 MP
440 D

E1RM's based off rep maxes to date
400 BSQ, 300x10
215 B, 175x8
500 D, 380x10

Bench has always been weak, but is more so now because of a pec injury I first experienced last October. Been struggling with it ever since then, a combo of a buildup of scar tissue and a strained tendon in my right pec. I've seen several chiropractors, one gave me a few exercises that take the constant pain and tightness away. Any advice or experience with this issue is welcome!

Diet is ~4k of clean and dirty foods, usually eat every 3-4 hours. Not keeping track of macros at the moment, not until strength or weight stall out. Been doing parallel box squats to keep my form correct. Will remove it during deload next week to see how my form is.

Current Physique:

**Nom Z** · 10-11-2009, 08:43 PM

Today, deadlift + accessory.

Deadlift deload each rep
45x8
135x8
225x3
working sets
295x5
340x3
380x10 add belt n straps

Pendlay Row
155x6
175x6
185x6
185x6

Fat Bar Pullups
BWx15
+25x6
+25x6
BWx15

DB Hammer Curl
50x8
50x8
40x8
35x8

Farmer's Walk...DB Spider Curl back to back
90'sx60yd...20x12
90'sx60yd...20x12
90'sx60yd...20x12

Great workout, have a video of the deadlift but my friend's jailbroken iphone is messing up, not sure if it will upload, if not, another time. I'm training grip seperately, so using straps till it's up to speed. Fine, no more straps next deadlifts :facepalm:

**XanderMander** · 10-11-2009, 08:44 PM

First

I ****ING WIN BITCH!!!!!!!!!!!!!

By the way, you should prolly put this in the female bb section if you are going to use straps.

**batmanman** · 10-11-2009, 09:04 PM

nice deadlifts queer... wish i could lift that much...

**TheIronOwl** · 10-11-2009, 09:15 PM

**Unst0pp4bl3** · 10-11-2009, 09:20 PM

what are DB spider curls?

oh and in

**lilsteve83709** · 10-11-2009, 11:10 PM

lets get jacked!

**Nom Z** · 10-12-2009, 07:45 PM

Originally Posted by XanderMander

First

I ****ING WIN BITCH!!!!!!!!!!!!!

By the way, you should prolly put this in the female bb section if you are going to use straps.

You get your way this time, the following workouts shall all be strap free.

Originally Posted by batmanman

nice deadlifts queer... wish i could lift that much...

Wish I could bench as much as you...

Originally Posted by Unst0pp4bl3

what are DB spider curls?

oh and in

You better be in.

Originally Posted by lilsteve83709

lets get jacked!

GET HUGE DAWG

Today, bench + accessory.

Bench wide grip paused
45x10
135x6
working sets
150x5
165x3
185x8

Dips
BWx12
+25x3x8

Tate Press
20x12
30x10
35x8
40x6 + 6 neutral presses

Pec Deck ya I know...
120x3x10

Standing Cable Crunch need to bring my bands for these
55x3x15

CoC Gripper
#1x3x3

Tried a wider grip than normal, I usually use a close grip to protect my pec. Felt fine today, will be trying a wider grip next time. Used the pec deck today, never do, to stretch my pecs. Strong tit pump.

TheIronOwl pointed out I've been doing my accessory work wrong, will be switching it after the deload starting wednesday to this:

Squat=hammies/lower back/abs
Bench=vertical pull (pullups, etc.)
DL=quads/lower back/abs
Press=horizontal pull (row,facepull, etc)

**TheIronOwl** · 10-12-2009, 09:34 PM

I didn't say that it was wrong lol, I just offered an alternative that I use.

**Nom Z** · 10-12-2009, 09:38 PM

Originally Posted by TheIronOwl

I didn't say that it was wrong lol, I just offered an alternative that I use.

Your way = correct way.

**XanderMander** · 10-13-2009, 12:42 AM

Originally Posted by Nom Z

Your way = correct way.

ya i pretty much do whatever zac says.... hes a winner

**Nom Z** · 10-13-2009, 12:48 AM

Originally Posted by XanderMander

ya i pretty much do whatever zac says.... hes a winner

Our lil boy, all grown up, making us proud *tear*

**batmanman** · 10-13-2009, 09:09 AM

either you way underestimated your maxes or you have insane slow twitch muscle makeup

when I benched 215 I could do 185 like 4 times on a good day

i wish ironowl would slap me around when I did something wrong...

**Nom Z** · 10-13-2009, 10:55 AM

Originally Posted by batmanman

either you way underestimated your maxes or you have insane slow twitch muscle makeup

when I benched 215 I could do 185 like 4 times on a good day

i wish ironowl would slap me around when I did something wrong...

Combo of both, I underestimated my maxes by 10-15 lbs probably. And I never really been an explosive person...

**TheIronOwl** · 10-13-2009, 11:21 AM

Originally Posted by batmanman

either you way underestimated your maxes or you have insane slow twitch muscle makeup

when I benched 215 I could do 185 like 4 times on a good day

i wish ironowl would slap me around when I did something wrong...

**Nom Z** · 10-15-2009, 07:31 PM

Today, deload military + deadlift.

Military Press
55x5
75x5
85x5

Pullup explosive deadhang
BWx3x8

Deadlift
160x5
205x5
245x5

Front Squat
135x3x5

Borrrrrrrrrring, had two exams in a row today plus mad homework. Didn't really need to deload, but bc of school I just went with it.

