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

[dopamine72]

Updated 1-17-13

Current PR's:

Squat-415x2 (3+ reps)
Front squat-365x3 (1+ reps)
Bench-315x5 (2+ reps)
Deadlift-525x1 (very easy, had 40 pounds more at least)
SOHP-225x3 (1+ reps)

None of these were to failure and I always had more in the tank. The numbers with + in parenthesis are the lowest amount of reps I had left in me. I may have had even more.

Body Weight is 225-230 @ around 13% BF

Some vids:

[dopamine72]

Home gym.

[-Lucifer]

Phirst.

[dopamine72]

11-21-11

5-3-1 Chest Day

BW: 209
Time: 1 hour 30 min
Key: PR

Bench

120-5
150-5
180-3
195-5
225-5
255-8(Program called for 5, I did 8)

--Easy ass weight. Never repped out 255 for that much before so its technically a PR even though I'm slightly weaker. If I hadn't let my diet go to sh*t last week I would have had over 10.

Incline DB Press

90's-9
90's-8
90's-8+10 sec negative

Dips

BW+60 Pounds Chain-5
BW+45 lbs-8
BW+45 lbs-8

Incline DB Flies

50's-10
50's-10+10 sec neg
50's-10+10 sec neg

CGBP

135-5
185-5
175-7
175-7

--Just an example on how I'm not used to the workload yet. My CGBP PR is something like 225x8.

Not conditioned at all to this type of work. Busting out this amount of volume and intensity will take some getting used to. I have a feeling I'm going to blow up. Already feeling DOMS in my chest. I will slowly be adding in more working sets over the next couple weeks.

Song is a repost, I know. But it deserves to be on the front page of this journal.

[dopamine72]

Phirst.

Glad to have ya here bro. Still love reading your sig.

[limelite]

In for the fresh start.

[fitlover]

In on 1st page!

Nice bench.

[dopamine72]

In for the fresh start.

In on 1st page!
Nice bench.

Glad to have you girls here. Thanks.

[PeterGibbons316]

In. Fantastic song to start it off too.

[dopamine72]

In. Fantastic song to start it off too.

wanted first page, spot saved/

[Ironlife]

Beast benching for reps mate! Wtf at this more bodybuilding empahsis? what do you mean by this

[calmlikewind]

nice lifts mate, definitely jelly of the home gym. subbed

[dopamine72]

Beast benching for reps mate! Wtf at this more bodybuilding empahsis? what do you mean by this

Thanks Chris. Oh don't your worry Aussie brah. I'm still focusing on strength, hence the 5-3-1. I'm just going to be doing the most "BBing" I have ever done before. Its an experiment. I have lagging body parts I need to bring up, simple as that. And I have never really done anything close to this type of crap in a while. I feel that I am going to get some sick gains out of it now that I have a decent strength base. We'll see. Remember I'm an "everything" PLer/BBer/Oly lifter. Well not entirely, but I mix it all together. Strength athlete with, lower BF and aesthetics.

nice lifts mate, definitely jelly of the home gym. subbed

Awesome. We'll see if you come back So far I'm thinking you'll forget to sub, then forget about this log entirely. Its cool, no worries.

[Mvick07]

I just waaaay over thought my comment...

So all im going to say is keep it up, I think the good days are worth the bad. In lifting words...you lose a ****load of strength...work to gain it back, hit PR's....and its all worth it to me.



Your plan sounds solid, not a bad bench day at all to start if off, Mr.popular.

[Ironlife]

Lold i keep forgetting your a strongman, pl, bodybuilder, athlete all in one! Good luck mate, i have my eye on your 330 bench in 5 weeks time bro, but knowing my shi;t luck ill develop some flu again when it comes time to max

[TheProgressiveOne]

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[Ironlife]

Look dopey, these guys are huge

[dopamine72]

I just waaaay over thought my comment...
So all im going to say is keep it up, I think the good days are worth the bad. In lifting words...you lose a ****load of strength...work to gain it back, hit PR's....and its all worth it to me.
Your plan sounds solid, not a bad bench day at all to start if off, Mr.popular.

