5/3/1 & PHAT hybrid CUTTING log!

[hiimnotcool]

I figured I'd start a log because I've been reading every other 5/3/1 log in this section. I'm far from a powerlifter, been lifting for a year, but for the first time I'm focusing on getting strong instead of just worrying about gaining muscle. I know now that getting strong will lead to gaining muscle by default!


Body weight is 203. Been cutting since January 8th and started at 217. I'm eating 2000-2700 calories a day. Not too strict about it to be honest. I also do cardio a few times a week on the elliptical machine.


I'm on my second 2nd Cycle of 5/3/1 and have sort of switched it up a bit to doing:

http://www.muscleandstrength.com/wor...-training.html

I'm a big fan of higher volume and I did PHAT for 6 months with good results. Anyways, on to the workout!


Today was Power Day 5/3/1 week

Bench Press:
95x5
135x5
WorkSets
155x5
175x3
195x6

Bench is a real weak point for me. Hoping to be repping 225 by June or July.
----------------------------

Deadlift:
135x5
185x3
WorkSets
225x5
275x3
295x10!!!

I was super pleased with this effort. Last week I did 305x3 which was really difficult and was really disappointed. My previous best was 285x8 for deadlifts so this is a good sign!

-----------------
Bodyweight dips
x10,10,10

Gonna do it with 25 pound plate next time. I usually do 3-5 sets of 4-6 with 25 pounds but figured I'd do higher reps today.
--------------
DB Incline fly
40x10
40x7

Ehhh...these sort of hurt my shoulder. Think I'll do Barbell Incline or Hammer Strength Incline next time.
-------------------------
DB Rows
90x6
90x8

I like these but will probably switch to barbell rows for this day just because it's a power day and I figure barbell allows the most weight to be moved.
--------------------
Hammer Strength Pulldowns
167x8
167x8

Felt good. I should probably switch these out for chinups. I just hate doing chins because I suck at them. Can barely do 5 X bodyweight.
-----------------
Barbell Curls
80x6 ezbar
70x6 straight bar
70x5 straight bar

Didn't push myself really hard on these. Oh well not too big of a deal.
----------------
Smith Close Grip Bench
135x10
145x8
145x8
155x6

I like these. Never really did CGBP in my routines but keep seeing how great they are for triceps which is a major lagging area for me.

[Filmbuff81]

Awesome job.

Whole lotta volume and a whole lotta deadlifts.

295x10 is pretty badass.

[hiimnotcool]

Todays workout was okay. I don't know but I just feel a little off about it for some reason. Anyways, the 2nd cycle is over for 5/3/1 so it's time to recalculate. I haven't been doing the deload week because my lifts just aren't very high. I feel better just going into the next cycle until I feel that I need it.


Squat
45X5
95X5
135X3
WorkSet
185x5
210x3
235x6

Last rep was really bad. Last week I got 225x7 and felt good about it so this week I should feel real good about getting only 1 less rep with 10 pounds. But last week the 225x7 felt like I had a couple more in me but my wrists were in a weird position. This week the 235 felt heavy.


RDL
185X10
195X10
225X6

These were easy. Could have done 10 with the 225 but got a bit lazy midset.


Anddddddd....that was it for my workout today. I went at 5pm and I'm used to going at noon so maybe that explains the shift in how I feel about it. Either way, tomorrow is my rest day but I'll probably end up going and doing 30-45 minutes of cardio.

[Filmbuff81]

Good job even with feeling like crap.

I noticed that my workouts after work suffer more than if I go at 6am on a fairly empty stomach.

2pm seems to be my cutoff for feeling really good working out.

Might just be my laziness gene.

I remember seeing an article by wendler recently called "deload without a deload"

You basically do week 1 minus accessory work and no AMRAP on the final set.

So you do 65-75-85%. Maybe that'll work for you so you get a mini deload.

Even if the weights aren't "big" they are still taxing your body, so taking the back-off before you actually need it may help you feel more refreshed.

[hiimnotcool]

Thanks for the response. Maybe I'll do that!


