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Clover
11-01-2009, 06:07 PM
Hi everybody, I decided to make a log so I can hold myself accountable and document my lifting.

I did starting strength in the summer after years of working out in the worst possible ways. So I made some good gains with it but hit a plateau and decided to try something else.

I started 531 three weeks ago and I already love it. My beginning maxes were:

Squat: 240
Deadlift: 245
Bench: 170

All of those are actually 10 pounds less than my true 1RM but it says to take some off.

Here is my workout:

Squats 531
OHP 5x5
Pendlay Rows 5x5
Captains chair weighted leg raises 3x10

Bench 531
Powercleans - work up to heavy single
Chins 5x5


Deadlift 531
Dips 5x5
Front Squat 1x20


I'm 5'10, 21 years old, 185 pounds but unknown bf%. Its just high enough that I can't see my abs at all but I don't really have love handles or anything. I might post some pics for a good reference point.

I stopped taking creatine a few weeks ago because it doesn't do anything for me, I'm just taking a multi and fish oils.

My goal is to be 200 pounds with about the same bf% a couple months after I graduate university, so about 8 months. I'm following the "To bulk or cut" article, getting ~200 grams of protein and 3200 cals...not very clean but I'm doing the best I can on my budget. Lots of milk, eggs, and meat.

Wish me luck:clap:

Clover
11-01-2009, 06:20 PM
On my last week of workouts which is the highest in 5/3/1, I did:

Bench Press: 161 for 8 reps
Deadlifts: 231 for 9 reps
Squats: 231 for 8 reps

Chins: Can't even do 2x5 yet
OHP: 5x5 for 95 easy
Pendlay Rows: 5x5 for 115 easy
PowerCleans: 1 for 165 easy, max is 180
Dips: 5x5 with 5 pounds easy
CaptainsChair leg raises: 3x10 for 10 pounds
Front squat: 1x17 for 115, couldn't get 20 because I just did deadlifts until failure.

Clover
11-01-2009, 06:29 PM
Here is my beginning picture:
http://img199.imageshack.us/img199/2369/46792939.jpg

As you can see I don't have much upper body size and I hope to correct that by putting some serious weight on my chins, OHP, dips, and bench.

Can anybody give me a rough bf%? I was about 155 on high school graduation and I thought being 185 would be huge, but its just a normal weight so hopefully 200 or 210 will be good.

EDIT: I'd also like to do 300/400/500 one day.

Clover
11-03-2009, 12:13 PM
Deload week so squats were easy today and I added some weight to my other lifts.

Squat 150 lbs x5, 160 lbs x5, 175 lbs x5
OHP 5x5 at 105
Pendlay Row 5x5 at 125
Captains chair leg raises 12.5 lbs x 10,10, 9

Missed the last rep on leg raises so hopefully I get it next week.

Clover
11-05-2009, 09:13 PM
Bench Press 110, 120, 125 x 5
Powercleans 135x5, 155, 165, 170
Chins 2x5, 3
Prehab h-rolls 3x20 with 15s

I felt like skipping deload week because I'm so excited about hitting my next PRs but I decided not to **** with the program.

Diet

8:00AM Bagel with egg, cheese, bacon, tomato, and lettuce - 440 calories 21 grams protein
Noon Subway pizza sub, small bag of chips, bottle of coke - 1265 calories 42 grams protein
4:00PM Hot chocolate & Protein bar - 435 23 grams protein
7:00PM Nachos with cheese - ~400 calories 10 grams protein
8:00PM Orange + Gatorade - 200 calories
9:00PM Gatorade - 100 calories
10:30PM Chicken wrap with cheese + 1 litre milk - ~ 800 calories 56 grams protein

Total: 3640 calories 152 grams protein

I had class and some career testing until noon, then a project due at 7PM so I had a terrible eating day. That is probably average calories but I usually get more protein and better food, I was just stuck on campus from 8AM until 6:30PM so I had to eat junk.

Off Road
11-05-2009, 09:29 PM
Deloading sux but it is good for you. Keep up the good work.

Clover
11-08-2009, 04:30 PM
Deadlifts - 155x5, 165x5, 180x5
Dips 5x5 plus 10 pounds
Front squat 1x20 with 115

I'm going to need a dipping belt pretty soon but I don't have a credit card...maybe Ill just keep adding reps until I get one.

Diet was good, I drank 2 litres of milk before 11 oclock just because I was thirsty and the rest of the day was good too. Not writing anything down because I easily went over both my calories and protein goals. Probably in the 250 protein, 4000 calories range.

Nice knowing you deload week:hello:

Clover
11-08-2009, 04:33 PM
Deloading sux but it is good for you. Keep up the good work.

I was able to get my 20 reps in for front squats because I hadn't gone to failure on deads, so maybe the deload isn't so bad. Still had more in the tank too.

Clover
11-10-2009, 09:31 PM
Mesocycle 2 - Microcycle 1 of 4

Squats - 45x10, 135x3, 190x5, 200x5, 210x11

OHP - 45x5, 115x5, 110x5, 105x5, 100x5, 95x5

Pendlay Rows - 95x5, 135x5x5

Captains chair leg raises - bodyweight 1x10, 12.5 lbs 3x10

Felt like I could have done 15 on squats but by the 10th I had to breath a few times so I just stopped at 11.

Calories and protein goals were met so all in all it was a good day.

Now time to sleep...:drooling:

Clover
11-12-2009, 08:49 PM
Bench 45x10, 115x3, 135x5, 145x5, 152x9
Power Cleans 135x5, 155x1, 165x1, 170x1, missed 175x1
Chins bodyweight x 5, 5, 3

Weight: 188

My grip was affecting everything tonight. I couldn't get my palms to stop sweating and it made all my lifts harder. Overall pretty unhappy about this session, I wanted more out of it.

I've been making sure to drink at least one protein shake a day so I'm not having a problem getting my 200 grams of protein. Calories might be a bit low today but not by much.

Off Road
11-12-2009, 10:43 PM
Ilike that last workout. Short, simple and effective for the whole body.

Clover
11-13-2009, 07:48 AM
Ilike that last workout. Short, simple and effective for the whole body.

Its my favourite day of the week, because I really want to improve on those 3. I might still change the other workouts once I get a credit card and can buy 531. I don't have a complete understanding of the programming yet and I'm not totally satisfied with what I've created.

Clover
11-15-2009, 01:23 PM
Deadlifts - 135x5, 190x5, 205x5, 215x5
Dips - 5x6 with 10 pounds
Front Squat - 1x20 with 120 pounds
Curls - 2x6 with 35s

Still having grip issues with barbells so I only did the required 5 reps before all the skin got ripped off my palms. I'll have to look into ways to fix that, maybe carrying an ice pack to cool my hands?

Did some curls because I still had energy from only doing the required reps, and boy is 20 rep front squats an interesting choice for an ab exercise:evillaugh:

Off Road
11-15-2009, 04:00 PM
I could never hold a bar in the "rack" position for 20 reps. That must take some serious concentration.

Clover
11-15-2009, 04:26 PM
I could never hold a bar in the "rack" position for 20 reps. That must take some serious concentration.

If I didn't have this journal, I probably would have stopped at the 19th rep...the 20th was brutal and everybody was looking at me like I was stupid. I don't want to write any failures in this journal though. I'm definitely going to get much higher with these.

Off Road
11-15-2009, 05:24 PM
If I didn't have this journal, I probably would have stopped at the 19th rep...haha...Glad we could help :hello:

Clover
11-18-2009, 08:13 PM
Mesocycle 2 - Microcycle 2 of 4

Squats 45x10, 135x5, 205x3, 215x3, 225x8

Press - :bang:

Pendlay Rows - 140x5x5

Captains Chair Leg Raises - 3x10 + 15 lbs


I suck at military press...

Off Road
11-18-2009, 10:37 PM
225 x 8...4 big plates...nice job.

Clover
11-19-2009, 05:12 AM
225 x 8...4 big plates...nice job.

Thank OffRoad. Felt good to be close to my max, next month I'll be setting some PRs for squat and deadlifts.

I think I'm going to do 531 for military press because nothing else is working. Surprisingly, my shoulders have been getting bigger even though I've been on the same weight forever. Must be the other lifts.

ZenMonkey
11-19-2009, 08:57 AM
Yea man, solid squatting! and holy ****... 20rep front squats... you are loco. I imagine that is quite the ab and quad workout.

geoffsherman
11-19-2009, 12:59 PM
Good luck with 5/3/1! Everything looks good so far. Just keep in mind that assistance work is to help with the 3 big lifts, not the other way around.

Clover
11-19-2009, 04:04 PM
Yea man, solid squatting! and holy ****... 20rep front squats... you are loco. I imagine that is quite the ab and quad workout.

Thanks man. Its a killer ab workout.


Good luck with 5/3/1! Everything looks good so far. Just keep in mind that assistance work is to help with the 3 big lifts, not the other way around.

