Peckboy's Super-Awesome Strength Training log

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W1, D4

Mobility: 5 minutes lower-body targeted

Squat: 5x195, 5x225, 5x255
*groin at about 95%

Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 5 Sets Total @ 160 lbs
-12/12/12/12/12/
-pretty soon switch to 4 tractor weights (180lbs)

Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 5 Sets Total @ 60 lbs FAST
-11/10/9/9/8

Lifting Duration: 60 minutes
Conditioning Duration: 25 minutes (Winsor Pilates Abs)

Comments: First training log post here. Hope to make some lifting buds for motivation.

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W2, D1

Mobility: 5 minutes upper-body targeted

MP: 3X110, 3x130, 3x145
*do wrist mobility, very hard to get 3 last set

Dips: (Assistance #1) 1st Set Bodyweight, 4 Sets Weighted @ 70 lbs
*15...8,8,8,8

Pullups: (Assistance #2) 1st Set Bodyweigtht, 5 Sets Weighted @ 15 lbs (Alternate Standard, Wide, & Parallel Grip for 6 total sets)
*12...9,8,8,7,7

Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD w/ my son)

Comments: Body weight down to 168.0 lbs

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W2, D2

Mobility: 5 minutes lower-body targeted

DL: 3x235, 3x270, 8x305

HLR: (Assistance #1) 5x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 5x15

Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (Taekwondo class with my son)

Comments: How many cycle can I get out of this run of 5/3/1? Plateaus are near in MP and Squat, with BP not far behind - DL will be the last to go.

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W2, D3

Mobility: 5 minutes upper-body targeted

BP: 3x205 (just did 225), 3x235, 3x265

Rows: (Assistance #1), 5 Sets Total
-a) barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**
-b) kroc rows, **add these in later if my back acts up on bb rows

Push-ups (Assistance #2), 5 Sets Total, Max reps each set, Touch forehead to floor & fast
-42/42/42/42/42
-stretch the wrists!

Lifting Duration: 50 minutes
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs)

Comments: Keep burning up the fat man!

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W2, D4

Mobility: 5 minutes lower-body targeted

Squat: 3x210, 3x240, 3x270
*last set getting tough

Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 5 Sets Total @ 155 lbs
-10/10/10/10/10

Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 5 Sets Total @ 60 lbs
-11/10/10/10/10

Lifting Duration: 60 minutes
Conditioning Duration: 25 minutes (Winsor Pilates - Abs)

Comments: Down to my 11th grade bodyweight! 168 lbs

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W3, D1

Mobility: 5 minutes upper-body targeted

MP: 5X120, 3x135, 1x150
*add wrist mobility

Dips: (Assistance #1) 1st Set Body-weight, 4 Sets Weighted @ 70 lbs
*12...8,8,8,8

Pullups: (Assistance #2) 1st Set Body-weight, 5 Sets Weighted @ 15 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...9,8,8,7,7

Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)

Comments: Had chinese buffet last night. I ate about 4 lbs of chicken (unbreaded of course). It felt so good to gorge - haven't done that in a while. They were out of brown rice, sucked, went no rice this time around. Bowl of grapefruit for carbs.

[WeightingToGrow]

Just came across your log, subbed to follow!

How long have you been cutting?

[jasolhe]

Thx man.
4 months so far on a cut.
Not sure If I'll ever stop really. At some point I think I'll stop losing weight and have like less than %10 body fat. New territory for me.

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W3, D2

Mobility: 5 minutes lower-body targeted

DL: 5x255, 3x285, 6x320

HLR: (Assistance #1) 5x12 ... feet touch ceiling
GHR: (Assistance #2), 5x15

Lifting Duration: 45 minutes (nice fast pace)
Conditioning Duration: 60 minutes (TKD class with my Son)

Comments: Cycle 6 almost in the books - this **** is getting heavy!

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W3, D3

Mobility: 5 minutes upper-body targeted

BP: 5x220 (just did 225), 3x250, 2x280

Rows: (Assistance #1), 5 Sets Total
-a) barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**
-b) kroc rows, **add these in later if my back acts up on bb rows

Push-ups (Assistance #2), 5 Sets Total, Max reps each set, Touch forehead to floor & fast
-42/42/42/42/42
-stretch the wrists!

Lifting Duration: 50 minutes
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs)

Comments: BW down to 166 lbs. BP, Squat, MP all close to plateau - only DL still going strong.

