Fat Nerd To Something More l Bulking l 5/3/1 Powerbuilding Log l HD Videos 1080P

[lawlz_xD]

Hey all, I've been on/off with lifting for around 4 years on/off. For most of those 4 years, I did not have a proper diet and only trained somewhat effectively. My physique does not look anything like it should considering the time I have been training. Additionally, I have taken breaks due to wanting to try new sports: rowing, BJJ, and Muay Thai. While I liked those sports, I didn't love it like I did lifting.

After a complete year break from lifting after entering college and pigging out/getting fat, I decided to come back and do things right.For the past 8 months, I've committed myself to a proper diet (tracking macros, etc.) and have made pretty nice progress cutting the fat I gained during my hiatus. Pictures of that cut below:

Cut from 188lbs to 155lbs:

180LBS:



155LBS:





Currently I am bulking as 155lbs. is just simply too small and although I was lean, did not have a respectable amount of mass on me.

I am running Wendler's 5/3/1 with the new stuff from his new book, Beyond 5/3/1. Namely First Set Last and the Joker Sets, with some of assistance related to the compound lift that day.

Current Split:
Monday: Squats/Legs
Tuesday: Bench/Chest/Triceps/Abs
Wednesday: Rest
Thursday: Deadlifts/Back/Biceps
Friday: Press/Shoulders/Abs
Sat/Sun:Rest

Enjoy the journey/videos folks!

Ryan

[lawlz_xD]

Last Cycles 5/3/1 Week Deadlift Day:

Deadlifts 345x9; 405x2; 175x5x10
DB Row: 70lbsx3x10 (negatives)
Lat-Pull Down: 70lbsx3x10 (negatives)
DB Curls: 25x3x10 (negatives)

[lawlz_xD]

[B]Last Night's (new cycle from last post) Squat/Leg Workout (3 Week):[/B}

Squats:
225x3
250x3
285x11 (+2 rep PR from last cycle, this was my 1+ weight last cycle)
315x5 (+10% Joker)
225x5x8 (First Set Last)

Lying Leg Curl (Negatives):
75lbsx3x15

Paused ATG Hack Squats:
195x3x15

Seated Calf Raises (Negatives):
55x3x20







Note: Very happy with tonight. PR's are still coming in smooth for me, even after 4 cycles of 5/3/1 (currently on my 5th). I'm really liking the Joker's and First Set Last, which Wendler so heavily emphasizes and recommends in his new book. Tough as hell but working harder isn't usually a bad thing. Stay tuned for bench tonight.

Note 2: Excuse my lifting partner, he sucks at math and is kind of troll. Also, excuse my slight rage when lifting.

[sushithetics]

were'nt you on ironaddicts?
im glad you left that bs excuse for a website

[bbchamp03]

Great leg development, core lifts never fail!

[lawlz_xD]

were'nt you on ironaddicts?
im glad you left that bs excuse for a website

Yes I was, and still am, but I don't post there much anymore. I think I remember you, you sent me a PM on my handle there once I believe.

[lawlz_xD]

Sorry for not having updated this lately. Sure enough. I am still running 5/3/1 and still making great progress on it. I'll just mass update the thread to my most recent workouts.

Cycle 7 (5/3/1 week) Squats/Deadlifts/Bench/Press:

Squat 315x11:


Squat 345x5 (after previous vid):


Press 135x10::


PR's not on vid:
Bench 185x13
Bench 195x8 (after 185x3)
Press 140x9
Press 155x9
Deadlift 375x10
Deadlift 415x4 ( following 375x10; hitched a 5th so not counting it)
Deadlift 405x5

[lawlz_xD]

1st day back after a week deload. Wasn't really feeling it today as I didn't get much sleep the previous night and decided to lift at my college's gym which is always packed and doesn't have much air circulation. Felt like passing out/throwing up while squatting multiple times.

Was still able to get in some good work:

Cycle 8 (5 week) Day 1 Squats:
245x5
275x5
305x12 (Plus Set)
335x7 (Joker Set)
245x5x8 (First Set Last)

Notes: Was toast after all the squatting. Didn't have much left in me to do assistance work so I just hit a few sets of hack squats and called it a night.

Definitely feel like I had more left in the tank with 335 but I felt myself getting folded over and I wasn't really used to lifting in a new setting so I played it safe and racked it.


Video of 335x7:

[lawlz_xD]

Cycle 8 (5 week) Day 2 Bench Press:
135x5
160x5
170x16 (Plus Set)
185x10 (5% Joker)
135x5x8 (First Set Last)

Notes: Energy levels felt pretty good today. Back at my home gym. Did some chest/tricep/core work assistance after benching.

Note 2: Legs are ridiculously sore. Even after 5 months of running 5/3/1, I still get sore almost every time.

Luckily Wednesdays are my rest day. Going to eat/sleep well today and come in hard for deadlifts tomorrow. Stay tuned.

[lawlz_xD]

Cycle 8 (5 week) Day 3 Deadlift:
280x5
315x5
355x12 (Plus Set)
390x6 (Joker Set)
280x5x8 (First Set Last)

Notes: Energy levels weren't the best today. I had to eat my meals/train about 4-5 hours before I usually do to make a family Thanksgiving gathering so I was feeling a bit lethargic. I've been sniffing some ammonia before my top sets and that's been working nciely to get my intensity up. Sorry if it's a bit over the top for some of you guys.

