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  1. #1
    Registered User mmorton's Avatar
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    The Mortman Cometh: 5/3/1 Log with a splash of Sheiko

    Ok, been on here long enough and have finally decided to create a journal. More than likely it will be only me on here but if you should decide to sub, i appreciate any comments you may have.

    With that said, my current routine for the past 4 months is 5/3/1. I have seen tremendous results from this program and would recommend it to anyone looking for strength and size gains. I know any routine will work given the determination and goal of the user, but from my experience 5/3/1 has everything I need to meet my goals.

    In the joy of the new year I've decided to take a break for January and attempt Sheiko #37. I'm not expecting significant gains, however it has been a goal of mine for quite a while to give it a go so I figured no better time than the new year!

    Current Stats:
    BW: 235
    BF: 15-16% roughly
    Height: 6'2"

    Goal: (When I get there; as long as it takes)
    Bench 350
    Squat 400
    Deadlift 400

    Current Maxes:
    Bench: 315
    Squat: 350
    Deadlift: 350 (By far my worst lift but working on it) For Sheiko I've reduced my max to 315 to work on my form.

    For those of you unfamiliar with Sheiko, it is the Russian Powerlifting program created by Boris Sheiko. There are many templates with lots and lots of volume. #37 and #29 are considered the beginner programs. 3x/week full body.


    Week 1:

    Monday:
    Bench
    1x5 - 160
    2x4 - 190
    2x3 - 220
    5x3 - 235
    Not too bad. Light warmup and foam rolling in between sets. chalk was heavy and the sweat was flowing. short rest beginning sets, roughly 2 min last sets.

    Squat
    1x5 - 175
    2x5 - 210
    5x5 - 245
    Once I got to the 5x5 i was pretty taxed. 2.5 min rest between these. low bar, 2-3 in below parallel, exploded up. felt good. tough, but effective.

    Dumbbell Fly (Incline)
    5x10 - 25's
    A great rest before next bench session.

    Bench
    1x6 - 160
    2x6 - 190
    4x6 - 205
    4x6's were tough - VERY tough. It's all mental at this point and I pushed through.

    Good Mornings
    5x5 - 190
    Again, a solid finisher. I hate GM's with a passion, mostly because I suck at them.

    Duration: 1:40

    Cardio
    Low intensity - 20 min treadmill on incline of 15 @ 4.4 mph. 400kcal per the computer. easy cool down.

    Absolutely crazy session. I felt good and still feel good. Hunger will be at an all time high I can already tell!

    Now off to watch the South Carolina game! Go Cocks!
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  2. #2
    Prep Coach NaturalPursuit's Avatar
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    Glad to see more journals poppin' up! goodluck with everything!
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  3. #3
    Registered User mmorton's Avatar
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    thanks man. i keep it all on pen and pad and finally decided to track it here.
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  4. #4
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    Originally Posted by mmorton View Post
    thanks man. i keep it all on pen and pad and finally decided to track it here.
    Best way to do it! Lookin forward to seein some of your workouts
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  5. #5
    Registered User mmorton's Avatar
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    Week 1:
    Tuesday

    Rest Day

    Every muscle in my body is sore. Haven't had this feeling in a while. My body will adjust. DL day tomorrow. FML
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  6. #6
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    Originally Posted by mmorton View Post
    DL day tomorrow. FML
    Look forward to those DL's!!!! GROW LIKE CRAZY WITH DL'S!!!
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  7. #7
    Registered User mmorton's Avatar
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    Week 1
    Wednesday

    DL
    1x5 - 160
    1x5 - 190
    3x4 - 225
    4x3 - 235

    felt good on these. solid pulls

    Incline Bench
    6x4 - 205

    Nice cool down. chest was still sore from monday so this helped pump some blood in there

    Dips
    5x5 - BW wasn't even going to attempt weight.. starting easy and moving gradually = key to success

    Rack Pulls
    1x5 - 160
    2x5 - 190
    2x4 - 225
    4x3 - 250

    Pulls felt great. Chalked up a bunch.. hands were beat up as well as shins but all worth it in the end..

    GHR
    5x5-BW
    LOVE these.

    Decline Crunches
    2x15 - BW
    This was a solid finisher - tough, but effective.

    Duration:
    1:45

    Pushing cardio until tomorrow as I am spent! Funny thing is I wasn't exhausted from the volume, but more sore in my hands and shins.. to be expected with the volume i suppose.. good thing is the volume itself isn't the issue and my hands/shins will adjust soon.

