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  1. #121
    Registered User KrazyEyezKillah's Avatar
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    A nice Push last night! Everything was pretty much where I expected it to be. Flat bench felt nice (the only time I have said that, ever) and think I may focus up on that for a bit. Would like to be repping 225 for 15+ by the end of the year. Dunno if that's realistic, but I'll do my best. Tried playing around with different form - powerlifter arch, elbows tucked (hard for me), elbows flared, etc. I'll probably do flat first for 2 out of 3 workouts, and then switch around and focus on incline every 3rd push.

    Push

    Bench Press

    225x8
    225x7
    225x6

    Incline Bench Press
    205x6
    205x6
    205x6

    OHP
    145x8
    145x8

    Close Grip Bench
    200x7
    200x6
    200x6
    185x6 (paused)

    DB Incline Fly
    65x10
    70x8

    Skullcrushers
    135x8
    125x10
    115x10

    Lateral Raises
    45x9
    35x16
    20x30


    Pull tonight. My neck has felt kinda tweaked and sore lately and so I'm nervous about power cleaning. If warm ups feel weird, I won't be doing it. If not, let's hope for 200x3! Also wanting +120x3 weighted chins, but that may just be wishful thinking.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  2. #122
    Registered User KrazyEyezKillah's Avatar
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    Sweet pull! Weighted chins 115x3 (which is what I meant to say I wanted in the last post). Power cleans were def the highlight - 200x4, definitely have 225x1 in me but will continue in this fashion and hopefully hit it for 3 in 5 pulling sessions from now.

    Pull

    Weighted Chins

    +115x3
    +115x2
    +90x5

    Power Cleans
    135x3
    155x3
    185x1
    200x4

    Underhand Rows - strict
    200x10
    200x10
    200x10

    Lat Pulldown - pronated wide grip
    215x8
    215x8

    Cable Curls
    205x9
    210x8
    215x6

    Pumpy High-Rep BB Curls
    60x30
    60x30

    Facepulls and Bicycle Crunches
    3 sets each.

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
    "How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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  3. #123
    Registered User KrazyEyezKillah's Avatar
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    Decent leg day. My body was very sore. Today usually would be my rest day but got tons of chit to do tomorrow so had to squat a day early. Hit 355x4 this time, MAYBE could've sunk the 5th but it just wasn't worth it. 365x2 after that, which was hard as chit, followed by 320x7. Probably could've gotten 8 but form was deteriorating and BaI said fuk it. Tried barbell step-ups as well. Eh.

    Legs

    Barbell Squats - High Bar
    355x4
    365x2

    320x7

    Box Squats - High Bar
    235x8
    235x8
    235x8
    Fuking high rep box squats will be the death of me.

    BB Step-Ups (to block that puts leg at parallel)
    135x8
    135x8
    135x8
    135x8

    Leg Press Calves and Seated Calves
    3 sets each and a drop set.

    SLDL
    135x8
    185x8
    255x8
    Oomf, been a while.


    That is all. Going on vacation next week for 5 - 7 days in Ontario and won't be logging. I'll likely bring a small BB and some weights that I have, but probably only bring ~200 lbs. Dat high rep squat, floor press, power clean and OHP life.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  4. #124
    Registered User ErikTheElectric's Avatar
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    Thought I was the only one that did step ups. Lmao.

    Nice session brother, have a good vacation.
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  5. #125
    Registered User KrazyEyezKillah's Avatar
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    Originally Posted by ErikTheElectric View Post
    Thought I was the only one that did step ups. Lmao.

    Nice session brother, have a good vacation.
    I may keep doing them simply because my left leg is SO much weaker than my right. I need some single leg movements nomsayin?

    Thanks brutha <3
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  6. #126
    Registered User KrazyEyezKillah's Avatar
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    A great push day today! Was very pleased. 230x8 on flat - second time doing flat seriously in a very long time, I'll take it - 205x6x3 on close grip, and did some Klokov presses (thanks for the inspiration Erik - I've been searching for a good shoulder movement since I'm bored of OHP, and this time around Klokov's are feeling much less awkward).

    With my benching, I need to work on keeping my elbows tucked. Easy during CGBP, but they have a tendency to flare out on flat since I'm used to doing that with incline. Gotta remember to fix that. Also, need to find a good foot placement and stick with it.





    Push

    Bench Press
    230x8

    245x3
    230x6
    230x6

    Incline Dumbbell Press
    100x6
    100x5
    80x12
    Not feelin it.

