Chris's SFW & GFH with 5/3/1 log

[Cheap5.0]

I finally got some time to get this log started, and i forget to bring my notes from the workout with me...so ill be trying to remember the best i can for now, and ill update it later if i screwed up the numbers somewhere.

Im working with Ryan on getting a customized workout for me, so for the time being i am following the GST principles and using the suggested lifts out of the book to get accustomed to the program. Hopefully in the next few days ill have a program to better suit my goals.

Yesterdays lifts were a pull day:

Started with 5 minutes on a treadmill (my favorie bike was occupied )

Core Lift: Chins/Reverse Chins

1) 8 reps
2) 8 reps
3) 6 reps, with 2 partials

Supp Lift #1 - Flat Bench Dumbbell Rows

1) 15 reps @ 30lbs, each arm
2) 20 reps @ 20lbs, each arm
3) 17 reps @ 25lbs, each arm

Ive been doing SS for 7 months, and took a wild guess when i picked a DB size for the rows. I feel i went a bit heavy for the first set, then too light for the second set...but found a good middle ground to work from for the 3rd set.v

Supp Lift #2 - Underhand Bent Rows


1) 15 reps @ 45lbs
2) 15 reps @ 45lbs
3) 16 reps @ 45lbs



I got a video, and im looking for some critique on my form here. I feel it got a bit sloppy towards the end, and i also think i could have put a few more degree's in my lean. This was my last set fyi.

I finished this with 20 minutes on the eliptical @ level 4-6 watching cops.

So far im really enjoying this routine, its a nice but difficult change of pace from SS. I also got some body measures yesterday, ill post those up if i have power when i get home later (wicked storms last night, 100,000+ in my county w/o power).

[Cheap5.0]

Ill also post my diet & supps i take in this log, since its been awhile since i posted about it.

Diet consists of the same thing, mon-fri:

Breakfast is either 4 scrambled eggs, 2 pieces of WW toast & some cheese or a bowl oatmeal (1 cup of instant oats) & some milk/whey shake.

Lunch is usually a bag of broccoli (4 cups) w/hot sauce on it, and a turkey/chicken sandwich with ww bread.

I snack on some almonds in the afternoon.

My workouts are almost always around 6 PM, occasionally ill work out around 7 am...but its not too often.

After working out, i have a pretty varied dinner plan. Its almost always a steak/chicken/pork loin based meal with vegi's and rice or noodles somewhere in there. Total daily cals are around 2800-3000. Macros come pretty close to 40/40/20 most of the time. I dont have the strictest diet, but then again im making gains and im looking better. This is one area in the future i could work harder on if gains start to slow.

I take 1-2 scoops of white flood 45 minutes before working out, and creatine (5 grams) daily. No multi, no fish oil...i should start taking that stuff but i never think about ordering/buying it. Whey is Dymatize Elite, super cheap and taste pretty good!

[-Lucifer]

Pull the bar to your hips/belly button.

Where are you from, Chris? Those storms sound scary.

[Cheap5.0]

Pull the bar to your hips/belly button.

Where are you from, Chris? Those storms sound scary.

More specificly here:



The storms were pretty awesome, we lost power right off the bat before the storm arrived then had almost non stop lighting for 10 minutes and winds clocked @ 80 mph in the town about 3 miles from me. We didnt lose any tress, and my neighbor called about 10 minutes ago to let me know we had power again. Its pretty rare to have storms like that in late september, considering its almost Fall!


Thanks for the tip on the pull, i can see how that would use my back more than my arms if i do that.

[-Lucifer]

Michigan always reminds me of American Pie II. Specially the lake.

Here are some basic pointers, when it comes to pulling:

- pull with your elbows (that takes the stress off your arms)
- learn to pinch your shoulder blades together (that's what you should do, when you pull the bar towards you)
- use a thumbless grip

[Cheap5.0]

Michigan always reminds me of American Pie II. Specially the lake.

Here are some basic pointers, when it comes to pulling:

- pull with your elbows (that takes the stress off your arms)
- learn to pinch your shoulder blades together (that's what you should do, when you pull the bar towards you)
- use a thumbless grip

Yeah, surprisingly that movie captured the feel of the west coast lake town pretty well during the summer. What you dont see is how the whole place dies in November, the sand dunes get covered in dirty snow, the trees all look dead, and the lake freezes solid.

Im on the opposite side of the state, near Detroit.

I watched one vid of the pull before i went to the gym yesterday, and gave it my best shot. If i had those tips before hand, it would have been much clearer what was going on. I just focused on bending my knees, keeping my back straight, and going parallel to the ground with my torso. The thumb-less grip will probably be the best solution though.