Yes I know. I plan to do BBB, but I'm really busy with school right now and can't get a credit card until next week sometime. So I haven't bought the book yet. Once I read it, I will re-examine everything.

Clover
11-23-2009, 08:43 PM
Okay so I had to wait until today to do my workout because of a four day strategy competition I was in...oh well, more rest never hurt anybody.

Bench Press: 145x3, 155x3, 162x8(or 9 cant remember)
PC: worked up to 175 and got it for a single.
Chins: 5,5,4

Found out why my grip sucked the last little while, I was using these old barbells that were really smooth. Changed to a new one that is rough and gives me some nice callouses:thumbup:

I've never benched 170 before so I'm super pumped about next week, it'll be a breeze too because 162 felt like nothing.

ZenMonkey
11-23-2009, 09:32 PM
Nice man, you should smoke 170 for at least a double, eh?

Clover
11-23-2009, 09:38 PM
Nice man, you should smoke 170 for at least a double, eh?

I'm hoping for more than that:evillaugh:.

Off Road
11-23-2009, 09:40 PM
Good job Clover.

Clover
11-25-2009, 09:05 PM
Deadlifts 205x3, 215x3, 230x6
Deadlifts 5x10 with 115
Leg Raises 5x15

+ 3 hours of walking today(1 more than usual)

Okay so I bought 531 and read it. I was surprised to see so much volume in the accessory lifts but he isn't stupid so I'll go with it.

I tried the BBB accessory lifts for deadlift day and I can definetly see how it would work so I think I'm going to continue with it. I've never had such a lower back pump in my life...

Even though its supposed to be boring, it has everything I like except for powercleans. Leg curls are kind of gay but I guess I'll do them.

Clover
11-25-2009, 09:22 PM
Good job Clover.

Thanks Off Road. I don't have any friends that are into lifting heavy so this site is a nice alternative to find support and interesting people to talk to, helps keep me motivated. How have you found BBB?

Clover
11-27-2009, 09:38 PM
Mesocycle 2 - Microcycle 3 of 4

Squat 215x5, 225x3, 237x7
Squat 5x10 with 115
Leg Curls 5x10 with 105

This workout made me feel like my legs got beaten with a baseball bat. So much volume, but I want to do this word for word the way Wendler wrote.

237 felt really good, I could have done 8 but I stop as soon as I need more than one breath in between reps. So far, so good, with 5/3/1.

Off Road
11-27-2009, 09:52 PM
Excellent squatting.

I like this place too. I lift alone in my garage, so I consider these guys my lifting partners. I get a lot of motivation from it.

Clover
11-30-2009, 08:36 PM
Bench - 150x5, 160x3, 170x4
Bench - 85x5x10
Kroc Rows - 35x5x10

Bench press felt okay tonight, although I had trouble getting tight. I've been experimenting with a wider grip and I'm liking it more and more. I have my wedding fingers touching the rings which is pretty wide for me since I'm thin.

I've never done those kind of rows before and I went way too light with them. Wendler says they are great for deadlifts and bench press so I'll keep doing them.

Overall a good and very simple session. I'm definitely the oddball at my gym as far as workouts go:D

Off Road
11-30-2009, 09:20 PM
If being an oddball means making progress...I say hooray for the oddballs :clap:

Clover
11-30-2009, 09:46 PM
If being an oddball means making progress...I say hooray for the oddballs :clap:

Making progress is another reason I'm an oddball at my gym;)

Clover
12-02-2009, 08:31 PM
Powercleans 135x4(warmup)
Deadlifts 220x5, 230x3, 242x6
Deadlifts 120x5x10
Leg Raises 5x10(3 sets with 5 pound weight, 2 sets without)

Deadlifts felt good tonight. I've been using my OLY shoes and so far like them better than my adidas even though they have a huge heel. The firm heel makes all the difference.

The accessory deadlifts were harder than the main lift, for more than one reason. First my back was just ridiculously pumped up and had that burning feeling. Second, because I had to listen to some bimbo gushing over how much more weight her boyfriend was lifting than me,260 pound rack pulls with straps lol...I'll have to bring some headphones next time for these losers.

ZenMonkey
12-02-2009, 08:35 PM
Nice work today! Solid pulling.

I cant decide if I like DLing in my OLY shoes or in my chucks... I did OLY last week and chucks today... still cant decide.

Clover
12-02-2009, 08:44 PM
Nice work today! Solid pulling.

I cant decide if I like DLing in my OLY shoes or in my chucks... I did OLY last week and chucks today... still cant decide.

Thanks Zen. My adidas are pretty much chucks so I know what you mean. The OLY shoes are more solid, but put me in a worse position...I just decided that I like the firmness more than the good position so I'm going to keep it that way. Barefoot would be nice if it was allowed at my gym.

Off Road
12-02-2009, 08:45 PM
The 5x10 deadlifts after the main sets are really brutal. That's why I only do 3x10 woth 65%. But, I'm a sissy.

ZenMonkey
12-02-2009, 08:46 PM
Thanks Zen. My adidas are pretty much chucks so I know what you mean. The OLY shoes are more solid, but put me in a worse position...I just decided that I like the firmness more than the good position so I'm going to keep it that way. Barefoot would be nice if it was allowed at my gym.

Yea... I like more quad engagement in my DL but that might be from years of OLY lifting in OLY shoes.

Clover
12-02-2009, 08:52 PM
Yea... I like more quad engagement in my DL but that might be from years of OLY lifting in OLY shoes.

I would never have even tried it if I hadn't read Rippetoes Analysis of Deadlift. He mentions that he likes his OLY shoes better because of the quad engagement so that's actually why I tried it.

Clover
12-15-2009, 08:17 PM
Mesocycle 3 - Microcycle 1

New format: Four day BBB template, 3 days a week. As in:

ABC
DAB
CDA
BCD
DELOAD

---------- workout ----------------

Press(5 reps) 85,90,95
Press(5x10) 55
Chins 5,3,3,2,1
Barbell Curls(5x10) 40

---------- comments ---------------

Forgot to go all out on my last set, oh well.

Clover
12-17-2009, 08:07 PM
---------------- workout --------------------------------

Deadlift - 200x5, 210x5, 225x8
Deadlift - 5x10 - 135 (couldn't even stand up after these)
Leg Raises - 5x10 - 5

--------------- comments -------------------------------

Probably could have done a lot more if my hands weren't sweaty. They jack up the temperature in the gym to make people think they are working hard...

Hoping they don't screw me over during the holidays and close for like two weeks but it seems like something they'd do.

Off Road
12-17-2009, 09:52 PM
Nice work. 5x10 deadlift is brutal.

Clover
12-21-2009, 09:46 PM
------------------ workout --------------------
bench 140x5, 150x5, 160x8
bench 5x10 - 95
kroc rows 5x10 - 50

------------------ comments -----------------

Worst spotter ever:bash:

Good workout though, lots left in the tank on bench but the guy racked it for no reason. Made the 5x10 too easy for me.

New PR in age today:moon:

Clover
12-24-2009, 02:03 PM
--------------------- workout ------------------------
Squat 195x5, 215x5, 225x7
Squat 135x5x10
Leg Curls 90x5x10

--------------------- comments ----------------------

I worked out at 2PM and had only had a glass of milk for food intake by that time so I'm very surprised I even finished this workout. Weird leg curl machine too, it had an oval shaped spool on it that made it harder in certain parts of the lift...

I think I'm going to lie down for the rest of the day after those squats:drooling:

Off Road
12-24-2009, 04:13 PM
NICE SQUATS :thumbup: Good for you...

Clover
12-24-2009, 06:47 PM
NICE SQUATS :thumbup: Good for you...

Thanks Off Road, it will be interesting to see how my body responds to this volume.

Clover
12-28-2009, 12:13 PM
Microcycle 2
--------------------- workout -------------------------
OHP 90x3, 95x3, 100x9
OHP 55x5x10
EZ Bar Curlz 50x5x10

--------------------- comments ------------------------

Good workout. Started pretty low on OHP and this is the first cycle I've done them so they were pretty easy, had a bit left in the tank too after I did 9.

Replaced chin ups with curls since people were using the chin-up bar for way too long.

Coke
12-28-2009, 10:13 PM
Been keeping on track very well, gonna be getting compliments this summer at this rate man.

Clover
12-31-2009, 08:58 AM
Thanks Coke. I hope 2010 is good to me.

---------------------------- workout ----------------------------

Deadlifts 215x3, 225x3, 240x6
Deadlifts 135x5x10
Leg Raises 5x15 bw

---------------------------- comments --------------------------

Trained at a gym that is more friendly to powerlifting which was fun, I think I'm going to join it in the summer. My diet is just horrible and I can't wait to get back to school. My parents live in the country and I have to buy my own food, so walking 20 miles to a grocery store in freezing weather isn't going to happen.

Coke
01-01-2010, 07:21 PM
Solid effort bro.