    Klokov Press
    95x8
    95x8
    95x10

    Close Grip Bench
    205x6
    205x6
    205x6
    190x5 (paused)

    Incline DB Fly
    70x9
    70x7

    Lateral Raises // V-Bar Pushdowns
    40x11 // 200 stack x 10
    40x11 // 200 stack x 10
    40x11 // 200 stack x 10

    Bicycle crunches to top it off.

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  7. #127
    Registered User ErikTheElectric's Avatar
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    Klokovs look smooooth brother, I'm actually curious about your stance on them. I'm going to give that a shot today and see if I like it.
    Incline DB presses are also really impressive. For "not feeling it" you sure as hell hit them hard!



    Keep up the good work brother.

    (You and those bicycle crunches... :P)
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  8. #128
    Registered User KrazyEyezKillah's Avatar
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    Originally Posted by ErikTheElectric View Post
    Klokovs look smooooth brother, I'm actually curious about your stance on them. I'm going to give that a shot today and see if I like it.
    Incline DB presses are also really impressive. For "not feeling it" you sure as hell hit them hard!



    Keep up the good work brother.

    (You and those bicycle crunches... :P)
    Thanks brutha. Love bicycles lol, that's my cardio.
    If by "stance" you mean my literal physical stance with one leg back - idk brah, it felt much more natural and right to me. I'll be interested to see if you like it as well.
    If by "stance" you mean my opinion on them - I really enjoyed them yesterday but during today's workout, my RC's felt not-so-good and I'm curious if there's a correlation. If it was simply my body just adjusting to a new movement, fine, but if this is hurting my RC's I gotta call it quits.
    Would be ****ing badass to be repping 135 klokovs for 8-12 though.

    Pull tonight. Very lacking in energy. Chin ups went well, but power cleans sucked. Not a strength issue, but a laziness one - just didn't have the explosiveness in me tonight.

    Pull

    Weighted Chin-ups
    75x10

    75x9
    75x8
    Good.

    Power Cleans
    135x3
    165x3
    190x2
    205x1
    205x1
    Bleck. Wanted 205x3. Not today.

    Cable Rows (One-Armed)
    225x10

    225x10
    225x8
    Progression on these are about to slow.

    Preacher Curls
    115x12
    125x8
    125x6

    Curl Machine and Facepulls
    3 sets

    Wide Grip Lat Pulldown
    220x9

    220x8

    Shrugs // Ab Rollouts
    225x20 // 15
    315x20 // 15
    405x15 // 15
    455x15 // 15

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  9. #129
    Registered User KrazyEyezKillah's Avatar
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    A nice ol' leg day. I have finally, FINALLY found the squat form that is perfect for me. Narrow stance, close to ATG high bar. My knees have really been fuking killin me since my high bar got into the 350 region. Literally even my warm ups were hurting badly. So, I dropped the weight, narrowed the stance, and was left with a beautiful squat. Feet are even closer than shoulder width.
    I think I'll be following an SS rep scheme for a while, probably until 365x5x3.

    Legs

    Squat (high bar, narrow stance)

    135x5
    185x5
    225x5
    275x2
    315x5
    315x5
    315x5

    Barbell Hack Squats
    135x5
    225x5
    325x10

    Deficit SLDL (off two 45 lb plates)

    135x10
    155x10
    175x10

    Leg Extensions - one leg at a time
    2 sets

    Donkey Smith Calves
    225x11
    225x10
    225x10

    Seated Calves and Bike Crunches
    3 sets.


    Tomorrow, last workout before Canada for a week!
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  10. #130
    Registered User KrazyEyezKillah's Avatar
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    Really chitty push. Nothing felt good lol. Bench felt heavy as fuk. Last time 230x8 went up like butter, this time 235x5, x6, x5 again all felt fuking terrible. That's okay. I am going to use my vacation (which starts tomorrow) as a week off, maybe do some light work just to get a contraction. Then come back n kill it!
    I won't be logging for the next week. Need some me time.


    Push

    Bench Press

    235x5
    235x6
    235x5

    Incline Bench
    210x5
    210x5
    210x5

    Klokov Press
    100x8
    100x8
    100x8
    These were hard. Very humbling exercise.

    Close Grip Bench
    210x4 said fuk it
    200x8
    200x6

    Incline DB Fly
    75x7
    70x10

    Close Grip (Hammer Grip) DB Bench
    75x7
    80x6
    85x5

    Cable Upright Rows
    Stack for 3 sets of 10


    Namaste all. Have fun in your lifting and life adventures!
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  11. #131
    Registered User ErikTheElectric's Avatar
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    Sometimes we just have off days brother, it's just one session. Could've been anything.. Sleep, food, DOMs, etc.


