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ELmx479
08-17-2009, 08:36 PM
The time has come to start a new journal with plans of sticking to a routine for more than 3 weeks before switching to another one like I did before.

Just a quick rundown here.. I am recovering from elbow surgery so the weights are going to be super light to start. I will be using Starting Strength to get back into things. I plan on running that until I stall and deload a few times before moving on. After my arm is 100% I plan on learning how to do power cleans but for now I am going to do rows. I lift at home by myself. Just have a power rack, over 500lbs, jump rope, thread mill, some dumbbells, etc.. Nothing special but it gets the job done. My calves are a joke so I will be including a good bit of calf work and jump rope over the next few months which will be my main cardio along with some hill sprints until it snows. I am 26, 5'11 203lbs. Not sure on BF% but i'm pretty lean. I eat very clean and will continue with that as I don't want to gain fat. I want to be lean, in shape, and strong. But, if I gain a few pounds, no big deal. I am pretty weak for my size so my main goal is to get stronger (and bigger calves)

Here are my best lifts.
November 2008
Squat 225x1
Bench 210x1
Dead Lift 300x1

April 2009
Squat 300x1
Bench 260x1
Dead Lift 425x1
OH Press 125x5

I'm not too worried about a 1RM anymore. Rather have a solid 5RM on a lift. I am not going to get ahead of myself and set any upper body goals because of my arm. Squat 315 for 3x5 and 225x20 is really my only goal for now.

Here we go, started today!!

Monday
Squat
135x5
135x5
135x5

Bench Press
65x5
65x5
65x5

Dead Lift
135x5

Pull Downs (can't do pull ups yet)
3x10

Calf Raise
3x10


It felt great to finally lift again today! Can't wait until Wednesday to hit it again.

ELmx479
08-19-2009, 06:23 PM
Wednesday

Squat
140x5
140x5
140x5

OH Press
50x5
50x5
50x5

BB Row
65x8
65x8
65x8

Good Morning
95x8
95x8

Jump Rope
1min/walk 1min (10 sets total)
10min walk

Good day today, can't wait until the weight gets heavy.

ELmx479
08-21-2009, 04:54 PM
Friday

Squat
145x5
145x5
145x5
95x20

Bench Press
70x5
70x5
70x5

Dead Lift
145x5
145x5

Decline sit ups
3x10

I am going to hit a 20 rep squat every 3-4 weeks on Fridays workout in hopes of hitting my goal.

ZenMonkey
08-21-2009, 07:15 PM
Lookin good bro! Moving up at a slower pace on the squats, huh?

Coke
08-22-2009, 08:29 AM
Good luck in here man especially with the calves...training smart by adding 5lbs to the big movements.

ELmx479
08-22-2009, 10:27 AM
Thanks for the support guys! Ya, I plan on moving up slow on each lift so I don't stall out quick.


Saturday

Cardio
8 hill sprints
jog 1 mile
bicycle 2 miles

ELmx479
08-24-2009, 07:16 PM
Monday

much needed foam roll - 15mins

Squat
150x5
150x5
150x5

Press
55x5
55x5
55x5

Rows
70x8
70x8
70x8

Single leg calf raise
3x8 per leg

Decline sit up
3x10


Notes: Pretty good day today, my elbow is doing ok. Still don't have full range of motion and chances are I won't. This is my last week of physical therapy so hopefully they will get a few more degree's out of it.
Had a ton of stuff going on this weekend and my diet was far from good and didn't get much sleep so good thing the weights are still light or today would have been a total fail. Felt good to get back on track today.

ZenMonkey
08-24-2009, 08:03 PM
Nice WO man! Slow and steady wins. Keep that elbow rockin!

ELmx479
08-26-2009, 12:32 PM
Nice WO man! Slow and steady wins. Keep that elbow rockin!

Thanks Zen


Wednesday

foam roll- 15mins

Squat
155x5
155x5
155x5

Bench
95x5
95x5
95x5

Dead Lift
155x5

Pull Downs
3x10

Jump Rope
15x100


Notes: Another solid day, put a little bit of weight on the bar for benching and my elbow felt fine. I am hoping I can do pull ups in 2-3 weeks.

ZenMonkey
08-26-2009, 02:07 PM
Good to hear things a rockin smoothly. Keep it up!

ELmx479
08-28-2009, 06:37 PM
Friday

Squat
160x5
160x5
160x5
115x20

OH Press
65x6
65x6
65x6

Rows
85x8
85x8
85x8

Calf Raise
3x10

ELmx479
08-31-2009, 06:10 PM
Sunday- me and my girl friend went for a 2 mile jog.

Monday BW-203lbs
foam roll

Squat
165x5
165x5
165x5

Bench Press
105x5
105x5
105x5

Dead Lift
165x5

Pull Up
3x5

Decline sit up
2x10


I did some pull ups today for the first time since surgery and i'm not sure if that was a good thing or not... Elbow is feeling decent. Just going to take time that's all.

Al19067
09-01-2009, 07:13 AM
Sunday- me and my girl friend went for a 2 mile jog.

Monday BW-203lbs
foam roll

Squat
165x5
165x5
165x5

Bench Press
105x5
105x5
105x5

Dead Lift
165x5

Pull Up
3x5

Decline sit up
2x10


I did some pull ups today for the first time since surgery and i'm not sure if that was a good thing or not... Elbow is feeling decent. Just going to take time that's all.

Good workout! How is your elbow feeling with the benching?

ELmx479
09-01-2009, 07:25 PM
Good workout! How is your elbow feeling with the benching?

Thanks man, my numbers are very low right now but it's ok. The elbow is not completely healed so I am slowly moving up. It still gives me some trouble but is better than it was which is good.

ELmx479
09-02-2009, 05:46 PM
Wednesday

Squat
170x5
170x5
170x5

OH Press
75x5
75x5
75x5

Row
95x8
95x8
95x8

Calf Raise
3x10, 1x20

ELmx479
09-04-2009, 01:59 PM
Friday
Squat -- video below
175x5
175x5
175x5

Bench
115x5
115x5
115x5

Dead Lift
175x5
175x5

Chin Up
3x6

Push Up
3x10

Good workout today, it has been a long time since I checked my squat form out so I got a video of my last set today just to make sure everything was in place before I keep moving the weight up. They had me doing curls and push downs in therapy but I feel it's time to move on to pull ups and push ups (dips soon)

http://www.youtube.com/watch?v=1gIH_d0J8wE

ZenMonkey
09-04-2009, 03:49 PM
Getting real strong fast! Squats look great.

ELmx479
09-07-2009, 01:38 PM
Getting real strong fast! Squats look great.

Thanks dude! I just need more weight on the bar. I would be very happy with 3x5 @ 275lbs.

Monday

Started off with a good foam rolling.

Squats
180x5
180x5
180x5

OH Press
85x5
85x5
85x5

BB Rows
105x8
105x8
105x8

Calf Raise- I really hit these hard today, felt like they wanted to explode!
3x10, 1x20

ELmx479
09-09-2009, 11:11 AM
Wednesday

Squat
185x5
185x5
185x5

Bench Press
135x5
135x5
135x5

Dead Lift
185x5
185x5

Pull Up bw-205lbs
3x6

Low Intensity cardio
treadmill- 3.5mph, inclined, 20mins

Things are coming around. Going to keep the HITT cardio limited to 1 day a week and do low intensity cardio a few days a week so I don't hold back my squats. Elbow is ok, getting a pinch during pull ups and benching. Most likely a nerve. I go back to the doctor who did the surgery this Tuesday so we'll see..

ZenMonkey
09-09-2009, 01:17 PM
Good way to keep an eye on your recovery with the HIIT. Everything looks strong man! keep it up!

wimarine88
09-09-2009, 01:21 PM
Keep up the good work bud, you'll reach your goal in no time!

ELmx479
09-11-2009, 03:45 PM
Good way to keep an eye on your recovery with the HIIT. Everything looks strong man! keep it up!


Keep up the good work bud, you'll reach your goal in no time!

Thanks for the input guys :thumbup:

Friday

Squat
190x5
190x5
190x5

OH Press
95x5
95x5
95x5

BB Row
115x8
115x8
115x8


Was pressed for time so it was short and sweet today!

ELmx479
09-13-2009, 07:29 PM
Sunday

Squat
195x5
195x5
195x5
145x10

Bench Press
145x5
145x5
145x5
95x10

Dead Lift
195x5
145x10

Chin Up
4 sets of 7 reps


I have a long day tomorrow so I got the workout in this evening. Maybe 30mins of cardio tomorrow morning.

Coke
09-14-2009, 08:34 AM
Nice job with the fine efforts bro.

ELmx479
09-16-2009, 11:06 AM
Nice job with the fine efforts bro.

Thanks for the support!


Wednesday

Squat
200x5
200x5
200x5

OH Press
100x5
100x5
100x5
65x10

Row
125x8
125x8
125x8

Calf Raise
3x8, 1x20

Low intensity cardio- 25mins@ 3.5mph inclined.


Yesterday was my final doctor visit. Basically just told me my elbow is as good as he can get it. There are a few loose bodies still in my arm that he couldn't get because of nerves being too close. They did an x-ray to show me before and after pics along with pics of the inside of my arm during surgery which was pretty nasty. As for lifting he just said to do what I can and keep the volume low for my upper body. So hopefully I will hit my long term goal of benching 300lbs and doing a body weight OH Press some day.

ELmx479
09-18-2009, 06:48 AM
Friday

Squat
205x5
205x5
205x5
145x10

Bench Press
155x5
155x5
155x5

Dead Lift
205x5
205x5

Chin Ups bw-203lbs
3 sets of 8


I had to do a morning workout today so it was a little rough to get moving. I have always had a hard time doing squats first thing in the morning. Body weight is holding steady between 202-205lbs.

Coke
09-18-2009, 08:43 AM
Both sessions look good man.

ELmx479
09-21-2009, 06:21 PM
I was hoping for a good workout today but that didn't happen. Last week I had a pain in the left side of my lower back like right on the bone. I'm not sure if my hip is out or what. I let it rest over the weekend hoping it would be ok today but after a few warm up sets it starting to hurt again so I just stopped and will most likely take this week off.

ELmx479
09-25-2009, 09:29 AM
Friday

Squat
210x5
210x5
210x5

OH Press
105x5
105x5
105x5

Pull Up
3x8


I went to the Chiropractor and he said my hip and lower back was out. I gave myself some rest and I felt normal so I went ahead with my work out today and the pain is back. As soon as I was done with my first heavy set of squats I had the same pain. So, I am guessing that my hip/lower back is going right back out when squatting. Not sure what I am going to do at the moment but I am starting to care less and less about moving heavy weight around and worry about being in shape/feeling good.

ELmx479
10-28-2009, 11:38 AM
I haven't been on the computer too much lately but I figured I would update my journal a bit. I let me lower back recover and started the 5/3/1 method. I bought the book so I could understand every aspect of the program and I feel it is something I could stick with for some time. I was out for something very flexible and this is it.

I am running the program like this...