Off Road
01-01-2010, 10:07 PM
20 mile walks...you'd have to buy a lot of extra food to make up for that :evillaugh:

Clover
01-03-2010, 04:02 PM
Solid effort bro.

Thanks Coke, I'm really happy with the progress so far.


20 mile walks...you'd have to buy a lot of extra food to make up for that :evillaugh:

My dad ended up driving me to my mom's restaurant that day, all the free food I could eat:burger:

Clover
01-03-2010, 04:04 PM
------------------ workout ---------------------
Bench 145x3, 155x3, 165x5
Bench 100x5x10
Kroc Rows 3x10(60s), 2x10(55s)

------------------ comments -------------------

Wasn't feeling strong today, although it was still a decent session. Now I have to start eating a lot more.

Coke
01-04-2010, 09:21 AM
Been setting a new PR every time out as of late, props.

Clover
01-06-2010, 07:46 PM
-------------------------- workout --------------------------

Squats 210x3, 220x3, 235x6
Squats 140x5x10
Leg Curls 110x5x10

Bodyweight: 190 :eek:

------------------------- comments ------------------------

Not feeling strong, christmas break got me out of my groove. I'm a little worried about next week for bench, squat, and deadlift since I've never put that much weight on the bar for each of those...diet will be really important.

Clover
01-06-2010, 07:47 PM
Been setting a new PR every time out as of late, props.

Thanks Coke. Next week is the real test for me, I'm going to stay focused.

Off Road
01-06-2010, 08:32 PM
Eat up and bust out some PRs :hello:

Coke
01-07-2010, 08:13 AM
Training very smartly with mainly major movements, you should be fine and keep a nice stride with everything.

Clover
01-08-2010, 08:05 PM
Microcycle 3
--------------------- workout -----------------------

Press 95x5, 100x3, 105x8
Press 5x10 w 60
Chins 4, 3, 3, 2, 1

-------------------- comments ----------------------

Had to clean the weight up because the squat racks were busy, so I probably could have done more if the set up was better. Either way I got 7 more than required so it was a good day.

There was a guy behind me doing 20 lb dumbbell curls with a belt ha ha :windup:

Thanks for stopping by guys! I'll put in my best effort this week and then its deload again.

Off Road
01-08-2010, 08:56 PM
Nice job Clover, making do with what you have available. Good pressing.

Clover
01-11-2010, 08:16 PM
--------------------------- workout -------------------------

Deadlifts 225x5, 240x3, 250x6
Deadlifts 4x10, 1x8, with 140
Leg Raises 5x10 with bodyweight

--------------------------- comments ----------------------

**** YES!!! New PR!!!

was totally gassed after the heavy set though

Coke
01-12-2010, 01:25 AM
Props on those deads man.

Off Road
01-12-2010, 06:46 AM
Congrats on the PR.

brihead301
01-12-2010, 10:41 AM
Wait? You don't wear a belt when doing 20 lb. DB curls? You idiot! haha.

Nice work in here man, always nice to see a fellow 5/3/1er building up some strength! It looks like you are making some steady progress in here.

Clover
01-12-2010, 07:57 PM
Props on those deads man.


Congrats on the PR.

Thanks guys, I was really pumped in the gym, people were laughing lol...


Wait? You don't wear a belt when doing 20 lb. DB curls? You idiot! haha.

Nice work in here man, always nice to see a fellow 5/3/1er building up some strength! It looks like you are making some steady progress in here.

Thanks man! I'm not advanced enough to do curls:evillaugh:

Clover
01-13-2010, 07:50 PM
---------------------- workout ---------------------------
Bench 155x5, 165x3, 175x2 :(
Bench 95x5x10

Kroc Rows
70 lb DB: 9L, 14R
60 lb DB: 15L, 15R
50 lb DB: 11L, 11R

---------------------- comments ------------------------

Disappointed about my bench press, thought I could get 3 or 4 reps. I'm still going to increase it because I didn't feel that today was a good representation of my strength, for many reasons that I won't go into.

I'm going to make some incremental changes to BBB in order to make it more Clover-friendly lol. Here they are:

1. 5x10 bench press --> 3x12 bar dips
2. 5x10 kroc rows --> max out heavy dumbbell with drop sets(like today)
3. 5x10 chins --> start adding weight doing singles

Rationale:

1. I'm not really getting anything out of high rep bench press, and I loved dips while I was doing them before. They are the only exercise that I really felt worked my chest.

2. This is how Matt Kroc does them and after trying it out today, I understand why.

3. I can't do 5x10 and I'm stagnating. Adding weight while doing singles works for me.

Off Road
01-13-2010, 08:01 PM
Just a suggestion...you might want to drop some of the assistance volume on your 5/3/1 day. You are already pushing very hard with high intensity on the main lifts. Adding a bunch of volume to that can crash your other PR attempts later in the week. Just a suggestion and maybe worth trying...

Clover
01-13-2010, 08:06 PM
Just a suggestion...you might want to drop some of the assistance volume on your 5/3/1 day. You are already pushing very hard with high intensity on the main lifts. Adding a bunch of volume to that can crash your other PR attempts later in the week. Just a suggestion and maybe worth trying...

Edit:Oops, I misinterpreted that the first time I read it.

The deadlifts definitely took alot out of me and I am feeling a little overtrained. One of the reasons I thought this wasn't a good representation of my strength is that I'm having heart palpitations...I get them sometimes for a couple weeks at a time and it might be because of the training.

I think I might drop all the assistance work on the 3rd cycle.

Clover
02-08-2010, 08:54 PM
-------------- workout -------------
Press 85x5,90x5,100x7
Dips 3x5
Curls 2x6 - 35s (**** wouldn't get out of the way so I could do chins)

---------------------------------------
Can't believe its been a month since I've worked out. I've hated myself over that time period, got a nasty cold and couldn't figure out my damn heart palpitations. Oh well, deloading my squats, bench press, and deadlift 10 pounds and getting back to SFW!

Coke
02-09-2010, 08:31 AM
**** happens dude, we all been there...keep at it and you will be at a level you appreciate by summer.

Clover
02-10-2010, 08:53 PM
-------------------- workout ------------------------
Deadlift 205x5,210x5, 225x7(easy as pie)
Goodmornings 3x12 w 50
Leg Raises 5x15

-------------------- comments --------------------
Back on track. Not sure what I will do for accessory work, I think BBB destroyed me because I went from virtually no volume to tons of volume. Maybe BBB but accessory work as 3x10 and then on 531 week, I'll just lay off the accessory work completely. Comments or suggestions very appreciated. Thanks for stopping by Coke!

Off Road
02-10-2010, 09:05 PM
"Easy as pie". That's good to hear. Welcome back.

Clover
02-10-2010, 09:29 PM
"Easy as pie". That's good to hear. Welcome back.

Thanks, its good to be back. Haven't lost any deadlift strength, next cycle I'll be back where I was last month.

Clover
02-13-2010, 11:19 AM
----------------- workout (yesterdays) -----------------
Bench 130x5,135x5, 145x6 (no spotter, could have done a few more)
Kroc rows, 15x50,14x45,14x40
Tricep Extensions 3x12, 40 lbs

----------------- comments -----------------------------
Its all good in da hood:clown:

Coke
02-13-2010, 01:09 PM
Its all good in da hood

We know that's right, lol - glad to see you on track.

Clover
02-17-2010, 09:21 AM
----------------- workout(last night's) ---------------------
Squat 180x5,185x5, 205x7
Leg Curls 3x12 - 135 lbs
Back Extensions 3x12, 15 lbs
Sit ups 2x8, 10 lbs
------------------- comments ---------------------

Squats weren't hard but didn't feel great. Everything else was good!

brihead301
02-17-2010, 10:10 AM
From these last few sessions it seems that you are managing the weights pretty easily, which means you are getting stronger....keep it up man!

I'm definately noticing some improvements from doing this 5/3/1 as well. You really start to notice the difference once you are using weights on your 5/5/5 days that you previously were using on the last set of the 5/3/1 day. It's awesome!

Off Road
02-17-2010, 12:36 PM
Great job you're doing Clover. Keep on going.

StLRPh
02-17-2010, 01:25 PM
Good job getting back at it. I justed started 5/3/1 last week and think I'm going to really enjoy it.

edit - just checking out your first post on the log. We're starting at pretty much the same weights so its definitely interesting to keep up with your progress.

Coke
02-17-2010, 04:42 PM
Staying on the move dude, looks tight.

Clover
02-18-2010, 10:14 PM
brihead OffRoad StLRPh Coke

Thanks for the support guys! I'm feeling better and better lately.

------------------- workout ------------------------
Press 90x3,95x3,105x7 (easy)
Chins(with DBs) - singles - 15, 20, 25, 30
Dips - 3x5
------------------- comments -------------------

My press felt great, could have done a few more reps. I really like the weighted chins better than high volume bodyweight chins. Hopefully I can make some actual progress with chins now.