    Can't wait for 8 hrs of work today! Green Tea here i come!
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  8. #8
    Registered User mmorton's Avatar
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    Week 1
    Thursday

    Active Recovery Day

    20 min treadmill - low intensity 15 incline 4.4 mph 450kcal

    feeling good from DL's yesterday.. good kind of sore...
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  9. #9
    Registered User mmorton's Avatar
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    Week 1
    Friday
    Bench Press
    1x7 - 160
    1x6 - 175
    1x5 - 190
    1x4 - 205
    2x3 - 225
    2x2 - 240
    2x3 - 225
    1x4 - 205
    1x6 - 190
    1x8 - 175
    1x10 - 160

    nice reps and sets here.. nothing too crazy.. shoulders and upper back still sore from wednesday so fighting to keep shoulder blades pinched posed an added challenge!

    DB Fly (Incline)
    5x10 - 35's
    Easy cooldown

    Squat
    1x5 - 175
    2x4 - 210
    2x3 - 245
    5x3 - 265

    Good session overall. had tons of energy today.. no real issues moving weight.

    Tri Pushdowns (V-bar)
    5x10 - 1@65, 4@75

    pushdowns have always been easy to me..

    GHR
    5x5


    Cardio
    Low intensity - 20 min Treadmill 15 incline@4.4 mph (18 min) 3.5 (2 min) 427 kcal


    Hell of a day!
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  10. #10
    Registered User Amplifiedxx's Avatar
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    I'm in here now.
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  11. #11
    Registered User mmorton's Avatar
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    Week 1
    Saturday

    Cardio
    Treadmill - low intensity

    25 min total 460kcal 10 min run @6.00 avg , 10 min 15 incline, 4.4mph, 5 min cooldown

    can't wait for 2 separate squat sessions on Monday!!
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  12. #12
    Registered User Amplifiedxx's Avatar
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    [QUOTE/] can't wait for 2 separate squat sessions on Monday!! [/QUOTE]

    Uhh
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  13. #13
    Registered User mmorton's Avatar
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    Originally Posted by Amplifiedxx View Post
    [QUOTE/] can't wait for 2 separate squat sessions on Monday!!
    Uhh[/QUOTE]

    haha 16 sets ftw!
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  14. #14
    Registered User mmorton's Avatar
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    Week 2
    Monday

    Squat
    1x5 - 175
    2x4 - 210
    2x3 - 245
    5x2 - 280

    These felt good. definitely needed the foam roller this morning! Body is getting accustomed to the volume!

    Bench
    1x5 - 160
    1x4 - 190
    2x3 - 225
    5x2 - 255

    The last set was killer. My head was telling me i was tired at set 3, but i knew i really wasn't.. focused and pounded the last 2 sets out!

    A) DB Fly
    5x10 - 40s

    B) Pushups (Decline) 5x10 BW

    A, B, rest - style here.. def taxing but still a nice cool down before next round of squats


    Squat
    1x3 - 195
    1x3 - 230
    4x3 - 265

    Still had nice, solid depth and explosiveness.

    GM
    5x5 - 210

    These were a lot easier than the 190 last week.

    Duration: 1:40
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  15. #15
    Registered User mmorton's Avatar
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    Week 2
    Tuesday

    LISS run 20 min 2.2 miles 388kcal
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  16. #16
    Registered User mmorton's Avatar
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    Week 2
    Wednesday

    DL (Pause at Knees)
    3x4 - 225
    2x4 - 265
    2x4 - 315

    Since I set my DL lower than my actual max, i upped the weights today.. feeling good so i figured why not?

    Bench
    1x5 - 160
    2x5 - 190
    5x4 - 225

    All of these felt great. Bench is really improving due to the 3/week pressing.

    DB Fly (Incline)
    5x10 - 40s

    DL
    2x4 - 225
    2x3 - 265
    5x3 - 295

    My hands were on fire after these! Callouses opened on one! ouch..

    GHR
    5x5 - BW

    After all the deads, these were tough.

    Rest up for Friday!
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  17. #17
    Registered User Amplifiedxx's Avatar
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    Sheiko looks like it would be the death of me
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  18. #18
    Registered User mmorton's Avatar
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    Originally Posted by Amplifiedxx View Post
    Sheiko looks like it would be the death of me
    i'm surprisingly responding well to it.. the callous thing is a pain but nothing i can't live with.. def not a long term deal though.. month or two should do every now and again.
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  19. #19
    Registered User mmorton's Avatar
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    Week 2
    Friday

    Squat
    1x4 - 175
    1x4 - 210
    2x3 - 245
    6x3 - 265

    Light PVC and Foam rolling beforehand.. good working sets..