Monday-Squat
Tuesday-OH Press
Wednesday-Rest
Thursday-Front Squat or light squat & Dead Lift
Friday-Rest
Saturday-Bench Press
Sunday-Rest

I started with very low training max's so I can go for months without stalling. That is the plan anyway.
Next week is my first deload week so I will be posting some workouts starting my 2nd cycle of the program.

ELmx479
11-09-2009, 07:14 PM
Time to start back at it. I really need to get serious again and gain some strength. I plan on sticking with this routine through the winter months and hope to not stall out.

Training max's for this wave. I am following what Jim says in the book and forget your ego and start with low numbers, it will work out better in the long run.
Squat-210
Press-105
Dead Lift-250
Bench-205

Monday
Squat- 135x5, 160x5, 180x8, 135x10, 135x10
DB Lunge 50x10, 50x10, 50x10
Pull Through 5x10
Calf Raise 5x10

Diet and sleep was far from good this weekend so I didn't push it too hard today.

ZenMonkey
11-09-2009, 07:15 PM
Lookin good E!

ELmx479
11-10-2009, 05:46 PM
Lookin good E!

Thanks bro! Feels great to be back at it.

Tuesday
OH Press 70x5, 80x5, 90x10, 65x10
Standing DB Press 50x8, 60x8, 60x8, 70x7
Pull Ups bwx5, +25x8, +35x6, +45x5, +55x4, bwx10
Push Ups 3x15

Felt much better today.

ELmx479
11-12-2009, 04:52 PM
Thursday
Squat 135x5, 160x5, 180x5
Dead Lift 165x5, 190x5, 215x12, 135x10, 135x10
Good Mornings 65x10, 85x10, 95x10, 95x10, 95x10
Hanging Leg Raise 5x10
Calf Raise 5x10

ZenMonkey
11-12-2009, 04:56 PM
Nice DLing man!

ELmx479
11-12-2009, 05:29 PM
Nice DLing man!

Thanks man, I am taking it easy for awhile on the deads. That lower back injury a few ago really set me back so I am just focused on quality reps. My old PR for reps is 350x5 so I hope to get back up there.

ZenMonkey
11-12-2009, 06:41 PM
Im sure you will in no time man! Keep at it!

ELmx479
11-14-2009, 03:13 PM
Saturday

Bench Press 135x5, 155x5, 175x9, 135x10
Pull Ups 12, 10, 8, 8, 7, 5 (50 reps total)
Incline DB Press 90x12, 105x8, 125x6, 6
DB Row 62.5 x10, 10, 10


Overall good workout today, ran out of steam on the incline db's but my elbow didn't give me any trouble today so I was happy about that. On to the next wave....

ELmx479
11-16-2009, 07:27 AM
70%x3, 80%x3, 90%x3 or more.

I'm going to run the Boring but BIG template this week and see how it goes.

Monday
Squat 145x3, 170x3, 190x10
Squat 135x10, 10, 10, 10, 10
Pull Through 5x10
Calf Raise 5x10

Morning workout today. WOW, the boring but big is taxing! It looks easy on paper but it is tough. I like how simple it is and will see how it works for me.

Coke
11-16-2009, 08:34 AM
Efforts are looking smooth bro.

ELmx479
11-17-2009, 06:01 PM
Efforts are looking smooth bro.

Thanks man! I'm trying my best.

Tuesday
OH Press 75x3, 85x3, 95x10
OH Press 65x10, 10, 10, 10, 10
Pull Ups 1,2,3,4,5,6,7,8,9,10,6,5,4,3,2,1 76 Total
DB Skull Crusher 40lbs 3x10

This workout was brutal in a good way. I was going for the 100 rep pyramid on the pull up but just ran out of steam. That was the first time I tried that method. I started the first rep at the beginning of the workout so it was like one big superset.

ELmx479
11-19-2009, 06:19 PM
Thursday
Squat 145x3, 170x3, 190x3
Dead Lift 175x3, 200x3, 225x12
Dead Lift 155x10, 10, 10, 10, 10
Hanging Leg Raise 5x10


Another good one today! Also, Just to clear up why i'm squatting on the Dead Lift day. Mainly because I prefer to squat twice a week. I just won't be pushing it hard on this day. For now I am just re-doing the Monday squat sets and reps without pushing the last set.

ZenMonkey
11-19-2009, 08:07 PM
Holy hell thats a lot of pullups! Great effort there!

ELmx479
11-19-2009, 08:15 PM
Holy hell thats a lot of pullups! Great effort there!

Haha, ya I am really into the pull ups these days. I will get 20 dead hang pull ups some day!

ZenMonkey
11-19-2009, 08:16 PM
I bet you can right now.

ELmx479
11-21-2009, 03:10 PM
I bet you can right now.

Not yet, i'm working on it...


Saturday
Bench Press 145x3, 165x3, 185x7
Bench Press 115x10, 10, 10, 10, 10 (different grip each set)
Row's 135x10, 10, 10, 10, 10
Chin Ups 12, 8, 6

ELmx479
11-23-2009, 06:47 PM
Week 3 75%x5, 85%x3, 95%x1 or more.

Monday
Squat 160x5, 180x3, 200x1, 200x8
Squat 155x10, 145x10, 135x10, 125x10, 115x10
Leg Curl 5x12
Calf Raise 5x10

Decent workout today, felt tired by the end of the day but still managed 8 reps for my final set which is a step forward. I think I may need to add a few more calories to my diet because my strength just does not seem to be progressing too much.

Here is my diet pretty much 6 days a week...

meal 1- 6 eggs (3 whole), 1 cup oatmeal, 1 cup of milk
meal 2- tuna sandwich,hand full of almonds, 1 apple
meal 3- chicken breast, broccoli, 1 cup oatmeal, cheese stick, cottage cheese
meal 4- (pre workout) Results
meal 5- (dinner) meat, potatoes, vegetables, glass of milk
meal 6- (before bed) 2 scoops of Nitrean, peanut butter

I tracked my calories for today and it was roughly 3400. My weight is floating around 200-203 but I don't really want to gain much weight because that makes everything else harder to do (pull ups, dips, push ups, run, jump, ride my quad, etc...) Basically I would like to stay at 200lbs and be 8-10% bf. If I had to take a good guess I would say i'm 14-16% now.

ELmx479
11-24-2009, 05:53 PM
Tuesday
OH Press 80x5, 90x3, 100x1, 100x8, 70x10
Dips 4x8
Pull Ups BWx5, +25x5, x5, x5, BWx8, x8
Super set DB skull crusher & side laterals 40lbs 3x10


Finally did dips today for the first time since surgery and my elbow was ok. Dips have always helped my upper body size and strength in the past so I hope they can bring it up a notch now that I can do them again.

Coke
11-25-2009, 12:30 AM
Glad you can get back to the dips again...props on setting new PRs every time out as of late.

ELmx479
11-26-2009, 11:52 AM
Glad you can get back to the dips again...props on setting new PRs every time out as of late.

Thanks bro!


Thursday
Squat 160x5, 180x3, 200x1
Dead Lift 190x5, 215x3, 240x10, 185x10
Good Mornings 65x10, 85x10, 95x10, 105x10, 105x10
Hanging Leg Raise 5x10

Had a good workout this morning, everything was smooth and controlled. I really like how I'm working the squats in on this day just to get more time under the bar while not pushing it hard at all. Well, time to EAT!!! :clap:

Happy Thanksgiving to all you guys!

Coke
11-26-2009, 11:08 PM
Dayum dude - the squats, deads, and GMs all in one session will put you to the test...looks great.

ELmx479
11-28-2009, 01:13 PM
Saturday 75%x5, 85%x3, 95%x1 or more.
Bench Press 155x5, 175x3, 195x6
Incline DB Press 125x8, x8, x8, x8
DB Rows 62.5x10, x10, x10, x10
Pull Ups 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1
2 mile jog

A friend of mine was in from out of town this weekend so we worked out together. It was cool, haven't lifted with someone in awhile. We did the "I go, you go" method on the pull ups and he stopped and said I was crazy :scratch:

ELmx479
11-30-2009, 05:50 PM
Wave 3 65%x5, 75%x5, 85%x5 or more.

Monday
Squat 140x5, 160x5, 185x15
Squat 155x10, 145x10, 135x10, 135x10
Leg Curl 5x12
Single leg calf raise 5x8


No deload week, this 3rd wave will run me right into the week of Christmas so I am going to take that week off.
Awesome workout today! My legs are smoked! The squats felt really good and controlled. I am going to take a video here soon of my squats just to get another view.

Coke
11-30-2009, 05:59 PM
Your friend is correct dude, those pullups are outrageous to say the least, lol...good job for both days.

ELmx479
11-30-2009, 07:24 PM
Your friend is correct dude, those pullups are outrageous to say the least, lol...good job for both days.

Haha, thanks man! If I am feeling good tomorrow I am going to try the full 100 rep pyramid (from 1 up to 10 then back to 1)

ELmx479
12-01-2009, 07:07 PM
Tuesday

OH Press 70x5, 85x5, 95x11, 70x10
Dips 5x8
Pull Ups 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1......100 Total!!!!


Finally!!! I got the 100 rep pyramid on the pull ups and man was is it brutal. I started the first rep at the beginning of the workout so this workout was one big super set. Overall I am happy with press and can't wait until the weight gets higher.

Coke
12-02-2009, 08:40 AM
Wow, man of your word - did just what you said with them killer pullups!!

ELmx479
12-03-2009, 07:00 AM
Wow, man of your word - did just what you said with them killer pullups!!

Thanks bro! Now I need to hit my goal of 20 in one set.


Thursday
Squat 140x5, 160x5, 185x5
Dead Lift 170x5, 195x5, 225x15, 135x10
Hanging Leg Raise 5x10
Calf Raise 5x10


Did a morning workout today for a change. I really wanted to match my squat reps from Monday with 15 reps on my last set and damn was it rough. Not much weight but high rep deads are tough.
Body weight first thing this morning-200lbs on the dot.

brihead301
12-03-2009, 07:04 AM
Wow, that pullup pyramid is very impressive! I'm gonna have to give that a shot sometime. I doubt I'd get 100 for a while though...if ever, lol. Nice high rep squats/deads too bro, lookin strong as hell.

Off Road
12-05-2009, 08:02 AM
Great effort, lifting, weights, and those pull-ups are insane.

ZenMonkey
12-05-2009, 10:26 AM
Holy cow... 100 pullups in one session is fantastic! Way to keep chippin away at it man!

slashkills
12-05-2009, 11:03 AM
holy crap! 100 pull ups is insane. solid work dude

ELmx479
12-05-2009, 11:16 AM
Thanks alot for all the support guys! I am sure most of you could get that pull up pyramid. The first few sets are easy, then it gets hard, then it gets brutal.


Saturday
Bench Press 135x5, 160x5, 180x8, 135x10
Incline DB Press 125x8,6,6
Chin Up 12,9,9
DB Row 62.5x10,10,10
Superset- BB Curls/Push downs 3x10 each

Cardio-Jump Rope

Chalk this one up as a *****ty workout. My diet and rest have been good lately but after some warming up I did my first set with 135 and it felt heavy so I knew everything to follow was going to suck. 6 weeks ago I got 180x8 so that means my bench has not moved a single rep in 6 weeks. A good way to look at it is at least I didn't get weaker.

