JDJ's 5/3/1 Journal, Heavy Metal Style

[jdjprimer19]

Metal Song of the Day: Scar Symmetry-Illuminoid Dream Sequence



FRIDAY, WEEK 5 (CYCLE 2)

Warm-up: Completed. See two posts ago.

A) Bench Press: Training Max 265 lbs

Warm-up
(40%) 5x105
(50%) 5x135
(60%) 3x160
Working Sets-3x5 (Last set is rep max)
(65%) 5x175
(75%) 5x200
(85%) 5x225*

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dumbbell Military Press (alternating arm)-5x10 40lbs, L side 5x10, R side 3x10 & 2x8

C) Face Pulls-5x20, 40 lbs
15x40
15x40
15x40
15x40
15x40

D) OH Dumbbell Tricep Extensions-5x15
15x50
15x50
15x50
15x50
15x50

E) Incline Hammer Curls-4x12
12x25
12x25
12x25
12x25

Notes: My bench took a horrible hit today. I worked 40 hours in the previous 3 days with minimal sleep, so my energy levels were sapped. I performed much better the previous cycle. Excuses aside, I need to continue to improve flexibility and improve technique, as these are my greatest weaknesses.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Fleshgod Apocalypse-In Honour of Reason



My favorite track by this group.

SATURDAY, WEEK 5 (CYCLE 2)

Warm-up: Completed.

A) Squat: Training Max 315 lbs

Warm-up
(40%) 5x125
(50%) 5x160
(60%) 5x190
Working Sets-3x5 (Last set is rep max)
(65%) 5x205
(75%) 5x235
(85%) 10x265*

Periodization Bible Assistance

B) Back Raise's-5x10
10xBW+25
10xBW+25
10xBW+25
10xBW+25
10xBW+25

C) Leg Press(full ROM)-5x10
10x270
10x270
10x270
10x270
10x270

D) Abs
(OMIT)

Notes: I felt great on Squats today. I not only smashed last cycle's 5RM PR, but I had a little bit of energy to spare. At 6'2, my resp system fails me before my legs do. I need to start taping squats to assure my depth is adequate on each and every rep.

Macro's: 240P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Decreipt Birth-


This intro is boss...

MONDAY, WEEK 6 (CYCLE 2)

Warm-up: See 2nd cycle warm-ups

A) Military Press: Training Max 150 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x3 (Last set is rep max)
(70%) 3x105
(80%) 3x120
(90%) 6x135*

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) Incline DB Bench Press-5x10
10x50
10x50
10x50
10x50
10x50

C) Barbell Rows-5x10
10x115
10x115
10x115
10x115
10x115

D) Triceps Pushdowns (Rope)-5x15
15x50
15x50
15x50
15x50
15x50

E) Barbell Curls-4x12
12x75
12x75
12x75
12x75

Notes: At this current time, I am still improving. This is week 3 of my cut, so far everything seems to be maintaining or improving with the exception of my Flat Bench

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Leprous



Looking forward to their new album. For fans of Opeth & prog. The guitar player sends chills up my spine.

TUESDAY, WEEK 6 (CYCLE 2)

Warm-up: Completed. See post #29

A) Deadlift: Training Max 460 lbs

Warm-up
(40%) 5x185
(50%) 5x230
(60%) 3x275
Working Sets-3x3 (Last set is rep max)
(70%) 3x320
(80%) 3x370
(90%) 5x415*

Assistance:

B)GHR's: 3x10
BWx10
BWx10
BWx8

C)Weighted Sit-ups: 5x10
BWx10
BWx10
BW+45x10
BW+90x10
BW+90x10

Notes: I accidentally erased my video this week, but was interrupted on the 5th rep by a foreign woman (of what nationality, no clue) telling me I was not allowed to DL. After expressing my distaste, I just shook my head and went on about the rest of the workout. I go to this gym at home, but will go elsewhere next time I am in visiting.