Notes 2: My form looks pretty bad from the front but people who watch from the side have told me that my back rounds in the upper region only. I do make sure to brace my lower back as hard as possible before each rep but I suspect my lower back to be a huge weakness in my pull.

Notes 3: I feel my speed off the ground to around upper knee is very good, but about 1-2 inches from lockout I struggle HARD. I have been hitting barbell/banded hyperextensions for the past 4 months but still struggle in this area. It is very apparent in my videos where my bar speed drastically slows down right around lockout. I also suspect it is a form issue...

Videos:
355x12:


390x6:


Any critiques/suggestions are always appreciated!

[lawlz_xD]

1st day back after a week deload. Wasn't really feeling it today as I didn't get much sleep the previous night and decided to lift at my college's gym which is always packed and doesn't have much air circulation. Felt like passing out/throwing up while squatting multiple times.

Was still able to get in some good work:

Cycle 8 (5 week) Day 1 Squats:
245x5
275x5
305x12
335x7
245x5x8 (First Set Last)

Notes: Was toast after all the squatting. Didn't have much left in me to do assistance work so I just hit a few sets of hack squats and called it a night.

Definitely feel like I had more left in the tank with 335 but I felt myself getting folded over and I wasn't really used to lifting in a new setting so I played it safe and racked it.

Video of 335x7:
http://youtu.be/rAQ8H7FrIkY

Cycle 8 (3 week) Day 1 Squats:
250x3
280x3
315x11 (Plus Set)
345x5 (Joker Set)
250x4x8 (First Set Last)

Notes: Warm-ups felt really horrible. My knee was acting up; wasn't a pain but a dull feeling when I got to the bottom of the hole. Additionally, my right calf was really tight and felt like there was a huge knot in it. After the workout, I lacrosse-balled the area and although super painful, loosened up my calves afterwards.

Notes 2: I didn't PR today but matched the exact weight/reps from when I hit this last cycle for my 1+ weight. Overall I am happy with it as I felt my depth was better on both the Plus and Joker sets despite the issues I mentioned above.

Notes 3: I feel like I could have squeezed one more rep of 345 but pussied out. Additionally, I am lowering my volume on my assistance work as I have been feeling run down more often than not. Starting off with taking off a set of everything, including First Set Last and seeing how I feel from there.

Video of 315x11:


Video of 345x5:

[lawlz_xD]

Cycle 8 (5 week) Day 2 Bench Press:
135x5
160x5
170x16 (Plus Set)
185x10 (5% Joker)
135x5x8 (First Set Last)

Notes: Energy levels felt pretty good today. Back at my home gym. Did some chest/tricep/core work assistance after benching.

Note 2: Legs are ridiculously sore. Even after 5 months of running 5/3/1, I still get sore almost every time.

Luckily Wednesdays are my rest day. Going to eat/sleep well today and come in hard for deadlifts tomorrow. Stay tuned.

Cycle 8 (3 week) Day 2 Bench Press:
145x3
160x3
180x12 (Plus Set)
205x6 (Joker Set)
145x4x8 (First Set Last)

Notes: Everything felt pretty good today. The plus set was actually a 1 rep PR from when I hit this weight for my 1+ weight 2 cycles ago. First time I've hit over 200 on press since I was into powerlifting 2 years ago! I have never hit 225x5 in my life and has been a dream of mine since I started benching with just the bar for triples. Really excited to have the chance to have a go at it soon!

[lawlz_xD]

Thanks for all the comments everyone! Nice to see familiar faces still here!

Cycle 8 (5 week) Day 3 Deadlift:
280x5
315x5
355x12 (Plus Set)
390x6 (Joker Set)
280x5x8 (First Set Last)

Notes: Energy levels weren't the best today. I had to eat my meals/train about 4-5 hours before I usually do to make a family Thanksgiving gathering so I was feeling a bit lethargic. I've been sniffing some ammonia before my top sets and that's been working nicelyto get my intensity up. Sorry if it's a bit over the top for some of you guys.

Notes 2: My form looks pretty bad from the front but people who watch from the side have told me that my back rounds in the upper region only. I do make sure to brace my lower back as hard as possible before each rep but I suspect my lower back to be a huge weakness in my pull.

Notes 3: I feel my speed off the ground to around upper knee is very good, but about 1-2 inches from lockout I struggle HARD. I have been hitting barbell/banded hyperextensions for the past 4 months but still struggle in this area. It is very apparent in my videos where my bar speed drastically slows down right around lockout. I also suspect it is a form issue...

Videos:
355x12: http://www.youtube.com/watch?v=Z6ispIf8ZnY

390x6: http://www.youtube.com/watch?v=BXgKuU1QD6c

Any critiques/suggestions are always appreciated!

Cycle 8 (3 week) Day 3 Deadlift:
290x3
330x3
365x11 (Plus Set) +1 Rep PR!
405x6 (Joker Set) +1 Rep PR!

Notes: Everything felt good today. My lockout is still horrendous. My speed off the ground all the way to my knees is pretty good then everything slows down dramatically, as you can tell in the video on the 6th rep of my 405.

Started implementing rack pulls into my assistance.

Notes 2: Tore a couple calluses in my hand. Hand couldn't really grip anything that well after the workout but it made for a cool looking picture.




Video of Joker Set 405x6: