My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[lllDBOlll]

Cycle 4 - Week 3 - Deadlift

Dolly's Back

Video





Supplementation

PWO - 1.5 x DS Craze

Warm Up: 10 Mins Bike, Bar Weight RDL's, Dorsal Raises, Leg Extensions

Core Lift
Conventional Deadlift

20kg x 10
60kg x 10
100kg x 8

140kg x 5 (308lb)
160kg x 3 (353lb)
180kg x 1 (397lb)
190kg x 0 (419lb)

Assistance Lift 1
Back Squat

Boring But Big

60kg x 10 (132lb)
90kg x 10 x 4 (198lb)

Assistance Lift 2
Overhand Pull Ups

BW = 186lb

BW x 15,10,10,5

Brutal.

Assistance Lift 3
Yates Row

60kg x 10
90kg x 10 x 3 (198lb)

Assistance Lift 4
Cable Close Row

40kg x 15
80kg x 12
90kg x 12 x 2 (198lb)
90kg x 10

Assistance Lift 5
Overhand Lat Pull Down

40kg x 15
70kg x 12 (154lb)
70kg x 10 x 2

Assistance Lift 6
Dumbbell Hammer Curl

15kg's x 12 x 3 (33lb's)


Thoughts

Happy with the two reps although maybe could of pushed for the third but to be honest, I feel it might have stressed me a bit too much. Fancied a go at 190kg but was too much, maybe next week with a warm up of singles. Happy with the 4 cycles so far.

[ulsak]

Glad you are going to stick with 5/3/1 another cycle, bro! A massive lifting and to a nice Dolly tune, my granddaughter Joline would appreciate that..

edit: myfitnesspal is very useful! I wish it was more adapted to the swedish market tho..

[lllDBOlll]

Glad you are going to stick with 5/3/1 another cycle, bro! A massive lifting and to a nice Dolly tune, my granddaughter Joline would appreciate that..

edit: myfitnesspal is very useful! I wish it was more adapted to the swedish market tho..

Thanks mate. You can add foods if they are not there. Most of mine are what I have added as I don't like the inaccurate ones that some people input!

[ktj4l]

All that volume after those heavy pulls. Monster.

[Jasonk282]

damn lots of volume after them deads. One strong Brit here...James Bond better watch out.

[Jasonk282]

Glad you are going to stick with 5/3/1 another cycle, bro! A massive lifting and to a nice Dolly tune, my granddaughter Joline would appreciate that..

edit: myfitnesspal is very useful! I wish it was more adapted to the swedish market tho..

I hope your granddaughter is not named after that song...

[ProtienandIron]

Cycle 4 - Week 3 - Deadlift

Dolly's Back

Video





Supplementation

PWO - 1.5 x DS Craze

Warm Up: 10 Mins Bike, Bar Weight RDL's, Dorsal Raises, Leg Extensions

Core Lift
Conventional Deadlift

20kg x 10
60kg x 10
100kg x 8

140kg x 5 (308lb)
160kg x 3 (353lb)
180kg x 1 (397lb)
190kg x 0 (419lb)

Assistance Lift 1
Back Squat

Boring But Big

60kg x 10 (132lb)
90kg x 10 x 4 (198lb)

Assistance Lift 2
Overhand Pull Ups

BW = 186lb

BW x 15,10,10,5

Brutal.

Assistance Lift 3
Yates Row

60kg x 10
90kg x 10 x 3 (198lb)

Assistance Lift 4
Cable Close Row

40kg x 15
80kg x 12
90kg x 12 x 2 (198lb)
90kg x 10

Assistance Lift 5
Overhand Lat Pull Down

40kg x 15
70kg x 12 (154lb)
70kg x 10 x 2

Assistance Lift 6
Dumbbell Hammer Curl

15kg's x 12 x 3 (33lb's)


Thoughts

Happy with the two reps although maybe could of pushed for the third but to be honest, I feel it might have stressed me a bit too much. Fancied a go at 190kg but was too much, maybe next week with a warm up of singles. Happy with the 4 cycles so far.

Awesome work mate and a great vid. Inspirational.

[moshvr]

Awesome back session man. Super strong!

[MakeGoBoom]

nice volume bud. bad luck on that fail. must of been that sweet watch weighed you down.

[ulsak]

I hope your granddaughter is not named after that song...

No, she isn't but she is beautiful too...