Macro's: 240g P, 400g C, 60g F[/QUOTE]

[jdjprimer19]

Metal Song of the Day: Enslaved-Lightening


One of the best metal groups in existence. My favorite track off the latest album.

FRIDAY, WEEK 6 (CYCLE 2)

Warm-up: Completed. See post #29

A) Bench Press: Training Max 265 lbs

Warm-up
(40%) 5x105
(50%) 5x135
(60%) 3x160
Working Sets-3x3 (Last set is rep max)
(70%) 3x185
(80%) 3x205
(90%) 3x240*

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dumbbell Military Press (alternating arm)-5x10
10x40
10x40
10x40
10x40
10x40

C) Face Pulls-5x20, 40 lbs
15x40
15x40
15x40
15x40
15x40

D) OH Dumbbell Tricep Extensions-5x15
(OMITTED)

E) Incline Hammer Curls-4x12
(OMITTED)


Notes: Well, not as bad as last week, but 3x240 is certainly worse than 3x250 from last cycle. It seems to have taken the most drastic hit during my cut. Once Layne add's my calories back, I will be performing the 'Big But Boring' assistance work to improve my Flat Bench technique. In the meantime, I will be performing a lot of lumbar & thoracic mobility work to improve my pathetic arch.

I guess I should also mention that this workout was after a long 14 hour shift. I always have to throw an excuse in.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Keep of Kalessin


The main riff sounds awfully similar to Deathamphetamine by Exodus

SUNDAY, WEEK 6 (CYCLE 2)

Warm-up: Completed.

A) Squat: Training Max 315 lbs

Warm-up
(40%) 5x125
(50%) 5x160
(60%) 5x190
Working Sets-3x3 (Last set is rep max)
(70%) 3x220
(80%) 3x250
(90%) 6x285*

'I Ain't Doing Jacksh*t' day

Notes: This was my first Lower Body lift to see a decline. Though it was after 4 straight 12's which usually ended up at 13-14 hours by the time I finished charting. I will blame it on the fatigue.

I noticed that putting my feet excessively wide caused some varus stress. My lower back also seemed to round more at the bottom. At the end of the heaviest set, I closed my stance up a bit and performed a few lighter sets. I still need to stretch my hip flexors vigorously & make sure that I am getting below parallel. A few of the reps seemed a tad high.

Macro's: 240P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Orphaned Land



Amazing metal band from Israel

MONDAY, WEEK 7 (CYCLE 2)

Warm-up: See post #29

A) Military Press: Training Max 150 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-5/3/1 (Last set is rep max)
(75%) 5x115
(85%) 3x130
(95%) 3x145*

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) Incline DB Bench Press-5x10
10x50
10x50
10x50
10x50
10x50

C) Barbell Rows-5x10
10x115
10x115
10x115
10x115
10x115

D) Triceps Pushdowns (Rope)-5x15
15x50
15x50
15x50
15x50
15x50

E) Barbell Curls-4x12
12x75
12x75
12x75
12x75

Notes: I may have used a tad bit of knee drive on the last rep, but altogether not bad. As long as I can maintain my strength during this cut, I will be happy. Until I fail to meet the required reps, I will still be increasing the weight.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Here is a progress photo that was sent to Layne. The plan was to cut from 207 lbs to 200 lbs. Here is a current photo:

http://bodyspace.bodybuilding.com/im...Q75WI1842.jpeg

Apparently, he didn't feel that my BF% was low enough, so he wants to continue the cut until I reach 196 lbs before continuing my bulk. Disregard the constipated facial expression.

