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  1. #121
    Registered User Cantplankwell's Avatar
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    Originally Posted by whatevergirl View Post
    So, you've been following 5/3/1 since December? You must like it, then. Your workouts look like a lot of volume, as well. Nice journal!
    Thanks, yes the 531 is very recovery friendly, and sustainable. I am using the BBB template, or at least 90% compliance to it. I did 5x5 last year, then 5x3 and finally decided squatting three times a week is too much for me...months on end. Also cant eat the volume of food that 5x5 requires, or do stuff like GOMAD...if I was 15 years younger maybe!
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  2. #122
    Registered User Cantplankwell's Avatar
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    5/3/1 Cycle 5 Week 2 Military Press Day

    Training Max; 110lbs

    Warmups, Skip Rope, lots of arm, wrist, elbow circles, dislocations, misc stretches, about 10 minutes worth of work

    Main Lifts;

    45x6
    65x5
    75x3
    80%x3, 88lbs
    85%x3, 95lbs
    90%x3+1, 100lbs

    Accessory Lifts;

    More Mil Presses 70lbs 5 sets o'10
    Dips 4 sets of 8, (yes band assisted, but getting easier)
    Shrugs: 95lbs 4 sets of 10
    Barbell Curls 45lbs 4 sets of 10

    Conditioning

    Skipping rope, singles; 200, 150, 100, 50 minimal rest between these numbers.

    Notes: Did a couple of extra light accessories, which I think was a good idea, gave that bit of extra burn. Weigh in this morning 182 lbs (down a couple), 38.25" waist, measured at belly button.

    Nutrition; Calories;2500, Carbs: 202g, Protein; 167g, Fat;129g,
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  3. #123
    Registered User Cantplankwell's Avatar
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    5/3/1 Cycle 5 Week 2 Deadlift day

    Training Max 265lbs

    Warm Up: Skip rope, Everett Oly warm up, hip openers, about 20 minutes worth

    Work up to an easy full Clean in several sets, got up to 60kg

    Main Lifts;

    135x5
    185x5
    80%x3, 212 lbs
    85%x3, 225 lbs
    90%x3+1, 238 lbs

    Accessory Lifts;

    Front Squats: 115 lbs 5 sets of 10
    Some GHDs, a few sets
    Seated Box Jumps, 24" side, BW +10lbs 3 sets of 8

    Conditioning;

    Bear Complex, 1 rep = 1 power clean+1 front squat+1 push press+1 back squat+1 front squat..95lbs EMOM for 10 minutes

    Notes: The new titan GHD stand I bought is solid but the foot plate is too far from the shin pads IMHO, may have to mod it a little, tonight was a struggle to get a few sets in. I have had exposure to a few models and they all have slightly different geometry and padding and set upx, now I have to learn a new one.

    Nutrition: My info for dinner was sketchy as it was an agglomeration of things, I had to take an educated guess on the main dish...stew, and some left over shepherds pie which would have went to the garbage if I didn't eat it.

    Calories 3190, Carbs:256g, Protein 151g, Fats:103g
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  4. #124
    Registered User Cantplankwell's Avatar
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    Yesterday: Walk 5.5km

    Nutrition: Total Disaster, 1/2 of the calories came from one hamburger / onion rings from a locally famous hamburger joint, I new this was going to happen so I was miserly on consumption earlier in the day. Was an epic burg tho.

    Cal: 2943, Car: 225, Pro: 169.1, Fat: 153.2


    Today: 5K Run Day

    Time 26:53, not trying to make excuses but had some pretty cramps last 1k or so that caused me to slow down the pace, time could have been as low as 26:20

    Cal: 2312, Car:268, Pro: 112, Fat: 88

    Should be bench press day tomorrow, depends on sleep.
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  5. #125
    Registered User whatevergirl's Avatar
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    Yay for the 5k! Nice job.

    Your lifts look good, too. Don't beat yourself up over one day of going off of your nutrition plan...tomorrow's a new day.
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  6. #126
    Registered User Cantplankwell's Avatar
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    Originally Posted by whatevergirl View Post
    Yay for the 5k! Nice job.