Off Road
12-05-2009, 12:28 PM
I am sure most of you could get that pull up pyramid. The first few sets are easy, then it gets hard, then it gets brutal.
Not me...I can't do 10 consecutive pull-ups yet :clown:

ELmx479
12-07-2009, 07:37 PM
Not me...I can't do 10 consecutive pull-ups yet :clown:

Wow! Look at that, there is ONE lift I can do more than you :strong:


Monday Week 2, 70%x3, 80%x3, 90%x3 or more.
Squat
150x3
170x3
195x3 video
215x3 video
235x3 video
195x10 90%
135x10
135x10
135x10

Leg Curl
5x10

Single Leg Calf Raise
4x8


Well, as you can see I didn't stick exactly to the routine today. I felt really good under the bar today and everything just seemed to click from the first set so I wanted to use some more weight. I have not had over 200lbs on my back in some time and man it felt so good to do that today. I also wanted to check on my squat form so I took a few videos from today. The lighting is horrible but it does the job. Any input is appreciated.

195x3
http://www.youtube.com/watch?v=63K9YGVFWrI

215x3
http://www.youtube.com/watch?v=8Zvwn-RA1u8

235x3
http://www.youtube.com/watch?v=7FtXO9VuH5A

Off Road
12-07-2009, 08:01 PM
The video is really dark...but it looks like you were going very deep.

ELmx479
12-07-2009, 08:35 PM
The video is really dark...but it looks like you were going very deep.

Ya I know, the lighting seems fine but on camera it's horrible. No light threw the windows does not help matters. I either lift before or after work and it's dark both times.

ELmx479
12-08-2009, 05:47 PM
Tuesday
OH Press 75x3, 90x3, 100x8, 70x10
Pull Ups BWx5, +25x8,7,7, BWx10
Dips 10,10,10
Side Lateral Raise 3x12


Short and sweet today. I was hoping for 9 reps on my last set but just couldn't grind it out.

Off Road
12-08-2009, 05:51 PM
There ya go...good effort on the presses.

Coke
12-08-2009, 07:55 PM
Need to use the flash with that camera, dropped down real low on those squats though...nice job for both days.

brihead301
12-09-2009, 07:16 AM
Dude, you definately go DEEP on those squats. I always go below parallel, but I think you've given the term "ATG" a whole new meaning! I looked at your back, and it remains tight the entire time too, so it's all good! Looking strong as hell in here man!

ELmx479
12-09-2009, 03:24 PM
There ya go...good effort on the presses.

Thanks man, I am thinking about trying something different for my oh press and bench if I don't see some improvement soon. Maybe 3x5 or 5x3 sets across moving up 5-10lbs a week to allow me to work with more weight.


Need to use the flash with that camera, dropped down real low on those squats though...nice job for both days.

I used my digital camera and don't think the flash works for video. I will try to get better vids next time.


Dude, you definately go DEEP on those squats. I always go below parallel, but I think you've given the term "ATG" a whole new meaning! I looked at your back, and it remains tight the entire time too, so it's all good! Looking strong as hell in here man!

I am always worried about not going deep enough because it feels like I'm just breaking parallel but after watching the vids it looks deeper. I have been foam rolling, stretching, and doing body weight squats which has helped me out with my form.

ELmx479
12-10-2009, 06:57 PM
Thursday
Squat 150x3, 170x3, 195x3
Dead Lift 185x3, 225x3, 275x8, 185x10
Good Morning 65x10, 85x10, 95x10, 105x10, 105x10
Hanging Leg Raise 5x10
Calf Raise 3x10


My dead lifts and squats seem to be progressing pretty well for me. My final set on the DL was supposed to be 235 but I really need to start using some heavy weight so I put 275 on and pulled 8 no problem. Looks like I need to make some big changes to my training maxes.

brihead301
12-11-2009, 08:49 AM
If I were you, I'd up the deads, but with the presses and squats, I think you are using the correct weights. It's always better to be patient and conservative IMO, because longer progression is much better then a stall. Ya know? Nice session though!

Off Road
12-11-2009, 09:18 AM
Nice jump on the deads.

ELmx479
12-11-2009, 09:53 PM
If I were you, I'd up the deads, but with the presses and squats, I think you are using the correct weights. It's always better to be patient and conservative IMO, because longer progression is much better then a stall. Ya know? Nice session though!

Yes, it is better to progress slowly for sure. I am just going to up the squat 10lbs, pressing 5lbs, and dead lift around 50lbs for the next wave.


Nice jump on the deads.

Thanks, it felt great! Now lets hope I can push some decent reps on the bench press tomorrow.

ELmx479
12-12-2009, 03:08 PM
Saturday Bench day, 70%x3, 80%x3, 90%x3 or more.

Bench Press 145x3, 170x3, 190x7, 135x10

Super set- Inclined DB Press/Chin Ups
90x8/BWx8, 105x8/+25x8, 125x7/+35x7, 125x6/+45x6, 125x5/+55x4, 90x12/BWx12

Super set- Push Downs/1 arm DB Row
50x10/62.5x10, 50x10/62.5x10, 50x10/62.5x10


Pretty good workout today, lots of volume. Last time I did 190 I got 6 reps so I was satisfied with 7 clean reps today.

Off Road
12-12-2009, 05:10 PM
Nice job getting that extra rep. The whole workout looked good.

ELmx479
12-14-2009, 06:56 PM
Nice job getting that extra rep. The whole workout looked good.

Thanks brotha!

Week 3, 75%x5, 85%x3, 95%x1 or more.

Monday
Squat 45x10, 95x5, 135x5, 160x5, 185x3, 205x12
Squat 155x10, 10, 145x10, 135x10, 10
Leg Curl 5x10
Calf Raise 5x6

Wow, this workout really took it out of me! I was planning on 6-8 reps on my final set and managed to grind out 12 so I am happy about that. I really like the boring but big template for the squat day. I feel it is helping me out.

Off Road
12-14-2009, 08:02 PM
That's a ton of squats. You're going to feel that in the next couple of days :evillaugh:

Coke
12-15-2009, 03:21 AM
Big day with the squats guy.

brihead301
12-15-2009, 07:08 AM
Very nice final sets man! It's always a good feeling when you have a rep goal in your head, and you SMOKE that goal with like 5 extra reps!!! Definately moving along smoothly here considering you're hitting huge reps on your final set each day.

ELmx479
12-15-2009, 05:51 PM
Thanks for the support guys! I have been feeling pretty good lately so hopefully things keep heading upwards. OH Pressing tomorrow and I have 8 reps in the back of my mind so we'll see how that goes. Also, I have a goal of doing 50 pull ups in 5 sets and I feel like tomorrow might be the day.

ELmx479
12-16-2009, 08:57 AM
Wednesday Press day

Strict Press 25x10, 45x5, 65x5, 85x5, 95x3, 105x9 PR
Push Press 3x3 @ 135
Pull Ups 13, 11, 10, 9, 7 (50 in 5 sets = PR)
Dips 10, 8, 8, 8
Side Laterals 3x12 @ 40

Awesome workout this morning. Last week I pressed 100x8 so I was really happy with 105x9. Also very happy about hitting 50 pull ups in 5 sets for the first time. As for the push presses, I am thinking about adding these in to work with some more weight but I am pretty taxed after the strict press so I might leave em out. Bring on the squats and deads!

brihead301
12-16-2009, 09:42 AM
Very nice pressing there man! Congrats on the rep PR for the pull-ups too, 50 in only 5 sets is no easy task.

ELmx479
12-16-2009, 10:05 AM
Very nice pressing there man! Congrats on the rep PR for the pull-ups too, 50 in only 5 sets is no easy task.

Thanks, I agree about the pull ups. I had 15 in me on the first set but the rest was to complete failure. Body weight was 203 at the time of my workout so I can't complain. My next pull up goal is 20 in one set.

Off Road
12-16-2009, 10:18 AM
Very nice. A pressing PR and you got the 50 pull-ups in 5 sets. Way to push yourself. I think it would take me a week to crank out 50 pull-ups :evillaugh:

ELmx479
12-18-2009, 07:10 AM
Very nice. A pressing PR and you got the 50 pull-ups in 5 sets. Way to push yourself. I think it would take me a week to crank out 50 pull-ups :evillaugh:

Thanks!

Friday Dead Lift day :evillaugh:
Squat 45x10, 95x5, 135x5, 160x5, 185x3, 205x1
Dead Lift 135x8, 185x5, 225x5, 255x3, 285x8
Touch-n-Go Dead Lift 185x10, 160x10, 135x10
Hanging Leg Raise 5x10
Seated Calf Raise 5x15

Great workout this moring, I feel really good with the squats, actually better than ever before. I bumped my DL training max from 260 to 300 this week and I was really happy with the way it turned out so I will use 3 or 305 for the next wave. Time to eat and rest up for the bench press.

Off Road
12-18-2009, 07:14 AM
Nice. Quick question, why did you start your "Deadlift" day with squats?

ELmx479
12-18-2009, 07:30 AM
Nice. Quick question, why did you start your "Deadlift" day with squats?

Well, I have a few reasons.
I was used to doing SS and the Texas Method which always had you squat first, then DL and I really like doing it that way. I feel more warmed up and ready to DL. Another reason I squat twice a week is that I tried the 5/3/1 once before and only did squats once a week and my squat got weak really quick and I was not comfortable under the bar. So, when I decided to try this routine again I had the idea of doing an all out squat session which is the squat day, taking the last set near failure and another squat day using low volume and not going anywhere near failure just to get more time under the bar. So, I decided on just doing the same weight and reps as the squat day but only the prescribed reps and it has been working really well for me. I even do bw squats another day of the week working on form and depth.

Coke
12-18-2009, 07:31 AM
Looks like a tough workout bro, good job.

Off Road
12-18-2009, 08:22 AM
Well, I have a few reasons.
I was used to doing SS and the Texas Method which always had you squat first, then DL and I really like doing it that way. I feel more warmed up and ready to DL. Another reason I squat twice a week is that I tried the 5/3/1 once before and only did squats once a week and my squat got weak really quick and I was not comfortable under the bar. So, when I decided to try this routine again I had the idea of doing an all out squat session which is the squat day, taking the last set near failure and another squat day using low volume and not going anywhere near failure just to get more time under the bar. So, I decided on just doing the same weight and reps as the squat day but only the prescribed reps and it has been working really well for me. I even do bw squats another day of the week working on form and depth.Those all sound like good reasons :)

ELmx479
12-20-2009, 09:06 AM
Saturday
Bench Press 45x10, 95x5, 135x5, 160x5, 180x3, 200x6
Bench Press 4x10 @ 135
1 Arm DB Row 4x10 @ 75
Push Downs 3x10 @ 50
Curls 3X10 @ 65


And that is the finish of the 3rd cycle on the 5/3/1. It seems like things are starting to come around after I adapted to the routine. I finally got some bigger dumbbells (75's) so that's good. I will be taking next week off for Christmas so I can kick back and enjoy the holiday, go visit the chiropractor and get a deep tissue massage. After that I plan on giving it everything I have threw the winter months hopefully making some great gains.

Here are my numbers from the first week on the program vs. this week.

