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View Full Version : Beakers mad science lab ... 5-3-1 based



Beaker
12-19-2009, 11:51 AM
Time for me to start a log and figured a snowy Saturday would be a good time to start.

Made it to the gym today through some snow etc. Got in about 8:30 and somehow managed to stay there till about 11:30 ... fueled by a single banana.

Ok so let me preface this by saying my goal is to do the "impossible" and lean out while gaining strength. At the urging of Tone i started 5-3-1 about 4 months ago and have seen really good results so far strengthwise.

I also want to apologize for rambling in this post, the following ones will be much shorter.

Start Stats:
Age - 26
Height - 6'8"
Weight - 310AM 320PM (yup... 10 lbs a day... sometimes more)
Inseam - 37ish (jeans)
Wingspan - 81 inches
Equipment - Inzer 10mm Single prong Forever belt.

Ok down to business.

Deads
Warmup
135x10
185x8
245x5
Work
295x5
At this point some friggin weirdo starts talking my ear off and i cant get rid of him. I try not to be a jerk or i would have told him to go lick a flagpole or something... so i "cool off" before my 335set and have to start over

275x5
315x5
335x5
365x2 (kind of getting a "feel" for the weight)
395x2 (thought id die on the first rep, but the second came up pretty good)
365x11 (this was my balls to the wall set)

I realize that this is nowhere near 5-3-1 compliant, but after i got my **** all screwed up talking with that dude i just kinda went for whatever i could do and this was it.

the 365x11 was MURDER for the last 2 reps and i loved it. The worst/best pain ever...

Then like a total idiot i decided to do more... i wanted to try something new
245x8 for 3 sets with 30 seconds rest (or less) between sets
225x6 for 4 sets with 30 seconds rest (or less) between sets

Calf raises on leg press machine
495x15x 4 sets

Smith Machine BOBB Row
140+whatever bar weighs on smith... 15reps 3 sets

Lat Pulldown
160 to failure x 3 (i think i went 16-14-12 or something like that but i wasnt counting i was just going for it)

Hammer bar curls
60lbs+bar 12 reps 4 sets

crunch machine for a ton... 160lbs 3 sets of as many as i could do (about 30ish per set i guess)
back extensions unweighted 3sets of 12

ok so thats it... and again sorry for it being kind of all over the place ...

Barbaccio
12-19-2009, 02:16 PM
Wow! Your posts are more of a mess than you are! You trained on 1 banana. Seriously. Dude. I don't know what to tell you. You ask for help, you want to "get better", we try to help, and you eat a banana. Your training there is immaculate dude. Yeah, it wasn't 531 compliant but who gives a sh1t it was still a bad a55 session. It was a ton of volume and great work. Now eat. Eat healthy and eat chicken, rice, and milk.

Which weirdo was it? Was it Mr. Dyed Black Hair or was it Mark? If it was Mark you can't be nice. You pretty much just need to tell that guy to go the FU(K away. He's an a55h0le of the highest order. Anyone else you just need to say "Look, I'm here to train, please leave me alone so I can get done. Thanks." People just don't get hints.

Beaker
12-19-2009, 02:43 PM
Wow! Your posts are more of a mess than you are! You trained on 1 banana. Seriously. Dude. I don't know what to tell you. You ask for help, you want to "get better", we try to help, and you eat a banana. Your training there is immaculate dude. Yeah, it wasn't 531 compliant but who gives a sh1t it was still a bad a55 session. It was a ton of volume and great work. Now eat. Eat healthy and eat chicken, rice, and milk.

Which weirdo was it? Was it Mr. Dyed Black Hair or was it Mark? If it was Mark you can't be nice. You pretty much just need to tell that guy to go the FU(K away. He's an a55h0le of the highest order. Anyone else you just need to say "Look, I'm here to train, please leave me alone so I can get done. Thanks." People just don't get hints.


yeah in hindsight i should have gone more than a banana, i have a hard time keeping food and stuff down while working out. i did have a protein shake after the deadlift session so that helped. then i came home and had a protein shake with milk, and then 2 whole eggs and probably 6 or 7 whites from the carton.

for lunch i had a bunch of grilled chicken, id say about 3/4 of a pound of it. it was grilled and diced so its hard to keep track but it was plenty.

and i just downed another milk/protein shake to hold me to dinner.

Coke
12-19-2009, 11:25 PM
Wow dude, you are really big and tall judging by them stats...good luck in reaching your goals.