    Props for pushing through the session and still training.
    Enjoy the "me time"
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  12. #132
    Registered User KrazyEyezKillah's Avatar
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    Back home now. Lovely relaxing trip with my girlfriend. A lot of hanging out by/in the lake, much needed sleep, and time with the woman.

    I did a nice leg day today. Relatively light to ease back into it. Push tomorrow - gotta go early though, since my band is playing our first gig in the city at night.

    Legs

    Squat

    325x5
    325x5
    325x5

    BB Hack Squat
    225x5
    365x1
    405x1
    365x5

    Barbell Step-ups
    145x8
    145x8
    145x8
    145x8

    Donkey Smith Calves
    275x8
    275x8
    275x8

    Seated Calves
    2 pps for 3 sets of 8

    Weighted Ab Rollouts
    +45x12 for 2 sets

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  13. #133
    Registered User ErikTheElectric's Avatar
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    Good to have you back brother.


    Band? What genre do you play?
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  14. #134
    Registered User KrazyEyezKillah's Avatar
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    Originally Posted by ErikTheElectric View Post
    Good to have you back brother.


    Band? What genre do you play?
    Currently in a rock band with some older fellahs that is taking off! We have a ton of shows coming up and a pretty good sized following, 14k likes on ******** (somehow, idk). It's just kind of straight-up rock.

    Chitty push workout today. It was about 12 hours earlier than I usually go, and I just did not have it in me. Gym was hot and tired. Mostly did some heavy triples and then got the fuk out of there.

    Push

    Bench

    240x3
    240x3
    240x3

    Incline Bench
    215x3
    215x3
    215x3

    Klokovs
    105x8
    105x8
    105x5
    I dunno if I'm gonna keep these around.

    CGBP
    185x9
    185x8
    185x7
    Pathetic.

    Incline DB Fly
    80x6
    70x7

    Pushdowns and Laterals
    3 sets.

    I think I'm going to start doing a 5/3/1 rep scheme, at least for my bench, and maybe will throw in an Overhead Press 5/3/1 day as well. Really want to be repping 275 by the end of this bulk, and I think 5/3/1 will REALLY help.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

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  15. #135
    Registered User KrazyEyezKillah's Avatar
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    So I have decided to run 5/3/1 for my bench, OHP and squat. I have spent a good portion of my mental energy today deciding how to approach this. I think the following is how it'll go:

    Day 1: Squat
    5/3/1 Squat
    BB Hacks or Deficit SLDL depending on day
    Leg Press
    Calves

    Day 2: Bench
    5/3/1 Bench
    Incline Bench
    CGBP
    Incline DB Fly
    Skullcrushers
    Pushdowns

    Day 3: Pull
    I am sticking with the pull I have for now. I do BB hacks in place of deads, so unless I decide to do 5/3/1 for power cleans, I'll leave it be.

    Day 4: Overhead
    OHP 5/3/1 followed by BBB rep scheme, 5x10 with 50% 1 RM
    Paused Bench
    Upright Rows
    Lateral Raises
    Facepulls
    Shrugs

    I am really excited! No set rest days, just rest when I want, which I'm assuming will be one day after OHP, and maybe a day after bench.
    I hope to run 531 for 6 months to a year.

    Tonight:

    Pull

    Weighted Chins
    80x8

    80x7
    80x7
    This was hard.

    Power Cleans
    135x5
    160x5
    185x8
    THIS was hard. Happy though. BW clean for 8 reps.

    One Armed Seated Cable Row
    210x12
    210x11
    210x11

    Wide Grip Lat Pulldown
    225x8

    225x8
    225x8

    Preacher Curl
    125x8

    125x7
    125x7

    DB Hammer Curls strict
    65x8
    65x8
    55x8

    Did some abs and calves as well. Gotta bring up dem calves.

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  16. #136
    Registered User KrazyEyezKillah's Avatar
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    First day of 5/3/1!
    Notes: I am really just excited. I've never really used a legit program before and got my lifts to an "intermediate" sort of level on my own. It's very different to be going to the gym following what a piece of paper says for my main lifts, but I kind of like it. I also really like how there was only one really intense working set. It made me so psyched up to do it. Today's 5/3/1 was the Overhead Press, which I have not prioritized or even done in a very long time, and I was aiming for 140 for 5+. I hit 9, which was pretty good imo. I'm assuming my 1 RM is around 180 lbs. I'm using 162 lbs as my 5/3/1 Training Max. Really hoping by the end of the year I can be up around 200, but we'll see!