[fittofattofit]

Haa! WTG Dolly Parton as incentive music for the deads!
The 180kg x 2 lifts looked really strong (you've only put 180kg x 1 in your write-up though)
I was closely watching your form on this and it looked very good to me. You very nearly got that 190kg as well. That was a lot of volume leading up to the 190kg so maybe 140kg x 3; 160kg x 1 and then 190kg x 1 next time. I still think you're strong enough to get 200kg if everything's right on the night

You're really making the squats look easy now --- 90kg x 10 is not light work.
Pull-ups/pull-downs are all looking really good and you're looking big in the vids
Great work mate!

[Raigs]

Nice work on the deads. 190 is pretty heavy. I'm sure you will get it next week if you want it.

Good squats to really hit the legs

[NaturalPursuit]

Great volume bro!!! loving it! And i'll beat you'll hit that 419 soon enough

[audieswu]

Dude that back and arms session was epic! You'll hit that 190kg on DL very soon! no straps too.

Dolly Parton was really playing? lol

Looking beastly bro

[lllDBOlll]

All that volume after those heavy pulls. Monster.

Thanks Kraut, I am paying for it today though!

damn lots of volume after them deads. One strong Brit here...James Bond better watch out.

Hah thanks mate I left that bar shaken not stirred...

Awesome work mate and a great vid. Inspirational.

Hey! Nice to see your face in here fellow UK gym equipment brah

Awesome back session man. Super strong!

Thanks matey, getting there

nice volume bud. bad luck on that fail. must of been that sweet watch weighed you down.

LOL you cunny funt! It's not a watch... it's a wrist band... and it says "Beast Mode" on it... so there... lol

Haa! WTG Dolly Parton as incentive music for the deads!
The 180kg x 2 lifts looked really strong (you've only put 180kg x 1 in your write-up though)
I was closely watching your form on this and it looked very good to me. You very nearly got that 190kg as well. That was a lot of volume leading up to the 190kg so maybe 140kg x 3; 160kg x 1 and then 190kg x 1 next time. I still think you're strong enough to get 200kg if everything's right on the night

You're really making the squats look easy now --- 90kg x 10 is not light work.
Pull-ups/pull-downs are all looking really good and you're looking big in the vids
Great work mate!

She gives great inspiration to all that step up to the iron. After the attempt I think 190kg is doable but with singles for warmups. I would probably do 140, 160, 170, 190 and leave the reps out on the 140. May need a belt as I don't really use them but might be a good idea. I actually put my back out last year when I was USING a belt so I think personally they give you a dangerously false sense of security.

The squats are becoming a lot more natural now and mainly the confidence is increasing with them alongside my depth judgement. Paying off for sure! I haven't strictly been following the BBB template if you haven't noticed. I am doing on my back day: WU x 10, 90 x 10 x 4 and on Leg day a full 5 sets of 90 x 10. I will then on the back day add 5kg and do 4 sets. Eventually doing 5 sets of 100kg x 10 should help my 1RM a great deal.

I am definitely getting bigger, my legs especially my loose fit jeans are becoming a bit too snug on the thigh and of course, my waist and hips are slowly increasing too... can still fit into 30" loose fit jeans so not that bad yet :P

Nice work on the deads. 190 is pretty heavy. I'm sure you will get it next week if you want it.

Good squats to really hit the legs

Yup my legs are screwed lol! I am thinking about having a go this week don't know yet.. see below!

Great volume bro!!! loving it! And i'll beat you'll hit that 419 soon enough

Yeah buddy! 200kg before the end of the bulk (March 2013) would be a good pull.

Dude that back and arms session was epic! You'll hit that 190kg on DL very soon! no straps too.

Dolly Parton was really playing? lol

Looking beastly bro

Thanks Audie mate, yeah it is the no straps / raw thing I am the most proud of. For one time telling myself that I couldn't ever pull over 140 raw I am very happy to be where I am now. I have nothing against straps though.

Yeah Dolly was playing... when I need to bring it I play Rammstein... but when I have to seriously kill it... only Dolly will do it!





Ok so last night was the worst nights sleep I have had in a while. I had literally maybe one hour of sleep. I had constant hypnic jerks (dat feel when you are about to sleep and then instantly jump in panic) and easily must have been into the 40-50s it was actually becoming quite funny if it wasn't for how bad I felt for the mrs not having a good sleep either. Now I think this comes down to one of two possible things:

That DS Craze I have been trying has f'cked me up and caused massive anxiety OR my CNS was truly shafted from that deadlift session.

I personally didn't feel shattered and I felt fine right up until getting into bed so I don't know. In the interest of my little review I am doing I want to carry on and try the 2 scoop of craze but don't want another night like last night!

What do y'all reckon? Craze or CNS?

[audieswu]

Thanks Audie mate, yeah it is the no straps / raw thing I am the most proud of. For one time telling myself that I couldn't ever pull over 140 raw I am very happy to be where I am now. I have nothing against straps though.