[jdjprimer19]

Metal Song of the Day: Annihilator



Jeff Water's riffing and solo's are so epic

TUESDAY, WEEK 7(CYCLE 1)

Conditioning

Side Shuffle w/Overhead Reach 15 yards/side
High Knee Skip 15yards
Easy Carioca 15yards/side
Backpedal 15 yards
Heidens 15 yards
20 yd Falling Starts 20 yards. (Started with opposite foot each time)

Performed each as one giant set up & back. Completed a total of 4 sets

Macro's: 260g P, 200g C, 55g F

[jdjprimer19]

Metal Song of the Day: Septicflesh



Potential AOTY

WEDNESDAY, WEEK 7 (CYCLE 2)

Warm-up: Completed. See post #29

A) Deadlift: Training Max 460 lbs

Warm-up
(40%) 5x185
(50%) 5x230
(60%) 3x275
Working Sets-5/3/1 (Last set is rep max)
(75%) 5x345
(85%) 3x390
(95%) 3x435*

Assistance:

B)GHR's: 3x10
BWx10
BWx10
BWx10

C)Barbell Lunges: 3x6
6x95
6x95
6x95

Notes: My DL's were off this week. The weight felt heavy & I was not driving from my heels. Almost lost my balance on the last rep. Not thrilled with this week's performance.

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Svart Crown-Colosseum


THURSDAY, WEEK 7(CYCLE 2)

Conditioning

50 meter buildups x10

Macro's: 260g P, 200g C, 55g F

[jdjprimer19]

Metal Song of the Day: Periphery


Djent metal!!! Now if they would just fired their lead singer...

FRIDAY, WEEK 7 (CYCLE 2)

Warm-up: Completed. See post #29

A) Bench Press: Training Max 265 lbs

Warm-up
(40%) 5x105
(50%) 5x135
(60%) 3x160
Working Sets-5/3/1 (Last set is rep max)
(75%) 5x200
(85%) 3x225
(95%) 1.75x250*

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dumbbell Military Press (alternating arm)-5x10
10x40
10x40
10x40
10x40
10x40

C) Face Pulls-5x20, 40 lbs
15x40
15x40
15x40
15x40
15x40

D) OH Dumbbell Tricep Extensions-5x15
(OMITTED)

E) Incline Hammer Curls-4x12
(OMITTED)


Notes: Yes, 1.75 reps . I could not lock out on rep two. So at the end of cycle 2, I am just barely meeting rep requirements. Hopefully, this cut ends after next week. I want my strength back!

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Swallow the Sun



This remains my favorite STS album!

SUNDAY, WEEK 7 (CYCLE 2)

Warm-up: Completed.

A) Squat: Training Max 315 lbs

Warm-up
(40%) 5x125
(50%) 5x160
(60%) 5x190
Working Sets-5/3/1 (Last set is rep max)
(75%) 3x220
(85%) 3x270
(95%) 5x300*

[b]Leg Press[/]: 5x10
10x270
10x360
10x560
10x640
10x640

Notes: I attached two video's to evaluate my form. I feel confident with my depth, but I still have some issue's rounding in the bottom position. This will require more flexibility & mobility work. Regardless, it's a great improvement over the way I used to squat.

In the second video, I tried leading leading with my hips as Ripptoe explains in SS, but the result was choppy as opposed to one fluid motion. This also increased the moment arm at my hips as the torso leaned forward. It wasn't bad, but I need to keep my head neutral and fight the tendency to look up at the mirror.

Macro's: 240P, 400g C, 60g F

Video I 270x3:



Video II 300x5:



This was taken at Alexander's in Chippewa, PA.

[jdjprimer19]

Metal Song of the Day: Carnal Forge


The new singer won't top the last, but he is a good replacement. The chorus on this song is awesome.

MONDAY, WEEK 8 DELOAD (CYCLE 2)

Warm-up: Completed. See post 29.

A) Military Press: Training Max 150 lbs

Working Sets-3x5
(40%) 5x60
(50%) 5x75
(60%) 5x90

Periodization Bible Assistance (For upper body, 3 assistance exercises. Chest or Shoulders, Lats or Upper Back, & Triceps)

B) DB Incline Press-5x10
10x50
10x50
10x50
10x50
10x50

C) Face Pulls-5x10
20x40
20x40
20x40
20x40
20x40

D) Triceps Extensions (Rope)-5x10
15x50
15x50
15x50
15x50
15x50

E) Incline Dumbbell Curls-4x12
12x20
12x20
12x20
12x20

Notes: Deload week. Hopefully my macro's are upped this week.

