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Thread: Foundation of Fitness
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12-09-2012, 07:30 AM #601
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12-09-2012, 07:44 AM #602
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12-10-2012, 09:13 AM #603
5/3/1
Cycle 10 Week 3 Workout 1
12/10/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Press
10 x 45
5 x 75
5 x 90
3 x 110
5 x 135
3 x 155
1 x 175
5 x 135 -> Drop Set
175 was a tough grinder for me. I got 170 for 3 last cycle, and now I barely got one rep five pounds heavier.
Dips
1 x 10 x BW
4 x 8 x BW
Chins
5 x 6 x BW
Push ups
30
23
Fried after these.
Conditioning
15:00 treadmill run at 6.4 @ 1%My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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12-11-2012, 06:44 AM #604
Lol for me OHP is always that way. Some weaks I can press 225 others 205 seems heavy. you never know.
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-11-2012, 07:53 AM #605
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12-11-2012, 08:35 AM #606
5/3/1
Cycle 10 Week 3 Workout 2
12/11/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Deadlift
5 x 165
5 x 215
3 x 255
5 x 315
3 x 365
3 x 405 PR
Heck yeah! The first workset of 315 felt very light, 365 felt kind of heavy, but 405 felt great. The last rep at 405 I was not set for the pull and my back was very rounded, need to watch my form. This puts my estimated 1RM at 445. Not too shabby.
Standing Leg Curls (1 leg)
5 x 10 x 60
Pike Sit ups
5 x 12
Standing Smith Machine Calf Raises
5 x 12 x 185
Pullups
Did not do.
Conditioning
Did not do.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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12-11-2012, 08:45 AM #607
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12-11-2012, 10:52 AM #608
Hell Yeah! Nice PR!
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-11-2012, 12:58 PM #609
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12-12-2012, 08:55 AM #610
Nice job man, 4 plates for reps is awesome. Didn't look too difficult either.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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12-12-2012, 06:14 PM #611
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12-12-2012, 06:15 PM #612
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12-13-2012, 08:52 AM #613
Cycle 10 Week 3 Workout 3
12/13/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Bench
1 x 10 x 45
1 x 5 x 125
1 x 5 x 155
1 x 3 x 185
1 x 5 x 230
1 x 3 x 260
1 x 1 x 295
So, I tried a new setup (even though I was never really doing one) that I read here:
http://www.t-nation.com/free_online_..._press_seminar
I have seen jshaw perform this type of setup on his videos, so I thought I would give it a try. It work! I had a tight arch and felt solid trough out the entire movement. Will definitely keep at it.
The first rep at 295 went up easy, thought I had a second one in me, but stalled halfway up.
Rows
3 x 10 x 170
Pushups
4 x 18
1 x 15
87 total reps, same as last week.
Chin ups
Did not do.
Conditioning
10 x 1:00 @ 8.8/1:00 @ 3.0 at 1% inclineMy Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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12-13-2012, 10:57 AM #614
Negged for not posting that article before my bench day today!
Reading it nowThe Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-13-2012, 11:13 AM #615
Good article... That pretty much summarizes the whole "So you think you can bench" series by Dave Tate on youtube. Good read; I'll have a more in depth look at it afterwards.
Awesome work as per usual, dawgProud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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12-14-2012, 08:25 AM #616
5/3/1
Cycle 10 Week 3 Workout 4
12/14/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
3 x 5 of 30” Box jumps.
These are a great warmup for squats. If you can give them a try.
Squats
1 x 10 x 45
1 x 5 x 140
1 x 5 x 180
1 x 3 x 215
1 x 5 x 265
1 x 3 x 300
1 x 2 x 335
1 x 7 x 265 – Drop set
Not that great of a day under the bar. On my top set of 335 the bar felt funny on my back like the right side was heavier, re racked, made sure the weight was right, and then went back at it, and it still felt off.
One leg squats
5 x 16 x BW (8 each leg)
Was walking funny after these.