Had to edit the title...needed to incorporate some SFW into this thread

[FastCatChamp]

I'd definitely listen to Lucifer on the rowing. The thumbless grip idea is obvious (but I had not done it!). On the reverse chins, I only did them when I was unable to hit the required number of chins. Simply put, I could not do three sets of 8, so I would do as many as I could do until failure and then do reverse chins(just slowly descend in as long of timeframe as possible) to get to 8. Those reverse chins suck when you get into 20-30 second counts. You will move some big ass dumbbells once you get used to the db rows. You will literally be using the 100 pounders on low rep days.

Good work man. You are going about things slowly which also gives you a built in deload here at the beginning.

[Cheap5.0]

I'd definitely listen to Lucifer on the rowing. The thumbless grip idea is obvious (but I had not done it!). On the reverse chins, I only did them when I was unable to hit the required number of chins. Simply put, I could not do three sets of 8, so I would do as many as I could do until failure and then do reverse chins(just slowly descend in as long of timeframe as possible) to get to 8. Those reverse chins suck when you get into 20-30 second counts. You will move some big ass dumbbells once you get used to the db rows. You will literally be using the 100 pounders on low rep days.

Good work man. You are going about things slowly which also gives you a built in deload here at the beginning.

Thanks Champ, im copying your first workouts until i hear from Ryan about what i am going to be doing...in case you have not noticed.

Also i am unable at this point too do 3 full sets of 8 as well on the chins. I can get 30 if i cheat it, but i dont...and i go all the way down to the point my arms are just meat hooks on every rep. 24 REAL chins is nothing easy @ 190 lbs.

[pezking7p]

Pull the bar to your hips/belly button.

Where are you from, Chris? Those storms sound scary.

Michigan always reminds me of American Pie II. Specially the lake.

Here are some basic pointers, when it comes to pulling:

- pull with your elbows (that takes the stress off your arms)
- learn to pinch your shoulder blades together (that's what you should do, when you pull the bar towards you)
- use a thumbless grip

Lucifer took the words out of my mouth. Your angle looks just fine. It will be harder to keep in check was you get to heavier weights.

My parents just moved to kalamazoo.

[Cheap5.0]

Lucifer took the words out of my mouth. Your angle looks just fine. It will be harder to keep in check was you get to heavier weights.

My parents just moved to kalamazoo.

Kzoo has the best economy in the state, and they are also hiring cops, and they are also expanding business's....basicly 200% different than the Metro Detroit area i live in. Its tempting to move out there, its all the best parts of MI...and none of the bad.

Now for my measurments:

Weight: 189
Thigh: 23.25"
calf: 14.25"
Arm relaxed: 14"
Arm flexed: 15.5"
Forearm: 12"
Chest: 41"
Shoulders (not sure if i measured in the right spot): 47"

I get these measures again in October, November, etc...

[Cheap5.0]

Push day


Core Lift: Back squat - 60% 1RM 8-10 reps

1) 190x8
2) 190x8
3) 190x21 AMRAP

FUuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu uuuuuuuuuuuuuuuuuuuuuuuuuukkkkkkkkkkkkk


Supp #1 - Front squat

1) 10x45 2 minutes rest since back squats
2) 15x45 4 minutes rest since last set
3) 17x45


Supp #2 - Stationary lunges

1) 16x60 (30# DB's)
2) 20x50 (25# DB's)
3) 30x40 (20# DB's)

I was pretty close to puking after all this, so unfortunetly i skipped the ab work this time. I sat around for 5 minutes thinking i could walk it off...but it never left, its still with me a bit. Other than that, wow what a workout. The front squats were tough as hell, i really need a lot more practice with these. The lunges were easy to perform, but wore me out very quickly.

Weigh: 190

[pezking7p]

Push day


Core Lift: Back squat - 60% 1RM 8-10 reps

1) 190x8
2) 190x8
3) 190x21 AMRAP

FUuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu uuuuuuuuuuuuuuuuuuuuuuuuuukkkkkkkkkkkkk


Supp #1 - Front squat

1) 10x45 2 minutes rest since back squats
2) 15x45 4 minutes rest since last set
3) 17x45


Supp #2 - Stationary lunges

1) 16x60 (30# DB's)
2) 20x50 (25# DB's)
3) 30x40 (20# DB's)

I was pretty close to puking after all this, so unfortunetly i skipped the ab work this time. I sat around for 5 minutes thinking i could walk it off...but it never left, its still with me a bit. Other than that, wow what a workout. The front squats were tough as hell, i really need a lot more practice with these. The lunges were easy to perform, but wore me out very quickly.

Weigh: 190

lulz @ backsquatsx21. I'm guessing you underestimated your 1RM juuuuust a bit. It should work itself out soon enough.

Front squats and lunges are light. I really recommend you try BB lunges, much easier to do, especially with heavy weight.