Macro's: 260g P, 200g C, 55g F

[jdjprimer19]

Metal Song of the Day: Carnal Forge-Burning Eden


I have been in a Carnal Forge mood lately. Here is a track off their last album with their best vocalist.

TUESDAY, WEEK 8(CYCLE 2)

Conditioning

Side Shuffle w/Overhead Reach 15 yards/side
High Knee Skip 15yards
Easy Carioca 15yards/side
Backpedal 15 yards
Heidens 15 yards
20 yd Falling Starts 20 yards. (Started with opposite foot each time)

Performed each as one giant set up & back. Completed a total of 4 sets

Macro's: 260g P, 200g C, 55g F

[jdjprimer19]

Metal Song of the Day: Mnemic



Their best album. It's a shame how downhill they have gone since.

WEDNESDAY, WEEK 8 (CYCLE 2)

Warm-up: Completed. See post #29

A) Deadlift: Training Max 460 lbs

Working Sets
(40%) 5x185
(50%) 5x230
(60%) 3x275

Assistance:

B)GHR's 3x10, BW

C)Barbell Lunges: 3x6
6x95
6x95
6x95

Notes: Performed reps as quickly and controlled as possible. A good recovery workout.

Macro's: 240g P, 200g C, 55g F

[jdjprimer19]

Metal Song of the Day: Nile



This band has never let me down. George Kolias FTW!

FRIDAY, WEEK 8 (CYCLE 2)

Warm-up: Completed. See post #29

A) Bench Press: Training Max 265 lbs

Working Sets
(40%) 5x105
(50%) 5x135
(60%) 3x160

Periodization Bible Assistance (Maximum of 45 seconds rest in between each set)

B) Dumbbell Military Press (alternating arm)-5x10
10x40
10x40
10x40
10x40
10x40

C) Face Pulls-5x20, 40 lbs
15x40
15x40
15x40
15x40
15x40

D) OH Dumbbell Tricep Extensions-5x15
(OMITTED)

E) Incline Hammer Curls-4x12
(OMITTED)


Notes: Layne has confirmed that we will be increasing macro's. The final results of my cut are from 206.6 to 197.0. It's time to re-build & get these numbers back up!

Macro's: 240g P, 400g C, 60g F

[jdjprimer19]

Metal Song of the Day: Invisius



I love Danish metal! The vokills are awesome.

SATURDAY, WEEK 8 (CYCLE 2)

Warm-up: Completed.

A) Squat: Training Max 315 lbs

Working Sets3x5
(40%) 5x125
(50%) 5x160
(60%) 5x190

Notes: It was late, so I just performed the light working sets & left.

Macro's: 240P, 400g C, 60g F

[jdjprimer19]

Cycle 3 begins tomorrow. Lifts should slowly improve now that we are ending the mini-cut. Layne wants it to look as so: 240g P, 600g C, 95g F. Since I was as low as 200g C, I will gradually build back up to 600g C. Unless I change my mind at the last minute, I will be performing Boring But Big for the next cycle.

[jdjprimer19]

Metal Song of the Day: Detonation


MONDAY, WEEK 9 (CYCLE 3)

Warm-up: See post #29

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x80
(60%) 3x95
Working Sets-3x5 (Last set is rep max)
(65%) 5x100
(75%) 5x115
(95%) 6x135*

Boring But Big Assistance (Main lift repeated, & a third exercise included)

B) Military Press-5x10, 50% true 1RM (Rest periods were extended to roughly 2 minutes)
10x80
10x80
10x80
10x80
10x80

C) Chin-ups-5x10
BWx10
BWx10
BWx10
BWx10
BWx10

Notes: Just three exercises on Monday, & 48 hours later I am sore as hell. I typically experience a bad case of DOMS after deload week due to the fact that accessory movements are changed & I am coming back from a rather easy week.

