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  1. #1
    wants to be called Dan. hcoyle545's Avatar
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    Cool Harry's 5/3/1 Log

    Some of you might already know me from my old log, so welcome to my new log. For those who don't know me my name's Harry, i'm from N. Ireland and am in my final year of a Computer science degree.

    I got tired of the old log with the varying layouts from month to month and the name implying that I am spinning my wheels on a HIT program. In this log i'll be reverting from PHAT back to 5x5 training, specifically the program outlined by Jason in his stickied thread 'My novice 5x5 for Bodybuilders'. It looks like a solid program, so thanks for that J.

    My main reason for this is because I want to place more focus on strength again, which I didn't get enough of on PHAT. Don't get me wrong, it's a great routine and I loved every week of it, but I can probably still make more progress/quicker progress on a 5x5 program.

    Here are my current 1 Rep Maxes

    Squat 141kg / 310lbs
    Bench 100kg / 220lbs
    Row 90kg / 198lbs
    Deadlift 150kg / 330lbs
    Press 55kg / 121lbs

    I'm starting with Workout A tomorrow, and am starting with 75% of my 1RM on the main lifts as per Jason's recommendations and i'm confident that within 12 weeks i'll be able to rep my current 5RMs with better form in 5x5 fashion meaning that muscle gains will be a good bit better.

    Anyone doing something similar get in here and link me to your log so I can sub up.

    Later
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  2. #2
    Once more into the fray.. IrishPilot's Avatar
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    First! Do work son!
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  3. #3
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by IrishPilot View Post
    First! Do work son!
    On spread as usual. Will do work /10
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  4. #4
    Registered User MiscDemeanor's Avatar
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    Harry, I'm glad you moved your log closer to home! Good luck with the new program, ready to see dem gaaains
    Patience, dedication, drive.

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  5. #5
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by MiscDemeanor View Post
    Harry, I'm glad you moved your log closer to home! Good luck with the new program, ready to see dem gaaains
    Welcome. Thanks, I feel more comfortable in the nut section
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  6. #6
    Slangin' Vitamins Jen0va's Avatar
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    in.

    Kill it brutha. NutLogs or gtfo.
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  7. #7
    Banned JasonDB's Avatar
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    In.
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    In! Nice lifts you got there, real jelly. One thing though, what's up with your overhead press? Only 120 lbs 1RM? Your other lifts are outstanding though
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  10. #10
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by Jen0va View Post
    in.

    Kill it brutha. NutLogs or gtfo.
    Seems the way to go so far! Welcome

    Originally Posted by JasonDB View Post
    In.
    Good to have you. Representin like fuark

    Originally Posted by brendbro View Post
    nyannnngggg
    this better mean in brutha

    Originally Posted by pyaarawala View Post
    In! Nice lifts you got there, real jelly. One thing though, what's up with your overhead press? Only 120 lbs 1RM? Your other lifts are outstanding though
    cheers man, the deal with OHP is I only got back to it this past 2 weeks, didn't touch it the whole time I did PHAT (maybe 3-4 months)

    Ready to get it stronger though.

    --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

    I think my surplus is just about right now, though i'm not being anal e.g. last night went about 500cals over my perscribed because I wanted a big bowl of cereal.

    Weighed in at 195.8 which is up 2.8lbs from last Monday. I'm putting this down to creatine, and hope to see myself around 195/6 next Monday.
    Last edited by hcoyle545; 10-24-2012 at 04:46 AM.
    BJJ / Greyskull LP log

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  11. #11
    wants to be called Dan. hcoyle545's Avatar
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    Workout A 24/10

    I was excited to start. Nice big bowl of cheerios and a banana pre-WO, For great strength.