    Your lifts look good, too. Don't beat yourself up over one day of going off of your nutrition plan...tomorrow's a new day.
    Yes there are 365 days of the year, I can be off the mark one or two here or there!
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  7. #127
    Registered User Cantplankwell's Avatar
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    Decided to make today a rest day.

    Nutrition; Cal:2569, Cal:230, Pro:130, Fat:119 ...
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  8. #128
    Registered User Cantplankwell's Avatar
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    5/3/1 Cycle 5 Week 2 Bench Press Day

    Training Max 141lbs

    Warm Up: Skipping rope, arm circles, dislocations, a few other random stretches

    Main Lifts: Bench Presses

    45x10
    45x8
    65x6
    75x5
    95x3
    80%x3, 113lbs
    85%x3, 119lbs
    90%x3+1, 126lbs

    Accessory Lifts:

    More bench presses: 80lbs 5 sets of 10
    Barbell Rows; 80lbs, 4 sets of 10, 1 set of 8
    Skull Crushers: 30lbs 4 sets of 10

    Conditioning:

    Farmers Carrys, 160lbs 120' , 30 seconds rest, repeat 5x

    Notes: Skull crushers (tricep extensions) new to me, still getting used to the new bench/rack arrangement. Finally my C2 rower is scheduled to arrive monday. Ill be able to do some 21,15,9 workouts for my conditioning.

    Nutrition: Cal:2517, Car: 188, Pro:149, Fat:126
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  9. #129
    Registered User Cantplankwell's Avatar
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    Yesterday: Momapalooza, nothing got done, lots of eating, could not even begin to count nutrition.

    Today:

    5/3/1 Cycle 5 Week 2 Squat Day

    Training Max: 220 lbs

    Warm Up: Skipping rope, yoga stretches, glute activation, wrist, elbow, arm circles, all kinds of stuff..20 min..more warm up needed on squat day than any other.

    Main Lifts

    45x8
    115x5
    135x5
    165x4
    80%x3, 176 lbs
    85%x3, 187 lbs
    95%x3+2, 200 lbs

    Accessory Lifts:

    More Squats; 110x10x5
    GHRs, some of these, 3 sets of 5...getting used to this new stand
    Bulgarian Split Squats 5 sets of 10 at BW
    Snatch Warm Up

    Conditioning:

    EMOM 1 rep for 10 min, Beginner snatch complex 30kg, 1 rep= 1 snatch dead lift+1 snatch pull+1 power snatch


    Notes: Got a long way to go with the snatches, If I could get my arse out to the garage earlier I could get more practice in.

    Nutrition: Calories 2399, Carbs 198, Pro 152, Fat, 113....under today.

    about a month and a bit my average calories are 2528, I have not gained a pound, so this is my TDEE surely. Now what to do?
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  10. #130
    Registered User Cantplankwell's Avatar
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    5/3/1 Cycle 5 Week Military Press Day

    Training Max 110 lbs

    Warm up: Skip rope,wall slide, band pass through, band pull aparts, wrist, elbow, arm circles.

    Main Lifts:

    45x8
    45x5
    65x4
    75x3
    75%x5, 83 lbs
    85%x3, 95 lbs
    95%x1+2, 105lbs !!!!!!!!!!!! NEW PR !!!!!!!!!!!!!!!

    Assessory Lifts:

    More Mil Presses 70 lbs, set of 10,then 9, then 10, then 2x8. This was a stall, dont know why, did this last week
    Dips, 5 sets as many as I can: 10, 8, 7, 7, 6 these were band assisted, but I think I am making progress here. Full range on these lock out to lock out.
    Barbell Curls, 50lbs 4 sets of 10

    Conditioning:

    Finally the long awaited arrival of my C2 mod D rower. Kicked things of with intervals...Row a distance and then rest 1 minute, distances 500, 400, 300, 200, 100

    Notes: Stalled on the BBB set, lack of sleep, the extra + on the PR set, still gassed from squats yesterday, for sure I was significantly under in my calories after squatting yesterday. All of these were probably contributors.