Today I went and did Overhead Press even though it was supposed to be my off day...I just love going to the gym!!

Bodyweight down to 200.8 this morning. That's a total of 16 pounds last in 2 and a half months. Pretty good rate of loss I'd say.



OHP
80X5
90X5
105X3
120X5

Still getting used to these. I sort of feel like there's not enough work sets for these so I might pyramid up to the as many reps possible set then pyramid back down.
-----------------
Seated DB Shoulder Press
55x10
55x10
55x10

Felt really good. I'll move up to the 60's next week. Is it normal/expected for my DB shoulder press to be higher than the barbell shoulder press?
--------------
Upright Rows
90x6
90x6
90x8

For the first time these didn't hurt my shoulder. I narrowed my grip to where my hands were about 6 inches apart and stopped when my arms were parallel with shoulders. These are gonna be great because I felt it in my traps/forearms as well.
-----------
DB Side Lateral Raise
15x10
15x12
15x10

I usually use the cables but I think i'll stick with dumbbells from now on. Definitely gives a great shoulder pump.


Overall this workout was a success. Gonna re-calculate my cycle 3 numbers and prepare for next week!!

[Filmbuff81]

Nice job.

It could be a matter of your grip placement on OHP.

DB's allow you to get into a little more natural position. You don't need to avoid your head to push up.

Also from what I understand I believe you are able to push more weight when seated since your body doesn't need to stabilize your core as much.

I can't claim to know that last point for sure, but I do know that the combo of the placement of your grip on the barbell vs dumbbells can make a distinct difference.

Either way those are some solid numbers!

[hiimnotcool]

Today was chest&arms. No 5/3/1 scheme.

Smith Incline Bench
155x8
155x8
155x8

Hammer Strength Chest
167x10
167x8
167x10

Cable Flies
40x12
50x12
50x12

Hammer Curls
25x12
30x10
35x8


Incline DB Curls
20x12
20x10


Tricep Rope Pushdown
40x12
45x12

Reverse Tricep Pushdown w/Straight Bar
70x12
70x12


Skullcrushers
50x8
50x12


Cardio for 30 minutes on elliptical


Good workout!!

[hiimnotcool]

Re-vamped my routine to a 4 day per week split. Still pretty high volume because I respond better to that. It's basically a Leg/Back/Bi & Chest/Shoulder/Tri split rotated.

Day 1: Deadlift
Conventional Deadlift-310 Training Max (345 1rm)
Week 1: 210x5, 240x5, 270x5+
Week 2: 225X3, 255X3, 290x3+
Week 3: 240X5, 270X3, 305x1+
Deload if needed or recalculate after week 3

B: Squats 3-5x8-12
C: Barbell Good Morning 3x8-12
D: Barbell Row 3x6-10
E: Reverse Close Grip Pulldown 4x6-10
F: Barbell Curls 2x6-10


Day 2: OHP
Overhead Press-125 Training Max (135 1rm)
Week 1: 85x5, 100x5, 110x5
Week 2: 90x3, 105x3, 115x3+
Week 3: 100x5, 110x3, 125x1+

B: DB Incline Press 5x6-10
C: Upright Rows 2x6-10
D: DB Side Lateral Raise 2-3x8-12
E: Face Pull 3x8-12
F: Tricep Pushdown 4x10-12


OFF:


Day 3: Squat
BB Squat-250 Training Max (265 1rm)
Week 1: 170x5, 195x5, 220x5
Week 2: 185X3, 205X3, 230x3+
Week 3: 195X5, 220X3, 245x1+

B: Romanian Deadlift 4x6-10
C: Hyperextensions 3x8-12
D: DB Rows 4x6-10
E: Chin Ups 3xFailure
F: DB Incline Curl 3x8-12



Day 4: Bench Press
BB Flat Bench-205 Training Max (220 1rm)
Week 1: 135x5, 160x5, 180x5+
Week 2: 145X3, 170X3, 190x3+
Week 3: 160X5, 180X3, 200x1+

B: DB Shoulder Press 5x6-10
C: Dips 3x6-10
D: Smith Incline Press 3x6-10
E: Barbell Shrugs 3x8-12
F: Skullcrushers 3x8-12


How does this look? Do you see any exercises that you'd replace for something else? I feel that it's pretty balanced but am open to suggestions.