    Bench
    1x6 - 160
    1x5 - 190
    2x4 - 225
    2x3 - 235
    2x2 - 255
    1x4 - 235
    1x5 - 225
    1x6 - 190
    1x7 - 160

    These are prob my fav part of Sheiko. Always look forward to these sets.

    DB Fly (Incline)
    5x10 - 45s

    Tri Pushdowns (V bar)
    5x10 - 75

    Squat
    1x3 - 195
    1x3 - 230
    4x2 - 265

    These felt great. Set 3 of the doubles I went ahead with 4 reps instead of 2 cutting it down to 3 total sets..

    GHR
    5x5 - BW

    Duration: 2 hrs

    The second round of squats took up a bit more time than the usual 1:40.. Well Worth it.

    Cardio tomorrow. Food now.
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  20. #20
    Registered User mmorton's Avatar
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    Week 2
    Saturday

    LISS Treadmill 2.3 miles 400 kcal 20 min
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  21. #21
    Registered User mmorton's Avatar
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    From Friday's Workout

    One of the 6x3 - 265


    One of the 6x3 - 265


    255x2
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  22. #22
    Registered User mmorton's Avatar
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    Week 3
    Monday
    Squat
    1x5 - 175
    2x4 - 210
    2x3 - 245
    5x3 - 280

    All felt pretty good.. last few sets were tough

    Bench
    1x5 - 160
    1x4 - 190
    2x3 - 225
    5x3 - 255

    Five sets of 3 was the same as the 2x2 from Friday.. practiced a slight pause at the bottom of the first rep of each set.

    DB Fly Flat
    5x10 - 50s

    superset with

    Pushups (Decline) 5x10

    a good pump from these.

    Squat
    1x5 - 175
    1x5 - 210
    5x5 - 245
    Only did 4 sets of the 245.. 3x5 and then 1x10
    5 reps was super easy and I had it in me so I pushed out 10! Who needs cardio after a final set like that? heart was pumping!

    Abs
    3x10 - Ab wheel

    Sushi buffet for lunch. Best part of the day.
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  23. #23
    Registered User Amplifiedxx's Avatar
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    Strong Squatz
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  24. #24
    Registered User mmorton's Avatar
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    Week 3
    Wednesday

    DL (pause at knee)
    1x4 - 160
    2x4 - 225
    2x4 - 245
    4x4 - 275
    grip was shot on last ones..

    Bench
    1x6 - 160
    1x5 - 190
    2x4 - 225
    2x3 - 240
    2x2 - 255
    2x3 - 240
    1x4 - 225
    1x5 - 205
    1x6 - 190
    1x7 - 175
    1x8 - 155
    Pyramid from Fri. lil tougher due to the DL but not hard..

    DB Fly Incline
    5x10 -40s

    Rack Pulls
    3x5 - 225
    4x4 - 275
    Had to switch to straps.. The callouses are ridiculous from these..

    GHR
    5x5 -BW

    Swiss Ball Crunch
    3x10

    DL day is by far the hardest day of these.. coming along but a rough one indeed.

    Duration: 2hrs
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  25. #25
    FATHLETIC NC_Tarheel's Avatar
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    Subbed

    What age/class you competing in??
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  26. #26
    Registered User FrmrHoss's Avatar
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    I guess I will sub too.... even though this log seems more boring than it should be. MORE VIDEOS.
    New log: http://forum.bodybuilding.com/showthread.php?t=144101461
    Best meet lifts: 424/303/551 (93kg)
    Best gym lifts: 420/290/565
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  27. #27
    Registered User mmorton's Avatar
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    Originally Posted by NC_Tarheel View Post
    Subbed

    What age/class you competing in??
    if all goes well 220@28yrs old.. dl is the weak however.
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  28. #28
    Registered User mmorton's Avatar
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    Originally Posted by FrmrHoss View Post
    I guess I will sub too.... even though this log seems more boring than it should be. MORE VIDEOS.
    might learn something
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  29. #29
    Registered User mmorton's Avatar
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    Week 3
    Thursday

    LISS Treadmill 5k 535kcal 30min
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  30. #30
    FATHLETIC NC_Tarheel's Avatar
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    NC_Tarheel is offline
    Originally Posted by mmorton View Post
    if all goes well 220@28yrs old.. dl is the weak however.
    Just making sure you're not in my class Don't feel bad...I bench less than most 7th graders
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