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  1. #61
    Kfme psychodiver9's Avatar
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    Nice progress brah
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

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  2. #62
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    Awesome progress in here.

    And nobody wants to be strong and fat....well most people.

    I'll sacrifice a couple pounds on my lifts to look good nekked haha.
    Originally Posted by psychodiver9 View Post
    Nice progress brah
    Thanks guys, been very happy with how the lifting progress on the modified 5/3/1 has been going. The extra volume is really helpful I think.
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  3. #63
    Because Kaz NorthStrong's Avatar
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    531 C3W2 Squats

    Since the gym is close tomorrow, and I don't yet have my student ID for the new university, I went to my old one (right next to new one) because my student card there is valid for this week, so today was done at an OK gym, not the beautiful one yet. Here's what I did

    Agile 8 type thing.
    Seated Vertical Jump 6x2
    Squat 215x3, 230x3, 245x3, 260x3, 275x6 PR
    Deficit Deadlift 3x5 - 225lbs
    Hanging Leg Raises 3x7
    s/s
    Back Raise 3x10 - 45lbs

    Stretch.

    Well the PR train is still on course. I was surprised I was able to hit 6 today, because the bar just felt slow as hell compared to normal. I guess having 1 day less of rest than normal would kinda affect that. Strangely, when i moved on to the deficit pulls the bar was flying off the ground. I also set a PR on the hanging leg raises, the most I have been able to hit cleanly before has been 5, that being usually only for the first set, but I got 3x7 today and was happy about that.

    I think I made the right decision from a programming standpoint to take out the extra assistace exercise on squat and deadlift days that I had put in, to allow me to recover a bit better, and with the extra time in the gym, I will be more likely to actually stretch like I need to.

    Anyway that was today's training, I'll be benching on Tuesday, and hopefully will be doing it at the new gym.

    On a non-training note, I have been reading an online fan-fiction of DBZ, it's called DB Multiverse, and it's pretty interesting. On page 631, started last night, LOL.

    Hope you all had a good weekend!
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  4. #64
    Because Kaz NorthStrong's Avatar
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    531 C3W2 Bench

    Diesel Crew Shoulder Warm Up
    Clapping Pushups 6x2
    Bench 145x3, 155x3, 165x3, 175x3, 185x5 (PR Tie, boo)
    Incline 3x5 - 135, 1x12 - 115
    Pullups 70 Reps
    Rear Flyes 5x12
    s/s
    Triceps Pushdown 4x10, 1x30 - 90lbs

    Well I can't count this session on the PR train. I think it was a bad session for a few reasons. Elbows were being little painful baby elbows for some reason, and the bench suffered because of it. Also didn't eat like any food before the session so maybe that was going against me as well.

    Assistance was good, happy with the incline.

    Gonna start doing CGBP on press days, I need to get this ****ing bench moving.
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  5. #65
    Registered User trancebreak's Avatar
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    Is multiverse where they alll come from different universes and have a tournament? Hahaha
    Sucks you didn't pick up a bench PR. Hopefully the assistance work kicks in soon
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  6. #66
    Because Kaz NorthStrong's Avatar
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    Originally Posted by trancebreak View Post
    Is multiverse where they alll come from different universes and have a tournament? Hahaha
    Sucks you didn't pick up a bench PR. Hopefully the assistance work kicks in soon
    Haha yeah man, and yeah I was kinda disappointed but I guess a PR tie on an off day isn't too bad.
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  7. #67
    Registered User Filmbuff81's Avatar
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    Do you bench twice a week or once?

    Adding 5x5 or 5x10 after press could be beneficial
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  8. #68
    cheeky & annoying izzygrant's Avatar
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    PR tie is not bad at all. things are still going really well for you by the looks of things.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  9. #69
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    Do you bench twice a week or once?

    Adding 5x5 or 5x10 after press could be beneficial
    I agree, what I was doing for a while was benching, then DB benching, and on the press day doing inclines afterwards. I have it set up now so I will be hitting up inclines after my bench on bench day, and doing some Close Grips after the overhead.