Beaker
12-20-2009, 01:52 PM
Wow dude, you are really big and tall judging by them stats...good luck in reaching your goals.


definitely tall but not that big yet

Beaker
12-21-2009, 05:23 PM
Pretty good bench day. Stuck to the 5-3-1 format.
warmup
95x10
135x10
185x5
WORK
205x5
230x5
260x8

followed by the "boring but big" format
225x10 5sets limited rest

Incline BB press
185x8 3 sets

Pec dec Flyes
190x12
215x10
225x10

10 minutes eliptical, held above 6.5 (actually between 7.5 and 8.5) mph for 6 minutes straight on level 17 resistance with 2 minutes easy as warm up and 2 minutes easy cool off.

pretty good workout and im feeling the benching already.

Coke
12-21-2009, 09:41 PM
Nice benching and all bro.

Beaker
12-22-2009, 08:50 AM
thanks cocoa

Beaker
12-22-2009, 08:07 PM
squats today . felt pretty crappy/tired going in and was about to leave, but 3 pretty large individuals threatened me with death so i stayed.

Squats
Warmup
135x10
225x8
275x4
WORK
315x3
335x3
375x7 (PR. Most weight ive ever hit and did one rep more than i did the week before at 365...)

Leg press
495x8 4 sets

Quad extensions
200x12 3 sets

i had to make it a quick night because i was picking up my weight sled from a friends house about 2 hours away. im just getting home now actually.

knees are a little sore lately when im just getting going, after im warmed up its fine, i think some of it is from all the snow shoveling. i have some omega 3-6-9 in my christmas stocking along with some glucosamine and some other goodies so hopefully that will take care of the soreness.

edit - im thinking next week im going to try more volume with big weight. i realize tonight was a short day and all. but i walked out of the gym like nothing happened, and my legs feel fine. i feel like i could have done that 375x7 again or at least got another 4...

im a big fan of the boring but big routine because it adds some of the volume but just didnt have time tonight. IDK.

i also went back to my original 5-3-1 spreadsheet from like 4 months ago. my best set back then was 270x8 and today i went 375x7 lol...

Barbaccio
12-23-2009, 05:18 AM
Way to push through your head today man. It was good to see you kill that PR. Tim even called you for one more than I would have and you got even got THAT! Huge PR from your original man.

Beaker
12-23-2009, 05:45 AM
Thanks for talking me into staying Tone. after knocking that out last night, i woke up feeling motivated and ready to go at it hard tonight.

Beaker
12-23-2009, 06:48 PM
Military/Shoulder day today. Was motivated to get in and do some work but had a hard time keeping the intensity up.

Seated military
wamup
90x10
Work
135x8
155x5
185x5 (PR, most weight I've ever been under on this... I havent ever really focused on military till starting 5-3-1)
165x8
155x6

Standing Mil Press
135x8 2 sets

Barbell Shrugs
315x15 4 sets

Shrows
65x15
70x15
75x15

Standing bent over single arm rows using smith bar as hand hold
60x20 1 set each arm
70x15 1 set each
75x10 1 set each

lat pulldown
180x16 3 sets

the single arm rows are by far the hardest thing on this day... i feel it hard in the obliques/love handles towards the end when im really crankin on it. not a bad day. looking forward to resting the next 2 days before deads.

t gale
12-23-2009, 08:06 PM
Nice training this week. You're just what i needed at the gym. a big guy with self doubt.Haha. great job getting past it though. keep up the good training and eating, then maybe we can get you to do a meet in 2010, or at least make more of a commitment to the team.(actual train with us, not just loading some plates or watching but actually training with). You are a strong dude.

Barbaccio
12-24-2009, 08:30 AM
I'm going to remind you of this everyday. Your head holds you back. Nothing else. Your strength has gone up, you've kept pace with us (when you've trained with us), your intensity is there after we dig it out, and you've got some heart. You just need to stop over thinking and questioning yourself. Lucky for you, I've gone through and still go through this stuff so I'm here to help. Nice pressing today. People around you help when your intensity lags like you said. You need that push from those around you.

Coke
12-24-2009, 12:44 PM
Great efforts for both days man.

Beaker
12-25-2009, 03:49 PM
Thanks a lot bro's. I really enjoyed these last 2 days off, i needed them. Now im set to hit it hard tomorrow for deads before making a trip to atlantic city for the night. Hopefully my new protein and preworkout get here monday or tuesday, but with the holiday who knows when it will actually be shipped out.

i went with some Jack3d as preworkout and Scivation protein because it was 60 bucks for 10lbs and had good reviews so i thought id go for it. i still want to try Nitrean so i'll prob order up some strawberry or vanilla soon.