Macro's: 240g P, 500g C, 90g F

[jdjprimer19]

Metal Song of the Day: Omnium Gatherum


TUESDAY, WEEK 9 (CYCLE 3)

Warm-up: Completed. See post #29

A) Deadlift: Training Max 470 lbs

Warm-up
(40%) 5x190
(50%) 5x235
(60%) 3x280
Working Sets-3x5 (Last set is rep max)
(65%) 5x305
(75%) 5x355
(85%) 6x400*

Boring But Big Assistance:

B)Trap Bar Deadlifts 5x10
10x200
10x200
10x200
10x200
10x200

C)Hanging Knee Raises 5x10
BWx10
BWx10
BWx10
BWx10
BWx10

Notes: I honestly lost track on Deads & couldn't recall whether I did 6 or 7 reps. I put the lower of the two & plan on beating it. My form felt off, but unfortunately I didn't have my camera handy to view the lift. I felt like I had some rounding going on, but will film this week to make sure.

Macro's: 240g P, 520g C, 90g F

[stewseo]

great log, just started 5/3/1 this week myself and was browsing through which %s most people used, was leaning toward the heavier workload, but gonna stick with the ones you're using. The vids are inspiring and looking very strong

[jdjprimer19]

great log, just started 5/3/1 this week myself and was browsing through which %s most people used, was leaning toward the heavier workload, but gonna stick with the ones you're using. The vids are inspiring and looking very strong

Thanks for stopping by. I will include some updates sometime later this evening or tomorrow. I typically post in clusters.

I would stick with this percentage range because it is less taxing. This isn't to say that you won't make progress on the other, but I am only on Cycle 3 & my butt is getting kicked. As the weight improves, you will find that this is more than sufficient.

[jdjprimer19]

Wednesday & Thursday of Week 9 included no sprint or recovery work since I was in the middle of three 12 hour shifts in a row

[jdjprimer19]

Metal Song of the Day: Obscura


This combines the opener & second track off their new album. Completely epic, & a much more focused album than their previous. Potential AOTY material.

FRIDAY, WEEK 9 (CYCLE 3)

Warm-up: Completed. See first cycle dynamic/static stretching warm-up. Reverted back to it.

A) Bench Press: Training Max 270 lbs

Warm-up Sets
(40%) 5x105
(50%) 5x135
(60%) 3x160
Working Sets5x5
(65%) 5x175
(75%) 5x205
(85%) 6x235*

Boring But Big Assistance

B) Barbell Bench, 50% 1RM, 145lbs
10x145
10x145
10x145
10x145
10x145

C) Reverse Grip Barbell Rows-5x10 (60s rest)
10x115
15x115
15x115
15x115

Notes: I am going to be honest here & say I have no idea how my bench was. The guy spotting me kept his hands on the bar the entire time. It's not my nature to be a blatant assh*le & tell him to keep his hands off the bar. He meant well, but didn't know better. Next time I will pick my spotter more wisely.

Macro's: 240g P, 500g C, 90g F

[jdjprimer19]

Metal Song of the Day: Cloudkicker


More Djent. A one man army.

SATURDAY, WEEK 9 (CYCLE 3)

Warm-up: Completed.

A) Squat: Training Max 325 lbs

Warm-up
(40%) 5x130
(50%) 5x165
(60%) 5x195
Working Sets-3x5 (Last set is rep max)
(65%) 5x210
(75%) 3x245
(85%) 7x275*

B)Squat: 5x10, 50% 1RM
10x185
10x185
10x185
10x185
10x185

C)Hanging Knee Raises: 5x10, BW

Notes: Still working on technique flaws in the Squat. Legs felt tight today. I was having some more knee pain than usual which leads me to believe I was shifting the weight to my toes rather than mid to rear foot. I was also not getting my hips back and my knees wide. I still need to work on mobility as I definitely have some pelvic tilt going on.

