My journey to becoming a sick kunt: ardee's lifting log

[ardee2124]

Welcome. I decided to abandon my old log and go with a fresh start. No more injuries. No more distractions. Hard work and lots of food, all the time.

I've been working out for years but I wasted most of my time until summer 2014 on a bro split. No idea what I was doing, no progression, nothing. Finally got the hint and started on ICF last summer, and ran it for 4 months. Saw great gains and progression, but hurt my lower back in August and couldn't squat/deadlift/BOR/press. I continued on a full body for some time and made upper body progress while rehabbing my back. I am fully healed now, but my physio recommended staying away from deads for some time. So here's the routine I'm going to use:

genewest's Who Was CNS 5/3/1 (PPL version)

Pull - 5/3/1 weighted chins + upper back, lats, biceps
Push - 5/3/1 bench + chest work, shoulders, tris
Squat - 5/3/1 squats + squat accessories, abs
Rest
Pull - and so on

I'm using chins as my 5/3/1 movement instead of deadlifts until I can get back to them.

My lifts look like this:

Bench 5RM: 195
Squat 5RM: 225
Weighted chins 5RM: 35

So, my training maxes (90% of one rep maxes):

Chins: 42
Bench: 205
Squat: 235

Add 5 lbs every 3 cycles. I don't have scheduled deloads, but will take 2-3 days off whenever I feel like I need it.

Went in today, did pull. Massive pump after doing full body for so long. Went somewhat light, just getting back on a bulk after 6 weeks of a mini-cut.

3/16: Pull

Weighted neutral grip chins
BW + 27.5 x 5
BW + 32.5 x 5
BW + 35 x 6

T-Bar rows (PWO)

75x10
75x10
75x10

Dumbbell rows (strict)

70x8
70x8
70x9

Lat pulldowns

120x12
120x10
120x10

Cable rows

150x15
150x15

Barbell curls

50x8
50x8
50x8

Facepulls

50x12
50x12
50x12

Everything was pretty easy. I'm going to increase the T-Bar and dumbbell rowing volume gradually, really want to get my back thickness up since I have pretty good width already.

Push tomorrow, pumped for the 5/3/1 bench, gonna be fun to push for high reps on that lift after so long of 5 rep sets.

[ardee2124]

3/17: Push

Bench press

45x10
95x8

135x5
155x5
175x8

Incline bench press (60% of 1RM)

125x10 (miscalculated lol)
115x10
115x10
115x10
115x8

Dumbbell OHP

45x5
45x5
45x5

Close-grip bench press

145x8
155x4

Tricep pushdowns

60x12
60x12
60x12

Dumbbell lateral raises

15x10
15x10

Very happy with bench. Came in wanting 8 on the 85% set, left with what I wanted.

Man, I am NOT used to this kind of training though. It showed in my close grip bench, I can normally get 170 for 5, but my delts and tris were so fatigued by the time I got there.... I think 5x10 incline would work well if I was running a fourth day where I could add delt work and close grip separately, but in a single push workout I think I'll switch the incline work to 5/3/1 progression as well, just because 5x10 really takes away from the rest of the workout.

Still, feeling good. As Wendler says, don't worry too much about assistance. As my bench improves, the other stuff will improve too.

[Dan3317]

Subbing in bro! Just a note, if you start noticing issues gaining strength on bench because of recovery/etc, I'd ditch the CGBP and do an extra isolation movement like skullcrushers. I used to do a lot of CGBP and noticed some great bench gains when I actually stopped doing them, may just be subjective to me, but it's a worth a shot if it comes to that.

I see you're on that back thickness wagon too, name of the game for this year!

[ardee2124]

3/18: Legs

Squats

45x10
105x5
135x3

155x5
175x5
200x8

Squats BBB (50%)

120x10
120x10
120x10
120x10
120x10

Seated leg curls

80x10
80x10
80x10
80x10
80x10

I didn't have much time today so I just did the BBB template. The work sets were easy, I thought I had more on the 200 set but I didn't have a spotter so decided not to push it. The 5x10 was fun and easy, really got the heartbeat up, gonna hurt tomorrow though.