StLRPh
02-19-2010, 06:14 AM
solid workout and good luck with the chins

Clover
02-19-2010, 07:36 PM
--------------- workout --------------------
Deads 210x3, 225x3, 240x7
Situps with 10 lb plate - 2x12, 1x8 (these were humbling with the weight behind my head)
Mobility work
--------------- comments ----------------
Bought some stuff that dries my hands and damn does it work well, next best thing to chalk. My deads felt great. Too busy to do anything else tonight so I skipped out early. Thanks for the comments!

StLRPh
02-19-2010, 08:00 PM
Great job on the deadlifting

Off Road
02-20-2010, 07:52 AM
Weight behind the head on sit-ups is brutal, isn't it? I hate them, but do them. Nice deads too.

Coke
02-20-2010, 09:20 AM
Like the sit-ups and deads dude.

Clover
03-01-2010, 08:12 PM
-----------------workout------------------
Bench 135x3, 145x3, 155x5
Kroc Rows - 55x15, 50x15, 45x15
Tricep Extensions - 3x15x40
---------------- comments ------------

Don't worry guys, I didn't fall down a well:evillaugh:

4 exams and 1 case in the last week and I just couldn't make time to workout. Still WANNABEBIG!

Off Road
03-01-2010, 08:14 PM
Get 'em in when you can.

Clover
03-01-2010, 08:14 PM
Great job on the deadlifting


Weight behind the head on sit-ups is brutal, isn't it? I hate them, but do them. Nice deads too.

I got stuck half way up trying to fight those, didn't work out lol but they were good.


Like the sit-ups and deads dude.

Really appreciate the support guys. This new layout makes it hard for me too see on my little netbook, I'll find your journals though!

StLRPh
03-02-2010, 06:05 AM
Gotta focus on your school as well. Good job with the bench and getting back to it.

brihead301
03-02-2010, 07:22 AM
Last few sessions looking great man! Much respect to being able to stick with it and still do well in school. Keep up the good work!

Clover
03-03-2010, 08:16 PM
------------------- workout ------------------
Squat 205x3, 215x3, 230x6
Leg Curls 3x12 105 lbs
Curls 3x15 40 lbs
Sit ups 3x8 10 lbs
-------------------- comments -------------
I'm feeling good and starting to get back into the groove. I think I'm going to do press on the same day as squats to shorten the cycle a little since I'm not doing so much volume. It feels like too much time in between lifts.

Clover
03-03-2010, 08:17 PM
Gotta focus on your school as well. Good job with the bench and getting back to it.


Last few sessions looking great man! Much respect to being able to stick with it and still do well in school. Keep up the good work!

Thanks fellas!

Clover
03-03-2010, 08:20 PM
Oh ****! I did my squat session for the third week instead of the second:confused: Oh well, maybe I just won't deload as much lol

Off Road
03-03-2010, 09:24 PM
Nice reps Clover.

Coke
03-03-2010, 09:47 PM
Glad to see you are on track with that fine effort man.

Clover
03-05-2010, 08:27 PM
---------------- workout ------------------------
Press 5x100, 3x105, 8x110
Chins 2x15s, 2x20s, 1x25s
Arnies 3x10 25s
---------------- comments -------------------

Press felt really good, could have done more but my lower back was the weak link.

Clover
03-05-2010, 08:28 PM
Nice reps Clover.


Glad to see you are on track with that fine effort man.

Thanks guys.

Clover
03-08-2010, 08:23 PM
-------------------- workout ---------------------
Deadlifts 5x225, 3x240, 5x250

-------------------- comments -----------------

Cutting out all accessory work on 531 week, forgot to do that for military press day. Deadlifts didn't feel great but my diet sucked today, consisted mostly of coffee.

Off Road
03-08-2010, 08:45 PM
Nice. 10 more pounds and you only lost 2 reps.

Coke
03-08-2010, 10:35 PM
Good job the past couple of workouts bro.

StLRPh
03-09-2010, 06:06 AM
Very solid work for your last week.

brihead301
03-09-2010, 06:21 AM
Nice deads and OH presses man! Interesting that you decided to cut out assistance work on the 531 week. In my opinion, that week is less taxing then the 555 or 333 week. See how it goes though. Good job!

Off Road
03-09-2010, 08:19 AM
Interesting that you decided to cut out assistance work on the 531 week. In my opinion, that week is less taxing then the 555 or 333 week. See how it goes though. Good job!
But it has the highest poundage, so by default the intensity will be higher.

Clover
03-09-2010, 09:14 AM
Good job the past couple of workouts bro.


Very solid work for your last week.


Nice deads and OH presses man! Interesting that you decided to cut out assistance work on the 531 week. In my opinion, that week is less taxing then the 555 or 333 week. See how it goes though. Good job!


But it has the highest poundage, so by default the intensity will be higher.

Thanks guys. I find the 333 week to be the easiest and 531 the hardest. The look something like this:

5x210, 5x215, 5x225

3x215, 3x225, 3x240

5x225, 3x240, 5 - 7 x250

Off Road
03-09-2010, 09:45 AM
Something that I like to do is just drop one set from the accessory lifts during the 5/3/1 week. That way you are reducing the volume but still getting some work in.

Clover
03-10-2010, 07:48 PM
------------------ workout ---------------------
Bench 5x140, 3x150, 5x160 (could have done probably 7 or 8)
Kroc rows - 60 x 20, 65x8
Tricep Extensions - 40 x 2x12
------------------ comments ----------------
Forgot that I dropped the accessory work....I'm not good at remembering things. I will walk to the kitchen to get a fork and by the time I get there(10 seconds), forget completely why I even went to the kitchen.

Going to drink more milk now...

skinny99
03-10-2010, 08:53 PM
MMMMMMMMMM..... Milk!!!!!

Don't worry about forgetting,you will be OK!

Off Road
03-10-2010, 09:11 PM
Very nice.

Coke
03-11-2010, 12:56 AM
Session looks nice... hope your brother is still training too man, lol.

Clover
03-11-2010, 09:36 AM
MMMMMMMMMM..... Milk!!!!!

Don't worry about forgetting,you will be OK!

I make do lol


Very nice.

Thanks OR.


Session looks nice... hope your brother is still training too man, lol.

Thanks Coke. I don't know if he is, I live 6 hours away from him. I'm going home for the summer and I'll put him through boot camp:evillaugh:

Clover
03-12-2010, 08:25 PM
--------------- workout ---------------------
Squat 5x225, 3x235, 2x240
Press (deloaded) - 65 x 3x5
--------------- comments ----------------
Didn't go balls out on squats because I accidentally did my 531 weights last week for squats. Easy and quick workout, too many friday night club guys getting their pump before they go gel their hair and do jager bombs.

Clover
03-12-2010, 08:27 PM
LOL I accidentally bumped the weight up more than I wanted to...**** I need to get my head out of the clouds.

Off Road
03-12-2010, 11:45 PM
Lol at the club guys...nice squatting with the extra weight. That should be a confidence booster.

Coke
03-13-2010, 08:29 AM
Fine squats, way to be stepping to it dude.

Clover
03-19-2010, 09:04 PM
----------------------- workout ---------------------
Deads 205x5, 220x5, 235x8
Bulgarian SS 65x 2x10 - lol at the weight
Leg Raises 3x10
---------------------- comments -----------------

Got a nasty cold that I'm still recovering from. My throat was so sore on wednesday that I couldn't speak. This is odd since I never get sick and I've gone through all this crap over the last few months. At least it was on a deaload week and I didn't miss any real workouts. Plus my doctor told me on monday that my heart is 100% and everything is good so no more worries about that at least.

Clover
03-19-2010, 09:05 PM
Lol at the club guys...nice squatting with the extra weight. That should be a confidence booster.


Fine squats, way to be stepping to it dude.

Thanks guys!!

StLRPh
03-20-2010, 06:03 AM
Good news from the Doc. Enjoy the deload

Clover
03-22-2010, 08:50 PM
--------------------- workout ----------------------
Bench 135x5, 140x5, 150x8
Kroc rows 70x15, 75x8
Tricep Extensions 50x3x10
--------------------- comments -----------------
Fun workout! My arms were hella pumped :evillaugh:

skinny99
03-22-2010, 08:54 PM
Lookin strong man!

StLRPh
03-23-2010, 06:05 AM
Simple and effective, great workout!

brihead301
03-23-2010, 06:22 AM
Good to hear you're doing well brotha!

Nice last few sessions there...deloads are just as important as the actual waves!

Coke
03-23-2010, 08:44 AM
My arms were hella pumped

Great news guy, lol.

Off Road
03-23-2010, 08:58 AM
Nice job keeping the rows up with the benching.

Clover
03-23-2010, 07:43 PM
Lookin strong man!


Simple and effective, great workout!

Thanks guys!


Good to hear you're doing well brotha!

Nice last few sessions there...deloads are just as important as the actual waves!

Thanks man! I just stayed home for two of my deload days since I had a cold, otherwise I would have been in the gym for sure.


Great news guy, lol.

