The Juice Journal - 5/3/1

[Juicemw]

Rest up and don't be that dick who goes to the gym sick only to get everyone else sick

Coughing all over the entire DB rack, and every machine possible..haha

SO far today I'm not feeling too bad. Plus I'm not sure what to do with 5/3/1 if I miss a majority of a week. I guess Id just restart week 2 with the same numbers or something? Idk..I think I'll probably end up going today, we'll see how Im feeling at the end of the work day.

[Juicemw]

Date: 1/25/13

Weight at 7am: 195.5
How it went: 5
Calorie intake:
Fat intake:
Protein intake:

WEEK 2 DAY 2 Back

Deadlift 5/3/1 week 2
190x3
200x3
215x3+2
Bent Over Rows
105x12
105x12
105x12
105x12
Chin Ups
7
6
5
5
Weighted Hypers
10x10
10x10
10x10
10x10
Hanging Leg Raises
12
10 (straight legged)
9 (straight legged)
10
Abs
Cockroaches: n.a
Leg raises: n.a
Cardio
20 min walk
1 mile

Solid day. Deads felt strong. Didn't take a video for you junkies but I def made sure to lock on the knees and straighten the back without arching back any. You'd all be proud <3. Was happy with my day seeing as how I was pretty stuffy and eyes are watery as **** still, but I actually had an easier time breathing while I was lifting then afterwards O_O. Tomorrow afternoon will be chest and Triceps. Woop Woop

[MakeGoBoom]

Pretty strong dude considering. Also f*ck the rest of the members power through

[Juicemw]

Date: 1/26/13

Weight at 7am: 194
How it went: 4
Calorie intake:
Fat intake:
Protein intake:

WEEK 2 DAY 3 Chest & Triceps

Bench Press 5/3/1 week 2
170x3
185x3
195x3+3
Weighted Dips
BW+10x10
BW+10x10
BW+10x10
BW+10x10
DB flies
40x10
40x10
40x10
40x8 (should of been pushing 12 reps for these..grr)
Tricep Pushdowns
35x20
40x20
40x20
40x20
40x20 (felt strong and light today, every set..prob could of boosted these even more)
push ups
1x15
1x15
1x12
1x12 (super slow)
Abs
Cockroaches: n.a
Cardio
30 min walk
3.0 incline
3.0 speed
1.44 Miles
190 cals burnt

Strong day. Here's a pic of my tricep pump after I finished Tri pushdowns. My usual camera girl is in the background, mad I wouldn't let her take the pic lol :P. I guess they look alright, but Need more cut! Wanted to walk for 45mins but I'm still so stuffy and sore throat it's a pain to breathe :\

[Juicemw]

1/27/13

So, went to the gym at 3:30 because found another flat on one of my tires..Gym apparently closes on sunday's at 4. Didn't have my numbers plugged in for my spreadsheet, so had to try to remember my 1RM for squats. Ended up assuming is was 265, instead of 225 (whoops)

Long story short, this is what I managed to get done.

Squats:
190x3 (apparently my working sets for this were supposed to be 160, 170, 180)
200x3
215x3+1

Leg Press:
220x15
220x15
220x12
220x10

Then I had to leave...ugh. I guess I'll just hit legs again tomorrow, take a day off, and then on wednesday start WEEK 3...I'm just not sure if I should use the lower weight on my squats now..Yeah I guess I should...SOB annoying day at home, and annoying at the gym. I have some vids of my squats, but I'll put them up later on or something. Edit: now its later, here's the vid for some squat critique:

[MakeGoBoom]

squats need some work dude. depth could go a little lower, speed on the drop needs to increase some. walk out sucks but that's the racks fault. still you dont want to be shifting all around once your back far enough. it'll come bro didnt look horrible just needs some work. probably the transition to free weights. nice AOTP song lol. stay up bro

[Juicemw]

squats need some work dude. depth could go a little lower, speed on the drop needs to increase some. walk out sucks but that's the racks fault. still you dont want to be shifting all around once your back far enough. it'll come bro didnt look horrible just needs some work. probably the transition to free weights. nice AOTP song lol. stay up bro