The main assistance work I had planned were hack squats and barbell hip thrusts. I'm glad I tried this though, BBB really is fun.

edit: Here's a video of the final set.

[ardee2124]

Subbing in bro! Just a note, if you start noticing issues gaining strength on bench because of recovery/etc, I'd ditch the CGBP and do an extra isolation movement like skullcrushers. I used to do a lot of CGBP and noticed some great bench gains when I actually stopped doing them, may just be subjective to me, but it's a worth a shot if it comes to that.

I see you're on that back thickness wagon too, name of the game for this year!

Thanks bud, I will take that into account.

I might take another page out of your book and use two different assistance layouts. Both will have bench 5/3/1, but one could be more chest based with the smaller shoulder/tri accessories and the other will have an overhead press and close grip with a lighter incline.

Yeah, back thickness for days.



He looks like he has a backpack of muscle sewed on lol.

[ardee2124]

3/20: Pull day

Weighted neutral grip chins

BW+30 x3
BW+35 x3
BW+37.5 x5

BW+25 x5
BW+25 x5

T-Bar rows (PWO)

90x8
90x8
90x8
75x12

Dumbbell rows

70x8
75x6
75x6

Wide grip lat pulldowns

125x10
125x8

Reverse grip lat pulldowns (plate loaded)

90x8
120x6
120x6

Facepulls

40x12
50x12
50x12

Dumbbell curls

Dropset: 30 to 25 to 20, 16 total reps
Dropset: 30 to 25 to 20, 13 total reps
Dropset: 30 to 25 to 20, 11 total reps

Great sesh. Decided to get extra volume in on the weighted chins and T-Bar rows, as those are my main mass builders. First time trying the plate loaded reverse grip pulldowns, which I now love. I'm going to do these every workout. Got push tomorrow, can't wait.

[ardee2124]

Ok phuck this, pulled something in my neck/upper trap while I was asleep, definitely didn't want to risk lifting today. I took a muscle relaxant, it's a lot better already, should be fine by tomorrow.

Forced rest days, ughh.

[Dan3317]

Ok phuck this, pulled something in my neck/upper trap while I was asleep, definitely didn't want to risk lifting today. I took a muscle relaxant, it's a lot better already, should be fine by tomorrow.

Forced rest days, ughh.

Sorry to hear that man. I've had quite a few issues like that as well, some ibuprofen and light neck rotations, along with rest will heal it up.

I was doing Incline DB one day with the 110s, finished my set, put the DBs down on my legs and sprung myself up, pulled my neck bad and was out of commission for 3 full days. Should've just chucked them lol. Heal up man.

[ardee2124]

Sorry to hear that man. I've had quite a few issues like that as well, some ibuprofen and light neck rotations, along with rest will heal it up.

I was doing Incline DB one day with the 110s, finished my set, put the DBs down on my legs and sprung myself up, pulled my neck bad and was out of commission for 3 full days. Should've just chucked them lol. Heal up man.

Yeah, this stuff has been happening to me on and off for over a year. Never too serious, because thankfully I have a stash of Chlorzoxazone that does the trick every time.

I always chuck dumbbells. Benefits of being in a university gym where no one cares how much noise people make. Up until recently, when I began using 75-80s for most things, didn't even make a difference because the weight I was using was too pussy to make a noise lol.

Btw, how's my squat form?

[Dan3317]

Yeah, this stuff has been happening to me on and off for over a year. Never too serious, because thankfully I have a stash of Chlorzoxazone that does the trick every time.

I always chuck dumbbells. Benefits of being in a university gym where no one cares how much noise people make. Up until recently, when I began using 75-80s for most things, didn't even make a difference because the weight I was using was too pussy to make a noise lol.

Btw, how's my squat form?

Your squats need to be a bit deeper, and it looks like you need to engage the hips a bit more. Do you have flexibility issues by any chance?

[ardee2124]

Your squats need to be a bit deeper, and it looks like you need to engage the hips a bit more. Do you have flexibility issues by any chance?

Yeah man, effing hamstrings. Caused my back issues from earlier, bane of my life.