    Body weight 181 lbs, height 5'11, waist 38.25"

    Nutrition Today: Cal:2909, Carbs: 321(!), Pro:168, Fat: 93

    Tomorrow probably active rest, either a light jog early am, or an evening 30+ min walk
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  11. #131
    1080 TnTNZ's Avatar
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    Nice journal going on here. Subbing in.

    I looked at 5/3/1 as a potential, and got put onto The Cube instead, for what I'm doing it's probably a better fit.

    I was still enjoying the 3x5 style training.

    The Cube seems structured in a similar style, and the recovery aspect as well as not pushing it to failure regularly seem to agree with me as well.
    Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
    PRs- (in KGs at meets): 170/120/200
    FMH Crew - The Crazy Uncle

    Nanakorobi yaoki
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  12. #132
    Registered User Cantplankwell's Avatar
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    Originally Posted by TnTNZ View Post
    Nice journal going on here. Subbing in.

    I looked at 5/3/1 as a potential, and got put onto The Cube instead, for what I'm doing it's probably a better fit.

    I was still enjoying the 3x5 style training.

    The Cube seems structured in a similar style, and the recovery aspect as well as not pushing it to failure regularly seem to agree with me as well.
    Thanks for popping in! I check in on yours as well. Never heard of the cube, I will look it up.
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  13. #133
    Registered User Cantplankwell's Avatar
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    Yesterday

    5K Day! perfect morning for running, time 26:53,

    Nutrition; Cal:1992, Car:159, Pro:155, Fat:77.6


    Today

    Rest day

    Nutrition; Cal:2091, Car:158, Pro:168, Fat:64.9

    Laying off on the carbs days I don't weight train, while keeping the protein as close to 150 to 170 g.
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  14. #134
    Registered User Cantplankwell's Avatar
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    5/3/1 Cycle 5 Week 3 Dead Lift Day

    Training Max 265 lbs

    Warm Up: Skipping rope, dislocations, arm, wrist, elbow circles, various yoga-ish stretches, glute activation, etc, 20 minutes here.

    More Warm up: Practice clean, high hang, hip, tall clean with an MT bar, then work my way up to 60kg with a full clean in triples, then doubles, the final being singles.

    Main Lifts

    135 lbs x 5
    185 lbs x 3
    75%x5, 200 lbs
    85%x3, 225 lbs
    95%x1+1, 252 lbs !!!!!!!!!!!!!!!!!!!!!!!!!!New PR Here!!!!!!!!!!!!!!!

    Assistance Lifts

    More Dead Lifts: 135lbs, 5 sets of 10
    Some GHRs: 3 sets of 5,

    Conditioning:

    The "bear" version 2, 30kg... 1 rep = Power Clean, Front squat, Push Press, Back Squat, Push press 7 sets of 3 reps, not removing hands from bar within sets.
    Time was around 7 minutes to complete, this is obviously much more taxing than version 1 which is 1 rep EMOM for 10 minutes. I was gassed after this. Next time I am going to slow it down and worry about form and take the full 10 minutes, there was more than a few sloppy push presses after the front squat due to the grip change.

    Notes: Today was another of those days I could have easily said screw it, but persevered anyway. The above was done over a leisurely 1.5 hours

    Nutrition: Since its a lifting day Today I decided to not look at calories/carbs and eat like I feel; Cal:3220, Car: 329, Pro:165, Fat:136. 390 calories of this came from a serving of ice cream! I figured screw it, I have not had ice cream probably in at least a month or two despite it being on hand for the kids.

    Tomorrow: active rest day, maybe a little rowing, or a good long walk.