Thanks boom. The weights were also a bit heavier then I should of been doing simply because I over estimated my max totals. I'll try to drop it lower each rep, and I should be dropping it faster? I can do that too. It's definitely a big transition change, and I'd been aching to get a video up so you guys could help me out. I'll look back at some of your squat vids to see how far you're dropping and how fast too. Im thinking however, of just starting week 3 day 1 today, because even though I wanted to get all my accessory work in that I couldn't yesterday, I still got the main Lift done..what are you're thoughts on that?

[The Big Sleep]

Agreed with MakeGoBoom, squats just need a few tweaks (that he pointed out) but they're by no means "bad" squats. Main issue I saw was your torso tilting forward about halfway down which causes the bar to move in a non-linear fashion, just remember you always want the bar to remain in the same vertical plane going up and down throughout the entire squat (i.e. it only moves along the y-axis)

[Juicemw]

Agreed with MakeGoBoom, squats just need a few tweaks (that he pointed out) but they're by no means "bad" squats. Main issue I saw was your torso tilting forward about halfway down which causes the bar to move in a non-linear fashion, just remember you always want the bar to remain in the same vertical plane going up and down throughout the entire squat (i.e. it only moves along the y-axis)

That should be easy for me seeing as how I was so used to smith squatting. I'll see if I can make those changes with the next upcoming leg day and get you guys a vid hopefully further improved. Thanks guys <3

[Juicemw]

Date: 1/28/13

Weight at 7am:
How it went: 3
Calorie intake:
Fat intake:
Protein intake:

WEEK 3 DAY 1 Shoulders & Biceps

OHP 5/3/1
95x5
110x3
120x1+4
DB Military Press
45x12
45x12
45x10
40x12
Side/Rear laterals
15x12 (side)
15x12 (side)
15x10 (seated rear)
15x10 (seated rear)
Barbell Curls
70x10
70x12
70x12
70x10
Preacher Curls
70x10
70x8
70x8
70x8
Abs
Cockroaches: 3x12
Leg raises:
Cardio
N.a

[MakeGoBoom]

Agreed with MakeGoBoom, squats just need a few tweaks (that he pointed out) but they're by no means "bad" squats. Main issue I saw was your torso tilting forward about halfway down which causes the bar to move in a non-linear fashion, just remember you always want the bar to remain in the same vertical plane going up and down throughout the entire squat (i.e. it only moves along the y-axis)

another good point.

about speed into and out of the hole. unassisted lifters like ourselves rely on what's called rebound to move heavy weight out of the hole. better speed means less loss there of in and out of the hole allowing more weight to be pushed.

ex: pushing a car is hardest at the start, once you get it rolling it's easier to move. same principle kind of. watch a competitive olympic lifter do squats in comparison to a geared power lifter. i dont use or fully understand geared lifting so i wont go in to it but it will show you my point

[Anthony21]

Sorry i've been absent from your last workouts. Strong stuff though juice and nice diamond cut Tricep

In terms of your squats it looks like you're going for a high bar squat yet trying to low bar squat at the same time.

Google "So you think you can squat". It's a 7 part series I believe that'll pretty much break everything down for you in terms of a squat.

[Juicemw]

Sorry i've been absent from your last workouts. Strong stuff though juice and nice diamond cut Tricep

In terms of your squats it looks like you're going for a high bar squat yet trying to low bar squat at the same time.

Google "So you think you can squat". It's a 7 part series I believe that'll pretty much break everything down for you in terms of a squat.