How much deeper? When I take videos, I pause them when I hit bottom and I thought I was at parallel based on my knee and glute positioning.



Definitely willing to learn though, so lemme have it haha.

[ardee2124]

3/22: Push

Bench press

45x20
95x8

145x3
165x3
185x6

Incline bench press

120x3
140x3
155x7

165x3
175x2.5 (I thought I had it but spotter helped. Ugh).

Close grip bench press

145x8
145x6
145x6

Dumbbell lateral raises

15x12
15x12
15x10

Tricep pushdowns

70x12
70x12
70x12

Hammer strength chest press

70x8
70x8 -> dropset to -> 45x8












































Edit: Strong log man. 5/3/1 is a great program and you'll have lots of fun with it if you enjoy heavy lifting for low reps.

Squats aren't parallel unless where your quad and hip crease (top of quad) is at the same height as your knee. You are about 4 inches high in the photo above.


Keep up the hard work man. Good luck-davisj3537

[ardee2124]

3/24: Legs

Squats

45x8
95x5
135x3

165x3
185x3
210x6

205x3
205x3
205x3
205x3

V-Squat machine

180x5
270x6
270x6
270x6

Leg curls

80x10
80x10
80x10
80x10

Ab circuit x 3: Roman chair leg raises, decline crunches, and planks.

I decided to skip the BBB stuff and work on my depth with heavier weight. I got some good videos, and attached the best one for feedback. I think I've improved. The v-squat machine is basically a front hack squat, it's great for quad isolation without overloading the CNS too much. Gonna work up to this more, I'm pretty sure I have 4 plates x 5 in me belted, I just went lighter because I was sick of the belt after all those 205 sets lol.

[ardee2124]

3/26: Pull

This was one of those days where you don't want to leave the gym. Everything just great.

Weighted neutral grip chins

BW + 30 x5
BW + 35 x3
BW + 40 x5

BW + 25 x6
BW + 25 x5

Dumbbell rows

75x8
75x8
75x8
75x7

T-Bar rows (PWO)

75x10
75x10
75x10

Reverse grip lat pulldowns (PWO)

120x8
120x8
120x8

Hammer strength rows (total)

200x8
200x8
200x8

Barbell shrugs

185x6
185x6
185x4
185x4

Facepulls

50x12
50x12
50x12

Dumbbell curls

Drop set: 30x8, 25x6, 20x5
Drop set: 30x6, 25x5, 20x4

Damn. Contraction was amazing, everything just felt so smooth. This was one of those days you want to mimic everyday you train. Only thing I would nitpick were the curls and shrugs, but honestly my forearms were just so shot by that point from all the gripping I don't think I could've expected more. That's the end of cycle 1 for weighted pullups, meaning my max just went up to 47.

It's spring break starting tomorrow, so I'll be in the gym almost everyday. Looking forward to crushing some bench tomorrow.

[ardee2124]

Push: 3/27

Bench press

45x10
95x8
135x3

155x5
175x3
195x5

Incline bench

135x5
150x3
165x6

Dumbbell OHP

50x6
50x6
50x6

Tricep pushdowns

80x12
80x12
80x12

Side lateral raises

15x12
15x12

Hammer strength chest press (each side)

80x8
80x6

I was in a bit of a rush today, was taking a girl out to dinner right after. Had to skip out on joker sets for bench and incline. I honestly thought I would have 205x3 on bench, the 195 felt pretty light. I'll try that when I hit push again on Tuesday.

This is what I like about 5/3/1. Even though my volume wasn't huge today, I hit two PRs, and could make progress while being in and out the gym after 50 minutes. If I was on a full body, the workout would be two hours long with all those long 5x5 sets and I probably wouldn't have been able to go today.

Anyway, bench TM goes up to 210. Got squats tomorrow, hoping to kill it.

[ardee2124]

3/28: Legs

Squats

45x10
95x5
135x3

175x5
200x3
225x5

225x3
225x3
225x3

V-Squat machine

2 pps x5
3 pps x5
3 pps x5
3 pps x5

Leg curls

80x10
80x10
80x10
80x10
80x10

Parallel bar leg raises

BWx10
BWx10
BWx10
BWx10
BWx10

Decently happy. My muscles had more on the 225 set, but my cardio gave out on me after 5.... I think I need to add conditioning, probably to the bench day since it's the least taxing compared to back and legs... it'll be farmer walks and prowler pushes probably.