    Thanks for tuning in.
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  15. #135
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    Yesterday: Rest day, well not really, did about 6 or 7 hours of yard work

    Nutrition: Cal:2430, Car:152, Pro: 164, Fat:127


    Today; 5/3/1 Cycle 5 Week Bench Press Day

    Training Max: 141

    Warm Up: Skip rope, band pass throughs, band pull aparts, dislocations, wrist, elbow, arm circles, 10 minutes here

    Main Lifts:

    45x8
    45x6
    65x5
    75x4
    95x3
    75%x5, 105 lbs
    85%x3, 120 lbs
    95%x1+2 135 lbs (finally a bench using man size plates!)

    Assistance Lifts:

    More Bench Presses: 85lbs 5 sets of 10
    BO Barbell Rows: 85lb 4 sets of 8
    YTWLs
    Skull Crushers, 35lbs, 5 sets of 10

    Conditioning:

    Rowing Intervals: 500m, rest 1 min, 400m rest 1 min, 300m rest 1 min, 200m rest 1 min, 100m rest 1 min

    Notes: Was really happy with this session, even had a little pump happening in my arms that I could see.

    Nutrition: Cal:2945, Car:298, Pro:170, Fat:163
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  16. #136
    Registered User SixTribes's Avatar
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    SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000) SixTribes is just really nice. (+1000)
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    I don't have the discipline to track my macros...good on you for doing it... And I'm a fan of 5/3/1..its done well for me...I'll be heading back to it this fall... good work all around
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  17. #137
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    Originally Posted by SixTribes View Post
    I don't have the discipline to track my macros...good on you for doing it... And I'm a fan of 5/3/1..its done well for me...I'll be heading back to it this fall... good work all around
    Thanks ST, the recording gets easier, as I eat a lot of the same stuff all of the time. I just have to flip back and forth in my book to find info on this or that. Also like someone else on the board said, you develop and eye for what 50g of broc**** should look like.
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    Yesterday

    Light cardio: 35 min walk

    Nutrition; Cal: 2135, Car:155, Pro: 118, Fat:1334

    Today

    5/3/1 Cycle 5 Week 3 Squat Day

    Training Max: 220 lbs

    Warm Up: Skip rope, yoga stretches, glute activation, etc, about 15 minutes

    45x6
    115x5
    135x4
    155x3
    75%x5, 165 lbs
    85%x3, 187 lbs
    95%x1+2, 210 lbs

    Accessory Lifts:

    More Squats; 112 lbs 5 sets of 10
    Barbell Box step ups: 45 lbs 4 sets of 10

    Condtioning:

    Beginners Snatch Complex ver 2

    1 rep EMOM for 10 min, 30kg, 1 rep=snatch dead lift+snatch pull+power snatch+overhead squat

    Notes; failed to reach full snatch depth on any of the overhead squat portions, but came close on a couple of the reps, couple of go rounds on this and I will have it dialed.
    weight: 182lbs, waist 38" measured at belly button.

    Nutrition: Calories: 2866, Car:216, Pro:172, Fat:100
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    Snatch complex ? Good Lord...that will make you strong!
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    Originally Posted by SixTribes View Post
    Snatch complex ? Good Lord...that will make you strong!
    or be my undoing!
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    Yesterday

    Rest Day

    Nutrition; Cal:2689, Car:276, Pro:169, fat:92.4

    Today:

    5/3/1 Cycle 5 Week 4 De-Load, Mil Press Day

    Training Max: 110 lbs

    Warm up: skipping rope, band pull aparts, dislocations, band pass thru, wrist, elbow...arm circles. 10 minutes

    Main Lifts;

    45x5
    40%x5, 44 lbs
    50%x5, 55 lbs
    60%x5, 66 lbs

    Assistance Lifts;

    More Mil presses:, 45 lbs 5 sets of 10
    Shrugs: 70lbs 5 sets of 10
    Dips: 4 sets of 8 (Band assistance)

    Conditioning:

    Rowing pyramid, row an interval... rest 1 minute. Intervals 100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m