Beaker
12-26-2009, 10:41 AM
ok i just made a huge long post of how pumped i was, but wifi issues caused it to be erased so this will be shorter (lucky you)

I woke up late and feeling kinda low on juice today after yesterdays long christmas celebrations.

Before the gym i remembered to gather some extra fuel this time. I ate
1 banana
2 peices wheat toast with jelly and butter
1 Optimum nutrition protein mixxed with water
1 big glass of OJ.

Deadlift day.
Warmup
135x10
225x8
315x5
really wasnt feeling overly strong today, i was kinda draggin and everything felt heavy.
WORK SET
330x3
365x3
at this point i should have been going 395x3 but i had just seen a guy do a 405x1 and being twice his size i didnt want to look like a punk. Ive done 405 ONCE before and it was kinda hard. but i figured what the hell, worst that can happen is i drop the weight mid rep and go down in LBS.

i load up 405 and am stepping up to the weight, and decide screw that... i'll put chips on and go 410.

the first rep was HARD and about halfway through i questioned if I'd make it. but i figured im halfway there so i'll just keep pulling.

i get to the top, grab 2 quick breaths and say i'll go for another.

i wound up banging out EIGHT reps at 410... a HUGE PR for me.

I was jacked as hell but also crazy tired for the boring but big workout to follow.

315x8
225x10 FAST with short rest 4 sets.

BOBB Smith row
185 (on smith so not sure real weight) x10x4

Lat pulldowns
200x15x4 (grunting louder than one should at a retrofitness)

v grip pushdowns
70x10x4 and wasnt feeling them too much

lat bar wide grip pushdowns
75x10x4 and was FEELING this hard which was great bc i dont usually feel tris much

wide grip standing lat pushdowns
60x10x3 and this is what finished me off for the day.

all in all a good workout. i dont have the excel sheet for 5-3-1 on this computer but on the good ole' calculator it looks like it comes out to 545lb 1RM ?

Beaker
12-26-2009, 10:42 AM
ha. just looked at my old mathematical max of 440 lol ... yeah i guess its a good day.. 100lbs increase from last week haha

t gale
12-26-2009, 12:16 PM
congrats. Damn right it's good. that's awesome man. great week see you next week sometime. you know where we are on mondays, all you have to do is show up if you're having a change of heart.

Barbaccio
12-26-2009, 01:34 PM
Monster day today man! Great job Drew. Way to push! Like Tim said, Monday is only 2 days away...

teeroy
12-26-2009, 03:11 PM
Awesome pulling, man!!! Way to go all out!!

Coke
12-26-2009, 04:32 PM
Session is huge bro, keep it up.

Beaker
12-27-2009, 02:00 PM
thanks for the props guys its nice to have a community of people to keep you going.

Tim and Tone, i may be taking you guys up on your offer sooner than i had planned. talk to you tomorrow or see you tuesday im sure.

Beaker
12-28-2009, 05:44 PM
pretty good bench day today.

Flat bench
warmup
95x10
135x10
185x6
225x4
Work
265x3
295x3 felt great, this is actually a PR for me
but as usual on my bench, i wanted to be harry hardballs and try to GO BIG so i was using 330 as my max, and went for ...
315x0

ive hit 315 before, and technically it is my 1 RM. did it in the gym and felt like i had another 10-20lbs in me... but this was early in the workout and after the work sets i just didnt have it.

next week i'll be using 315 as a max. ... interestingly enough 295 is 93.something percent of 315 so thats about right...

then went
295x1
275x5
265x8
245x10x2
225x10x3

rep strength is way up, about 2 cycles into the 5-3-1 adventure i was struggling to make a set of 10 at 225, now i can crush them out like its nothing which is great in my mind.

Incline bench
185x10 (HUGE PR just becaues ive never tried it before, easier than i thought)
225x4 (again, huge PR)
185x8x3

after this i was pretty much spent. but did a few other things
multijoint tri pushdowns (almost like dips)
260x10x3

dips with 75 lb assist
6 reps

then i called it a day so i dont ruin my squat day tomorrow.

edit. i noticed today i am significantly bigger in all the right places than i used to be. if im not ACTUALLY getting leaner i at least look that way because of the increased size in my shoulders arms and chest.

my shoulderblades have been SCREAMING all day sunday and today after the deads and BOBB row from saturday... not a bad pain, but you can tell they got some work in which is nice.

t gale
12-28-2009, 08:19 PM
You're a mess. lol.