The 3x3 I did to focus on depth, I think I nailed them. Will post up a video later. Everything else was easy, didn't want to push the v-squats since I was worn out from the heavy 3x3.... squatting to real depth gives exhausting a new meaning. Next workout I'll probably just do one additional heavy set and see what I can do on the v-squat.

New TM will be 245.

[ardee2124]

3/30: Pull

Weighted neutral chinups

BW + 30x5
BW + 35x5
BW + 40x5 (last rep was a real grinder)

BW + 45x3
BW + 45x3 (1 plate. Finally)

Dumbbell rows

75x8
75x8
75x8
75x8

T-Bar rows (PWO)

85x10
85x10
85x10

Wide grip lat pulldowns

130x10
130x8
110x15 (I think I could probably do 155-160 for a clean set of 10 if I was fresh)

Cable rows

Whole stack (175 I think) x 15
Whole stack x 15
Whole stack x 15

Farmers walk

50s
55s
60s (I don't know how to calculate the distance, I basically do a complete circle of the dumbbell section. I'll time it next time).

Barbell curls

65x8
65x7
65x6

Hammer curls

20x13
20x10, dropset: 15x6.

Phew. That was exhausting. Feeling good though. That one plate chin has been a goal of mine for a long time, was great to hit it for 3. I'll get a video next time.

[ardee2124]

3/31: Push

Bench press

45x15
95x10

140x5
160x5
180x8

205x2 (PR) (messed up here. Should've just hit the required reps on the 180 set, then 3 on this would have been cake. I think I'd still have had 3, but I still had incline work sets so I didn't want to burn out my CNS)

Incline bench

115x5
135x5
155x5

175x4 (PR) (Decided to learn from the flat bench PR attempt and not push the last work set. If I did this on it's own day I'd probably have this weight for 7-8 fresh).

Dumbbell OHP

55x5
55x5
55x5 (surprisingly easy. Next time I'll not do any extra incline sets and see if I can get 60s for 5).

Superset: Lateral raises with rear laterals

15x10, 10x12
15x10, 10x12
15x12, 10x12 (INSANE shoulder pump after these)

Gym closed early on me today, so didn't have time for anything else. Not too bothered though, as that's the point of 5/3/1.... as long as I'm making progress and hitting PRs, I can live without a few isolation sets if I can't do them.

[ardee2124]

4/1: Legs

Squats

45x10
95x8
135x3

160x5
185x5
210x5 (I wanted to push myself on v-squats/hack squats so I just did the required reps here)

V-Squat machine

2 pps x5
3 pps x5
4 pps x5
4 pps x5
4 pps x5

Phuck. Gym closed early again. Completely forgot. Tomorrow it's closing at 6 so I'm going in at like 330 to make sure I get all the time I want and get my hamstring and ab work in as well along with the pull day. After that it's closed for Friday-Sunday so that's a forced break (which I HATE. I'll take a break whenever I WANT TO goddamnit ). The v-squats were brutal, quad doms like you won't believe. But feeling good about this program, GOOD accessory work like the v-squats are what help with hypertrophy, and I wouldn't be able to do them if I was still on a full body.

[ardee2124]

4/2: Pull

Weighted neutral chins

BW + 20x3

BW + 32.5x3
BW + 37.5x3
BW + 42.5x5

Dumbbell rows

80x8
80x8
80x6
80x6

Chins (different grips)

BWx8
BWx8
BWx8
BWx8
BWx8

Hammer strength rows (both sides)

210x8
230x8
230x6

Farmer's walk around the dumbbell racks

60s
70s
75s
75s

Facepulls

50x12
50x12
40x20 (I think I'm going to do these in the 20 rep range now)

EZ-bar curls

65x8
65x8
65x7

Hammer curls

20x10
20x10 - dropset to 15x8

Roman chair leg raises

x10
x10
x10
x10

Honestly I was pretty fried after the heavy weighted chins and dumbbell rows, so other than the farmer's walk I didn't do anything too crazy after those, even skipped T-Bar rows because those normally make me want to die anyway, and after those DB rows I don't think I would've done even 50% justice to them.