**Nom Z** · 10-16-2009, 08:30 PM

Today, squat + accessory, screw deloading.

Squat boxless
45x8
135x8
185x5
working sets
215x5
245x5
280x12 PR belted

SLDL beltless, hook grip
225x3
305x3
325x3
345x3

Hanging Leg Raise feet to OH bar
BWx3x8

Seated Calve Raise
95x15
70x15
70x15

Didn't need to deload anyways. Removed the box to see how my squats were. They were to depth, but uglier. Holy sh!t hook grip is painful, easy sets of SLDL's though.

**XanderMander** · 10-17-2009, 07:43 PM

**** hook grip, FFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUU

squats look good, should have just gone for the widowmaker you bloody bodybuilder

**Galindo62** · 10-17-2009, 07:50 PM

You're a really cool guy man. I might learn some things from this log aswell.

**Nom Z** · 10-17-2009, 09:42 PM

Originally Posted by XanderMander

**** hook grip, FFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUU

squats look good, should have just gone for the widowmaker you bloody bodybuilder

Hook grip made my thumbs sore...Dont hate me because I'm beautiful!

Originally Posted by Galindo62

You're a really cool guy man. I might learn some things from this log aswell.

Lol, thanks, I have a lot to learn myself. Lemme know if you have any questions.

**Torrtrefireto** · 10-18-2009, 09:48 AM

This log looks very intersting! Thats some high rep stuff for your workings sets on deadlift and squat so far, 10 and 11 I think. I'm impressed.

With your pec injury it doesn't hurt to bench with a wide grip? I would figure that would force you to flare the elbows out and put more strain on it, but as long as it works right>

**lilsteve83709** · 10-18-2009, 10:34 AM

nice job Nomzzz.

**Nom Z** · 10-18-2009, 11:04 AM

Originally Posted by Torrtrefireto

This log looks very intersting! Thats some high rep stuff for your workings sets on deadlift and squat so far, 10 and 11 I think. I'm impressed.

With your pec injury it doesn't hurt to bench with a wide grip? I would figure that would force you to flare the elbows out and put more strain on it, but as long as it works right>

I underestimated my maxes, so I've been hitting higher reps with the final set.

Ya wide grip aggravates my pec more, but I have extremely long arms and it's ridiculous to try and bench with a close grip. Just gonna keep trying wide and see how it goes.

Originally Posted by lilsteve83709

nice job Nomzzz.

Thanks brah, heard your sick, feel better man.

**batmanman** · 10-18-2009, 01:42 PM

ya brah **** hook grip, **** doesnt work for me

and nice high rep squats

**Nom Z** · 10-18-2009, 09:44 PM

Originally Posted by batmanman

ya brah **** hook grip, **** doesnt work for me

and nice high rep squats

I think it was more painful than useful, lol. Thanks brah, legs are sore as balls today.

Today, military + accessory.

Military
45x10
95x5
105x5
120x5

Floor Press paused
115x5
185x6
185x4
185x4

Lat Pulldown wide
200x5x5

Hammer Curl
30x10
50x8
60x6
40x8

Forearm Roll-Up
10x2
10x1.5
10x1

Weak pressing is weak.

**Galindo62** · 10-18-2009, 10:09 PM

What's your lifting/training history?

**Nom Z** · 10-18-2009, 10:17 PM

Originally Posted by Galindo62

What's your lifting/training history?

Messed around in the gym senior year of high school, ended highschool at 155. Didn't know much about diet freshman year, but just lifted weights, got to 165. Second year, got diet and training down better, didn't really follow a specific routine until TheIronOwl made me one, got up to 185. Here I am 3rd year 177ish training for strength now. Looking to hit 405/235/500 by the end of the year maybe...

**Galindo62** · 10-18-2009, 10:22 PM

Originally Posted by Nom Z

Messed around in the gym senior year of high school, ended highschool at 155. Didn't know much about diet freshman year, but just lifted weights, got to 165. Second year, got diet and training down better, didn't really follow a specific routine until TheIronOwl made me one, got up to 185. Here I am 3rd year 177ish training for strength now. Looking to hit 405/235/500 by the end of the year maybe...

Haha nice man.

By the end of this year?

You look great by the way(no homosexual)

**Nom Z** · 10-18-2009, 10:26 PM

Originally Posted by Galindo62

Haha nice man.

By the end of this year?

You look great by the way(no homosexual)

Thanks brah, my back is way ahead of my legs and front.

Ya the end of this year, I'm 350+ and 450+ on squat and deadlift right now, so if I keep training and eating the way I am, I figure I can hit those raw, maybe with wraps.

**Galindo62** · 10-18-2009, 10:31 PM

Originally Posted by Nom Z

Thanks brah, my back is way ahead of my legs and front.

Ya the end of this year, I'm 350+ and 450+ on squat and deadlift right now, so if I keep training and eating the way I am, I figure I can hit those raw, maybe with wraps.

Yeah sounds good man.

I totally missed my goals. I over shot my squat and undershot my deadlift. Bench is probably spot on.

Was trying to finish at 405/275/425

Not gonna hit squat. Deadlift I surprisingly passed it. And bench hopefully will hit.

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