Beaker
12-29-2009, 05:34 PM
You're a mess. lol.

tell me about it lol. at least i didnt get all bent out of shape about it though. i looked at it as more of an experiment than a failure.

Tonight i went to do some squat but couldnt get a worthy spot so i just did a bunch of lighter stuff.

Squat
warmup
135x10
225x8x3 trying to get loose
315x4x2 getting a little loose, finally hitting depth without struggling
315x10x5 felt the best on the final set as far as being loose and focused
then chris K showed up so i upped the weight a little bit.
365x3 with a lot left in the tank physically but mentally wasnt really there.

deadlift
225x10x2
315x6x3
365x1x2
315x5

i really dont know what the hell i was doing today... it was just one of those days i guess but here i am about an hour later after eating and am kinda disappointed.

im starting to really notice how much it helps to have a crew of big capable and motivated people around when youre trying to lift big. as i type this im getting so mad i could scream... a fire is picking up in me and i think its for the best, i cant wait to see what happens.

Beaker
12-30-2009, 05:42 AM
ughhh. i hate my job. spending all day outside in this crap weather sucks.

Beaker
12-30-2009, 06:15 PM
Felt great today for overhead presses. and actually did some cardio, i figured it was time to suck it up and get it done.

Warmup 15minute jog on incline worth 250 cals (the only upside of being heavy is you burn cals FAST)

Seated Military
Warmup
115x10
135x10x4 . I didnt have a spotter or liftoff guy so i didnt want to go too crazy, i started getting a little pain in my shoulder blade area on one side from racking and unracking.

Standing overhead
155x10
155x8
155x6
155x4
155x3
these were max reps that i could do. believe it or not its a HUGE increase for me both weight and rep wise, i used to struggle with 135x4x1. today i was fired up so i just kept hitting it.

standing military
135x10x2

reverse pecdec flyes
145x10x3 a little lighter than usual but felt good and was getting some work out of it. i didnt want to blow up the rear shoulder too bad so these were just right.

machine curls
125x15
135x12
140x10x3

standing cable row
25lbs each side
15reps 3 sets

then back to the treadmill for 30-35 minutes jogging, another 400 calories

i was trying out a couple new things today. both sneakers and supps.
omega 369 through the day, CLA through the day, and a good multi V in the AM.
preworkout : USP Labs Jack3d. 3 scoops in about 8oz of water. it was pretty good, had plenty of energy through the workout, but wasnt bouncing off the walls or going crazy like i used too with a big dose of superpump. so... all in all a pretty good pre workout i guess. im going to try with a little less water tomorrow and see what goes on.

also tried a new pair of sneakers that were AWESOME both for standing military and the treadmill. Adidas Attune Climacool ... great shoes. i came home to order 3 more pairs just in case they ever went discontinued. only to find out theyve already been discontinued... and size 15 is hard to come by so tough luck there.

Beaker
01-02-2010, 09:16 AM
whoo... big pulls today. my saturday/pull days never seem to stick to the 5-3-1 exactly. its kinda close, but whatever, it always turns out pretty good.

today was my last day before recovery week and i really wasnt sure how it would turn out. i knew i wanted to crush 425 at least once but wasnt sure if it would happen...

fuel - banana , protein drink, 3 scoops of Jack3d in 5oz water, multi vitamin. should have had more, but woke up a little later than usual and was in a rush to get there. i like to be in the gym by 830 saturday

Warmup
90 x 15 - first time doing this and i kinda liked it, the smaller diameter of the 25s lets you get nice and deep, especially being 6'8 its a nice stretch.
135 x 10ish nice and easy
225x8 strong pulls, little rest up top to stay loose
275x6
315x5 x 2
365 x 6
405x2
balls out 425x7 huge PR.
315x10 fast hard pulls banged out the 10 real quick
315x6 just getting through it
downed 2 scoops of protein drink.
225x10
225x6 sumo
185x8 sumo

weighted ab crunch machine
full rack i think its 250 or 270lbs 3 sets of 15

quad extension
210x15x4

then i tried to eat a fiber one granola bar, but i was so beat i could barely chew through it, i choked it down though with a lot of water.

at this point i was pretty much gassed out. i climbed on the tread mill to try and get some work in, but it wasnt happening, i made it about 10 minutes walking 3 miles an hour and had enough.

got home and STRUGGLED through 5 scrambled eggs... i thought i was going to puke hard the whole time, but i got them down. and now im watching the hangover laying on the couch... im beat. outback steakhouse for dinner tonight!

Coke
01-03-2010, 12:34 AM
Good job for both days man.