I think next sesh will be at a 24 hour fitness with a friend on Saturday.













































EDIT: Dude, you're killing it. Nice job on the weighted chin ups. 1 plate is legit...weighted chins at all is legit. lol. Keep up the hard work.-davisj3537

[ardee2124]

EDIT: Dude, you're killing it. Nice job on the weighted chin ups. 1 plate is legit...weighted chins at all is legit. lol. Keep up the hard work.-davisj3537

Thanks davis means a lot, coming from you.

Yeah, I've tried to make weighted chins my answer to deadlifts... Trust me, I wish it was ok for me to yank hundreds of pounds off the floor but this is the next best thing. I tried to do it with rows but form is very variable on those, at least these I can do strict.

[ardee2124]

Goddamn gym, closed for 3 days. I was literally having an anxiety attack Sunday night after going all that time without lifting.

4/6: Push

Bench press

45x15
95x8
135x3

150x3
170x3
190x6 (PR)

Incline bench press

125x3
145x3
165x7 (PR! Progress. I got 165x6 on the 5/3/1 day last cycle, and now this. I love this program)

145x10
125x12 (just decided to pyramid down and go balls out instead of doing heavier sets this time)

Dumbbell OHP

45x7
45x7
45x7 (delts were absolutely fried from the incline, so I decided to just go lighter instead of attempting 60s and disappointing myself)

Hammer grip skullcrushers

60x8
60x8
60x8 (these are hnggg)

Dumbbell laterals

15x12
15x12
15x12 (paused. The burn. Jesus).

Great session. The incline really surprised me. I didn't even go to failure on the 165 set, just wanted to beat my previous PR, I reckon I had a rep or two in the tank.

One of these days I'll do incline first and see what I'm capable of. I would not be surprised at a BW incline press for like 4-5.

It just feels great throwing around weight that 3-4 months ago I would've struggled with for half the reps.

[ardee2124]

Legs: 4/7

Squats

45x10
95x8
135x5

175x3
195x3
220x5

205x5
205x5
205x5

V-Squats

2 pps x 6
3 pps x 5
3 pps x 6
4 pps x 5
4 pps x 5

Leg curls

90x10
90x10
90x10
90x8
90x8

Roman chair leg raises

BWx10
BWx10
BWx10
BWx10

[ardee2124]

**** session today. Went in later, around 9, still no excuse. I know what went wrong, just got to rectify it next time.

4/10: Pull

Weighted neutral grip chins

BW + 25 x 3

BW + 35 x 5
BW + 40 x 3
BW + 45 x 3

BW + 45 x 3
BW + 45 x 2 (this is where it went South. I should've stopped after the last set, this is heavy ish. Second rep was a real grinder, I was fried after that).

Dumbbell rows

80x8
80x8
80x7 (again, ground out 1-2 reps here, CNS was already fried, this just made it worse)
65x15 (went lighter, these were easy)

T-Bar rows

90x10
90x10
90x10

Lat pulldowns

130x8
130x6 (SO exhausted by this point, just wanted to leave)
100x14

Facepulls

50x12
50x12
50x12 (felt like 150)

Hammer curls

25x10
25x10
20x10 - dropset to - 15x8

Probably my lowest volume pull session ever. I wanted to do farmer walks, some more lighter but higher rep DB rows, so much more stuff. Ugh. Whatever, gonna get some good sleep and KILL push tomorrow.

[ardee2124]

Wonderful session today.

4/11: Push

Bench

45x20
95x6
135x3

160x5
180x3
200x4 (PR!!)

180x5
160x7 (neither of these were to failure since I still had incline, just picked arbitrary numbers and hit them with miniscule rest)

Incline bench

135x5
155x3
175x3 (not worried about this. I have this weight for 7-8 fresh, this was my 8th press working set so naturally I wasn't gonna hit any kind of PR. The lower incline volume paid dividends on...)

