The weights never lie. My natural high. Do this sh*t till I f*cking die.

[dopamine72]

Deadlifts look smooth bro, 555 shrugs!>? wow impressive weight there.

Looked a pretty cruisy session bro, whats on for next workout

The 555 wasn't too bad. Could have done more. It was pretty tiring actually. Not used to working each body part this thoroughly. Next is SOHP day, w/ extra crap. That should be the easiest on thurs. Then Squats on Fri.

[limelite]

Nice! high rep deadlifts are a bitch, I hate them. Congrats on the PR nonetheless


Touch n go bad for deadlifts?

mirin BW pullups

[Ironlife]

The 555 wasn't too bad. Could have done more. It was pretty tiring actually. Not used to working each body part this thoroughly. Next is SOHP day, w/ extra crap. That should be the easiest on thurs. Then Squats on Fri.

Cool, yeh i have some OHP tonight and its accessories too, im thinking of experimenting with the russian extending program for OHP.

[dopamine72]

Nice! high rep deadlifts are a bitch, I hate them. Congrats on the PR nonetheless
Touch n go bad for deadlifts?
mirin BW pullups

Thanks. Yes, high rep deadlifts take more out of me now than anything else. A lot of it is mental. That Russian program I did before this prepped me for today.
TnG is ok for DL's. Do what you prefer. Some of the best DLers in the world use TnG. Apparently it keeps constant tension on everything(when done correctly) and allows for a more optimal stress. I still keep the weight dead in between reps. But that's because I have to, due to my rubber matting creatinga trampoline effect.
Those pullups were meh. My latest DH WG Pullup PR is 15 and I could have done 2 more at least.

Cool, yeh i have some OHP tonight and its accessories too, im thinking of experimenting with the russian extending program for OHP.

Noice. And did you get that idea from me? I said that a few weeks back. I'm sure it would work very well. Do eeet.

[dopamine72]

Npb

11-22-11

5-3-1 deadlift/back day

bw: 207
time: 1 hour 40 min
key: pr

deadlifts all doh until last set

(warmup)

180-5
225-5
265-3
290-5
355-5
375-9(program called for 5, i did 9)(vid)

--easy until the last set. Got close to failure. High rep deads are a bitch. Never done that many reps w/ 375 so pr i guess.

wg dh pullups

bw-7
bw-6
bw-6
bw-6
bw-6

strict bent bb rows

(warmup)

225-10
225-10
225-8

db row

110's-8
110's-8

--had to go lighter than usual on these because of the bb rows before.

reverse flies

30's-15
30's-12
30's-10(drop set)20's-10

db hammer curls

60's-10
30's-20
30's-20

--right arm tendonitis still messed up a bit, had to drop weight so i wouldn't make it worse.

shrugs

405-5
500-10
555-8

liking all the extra volume and what not. It makes me sweat extra and gasses me out nicely. I'll probably add in some more volume next week. And i just ate a pound of turkey + other food.

Still think black is their best song.



I have this problem where my right side dips down a bit. You'll notice it on the first rep the most. Need to work on fixing that. This is why getting vids of yourself is good. Also I was jerking the bar too much a few times. Need to work on that.

[Farley1324]

In during first 24 hours

Edit: Fuuuu not first 24 hours, time zone change fail (I'm not in GA)

[SuffolkPunch]

lol at u smashing the required reps for the program. Lot to be said for going for it when you feel good. 9x375 sounds exhausting

[Juggernaut0]

Nice deads yo. Shoulda just hit 10 reps. lol

[calmlikewind]

im back , seems very similar to my back day today nice one!

[TheProgressiveOne]

I might steal your template for workouts...nice and simple and stands out nicely!

[dopamine72]

In during first 24 hours
Edit: Fuuuu not first 24 hours, time zone change fail (I'm not in GA)

Close enough.

lol at u smashing the required reps for the program. Lot to be said for going for it when you feel good. 9x375 sounds exhausting

Yeah. This 5-3-1 crap is easy as fawk so far. Looking forward to the 3rd week where I rep out 420. Only one rep is required which seems like a joke. I'm hoping I'll get around 5-6. Funny thing is I used my exact maxes too.

Nice deads yo. Shoulda just hit 10 reps. lol

I could have but I don't like going to full on failure on deads. Probably had 2 more reps. But my form was getting yucky.

im back , seems very similar to my back day today nice one!

Good. Yeah, I'm doing more of a BBing split now and gonna see how it goes. Before I was hitting body parts 2x a week at least with good volume and heavy weight. Now its way more volume and only heavyish weight at first and moderate weight after, I will do my best to keep going as heavy as I can.

I might steal your template for workouts...nice and simple and stands out nicely!

I this template has been around for a while. So far its nice. I will probably add in a body weight session on saturday. Just a 30-45 min sesh of pullups/dips/ab wheel and maybe calves.

[SydTheKid]

In on 2nd page

spot for sale

Nice job on the deads

Must be nice to have a home gym as well. BRB working out whenever you want. BRB no excuse to miss a workout.

[dopamine72]

11-24-11

5-3-1 SOHP Day

BW: 206
Time: 1 hour 45 min (Takes so long to change weight on DB's)
Key: PR

SOHP

80-5
100-5
120-3
130-5
150-5
165-10(Program called for 5)(vid)(lol @ 5-3-1)

--Kinda surprised myself, probably had one more grinder too.

