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

[DukeX2]

Impressive $hit. Any particular reason you wear a hat in your home gym though?

[limelite]

Things are getting hot in here.. Colin lookin sexyyyyyyyyy! love the shoulders! THey're popping! Hahaha.

Tiesto ftw!

[Juggernaut0]

You did my Seated OHP 5RM for 10 Standing. lulz. Nice work yo.

[dopamine72]

Nice delts and traps, broh.

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

Thanks guys.

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

I did before the rubber mats. I put some nice dents and made concrete dust when I was on this Russian sesh that called for high volume deads. The rubber mats I have now fixed everything. They are very durable and no damage is done to the concrete now.

Impressive $hit. Any particular reason you wear a hat in your home gym though?

Thanks. Because. Probably gonna start wearing a beanie soon. I like staying warmed up + it keeps sweat out of eyes like a headband.

Things are getting hot in here.. Colin lookin sexyyyyyyyyy! love the shoulders! THey're popping! Hahaha.
Tiesto ftw!

Thanks R

You did my Seated OHP 5RM for 10 Standing. lulz. Nice work yo.

That's a pretty good 5rm still bro. Looks like you can hit 190 almost for a 1rm.

[wicked1992]

traps look massive and delts are big too. you should have a side pic of your delts. It even looks like your shrugging and pressing that much too. As for me I have these big delts and triceps that don't match what I can press, they are big yet weaker than they look.

[johnblythe]

in for this ride

[ngolsen]

Subbedthis****/10.

+1 Aussie for this journal.

[dopamine72]

11-25-11(yesterday)

5-3-1 Squat Day

BW: 207
Time: 45 min
Key: PR

Back Sqauts Beltless/All the way down

125-5
155-5
185-3
200-5
230-5
265-7(Program called for 5)(vid)

--Never done that many reps w/ 265, but I know back when I was 100% I could to at least 10, so I am disappointed. Would have had more if my schedule wasn't messed up. Lifted on an empty stomach Was hoping for at least 8. They looked nice and deep anyways. Sh*tty session.

Front Squats Beltless/All the way down

135-5
185-5
225-3
250-3
250-3

--So gassed out from no food.

Back Squats Again

225-10

--Light weight, but tired and done. Need food.

Had to deal with some more BS before lifting. Ended up lifting roughly 2 hours late on an empty stomach (no food for around 4+ hours) and was absolutely starving after and felt dead. My metabolism is just too damn high and I need food before lifting or my workouts go to ****. Feel like I need to redeem myself and I may throw in some more squats before next Friday. Also not sure I'm liking this only squat 1x a week thing. We'll see how it goes, too early to tell.

Edit- Here we go. The beginning of this song and @ 3:35+. That facking part is gold.

[dopamine72]

traps look massive and delts are big too. you should have a side pic of your delts. It even looks like your shrugging and pressing that much too. As for me I have these big delts and triceps that don't match what I can press, they are big yet weaker than they look.

Thanks mayne. Will try and get a good side shot.

in for this ride

Subbedthis****/10.
+1 Aussie for this journal.

Awwww yeahhhhhhhhh

[Juggernaut0]

Nice work man. Get some food. Gotta be some leftovers from Thursday, right? lulz Holiday leftovers ftw

[Farley1324]

I think you need to back squat more

[johnblythe]

Also not sure I'm liking this only squat 1x a week thing. We'll see how it goes, too early to tell.

you can do more on the program. there are a few ways to skin it that you can find by googling "5/3/1 squat more" and similar queries. the version i did was to do the warm up sets (40, 50, 60%) x5 on my upper lift days. you can do this on deads day as well (or do BBB squats, another variation i saw online) but since deads are so taxing to the CNS i usually would only do my deads on that day.

it's tough doing heavy squats w/ a balls to the wall final set when you only squat once a week :\

[Farley1324]

You don't have to go balls to the wall on that final set of the prescribed stuff. Pick your battles.

What I did was put 5x5 front squats on deadlift day (although I was power cleaning instead of deadlift). I also added 1-2 heavyish (sp?) sets of 5 back squats after the 5 3 1

[dopamine72]

Nice work man. Get some food. Gotta be some leftovers from Thursday, right? lulz Holiday leftovers ftw

Thanks brah. Indeed, but they're almost gone.

I think you need to back squat more

I agree.

you can do more on the program. there are a few ways to skin it that you can find by googling "5/3/1 squat more" and similar queries. the version i did was to do the warm up sets (40, 50, 60%) x5 on my upper lift days. you can do this on deads day as well (or do BBB squats, another variation i saw online) but since deads are so taxing to the CNS i usually would only do my deads on that day.
it's tough doing heavy squats w/ a balls to the wall final set when you only squat once a week :\

I'm gonna add some squats in somewhere so I'm squatting 2x a week. Maybe on bench day Monday. Thanks.