Dumbbell OHP

50x8
50x8
50x8
50x6 (these were so easy. I know I have 60x3x5. Next time I'm gonna try that).

Skullcrushers

60x8
60x8
60x8

Dumbbell laterals

15x15
15x15 (gonna up it to 20s next time)

Tricep pushdowns

100x10
70x15
70x10 (triceps were shot by this point, realized there was no point going heavy and compromising form to get the reps)

I wanted 200x5 on the bench and I honestly may have had it but I think I'd have been pushing failure then. 200x4 was still a PR and wasn't really that hard. Pressing strength going great on this program. I'll do some extra sets with 200-205 after my working sets on the next bench session just to get used to the weight psychologically.

[ardee2124]

I hate to routine hop but I'm considering switching to U/L/rest/P/P/L/rest until the end of the semester. Wednesday is a ridiculously busy day for me and this would add some consistency. My one worry is that having 5/3/1 bench, incline and chins on the same day will not be very efficient.

[ardee2124]

Neck was a little tight, so I took Sunday off. I'm going to try and be in there at least 5-6 times this week, since I only was able to go 4 times last week (ugh).

4/13: Legs

Squats

45x10
95x6
135x3
155x3

185x5
210x3
235x4 (PR! I think I had one more)

Hack squat

2 pps x 8
3 pps x 6
4 pps x 5
4.5 pps x 4
4.5 pps x 5
4.5 pps x 4 (I was DEAD by the end of these. When you go to depth, your quads, hams and glutes get obliterated)

Lying leg curls (seated machine was broken)

90x10
90x10
90x10
90x10

Then a little basketball after. Haven't played in a year, jumper was still on point though. Feels good mayne.

Lol, 3900 calories today. Hopefully that + 9 hours of sleep will help me kill pull tomorrow.

[Dan3317]

I hate to routine hop but I'm considering switching to U/L/rest/P/P/L/rest until the end of the semester. Wednesday is a ridiculously busy day for me and this would add some consistency. My one worry is that having 5/3/1 bench, incline and chins on the same day will not be very efficient.

You could do 5/3/1 incline on Upper day, chins on Pull day, and flat bench on Push day to even it out, or something of that sort.

3900 calories, that's what I like to see

[ardee2124]

You could do 5/3/1 incline on Upper day, chins on Pull day, and flat bench on Push day to even it out, or something of that sort.

3900 calories, that's what I like to see

I'm probably just sticking to PPL. I made it work today, carved out some time even though it's a Wednesday. I can't give up my high volume pull days lol.

Couldn’t go yesterday, had a ton of homework and was just absolutely exhausted. I will make a divine sacrifice when this semester ends.

4/15: Pull

Weighted neutral chins

BW + 25x3
BW + 35x5
BW + 40x5
BW + 45x3 (I’m going to be practical about this. 5/3/1 really is a great system but it’s going to be really hard to progress consistently on something like weighted chins, where the poundage is small enough that it’s almost straight sets. Just going to keep going. The 3x5 day will be a problem, but I forsee no issue getting the reps on the other two days)

Dumbbell rows

80x8
80x8
80x8 (so easy, going to 85 next week)
65x15

T-bar rows

100x8
100x8
100x8

Lat pulldowns

130x8
130x8
150x4 – dropset to – 130x3 – dropset to – 110x4

Hammer strength rows

230x8
230x8
230x8 (easy)

Farmer’s walks

75s
75s
75s

Barbell curls

70x8
70x6
70x6

[ardee2124]

First back-to-back day in over a week, feels awesome.

4/17: Push

Bench

45x15
95x8
135x3

145x5
165x5
185x7 (PR. One more in tank)

Incline bench

125x5
140x5
160x8 (PR)

140x10

Incline dumbbell press (I didn't feel like doing overhead work today so I decided on these. Bad idea, there was no point really, my chest was fried. I don't like dumbbells in general for chest work.

65x5
65x5
65x5 (I probably have this weight for 13-14 fresh)

Skullcrushers

65x8
65x8
65x6

Dumbbell laterals

20x12
20x12
20x10 (feel the burnnn)

Tricep pushdowns

80x10
80x10
80x10