[Filmbuff81]

If you can maintain that volume and not be burnt out after the first couple weeks, more power to you.

[hiimnotcool]

Good workout today! My first day of my 3rd cycle but today I did 3's because I wanted to do a couple of singles at the end.


Deadlift
WU: 135x5
185x5
Working Sets:
225x3
275x3
295x3

Singles:
315X1
335X1

Everything went good here. The 315 was really easy and the 335 wasn't too difficult either. My 1 rep max was 345 when starting the program so I'm probably a little bit past that now.
----------
Squats
155x6
165x6
175x6
185x6

Easy. Went through them fast because somebody was waiting for the rack. Probably should have did more reps on each set but no biggie.
---------------------------------------
Seated Leg Curls. Did these in place of Good Mornings today because the guy wanted the rack. Will do Good Mornings on Squat day this week.
135x10
135x10
135x10

These actually hit the hamstrings really hard. I might incorporate them on Deadlift day from now on regardless.
----------------------------------
Hyperextensions
+25 pound plateX10
+35 poundX8
+35 poundX12

Felt nice. Great pump in the back and hamstrings.
------------------------------
Barbell Curl
70x10
70x10
70x8

Not a big fan of these anymore but I'll keep them in the routine because they're the best bicep exercise.
-------------------------------
Decline Situps
x10
x12
x12

[Filmbuff81]

Looking good.

I might have to try pushing a few singles next cycle.

[hiimnotcool]

Thx man! I think doing heavy singles at least once per week will be beneficial. I'll probably only do them with DL and squats though.

Forgot to log my OHP day on Tuesday. I have squats today.


OHP
80X5
100X5
110X8
------
DB Incline
60x10
65x8
65x8
65x8
70x6
----------
Barbell Row
170x10
170x8
140x10
140x10
------------------
CloseGrip Reverse PD
120X12
125X12
135X12
160X6
-------------------
Tricep Pushdown
100x12
90x12
60x12
30x18
-----------------
Face Pulls
100x15
100x15
80x15

[hiimnotcool]

Squats today. I decided to some more volume today because I was feeling in the zone. The first couple of sets sucked but then it was like a switch turned on and I just wanted to do more lol.

My cut is going alright. Still hovering around 200. Fluctuating between 200-203 most days. I'll probably start doing cardio at least 2 days per week to try and get it moving again. I'm only interested in reaching 15% then I'll start bulking. I'm at around 20% at the moment. Fat I know.




WU
45x5
95x5
135x3
155x3
Working Sets
185x3
205x3 (this felt kind of heavy for some reason)
230x3 (felt really heavy so i was sort of getting pissed)
225x3 felt great
225x3 great again
245x3...hard but got it
255x3.. really hard and the last rep was basically a good morning. that matches my previous PR though and I was 15 pounds heavier then and eating 3k+ calories a day.
----------------------------------------------------
RDL
170X10
190X10
200X10
220X6

Nice. Nothin to complain about here.
------------
Leg Extensions
120X10
120X10
120X10

I know that the program doesn't advise these but they really give me a nice burn and mind muscle connection. I'm treating them like they don't really matter though.
------------
Machine Preacher Curl
60x10
70x10
-----------

Overall a good workout. My legs are quivering as I type this so I'd call it a success.

See you tomorrow for my Bench day update!


I'm gonna start posting pics of my progress as well.

205 pounds:

[Filmbuff81]

Nice job once again.

15lbs lighter and Repping more of the same weight = nice strength gains.

Shows that your strength is progressing pretty solidly and that you're not droppin weight too fast.

Even wendler says when you're doing a true rep max things are gonna get ugly at times, but you're still getting that weight up so don't worry about being a form nazi too much.