    Originally Posted by izzygrant View Post
    PR tie is not bad at all. things are still going really well for you by the looks of things.
    Thanks Izzy, I know it's not bad but when you have so much momentum going for you in your training it's crappy to not hit one! Haha. Oh well, my life could be a lot worse so I'll just be thankful for what I have rather than be upset over a day I tied my PR on bench haha.
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  10. #70
    Because Kaz NorthStrong's Avatar
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    531 C3W2 Deadlifts

    Finally at the new gym, and holy **** was it packed full of curling / bench brahs....can't wait for October once it's less busy since they will be busy drinking and probably one dude will be out from a broken spine judging by his deadlift form.
    Foam Roll, stretch, etc.
    Sprints 2x30yards. Need to find out where to do my jumps / sprints..kinda a pussy gym in some regards.
    Deadlift 240x3, 255x3, 270x3, 290x3, 305x3 PR
    Front Squat 3x5 - 175lbs (felt good)
    GHR 3x8
    s/s
    GHR Sit-ups 3x10 - 10lb behind head.

    Today was ok. Kinda annoyed at how busy the gym was, and the fact that the bar I used for deadlifting only had knurling wider out, need to use a different bar next time as my form was quite off with this different bar..need to get more familiar with this gym in general.

    Press tomorrow.

    I need to eat more food too, I'm having a hard time to eat as much as normal.

    Classes were good today though.
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    After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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  11. #71
    Registered User Filmbuff81's Avatar
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    goodluck with school and here's hoping dude don't snap into two pieces in front of you.

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  12. #72
    Because Kaz NorthStrong's Avatar
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    Originally Posted by Filmbuff81 View Post
    goodluck with school and here's hoping dude don't snap into two pieces in front of you.

    HAHA! No I swear man his spine was a semi circle. With light weight he wasn't even struggling with either...just so round...
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  13. #73
    cheeky & annoying izzygrant's Avatar
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    at least you don't have to go to a different gym every other day. also, peanut butter chocolate anything.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  14. #74
    Because Kaz NorthStrong's Avatar
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    Originally Posted by izzygrant View Post
    at least you don't have to go to a different gym every other day. also, peanut butter chocolate anything.
    Mmmm you read my taste buds.

    Been eating something along these lines lately..

    2-3 packs of ramen noodles
    1-2 cans of tuna
    2-3 scoops of whey isolate
    1-2 chicken breasts
    1-2 bananas
    spinach
    1 cup (uncooked) white rice
    1-2 cups (uncooked) of oats

    Need to get some more fat (eggs) in there asap.
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  15. #75
    1500 raw will be wrecked baxtej44's Avatar
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    subbed of course.
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    Registered User Filmbuff81's Avatar
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    Originally Posted by izzygrant View Post
    at least you don't have to go to a different gym every other day. also, peanut butter chocolate anything.
    Why do you have to lift at different gyms all the time?
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    cheeky & annoying izzygrant's Avatar
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    Originally Posted by NorthStrong View Post
    Mmmm you read my taste buds.

    Been eating something along these lines lately..

    2-3 packs of ramen noodles
    1-2 cans of tuna
    2-3 scoops of whey isolate
    1-2 chicken breasts
    1-2 bananas
    spinach
    1 cup (uncooked) white rice
    1-2 cups (uncooked) of oats

    Need to get some more fat (eggs) in there asap.
    that sounds incredibly boring.

    Originally Posted by Filmbuff81 View Post
    Why do you have to lift at different gyms all the time?
    i lift with a team on thursdays and saturdays, and the rest of the week i'm never sure when i'll get off work so it depends what gym is still open when i do. also some of them have power racks i can bench in and some don't, and i'm a scaredy who doesn't want to drop a bar on her face.
    training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
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  18. #78
    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    subbed of course.
    Thanks brah!

    Originally Posted by izzygrant View Post
    that sounds incredibly boring.



    i lift with a team on thursdays and saturdays, and the rest of the week i'm never sure when i'll get off work so it depends what gym is still open when i do. also some of them have power racks i can bench in and some don't, and i'm a scaredy who doesn't want to drop a bar on her face.
    You are incredibly correct. I ****ing love white rice and chicken breasts though. Eating them right now actually.

    Here's today's ****

    531 C3W2 Press

    Diesel Crew Shoulder Warm Up
    Press 100x3, 105x3, 110x3, 120x3, 125x6 PR
    CGBP 5x10 - 115lbs
    DB Rows 5x8 - 75lbs
    Face Pulls 5x15 - 50lbs
    Tricep Pushdown 5x15 - 50lbs
    DB Curls 5x12 - 20lbs

    Well today was good because I set a PR again. Just to re-cap, out of my last 24 sessions, I have had 21 days where I set PRs, and 2 days where I tied the old PR, and only one day was a miss (by two short). So overall my training has been going great. I feel like all I do is brag about how great it's going because that's what I do in this log I guess haha!