Beaker
01-03-2010, 10:02 AM
thanks cocoa. i was pretty happy with both, and now its definitely time for rest week.

Beaker
01-11-2010, 08:19 PM
went over to the fishtown gym to lift with the big strong mean guys today. It went pretty well.

135x7
205x5
230x5
260x10

225x10 5 sets.

form was much better than usual with the coaching of some strong guys.

Beaker
01-15-2010, 10:35 AM
been a while since an update. I went up to visit my buddy in Kutztown PA tuesday/wed and we hit the irons.

Tues; Squat
135x10
225x8
315x2
315x5
335x5
365x6 - this was my all out set, i was very angry that i didnt make more than 6 but i have a feeling dehydration and the bench night before had something to do with it . i got back under it and went

365x5 again just out of gas at number 5

leg press
450x8x4 sets

Calf Raise
450x15x4 sets

then we played some raquetball for about an hour or so. 2 games to 21 for the cardio.

Wed/military
Standing overhead
95x10x2
135x10 superset with power clean and press 95x8-10. resting a minute or 2 between cycles. did 4 cycles

Bicep curls on ez bar
60lbs plus bar 4sets of 8-10 superset with shoulder latteral raises

Flat bench narrow grip (tricep press)
185x10x4

Tri pushdowns V bar
60x10x2 (couldnt do anymore)

another 3 games of raquetball for cardio.

Thursday
i planned on taking the rest of the week off to rest up bc im just totally beat. i went in to gym to do cardio but after about 10 minutes i was going crazy so i got off and hit the weights

Deads
135x10x2sets warmup
225x10x5 20-30 seconds rest between sets
185x12x4 20-30 rest

straight leg deads
185x6x3 short rest again.

Biceps on preacher bar.
80lbs plus bar- goal 8 reps by any means necessary. 5 sets. first 2 went pretty well, then i had to cheat and beast it up for the last 3
superset with 50lb ez bar curls 12reps 5 sets

multi joint pushdown/dip machine tri's
200x12x4

at this point i was beat, cardio was thru the roof the whole time and i was pretty happy, slept like a baby till about 8am and plan on taking the weekend off to come back strong next week.

StLRPh
01-15-2010, 10:43 AM
Christ you're a big dude. Just read the log, great job on the PRs. Good luck

Beaker
01-15-2010, 02:03 PM
decided out of boredom to go to the gym and try some farmers carries with 100lb dumb bells.

did a bunch of laps of about 125 feet each, id say about 15 total. it gets to be a little rough, im going to make some handles with pipe and loops of rope so i dont have to bend so far to pick them up.

for now 100lbs is more than fine for me, i'll find more weight when i need it.

Beaker
01-15-2010, 02:35 PM
Thanks STLRPH, i have the size, now i just need to gain the strength and lean out a bit and i'll be set lol

Beaker
01-19-2010, 05:41 PM
Benched yesterday.

Warmup
135x10ish
work
215x3
245x3
275x9

Reverse bands
365x5x3
315x5x2

added another thin band
315x3x4
365x3x1
365x8 (someone was yelling at me so i had to shut him up lol)

bunch of red band triceps

then spotting the big guys, racking weight etc.

Beaker
02-02-2010, 06:43 PM
Took an easy week last week traveling and working late, only made it to the gym 2 days and went lighter upper body things both days, nothing worth logging.

Yesterday however...

Bench in fishtown.
135x10
225x5
275x3 touch and go
290x3 (comp pause at bottom) first time ever doing this, it didnt go that well lol.
275x5 comp pause at bottom.
275x6 maybe 7 with the intention of pausing at the bottom, but tone kept punishing me for screwing up... all for the best
295x3 i think. with pause
305x failed... just too beat up and wasnt really focused.

315x6 on a 4 board, first time ever on boards, a little sloppy
275x15 on a 4 board, much better
275x10ish on 4 board, better again, could prob have gone to 300ish
225x20 on 5 board to hit the tris really good.

Beaker
02-02-2010, 06:49 PM
Tonight i went to the gym with the intention of doing cardio work. early in the day i was thinking tread mill, then read up on the "complexes for fat loss" and figured id give the barbell set a shot and it was great.

loaded up 50lbs on the bar and went for it for 4 cycles with about a minute rest between cycles. theres not really room for ab roll outs so i substituted hammer bar curls with 35 on each side because im trying to build some arms anyway and dont do bis on my big days.

complexes were awesome and my heart rate was HIGH much higher than it would have been on the tread mill thats for sure. i plan on making this a big part of my weekly schedule.

then feeling good i went.
Hammer bar curls 45s+bar 6x3 (cheating using full body when i needed it)

V handle tri pushdowns
85x10
95x10
100x10
110x10x2 (this is HUUUUUUUUGE) for me i usually go with 65 and bang out sets of 20, but a week or 2 ago i was instructed to load up the iron and really beast them out using whatever it took so thats what i did and it was awesome.

pretty good day. now time for bed.

sambone
02-02-2010, 07:04 PM
you forgot about your set in the shirt for the first time.