    Squat 105kg / 231lbs 5 x 5
    Bench 75kg / 165lbs 5 x 5
    Row 70kg / 154lbs 5 x 5
    BB Shrugs 20kg / 44lbs 3 x 10
    Skullcrushers 30kg / 66lbs 3 x 8
    Chinups BW 6, 5, 6
    Cable Crunches 60kg / 132lbs 3 x 15


    *Some things surprised me in how hard they were even at 75% max, particularly squats and bench.
    *Rows feel light, basically doing them as Jason does them with a wider stance narrow grip, they feel great.
    *Shrugs are very light, two second contraction on each rep. Will bump them 5kg at a time.

    Overall, I feel tired as hell, but enjoyed it.

    Thanks for following and bring on workout B.

    oh aye, u mirin layout?
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  12. #12
    Registered User ChrisElkins's Avatar
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    In to watch the gains. Your bench press for your body weight is pretty low. I hope to see it and the deadlift numbers skyrocket.
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  13. #13
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by ChrisElkins View Post
    In to watch the gains. Your bench press for your body weight is pretty low. I hope to see it and the deadlift numbers skyrocket.
    Welcome. Everything's low at this point buddy; everything will sky rocket.

    I'm about to eat 2.5kcals of Chilli and rice, angus is not peppered.
    Last edited by hcoyle545; 10-24-2012 at 02:20 PM.
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    crocodile tears brendbro's Avatar
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    noice WO. i wanna see dem deads!
    PhD year 4
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  15. #15
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by brendbro View Post
    noice WO. i wanna see dem deads!
    Startin off just wee, but they'll be built back up.
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    wants to be called Dan. hcoyle545's Avatar
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    Workout B 26/10

    Squat 107.5kg / 237lbs 5 x 5
    Deadlift 120kg / 264lbs 1 x 5
    Press 40kg / 88lbs 5 x 5
    Row 72.5kg/ 160lbs 5 x 5
    CGBP 50kg / 110lbs 3 x 8
    Incline Curls 10kg / 22lbs 3 x 8
    Cable Crunches 60kg / 132lbs 3 x 20

    Long ass workout

    *Squats felt good.
    *Deadlifts felt good for the first time in a long time, obv due to decreased weight but i'm looking forward to getting them above and beyond where they were.
    *Press was harder than anticipated, but didn't hit failure.
    *Went very light on CGBP as my shoulder was playing up (sore pressing off the chest) while warming up.

    Thanks for following brahs, i'll try to get some lift videos next week.
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  17. #17
    Registered User MiscDemeanor's Avatar
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    Layout looks good to me. Easy to read, simple. Good stuff Harry!
    Patience, dedication, drive.

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  18. #18
    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by MiscDemeanor View Post
    Layout looks good to me. Easy to read, simple. Good stuff Harry!
    Cheers, i like it too. For now atleast, i'm a while man for changing my mind.

    What's this I see? A wild new avi appears.. must.. capture..
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    wants to be called Dan. hcoyle545's Avatar
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    Ever get those days where you're a lazy kunt and just don't give a fu? I'm having one of those.

    Got out of bed at 3.30pm with a raging hangover with no appetite. So far i've eaten a small bowl of home made strew (no idea of macros) and a slice of Angel cake with a pint of milk. Have got chinese food on the way, haven't a clue about macros for that either. Planning to just drink alot more milk and eat tuna/chicken or something later to take care of protein.

    On the bright side I got pretty much an entire project plan completed which is due next Friday.
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  20. #20
    Slangin' Vitamins Jen0va's Avatar
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    Originally Posted by hcoyle545 View Post
    Ever get those days where you're a lazy kunt and just don't give a fu? I'm having one of those.

    Got out of bed at 3.30pm with a raging hangover with no appetite. So far i've eaten a small bowl of home made strew (no idea of macros) and a slice of Angel cake with a pint of milk. Have got chinese food on the way, haven't a clue about macros for that either. Planning to just drink alot more milk and eat tuna/chicken or something later to take care of protein.

