Foundation of Fitness

[ddog171]

Good job with those squats. What's in store for 1+ next week?

175 for press, 405 for deads, 295 bench and 335 for squats.

[Juggernaut0]

175 for press, 405 for deads, 295 bench and 335 for squats.

Noice. Good job man.

[ddog171]

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%

[HARRYBEAST]

Lol for me OHP is always that way. Some weaks I can press 225 others 205 seems heavy. you never know.

[Jasonk282]

Lol for me OHP is always that way. Some weaks I can press 225 others 205 seems heavy. you never know.

Same here. I missed reps last cycle on my 3 rep week...then hit the reps the following week.

[ddog171]

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.

[Jasonk282]

Damn 405 for 3 reps...nice pulling. Yeah your form is off, but it wsa a PR pull so it's probably going to happen and at least you know why it happened.

[HARRYBEAST]

Hell Yeah! Nice PR!

[ddog171]

Damn 405 for 3 reps...nice pulling. Yeah your form is off, but it wsa a PR pull so it's probably going to happen and at least you know why it happened.

The first and second rep I felt tight and thought they were decent pulls. Wasn't expecting to do the third but I felt good and just started pulling without resetting. Need to keep my concentration.

[jshaw5]

Nice job man, 4 plates for reps is awesome. Didn't look too difficult either.

[ddog171]

Hell Yeah! Nice PR!

Thanks!

[ddog171]

Nice job man, 4 plates for reps is awesome. Didn't look too difficult either.

Thanks. Was kind of pumped for the set. Wasn't expecting the third pull but decided to go for it.

[ddog171]

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% incline

[HARRYBEAST]

Negged for not posting that article before my bench day today!

Reading it now

[MatTheCur]

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, dawg

[ddog171]

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.

[ddog171]

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.

[MatTheCur]

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.

You've had a FANTASTIC run with 5/3/1... Can't wait to see what you can gain from cycling into another program!

[ddog171]

You've had a FANTASTIC run with 5/3/1... Can't wait to see what you can gain from cycling into another program!

Thanks, I will be returning to 5/3/1 in the future as I like the simplicity and the changing of accessories to keep it fresh, but I think it is time for something new.

[Jasonk282]

I'm in for LBR, want to see what it is all about.

[HARRYBEAST]

Will we still be in this log for LBR? I am always up for learning new programs

[ddog171]

Will we still be in this log for LBR? I am always up for learning new programs

Most likely starting a new log, will provide a link. Just getting over the flu, so I have been down and out the last couple of days.

[HARRYBEAST]

Most likely starting a new log, will provide a link. Just getting over the flu, so I have been down and out the last couple of days.

I feel ya there we just keep passing stuff around at my house. My daughter has it now, so its probably my turn again soon

[ddog171]

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:181

Ending 1RM:181 (Reset after I hit a goal weight of 185)

Deadlift:

Starting 1RM:356

Ending 1RM:445

Bench:

Starting 1RM:292

Ending 1RM:305

Squat:

Starting 1RM:356

Ending 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:

Squat: 225 -> 350
Deadlift: 315 -> 450
Bench: 200 -> 315
Press: 115 -> 185
Clean: 115 -> 205
1 mile run time: Sub 7 minutes ( I ran a 7:45 mile on December 12th)

Deadlift: came close on an estimated 1RM to my goal, but no attempt to pull that weight. I might give it a go after the first strength cycle of my new program.
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.

[HARRYBEAST]

Are you posting a link to the new log in here?

[ddog171]

Are you posting a link to the new log in here?

Here you go:

New Log Link: http://forum.bodybuilding.com/showth...hp?t=150698083