Yeah Dolly was playing... when I need to bring it I play Rammstein... but when I have to seriously kill it... only Dolly will do it!


Ok so last night was the worst nights sleep I have had in a while. I had literally maybe one hour of sleep. I had constant hypnic jerks (dat feel when you are about to sleep and then instantly jump in panic) and easily must have been into the 40-50s it was actually becoming quite funny if it wasn't for how bad I felt for the mrs not having a good sleep either. Now I think this comes down to one of two possible things:

That DS Craze I have been trying has f'cked me up and caused massive anxiety OR my CNS was truly shafted from that deadlift session.

I personally didn't feel shattered and I felt fine right up until getting into bed so I don't know. In the interest of my little review I am doing I want to carry on and try the 2 scoop of craze but don't want another night like last night!

What do y'all reckon? Craze or CNS?

I agree I mix it up as well with straps/no straps. I only do no straps when I feel like I need some grip work. I don't use regular straps though, I have been using Versa Gripps for the last 2 1/2 years now and love it.

As far as your situation. 2 scoops of Craze is alot I mean I only take 1.5 scoops and that stuff gets me going for sure. Do you lift at night? I do lift at night now and I never have an issue with sleeping.

When was the last time you deload? You'll know when you're CNS is "done" and need a deload when your body has that tired feeling and not motivated to lift anymore. You can also burn your CNS from taking too much stims for quite awhile (no broscience) and may need to switch up to a non-stim preworkout or pre-workout with minimum amount of stims...To me personally, when I deload I don't train for a week and that means no pre-workout for a week and that seems to do the trick.

Try this, most main ingredients backed by science that actually works are creatine mono and beta-alanine. You can try to do creatine mono, beta-alanine and maybe some green tea (low serving of caffeine in it and high in vitamin C). and see if that'll do the trick for a week. You can still train but with minimum stims. Just my opinion of course

[lllDBOlll]

I agree I mix it up as well with straps/no straps. I only do no straps when I feel like I need some grip work. I don't use regular straps though, I have been using Versa Gripps for the last 2 1/2 years now and love it.

As far as your situation. 2 scoops of Craze is alot I mean I only take 1.5 scoops and that stuff gets me going for sure. Do you lift at night? I do lift at night now and I never have an issue with sleeping.

When was the last time you deload? You'll know when you're CNS is "done" and need a deload when your body has that tired feeling and not motivated to lift anymore. You can also burn your CNS from taking too much stims for quite awhile (no broscience) and may need to switch up to a non-stim preworkout or pre-workout with minimum amount of stims...To me personally, when I deload I don't train for a week and that means no pre-workout for a week and that seems to do the trick.

Try this, most main ingredients backed by science that actually works are creatine mono and beta-alanine. You can try to do creatine mono, beta-alanine and maybe some green tea (low serving of caffeine in it and high in vitamin C). and see if that'll do the trick for a week. You can still train but with minimum stims. Just my opinion of course

I am feeling very little benefit to 1 or 1.5 scoop of Craze so not sure. I lift at different times during the day.

My last deload was 2 cycles ago, that's why I am having a deload now. I am actually having a complete time off deload as even when I was in Las Vegas (which was meant to be a deload) I still hit the machines hard and used their heaviest dumbbells (65s lol). I am just avoiding the gym this week other than if I attempt a 1RM day.

Heh I don't always use pre workouts Audie but I do take creatine and beta alanine every day as these are the only ones that really improve performance :P

[audieswu]

I am feeling very little benefit to 1 or 1.5 scoop of Craze so not sure. I lift at different times during the day.

My last deload was 2 cycles ago, that's why I am having a deload now. I am actually having a complete time off deload as even when I was in Las Vegas (which was meant to be a deload) I still hit the machines hard and used their heaviest dumbbells (65s lol). I am just avoiding the gym this week other than if I attempt a 1RM day.

Heh I don't always use pre workouts Audie but I do take creatine and beta alanine every day as these are the only ones that really improve performance :P

Ok that sounds good man! You sound like you have developed a high tolerance for caffeine

[lllDBOlll]

Ok that sounds good man! You sound like you have developed a high tolerance for caffeine

It's all the coffee I drink mate.. you can take my supps... but you'll never take... MY COFFFFFFEEEEEEEE!!!!

[audieswu]

It's all the coffee I drink mate.. you can take my supps... but you'll never take... MY COFFFFFFEEEEEEEE!!!!