    Nutrition: Cal:3055, Car:182, Pro:159, Fat:152

    Notes: Need an easy week. Cycle 6 should yield 3 new PRs. Again my nutrition is not where I want it, going to take some time to make sure I dont overspend on calories with not enough protein and fat.
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    Nice work going on in here CPW. Digging the rowing pyramid. That's a great interval. I see you're running 5-3-1 and making some gains. That's a great program. I ran it for a while a couple of years ago and really enjoyed it. Anyway, I'll try to stop in as much as I can. Keep up the good work!
    All-Time PR's and Info:
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  23. #143
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    Originally Posted by TM79 View Post
    Nice work going on in here CPW. Digging the rowing pyramid. That's a great interval. I see you're running 5-3-1 and making some gains. That's a great program. I ran it for a while a couple of years ago and really enjoyed it. Anyway, I'll try to stop in as much as I can. Keep up the good work!
    Thanks for the kind words!
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  24. #144
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    Friday

    Rest Day, Woke up in the middle of the (thursday) night with a wicked muscle spasm in my left calf, actually cried out! It was still cramping in the morning so I ditched working out and did some stretching off an on during the day. Nutrition wise it was also a day where I actually planned my meals on the fly with a budget aiming to get the most protein out of the least amount of carbs/cal. This meant I had to go home at lunch and grill a 150g striploin, with raw veggies (lots of celery and tomatoes on the side)

    Nutrition: Cal:1900, Car:138, Pro:170, Fat:76


    Saturday

    5/3/1 Cycle 5 Week 4 De-Load week, Dead Lift Day

    Training Max: 265

    Warm Up: Skip rope, some yoga stretches, hip openers, arm-wrist-elbow circles, dislocations, about 8-10 minutes worth

    Main Lifts

    5x95lbs
    40%x5, 105 lbs
    50%x5, 135 lbs
    60%x5, 160 lbs

    Assistance Lifts

    More Dead Lifts: 95 lbs, 5 sets of 10
    GHRs: 3 sets of 5,
    Practice the "clean", mid hang -jump, mid hand-pull, tall muscle clean, mid hang-clean, full clean, all with just the 20kg bar...Greg Everett Progression from his book

    Condtioning:

    In the tru spirit of de-load week: Nothing heavy today...35 minute walk...brisk pace,

    Notes, Calves are still sore. This must be a by product of skip rope during every session. the GHRs are still a problem, this titan stand has a different way of adjusting and no knee rest, it also has an insane amount of distance between the foot pad and the shin rolls, I experimented with putting 3/4 inch ply wood on the footpad which helped but you have to really still wedge your knees into the bottom of the big pads which restricts your movement IMHO. This is where having an experienced trainer would help me, which is not going to happen in my garage. I may end of selling it before winter and getting the AMSTAF version of this machine, which I originally learned on, it has the knee rest, and you dont have to wedge.

    Weight steady at 182 lbs (5'11"), Waist: 38", with a few ups and downs this is dropping about 1/2" per month.

    Nutrition: Cal:2360, Car: 221, Pro:144, Fat:92 Under on the protein, was busy around with yard work and actually forgot snacks, and the second protein shake.

    CPW
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    Nice job on the deload workout. Sorry to hear about the trouble doing GHR's. I don't even have a GHD Machine so can't really help, but I did see that you mentioned putting your knees on the pads. The guy in this video recommends having your knees behind the pads. I'm not sure if this is feasible for you or not as this is the Rogue GHD Machine. The foot rests on the Titan appear to pivot rather than slide.



    Maybe give this a shot?
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    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  26. #146
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    Knees on or behind depends on how hard you are trying to make it. Knees behind makes it easier.

    Though if your one doesn't have pads like in that vid, I'd be leaning towards getting rid of it.