    The press felt good and strong until the last rep where I hit my sticking point just above the head. I know it's a weird sticking point but it is what it is. I can usually make the lift once I get it to there it just takes a lot of bloody effort. Could be this or that weakness, I'm not sure, just gonna keep working hard and making progress.

    Also now that this is my designated "bodybuilding" day, you'll notice I went crazy with the assistance volume, and for good reason. That good reason is me being small, and needing to be bigger to move bigger weights, especially on the bench. One thing I notice is that many bodybuilders are better benchers than powerlifters, and I think that is simply because they have the correct amount of muscle, to move the bar incorrectly and still get away with it. All top level benchers are ****ing jacked, so I am gonna start inching my way towards jacked-dom.

    Anyway I got a good pump and hit what needed to be hit on that stuff, so I was happy enough.

    Lastly, I am not entirely sure how I want to run the assistance work (main lifts, incline, cgbp, front squats, deficits), so I am just adding weight to the bar each time I get back to a certain "week". I sent Ed Coan a message on Facebook which he actually answered, (very honored for him to have done that..) asking him how he would periodize his secondary work and he just said that he ran it the same as his main stuff, year round. So I might end up doing that next cycle, which will require me to get an E1RM on the lifts though.

    Sorry for the long fuggin post here, but I felt like typing. Have a good weekend guys!
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    Registered User trancebreak's Avatar
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    In for insane pressing volume get jacked!
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    Originally Posted by trancebreak View Post
    In for insane pressing volume get jacked!
    Haha yeah that's the intent. 5 sets overhead, 5 sets close grips. I really like having one day set up like this to really get a good pump and work the muscles using a lot of volume though, I figure it's probably the best thing I can be doing to get my damn bench moving up.
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  21. #81
    Registered User trancebreak's Avatar
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    Originally Posted by NorthStrong View Post
    Haha yeah that's the intent. 5 sets overhead, 5 sets close grips. I really like having one day set up like this to really get a good pump and work the muscles using a lot of volume though, I figure it's probably the best thing I can be doing to get my damn bench moving up.
    Whats the problem with the bench? When I was running 5/3/1 I found DB presses (incline and flat) with palms neutral really smashed those triceps. They carried over to my bench form too and started smashing PR's
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    Originally Posted by trancebreak View Post
    Whats the problem with the bench? When I was running 5/3/1 I found DB presses (incline and flat) with palms neutral really smashed those triceps. They carried over to my bench form too and started smashing PR's
    Just got a ****ty bench brah, I think time will fix it more than anything else. I am just gonna try incline and close grips for a while here and then maybe rotate some DB pressing back in the program after a few cycles. Still need to figure out what works, etc.
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    Didn't get around to doing hill sprints today, so I did this little circuit at home. 5 Rounds of the following.

    Agile 8

    Squat Jumps x5
    DB RDL x10 @ 50s
    Step Up x10/leg
    Planks x30sec

    More stretch. Gonna wake up and hit the stretching hard again then. Everything is feeling mostly pretty good, I just wanted to break a sweat and burn some calories and get a bit of GPP in there. Can never be in too good of shape really.
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  24. #84
    1500 raw will be wrecked baxtej44's Avatar
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    i really dig the limber 11. except i just do some of them. i think the most beneficial one that i've started doing is piriformis/glute/tfl rolling.
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    Originally Posted by baxtej44 View Post
    i really dig the limber 11. except i just do some of them. i think the most beneficial one that i've started doing is piriformis/glute/tfl rolling.
    I like that and the agile 8 quite a lot. I don't usually do the entire routine of either, but do the majority of them pre / post workout.

    Today's session.

    531 C3W3 Squat

    Agile 8
    Squat 230x5, 245x4, 260x3, 275x2, 290x4 PR
    Pause Squat 3x3 - 225, 3 second pauses
    GHR 3x8
    s/s
    Hanging Leg Raise 3x8

    Well. Today was good because it was a pretty big PR. And for the reason that I made a friend at the gym who works there, who knows about JTS, Jim Wendler, Ed Coan, etc and we can speak the same language. #bff. Just kidding, but it was nice to run into someone who is similar to you in those more specific kinda things. I'm sure you're all familiar with the situation.

    Decided to do pause squats for assistance today because **** it. Didn't wanna pull, so didn't pull.

    Bought Brandon Lilly's new book: 365STRONG. Was a really good read and I'm pretty happy with the bonus products as well. I will be incorporating some of the principles of the "cube boss" program, inspired by Dan Green, into my training (doing a few more variants of the big lifts after the main lift). Brandon said that he has seen this rapidly improve peoples strength on the lifts, and build a great base. Sounds good to me, and won't hurt to try, seeing as I can handle the volume (being 19 and all).