Beaker
02-03-2010, 05:35 AM
haha, oh yeah, did about 6 reps in Tones shirt at 275... it was too big for sure, but i could feel it squeezing my shoulders in a bit, it was definitely cool.

mchicia1
02-18-2010, 08:27 AM
Ok where are all you guys lifting? Can I join lol? I just started 5/3/1 and I ****ing love it. It feels amazing to have something left in the tank every time I leave the gym.

Beaker
02-18-2010, 05:08 PM
I live in cherry hill right now. most of the time i lift at one of the local retro fitness, but mondays i bench at a "top secret" location in fishtown

ive been off for the past 2 weeks resting up for a meet this saturday, hopefully get some good lifts in. im feeling pretty good today.

i plan on getting a huge tire and keeping it in my storage unit this summer, youre more than welcome to come flip it with me in the parking lot.

Beaker
02-24-2010, 05:32 PM
Back to training after the meet feb 20th. i had some good lifts and it really added some drive to my training.

I couldn't make the fishtown session Monday night so i went to retro and did a bit of work, it went like this.

Bench
225x8
255x5
275x5
305x1
260x6
225x10x3 not really much method to the madness on that, i knew i wanted to work hard, but didnt really know what i wanted to accomplish, i should have stuck to 531 format, but for some reason i veered off the path and did this mess.

Hammer iso lat row with high grip
360x10
410x8
450x5
360x10

Lat pulldowns
140x15
180x10
220x10

V handle pushdowns
95x10 (some rear shoulder pain)
85x8 (more pain.) called it a day there

.

Tonight was deadlift. Stuck to 5-3-1

Warmup
135x10 conventional
135x10 sumo
225x10 conventional
225x5 sumo
work sets (conventional)
300x5
345x5
390x10 great set but somehow not a PR.... somehow i got it in my head that ive done 425x7 before but i may have been dreaming or all hopped up on something.

boring but big
275x10 sumo - my sumo is terrible, but i want to develop it to shorten my ROM because of my height.
275x10 conventional
275x10 sumo (i hit the wall here bad) . i think i may have made 5 or 6 here

225x16 - 5 sumo 5conventional, 5 more sumo

my ass HURTS.

even though i missed the PR, my focus and intensity was right on point today, so im really happy with that because sometimes i have a hard time focusing.

mchicia1
02-25-2010, 02:02 PM
What type of workout are you following? Doesnt look like 5/3/1? Or am i missing something?

Beaker
02-26-2010, 07:15 AM
monday wasnt 5-3-1 but deadlift day definitely was.

Barbaccio
02-28-2010, 07:28 AM
mchicia1, where are you located? We bench at a friends house in Fishtown, squat at a place in Maryland on Saturdays. We look for good, committed members. We have a solid crew so let me know if you're interested.

sambone
02-28-2010, 08:03 AM
mchicia1, where are you located? We bench at a friends house in Fishtown, squat at a place in Maryland on Saturdays. We look for good, committed members. We have a solid crew so let me know if you're interested.

No No NO! We don't need anymore of you tall bastards. I'm already starting to get a complex in that basement. ;-)

Beaker
03-02-2010, 05:42 AM
Benched pretty well last night. should have eaten something and definitely drank something before hand but im an idiot.

its week 2 of the cycle for 531 so its 3's

210x3
240x3
270x9 (PR)

speed work with bands
185x5 3 sets against red mini bands

225x40 to a 5 board (yep... 40 i was a little surprised, i was expecting 30ish)

BOBB High Row
135x12x4

Standing SADB Row
75x12x1

A few other guys on the team have decided to do some raw lifting and go 5-3-1 so its cool to have a little "competition" even though we all do pretty different weights and are in different weight classes.

Pretty good night, but slept like crap and had a headache that could kill a man, so today will be a lot of rest and water drinking.

Beaker
03-03-2010, 07:54 PM
Pretty good workout today, too bad the events following basically negated any possible gains I may have had.