Standing Calf Raises
5 x 12 x 195
Pullups
Did not do.
Decline Situps
4 x 15
No cramps today on the situps or calf rasises.
Conditioning
Did not do.
Conditioning tomorrow and then it is on to deload week.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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12-21-2012, 08:14 AM #617
5/3/1
Cycle 10 Week 4 Workout 2 DELOAD
12/21/2012
Warmup
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
3 x 5 30” box jumps
Squat
10 x 45
5 x 135
5 x 185
5 x 225
Press
1 x 10 x 45
1 x 5 x 75
1 x 5 x 95
1 x 5 x 115
Boring deload, but I really wasn’t feeling the workout. Also, today was the last 5/3/1 workout. I am going to take the next week off and mess around weights to see what I need for my new program. On 12/31/2012 I will be starting Paul Carter’s LRB 365. It is a year long plan that cycles through strength, conditioning and mass. The strength and conditioning that he has lines up with some of the personal and professional goals that I have set for myself this year, so it will be a good fit. I will be giving a synopsis of my run at 5/3/1 in a day or two.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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12-21-2012, 08:22 AM #618
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12-21-2012, 09:05 AM #619
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12-21-2012, 09:08 AM #620
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12-26-2012, 06:32 AM #621
Will we still be in this log for LBR? I am always up for learning new programs
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-26-2012, 03:24 PM #622
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12-27-2012, 05:42 AM #623The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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12-29-2012, 06:59 AM #624
End of the Road for 5/3/1 (for now)
On December 31, I will starting a new workout program, LRB 365, all that information can be found here:
New Log Link: http://forum.bodybuilding.com/showth...hp?t=150698083
So for my review of 5/3/1 first some numbers,
Begining weight (Jan 1): 239 Lbs.
Ending weight (Dec 29): 226 (This is two days post flu, before flu I was 228 and during the flu I was down to about 224).
Pretty excited about that, didn't get down to 225, but I am happy under 230.
Lifts (estimated):
Press:Starting 1RM:181Ending 1RM:181 (Reset after I hit a goal weight of 185)Deadlift:Starting 1RM:356Ending 1RM:445Bench:Starting 1RM:292Ending 1RM:305Squat:Starting 1RM:356Ending 1RM:357 (Reset after I hit a goal weight of 360. Best lift in this was 350 x 3)
The best lift progress was obviously my Deadlift, which I started below the recommended 90% of 1RM to start, and I ended up adding about 100 lbs to my estimated max. Not too shabby.
When I run 5/3/1 again I will most likely start a little lower than the 90% Wendler recommends to start off at. I am thinking something along the lines of 80-85%. This will give me more time to get higher reps on the plus sets for a couple more weeks and give me a little more of a running start to keep the momentum going.
As for my goals that I set out for this year:
Originally Posted by Ddog171
Bench: came close, and I think I could hit that weight fresh right now. This is the goal weight I am putting in for the first strength cycle, and might give it a go after it.
Press: Hit this goal a couple of months back, and had to reset.
Squat: Hit this goal +10lbs and 3 reps (360 x 1, 350 x 3)
Clean: Stopped doing these.
1 mile run time: Didn't hit this. But I know my conditioning at the end of the year was pretty spot on as some of the conditioning I was doing were PRs for me.
Overall, a pretty good year. I am going to be a little more conservative with my goals next year and see where it takes me. Hope to see you all in the new log.My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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01-02-2013, 06:39 AM #625
Are you posting a link to the new log in here?
The Beast Journey to Elite
http://forum.bodybuilding.com/showthread.php?t=169406293
Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400
Proud member of Team Ogre
"Everybody wants to be strong but most people just don't want to work that hard"
Instagram: harrylifter
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01-02-2013, 08:03 AM #626
Here you go:
New Log Link: http://forum.bodybuilding.com/showth...hp?t=150698083My Journal (LRB 365):
http://forum.bodybuilding.com/showthread.php?t=150698083
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