The Wrath of the Math: JSClen's workout log

[JSClen]

current program: 5/3/1 Boring But Big 27 Week Challenge



Weight PRs: (lbs)

Deadlift: 435
Squat: 355
Bench Press: 240
Strict OHP: 175


Training Max for this wave:

DL: 430
Squat: 320
BP: 195
OHP: 155

[JSClen]

*to be reserved for my bio*

[JSClen]

Week 19/27 Deadlifts

pre-workout: 1 scoop Katana v2, 1 scoop Vaskular
intra: 1 scoop RecoverPro



warm-up: foam rolled IT Bands, Piriformis, Adductors


Deadlifts (no straps, barefoot)

warm-up (change weights and go again, double overhand)

40% 170 x 5

50% 215 x 5

60% 260 x 5

notes: Glute-ham tie felt tight and sore on the right side, so after the first warmup set I rolled on it with a Lacrosse ball for about 3 minutes. Seemed to clear up after that.



main (belt goes on, crossgrip, 2-3 min rest)

70% 300 x 3

80% 345 x 3

90% 385 x 4



notes: Low back was rounding on the 4th rep, so I called it there. Decided to keep going, just to see if I could get my form back for one more set. I have to push the Jokers if I am going to be ready for week 22.



Joker Set

101% 435 x 1 Weight PR!!

notes: form was much better on this one. But time was tight as hell, so I moved on to squats.



Squats (Romaleos, knee sleeves)

warm-up (change weight and go again)

50% 160 x 5 (narrow, ATG)

60% 190 x 3 (narrow, ATG)

75% 240 x 1 (medium stance)

notes: Was tight on time so I cut a warmup set out.



main assist (60-90 sec rest, medium stance, belt)

90% 290 x 3

90% 290 x 3

90% 290 x 3

90% 290 x 3

90% 290 x 3

notes: Weight felt heavy but I got through it just fine.



post-workout: 20 min treadmill LISS

[JSClen]

I have pics, but my phone isn't connecting my PC right now for some reason, and it's getting late and I'm tired from the workout, so I will upload pics tomorrow when my evening is free. Good workout though

[Fawnl]

I refuse to be a part of this!

[Rob1882]

In

<3

[JSClen]

I refuse to be a part of this!

Stop struggling. Give in.

In

<3

Fawn beat you!

[Rob1882]

Fawn beat you!

I tried

[Fawnl]

Stop struggling. Give in.



Fawn beat you!

Yeah Rob! Take THAT!!!

I gave in the moment I realized I would sit on your face, bro.

[JSClen]

Yeah Rob! Take THAT!!!

I gave in the moment I realized I would sit on your face, bro.

now I REALLY wish I could post pics

[penny0527]

Inard

[JSClen]

Inard

welcome penny!

[JSClen]

ok, need to rest. stomach is a little topsy-turvey, so going to take some protein with my sleepy pills. tomorrow I will see if I can push my Bench numbers a bit

BPI Strawberry Cake protein
AI 3Z pills

[penny0527]

Protein powder would make my stomach turn

[wishiwasdivin]

In on first page

[JSClen]

Protein powder would make my stomach turn

I think the blue cheese burger did not agree with me, and didn't want to toss the 3Z into a rumbling volcano, so I tried to coat the lava with strawberry protein

In on first page

Welcome Wish! Trying to catch up to you on OHP

Got up, plans for today include a bench press session at work, and there is a yoga class being offered at noon in the office back lobby. Might go check that out - certainly beats working.

Took 2 Norcodrene Intl formula this morning - I have been testing that out for the past little while. It curbs my appetite quite nicely! I can't really speak to the weight-loss assistance, as I am eating w/e the hell I want - the goal until Xmas is to get strong and that means eat, so not even checking my weight. In about 8 weeks I will start a cut, which lines up nicely with avoiding pigging out at Xmas or New Years.

Wouldn't it be nice if you could tag forum members in your posts? That thought just ran through my head.

Goals for the next 8 weeks:

- get squat up to 400
- get 240 on bench (gonna make a run at that today)
- get through the end of the 27 week challenge... I think I might to dial down my jumps on the deadlift training max between waves. It seems to me like 10 pound jumps done 8 times over a 27 week span have less of an impact if you DL 600 pounds vice 400 pounds. I realize that for the last 6 weeks I will be deadlifting 440-450 for 5 sets of 1 as ASSISTANCE... and I have never done that weight before, not once, ever. I really should have charted the whole 27 weeks out in advance. I don't think I will fail the main sets, and there is nothing in the book about what happens if you fail the assistance. Or I guess I could reset the deadlifts if I fail the assistance. A lot to think about and I still have a few weeks. Until then I am going to push the Joker sets over the next few weeks and try to get a sense of my upper limits.

[penny0527]

A PR already?

I dont remember reading about Joker sets but maybe it isnt mentioned in all of the 5/3/1 books?

[JSClen]

A PR already?

I dont remember reading about Joker sets but maybe it isnt mentioned in all of the 5/3/1 books?

I think that the Basic 5/3/1 book is a great book, but he really defines and expands the options in the Beyond 5/3/1 book, including Joker sets and various forms of back-off sets, the 27 week challenge I am doing, etc.