Deadlift
Warmup
135x10
225x5
Work
320x3
365x3
410x12 PR

Squat
225x10x4

Leg Press (hammer strength, 80lb bare rack) did a step up type of thing that Sam showed me
4 plates x 10
6 plates x 10
8 plates x10
10 plates x 10
12 plates x 9 (sam said i quit on purpose so i wouldnt have to do another, but i can assure you i didnt lol)

Back extension with GHR at top
Blue band x 8ish
Blue band x2 failed
Green band x 5ish failed

TABATA
Green band good mornings. made 5 cycles with band then switched to bodyweight squats for the rest. 4 minutes total

on my way home to get some food, i noticed my work phone had 18 missed calls. turns out a client (whom has my personal and work number) went out of her way not to cal me, not even to call my boss, but called my boss'es boss to complain that something i did was screwed up. I called BS on that and said i was going down there RIGHT NOW to see what she was talking about.

So i drove to DELAWARE to see her, turns out it was something that my company (and me in particular) had nothing to do with. I didnt have my wallet on me and couldnt even stop to get food on the way... so i went a good 2 and a half hours without eating after that workout... thanks a lot BITCH.

Coke
03-03-2010, 09:43 PM
Glad you got that straightened out, too bad drama even got started in the first place.

The workouts are going great!

Barbaccio
03-04-2010, 07:59 AM
Ahh, gotta love customers like that. At least you got your work in. Missing one meal in the grand scheme of things won't kill you. That was some crazy work you did there man. Made me feel like **** for only pulling 460x11 Sumo. When you're motivating me, you know you're working hard man. Great job.

sambone
03-04-2010, 09:32 AM
In my line of work she would be getting a bill for $175-$250 just for coming out. I suggest you and your company do the same. It'll teach her to not run her mouth and cry wolf, most likely it was an attempt to get something for free/discounted.

On another note, good work yesterday. Those tabatas were killer. I'm sure everyone was wondering why we were sprawled out on the floor in the middle of the gym.

Beaker
03-04-2010, 06:21 PM
Yeah yesterday was a great workout. the Bull- continued today, cant wait for this week to be over.

Sam if i suggest the billing idea to my company the only checks i'll be cashing will come from the unemployment office. The downside of working for a national company that sells to a multinational company that has an orange logo.

Beaker
03-07-2010, 05:49 AM
Went down to MD yesterday to train at Dynamo club.

It was my second time there and I'm still learning to box squat but things are definitely going well, next week i think we're going to start adding weight.

275x2 9sets these felt good till about the last 2 sets i was actually starting to feel it a little in my hips.

135x30 to a low box.

Then dead lift against bands for the first time ever
225x2x 5ish
225x4
275x2

Straight leg DB pulls
40x12x3

I've gained a fair bit of what looks to be cleaner weight, I'm coming in at about 325 now. I'm slowly working on cleaning up the diet and I've been mixing in a little bit of cardio. Tabatas 2x a week and walking the dogs on the other days.

Beaker
03-15-2010, 07:24 PM
Took most of last week off with the exception of benching monday and then doing some random junk on saturday. it was a rough week personally and with work so i just didnt have it.

Went in tonight and got back to business in fishtown.

5-3-1 week 1 (3x5)

135x10 warmup
195x5
225x5
255x13

Bands
205x3x3 with purples
225x3x1 with purples

4 board
275x5

5 board
315x13ish?

Band tri pushdowns with green band

pretty good night. felt like i had a little more in me for bench work or something but decided to listen to the group and im pretty glad i did thinking back to it.

then i watched a guy bench 725 for a double... upside down.

t gale
03-15-2010, 08:26 PM
Nice work tonite Drew. You're making really nice progress.

Barbaccio
03-15-2010, 08:40 PM
Hahaha. I found a video editor and got it all turned around. Great sh1t for you tonight man! You looked monstrous! 255x13 is incredible for you at this point. Big things coming in your future man. Thanks so much for all the help tonight!

Beaker
03-16-2010, 05:38 AM
thanks bro's.

maybe my deadlift will catch up to one of your bench's one day lol. maybe....

Beaker
03-22-2010, 06:40 PM
Looks like its been a while since updating so im just going to list the main stuff from last week.

Bench 255x13
Dead 390x10
Squat 365x7 (felt awful) 2 hours of basketball the day before and no spot... oh well

Tonight was back to benching
210x3
240x3
270x9

purple bands
185x3x6

BOBB ROW
155x10x5

Beaker
03-29-2010, 08:21 PM
im terrible at keeping up to date on this thing.

benched tonight and had a pretty good night.