All about good form at that point vs perfect form.

[hiimnotcool]

I agree with what you said. It's definitely a good strength increase. I've increased my deadlifts during the cut as well. The only thing that's worse is bench press but not by that much. I think i'm gonna start trying to cut more aggressively because I honestly just want to get down to 15% fat then bulk again for awhile.



Bench
135x5
160x5
185x5

Just did the prescribed reps. I usually bench in the power rack so I'm more comfortable doing AMRAP but today I was at a regular bench so didn't push it hard.
------------
DB Shoulder Press
50x6
55x10
55x10
55x10
55x10

I know I said I was going to go up to 60's this time but there's a mental barrier for some reason. I'm aiming for 6-10 rep ranges so I'm sure I could do a few sets of 60's atleast. I'm mainly scared of trying to get the dumbbells up into position and failing then having everyone see lol.
-----------------------
Dips
+25x5
+25x5
+25x5
+25x5
+25x5

These were good. Probably stick with +25 and try to hit 6 reps across then I'll jump up to 30 or 35's.
-----------------
DB Rows
80x8
80x8
80x8
55x20

I think I'm going to drop these down to 65's or 70's and really focus on contracting the lats during the lift. I think I'm guilty of just trying to get the weight up but I need to focus more on form.
--------------
Vbar Pushdown/DB Lateral Raise Superset
100x12/20x8
100x12/15x10
110x12/15x10
-------------------------

Cardio for 15 minutes

[Filmbuff81]

My bench numbers always suffer when I drop weight.

Everyone says it's the most bodyweight related of the lifts. I guess that seems to be accurate at times.

I usually add in an extra day of bench to maintain strength levels when cutting. The added frequency seems to help.

But having a dedicated overhead press day seems to help mitigate losses for me now.

[hiimnotcool]

Deadlifts today. I was supposed to do 5/5/5+ of 275 but it didn't really turn out that way because I was feeling pretty good


Warmup
135x5
185x5
Work Set
225x5
245x5
275x3
315x6!

That's a rep PR for that weight. I know last week I got 295x10 but somehow feel like this is a bigger accomplishment for me. Pretty stoked.
---------
Squats
155x8
165x8
175x8

Felt great.
----------
Barbell Good Morning
115x10
115x9
115x10

Got a nice stretch in the hamstrings.
-------
Wide grip Barbell Curl
80x6
80x6

Close grip Barbell Curl
50x10
50x10

[Filmbuff81]

Nice job on the PR.

Getting stronger every workout!

[hiimnotcool]

OHP day

Someone was using the rack so I couldn't do them.

I just used the small barbells and atleast got some in

50X10
70X10
100X7
--------
DB Incline
60x10
60x10
60x10
65x10
50x10
-----------------
Barbell Rows
155x10
135x10
135x10
135x10
155x6
---------------
Dips
10
10
10
8
-------------
DB Overhead Extension
35X10
35X10
35X10
-------------
Face Pulls
50x15
50x15
30x15


Cardio for 15 minutes and burned 200 calories

[hiimnotcool]

Squat day

WU
45X5
95X5
135X5
Working Set
175x5
195x5
225x8...another rep PR lol
------

RDL
185X10
185X10
185X10
-----
Leg Extensions
135x10
135x10
150x10
------
Seated Leg Curl
120x10
135x12
------
Incline DB Curl
15x12
20x12
20x12




Good workout. Took about an hour and 10 minutes.

[hiimnotcool]

This week is my 5/3/1+...Haven't updated because I took it easy the last week. My weight was down to 198.6 this morning as well!

Anyways, today was Deadlifts


WU
135X5
185X3
225X3
Working Set
245x5
275x3
305x10....Another PR!
--------------------
Barbell Shrug
225x10
225x10
225x10

Nice
--------------
Squat
165x8
Front Squat
95x8
95x8
Leg Press
270x8
270x8
270x8

Just wanted to hit the legs a bit more after DL's...leg press was obviously easy but I hadn't done it in a while and last time I did I bruised my ribs somehow. Took it slow.
-----------
DB Curl
30x10
30x10
DB Incline Curl 15x15



Feel good about the workout overall. The assistance lifts weren't spectacular but the main lift was great so it was a success!