Squat 170x12-------205x12
Press 85x9----------105x9
Dead Lift 205x12---285x8
Bench 170x8--------200x6

Body weight @ 200lbs

ELmx479
12-23-2009, 05:56 PM
Decided to do one full body deload workout today along with a bunch of foam rolling and stretching. It was odd actually feeling good after a workout and not all beat up. I can't wait to start the next cycle.


Squat 45x10, 95x5, 115x5, 135x5
Bench Press 45x10, 95x5, 115x5, 135x5
Dead Lift 135x5, 160x5, 185x5
Chin Ups 3x5

Off Road
12-23-2009, 06:41 PM
Enjoy the week off.

ELmx479
12-27-2009, 10:08 AM
Just an update here. Got the deep tissue massage yesterday and it was awesome. The foam roller is nice to have and it works but the massage really gets all those tight spots. Other than a mild sore throat I feel good and rested up to hit the iron tomorrow. I will be taking my lifting, diet, and rest very serious and I will reach my goals.

This will be the 4th cycle on the 5/3/1 routine and I feel things getting better and better as time goes on. I still plan on training 4 days a week unless I feel more recovery is needed I will switch to 3.

New Training max's for this cycle.
Squat-225
OH Press-115
Dead Lift-300
Bench-215

ELmx479
12-28-2009, 08:05 PM
Week 1 65%x5, 75%x5, 85%x5 or more.

Monday
Squat 45x10, 95x5, 125x5, 145x5, 170x5, 190x20--PR
Squat 145x10,10,10, 135x10,10
Leg Extensions 4x15
Leg Curls 5x12
Calf Raise 5x10


Really good workout today. I have not done a 20 rep squat for some time and my old PR was 185x20 so I wanted to break that today but I almost stopped at 15 but wanted it so bad I kept going. I had a hard time walking up the steps after this so I know it was a good one. I also tracked my calories today on fitday so here that is also.
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1261958400.

If the link don't work..
Calories-3550
Fat-103
Carbs-365
Protein-303

Coke
12-29-2009, 12:10 PM
Wow, them squats are awfully intense!!

ZenMonkey
12-29-2009, 12:11 PM
No kidding! Killer 20 reps there!

ELmx479
12-29-2009, 06:13 PM
Thanks for the support guys, I appreciate it :thumbup:

Tuesday
OH Press 25x10, 45x5, 65x5, 75x5, 85x5, 100x9
OH Press 5x8 @ 75
Pull Ups BWx8, +25x8,8,7,6, BWx10
Skull Crushers 3x10


Had one hell of a pump after this workout but my elbow was giving me some trouble today. I will put some ice on it and rest up for the dead lifts.

Off Road
12-29-2009, 06:31 PM
Wow, how'd I miss those 20 reppers...nice work.

brihead301
12-30-2009, 06:56 AM
1st off, nice job on the 20 rep squat set! 2nd, I agree with your point of only squatting once every 4 sessions not being enough. That is why I do front squats, and lots of other leg stuff on deadlift day. I look at it as an upper/lower split, so I'm hitting my lower body every other session....and what good is a lower body session without squats? Not good at all, IMO.

ELmx479
12-30-2009, 01:30 PM
Wow, how'd I miss those 20 reppers...nice work.

Thanks! They felt great.


1st off, nice job on the 20 rep squat set! 2nd, I agree with your point of only squatting once every 4 sessions not being enough. That is why I do front squats, and lots of other leg stuff on deadlift day. I look at it as an upper/lower split, so I'm hitting my lower body every other session....and what good is a lower body session without squats? Not good at all, IMO.

I feel the same way. Once I can squat some decent weight I will switch to front squats on DL day but what I am doing now seems to be working so I can't complain. Another thing I really like about this program is that I can actually do more than 5 reps without be smoked like in the past.

ELmx479
12-31-2009, 04:21 PM
Thursday
Squat 45x10, 95x5, 125x5, 145x5, 170x5, 190x5
Dead Lift 135x5, 135x5, 195x5, 225x5, 255x15
Dead Lift 5x10 @ 185
Hanging Leg Raise 5x10
Calf Raise 4x12


I am still have DOMS from Monday's squats so I was not sure how today would go but I felt good. The boring but big 5x10 really took it out of me. Who needs cardio after that!
I will be carb loading tonight with about 15 RedBull&Vodka's :D

Happy New Years!!!

Coke
01-01-2010, 07:28 PM
Awesome carbo loading, lol...the boring but big **** rocks.

Off Road
01-01-2010, 10:06 PM
Big lifts + big volume = big workout

ELmx479
01-02-2010, 10:34 AM
Awesome carbo loading, lol...the boring but big **** rocks.

Ya, I felt awesome that night and probably could have benched more that night than I did today, lol.


Big lifts + big volume = big workout

Thanks bud, I am really into more volume nowadays. Makes me feel like I actually "worked" out.

ELmx479
01-02-2010, 10:42 AM
Saturday (Bench Press) 65%x5, 75%x5, 85%x5 or more.
Bench Press 45x10, 65x10, 95x5, 125x3, 140x5, 160x5, 185x8, 135x10
Incline DB Press 5x10 @ 90
One Arm DB Row 45x12, 55x12, 65x12, 75x12, 75x12, 45x20
Push Downs 3x10 @ 50
DB Curls 3x10 @ 60

Ehh, I expected 9-10 reps today but oh well, I am still trying to fight this cold off and drinking Thursday night most likely didn't help matters. I really focused on form with the DB Presses and rows using a full range of motion and it felt like I got much more out of the movement.

Off Road
01-02-2010, 05:36 PM
Nice session.

ELmx479
01-04-2010, 05:31 AM
Week 2, 70%x3, 80%x3, 90%x3 or more.
Monday (squats)
Squat 45x10, 95x5, 135x3, 160x3, 180x3, 205x12
Squat 5x10 @ 145
Leg Extensions 3x15
Leg Curl 5x10
Calf Raise 5x10


Solid workout this morning, I was smoked after the squats. I really hate leg curls so I may just stick to pull through's or light RDL's.

brihead301
01-04-2010, 07:12 AM
Damn man, some high reps in here on your last sets! You are definately showing some steady progress here. I'm a fan of the BBB template as well, and yes, it does whoop your a**!

Off Road
01-04-2010, 07:28 AM
Excellent work.

ELmx479
01-04-2010, 05:25 PM
Thanks for the support guys! I am giving every workout 100%.


I wrote down 3 goals in my journal that I would like to accomplish by July 9th. (my birthday)

1. ATG Squat 225x20.
2. 20 dead hang pull ups in one set.
3. Bench Press 205x10.

I believe with hard work and a solid diet I should be able to hit at least 2 of them. My bench is really weak at the moment and has not made any progress lately so that will be a tough one.

Off Road
01-04-2010, 05:43 PM
You will hit those squats EASY.

Coke
01-05-2010, 06:10 AM
No reason why you can't achieve those goals within 6 months, good luck bro.

brihead301
01-05-2010, 06:29 AM
I think you can definately hit all 3 of those goals. Good luck (but you won't need it, because you got that s***!!!!)

ELmx479
01-05-2010, 06:51 AM
Thanks for the confidence fellow lifters :thumbup:
It is nice having lifting partners, even if they are online, haha.


Tuesday
OH Press 25x10, 45x8, 65x5, 80x3, 90x3, 105x10 PR, 75x10
Dips 10, 8, 8, 8, 8
Chin Ups 12, 9, 8, 8, 7, 6
Side Laterals 3x12 @ 40
DB Skull Crusher 3x10 @ 40

Finally a PR on the press! The last 2 reps took everything I had but it was worth it. Dips were tough, I have always sucked at dips and push ups so that gives me something to work at also.

Coke
01-05-2010, 11:59 PM
Good job throughout, especially the overhead presses.

brihead301
01-06-2010, 07:38 AM
Ya my pressing strength was always one of my weaker points too. My pull strength was always better. Keep on training that s*** though! Congrats on the PR man!

ELmx479
01-07-2010, 06:26 AM
Good job throughout, especially the overhead presses.

Thanks Coke!


Ya my pressing strength was always one of my weaker points too. My pull strength was always better. Keep on training that s*** though! Congrats on the PR man!

Yep, same here. I'm not one to make excuses but all of the problems i've had with my right elbow does not help matters.


Thursday 70%x3, 80%x3, 90%x3 or more.
Squat 45x10, 95x5, 135x3, 160x3, 180x3, 205x3
Dead Lift 135x5, 5, 185x3, 210x3, 240x3, 275x10, 185x10
Good Mornings 65x10, 85x10, 95x10, 105x10, 115x10
Hanging Leg Raise 5x10
Calf Raise 5x10


Decent workout this morning. Squats felt nice and easy, I left a few in the tank on the Dead's because I wanted to do GM's today. I must say that I am seeing a difference in my body with the added volume and I like it! I still would like to add some cardio in somewhere but don't want to over do it.
Maybe like this...

Monday- Squat day, low intensity cardio (fast walk 30-45mins)
Tuesday- Press day, circuit cardio (jump rope, db clean&press, burpee's)
Wednesday- Rest
Thursday-DL day, low intensity cardio
Friday- Rest
Saturday- Bench day, circuit cardio
Sunday- rest + cheat day:)

I would prefer to keep the cardio separate from lifting most of the time so we'll see how it goes.

Off Road
01-07-2010, 07:09 AM
Just remember to add the cardio in slowly.

Coke
01-07-2010, 09:59 AM
I must say that I am seeing a difference in my body with the added volume and I like it!

Great news man, hard work is paying off.

ELmx479
01-07-2010, 06:00 PM
Just remember to add the cardio in slowly.

Good call, I will start out slow with it and just see how it goes. I don't see the low intensity cardio affecting my recovery, just the high intensity stuff. I remember being a teenager riding my bmx bike all day, lifting, then riding more and I was fine. That has changed...


Great news man, hard work is paying off.

Yep, hopefully I can get up to your level some day!

T o m m Y
01-07-2010, 07:32 PM
strong pulls bro!

Keith
01-08-2010, 07:48 AM
Damn, your numbers are so close to mine except they're all higher by a bit, but equally with each lift. This will be a great log to follow especially considering I'll be starting 5/3/1 as soon as I play around with westside for a while and get my strength up to where it once was. Ever thought of doing barbell complexes for conditioning work instead of SS cardio? Looking good in here, dude.

brihead301
01-08-2010, 10:26 AM
Ya man, never b**** about weaknesses, just fix them. That's the way to be! IMO, cardio is always a good thing. I always prefer to do it right after lifting though. I used to be anti-cardio, but now I have completely changed from that way of thinking. High reps is a good form of cardio too. Keep up the good work man!

ELmx479
01-08-2010, 05:53 PM
strong pulls bro!

Thanks for the props.


Damn, your numbers are so close to mine except they're all higher by a bit, but equally with each lift. This will be a great log to follow especially considering I'll be starting 5/3/1 as soon as I play around with westside for a while and get my strength up to where it once was. Ever thought of doing barbell complexes for conditioning work instead of SS cardio? Looking good in here, dude.