    That said, remember, GHRs are the work of satan And damn good at strengthening hamstrings!
    Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
    PRs- (in KGs at meets): 170/120/200
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  27. #147
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    My stand, the Titan, I think is essentially a copy of this Rogue Abrams, yes I have watched this video a few times. Notice how they dont put a weak skinny guy on there heh heh.! I place my knees exactly like he does. The Bret Contreras video is good too, he shows a bunch of different ways to set yourself up on it to do GHRs,

    I have not figured out how to post pictures yet, but the if you look at an amstaf" stand (what I learned on), and some others, just below the big half moon pads they have a little knee rest, so your knees actually rest on that little pad, you are not wedged in there like the abrams stand. The knee rest takes some of the load, so it gives some advantage

    Apparently the stands without the knee pad are more difficult to use...it takes more core/glute/hamstring strength when you don't have a knee pad to keep you from falling through. I can do 4 sets of 10 plus reps on the amstaf stand. In my stand maybe 3 without band assist. In the abrams style you can put your knees higher up but naturally it will be harder to use..takes more strength.

    I suppose I should just tough it out and realize this stand is harder to use, because my posterior chain, and core need work. I have been band assisting this to right now.

    It could also take a little further playing around with the adjustments to get it right also. Ill get it sooner or later I dont give up very easily. (maybe I am some kind of masochist)


    Thanks for being considerate,
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    Originally Posted by Cantplankwell View Post
    My stand, the Titan, I think is essentially a copy of this Rogue Abrams, yes I have watched this video a few times. Notice how they dont put a weak skinny guy on there heh heh.! I place my knees exactly like he does. The Bret Contreras video is good too, he shows a bunch of different ways to set yourself up on it to do GHRs,

    I have not figured out how to post pictures yet, but the if you look at an amstaf" stand (what I learned on), and some others, just below the big half moon pads they have a little knee rest, so your knees actually rest on that little pad, you are not wedged in there like the abrams stand. The knee rest takes some of the load, so it gives some advantage

    Apparently the stands without the knee pad are more difficult to use...it takes more core/glute/hamstring strength when you don't have a knee pad to keep you from falling through. I can do 4 sets of 10 plus reps on the amstaf stand. In my stand maybe 3 without band assist. In the abrams style you can put your knees higher up but naturally it will be harder to use..takes more strength.

    I suppose I should just tough it out and realize this stand is harder to use, because my posterior chain, and core need work. I have been band assisting this to right now.

    It could also take a little further playing around with the adjustments to get it right also. Ill get it sooner or later I dont give up very easily. (maybe I am some kind of masochist)


    Thanks for being considerate,
    Yeah, I would play with the adjustments and start by doing some variation that makes them a little more doable. It sounds like you're doing that already with the band. I do them once or twice per cycle and hook my feet under a horizontal framing member on my power rack and then lower myself to the floor. I haven't videoed myself doing those, but am pretty sure that my mid section caves first and then I catch myself with my hands to keep from knocking all of my teeth out on the floor. Then I do a sort've "push-off" with my hands to get me part of the way up and do the rest with my hamstrings and core. I'm just imagining, but doing them on a GHD seems like it would be incredibly hard. Maybe try them on the floor if you have that option?
    All-Time PR's and Info:
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  29. #149
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    Talking

    Originally Posted by TM79 View Post
    Yeah, I would play with the adjustments and start by doing some variation that makes them a little more doable. It sounds like you're doing that already with the band. I do them once or twice per cycle and hook my feet under a horizontal framing member on my power rack and then lower myself to the floor. I haven't videoed myself doing those, but am pretty sure that my mid section caves first and then I catch myself with my hands to keep from knocking all of my teeth out on the floor. Then I do a sort've "push-off" with my hands to get me part of the way up and do the rest with my hamstrings and core. I'm just imagining, but doing them on a GHD seems like it would be incredibly hard. Maybe try them on the floor if you have that option?
    Your lifting numbers are much higher than mind, plus you obviously have way more time in under the bar. With a proper stand I have no doubt you would have an easier time than me. Not sure I would want to try them on the floor for fear of falling on my face!
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    Originally Posted by TnTNZ View Post
    Knees on or behind depends on how hard you are trying to make it. Knees behind makes it easier.

    Though if your one doesn't have pads like in that vid, I'd be leaning towards getting rid of it.

    That said, remember, GHRs are the work of satan And damn good at strengthening hamstrings!
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