Gotta get the pump lol


Nice job keeping the rows up with the benching.

Thanks O R. I'm loving those rows. I sure probably be doing higher reps but I'm just enjoying lifting some heavy ass weight. I really want to get to the 100 lb dumbbells.

Clover
03-24-2010, 09:43 PM
------------- workout ---------------
Press 90x5, 95x5, 100x10
Squat 190x5, 205x5, 210x8
Chins 15 db x 3, 20 db x 3, bodyweight x 3
------------- comments -----------
Press was feeling really strong and it was awesome just throwing up that weight. I can't wait to do 135, that'll be great. Squats felt okay, nothing special. Chins were tiring because it was so late by the time I did them...20 minutes to get into the curl rack.

Coke
03-25-2010, 06:00 AM
Doing real well in here Clover.

skinny99
03-25-2010, 07:54 AM
Good work man!

Clover
03-26-2010, 09:48 PM
Doing real well in here Clover.


Good work man!

Thanks for the support guys!

------------------- workout ------------------------
Deadlift 225x3, 230x3, 250x7
Leg raises 5x15
Bulgarian Split Squats 2x10 - 65 lbs
------------------ comments --------------------
Those spilt squats are really hard. I just have terrible endurance that doesn't last beyond 8 reps in my lifts. My lungs are burning and so were my muscles...even got a little woozy after my last set.

Drinking lots of milk lately:)

Mark!
03-26-2010, 09:58 PM
Good stuff here bro! Keep at it.

StLRPh
03-27-2010, 06:13 AM
Great job!

Off Road
03-27-2010, 08:00 AM
You've got that 135 in ya, no doubt.

Coke
03-27-2010, 07:47 PM
Looking very nice guy.

Clover
03-29-2010, 09:05 PM
Good stuff here bro! Keep at it.


Great job!


You've got that 135 in ya, no doubt.


Looking very nice guy.

Thanks fellas!

---------------------- workout --------------------------
Bench 140x3, 150x3, 160x5
Kroc Rows - 80 lbs x 10, 55 lbs x 20
DB Tricep Extensions - 35 lbs x 20
---------------------- comments ----------------------

I tweaked my left shoulder a bit doing tricep extensions last time and it wasn't feeling great today so I took it a little easy with bench today. The dumbbell tricep extensions feels a lot better for my shoulders so I'm gonna keep doing those instead of barbells.

Coke
03-29-2010, 09:16 PM
Good deal working around the banged up shoulder bro.

brihead301
03-30-2010, 07:05 AM
Haha, welcome to the hell of the bulgarian split squats!!!! They are definately killer!!!

You should see this one exercise that the new rules of lifting book had in it...it was bulgarian split squat + overhead press. As soon as you finish one rep of the BSS, you immediately do an OH press with the dumbells....talk about a lung burner!!

Good work these last couple sessions brotha!

Clover
04-04-2010, 12:00 PM
Good deal working around the banged up shoulder bro.

Thanks Coke. Its feeling a lot better now.


Haha, welcome to the hell of the bulgarian split squats!!!! They are definately killer!!!

You should see this one exercise that the new rules of lifting book had in it...it was bulgarian split squat + overhead press. As soon as you finish one rep of the BSS, you immediately do an OH press with the dumbells....talk about a lung burner!!

Good work these last couple sessions brotha!

I can barely balance just with BSS lol...I would definitely hurt myself doing that. What I'd really like to do are these:
TWvIu7s-vIM
HOLY HELL!! I tried just doing them with no weight and fell over each time.

------------------- workout microcycle 2 ----------------------
Press 95x3, 100x3, 110x8
Squat 205x3, 215x3, 230x5
Chins 4 x +15, 3 x +17.5, 2 x +20, 4 x bodyweight
----------------- comments -------------------------------------

Couldn't get to the gym wednesday, then my gym was closed friday so I went today instead. I'll get back in on tuesday I think.

My press feels great, shoulder isn't bugging me anymore. I could have done more but I did all 8 in one breath. Squat felt harrrddd...not used to lifting this early.

Last week of university forever!! Happy Easter everyone :)

Coke
04-05-2010, 10:47 AM
Amazing what that dude can do, checked out his other vid too.

Clover
04-07-2010, 09:08 PM
--------- workout microcycle 3 ------------

Deadlifts 230x5, 250x3, 260x5

------------ comments ---------------------
Short and sweet. I'll hit a new max next month for deadlifts.

Off Road
04-07-2010, 09:54 PM
I like 'em short and sweet. Nice job getting the important stuff done.

Mark!
04-08-2010, 01:06 AM
Awesome stuff Clove. That dude doing the pistol squats...holy crap that's impressive!

StLRPh
04-08-2010, 05:51 AM
Sometimes the short sessions are the most productive

Coke
04-08-2010, 11:47 AM
Great abbreviated day with the deads.

Clover
04-09-2010, 08:28 PM
-------------- workout microcycle 3 ------------------
Bench 150x5, 160x3, 166x4 (meh...)
Kroc Rows 65x20, 55x20
Tricep Extensions 30 x 3x15
--------------- comments ------------------------------
Not proud of the bench...my main problem is that I'm not eating right. That is the toughest part of this whole thing.

I'm still going to go up next cycle for bench. If I get less than 4 reps I'll deload.

Clover
04-09-2010, 08:29 PM
I like 'em short and sweet. Nice job getting the important stuff done.


Awesome stuff Clove. That dude doing the pistol squats...holy crap that's impressive!


Sometimes the short sessions are the most productive


Great abbreviated day with the deads.

Thanks for stopping by guys, I appreciate it!

Off Road
04-09-2010, 08:48 PM
Eat! :)

Coke
04-10-2010, 03:50 AM
It will get better for you dude...need to start experimenting with your meals and protein drinks.

Clover
04-12-2010, 08:54 PM
---------------- workout microcycle 3 ---------------------

Press 100x5, 110x3, 115x6
Squat 215x5, 230x3, 240x6
Chins bodyweight x 7

---------------- comments -----------------------------------

Great workout. Had one more rep in the tank for both press and squats. Felt so strong and its because I've been eating perfectly the last few days.

Now deload week...:boring:

Clover
04-12-2010, 08:56 PM
Eat! :)

I've been following this to a T.


It will get better for you dude...need to start experimenting with your meals and protein drinks.

I couldn't afford protein supplements until a few days ago when I got my tax return. Now I'm back to around 200 grams a day.

brihead301
04-13-2010, 07:50 AM
Those pistol squats look pretty damn crazy!!! I'd like to give those a shot.

Nice sessions these last few.

I couldn't live without my protein....I literally can't wait to eat my breakfast everyday because I love it so much. It really helps with the gains too.

Clover
04-15-2010, 02:34 PM
Those pistol squats look pretty damn crazy!!! I'd like to give those a shot.

Nice sessions these last few.

I couldn't live without my protein....I literally can't wait to eat my breakfast everyday because I love it so much. It really helps with the gains too.

I wish I could love breakfast...but I never ate breakfast until I started lifting to be honest. It sort of makes me feel sick if I eat right after I wake up.


Oh and thanks to StLRPh's thread on the main board, I've realized that the percentages I've been using are completely wrong and have made it much harder for myself. For example, here is my last dealift day:

240x5, 250x3, 260x6

and here is what its supposed to be:

205x5, 230x3, 260x?

DAMN. :moon:

StLRPh
04-15-2010, 02:55 PM
I wish I could love breakfast...but I never ate breakfast until I started lifting to be honest. It sort of makes me feel sick if I eat right after I wake up.

Oh and thanks to StLRPh's thread on the main board, I've realized that the percentages I've been using are completely wrong and have made it much harder for myself. For example, here is my last dealift day:


I'm the exact same way with breakfast. I've found that something that is mostly protein and fat works for me but if I get a lot of carbs, especially sweeter things, I feel nauseous for a few hours.

There are two different sets of percentages for sets 1 and 2 that I know of from Jim's actual books. The one that I use is the most recent and the one that he recommends now.

Glad it was helpful. Now set some more PRs :)

Clover
04-15-2010, 03:01 PM
I'm the exact same way with breakfast. I've found that something that is mostly protein and fat works for me but if I get a lot of carbs, especially sweeter things, I feel nauseous for a few hours.

There are two different sets of percentages for sets 1 and 2 that I know of from Jim's actual books. The one that I use is the most recent and the one that he recommends now.

Glad it was helpful. Now set some more PRs :)

I just have a protein shake in the morning, it works okay but I can't drink too much milk.

There are two percentages, but mine was still harder than both of them. Both of them have 75% 85% 95% for the sets on the third week...mine were 85% 90% 95% because I read it left from right instead of top to bottom. Oh well, at least now I can do some higher reps for the last set.

StLRPh
04-15-2010, 04:07 PM
What kind of protein are you using? May want to try another brand.

Clover
04-15-2010, 05:13 PM
The protein and milk are good any other time of day so they aren't that much of a problem. I use Allmax Allwhey though because its pretty cheap, has 25 grams of protein per serving, and tastes good.