Ya, we had very close numbers a few months ago when on the 5/3/1 then you did crossfit and I had to get surgery. So, here we are again, lol. It will be good to follow your progress also. Yes I plan on doing some barbell complexes for cardio also because I get bored as hell being on the treadmill. I actually would rather watch paint dry.


Ya man, never b**** about weaknesses, just fix them. That's the way to be! IMO, cardio is always a good thing. I always prefer to do it right after lifting though. I used to be anti-cardio, but now I have completely changed from that way of thinking. High reps is a good form of cardio too. Keep up the good work man!

Ya, It would be nice if I could just buy a new elbow because mine is junk. They actually said I might have to get the surgery done again in 10-15 years which sucks.
As for the cardio, I would like to do it after I lift but my workouts last up to 90mins and I am smoked after that so I will have to figure something out.

ELmx479
01-09-2010, 10:26 AM
Saturday (bench press) 70%x3, 80%x3, 90%x3 or more.
Bench Press 45x10,10, 95x5, 135x3, 150x3, 170x3, 195x7, 135x12
Incline DB Press 90x10, 105x10,10,9, 90x12
DB Rows 45x12, 55x12, 65x12, 75x12, 75x15
Push Downs 3x10 @ 50
DB Curls 3x10 @ 60


Felt pretty good about this workout. Last time I did 195 I got it 6 times so today was a 1 rep improvement. I am slowly creeping up on my old PR's from last winter which are 205x7 and 225x5.

Off Road
01-09-2010, 03:47 PM
Very nice. Keep up the good work.

ELmx479
01-09-2010, 04:04 PM
Very nice. Keep up the good work.

Thanks man, I plan on it for sure. Thinking about hitting some singles this week coming up since it has been over six months of hitting any singles. Doubt I will go for any max attempts, just some heavy singles.

Bench example:
160x5 (75%)
185x3 (85%)
205x1 (95%)
225x1
235 or 240x1 depending on how 225 feels.
205x failure (95%)

Coke
01-10-2010, 04:33 AM
Nice job with the benching and all bro.

ELmx479
01-11-2010, 07:09 PM
Nice job with the benching and all bro.

Thanks Coke!


Monday (Squat Day) 75%x5, 85%x3, 95%x1 or more.
ATG Squat
BWx10
45x10
95x5
135x5
170x5 (75%)
190x3 (85%)
215x1 (95%)
235x1
255x1
275x1
215x10 (95%)
5x10 @ 145

Leg Extensions
3x15 + 1x20 drop set

Leg Curls
5x10

Calf Raise
5x10 + 1x20 drop set


Well, my legs were destroyed after this workout to say the least. The singles felt good, I have done 300 last winter but just to parallel so that was the most I have ever done ATG with text book form. Time to eat and rest up for tomorrow's 100 pull ups for time contest :evillaugh:

T o m m Y
01-11-2010, 07:15 PM
Strong ATG bro!

Off Road
01-11-2010, 08:06 PM
Good squatting...but a weird way to do 5/3/1 :evillaugh:

ELmx479
01-11-2010, 08:21 PM
Strong ATG bro!

Thanks man!



Good squatting...but a weird way to do 5/3/1 :evillaugh:

Thanks, Ya it is a weird way but I figure it is the best week to hit some singles being that it is the 5/3/1 week and next week is the deload so might as well push it hard. I don't see it as a make or break in the program. I only plan on hitting singles every 3-5 months.

Off Road
01-11-2010, 08:35 PM
I figure it is the best week to hit some singles being that it is the 5/3/1 week and next week is the deload so might as well push it hard. I don't see it as a make or break in the program. I only plan on hitting singles every 3-5 months.It's all good...I was just joking. Great work.

ELmx479
01-12-2010, 06:31 PM
It's all good...I was just joking. Great work.

Thanks man!


Tuesday
AM- LISS Cardio- treadmill for 35mins @ 3.5mph inclined.
PM- OH Press 75%x5, 85%x3, 95%x1 or more.
OH Press- 45x5x2, 65x5, 75x3, 85x5, 100x3, 110x8, 75x10
Dips- 3x10, Push Ups- 2x10 (switched to push ups because my elbow and shoulder started to hurt)
Pull Ups- 100 reps in 23:26 @ 200lbs bodyweight
Side Laterals 3x12 @ 40
DB Skull Crusher 3x10 @40


One hell of a workout again today. My damn elbow starting to give me some trouble today but oh well. I was really hoping to get the 100 pull ups in under 20mins but thinking about it and doing it are 2 different things! If I try it again I will use a different strategy.

Keith
01-12-2010, 08:11 PM
Interesting numbers in the squat. I can understand going for true ME singles, but those numbers look VERY conservative. Perhaps consider increasing them more than what you would have for next cycle. Decent pull-up time, dude. What was your strategy? Try it again next time you do them because I'll be doing my first attempt a week from today.

Coke
01-13-2010, 06:42 AM
Good back-to-back efforts man.

Off Road
01-13-2010, 06:57 AM
Wow...it would take me an hour to do 100 chin-ups. Good workout, take care of the shoulder/elbow.

ELmx479
01-13-2010, 07:16 AM
Interesting numbers in the squat. I can understand going for true ME singles, but those numbers look VERY conservative. Perhaps consider increasing them more than what you would have for next cycle. Decent pull-up time, dude. What was your strategy? Try it again next time you do them because I'll be doing my first attempt a week from today.

I just don't want to up my numbers too soon and stall out. This is the final week of the 4th cycle on the 5/3/1 and I could only squat 180x8 the first week so I came along way in only 4 months. If I use 90% of 275 that gives me a training max of 247.5 and I was planning on moving up to 230 for next cycle so we'll see.

I tried 20 sets of 5 for the chins but that was burning me out too quick so I think 33x3 (+1) would be better. And not trying to figure out how many I did in between sets, haha. Maybe I will try again after my bench workout on Saturday.


Good back-to-back efforts man.

Thanks brotha

brihead301
01-13-2010, 07:22 AM
Nice last OH pressing set man! Good time on the 100 pullups too. I'm going to do that as my assistance work for Thursday's session. It doesn't sound that hard to do 100, but of course things always look easier on paper then in real life, so I shall see!!!

Keep up the good work man!

ELmx479
01-13-2010, 07:23 AM
Wow...it would take me an hour to do 100 chin-ups. Good workout, take care of the shoulder/elbow.

Thanks, It was the first time I ever tried and it was an experience for sure. I am planning on getting them in under 20min next time.

ELmx479
01-14-2010, 08:30 PM
Nice last OH pressing set man! Good time on the 100 pullups too. I'm going to do that as my assistance work for Thursday's session. It doesn't sound that hard to do 100, but of course things always look easier on paper then in real life, so I shall see!!!

Keep up the good work man!

Thanks bri! I am sure you will do much better than me with the pull ups. Your in much better shape and weigh less than me so you should smoke that contest.


Thursday (Dead Lift) 75%x5, 85%x3, 95%x1 or more.
Squat (light, low volume)
45x10
95x5
135x5
160x5
185x3
185x3

Dead Lift
135x5x2
185x5
225x5 (75%)
255x3 (85%)
285x1 (95%)
315x1
335x1
355x1
285x10 (95%)
185x10

Good Morning
65x10, 85x10, 95x10, 105x10, 115x10

Hanging Leg Raise
5x10

Single Leg Calf Raise
5x8 per leg


Pretty good workout. The singles felt good considering that is the most I've pulled in over 6 months. Squats felt super light and form was damn near perfect I would say.

Coke
01-14-2010, 10:39 PM
Real fine training dude.

Off Road
01-14-2010, 10:51 PM
Ya...nice one there.

ELmx479
01-15-2010, 06:03 AM
Thanks for the support guys!


Friday
LISS Cardio- treadmill for 40mins @3.5mph, slight incline.

Wow is low intensity cardio boring as hell but I feel great all day after doing it.

brihead301
01-15-2010, 07:17 AM
Nice squat/dead session. Interesting you chose to do squats before your 5/3/1 deadlift session, but I guess that'll warm you up better then anything else!

I agree with LISS being boring as s***. I hardly ever do it anymore, but I probably should at least do a little bit of it.

Keith
01-15-2010, 11:27 AM
Nice pulling, big guy! Nice to pull that much after 6 months, eh?? What's your deadlift PR?

ELmx479
01-15-2010, 06:10 PM
Nice squat/dead session. Interesting you chose to do squats before your 5/3/1 deadlift session, but I guess that'll warm you up better then anything else!

I agree with LISS being boring as s***. I hardly ever do it anymore, but I probably should at least do a little bit of it.

Thanks man, I always prefer to squat or front squat before I dead lift. I actually posted all the reasons a page back I believe.


Nice pulling, big guy! Nice to pull that much after 6 months, eh?? What's your deadlift PR?

Thanks Keith, since you ask I checked back and the last time I pulled a single was in April and pulled 425x1 @ 212 body weight.

ELmx479
01-16-2010, 04:40 PM
Saturday (Bench Press) 75%x5, 85%x3, 95%x1 or more.
Bench Press
45x10x2
95x5
135x5
160x5 (75%)
185x3 (85%)
205x1 (95%)
225x1
240x1
205x5 (95%)
135x10 (close grip)

Incline DB Press
90x10, 105x10,10,10,10

DB Row
45x12, 55x12, 65x12, 75x12

Pull Ups
100 reps in 19:28 @ 202 body weight F**K YAAA!!!!

Awesome day! Bench felt good, 225 was cake, 240 was hard but very controlled. Very satisfied with 205x5 also.
I put some Pantera on, got my stop watch and went for the pull ups. Did sets of 3 this time and was smoking threw them. I didn't look at the watch until I had 9 left and was at 17:20 so I knew I wasn't going to win but I was VERY happy getting them under 20mins. If I did them first in my workout I think I could do them even faster. Every rep was from a dead hang and chin over the bar. Time to chill and enjoy my much needed deload week coming up :)

Off Road
01-16-2010, 07:41 PM
Show off :moon:

T o m m Y
01-16-2010, 09:59 PM
niiiiiiiiiice pressing dude!

Coke
01-16-2010, 10:31 PM
Way to be stepping to it bro, real impressive.

ELmx479
01-17-2010, 08:46 AM
Show off :moon:

Haha, Pull Ups are the only thing I got you on. All of your other lifts destroy mine.


niiiiiiiiiice pressing dude!

Thanks man, Things are slowly moving up!


Way to be stepping to it bro, real impressive.

Thanks Coke! I gave it everything I had.

Keith
01-17-2010, 08:58 AM
Daaaaamn, another sub 20 dude in here! Great job, bud. Really strong pressing, too. While I had you on the topic of numbers, what are your PRs on all 3 lifts? Step it up on the dumbbell rows, though! :p

ELmx479
01-17-2010, 02:59 PM
Daaaaamn, another sub 20 dude in here! Great job, bud. Really strong pressing, too. While I had you on the topic of numbers, what are your PRs on all 3 lifts? Step it up on the dumbbell rows, though! :p

Thanks bro! Here are my best lifts from last year and then current.
Parallel Squat 300x1, 230x8
Bench Press 260x1, 225x5
Dead Lift 425x1, 350x5

Current
ATG Squat 275x1, 215x10,
Bench 240x1, 205x5
Dead Lift 355x1, 285x10

As for the rows, I focus 100% on form when doing them along with any dumbbell movement. I have used more weight in the past but feel like I get much more out the lift using less weight and better form.

brihead301
01-18-2010, 08:52 AM
Awesome time on the pullups. I'm jealous of you sub 20 bastards!!! I'm f***ing sore as hell from that s***. My biceps and lats are killing me, and I love it!