You don't have to go balls to the wall on that final set of the prescribed stuff. Pick your battles.
What I did was put 5x5 front squats on deadlift day (although I was power cleaning instead of deadlift). I also added 1-2 heavyish (sp?) sets of 5 back squats after the 5 3 1

Noted. And yeah, that was already my plan on the 5-3-1 day anyways. Since I don't have machines. Gonna be more volume next time. And I'll add in some squat sets on Monday. So I squat mon and fri.

[Farley1324]

That works. If you put some kind of squat on deadlift day you will squat 1.5x a week if lifting 3x or if you do each day every week (4x a week total) you'll squat 2x per week. Even if one of those is front squats only, a heavy front squat is still a very good exercise and will allow back squats 1x a week to be adequate

[dopamine72]

11-26-11(yesterday)



BW: 207
Time: 1 hour
Key: PR

WG DH Pullups

BW-8
BW-8
BW-7
BW-7
BW-6
BW-6
BW-5
BW-5

--52 in 19 min. Not too hard, but not too easy.

Dips

BW-12
BW+30 lbs Chain-10
BW+30 lbs Chain-10
BW+30 lbs Chain-10
BW+30 lbs Chain-10
BW+30 lbs Chain-10

--Only the last set was semi difficult.

Standing Ab Wheel

(Warmup)

BW-10
BW-10

--Intense.

Calves

--3 normal sets then one intense quadruple drop set that left me with a gnarly pump and made it harder to walk strait.

Just a lighter day, but hit calves, abs hard.

Chillout music.

[dopamine72]

That works. If you put some kind of squat on deadlift day you will squat 1.5x a week if lifting 3x or if you do each day every week (4x a week total) you'll squat 2x per week. Even if one of those is front squats only, a heavy front squat is still a very good exercise and will allow back squats 1x a week to be adequate

Gonna be doing the normal 4x a week layout. I'm doing more BBing now so DL day is all back work. Don't think I'll have enough energy/time to front squat, although that does sound nice.

Will figure all this out and may change around some more things. Thanks for the input.

[Ironlife]

Couple nice workouts Colin brah, Great squatting too. I think you and i prefer 2x a week back squats so adding in some more work might be a good idea if you dont think it will mess with 5/3/1

[dopamine72]

Couple nice workouts Colin brah, Great squatting too. I think you and i prefer 2x a week back squats so adding in some more work might be a good idea if you dont think it will mess with 5/3/1

Yeah I think 2x a week squatting is best for me. Might keep one day a little lighter. Like @ 70% or so. Probably no more than 80%. Should be fine I think with that added in.

[Woody-5]

Great squats and strong fronts right after!

[dopamine72]

Great squats and strong fronts right after!

Thanks Woody. I was disappointed in myself tbh. Wasn't in the zone yesterday. Will have to get some squat redemption in on Monday probably.

[Mvick07]

fuark squats look deep, need different angle for insane depth confirmation....also i will take a video from behind, interested in how it looks.

chains sho am good...keep lifting hard yo, even when times are hard.

[ngolsen]

Back squatting with frequency is the win. I suck when I only BS once a week..... At least do heavy once and speed the other.. Mebbe Heavy BS (lol) on squat day and speed squats on DL day? Or sumtin...


I've been back 5 mins and I'm not fully acquainted wit yer programming yet so tell me to "stfu stupid awwzie" whenever you feel the need.

[limelite]

Ugh you and your metabolism + BW + strength. It's making me jealous.

I used to hate squatting days, now I absolutely love it. I can't imagine doing one squat a week, too. You squat WAY too good to be squatting just once a week.

[Antadnepe]

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[dopamine72]

fuark squats look deep, need different angle for insane depth confirmation....also i will take a video from behind, interested in how it looks.
chains sho am good...keep lifting hard yo, even when times are hard.

Thanks Vicky. Here is an example vid. My form is better now w/ Oly shoes.

Back squatting with frequency is the win. I suck when I only BS once a week..... At least do heavy once and speed the other.. Mebbe Heavy BS (lol) on squat day and speed squats on DL day? Or sumtin...
I've been back 5 mins and I'm not fully acquainted wit yer programming yet so tell me to "stfu stupid awwzie" whenever you feel the need.

Yeah I am inclined to agree. Oh I'll let you know if you're being dumb. So far you're doing fine

Ugh you and your metabolism + BW + strength. It's making me jealous.
I used to hate squatting days, now I absolutely love it. I can't imagine doing one squat a week, too. You squat WAY too good to be squatting just once a week.

Yes my metabolism is quite impressive. Thanks. Def gonna squat 2x a week still. Can't do 1x a week.

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[ngolsen]

Thanks Vicky. Here is an example vid. My form is better now w/ Oly shoes.

did you finally get your Nike's?

[dopamine72]

did you finally get your Nike's?

Yeahhhhh buddddyyy



They feel solid as hell. Time to get a 4 plate squat.

[ngolsen]

Yeahhhhh buddddyyy



They feel solid as hell. Time to get a 4 plate squat.

for the extra dough, you should be squatting 5 with those badboys

[PeterGibbons316]

You have bad butt wink going so deep? Can you get a side angle next time you squat?