    On the bright side I got pretty much an entire project plan completed which is due next Friday.

    waking up at 3:30 hung-over, waiting till you can stomach food again to eat and cramming in cals. It's clear to me now how IF was born.

    btw. Chinese food=favorite hangover food. something about it idk.
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    wants to be called Dan. hcoyle545's Avatar
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    Originally Posted by Jen0va View Post
    waking up at 3:30 hung-over, waiting till you can stomach food again to eat and cramming in cals. It's clear to me now how IF was born.

    btw. Chinese food=favorite hangover food. something about it idk.
    that & dominos pizza are my two favorite takeaway foods for defs. beef curry fried rice hnggg
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  22. #22
    wants to be called Dan. hcoyle545's Avatar
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    Weighed in at 195.8, last weigh-in was ~193 on the 15th of October, so slightly quicker than i'd like but I don't want to reduce cals since it could be down to a number of things (fact that I went back on creatine during that time being 1)

    Will assess again next week to ensure I keep rising. I should get to at least 205 on this bulk by February.
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    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by hcoyle545 View Post
    that & dominos pizza are my two favorite takeaway foods for defs. beef curry fried rice hnggg
    Originally Posted by hcoyle545 View Post
    Weighed in at 195.8, last weigh-in was ~193 on the 15th of October, so slightly quicker than i'd like but I don't want to reduce cals since it could be down to a number of things (fact that I went back on creatine during that time being 1)

    Will assess again next week to ensure I keep rising. I should get to at least 205 on this bulk by February.
    Mmm...hangover Za. Good read on the weight change. F'n finicky water weight will jack your mind.
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    Workout A 29/10

    Squat 110kg / 243lbs 5 x 5
    Bench 77.5kg / 171lbs 5 x 5
    Row 75kg / 165lbs 5 x 5
    BB Shrugs 65kg / 143lbs 3 x 10
    Skullcrushers 32.5kg / 72lbs 3 x 8
    Chinups BW 8, 6, 5
    Cable Crunches 65kg / 143lbs 3 x 15


    *Bench feels almost max effort atm.
    *Last 2 sets of squats I felt weak but didn't come close to failing.
    *This session lasted like 2 1/2 hours cause me and my friend who's running it with me were messing about a bit, need to cut that out.

    Can't wait to get pissed on Wednesday and go out on the prowl.

    My Masterball is ready.
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    Here's a clip of me squatting on Monday, narrower stance than i'm used to and I feel alot more powerful from that stance, but it's weird seeing it back because it feels like i'm getting really low, when in actual fact they look shallow.



    Post your opinions.
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    the squats looked strong, but just a tad shallow, maybe 1-2 inches. probably not a concern if hypertrophy is your priority
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    Originally Posted by MITCHAPAL00ZA View Post
    the squats looked strong, but just a tad shallow, maybe 1-2 inches. probably not a concern if hypertrophy is your priority
    That's a 'too shallow' from both you and Perp, i'm afraid that shyt doesn't sit with the big dawg. Going to widen my stance tomorrow and make sure i'm getting deep enough.

    Strength is as much a concern as hypertrophy, i'm sure you can relate.
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    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by hcoyle545 View Post

    Strength is my biggest concern...hypertrophy will take care of itself, i'm sure you can relate.
    Totally.
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    Originally Posted by IrishPilot View Post
    Totally.
    Cheeky kunt. Forever on spread.
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    Workout B 01/11

    Squat 112.5kg / 248lbs 5 x 5
    Deadlift 125kg / 275lbs 1 x 5
    Press 42.5kg / 94lbs 5 x 5
    Row 77.5kg/ 171lbs 5 x 5
    CGBP 60kg / 132lbs 3 x 8
    Incline Curls 12.5kg / 27lbs 3 x 8
    Cable Crunches 65kg / 143lbs 3 x 20

    *Squats were done with a wider stance and felt strong, really good heel drive for some reason.
    *Deadlifts were a big effort.
    *Got drunk as fuk for Halloween last night, dressed as Dexter and a few people recognized me including a gay guy dressed as a Dexter victim. Never before have I left a public toilet in such a hurry.
    *Currently eating my way through the leftover sh!tty sweets my parents had put out for trick or treaters, then who was macros?
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