Welcome to more volume. Next micro will be much better. Meanwhile, I'm onto SS which feels like zero volume.

[Cheap5.0]

lulz @ backsquatsx21. I'm guessing you underestimated your 1RM juuuuust a bit. It should work itself out soon enough.

Front squats and lunges are light. I really recommend you try BB lunges, much easier to do, especially with heavy weight.

Welcome to more volume. Next micro will be much better. Meanwhile, I'm onto SS which feels like zero volume.

I guessed it to be around 320...how far off do you think i was?

[Cheap5.0]

Got in touch with Ryan today, he was kind enough to set up a workout geared towards my goals (increase dead & press).

So here is my setup for atleast the next 2-3 months.


Press Day Lifts
Primer: Light Bar Flat Press or Imaginary Bar Flat Press
Core: Flat BB Press
Supplement 1: Standing BB or DB Overhead Push Press
Supplement 2: Incline DB Press
Supplement 3: Dips
Direct Ab Work: Decline Crunch


Squat Day Lifts
Primer: Jump Squat
Core: BB Back Squat
Supplement 1: BB or DB Walking Lunges
Supplement 2: BB Front Squats or Bulgarian Split Squats w/ DBs
Supplement 3: Calf Raise of Choice
Direct Ab Work: Any Plank Variation you'd like


Pull Day Lifts
Primer: Light Lat Pulldown
Core: Pullup
Supplement 1: Reverse Grip Bent BB Row
Supplement 2: Flat Bench DB Row
Supplement 3: Standing BB Curl
Direct Ab Work: Hanging Leg Raise


Lift Day Lifts
Primer: Jump Deadlift w/ Light Bar
Core: Conventional Deadlift
Supplement 1: Rack Deadlift
Supplement 2: Cable Pullthrough or BB Good Morning
Supplement 3: Lying Leg Curl

Im very excited to see Rack pulls in there, especially since today is my lift day! Should have an awesome workout to post up later tonight. Overall, im glad i picked GST if only for the fact Ryan is so attentive to making sure i understand why im doing certain things and how to do them.

[pezking7p]

I guessed it to be around 320...how far off do you think i was?

Did you see my response to your 21 rep squats in the shack after I was sober?

Question: how did you calculate your 1rm for squats.

Suggestions: switch to 65/75/85/95% scheme.

[Cheap5.0]

Did you see my response to your 21 rep squats in the shack after I was sober?

Question: how did you calculate your 1rm for squats.

Suggestions: switch to 65/75/85/95% scheme.

Im running on the 60/70/80/90 scheme this macro per ryans advice.

I guessed for my squat based on prior experience with 3 rep maxes and 5 rep maxes. My 3 rep max was 310, i didnt think my 1RM would be much beyond that.

And no i didn't see your sober response in the shack lol. Im heading into the gym right now for my lift day, ill be doing cable pull throughs for the first time as well. Also taking the camera for vids.

[pezking7p]

Im running on the 60/70/80/90 scheme this macro per ryans advice.

I guessed for my squat based on prior experience with 3 rep maxes and 5 rep maxes. My 3 rep max was 310, i didnt think my 1RM would be much beyond that.

And no i didn't see your sober response in the shack lol. Im heading into the gym right now for my lift day, ill be doing cable pull throughs for the first time as well. Also taking the camera for vids.

you're 1RM estimate was probably very accurate. It's just that doing reps with 60% of 1RM is pretty easy to do, especially for squats.

[Cheap5.0]

you're 1RM estimate was probably very accurate. It's just that doing reps with 60% of 1RM is pretty easy to do, especially for squats.

Ahhh gotcha, i didnt see where you were going with that.

Just got back, but i cant find my notebook with my notes right now...so i cant list the weights/reps till i find it.

At any rate, high rep deads=mind blown. They were followed by higher rep rack pulls, and cable pull throughs. My lower back was so pumped it was painful. I jumped on the elliptical, and honestly it got better once my heart rate got up and i loosened up some. Im glad i only have to do deads like this once a month haha...more later....

[BPP]

subscribed

[Cheap5.0]

subscribed

Thanks buddy! Found my notepad in my jeep, so its time for the numbers:

Primer: Jump deads w/empty bar

Core lift: Dead lift
225x8
225x8
225x11 AMRAP

I could have gone for 1-2 more on the AMRAP, but ive learned the dead lift is not one of those lifts where you go all out. I stopped once from broke down. FastCatChamp said after he did his first set of high rep AMRAP deads he laid on the floor for ten minutes after....i almost did the same. Wow, my back was so pumped....i took a 5 min break and just walked around trying to relax it.

Supp #1: Rack pulls (reps 15-20)
95x20
135x15
135x17

I went a bit light here, still trying to find my rep weights. Next time ill go a bit heavier, im thinking around 150-160 for this rep range.