I'd use Atlarge but I'm in Canada so it would cost too much to ship.

Clover
04-19-2010, 09:29 PM
----------------- microcycle 1 | mesocycle 5 -----------------------

Deadlifts 185x5, 210x5, 240x9
BSS 75x10, 75x10
Leg Raises 5x10 w 10lb

-------------------------- comments ---------------------------------------

The lighter sets to start makes a huge difference. I don't think I've ever done 9 reps for any weight in deadlifts so I don't need to check if thats a PR for 240 :)

All around good day. Did well on my first exam that I studied 20 minutes for. You either know the material or you don't :)

Off Road
04-19-2010, 09:54 PM
9 big reps...nice job!

Clover
04-19-2010, 09:56 PM
9 big reps...nice job!

Thanks Off Road!

Mark!
04-19-2010, 10:26 PM
Definitely. 9 solid reps. Good stuff.

From an earlier post, breakfast used to make me sick to my stomach after eating right after waking up, but I just got used to eggs and sausage or bacon in the morning.

StLRPh
04-20-2010, 05:50 AM
Solid work in the pulls. Good luck with exams.

brihead301
04-20-2010, 06:53 AM
Nice job on the 9 reppers....ya man, once you exceed the 5 rep point, it becomes a battle of willpower. That's why I like the 5/3/1 routine so much, because I'm constantly testing my will to hit more and more reps!

Good stuff!

Coke
04-20-2010, 11:52 AM
Wow man, did very well with the high rep deads.

Clover
04-21-2010, 08:37 PM
Definitely. 9 solid reps. Good stuff.

From an earlier post, breakfast used to make me sick to my stomach after eating right after waking up, but I just got used to eggs and sausage or bacon in the morning.

I could eat bacon any time of day :drooling:


Solid work in the pulls. Good luck with exams.

Thanks man.


Nice job on the 9 reppers....ya man, once you exceed the 5 rep point, it becomes a battle of willpower. That's why I like the 5/3/1 routine so much, because I'm constantly testing my will to hit more and more reps!

Good stuff!

Thanks brihead. I was considering grinding out a few more reps but I wouldn't be able to do the split squats after. I'm still sore from the high reps.


Wow man, did very well with the high rep deads.

Thanks Coke!

Clover
04-21-2010, 08:42 PM
------------------ mesocycle 5 microcycle 1 ----------------------

Bench 115x5, 135x5, 150x8
Kroc Rows 85x8, 50x30
JM Presses 50x10, 50x10, 50x10

------------------- comments ----------------------------------------

I had no spotter for bench press, although I could have asked the guy admiring his left bicep in the mirror lol.

JM Presses rule. They are going to be my accessory work for bench press from now on.

PR in weight today: 191

When I was at 150, I thought 170 would be huge. Now I'm thinking 210 before I cut some fat off.

Coke
04-21-2010, 10:21 PM
Good deal on continuing to bulk up, you can always lean out later.

Mark!
04-22-2010, 04:39 AM
haha, I don't know, if he was anything like I've seen most guys admiring themselves in the mirror won't pry themselves away from it long enough. Solid work bud.

Off Road
04-22-2010, 07:32 AM
Ya, I'd skip the mirror guy for a spot too.

brihead301
04-22-2010, 07:36 AM
Congrats on hitting the weight PR man!!!! a 40+ lb. mostly muscluar weight gain is awesome!!!

Just wondering, I noticed that you said you were working from the wrong percentages....what were you doing before, and what are you doing differently now?

StLRPh
04-22-2010, 07:50 AM
PR in weight today: 191
When I was at 150, I thought 170 would be huge. Now I'm thinking 210 before I cut some fat off.

Congrats on the weight PR. I was the same way. I remember wanting to be 200lbs forever. Now that I'm 220 I'm thinking 242 is my max :)

Clover
04-22-2010, 10:06 AM
Good deal on continuing to bulk up, you can always lean out later.

Thanks Coke, hopefully I can keep it going.


haha, I don't know, if he was anything like I've seen most guys admiring themselves in the mirror won't pry themselves away from it long enough. Solid work bud.


Ya, I'd skip the mirror guy for a spot too.

They are good for a chuckle, thats about it.


Congrats on hitting the weight PR man!!!! a 40+ lb. mostly muscluar weight gain is awesome!!!

Just wondering, I noticed that you said you were working from the wrong percentages....what were you doing before, and what are you doing differently now?

Well I was 18 at 150 lbs and I'm 22 now, so I probably filled out naturally a bit. Maybe 25 lbs of mostly muscle.

I was doing:
75-80-85
80-85-90
85-90-95

and I'm now doing:
65-75-85
70-80-90
75-85-95


Congrats on the weight PR. I was the same way. I remember wanting to be 200lbs forever. Now that I'm 220 I'm thinking 242 is my max :)

At the time I probably though I was going to gain 10 lbs on each of my arms lol. There is nothing particularly big about me now, maybe just my legs. Plenty of room to grow:)

StLRPh
04-22-2010, 10:31 AM
Most of mine if in my upper back and some in my legs and butt. I started in the low 160's about 2 years ago.

Clover
04-22-2010, 10:56 AM
Most of mine if in my upper back and some in my legs and butt. I started in the low 160's about 2 years ago.

Thats awesome. You're pretty tall from what I saw in your deadlifting video, so 242 is probably a good target.

I'm 5'10 so 210 is a good goal I think. Then I'll try to cut down to 195 - 200.

StLRPh
04-22-2010, 11:49 AM
I'm a little over 6'4". So 160 was not pretty :(

Clover
04-24-2010, 11:16 AM
I'm a little over 6'4". So 160 was not pretty :(

Did your striped pajamas only have one stripe? :evillaugh:


------------- mesocycle 5 microcycle 1 ---------------------------

Squat 170x5, 190x5, 225x10
Press 85x5, 95x5, 110x8
Plate Raises 25x3x15

------------- comments -----------------------------------------------

Felt very strong today. I could have done 225x15 if I really wanted to grind it out but I saved my energy for pressing. My breathing is screwing up my press...I just can't find the ideal spot/time to take a breath. Aside from that, I couldn't do chins because the gym was packed.

I'm going to start throwing in some small isolation work that I read about in some articles on westsidebarbell.com. Just to get some hypertrophy.

StLRPh
04-24-2010, 11:59 AM
Good work today. I take my big breath on the downward portion of the OH Press and hold for a few reps.

Off Road
04-24-2010, 01:14 PM
Good workout. I also take a deep breath on the downward portion, but I take a breath for every rep.

Clover
04-24-2010, 01:38 PM
Good work today. I take my big breath on the downward portion of the OH Press and hold for a few reps.


Good workout. I also take a deep breath on the downward portion, but I take a breath for every rep.

I'll have to focus on this. The way I did it today was really sloppy. Like 3 reps, then hold the wait in my arms at the bottom portion(not racked on my shoulders), then 3 more reps, breathed a few times just holding it, then did a couple more.

I think I'll get quite a few more reps once I get the breathing down pat. I don't know if its because I started creatine about 9 days ago, but I had to catch the weight from going too high on the first two sets. My strength today was awesome.

StLRPh
04-24-2010, 03:02 PM
I've read this article a dozen times on a dozen different sites and it always helps me with my pressing:

http://www.wannabebig.com/forums/showthread.php?58674-Join-the-300lb-Overhead-Press-Club

I had no idea it was here, BTW. An oldie and goodie.

Off Road
04-24-2010, 03:22 PM
I'm going to have to read that article. A 300 lb overhead would be sweet.

Clover, you're just burning energy and not taking advantage of the rebound by holding the weight in the rack position.

StLRPh
04-24-2010, 03:50 PM
Clover, you're just burning energy and not taking advantage of the rebound by holding the weight in the rack position.

Ditto, If I hold the weight its at the lockout up top. Down and then drive up.

Clover
04-24-2010, 04:16 PM
I'm going to have to read that article. A 300 lb overhead would be sweet.

Clover, you're just burning energy and not taking advantage of the rebound by holding the weight in the rack position.


Ditto, If I hold the weight its at the lockout up top. Down and then drive up.

That was a good read. Do you guys stagger your feet?

I knew while I was holding the weight that it was stupid, but exhaling overhead really hurts my back because I lose tightness. I'll have to practice more.

StLRPh
04-24-2010, 05:10 PM
I stagger the feet some, probably about 6 to 8 inches. I believe I breath at/near lockout, but not positive. I'm able to make a single breath last for 2 to 3 reps usually and that helps me stay tight. I've never done it but you could certainly use a belt with OH Press.

Coke
04-24-2010, 06:30 PM
Did very well with the squats and all bro.

Clover
04-26-2010, 10:47 AM
I stagger the feet some, probably about 6 to 8 inches. I believe I breath at/near lockout, but not positive. I'm able to make a single breath last for 2 to 3 reps usually and that helps me stay tight. I've never done it but you could certainly use a belt with OH Press.