Very impressive though! I think some Pantera would have shaved at least 3 minutes off my time. I don't know what the hell I was thinking.

Keith
01-18-2010, 09:56 AM
Thanks bro! Here are my best lifts from last year and then current.
Parallel Squat 300x1, 230x8
Bench Press 260x1, 225x5
Dead Lift 425x1, 350x5

Current
ATG Squat 275x1, 215x10,
Bench 240x1, 205x5
Dead Lift 355x1, 285x10

As for the rows, I focus 100% on form when doing them along with any dumbbell movement. I have used more weight in the past but feel like I get much more out the lift using less weight and better form.

Nice numbers, bud. What made them decrease from last year? Give me 2 months of solid training and I feel like I could be right around where your current lifts are.



Awesome time on the pullups. I'm jealous of you sub 20 bastards!!! I'm f***ing sore as hell from that s***. My biceps and lats are killing me, and I love it!

Very impressive though! I think some Pantera would have shaved at least 3 minutes off my time. I don't know what the hell I was thinking.

:evillaugh:

I'll be playing some Hypocrisy tomorrow when I do my attempt!

Keith
01-18-2010, 10:16 AM
You've officially been invited to join TJW - The Journal Whores. Just put "TJW" under your name, and you're part of the coolest group on WBB.

ELmx479
01-18-2010, 08:21 PM
Awesome time on the pullups. I'm jealous of you sub 20 bastards!!! I'm f***ing sore as hell from that s***. My biceps and lats are killing me, and I love it!

Very impressive though! I think some Pantera would have shaved at least 3 minutes off my time. I don't know what the hell I was thinking.

Thanks bri, I am going to give it another go in a few weeks and put them in the beginning of my workout to see what I can do. I'm not sore at all but I guess it's because I do pull ups every week. I did 100 on Tuesday and Saturday so that would be the first time in my life I did 200 in one week.


Nice numbers, bud. What made them decrease from last year? Give me 2 months of solid training and I feel like I could be right around where your current lifts are.




:evillaugh:

I'll be playing some Hypocrisy tomorrow when I do my attempt!

Well, I was stuffing my face trying to get big and strong doing mostly sets of 5 or less and little to no cardio and I was putting on too much fat and started to feel like crap about myself. I couldn't do much of anything after 5 reps because I had no endurance. I changed what I was doing and cleaned up my diet which put a dent in my strength but I felt much better. Then I got surgery on my right elbow which set me way back. I am slowly working my way back up but I am leaner and feel much better. I don't care if it takes me longer to add weight to the bar I refuse to get fat. I would rather be able to bust out 20 pull ups, squat 225x20, and look good vs. some saying your a fat ass and my reply is...so, I can squat 405 for a single.



You've officially been invited to join TJW - The Journal Whores. Just put "TJW" under your name, and you're part of the coolest group on WBB.

Awesome!

ELmx479
01-18-2010, 08:29 PM
Deload week
Monday
Squat 45x10, 95x5, 115x5, 135x5, 95x10
Bulgarian Split Squat 3x8 @30
Leg Curl 3x10 @25
Calf Raise 3x10 @ bw
LISS Cardio- treadmill for 20mins @3.5mph


I see some guys hate the deload week but I enjoy it. Gives the body and mind a rest from all the heavy weight, high volume, and high intensity. Today was the first time I did those split squats and they felt awkward but I would like to add some single leg training in on squat days so I figured today was a good day to practice them.

Keith
01-18-2010, 08:35 PM
Well, I was stuffing my face trying to get big and strong doing mostly sets of 5 or less and little to no cardio and I was putting on too much fat and started to feel like crap about myself. I couldn't do much of anything after 5 reps because I had no endurance. I changed what I was doing and cleaned up my diet which put a dent in my strength but I felt much better. Then I got surgery on my right elbow which set me way back. I am slowly working my way back up but I am leaner and feel much better. I don't care if it takes me longer to add weight to the bar I refuse to get fat. I would rather be able to bust out 20 pull ups, squat 225x20, and look good vs. some saying your a fat ass and my reply is...so, I can squat 405 for a single.

Exactly.

That's the same reason why my strength began to plummet but I feel the same way.

ELmx479
01-19-2010, 05:23 PM
Tuesday- Press Deload
OH Press 25x10, 45x5, 60x5, 70x5
Pull Up 3x5
Seated DB Press 3x8 @ 40
Band Push Downs 2x50


Feels like a waste of time but I know recovery is just as important as anything else.

Off Road
01-19-2010, 05:34 PM
Feels like a waste of time but I know recovery is just as important as anything else.
I know what you mean. I have a deadlift deload today and I'm just going to be going through the motions. But I'll just picture my muscles getting BIG from the extra rest...that'll keep it fun :)

Coke
01-19-2010, 08:17 PM
The deload sessions have their place bro, a time and place for everything.

brihead301
01-20-2010, 07:21 AM
Yup, deloads are important. Why I always slack on my deloads, and train hard anyway....I don't know. But I do understand the importance of them. Maybe one day I will start suckin it up and doing actual deloads. Good discipline man!

thinwheat
01-20-2010, 02:18 PM
Nice training. Watching your squat vids makes me want to re-evaluate how deep I go. Excellent form.

ELmx479
01-20-2010, 06:36 PM
I know what you mean. I have a deadlift deload today and I'm just going to be going through the motions. But I'll just picture my muscles getting BIG from the extra rest...that'll keep it fun :)

That's a good idea!


The deload sessions have their place bro, a time and place for everything.

Very true, I take my recovery just as serious as my lifting and diet.


Yup, deloads are important. Why I always slack on my deloads, and train hard anyway....I don't know. But I do understand the importance of them. Maybe one day I will start suckin it up and doing actual deloads. Good discipline man!

It is hard to keep everything light but it's all part of the game.

Nice training. Watching your squat vids makes me want to re-evaluate how deep I go. Excellent form.

Thanks man, I have put more time in learning the squat than anything else.


On another note I might be joining a gym! Yup, that's right. I don't mind lifting at home but I just feel a change might do me some good. It's only a few minutes from my work too. They have chalk, racks, and even some strongman stuff. I believe the owner used to compete in strongman. So maybe I will meet some cool people.

Keith
01-20-2010, 07:09 PM
Chalk?! Get in there! May be a great motivational place for you. I believe you progress the best when you're in the appropriate atmosphere.

ELmx479
01-21-2010, 08:28 AM
Chalk?! Get in there! May be a great motivational place for you. I believe you progress the best when you're in the appropriate atmosphere.

That's what I was thinking. Why not give it a try. At least during the winter to get out of the house.


Thursday-Deadlift deload
front squat 3x5@85
deadlift 135x5, 155x5, 180x5, 135x10
hanging leg raise 3x5

complexes 3x8 @ 65
good morning
squat
push press
rows
RDL
deadlift
push up

today was not as boring, I haven't done fronts in a good while and
was never to good at them but I want spend some time relearning
them. First time for the complexes and I can see them being brutal with some more weight after a hard workout.

Off Road
01-21-2010, 08:36 AM
Looks good. Just remember not to overdo the volume on your deload week :)

ELmx479
01-23-2010, 09:31 AM
Looks good. Just remember not to overdo the volume on your deload week :)

I know, I always have to stop myself from doing too much because everything is so easy.


Saturday - bench deload
45x10x2
85x5
110x5
130x5
85x10

incline db press
3x10 @ 60

chin ups
4x5

jump rope
10x100


And that's it. Very easy, short workout today. I am ready to kill it next week!

Coke
01-23-2010, 11:26 PM
I am ready to kill it next week!

No doubt you will do just that again and again man.

ELmx479
01-24-2010, 07:28 PM
No doubt you will do just that again and again man.

Thanks for the confidence Coke!


Just to update a few things. Tomorrow will be the start of the 5th cycle on the 5/3/1 and I really think I can run this program for a full 12 cycles (1 year) before I stall out if I keep eating and resting smart. I will be holding off on the gym idea because my cell phone broke and the heat stopped working in my truck so that used up my cash stash for the month. It's always something ya know?

Training maxes for this cycle.
Squat - 235
OH Press - 120
Dead Lift - 305
Bench Press - 220

Body weight is steady around 200 first thing in the morning. Hope to hit some PR's this week.

ELmx479
01-25-2010, 07:21 AM
Monday 65%x5, 75%x5, 85%x5 or more.
Squat 45x10, 95x5, 135x5, 155x5, 175x5, 200x15
Squat 3x10 @ 150
Bulgarian Split Squat 3x10 per leg @ 40
Pull Through 5x10 @ 50
Calf Raise 5x10 @ 95


Off to a solid start for the week. Felt pretty strong under the bar this morning. Only the 2nd time doing the split squats and they are very humbling after the squats.

Keith
01-25-2010, 07:26 AM
Nice squatting, dude. Lots of volume in there! Split squats are teh suck!

Coke
01-25-2010, 07:38 AM
Good job with all those squats.

brihead301
01-25-2010, 01:38 PM
Damn dude, you are KILLING it on your last set every squat day!!!

I have a love/hate relationship with the BSS's. They are better then lunges, IMO, but balance is kind of a b****. I still love the way they whoop the crap out of my legs though!

Keep up the good work!

ELmx479
01-25-2010, 06:11 PM
Nice squatting, dude. Lots of volume in there! Split squats are teh suck!

Thanks Keith, I agree but they are better than leg extensions.


Good job with all those squats.

As always, thanks for the props Coke!


Damn dude, you are KILLING it on your last set every squat day!!!

I have a love/hate relationship with the BSS's. They are better then lunges, IMO, but balance is kind of a b****. I still love the way they whoop the crap out of my legs though!

Keep up the good work!

Thanks dude! I really hope I can keep the ball rolling with the squats. My final set for this cycle will be with 225 so we'll see what happens with that. The split squats are rough for sure. Not so much with my left leg but balance is really hard to maintain with my right leg. That will give me something new to work at. I felt it was time to add some single leg work into my training.

ELmx479
01-26-2010, 07:59 PM
Tuesday
OH Press 45x8, 65x5, 75x3, 80x5, 90x5, 100x10,75x10
Pull ups 10, 9, 9, 8, 7
Seated DB Press 3x8 @ 60
DB skull crusher 3x10 @ 40

Worked out at a local gym with my girlfriend because she had free passes. The place sucks and I would never pay to go there. I was trying to help her so I didn't have the best workout. The pull up bar sucked and they didn't even have a dip station. Back in the rack Thursday!

Off Road
01-26-2010, 08:06 PM
Nice presses and pull-ups.

Coke
01-27-2010, 01:09 AM
Glad you had the chance to check the other place out to see what it was like...did very well up in there.

brihead301
01-27-2010, 07:06 AM
Eh, not a bad session for a s***ty gym....some good high reps on the OH press!