    Looking forward to implementing them in and getting some more results.

    Anyway, that was today's session, and I got a bench PR to smash tomorrow.
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  26. #86
    Registered User trancebreak's Avatar
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    Congrats on the Squat PR bro! You will be smashing 3 plates soon
    Know that feeling too well when you can converse with someone like that, unluckily for me I haven't come across that person yet.
    So what variations were you thinking of adding after the main lifts? On Dan Green's FB I always see him using DL variants as accessories and never any good mornings, must work for him
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    Originally Posted by trancebreak View Post
    Congrats on the Squat PR bro! You will be smashing 3 plates soon
    Know that feeling too well when you can converse with someone like that, unluckily for me I haven't come across that person yet.
    So what variations were you thinking of adding after the main lifts? On Dan Green's FB I always see him using DL variants as accessories and never any good mornings, must work for him
    I hit 315 one time (after missing 305, lol) and I felt like I was on top of the world. Haven't gone that heavy in a while now, but I definitely know I am good for more than 315, or can hit a much easier 315 squat now.

    As far as the work to be done after the main lifts, I will vary them every 2 cycles I think. Ideally I will keep the exercises more general the farther away from a meet I am, and more specific the closer to a meet I am. What I am thinking of is something along these lines: a heavier lift done immediately after the main lift, then a different lift done for higher reps as the third one.

    For bench, CGBP, inclines, pause bench, bench for high reps.
    For squat, front squat, high bar, pause squat, squat for high reps
    For deadlift, SLDL, deficit, snatch grip, rack/block pull, perhaps sumo.

    So there are a few variations. I might do something like a squat variant after squats, then a deadlift one. Then on deadlift day, do a deadlift variant then a squat, just for a bit more frequency on both of the lifts, rather than just stupid volume in one session per week. I will do 2 bench variants after benching, and after OHP probably, but for the OHP day I might do some different more general work with DBs (floor, bench, OHP, incline).

    Just ideas for now, but I think it should work out well.
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    1500 raw will be wrecked baxtej44's Avatar
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    sounds pretty smart to me. i'm getting my programming done right now, but when that stops i will probably hop on 3/5/1 and do the BBB accessory work then one non-comp lift that applies as well. then normal accessory work. i need to up back volume and frequency a lot. a strong back never held anyone back. and mine is extremely lagging.
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    Because Kaz NorthStrong's Avatar
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    Originally Posted by baxtej44 View Post
    sounds pretty smart to me. i'm getting my programming done right now, but when that stops i will probably hop on 3/5/1 and do the BBB accessory work then one non-comp lift that applies as well. then normal accessory work. i need to up back volume and frequency a lot. a strong back never held anyone back. and mine is extremely lagging.
    That sounds like a really solid idea man. 5x10 would just be too much for my taste after already doing 3-5 work sets. And definitely, you can't really do too much back work. I've always emphasised a lot of pulling movements and I feel like it has paid off both strength, and physique wise (reference my pictures on the bottom of last page).
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    531 C3W3 Bench

    Band shoulder warm up stuff
    Clapping Pushup 4x1
    Bench 155x5, 165x4, 175x3, 185x2, 195x5 PR
    DB Incline Bench 3x10 - 50s
    Pullups - 15, 15, 10, 10, 10, 10
    Face Pulls 5x15 - 50
    s/s
    Tricep Pushdown 5x15 - 50

    Woo! That is an all time bench PR, not just a rep PR. This set equates to me having the highest 1RM out of any set of bench I've ever done. So I'm very happy with that. I hit my goal of 5 (I always try to hit 5 on the 531 week). So I was very happy about that. I've been having so much success on this program so far it's unreal. And this is during the higher volume phase, so I'm more exhausted for the top set! Haha. The volume has been what has been helping my lifts out so much I think. Since I'm not very strong the volume is needed to give me a good training stimulus.

    Onto the assistance, I was supposed to do the Incline Bench, but ended up doing it with DBs instead since a few dudes wanted the rack. No worries, just assistance. They weren't being dicks about it at all, I just felt like being nice since I was so happy about the bench PR. Lol. The pullups seemingly took forever, and then the face pull / pushdown combo was awesome to get some blood pumping and finish the workout feeling swole.

    I was very happy with today's session, it's the first bench workout in a while where I felt strong and confident laying down there. Anyway I think that's pretty much it for now. I'm already stoked as hell for this meet, even though it's like 10 months away haha! Have a good one bros / broette / Izzy
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