I'll try staggering the feet a bit, but does that mean I have to bend my knees a bit?


Did very well with the squats and all bro.

Thanks Coke!

Clover
04-26-2010, 10:53 AM
-------------- mesocycle 5 microcycle 2 ------------------

Deadlifts 205x3, 225x3, 255x8
Leg Raises 4x10 - 15 lb DB

------------------ comments ---------------------------------

Feeling really strong lately. I didn't even go all out on the deadlifts and that is another 3 reps with only 5 pounds less.

I read in the supplements board that a couple people take sour patch kids and a pepsi max for their pre-workout supplement. I had a red bull and some gummy bears and damn it worked well.

I also tested out Louie Simmons advice of angling your hands inward while bench pressing and it works awesome too. I only did a few reps of 95 lbs but I can already tell how much more stable it will be.

StLRPh
04-26-2010, 11:00 AM
great job Clover. Sounds like you've found something that works for you.

Off Road
04-26-2010, 10:00 PM
People just don't want to believe that abbreviating the routine makes a BIG difference. Good job on pushing the heavy loads.

Coke
04-27-2010, 11:59 AM
Glad to see you making strides guy.

StLRPh
04-27-2010, 01:21 PM
I'll try staggering the feet a bit, but does that mean I have to bend my knees a bit?


I don't. My feet are staggered so that the ball of my left foot is even with the heel of my right foot. My hands and feet are both shoulder width (feet maybe a little less). Take a huge breath, expand your chest, grab the bar off the hooks and drive up.

Clover
04-27-2010, 03:36 PM
I don't. My feet are staggered so that the ball of my left foot is even with the heel of my right foot. My hands and feet are both shoulder width (feet maybe a little less). Take a huge breath, expand your chest, grab the bar off the hooks and drive up.

I'll try this out friday. I should probably practice this on other days.


People just don't want to believe that abbreviating the routine makes a BIG difference. Good job on pushing the heavy loads.

Its the only thing that has worked for me so far. If I had my own gym, I would probably do four days a week with 2 exercises each day. I think berfles did 5 days a week with 2 exercises each day and gained about 90 lbs.


Glad to see you making strides guy.

Thanks Coke, I'm feeling great lately.

Clover
04-28-2010, 02:16 PM
-------------- mesocycle 5 | microcycle 2 --------------------

Bench 125x3, 140x3, 160x7 (easy)
JM Press 70x3, 95x3, 110x3, 120x3
Kroc Rows 85x10, 55x20
Tricep extensions 20x40, 15x30
EZ Bar curls 30x10, 20x15, 20x15

----------------------- comments --------------------------------

I had no spotter for bench press but I think its actually better that way. I can take my time and set up properly. I think I could have done about 10.

My accessory work for bench press is modeled after an article from Louie Simmons on his site. I guess we'll see if it is too much volume. I'm doing super high reps for the last two exercises, it was supposed to just be 1 set of 40 to 70 reps. I just didn't gauge it right.

I love the J.M press, such a great tricep exercise.

Clover
04-28-2010, 02:23 PM
I'm really trying to perfect the form for my bench press. Here are some of the notes I have taken:

Bench Notes:
- Shoulders tight and tucked
- Inhale deeply into the diaphragm
- Squeeze the abs tight
- Legs wide, pressing heels into the ground
- Push from under the elbows
- Squeeze the bar as hard as possible
- Push yourself into the bench
- Pull the bar apart
- Angle your hands inwards and squeeze hard with the outer fingers

Clover
04-28-2010, 02:27 PM
My new favourite exercise:

wVTmp3CRyOI

Off Road
04-28-2010, 03:11 PM
Looks like a good setup.

Clover
04-28-2010, 03:26 PM
Looks like a good setup.

I'm not sure about the 40-70 rep work but I'll see how it works.

StLRPh
04-28-2010, 03:52 PM
Doing very well on pressing.

Clover
04-28-2010, 03:58 PM
Doing very well on pressing.

Thanks man. The reps today were pretty easy, I wasn't exhausted at all, just didn't have a spotter to go for the last few. I really want to bench press 225 to surpass my oldest brother. Lucky SOB is built naturally strong.

StLRPh
04-28-2010, 04:14 PM
I don' think that you're that far away at all.

Nicky
04-28-2010, 04:46 PM
I read in the supplements board that a couple people take sour patch kids and a pepsi max for their pre-workout supplement. I had a red bull and some gummy bears and damn it worked well.



I read that too so I tried adding a small bag of Life Savers gummys, or fruit slices, or similar sugar transfer mechanism, to my 200mg of caffeine. It does work well! Take THAT N.O. whatever!!!

Clover
04-28-2010, 04:52 PM
I read that too so I tried adding a small bag of Life Savers gummys, or fruit slices, or similar sugar transfer mechanism, to my 200mg of caffeine. It does work well! Take THAT N.O. whatever!!!

I was surprised how well it worked but I guess thats what most pre-workout supplements are...sugar and caffeine. Only problem with my plan is that the big tub of gummy bears I bought only lasted a couple days :clown:

Coke
04-28-2010, 08:13 PM
I had no spotter for bench press but I think its actually better that way.

Benching is where a training partner is needed most, but if you can learn to be independent with it you are more better off in the long run.

Clover
04-30-2010, 01:06 PM
Benching is where a training partner is needed most, but if you can learn to be independent with it you are more better off in the long run.

Well next week I'll have three people to go to the gym with, so I don't have to worry about that anymore.



-------------------------- mesocycle 5 | microcycle 2 ----------------------------

Squat 185x3, 210x3, 235x10
Press 85x3, 95x3, 115x7

Recovery work
Spine decompresses
Foam rolling
Massage chair

------------------------------- comments -------------------------------------------

Squats felt awesome, 10 more pounds and the same reps. Looking forward to next week.

Overhead press was just awful form lol. I was trying to concentrate on too many things. I just need to practice more.

Couldn't do chins because that area was hogged the whole time just like last week. I'm done University though and next week I move back to my parents house in the country, and there is a powerlifting gym near by with a power rack! :)

StLRPh
04-30-2010, 01:49 PM
Very solid session Clover, SFW!

Clover
04-30-2010, 01:54 PM
Very solid session Clover, SFW!

Thanks man. I always SFW!

Off Road
04-30-2010, 03:04 PM
Way to step it up with the squats.

Coke
04-30-2010, 11:11 PM
Powerlifting gym in close proximity sounds awesome...like those squats and overhead presses too man.

Clover
05-03-2010, 08:10 PM
Way to step it up with the squats.

Thanks Off Road.


Powerlifting gym in close proximity sounds awesome...like those squats and overhead presses too man.

Thanks Coke, I should be at that gym by wednesday.


----------------- mesocycle 5 | microcycle 3 ----------------

Deadlifts 210x5, 240x3, 270x7 (or 8? messed up my counting)

------------------------ comments -------------------------------

Only had about 25 minutes to get in and get out. 270 felt light, now on to 280!

StLRPh
05-04-2010, 05:58 AM
Lightweight Baby!! Awesome work with the deadlifting.

brihead301
05-04-2010, 07:10 AM
It's always a nice feeling when you leave the gym knowing that you had a great session, and the weight felt light too!!!

Good work man. Kill that 280 next time!!

Coke
05-04-2010, 08:52 PM
Great focus on the deads, steadily on the rise in here.

Clover
05-06-2010, 10:14 PM
Lightweight Baby!! Awesome work with the deadlifting.


It's always a nice feeling when you leave the gym knowing that you had a great session, and the weight felt light too!!!

Good work man. Kill that 280 next time!!


Great focus on the deads, steadily on the rise in here.

Thanks guys! My deads have been feeling really good lately.

Clover
05-06-2010, 10:17 PM
----------------- mesocycle 5 | microcycle 3 -------------------

Bench 135x5, 150x3, 170x5 :)
JM Press 90x3, 100x3, 110x3
Kroc Rows 90x10, 60x20

Tricep extensions 15x70
Curls 25x70

-------------------- comments ---------------------------------------

Felt pretty good. 5 more pounds on bench and 1 more rep. Probably could have gotten another rep but it was a new bench and I haven't gotten used to it.

The new gym is awesome, no smith machine lol.

Off Road
05-06-2010, 11:16 PM
Nice benching Clover

StLRPh
05-07-2010, 06:01 AM
well done

Clover
05-07-2010, 09:18 AM
Nice benching Clover


well done

Thanks guys!

I also built a sled. I can put 10 pound plates on it and load up about 120 lbs. I made it with handles on both sides so I can push it like a prowler too. Only took about 2 hours to cut and weld.

I pushed it 3 times for about 50 yards each and had to lay down for 10 minutes. It felt like the time I found out I had asthma lol

StLRPh
05-07-2010, 12:16 PM
Your first case of Prowler Flu!

Coke
05-07-2010, 09:38 PM
Fine training for the upper body, props on the new sled you built too.