    Have not done such high volume for my shoulders all on one day in a long time, but it felt good. Accessory work (which I'm considering everything other than the OHP) was kept relatively light and very strict. Full ROM on everything.

    5/3/1 Cycle 1, Week 1, Day 1: Overhead Press



    Overhead Press

    65x5
    85x5
    100x5
    105x5
    125x5
    140x9 Maybe a PR.

    Pause Bench
    135x5
    185x5
    205x5
    185x8

    Dumbbell OHP
    60x8
    60x7
    60x7
    Light on these. More about ROM and explosiveness.

    Upright Rows
    140x9
    140x9
    I'll mirror my OHP with these. I'm quite strong at them.

    Seated Laterals / Facepulls / Shrugs
    30x12 / 90x20 / 365x15
    30x12 / 90x20 / 415x15
    30x12 / 90x20 / 415x15


    Resting tomorrow, squatting on Saturday. Going for 305x5+, so thinking I'll bag 10 reps or so.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  17. #137
    Registered User KrazyEyezKillah's Avatar
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    First 531 squat day. It went okay. Had to hit 5+ with 305. Wanted 10, got 10, had one left in the tank. It didn't "feel" that good though, but that's okay, it's been a long day and a 1 AM workout. Kept accessory work kinda light.

    5/3/1 Cycle 1, Week 1, Day 2: Squat

    Squat (high bar, narrow stance)

    235x5
    270x5
    305x10
    Rep PR but def not an actual PR.

    BB Step-ups / Deficit SLDL
    150x8 each leg
    / 205x8
    150x8 each leg / 215x8

    Leg Press light
    4pps x 8
    5pps x 8
    6pps x 8

    Donkey Smith Calves
    280x8
    for 3 sets

    Seated Calves / Bicycles
    3 plates with 2pps / 300 total

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
    "How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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  18. #138
    Registered User KrazyEyezKillah's Avatar
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    First bench day of 531. Had to hit 215 for 5+, got it for 10, which was what I wanted. Not much else to report, felt good.

    5/3/1 Cycle 1, Week 1, Day 3: Bench Press


    Apologize for chit quality.

    Bench Press

    165x5
    190x5
    215x10
    Rep PR.
    Wendler says it is okay to do some heavyish singles after working sets occasionally if you feel up for it. I did.
    225x1
    235x1
    250x1

    Incline Bench
    220x3
    220x3
    220x3
    195x7
    Strong incline to flat ratio lmao.

    CGBP
    205x5
    185x9
    185x7
    Felt chitty.

    Incline DB Fly / Incline Skullcrushers
    80x6 / 115x15
    70x8 / 115x12
    60x10 / 115x12

    DB Hammer Grip Bench
    85x6
    85x5

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  19. #139
    Registered User PropertyOfHeidi's Avatar
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    I just... I just... wow, you are so strong. also miring buddhism in
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  20. #140
    Registered User KrazyEyezKillah's Avatar
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    Originally Posted by PropertyOfHeidi View Post
    I just... I just... wow, you are so strong. also miring buddhism in
    Thank you sir, reps. There are some dudes on here who warm up with my maxes, but I've come a long way and do what I can
    Buddhism is the greatest thing that ever "happened to" me. It has given my life such purpose and joy.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
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  21. #141
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    Originally Posted by KrazyEyezKillah View Post
    Thank you sir, reps. There are some dudes on here who warm up with my maxes, but I've come a long way and do what I can
    Buddhism is the greatest thing that ever "happened to" me. It has given my life such purpose and joy.
    modest as well I see well coming from someone who has a decent way to go before reaching your level, I think you're insanely strong regardless of other people
    I can understand why, considering what it revolves around and the lessons taught within buddhism. not that I'm a buddhist, so I wouldn't know the fine details, but from what I've gathered buddhism is amazing and I love the practices and respect you have to have for other living things around you
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  22. #142
    Registered User ErikTheElectric's Avatar
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    Lmao. Needed 5. Got 10.

    That's it man. Good luck on 531. Awesome program brother.
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  23. #143
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    Originally Posted by ErikTheElectric View Post
    Lmao. Needed 5. Got 10.

    That's it man. Good luck on 531. Awesome program brother.
    Haha, that's the beauty of 5/3/1 I suppose - makes you feel like a fukin boss to hit the prescribed reps and then keep going for double. Happened again today. Thanks buddy, I really have a good feeling about this program. Liking how it feels thus far...especially giving OHP a focus for once. I really, really want to be hitting 185 for reps within a few months.