[img]http://images.fanpop.com/images/image_uploads/Braveheart-braveheart-727143_413_479.jpg[img]

LOL you are the same with my wifey she loves her coffeeeeee

[MakeGoBoom]

lol oh in that case the "beast mode" wristband switch must of been set to off.

as far as your sleep issues, it was either the craze or you just had a funky night man. i know moving areas or life pattern changes tend to do weird things to my dreams/sleep. had a strange bout w/ sleep paralysis for a bit. you want to talk about some scary sh*t. i would guess the craze though, sometimes ingredients dont agree w/ people.

[lllDBOlll]

LOL you are the same with my wifey she loves her coffeeeeee

Hah well I just love coffee man... I ain't spraying you wit the pam :P

lol oh in that case the "beast mode" wristband switch must of been set to off.

as far as your sleep issues, it was either the craze or you just had a funky night man. i know moving areas or life pattern changes tend to do weird things to my dreams/sleep. had a strange bout w/ sleep paralysis for a bit. you want to talk about some scary sh*t. i would guess the craze though, sometimes ingredients dont agree w/ people.

LOL.

Tell me about the sleep paralysis I have been there scariest shiz ever. What made it worse for me was I was having a nightmare about these things ripping into me and I woke up I was in my room couldn't move, scream, do anything but watch these things rip me to bits. Was less than 10 at the time can't think when exactly. Scary though.

The thing with the Craze was I had 1 scoop on Saturday around about 1pm and was fine at night. Sunday I had 1.5 at around 3.30? I think and was fine all day, actually felt no effects from it until around 00.20 when I went to bed... started getting restless legs, all funky and hot and sweaty, a little bit anxious then panicky... then the hypnics kicked in and was wide awake on adrenaline.

I am meant to be off on Wednesday and was gunna do the 2 scoop then, I think early morning it would have to be... I read stories of some people not sleeping for 3 days but you know... it's the misc...

[audieswu]

Hah well I just love coffee man... I ain't spraying you wit the pam :P

LOL no trap haha

By the way I live about 2 hours to where Dolly Parton resides? (Nashville, TN I believe??)

[lllDBOlll]

Hah I think she lives in TN but I dunno where. She just has a big pair of bangers. Dat dere GILF

[Raigs]

I am feeling very little benefit to 1 or 1.5 scoop of Craze so not sure. I lift at different times during the day.

My last deload was 2 cycles ago, that's why I am having a deload now. I am actually having a complete time off deload as even when I was in Las Vegas (which was meant to be a deload) I still hit the machines hard and used their heaviest dumbbells (65s lol). I am just avoiding the gym this week other than if I attempt a 1RM day.

Heh I don't always use pre workouts Audie but I do take creatine and beta alanine every day as these are the only ones that really improve performance :P

I was thinking about getting some beta alanine just plain to test it out. I know AI sports is having a huge black friday sale. So I might get it there. What kind of perks does it give you? You ever do plain agamatine?


Good luck with the Heavy Deads! Just make sure you get it on video for some Motivation


Anyway to answer your question. I bet its the craze I hear that stuff is Wild so taking it anytime after 4 might mess up your sleep.

[BDiamond]

Great lifts.

[lllDBOlll]

I was thinking about getting some beta alanine just plain to test it out. I know AI sports is having a huge black friday sale. So I might get it there. What kind of perks does it give you? You ever do plain agamatine?


Good luck with the Heavy Deads! Just make sure you get it on video for some Motivation


Anyway to answer your question. I bet its the craze I hear that stuff is Wild so taking it anytime after 4 might mess up your sleep.

Unless you are taking Beta Alanine everyday you are missing out on it's full potential. After literally a week of dosing I can see as much as a 30% increase in my rep performance and I ain't even joking. If I drop off it the performance soon drops as I start to miss planned reps.

I will be for sure to get my 190kg on video, it will be an all time PR after all :P

Great lifts.

Cheers B

[audieswu]

Hah I think she lives in TN but I dunno where. She just has a big pair of bangers. Dat dere GILF

I will be for sure to get my 190kg on video, it will be an all time PR after all :P

LOL@GILF

Hit that all time PR bro!

[MKW]

Thanks mate. You can add foods if they are not there. Most of mine are what I have added as I don't like the inaccurate ones that some people input!

This. Drives me nuts!

Still lurking man. Killing it.

[MKW]

Unless you are taking Beta Alanine everyday you are missing out on it's full potential. After literally a week of dosing I can see as much as a 30% increase in my rep performance and I ain't even joking. If I drop off it the performance soon drops as I start to miss planned reps.

I will be for sure to get my 190kg on video, it will be an all time PR after all :P



Cheers B

What do you think about taking Beta Alanine without creatine? Creatine isn't an option for me due to a stomach issue.