DB Shoulder Press

60's-8
80's-7
80's-6
80's-5
70's-8
60's-10

--Not bad considering I haven't done this exercise in a year or so. Delts were pumped as hell after this.

CGBP

135-10
185-5
200-8
200-7
200-6
185-6(Drop Set)135-8

--Light weight, but tired.

DB Laterals

40's-12
35's-12
30's-12
30's-12
30's-12(Drop Set)20's-8(SS w/ Reverse Flies)20's-15

--So much pump.

Neck Harness

Front-
10 lbs-15
15 lbs-12

Back-
10 lbs-20
15 lbs-15

--The pump you get from this is unlike any other muscle. Its painful, but feels good at the same time.

Light DB Curls

30's-25

--Just trying to get the blood flowing and can't do much else because of tendinitis.

Good sesh.

Never listened to this whole song until now. As long as you have a decent sound system I think 4min-6min is amazing. Trance bros only. Trying to find it @ 320 kbps.





Still needs more mass/10. Just wish I could stay pumped all the time.

[Woody-5]

Great session! Great reppage on the OHP
Strong laterals with the 40s
Looking solid as hell! Delts & traps looking great

[dopamine72]

Great session! Great reppage on the OHP
Strong laterals with the 40s
Looking solid as hell! Delts & traps looking great

Thanks brew.

[dopamine72]

In on 2nd page
spot for sale
Nice job on the deads
Must be nice to have a home gym as well. BRB working out whenever you want. BRB no excuse to miss a workout.

It is very nice. You have no idea how nice it is until you have one. Its why I was lifting 5x a week heavy for almost a year strait and before that was 6x a week.

[Ironlife]

Massive traps your sphincter, what you weigh after thanksgiving? 215?


165x10 how wtf.,i dont even... how?

[PowderMonkey]

in on 2nd page

spot for sale

[dopamine72]

Massive traps your sphincter, what you weigh after thanksgiving? 215?
165x10 how wtf.,i dont even... how?

I'm @ like 210 as of now

Looks like I lost about 5 lbs during my phucked up family ordeal. Usually I weight over 210 right now.

Thanks bro and yeah, I thought 8 would be ok, but I went apesh*t instead. I think the bounce helped a lot. Remember I usually don't bounce, before I paused between reps. Looks like the pausing paid off.

in on 2nd page

spot for sale

Yeahhhhhhh buddddy

[400Lb Gorilla]

excellent! in finally. you got yours ordered a little differently but basically smashing the weights. how you liking the "option" to do more reps on that last working set?

[dopamine72]

excellent! in finally. you got yours ordered a little differently but basically smashing the weights. how you liking the "option" to do more reps on that last working set?

I'm doing a lot more BBing now. Still working on my weak points for the big lifts however. That option is different for sure. I think its making me go close to failure, which I dunno if that's a good thing or not. I don't remember your exacts, but did you ever hit 10 reps on any of the "5" sets? I found it lulzy I was able to today.

[Mvick07]

I always wondered what you repped for high reps.

why you lol @ 5/3/1? you're supposed to get more than it says.

first week most people usually get 8-12, second week 6-8, last week 4-5.

also STRONG shoulders, you got some babyslayer boulders comming in.

[dopamine72]

I always wondered what you repped for high reps.
why you lol @ 5/3/1? you're supposed to get more than it says.
first week most people usually get 8-12, second week 6-8, last week 4-5.
also STRONG shoulders, you got some babyslayer boulders comming in.

Thanks breh. Wasn't aware of that, I thought it was only a few reps over for most.

[Mvick07]

Thanks breh. Wasn't aware of that, I thought it was only a few reps over for most.

Depends a bit on your edurance/repping skills.

I know thesuccessful did 14-15? for his 5 week (DL) using 90% of his real max (which you're supposed to do). When i did it i think i got 8-9?


lol not to bring you down or anything, keep it up

[dopamine72]

Depends a bit on your edurance/repping skills.
I know thesuccessful did 14-15? for his 5 week (DL) using 90% of his real max (which you're supposed to do). When i did it i think i got 8-9?
lol not to bring you down or anything, keep it up

Wait hold on a sec. You mean week 3 because 5-3-1 goes to week 3(the heavy week) then you deload, no week 5. But wtf? I find that hard to believe. There must be more to the story.

Also, not bringing me down at all. I know for a fact I am terrible at repping things out, so this is a + for me already.

[Mvick07]

Wait hold on a sec. You mean weak 3 because 5-3-1 goes to week 3(the heavy week) then you deload, no week 5. But wtf? I find that hard to believe. There must be more to the story.

Also, not bringing me down at all. I know for a fact I am terrible at repping things out, so this is a + for me already.

haha nah, i meant week with 5 reps (week 1), check his youtube video.



He has one where he did 530x13, i thought that was 5/3/1 (he doesnt mention is)


not bad at all actually . you repping i mean.

[dopamine72]

Gotcha, yeah that dude is strong as chit.

[-Lucifer]

Nice delts and traps, broh.

[SuffolkPunch]

You are looking lean for a 210lb guy. Colour me impressed.

[supmannn]

Concrete floor? Do you have any problems with cracking and stuff like that even if you use rubber mats?