    Notes from today: The last day of week 1 on 531. Dug it. I am using the barbell hack squat, aka behind-the-back deadlift, for 531 rather than the actual deadlift. Hacks feel better to me, my form tends to be tighter, I'm actually able to lift just as much (if not a little more) weight on hacks than I am on deads (which, I'm told, is really really abnormal), and it hits the quads hard, which is good since my quads have been playing catch-up for, oh, 2 years now. I needed 5+ with 335 lbs, and once again ended up getting 10. The gym was hot and I was tired, and so the cardiovascular part of this actually felt much harder than the lifting part. Rep PR.



    5/3/1 Cycle 1, Week 1, Day 4: Deadlift (behind-the-back)



    Barbell Hack Squat

    255x5
    295x5
    335x10
    Rep PR. I will only be using belts and straps on the final working set.

    Weighted Chin-ups
    +80x8
    +80x8
    +80x7

    Underhand Barbell Rows Strict, slow negatives
    225x7
    205x9
    205x9

    Wide Grip Lat Pulldown
    230x8
    220x9

    Dumbbell Curls
    70's x 6 Cheating a little
    65's x 7
    55's x 10

    Curl Machine
    130x12
    140x8
    140x9

    Leg Press Calf Raises
    3pps + 5 lbs per side x 12 for 5 slow sets

    Weighted Ab Wheel Rollouts
    +55x10
    +55x10
    +55x10

    And that's it! I'm thinking I'll likely take tomorrow off unless I'm feeling REALLY good. If not, OHP.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

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  24. #144
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    Ended up training today even though I was sore and didn't want to. Session went good! Needed 3+ with 150, got 6, could've bagged a 7th if I'd waited a day but such is life. The unexpected star of the show here was actually paused bench, on which I easily hit 210x7. Strong, for being the second movement! I read some stuff today that I applied to my bench and I REALLY felt a difference. Feels much less like a tricep and chest exercise now, and more like a full body collaborative pre

    5/3/1 Cycle 1, Week 2, Day 1: Overhead Press



    Overhead Press
    115x3
    130x3
    150x6
    Felt not bad.

    Paused Bench
    210x7
    200x8
    190x6

    DB OHP
    65x6
    65x5
    55x10

    Lateral Raises
    35x15
    35x15
    35x15

    Facepulls strict and slow
    95x20
    95x20
    95x20

    5 sets of seated calves since I'm tired of having fuking small 15" quads.

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

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  25. #145
    Registered User KrazyEyezKillah's Avatar
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    Unhappy

    Squat day. I was not happy with my set, and I really figured out a lot afterward in terms of form. Mainly, KEEP MY ELBOWS UNDER THE DAMN BAR AND PUSHED FORWARD. I have NEVER made any effort to do this, and it finally now clicked that that's why the bar ends up sliding too far forward on my traps and the movement becomes this awkward back bend rather than a squat. If you see the video, you'll see my first few reps are smooth and then my elbows come up and it begins to become a mix of a low bar squat and a good morning. This is not what I'm after, and it ends now.

    5/3/1 Cycle 1, Week 2, Day 2




    Video only shows 5 but I got 6.

    Squat

    250x3
    285x3
    325x6

    Power Cleans
    135x3
    165x3
    195x6

    Paused ATG Beltless Squats
    225x5
    225x5
    225x5
    225x5
    225x5

    Deficit SLDL
    225x8
    230x8
    230x8

    Smith Donkey Calves
    285x8

    285x8
    285x8
    285x8

    Bike Crunches x 300.

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

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  26. #146
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    Totally know the feeling of the wrists/elbows getting under the bar.

    You ever think about going low bar?
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  27. #147
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    Originally Posted by ErikTheElectric View Post
    Totally know the feeling of the wrists/elbows getting under the bar.

    You ever think about going low bar?
    Yeah homie, actually the reason my squat is so much weaker now (probably 350 for a few reps on a good day) compared to where it was (365 for 5, could've bagged 405 for 1 maybe) is because I switched from low to high a few months ago. I wanted my quads to catch up to my hams and ass, and also my forward lean was getting absurd, and I think there's something to be said for a well performed olympic squat with a narrow stance and high bar. So I switched, worked my way back up to 365 for a few, and then had to drop weight AGAIN to narrow my stance and work on form. So, I'm refusing to ever drop weight again, and I'm gonna learn high bar this time and learn it right. My paused squats last night felt so much better focusing on my elbows, so that's what I'll try to remember next squat day.