[WeightingToGrow]

5/3/1 (Triumvirate Edition) C6, W3, D3

Mobility: 5 minutes upper-body targeted

BP: 5x220 (just did 225), 3x250, 2x280

Rows: (Assistance #1), 5 Sets Total
-a) barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**
-b) kroc rows, **add these in later if my back acts up on bb rows

Push-ups (Assistance #2), 5 Sets Total, Max reps each set, Touch forehead to floor & fast
-42/42/42/42/42
-stretch the wrists!

Lifting Duration: 50 minutes
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs)

Comments: BW down to 176 lbs. BP, Squat, MP all close to plateau - only DL still going strong.

Was your BW not at 168lbs last week? Strong bench anyway ^

[jasolhe]

Was your BW not at 168lbs last week? Strong bench anyway ^

166 thx for correcting, i've been copy and pasting from my old log on another site - got in a hurry and missed that

[jasolhe]

protein & fat good for the brain!
articles.mercola.com/sites/articles/archive/2012/11/03/too-much-carbs.aspx?e_cid=20121103_DNL_art_2

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W3, D4

Mobility: 5 minutes lower-body targeted

Squat: 5x225, 3x255, 2x285
*ear flicking on last set really helped

Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 5 Sets Total @ 155 lbs
-10/10/10/10/10

Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 5 Sets Total @ 60 lbs
-11/10/10/10/10

Lifting Duration: 60 minutes
Conditioning Duration: 25 minutes (Winsor Pilates - Abs)

Comments: It's decision making time very soon - either deload or switch to another program

[WeightingToGrow]

*ear flicking on last set really helped

...

Comments: It's decision making time very soon - either deload or switch to another program

What's this ear flicking?

How often do you usually deload? I know Wendler recommends every 4th week, but I'm doing them every second cycle.

I think when cutting your lifts are going to plateau and you'll eventually loose some strength especially as you approach single figure bf%... I'm not sure how much switching routines is going to help, just my 2¢

[jasolhe]

finger flick ear lopes, hurts like hell and gets adrenaline flowing - kind of like a slap in the face
i deload every 4th week
i think i need to go back to Cycle 1, Week1, Day1 very shortly or start another program - i've been on 5-3-1 for maybe a year and a half straight now so a change up may be in order.

cutting aside...with basically 1 tough set each main lift, 5-3-1 doesn't seem to rip my muscles enough - hence me feeling like it is more of a maintain type program personally

i may go back to my high schools days and do a BFS (Bigger Faster Stronger) Hybrid type program - at least try it out for a few months. I'd do all the same 5-3-1 main lifts & even the same Accessory lifts - just use BFS sets/reps.

[jasolhe]

can't post links wtf

[jasolhe]

post #50, and NOW i can post links awesome

[jasolhe]

http://www.naturalhealth365.com/yoga/abs.html

wtf

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W4, D1
**Deload Week**
MP 3 x 95
Workout Duration: 8 minutes

[WeightingToGrow]

5/3/1 (Triumvirate Edition) C6, W4, D1
**Deload Week**
MP 3 x 95
Workout Duration: 8 minutes

Short and sweet. Did you decide what your going to do with your training, going to reset or switch to another routine?

[jasolhe]

Not sure yet man. Part of me wants to see if I can squeeze out another month without stalling.

But the other old and wiser part of me says it's not worth it going for the highest weights and increased risk of injury.

Part of me also wants to try my own hybrid program. Unfortunately the reppage has a 5-4-3-2-1 on one week and I don't like the idea of doing 2 or 1 rep high weights home alone - that' how I train. I do have side bars in my power rack but still what a pain in the ass if I actually don't get it up. Maybe I'll tweak it a bit. 3 reps I think Is the highest I want to go for in a routine without a person spotter.

My goals are basically maintain strength and muscle mass - or gains in both would be nice.
I just don't think 5/3/1 rips my muscles enough to promote that growth. Even though I've been on a 4 ish month cut.