Macro's: 240P, 500g C, 90g F

[jdjprimer19]

Metal Song of the Day: Solution .45



Christian's current project. For those who have lost faith in Scar Symmetry & Miseration.

MONDAY, WEEK 10 (CYCLE 3)

Warm-up: See Cycle 1 warm-ups

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x80
(60%) 3x95
Working Sets-3x3 (Last set is rep max)
(70%) 3x110
(80%) 3x125
(90%) 4x140*

Boring But Big Assistance (Main lift repeated, & a third exercise included)

B) Military Press-5x10, 50% true 1RM (Rest periods were extended to roughly 2 minutes)
10x80
10x80
10x80
10x80
10x80

C) Chin-ups-5x10
BWx10
BWx10
BWx10
BWx10
BWx10

Notes: Miltary Press has been consistent, but not breaking any RM's. This is okay as I am still meeting rep requirements.

[jdjprimer19]

Metal Song of the Day: Eluveitie



Digging some folk metal.

TUESDAY, WEEK 10 (CYCLE 3)

Warm-up: Completed.

A) Deadlift: Training Max 470 lbs

Warm-up
(40%) 5x190
(50%) 5x235
(60%) 3x280
Working Sets-3x3 (Last set is rep max)
(70%) 3x330
(80%) 3x375
(90%) 4x425*

Boring But Big Assistance:

B)Trap Bar Deadlifts 5x10
10x200
10x200
10x200
10x200
10x200

C)Hanging Knee Raises 5x10
BWx10
BWx10
BWx10
BWx10
BWx10

Notes: I completed one rep, then my weight belt popped off. That's what I get for using a cheap, non-leather belt. Afterwards, I jumped into 4x425. Not my best effort as I did 4x430 a while back. My form felt off, but I will come back more focused next week. No videos today.

Macro's: 240g P, 500g C, 90g F

[jdjprimer19]

Metal Song of the Day: Volturyon



Fans of Blood Red Throne will dig this! Unbelievable groove & insane, headbang worthy riffs. 1:15 is where it's at!!!

FRIDAY, WEEK 10 (CYCLE 3)

Warm-up: Completed. See first cycle dynamic/static stretching warm-up.

A) Bench Press: Training Max 270 lbs

Warm-up Sets
(40%) 5x105
(50%) 5x135
(60%) 3x160
Working Sets3x5
(70%) 3x190
(80%) 3x215
(90%) 3x245*

Boring But Big Assistance

B) Barbell Bench, 50% 1RM, 145lbs
10x145
10x145
10x145
10x145
10x145

C) Reverse Grip Barbell Rows-5x10 (60s rest)
10x115
15x115
15x115
15x115

Notes: Just made the minimum reps for Bench but was pleased. It has improved over previous weeks during my cut, & I paused before beginning the concentric portion of the lift. Hopefully, this continues to improve as my bodyweight increases.

Macro's: 240g P, 500g C, 90g F

[jdjprimer19]

Metal Song of the Day: Kalmah



One of the best tracks off their previous release.

SATURDAY, WEEK 10 (CYCLE 3)

Warm-up: Completed.

A) Squat: Training Max 325 lbs

Warm-up
(40%) 5x130
(50%) 5x165
(60%) 5x195
Working Sets-3x3 (Last set is rep max)
(70%) 3x230
(80%) 3x260
(90%) 5x295*

B)Squat: 5x10, 50% 1RM
10x185
10x185
10x185
10x185
10x185

C)Hanging Knee Raises: 5x10, BW

Notes: Was trying to keep my chest up & keep the bar on the traps. Was not getting my hips back far enough and was having some pelvic tilt near the bottom ROM. On my last 2 reps, I was a bit shallow. I need foam roll tight area's more vigorously & continue to stretch on my days off to keep my legs loose.

Macro's: 240P, 500g C, 90g F