About the split squats, you will learn how to balance yourself the more you do them. I actually may start incorporating them into my squat day again starting next cycle. You have to use the DBs to balance yourself. It's hard to explain in words, but I actually let one DB pull me to one side or the other when I start to feel myself tipping to the one side. I got pretty good at doing them after a few weeks of being consistent with them.

ELmx479
01-27-2010, 11:42 AM
Nice presses and pull-ups.

Thanks man, I really hope my press numbers start going up more. I feel like such a gimp doing them.


Glad you had the chance to check the other place out to see what it was like...did very well up in there.

Thanks Coke, I'm glad too! Won't be going back there anytime soon, haha.


Eh, not a bad session for a s***ty gym....some good high reps on the OH press!

About the split squats, you will learn how to balance yourself the more you do them. I actually may start incorporating them into my squat day again starting next cycle. You have to use the DBs to balance yourself. It's hard to explain in words, but I actually let one DB pull me to one side or the other when I start to feel myself tipping to the one side. I got pretty good at doing them after a few weeks of being consistent with them.

That's exactly what I was doing, holding the DB's out a bit for balance. They are awesome for sure and hit muscle's that squats don't. I still have some DOMS from them on Monday.

ELmx479
01-28-2010, 07:19 AM
Thursday
Front Squat 3x5 @ 95
Dead Lift 200x5, 230x5, 260x12, 185x10
Good Morning 65x10, 85x10, 95x10, 105x10, 115x10
L Pull Up 3x5 / Hanging Leg raise 3x10

Complexes 3x6 @ 75
DL
RDL
Row
Clean
Front Squat
Push Press
Squat
GM


This workout destroyed me, in a good way of course. Front Squats are going to take some time to find the grove as they feel awkward as hell. First time trying the L pull ups and wow are they rough but I want to get good at them also. Those complexes are no joke after a hard workout. You would think they are pretty easy only doing 6 reps with light weight but that is not the case. Welp, off to work.

Coke
01-28-2010, 07:40 AM
Fine training all around, killer complexes.

Keith
01-28-2010, 11:26 PM
Nice pulling, dude! That complex looks killer. You always go into it thinking it'll be easy just because of the listed weight...

AKMass
01-29-2010, 07:53 AM
Strong lifts ELmx! You're right, our OH press is closest, but you're still stronger....For now. :ninja:

ELmx479
01-29-2010, 05:50 PM
Thanks for the props guys! Hopefully I can hit some good reps on the bench tomorrow.

ELmx479
01-30-2010, 06:00 AM
Saturday
Bench Press 145x5, 165x5, 185x8, 135x10
Incline DB Press 3x10 @ 105
DB Row 45x12, 55x12, 65x12, 75x12, 75x12
Rope Push Down 3x10


Overall a decent workout, just felt a bit weak with everything. Last time I did 185 I got 8 reps so at least I didn't go backwards. Body weight was at 198 this morning. Might hit some cardio later in the day after work.

AKMass
01-30-2010, 09:47 AM
Nice benching!

ELmx479
02-01-2010, 06:46 PM
Cycle 5, Week 2 70%x3, 80%x3, 90%x3 or more.

foam roll, warm up, bw squats, etc...
Squat
45x10
95x5
135x5
165x3
190x3
215x12 PR
185x10
165x10
145x10

Bulgarian Split Squat
3x10 per leg @ 40lbs

Romanian Dead Lift
3x8 @ 135

Calf Raise
95x10
115x10
135x10
155x8
175x8
95x15


Felt pretty good today, diet was really good. My old PR with 215 was 11 reps so when I stepped under the bar tonight I was breaking that no matter what. By the time I was done with the split squats I had a hard time walking so I did RDL's instead of GM's which I planned to do.

Keith
02-01-2010, 07:21 PM
Solid PR, dude. You've got the right attitude going into it by telling yourself you're breaking it no matter what.

Off Road
02-01-2010, 07:24 PM
Underestimate your squat max? That's a ton of reps at 90% :evillaugh:

ELmx479
02-01-2010, 07:53 PM
Solid PR, dude. You've got the right attitude going into it by telling yourself you're breaking it no matter what.

Thanks Keith, it was rough but felt awesome once I was done.


Underestimate your squat max? That's a ton of reps at 90% :evillaugh:

Haha, I know it looks that way but last time I did this program I got too ahead of myself and stalled out early. Also, I just checked back and my first week on this program I squatted 180x8 on the 5's week so I came along way in 5 months. Bench is another story :confused:

Coke
02-02-2010, 06:24 AM
Killer leg day dude.

ELmx479
02-02-2010, 06:47 PM
Killer leg day dude.

Thanks Coke! It was awesome!


Tuesday 70%x3, 80%x3, 90%x3 or more.
foam roll, band stuff, etc...
OH Press
45x10
65x5
85x3
95x3
110x9 PR
75x10

Dips
4x10

Chins
BWx10
+25x7, 6, 6
BWx8

Side Lateral Raise
3x12 @ 50lbs

Lying DB Extensions
3x10 @ 40lbs


Another PR for today so I can't complain, hope to be repping 135 here in the future. My shoulder was ok on the dips as long as I kept my elbows tucked toward my sides. Had a nice pump after this workout too!

Off Road
02-02-2010, 07:35 PM
Nice pressing. You shoulders but be well worked with all those different exercises.

AKMass
02-02-2010, 08:06 PM
Thanks Coke! It was awesome!
OH Press
45x10
65x5
85x3
95x3
110x9 PR


Dips
4x10

Another PR for today so I can't complain, hope to be repping 135 here in the future. My shoulder was ok on the dips as long as I kept my elbows tucked toward my sides. Had a nice pump after this workout too!

You're pullin away from me fast on those presses bro! You have shoulder problems too? I can't do lateral raises with my left hand cuz my shoulder is effed. Doesn't affect any other shoulder work really though. Nice chins btw.

ELmx479
02-02-2010, 08:18 PM
Thanks guys, I never had an actual shoulder injury but certain things bother my right shoulder at times. Both shoulders make some bad sounds too.

Keith
02-02-2010, 10:52 PM
Damn dude, consistent PRs as of late. Keep at it!

Coke
02-03-2010, 07:17 AM
Session is ace man, really stepping to it.

ELmx479
02-03-2010, 10:14 AM
Damn dude, consistent PRs as of late. Keep at it!

Will do :thumbup:


Session is ace man, really stepping to it.

Thanks, my diet and rest have been really good lately so it's making a difference for sure.


Wednesday
Lots of foam rolling
LISS cardio- treadmill, 30mins @ 3.5mph, inclined
Lots of stretching

I also worked on some different bench press grips using just the bar. My grip has been pinkies on the rings but I would like to move that in so I can keep my elbows tucked a tad more and put less stress on my shoulders. I ended up with thumbs length from the smooth so we'll see how that works on Bench day.

ELmx479
02-04-2010, 06:07 PM
Thursday 70%x3, 80%x3, 90%x3 or more.
foam roll, warm up, etc...
Front Squat 3x5 @ 105
Dead Lift 215x3, 245x3, 275x10, 185x10
Good Morning 75x10, 85x10, 95x10, 105x10, 115x10


Wasn't really into it today so I kept it short and simple. Finally worked into using a clean grip on the Front Squats and the bar feels more secure than the arms crossed position. I have a ton of respect for people who can use heavy weight with them for sure. I am just going to post my work sets in the future because to be honest who really cares about warm ups!

Off Road
02-04-2010, 06:34 PM
Front squats are definately a different animal. I suck at them and they make my knees hurt. Good for you for giving them a go.

AKMass
02-04-2010, 07:23 PM
Nice strong 3rd set of DLs bro! You'll definitely be progressing on 5-3-1 for a long time. Was that your first time doing front squats? I've never done them.

ELmx479
02-04-2010, 07:49 PM
Thanks guys, I worked with some front squats last winter and have not done them since. Started doing them on my deload week with 85 for 3x5 and just going to work from that to "relearn" them. They are very uncomfortable but I want to get good at them. There great for core and working on keeping a tight arch while staying upright which helps your back squat. I am going to get a video of them for a form check next week.

My goal is to run this program for 12 full months without stalling and it's looking good. I followed just what the book says and started too light. I will admit, even know the weight was on the light side I still had a hard time going over 5 reps until my body adapted to the volume.

ELmx479
02-06-2010, 09:21 AM
Saturday
foam roll, warm up...
Bench Press 155x3, 175x3, 200x5, 200x5, 135x10
Pull Up bw x 12, 10, 9
Incline DB Press 125x8, 6, 6, 90x10
DB Row 55x12, 65x12, 75x12, 85x12
Rope Push Downs 3x10 @ 50
BB Curls 3x10 @ 65


This entire workout felt pretty good. I used a new grip for the bench (thumbs length from the smooth) so I did one extra set at 90% just to get more time with the grip. Hopefully things start to come around with my bench numbers. Also, didn't have work today because of all the snow we got so my cardio will be shoveling snow for 2 hours :bang:

Coke
02-06-2010, 02:19 PM
Enormous amount of snow where I live too, this **** will be over with soon.

AKMass
02-06-2010, 02:29 PM
Sucks about the snow...We got less than an inch here, but I've done more than my share of shoveling this winter, lol. Lots of volume in that workout!

ELmx479
02-07-2010, 10:10 AM
We ended up with 18 inches of snow here so not as bad as other places. At least I got to have some fun driving threw the field behind me house. Had to test out the new tires and rear locker :evillaugh:

ELmx479
02-08-2010, 06:09 AM
Monday 75%x5, 85%x3, 95%x1 or more.
walk 10mins, foam roll, warm ups...
Squat 175x5, 200x3, 225x8, 185x10, 165x10, 145x10
Bulgarian Split Squat 3x10 @ 50 (25lb dumbbells)
Good Mornings 65x10, 85x10, 95x10, 105x10, 115x10

These 3 lifts in the same workout destroyed me. They all require so much focus and control that I had no energy left to even do calf raises. My goal with 225 was 8 reps so I stopped there, might have got 1-2 more but did not want to sacrifice form to do so.
Not sure about pressing tomorrow because my elbow has been bothering me all weekend so might hold off til Wednesday. I was actually thinking about dropping down to 3 days a week to allow more recovery while pushing each workout even harder with some drop sets and/or complexes.

AKMass
02-08-2010, 07:25 AM
Nice work! Early in the morning too... Good mornings are fitting, haha.

Off Road
02-08-2010, 08:13 AM
Exellent lifts.

Coke
02-08-2010, 09:28 AM
Good idea...3 sessions per week happens to be advantageous, so long as you don't begin neglecting certain minor movements too much.

ELmx479
02-09-2010, 05:05 AM
Thanks guys! Instead of having my lifting days set in stone I am just going to listen to my body and if I need a rest day I'm going to take it. I need to step up my intensity.

ELmx479
02-09-2010, 06:53 PM
Tuesday 75%x5, 85%x3, 95%x1 or more.
OH Press 90x5, 100x3, 115x6, 80x10
Chin Ups BWx5, +25x5, +35x5, +45x5, +55x5, +65x5 PR, +25x9, BWx10
Dips 4x10
Superset- side laterals, BB curls, DB skull crushers 3x10, 30 seconds rest between sets.