NO biggie bud, I knew when you had time you'd get here. Thanks for noticing the diamond tri . And I think i've seen some of it, but ill watch it at work tomorrow for sure. (so you think you can squat that is)

[Juicemw]

Date: 1/30/13

Weight at 7am:
How it went: 3
Calorie intake:
Fat intake:
Protein intake:

WEEK 3 DAY 2 Back

Deadlift 5/3/1 week 3
180x5
200x3
225x1+2
Bent Over Rows
105x10
105x12
105x12
105x12
Chin Ups
4 (slow start)
6
5
5
Weighted Hypers
25x8
25x8
25x9 (I want ten damnit)
25x8
Hanging Leg Raises
10
10
10
6
Abs
Cockroaches:
Leg raises:
Cardio

As far as my main lift today, things went well. got 3 reps at 225 which I was stoked about. My accessory work felt a little weak today, nothing terrible but would of liked to have stronger sets. Anyways boys, gonna eat some dinner now. Chicken marinated in some garlic olive oil, grilled asparagus, some garlic bread, and a salad. Thanks for reading.

[MakeGoBoom]

decent showing man, once you lock down form i thi nk your deads are going to shoot up quick

[Anthony21]

Nice work bro and nice pulls. Like Boom said, get yuor form and technique down and your deadlifts will jump in numbers.

[Juicemw]

Nice work bro and nice pulls. Like Boom said, get yuor form and technique down and your deadlifts will jump in numbers.

I think the form is getting there pretty well after we all talked about it the last week or so. The problem is now just staying with the suggested numbers. By the way, for you 5/3/1'rs. After my de-load week. Do I add 5/10 (upper/lower) to my SUGGESTED max, or my overall Max. I think it would change my numbers depending on which one. I guess I can just search and read but I figured one of you guys know this off the top of your head.

[Anthony21]

I think the form is getting there pretty well after we all talked about it the last week or so. The problem is now just staying with the suggested numbers. By the way, for you 5/3/1'rs. After my de-load week. Do I add 5/10 (upper/lower) to my SUGGESTED max, or my overall Max. I think it would change my numbers depending on which one. I guess I can just search and read but I figured one of you guys know this off the top of your head.

You add 5lb upper, 10lb lower to your 5/3/1 training max not your actual max.

[domcreates]

nice

[Juicemw]

You add 5lb upper, 10lb lower to your 5/3/1 training max not your actual max.

Okay, so the "suggested" max that they use..which is just 90% of your actual max anyways. Thanks Ant as always.

nice

Thanks for stopping in!

[Juicemw]

Date: 2/1/13

Weight at 7am: 193
How it went: 5
Calorie intake:
Fat intake:
Protein intake:

WEEK 3 DAY 3 Chest & Triceps

Bench Press 5/3/1 week 2
160x5
185x3
205x1+4 ( could of got 1-2 more)
Weighted Dips
BW+15x10
BW+15x10
BW+15x10
BW+15x10
DB flies
40x10
40x8
40x10 (wasn't giving up until 10)
35x10
Tricep Pushdowns
40x20
40x20
40x20
40x20
40x20
push ups
1x18
1x12
1x13
1x10
Abs
Cockroaches: n.a
Cardio

Strong day today. Bench was pretty easy. Im thinking about adding +10 to my upper body lifts as well, at the end of this cycle, because I didn't really have much of a problem on week 3 with anything. I was getting +3 or so (and I could of probably gotten more) on everything so far really. Other then that, upped my weighted dips to 15 pounds + BW, instead of 10, still banged those out easily, and my tri piushdowns extended as well. Weights at 193, I seem to be hovering in that range, which is fine with me, I initially wanted to cut so bad to lose the little bit of belly flab I have, but cleaning up my diet seems to be doing that for me, without really dropping the weight that much anyways. Catch you all later brosidens, lord's of the brocean.