    As for today, 'twas a decent bench day. No real significant PR's, and it was an early workout even though I prefer to go at night. I felt lazy and tired and didn't really remember to use the form tweaks I've been doing on bench, so I only hit 225x7 even though I wanted 8+. Ah well.

    5/3/1 Cycle 1, Week 2, Day 3: Bench Press

    Bench

    175x3
    200x3
    225x7

    Incline Bench
    225x3
    225x3
    225x2
    225x2
    Lmao it cracks me up how strong this is compared to flat.

    Close Grip Bench
    205x5
    210x5
    220x3
    185x9
    205x4
    Very nice for being 3rd in the workout. Will rep 2 plates for a few next time I hope.

    Incline DB Fly
    80x7
    70x8
    65x9
    Good.

    Overhead DB Tricep Extensions
    100x12
    100x10
    Elbow pain, said fuk it.

    5 sets of light seated calves. I will be hitting calves pretty much every training day.


    Tomorrow "deadlift" (BB hack squat). Need 355 for 3+, lol. Let's bag it for 8 or more.
    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

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  28. #148
    Registered User ErikTheElectric's Avatar
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    ErikTheElectric is offline
    Yeah brother, honestly one of the best things I ever did was reset my squat and work on my form (and I squat with probably the narrowest stance ever).

    Nice work with the bench today, in for another epic session tomorrow.
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  29. #149
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    KrazyEyezKillah is offline
    Originally Posted by ErikTheElectric View Post
    Yeah brother, honestly one of the best things I ever did was reset my squat and work on my form (and I squat with probably the narrowest stance ever).

    Nice work with the bench today, in for another epic session tomorrow.
    I totally feel ya. Even though I'm lifting way less weight, my legs and body just feel healthier squatting this way.

    An epic session it was! Notes from today: Another very early workout, ugh. I didn't really care about anything except having a good BB hack set. Wanted 8+, hit 8 and had to stop due to feeling like I was going to puke (had to cram a lot of food in me before the gym in a very short time period), but I honestly could have gotten 10. Felt good. I like BB hacks for, well, about a dozen reasons, but the thing I like the most (ego alert) is how people watch. They see me warming up and have this look like, "wtf is this...?" and then I throw on 3+ plates and they just kind of stop and look scared lmao. Also, today marks the end of week 2 of 5/3/1 for me. I guess overall I enjoyed the "5's" week more than this "3's" week, but then again I've trained my body in a hypertrophy kind of way.

    5/3/1 Cycle 1, Week 2, Day 4 "Deadlift"

    Barbell Hack Squat (Behind the Back Deadlift)

    275x3
    315x3
    355x8
    Maybe PR? I dunno.

    Weighted Chins
    +100x4
    +100x4
    Bodyweight x 25.
    No bull****, full reps.

    DB Rows
    100x20
    100x20
    100x15
    100x15

    Lat Pulldown
    235x7
    225x7

    Various Curls - 5 sets
    Got lazy on these lmao.

    Ab Crunch Machine - 8 sets

    Off to work!

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
    "How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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  30. #150
    Registered User KrazyEyezKillah's Avatar
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    KrazyEyezKillah is offline
    Well my first 1+ week of 531 started today with OHP. It was a good workout overall, but my working set of OHP sort of sucked. Was expecting 155x5 at the very least but only managed 4 and s half. It wasn't a strength thing, but a stupidity thing. For some reason I took a false grip and staggered stance when that is NOT how I do the lift ever, and ended up changing grip and stance midset which fuked up everything. Oh well, 4 reps on a 1+ set is still good I guess. Pause bench went very well.

    5/3/1 Cycle 1, Week 3, Day 1: Overhead Press

    Overhead Press

    125x5
    140x3
    155x4

    Pause Bench
    220x5
    205x7
    185x8
    Good.

    DB OHP
    65x7
    70x3
    60x8

    Upright Rows / Laterals
    145x9 / 35x12
    145x9 / 35x12

    Facepulls / Shrugs
    95x20 / 315x15
    95x20 / 365x20
    95x20 / 365x25

    5 sets of calves.

    Bench Press - 225x18 // 275x8 // 330x1
    Squat - 385x7 // 445x1
    Overhead Press - 135x20 // 225x1
    Deadlift - 385x11

    Bodyweight OHP for reps!

    ★★ Buddhist Crew★★
    "How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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