[hiimnotcool]

OHP Today. I think I lost some strength because I haven't been able to do it for 2 weeks. Each time I go someone is using the rack. It was open today.

OHP
45X10
65X5
Working Set
100X5
110x3
115x5

75x10
75x10
75x10
-----------
Dips
10
10
10
-----
Chinups
5
------
Reverse Pulldown
135x10
150x10
165x7
-------
Wide Lat Pulldown
120x7
120x11
-------
Tricep Pushdown
80x12
90x12
90x12
70x20
-----
DB Rows
60x10
65x8

[hiimnotcool]

Squat day

Warmed up

Working Sets
195x5
225x3
245x5.... Rep PR! Feels good. I can't wait to see what happens when I start bulking again.
-----------
Good Mornings
115x10
115x10
115x10
------
Lying Leg Curl
90x10
-----
DB Curl
30x10
30x10

[hiimnotcool]

Bench 5's day

Warmed Up

Work Sets
135x5
160x5
180x5

Didn't push for more reps. Probably could have gotten 3-4 more pretty easily. I don't like doing that when I'm alone though because I don't want to fail.
---------------
DB Incline
60x10
60x10
60x10
------------
Dips
BWx10
BWx10
+25x5
+35x3
+35x3
----------
Seated Cable Rows
135x10
142.5x10
180x5
--------
Barbell Row
140x10
140x10
120x12
--------
Tricep Pushdown
100x12
110x12
80x20
50x40


15 minutes of cardio and 200 cals burned.

[hiimnotcool]

Deadlift 3's day, plus a heavier double and single

225x3
230x3
275x3
300x3
325x2
335x1


It's really strange how 335 feels pretty heavy and hard to pull but I am able to get 305x10. 1 rep max calculators say I should be able to do 400-405 but there is absolutely NO way that would happen. I probably couldn't even lift 375.
------
Leg Extensions
120x10
135x10
135x10
------
DB Shrug
65's X15
75's X15
80's X10
-------
Barbell Curl
70x10
70x8
50x10 close grip
-------
Front Squat
95x5
95x8
115x5
115x5

[Filmbuff81]

Nice job these days!

Yeah rep calculators can get kind of iffy with high reps.

Seem to be more accurate at a max rep range of like 7-8.

Still I am sure you'll have 405 in no time.

[hiimnotcool]

thx man.

yeah, i guess it doesn't really matter in the grand scheme of things. i'm making a goal of 405x5 by the end of the year. i have a feeling i'll surpass it but that's just icing on the cake.

by the end of the year i want for 1 rm's
Bench 255
Squat 315
Dead 450

[Filmbuff81]

Based on the way you are going those are certainly doable goals.

I'm going to run another cycle of 5/3/1 and then re-evaluate my progress.

Feels like i still have some linear gains in the tank based on some reading I have done, but need to weigh the pros/cons of speeding progress up.

[hiimnotcool]

5/3/1 OHP Day

Once again the rack was taken and I couldn't do them. Starting to get annoyed with it!

DB Shoulder Press
45x10
50x10
55x10
----
Upright Row
70x10
80x10
----
DB Incline Fly
35x15
------
Hammer Strength Pulldown
147x10
167x10
-----
DB Row
60x10
-----
Hammer Strength Iso Row
192x10
192x5
-------
Overhead DB Extension
35x12
40x12
45x10
45x10



Haha...it's pretty all over the place but I'm doing the Periodization Bible template so it works. I like being able to vary exercises and just do whatever I feel like. The assistance 'doesn't matter' after all, right?

[Filmbuff81]

I know the feeling.

I hate morning workouts, but it's the only time I can assure myself usually of a rack.

I keep complaining to my Y to get more.

Can't wait to have a garage to put a rack in one day.