[Juicemw]

Date: 2/3/13

Weight at 7am:
How it went:
Calorie intake:
Fat intake:
Protein intake:

WEEK 3 DAY 4 Legs

Squat 5/3/1
160x5
185x3
205x1+2
Leg Press
220x15
220x15
220x15
220x10
Stiff Legged DeadLifts
135x8
185x6 (hard to grip without my straps)
185x6
135x8 (felt better but I'm gonna want my straps to utilize better weight and hold it for 8-10 reps)
Leg Extensions
80x12
80x12
80x12
80x12
Seated Calf Raises
90x10
90x10
90x10
70x10
70x10
Abs
Cockroaches: 3x12
Hanging Leg raises: 1x6, 1x6, 1x6
Cardio

Solid day. Fun story, let this guy use the squat rack before I went back to use it and that Barbell for my SLDL's..guess what he was doing in the squat rack..Curls. He's a massive guy but I could care less now, after I think about it everytime I've seen him there he's doing nothing but biceps. Works out in a tshirt and jeans, and the entire time I was there he did like 4 variations or bb or db curls..He's like "oh I really need the squat rack man can I jump in?" so being the nice guy I was all "yeah I guess, I'll go do leg presses before coming back..just let me know when you're done because I'm coming back to the rack"..then I saw him doing that and just started to shake my head as I Leg pressed..-_-. Here's a video for my squats. I tried to take everyones advice into consideration. Made sure I was going down, and coming out of the hole quicker, Managed to keep myself from pushing out a little bit on my way back up, and even tried to make the walk back after first unracking it, a bit more seemless. Hopefully you guys see some improvement.

[The Big Sleep]

smh at a tee and jeans...oy vey.

Squats look pretty good man, looks like the bar is remaining in the same vertical plane throughout the movement now

[Juicemw]

smh at a tee and jeans...oy vey.

Squats look pretty good man, looks like the bar is remaining in the same vertical plane throughout the movement now

Thanks. I know it was you that mentioned it seemed as if I was kind of leaning forward a bit, so I tried to fix it this time

[Juicemw]

On another note: Today starts my de-load week. I kind of really wanted to just ramp up my weights 5/10 and hit another mesocycle without the de-load cuz I'm feeling pretty solid still, but I guess I should just stick to the program. My only question is whether I'm going to do all my accessory lifts still while on the de-load, and I'm thinking yes, and I'll just cut the weight's down to 50% of normal, and keep the same set and rep counts. Thoughts?

[MakeGoBoom]

looked a f*ck ton better dude, just make sure you're keeping that core tight

[Anthony21]

Nice two workouts Juice and way better work on your squats

In terms of the deload week IMO if you're feeling good and strong just go right into your next cycle.

I wouldn't add 10lbs to your upper lifts though, keep it at 5lbs. I know it feels light and all but it's going to in the beginning. In time sh!t will start getting heavier.

[MakeGoBoom]

Nice two workouts Juice and way better work on your squats

In terms of the deload week IMO if you're feeling good and strong just go right into your next cycle.
I wouldn't add 10lbs to your upper lifts though, keep it at 5lbs. I know it feels light and all but it's going to in the beginning. In time sh!t will start getting heavier.

fixed

[Anthony21]

fixed

Damn idk why I do that lol

[Juicemw]

looked a f*ck ton better dude, just make sure you're keeping that core tight

Thanks man. You guys give me good advice and I'm usually pretty good at applying it. I'm def squeezing that core :P

Nice two workouts Boom and way better work on your squats

In terms of the deload week IMO if you're feeling good and strong just go right into your next cycle.

I wouldn't add 10lbs to your upper lifts though, keep it at 5lbs. I know it feels light and all but it's going to in the beginning. In time sh!t will start getting heavier.

You called me boom again , prob because he posted right before you. fixed you both already fixed it.
I wouldn't add 10 to upper I know to keep it 5 for upper lifts and 10 for lower for sure, I'll cap out eventually .
Also I'm glad you think it's okay to go right into the next week, because I kind of was leaning that way. I'll go into cycle 2, week1, day 1, today, with +5 on my Training Max. So today my OHP will be 100x5, 105x5 and 110x5 instead of last cycles 90x5, 100x5, 110x5. I guess t's not that much of an increase honestly, but I know it's in the #s and it'll increase in time...to be fair my OHP is so light that a slight increase doesn't effect the numbers a whole lot yet.. I'm not worried about that.