[jasolhe]

5/3/1 (Triumvirate Edition) C6, W4, D2
**Deload Week**
DL 3 sets (5 x 205)
Workout Duration: 8 minutes

[jasolhe]

BFS Hybrid
C1, W1, D1 (3x3)

Mobility: 5 minutes upper-body targeted

MP:
(warmup: 6x45, 3x115)
3X130, 3x130, 3x130
*add wrist mobility

Dips: (Assistance #1) 1st Set Body-weight, 4 Sets Weighted @ 70 lbs
*12...8,8,8,8

Pullups: (Assistance #2) 1st Set Body-weight, 5 Sets Weighted @ 17.5 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...8,8,8,7,7

Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)

Comments: Liking change up already. Feel more rip in my upper body. Starting out light. 1 month from today I will add approx 5 or so lbs to today's 3x3 total. The goal is just to break records each month. Next week is 5x5, followed by 5-4-3-2-1 and then a deload light 10-8-6 week with no assistance. Set patterns repeated monthly and are different each week of the month.

[jasolhe]

BFS Hybrid
C1, W1, D2 (3x3)

Mobility: 5 minutes lower-body targeted

DL:
(warmup: 8x95, 3x165, 1x235, 1x285)
3x325, 3x325, 3x325
*only jump 5 lbs next month, unless I get noticeably better with these high weights in the next 4 weeks

HLR: (Assistance #1) 4x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 4x15

Lifting Duration: 50 minutes (*this is my max time goal; if go over reduce assistance)
Conditioning Duration: 60 minutes (Taekwondo class with my son)

Comments: Still frickn sore from Day1 of new program. Made DL's feel extra hard. Bodyweight still at 166lbs - kind of hit a plateau. I think I'm going to have to cut back on the beer if I want my 4 pack to become a 6 pack. I still may be losing, but it's probably a couple ounces a week.

[ulsak]

nice layout, subbed

[jasolhe]

BFS Hybrid
C1, W1, D3 (3x3)

Mobility: 5 minutes upper-body targeted

BP:
(warmup: 8x135, 5x225)
3x260, 3x260, 3x260
*next month increase by 1.5 lbs or more based on progress the next 3 weeks

Rows: (Assistance #1)
-a) SKIPPED THESE TODAY ((barbell rows, 5 Sets @ 145 lbs (REPS: 9, 9, 9, 9, 9) **Keep core tight, Focus on contracting back muscles, slower reps**))
-b) kroc rows, 3 Sets @ 70 lbs (REPS: 14, 14, 14 each arm) **haven't done these for years, feels much better than bb rows, also gets my abs a bit

Push-ups (Assistance #2), 3 Sets Total, Max reps each set, Touch forehead to floor & fast
-45/45/45
-incorporate wrist stretches, figure out how

Lifting Duration: 50 minutes (don't exceed this, stop assistance when hit this mark)
Conditioning Duration: 20 minutes (Windsor Pilates Hips, Buns & Thighs, no TKD on weekends)

Comments: Fixed wrist placement on krocs (the stabilizing arm) so no more pain. This workout felt good. Only got 3 sets of assistance before my 50 min time was up - but it was just enough. Funny how I've been doing the same 5/3/1 exercises for over a year not ever getting sore and just tweaking my reps/sets and now I'm sore - have been all week actually.

[jasolhe]

Thx man - I ran it for the summer when I was 16 and 17 with great results. That was the true BFS though. I love the sets/reps change up every week.

nice layout, subbed

[MakeGoBoom]

in, interested to see how this turns out

[jasolhe]

**Here's the new layout**

BFS Hybrid Program:

Week1: 3x3
Week2: 5x5
Week3: 5-4-3-2-1
Week4: 10-8-6 (Deload, No Assistance)

*These aren't ramped, these are all perform to near failure - barely get the last rep up*
*Sets/Reps inspired by Bigger Faster Stronger (BFS) program

Tue: MP, Assistance = Weighted Dips, Weighted Pull-ups
Thu: DL, Assistance = HLR's, GHR's
Sat: BP, Assistance = Kroc Rows, Push-ups
Sun: Squat, Assistance = Leg Press, Leg Curls

*Excersises chosen inspired by Wendler 5/3/1 Triumvirate
*Accessory lifts don't follow the reps/sets, do whatever you want
*Only rule on Accessory lifts, is that once you hit 50 total minutes on your workout you are done, drink your protein shake
*Once a month you add weight in that week's scheme, keep breaking records
**Example: Week 1, 3x3, BP was 260, so Week 5 3x3 BP would be 262.5 (or whatever increase you see fit)

Cardio:
Must do at minimum 4 hours of cardio per week.