Good workout, the chins felt good today so I pushed them really hard and hit a PR, all reps were full ROM. I wanted to hit 8 reps on the press but wow what a difference 5lbs makes from last week. Just have to remember to never under estimate the toughness of the OH Press. The 6th rep wasn't too awful bad, went for the 7th and the bar just stopped half way up. I want to be repping 135 so damn bad!!!!!

AKMass
02-09-2010, 08:24 PM
Nice job on the OH press, and nice chins! I'll be repping 115 this week, but based on last weeks numbers, I'm only expecting about 4 reps. Don't worry bro, you'll be repping 135 in no time!

Keith
02-09-2010, 10:20 PM
Damn, 65x5 is sick! That's definitely more than I can do! Great overhead pressing, too. It's funny, sometimes I'll be banging them out, then out of no where, my last one will just come to a dead stop in the middle of the rep and I fail, lol. No other lift is like that, just overhead pressing. I feel you on pressing 135 for reps - I completely agree. It'll be a while before I reach that, though.

Coke
02-10-2010, 05:00 PM
Don't worry bro, you'll be repping 135 in no time!

No doubt, you will get there and some with the overhead presses and other movements as well!!

ELmx479
02-11-2010, 07:02 PM
Nice job on the OH press, and nice chins! I'll be repping 115 this week, but based on last weeks numbers, I'm only expecting about 4 reps. Don't worry bro, you'll be repping 135 in no time!

Thanks man, I love chin ups and pull ups. Good luck on the press!


Damn, 65x5 is sick! That's definitely more than I can do! Great overhead pressing, too. It's funny, sometimes I'll be banging them out, then out of no where, my last one will just come to a dead stop in the middle of the rep and I fail, lol. No other lift is like that, just overhead pressing. I feel you on pressing 135 for reps - I completely agree. It'll be a while before I reach that, though.

Thanks, I hate and love the OH Press just for that reason. It's so tempting to use some leg drive on the last rep or 2 but then it would be a push press. Just gotta keep at it.


No doubt, you will get there and some with the overhead presses and other movements as well!!

Thanks for the support Coke! I appreciate it.

ELmx479
02-11-2010, 07:10 PM
Thursday 75%x5, 85%x3, 95%x1 or more.
Front Squat 3x5 @ 115
Dead Lift 230x5, 260x3, 290x10, 205x10, 135x10
Bulgarian Split Squat 3x10 @ 50


I'm pretty sure I hate everything I did in this workout haha. The front squats are coming around other than my fingers fell like they are going to break off and I only have 2 fingers under the bar. I need to learn how to keep my hips from rising first on the DL's. I'm fine until the weight gets heavy. One more workout until the much needed deload week.

Off Road
02-11-2010, 07:22 PM
There is no way I could do justice to deads after doing front squats. Nice work.

ELmx479
02-11-2010, 07:31 PM
There is no way I could do justice to deads after doing front squats. Nice work.

Thanks man, they are not too taxing because of the light weight. I am mainly working on technique with them. I can hit full depth really easy with fronts I'm just having problems with my fingers and wrist.

Off Road
02-11-2010, 10:47 PM
Thanks man, they are not too taxing because of the light weight. I am mainly working on technique with them. I can hit full depth really easy with fronts I'm just having problems with my fingers and wrist.

I have the same problem. I usually end up doing them cross-armed.

ELmx479
02-13-2010, 09:17 AM
Saturday, 75%x5, 85%x3, 95%x1 or more.
Bench Press 165x5, 185x3, 210x4, 135x12
Incline DB Press 3x8 @ 125, 90x12
BB Rows 95x10, 135x10, 155x10,10,10, 135x12
DB Lying Tricep Extensions 3x10 @ 40

Had a good workout overall, feels like I already adjusted to the new bench grip so hopefully things start moving up. Time to get ready for a day of snowboarding :)

Keith
02-13-2010, 09:22 AM
Solid pressing, dude. Did you really press 125 lb dumbbells for 3x8? Jealous of the day of snowboarding.

Coke
02-13-2010, 12:27 PM
Like the way you are tweaking your form and being technically sound...props on the benching and all too.

AKMass
02-13-2010, 02:26 PM
Very nice benching, I can't wait to get over the 200 mark. You'll be at 225 by then lol. Have fun boarding! What mountain you going to??

ELmx479
02-14-2010, 08:30 AM
Solid pressing, dude. Did you really press 125 lb dumbbells for 3x8? Jealous of the day of snowboarding.

Thanks man, hell no I did not press 125lb bells LOL! 62.5's each. I always just put the total weigh when using DB's unless it's a single arm row. Boarding was awesome! Tons of fresh powder.


Like the way you are tweaking your form and being technically sound...props on the benching and all too.

Thanks Coke! I feel much better about the new grip and hope it brings good things while taking some stress off my shoulders.


Very nice benching, I can't wait to get over the 200 mark. You'll be at 225 by then lol. Have fun boarding! What mountain you going to??

Thanks, I really hope so but I have a really hard time progressing on the bench. You might pass me up!
I went to 7Springs in Somerset PA. It's a really nice place, within the past week they got about 40 inches of new snow so it was a blast.

JRider23
02-14-2010, 09:32 AM
wow man just read through some of your journal and you've really come a long way!!! keep up the good work

ELmx479
02-14-2010, 04:50 PM
wow man just read through some of your journal and you've really come a long way!!! keep up the good work

Thanks for stopping by, will do.


On another note, took my girlfriend to Red Lobster for Valentines day and it was freaking awesome!!! I rarely go out to eat so I did it up good. I know I put down over 2000 calories and loved every bite.

brihead301
02-15-2010, 01:54 PM
Damn man, still climbin up there nicely on the bench...I'm right around the same level as you on bench, good stuff man. First one to hit a 315 bench is the winner!

Off Road
02-15-2010, 03:16 PM
First one to hit a 315 bench is the winner!
I wanna play too.

ELmx479
02-15-2010, 09:28 PM
Damn man, still climbin up there nicely on the bench...I'm right around the same level as you on bench, good stuff man. First one to hit a 315 bench is the winner!

Thanks bri, that would be one long ass race for me. I will give it my best but I don't know if I will ever bench 315 in my lifetime.


I wanna play too.

Off Road, you will probably OH Press 315 before I bench it. LOL!


Monday- squat deload
foam roll, warm up..
Squat 95x5, 120x5, 145x5, 95x10
Split Squat 3x6 @ 40
Calf Raise 3x10 @ 95

I felt really good after this workout. At first I thought the deload week was a waste of time but I now understand the importance of them after a few months of following the 5/3/1 routine.

AKMass
02-16-2010, 08:59 AM
Just started my deload too. It's kind of nice even though I know I won't be setting any PRs. Good time to do Jed and Keith's crazy challenges. lol.

ELmx479
02-16-2010, 05:53 PM
Just started my deload too. It's kind of nice even though I know I won't be setting any PRs. Good time to do Jed and Keith's crazy challenges. lol.

Ya, it is nice to give your body and mind a rest.


Tuesday - Press Deload
OH Press 50x5, 65x5, 75x5
Pull Ups 3x5
Dips 3x5
DB Curl 3x10


It's a good thing today was a deload workout because my elbow was giving me some trouble. It acts up from time to time so it should be fine.

Coke
02-16-2010, 10:02 PM
See you are deloading this week, good deal man.

ELmx479
02-18-2010, 05:03 PM
See you are deloading this week, good deal man.

Yep, hopefully I can come back next week all rested up and hit some PR's.


Thursday - DL deload
Front Squat 85x5, 95x5, 105x5
Dead Lift 135x5, 160x5, 185x5, 135x10
Good Morning 85x8, 95x8, 105x8
Single leg calf raise 3x8

AKMass
02-18-2010, 08:11 PM
Yep, hopefully I can come back next week all rested up and hit some PR's.

You and me both, buddy. How do the weights feel to you on deloads? I feel like I still get pretty tired even though I"m using extremely light weight...

ELmx479
02-18-2010, 08:32 PM
You and me both, buddy. How do the weights feel to you on deloads? I feel like I still get pretty tired even though I"m using extremely light weight...

To be honest it feels like I didn't even do anything after I'm done, especially on the upper body days. I only take 30-60 seconds between sets on the deloads also.

ELmx479
02-20-2010, 08:23 AM
Saturday- Bench deload
Bench Press 95x5, 115x5, 135x5
Incline DB Press 3x10 @ 60 (30lb DB's)
BB Rows 3x10 @ 95
DB Lying Tricep Extensions 3x10 @ 30

Very easy workout, did a bunch of foam rolling, rotator cuff exercises, some band stuff, some push ups. I feel good and ready for next week.
Going to hit the slopes for some boarding today so that should be a good time.

Off Road
02-20-2010, 08:37 AM
Yep, hopefully I can come back next week all rested up and hit some PR's.
That's a great way to look at it. Plus, the rest makes you bigger and stronger. It's a win-win-win situation.

Keith
02-20-2010, 09:09 AM
?
Didn't I comment in here about how deloading was ghey?

EDIT: NVM, that was in AKMASS's journal. I still feel the same about it in here, though.

ELmx479
02-21-2010, 10:11 AM
?
Didn't I comment in here about how deloading was ghey?

EDIT: NVM, that was in AKMASS's journal. I still feel the same about it in here, though.

I agree, didn't Wendler name the deload weeks after you? HA

ELmx479
02-21-2010, 10:20 AM
Will be starting month 6 of the program with these training maxes.

Squat - 245
OH Press - 125
Dead Lift - 315
Bench - 225

I am actually proud of myself for making it 6 months on a routine without changing it. The goal is 1 year with out changing. I really need to hit a 1000lb raw total as I have never done so in my life. It just seems my strength gains are like a snail..

ELmx479
02-21-2010, 03:43 PM
Sunday 65%x5, 75%x5, 85%x5 or more.
foam roll, warm ups
Squats
160x5
185x5
210x15 PR
175x10
155x10
135x10

Bulgarian Split Squat
20'sx10
25'sx10
30'sx8
20'sx10

Romanian Dead Lift
95x10
115x10
135x10

Calf Raise
95x10
115x10
135x10
135x10

I felt good today so I decided to lift this evening instead of tomorrow morning. Not a big fan of squatting in the morning anyway. 210x15 was really tough but I just did my best to stay focused and tight while taking it one rep at a time. By the time I was done with the split squats I could barely walk so that was a good feeling.

Coke
02-21-2010, 05:17 PM
I am actually proud of myself for making it 6 months on a routine without changing it. The goal is 1 year with out changing.

Props on sticking with the original plan, that is not the norm to hold on so long and is quite an accomplishment...do remain a little flexible though along the way.

ELmx479
02-21-2010, 05:34 PM
Props on sticking with the original plan, that is not the norm to hold on so long and is quite an accomplishment...do remain a little flexible though along the way.

Thanks Coke! I have changed my assistance work here and there but stick to the 5/3/1 method with the main lifts. That is what I really like about this program. Other than the main lifts nothing is in stone and you can pick whatever assistance work you want or need to do as you go.