5-3-1
225x5
255x3
285x7(pr)

255x10x3
275x8
315x2 (PR)

bobb high row
135x10
175x10
155x10x2

tri pushdowns
85ish x 12x3

Coke
03-29-2010, 09:05 PM
Props on setting new PRs, that's what it's all about.

Beaker
03-31-2010, 06:49 PM
Pretty good day today with squats... first good day in about 4 weeks of squatting actually so im pretty happy.

warmup 5 minutes on eliptical (i think this helped a bunch)

warmup sets
135x8-10ish
185x 8
225x5
275x5
work
300x5
305x5
345x3
385x7 (PR). I went into the day hoping for 8 but on my 7th i basically did a good morning with the weight and an 8th could have been ugly.

deadlift
275x8-10 conventional , one set of sumo got about 7 or 8. 5 sets total

i really like the combo of squat/dead it really cranks up my cardio and i HATE it but its definitely worth it. on deadlift days im going to start doing front squats after.

then fooled around doing one handed deadlifts for a while which was fun. used 135 mostly, but did manage to get 185 once with each hand, my grip is more of a problem than the strength here, but for a first time i'll take it.

standing obliques
100x10x3 each side

various ab work

calf raises on leg press
something like 500lbs . 4 sets of 25

CARDIO
30 minutes on eliptical, kept heart rate above 145 the whole time, got it as high as 165ish. 3.05 miles ... not bad for a first day.

Beaker
04-03-2010, 11:40 AM
Woke up nice and early this morning, about 6:45-7ish and went to work for a bit which I hate, but i think its actually been helping my saturday workouts. I'm up and moving around a bit, but not too much (like i am on weekdays).

Got to the gym about 11:00 or so maybe 11:30 for my deadlift workout.

Warmup: 4 minutes on eliptical. 2 forward 2 backwards nice and easy.
Deads
115x8 in regular sneakers nice and easy to stretch the back.
135x5 in sneakers
135x5 in chucks
225x5
Work
345x5
390x3
435x8 (my previous "good" deadlift max was 445 at a meet after 2 weeks rest. In all fairness i did lift 495 with a hitch... but this BLOWS AWAY anything even close to that... epic pr)

Front squats. i'm new to these and dont wear a belt for them so i go kind of light
155x10
155x8x3
155x12 (a real grunter here)
im still figuring out the best arm/hand position for these, i like the wrists bent backwards because it keeps the bar from rolling forward and lessens the load on my shoulders a bit.

BOBB high row from floor (pause weight at floor after each rep)
135x10x2

Straight leg sumo deads (just to work the glutes a little) hit these quick after the rows.
135x10x2

Shrugs
405x10
315x10x3
225x25x3 (traps and calves are muscles i really want to hit hard and often, they recover quick for me and i want them both to grow really bad)

Leg press calf raise
530x25x4 (felt like my ass was on fire after these)

Pull ups (underhand grip)
55lbs assist 5x5

i did pull ups and dips on thursday (which i didnt log) and am making really good progress with them from when i started. i used to use 100lbs assist for dips and pulls and thursday i was hitting sets of 10 with 55-65lbs assist which makes me happy as a pig in poop. hopefully one day i'll be able to do them unassisted.

now im going on a little trail walk with the dogs. hopefully get 5 miles in but idk if one of the dogs will make it, shes really fat.

t gale
04-03-2010, 11:52 AM
Great job today big Drew. Awesome pull. you did a good amount of volume to. Keep it up.

Beaker
04-03-2010, 06:31 PM
Great job today big Drew. Awesome pull. you did a good amount of volume to. Keep it up.

thanks Tim.

I followed it up with a good lap of all the trails in Cooper river park, something like 5 or 6 miles. Walking trails is about 5000 times more interesting than walking in the street or on the tread mill.

Beaker
04-08-2010, 05:35 AM
In the spirit of recovery week, and that i had things to do around the house. I stayed out of the gym last night and chopped some MONSTER logs with a 10lb axe for about an hour last night.

When i say monster logs, im not kidding, we had a tree cut down and I'm splitting the truck which is about 40-45 inches across, its a big mofo.

I am feeling it this morning, joints are sore, back is sore, But i feel great knowing i got some work in, albeit different work.

Beaker
04-09-2010, 02:53 PM
great weather today. split a bunch more logs with the 10lb'er. really need to get a tire and a big sledge to go haywire on once this lumber is all gone (which will be a while). its fun and a great workout. I smash at a pretty good pace on the real big chunks and it gets me sweatin.