I enjoy reading over thought comments, feel free to pm me brah.

Lold i keep forgetting your a strongman, pl, bodybuilder, athlete all in one! Good luck mate, i have my eye on your 330 bench in 5 weeks time bro, but knowing my shi;t luck ill develop some flu again when it comes time to max

All the best with the 330 brah. Don't think so negatively, you can do eet.

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Good

Look dopey, these guys are huge

Football is the best. Reminds me of Clay Matthews. Lots of size, yet fast and athletic as hell. I was aware of him before all the nutthuggers btw.
Check it. You'll probably have to replay some sh*t to realize whats going on.

Edit-



Hard to find good vids.

[matt297]

page 1...booyakasha



nice squat PR man. After recent times you have got to be happy with 255x8

[SuffolkPunch]

In like Flynn

!!

That calculator is great, appeals to my love of calculators 8)

Liking the new thread title too

[limelite]

Col, if you've got time, wanna list me some PR-smashing/heavy-lifting tracks? Haha. I find we have a similar taste in rock music. My trance phase is finished for now.

[Woody-5]

In, Subbed, 1st page And junk!
Nice chest session fella! Sweet reppage on the bench
Glad to hear things have calmed down a bit for you.

[Juggernaut0]

Strong bench yo. In for the new log.

Good luck with 5/3/1 brah.

[PeterGibbons316]

Football is the best. Reminds me of Clay Matthews. Lots of size, yet fast and athletic as hell. I was aware of him before all the nutthuggers btw.
Check it. You'll probably have to replay some sh*t to realize whats going on.

YES!

I love his Predator celebration.

[dopamine72]

page 1...booyakasha
nice squat PR man. After recent times you have got to be happy with 255x8

I am glad my strength is still there yeah. But I am also critical and a perfectionist. So that makes it hard to be 100% happy. Thanks.

In like Flynn
!!
That calculator is great, appeals to my love of calculators 8)
Liking the new thread title too

Thanks SP.

Col, if you've got time, wanna list me some PR-smashing/heavy-lifting tracks? Haha. I find we have a similar taste in rock music. My trance phase is finished for now.

Yeah I'll get some sh*t up a little later probably. I was in rock/metel mode a little while back. Not I'm in trance mode. Check out the website Pandora. I listen to it everyday and pay for the 1 year subscription. Its well worth it and you'll find new good music that way.

In, Subbed, 1st page And junk!
Nice chest session fella! Sweet reppage on the bench
Glad to hear things have calmed down a bit for you.

Thanks Woody. Calmed down? Sort of. I am probably just getting more used to it.

Strong bench yo. In for the new log.
Good luck with 5/3/1 brah.

Thanks brah.

YES!
I love his Predator celebration.

Hell yeah.

[slytheslayer]

Also in!! Thats some beast mode right there!! Great work bro!

[wicked1992]

in!! what PRs are you expecting to get for the time your on this program?

[dopamine72]

Also in!! Thats some beast mode right there!! Great work bro!

in!! what PRs are you expecting to get for the time your on this program?

Thanks guys.

Oh I'm always looking to up my big lifts. Short term goals as of now I dunno. I still need to hit a 2 plate strict press and 315 beltless ATG front squat by the end of the year. Not sure if this program will be the most optimal for pure strength, but we'll see. Its an experiment. And I know I'm going to gain some good mass with all the BBing work that I'm not used to yet (sarcoplasmic hypertrophy).

I'm thinking. Short term within the next couple months.

Squat- 365-385
Bench- 345-350
DL- 515-525

Just rough estimates for now. I think I'll have a good idea of how this program works after 2 cycles of it.

[dopamine72]

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.

[Ironlife]

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

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