Clover
05-08-2010, 12:31 PM
Your first case of Prowler Flu!

Hopefully this helps me stop breaking a sweat when I start walking lol


Fine training for the upper body, props on the new sled you built too.

Thanks Coke!


---------------------- mesocycle 5 | microcycle 3 ------------------------------

Squat 225x5, 235x3, 250x8
Press 95x5, 105x3, 120x9
Chins 15x3, 20x2, 25x1
Plate raises 25x70

------------------------------- comments -----------------------------------

I forgot to right the numbers down so I just threw some weight on the bar for the 5 and 3 reps. I knew what the weight for the all out set was so that was fine. I guess with the squat I was supposed to do 195x5, and 225x3 but it doesn't matter because I easily got a PR in both squat and press.

My breathing was perfect for my pressing, I took one huge breath for every three reps, racking the weight while breathing. Great day for me, next month it'll be a weight PR and not just a rep PR.

StLRPh
05-08-2010, 12:34 PM
Great session. Good to see the improvements in your pressing.

Clover
05-08-2010, 12:41 PM
Great session. Good to see the improvements in your pressing.

Thanks man. I really like that excel sheet I got from you, I'm always trying to beat the estimated max that it calculates.

Off Road
05-08-2010, 01:00 PM
Great workout right there man.

Clover
05-08-2010, 01:23 PM
Great workout right there man.

Thanks Off Road, it felt great.

Coke
05-08-2010, 05:22 PM
Session is looking damn good dude.

Clover
05-10-2010, 09:12 PM
Session is looking damn good dude.

Thanks Coke!


------------- Sunday GPP -----------

Sled pushes 10x100 feet with 60 lbs

-------------- Monday Mesocycle 5 | Deload -------------------------

Deadlifts 135 x 3x5
Leg Raises 3x10
Lunges 1x10 with 95 lbs, 1x5 with 65 lbs
Lat Pull Downs 70 reps

---------------- comments ----------------------------------------------------

I think I may have over trained my legs the last three days. The lunges were harder than I expected and really shouldn't have done them.

Pushing a sled is so much more fun than steady state cardio and I felt great after I had done it, like my lungs were working better. I'm just not sure where to fit it in twice a week without doing too much.

StLRPh
05-11-2010, 06:12 AM
prowler stuff = after squats and/or deadlifting; enjoy the deload

Off Road
05-11-2010, 07:24 AM
I like doing the sled the day after squats or deads. It really helps with the recovery and won't effect the lifting.

Clover
05-17-2010, 10:08 PM
I'm pushing the prowler on Tuesdays and Saturdays now, the day after squats and deadlifts. I also got this huge tire from the tire place about 2 minutes from my house. They had tires that were 1000 to 2000 pounds there that I could have taken lol but I'll stick to flipping this one.

----------------------- Mesocycle 6 | Microcycle 1 ---------------------------

Deadlifts 190x5, 225x5, 250x8
Rack Pulls 185x10, 135x10, 135x10
Ab Wheel 3x6
Curls 45 x 3x15

------------------- comments -------------------------

Skipped the last two deload days, gotta start taking these more seriously. Had a headache and a lousy workout, although the ab wheel was fun and humbling. This is the first time I've done rack pulls and they were tougher than I thought they would be.

Off Road
05-18-2010, 12:12 AM
Nice deadlifts. The rack pulls can be tough, especially after full deadlifts and more so if you are starting at your sticking point.

StLRPh
05-18-2010, 07:11 AM
Doing well as usual Clover. Ab wheels kick (your) ass!

Clover
05-18-2010, 07:48 AM
Nice deadlifts. The rack pulls can be tough, especially after full deadlifts and more so if you are starting at your sticking point.

Thanks Off Road, I did them just below my knee and the high reps really took its toll on my lower back.


Doing well as usual Clover. Ab wheels kick (your) ass!

Thanks man. I was doing them starting on my knees and they still destroyed my abs.

Coke
05-18-2010, 06:52 PM
Staying on course the past few days, doing great bro.

brihead301
05-19-2010, 08:42 AM
Nice deadlifting man!!!

Yes, deloads are very important, but I completely hear ya on how hard it is to actually force yourself to take one. We are addicted to the heavy iron, and forcing ourselves away from it for a week is not an easy task.

Clover
05-19-2010, 09:53 PM
Staying on course the past few days, doing great bro.


Nice deadlifting man!!!

Yes, deloads are very important, but I completely hear ya on how hard it is to actually force yourself to take one. We are addicted to the heavy iron, and forcing ourselves away from it for a week is not an easy task.

Thanks fellas! I actually did take a week off but I just didn't go in lol, you don't know how much I wanted to go in and lift some heavy ass weight though.

------------------------- Mesocycle 6 | Microcycle 1 -------------------------

Bench 120x5, 135x5, 155x8
Hammer Strength JM Press - worked up to 140x3
Kroc Rows L: 95x6, R: 95x8, LR: 65x20
DB Bench 25s x 3x15

-------------------------- comments ----------------------------------------------

Well I wanted to get 155x10 but the bench I'm on now is super slippery, so when I try to get leg drive it just pushes me backwards. I've gotta fix that.

I'm applying to jobs right now and I've got to say it ****ing sucks. Haven't gotten any calls yet...Plan B is going back to college.

Off Road
05-19-2010, 10:09 PM
Bad timing for the job market. I hope you find something.

StLRPh
05-20-2010, 07:12 AM
Solid session Clover, best of luck on the job search.

Coke
05-20-2010, 09:16 AM
Good luck landing a job man, props on the lifting session.

Clover
05-20-2010, 09:34 AM
Bad timing for the job market. I hope you find something.


Solid session Clover, best of luck on the job search.


Good luck landing a job man, props on the lifting session.

Thanks guys. I have only been at it for about a week or two so I probably shouldn't be complaining. A friend of mine had to keep applying for 6 months before he got a job...

Clover
05-21-2010, 09:57 PM
--------------------- Mesocycle 6 | Microcycle 1 ------------------------

Squats 180x5, 205x5, 230x10
Press 85x5, 105x5, 115x8
Chins bw x 2, bw + 15 lbs x 4, bw x 3
Hrolls 3x15 - 25 lbs

--------------------------- comments ---------------------------------------

I felt like I could have done 15 squats with 230 but I smashed the barbell off the side of the rack and put myself in an awful position lol but I didn't get hurt luckily. My pressing didn't feel great, probably just a little rusty from the deload week.

I have my friend working out with me now and it seems like he doesn't believe in resting between sets. I told him I usually rest 5 minutes before my last set and he acted like I was being lazy! :moon:

Off Road
05-21-2010, 10:51 PM
Very nice squats and presses. You are really stepping it up.

StLRPh
05-22-2010, 06:22 AM
Great job on the presses and squats!

Coke
05-22-2010, 02:56 PM
Shorter rests in between sets can indeed be killer, lol...like what you are doing in here guy, keep it up.

Clover
05-24-2010, 09:33 PM
Very nice squats and presses. You are really stepping it up.


Great job on the presses and squats!


Shorter rests in between sets can indeed be killer, lol...like what you are doing in here guy, keep it up.

Thanks guys :hello:

---------------------------- Mesocycle 6 | Microcycle 2 ---------------------

Deadlifts 205x3, 235x3, 265x8 (easy)
Rack Pulls 3x10 with 155
Ab wheel 4x5
Barbell Curls 55x5, 65x5, 75x5, 85x1

------------------------------ comments ------------------------------------------------

CURL MONKEY FTW! :evillaugh:

Clover
05-24-2010, 09:36 PM
late post - Sunday - Conditioning

Tire Flips x lots
Sled Pushes 10x75 ft with 60 lbs

It was raining on saturday so I did it sunday and it didn't seem to affect my deadlifts at all. Tire flipping is awesome.

StLRPh
05-25-2010, 07:26 AM
Good stuff on the deadlifts, tire flipping and sled pushing.

Off Road
05-25-2010, 08:51 AM
I like that GPP session.

Clover
05-25-2010, 11:44 AM
Good stuff on the deadlifts, tire flipping and sled pushing.

Thanks man.


I like that GPP session.

I had to edit it...I don't know why I put 10x10, it was 10x75 feet. Either way, it was a lot of fun.

I think I'm going to get some sandbags and build something to do farmers carries with too. I might even go out into the forest next to my property with the chainsaw and get a few logs to press.

Off Road
05-25-2010, 01:26 PM
Jeez man, pick an avatar already :evillaugh:

Clover
05-25-2010, 01:29 PM
Jeez man, pick an avatar already :evillaugh:

Extreme boredom is taking its toll on me lol

Coke
05-25-2010, 03:38 PM
Pull day and all is looking solid guy.

brihead301
05-26-2010, 07:37 AM
What's up curl monkey...nice work in here. Good call on doing the deload and fighting the urge to go and lift heavy anyway!

Good luck on the job hunt brotha.