435 is a PR, but I am on Week 19 of the challenge so far. My best prior to the challenge was a dirty-looking 420, so it has been climbing slowly but reasonably. I lifted 430 over a month ago andso I haven't been pushing the Joker sets on Deadlifts too much... notably I kept ripping my shins open and cut a few sessions short because of that. I have my deadliftin socks now though, so time to give 'er

Besides, what better way to open my log than with a PR?

[penny0527]

I think that the Basic 5/3/1 book is a great book, but he really defines and expands the options in the Beyond 5/3/1 book, including Joker sets and various forms of back-off sets, the 27 week challenge I am doing, etc.

435 is a PR, but I am on Week 19 of the challenge so far. My best prior to the challenge was a dirty-looking 420, so it has been climbing slowly but reasonably. I lifted 430 over a month ago andso I haven't been pushing the Joker sets on Deadlifts too much... notably I kept ripping my shins open and cut a few sessions short because of that. I have my deadliftin socks now though, so time to give 'er

Besides, what better way to open my log than with a PR?

Agreed!

I read 5/3/1 for Powerlifting. Not the Basic book.

[JSClen]

Agreed!

I read 5/3/1 for Powerlifting. Not the Basic book.

definitely look for the Beyond 5/3/1 book, it is a great addition.

[JSClen]

pics and vid from last night!

I think this was from my set of 345 (the 45s are different sizes)




One of my sets of 290 squats



Post-workout meal! Burger with blue cheese sauce and bacon, Caesar salad (light on dressing)




Vid of My DL 435 PR: trainer took the vid on her iPhone 6 then texted it to me... which turned it into a potato-clip (sigh, just email it to me)

[JSClen]

Week 19/27 Bench Press

In the morning around 6 am before heading to work I had 1 scoop of Green Mag and a few grams of LCLT from Precision Nutrition.

Noontime office workout!

pre-workout: 1 scoop Katana v2, 1 scoop Vaskular, 2 caps Betaine Nitrate, 2 Beta Test



Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets, all warmup Bench reps done Spoto Press style)

40% 75 x 5 / over & backs w/ resistance band x 8

50% 100 x 5 / o&b

60% 115 x 5 / o&b



main – Superset Bench and Free Cable Widegrip Pulldowns (1-2 min rest b/w sets)

70% 135 x 3 / 115 x 5

80% 155 x 3 / 5

90% 175 x 10 / 5 (sleeves worn for bench)

notes: AMRAP set felt good so I moved on and up



Joker Sets (2-3 min rest)

110% 215 x 3

123% 240 x 1 Weight PR!!

130% 255 FAIL



notes: Was feeling good so went for it. 240 went up easy! It went up so easy that the two guys watching me in the office gym (one was spotting and the other was just mirin) wanted to try it for themselves. I was feeling the pressure with onlookers so I know I was relieved it flew up, haha. The best part? Both of my coworkers tried 240 and... FAIL. haha, score! The only thing better than a PR is ppl failing to steal your thunder

I know my bench press sucks on the forums, but for that one moment in my office gym, I could see my hard work reflect in the sad looks of the dudes who tried to follow me (they did it cold and I had multiple sets to warm up, but we won't dwell on that).

Then I went for 255... and I was too gassed. I failed about halfway up, which was surprising. Normally I fail getting it off my chest. Maybe the Spoto Presses are paying off.



Assistance

Strict Overhead Press (no rest for warm ups - change weights and go again, used a cambered bar, cleaned the bar from the floor at the start of each set)

warm-up

40% 60 x 5

50% 80 x 5

60% 95 x 3

75% 115 x 1



main assist (90 sec rest, sleeves worn)

90% 140 x 3

90% 140 x 3

90% 140 x 3

90% 140 x 3

90% 140 x 3





notes: very successful session! keep grinding the weights out, the strength will follow. I went back to work and finished my day.

[JSClen]

going to take some 3Z and pass out. dreams aren't bad on this, not as good as HG4-Up dreams, and it doesn't knock me out the way Bulletproof or Resurrect PM does, but they ain't bad. they'll do

[JSClen]

had some Green Mag and some LCLT with my MT Platinum multis and 500 extra IU of Vit D before heading to work.

I take the GM and LCLT in the morning because they are recently expired and I don't enjoy the taste any more so I am pounding it back. Next tub of GM I buy will be prob taken pwo like I used to

[scottyb05]

I'm just here to bang fawn

[wishiwasdivin]

I'm just here to bang fawn

LMAO seen this an forgot why I stopped in................ Nice job on the PR

[Fawnl]

Thinking about you buddy. Hope you are safe. <3

[Fawnl]

I'm just here to bang fawn

Why don't you come and bang me in my log? I'm making SWEET gains!

[JSClen]

I'm just here to bang fawn

welcome!

LMAO seen this an forgot why I stopped in................ Nice job on the PR

thanks!

Thinking about you buddy. Hope you are safe. <3

thank you. chit is tense right now. terrorist attack in my city, gunman went after a soldier then ran into Parliament, kept firing. So soon after 2 soldiers got run down the other day, this is not a coincidence.

Why don't you come and bang me in my log? I'm making SWEET gains!

Fawn is hittin PRs til she sees stars!

[JSClen]

Rest Day today. was considering doing some assistance and GPP. Now have reconsidered. Let the chaos downtown calm down and let the police do their job.