Supp #2: Cable pull through

30lbsx15
50lbsx16
50lbsx17

Ryan said choose either cable PT's or good mornings, he preferred cable PT's for the explosive power they create and also how they mimic the lockout part of the dead lift. It was an easy choice for me, cable PT's all the way. Felt a bit awkward at first, but once you get the hang of them they go real well and really work the spinal erectors/back.

Abs: Decline crunches 3x10

15 minutes on elliptical to finish things off and stretch out a bit after all those lower back lifts.

Weighed in today @ 192.8, right around 1-1.5 lbs a week so far.

[Cheap5.0]

Primer: Bench - empty bar


Core: Bench Press 70% 8 reps

10x45 wu
10x95 wu
8x135 wu
4x155 wu
4x165 wu
-------------
8x175
8x175
14x175 AMRAP

Supp 1: standing push press - 10 reps

8x95
8x70
9x70

Started too heavy here, used 1-2 minutes of rest between sets

Supp 2: Incline DB press - 10 reps

10x20
10x30
10x40

I had no idea what weight i would start at here, by the time i got too the 3rd set i was finally at a good weight.

Supp 3: Dips BW+45 lbs - 10 reps

3x10 x BW+45

Weight = 193.8

I was in a bit of a rush before heading out the door for this workout, and im pretty sure i have the supp reps screwed up...but i was running out of time so its better than nothing.

Something else to note: I take white flood pre workout. It has always provided a nice smooth energy boost for me during my SS days....but now that im doing higher reps, shorter rests workouts i can REALLY feel its affects. As my heart rate goes up, so does my energy level...the energy builds the longer i work out...really nice! By the time im done with these workouts i feel ready to start all over again.

[BPP]

good stuff... I may try the WF as my next pre-wo

[Cheap5.0]

good stuff... I may try the WF as my next pre-wo

I cant say its better than XXXX because im too new and its the only pre ive tried, but i really love it. I have to stage the dosing (1/2 scoop 30 minutes before, then 1/2 scoop on the way there or else i get hit with guy cramps pretty bad.

[-Lucifer]

14 reps with 175 is good. Strong bench.

[screwedgenetics]

Started too heavy here, used 1-2 minutes of rest between sets


I had no idea what weight i would start at here, by the time i got too the 3rd set i was finally at a good weight.

I just finished my first macro and it took me the whole macro to figure out the correct weights to be used for certain supp schemes so don't worry about it first macro.

Good job btw on all your lifts so far.

[Cheap5.0]

14 reps with 175 is good. Strong bench.

Thanks lu, its my only strong point lol.

I just finished my first macro and it took me the whole macro to figure out the correct weights to be used for certain supp schemes so don't worry about it first macro.

Good job btw on all your lifts so far.

I figured as much, ive been diligent about keeping track of things in a notebook so i dont have to waste time next macro figuring out where i should be. Im anxious to see how i "measure" up Oct 10. That will be 1 month since i started GST.

[Cheap5.0]

Squat Day

Primer: Jump squats


Core: Back squats 70% 8 reps

8x45 wu
8x95 wu
6x135 wu
4x185 wu
-------------
6x225
6x225
10x225 AMRAP

Supp 1: BB Lunge

1x5 @ 95
1x10 @ 75
1x10 @ 75

Started too heavy here, but got pretty close to what i wanted with the last two sets.

Supp 2: BB front squats

10x75
10x85
10x85

Started a bit light, but got it right by the 2nd set. Im not really sure how well im doing them, see vids & critique please!

Supp 3: Seated calf raises

3x10 x 1-45lbs plate

Weight = 188.8

Videos are uploading to youtube now. Back squat looks and feels good, i might have some problems with butt wink...but i cant tell. My form starts too poop out towards the end of the AMRAP set but i think thats expected.

This whole workout felt real good, again tons of energy. Im down 5 lbs from the last session i had, but it must be all water weight. I dont know how that happened, ive been pigging out on eggs & chicken trying to keep a steady 1-2 lbs a week gain going.

Front squats are my biggest problem right now (i think, someone take a look at the vids and let me know). I am trying to not do them like back squats, but i find my self thinking of it like a back squat when i really start pushing towards the end....any tips?

[Cheap5.0]

First up, a set of back squats:



Next the AMRAP set of backs squats:



And last for now accidentaly deleated my front squats..... BB lunges:






FUUUUUUUUUUUUUUUUUUUUUUU im pissed i deleted the front squat vids, i was sure i had them downloaded before i wiped out the cameras memory.

[DanielBeauchamp]

Those Squats looked excellent to me. Remember to keep a tight arch, and you should be good!

[-Lucifer]

Those Squats looked excellent to me. Remember to keep a tight arch, and you should be good!

This. Your form is very good. You need to work on hip drive, though.