PDA

View Full Version : Does this bus stop at 5/3/1?



Pages : [1] 2 3

dechrist
01-02-2011, 08:02 AM
Starting my first cycle of 5/3/1 tomorrow. Going to start with Military Presses, and do the BBB assistance work. Also, I will be training 3 days of week right now. I will also post my food for the day and the supplements I take.

Off Road
01-02-2011, 08:21 AM
Glad you started a journal. How is your 3 day split going to look? Are you going to do all four workouts over 10 days or are you combining days?

dechrist
01-02-2011, 08:29 AM
Right now i'm setting it up like this:

Monday: Boring But Big
Military Press 3 x 5
DB Military Press 5 x 10
Chins
Conditioning

Tues: Off/Foam Roll/Mobility

Wed:
Deadlift 3x5
Trap Bar Deadlift 5x10
Ab Wheel Rollouts 5 x 20
Conditioning

Thurs: Off

Friday: Bench 3 x 5
DB Incline Bench Press 5 x 10
DB Rows 5 x 10 maybe superset if i'm feeling saucy

Sat: Off

Sun: Off

Monday: Squat 3 x 5

Wed: Military Press 3 x 3

etc. So basically doing all Four workouts over 10 days.

SCmmaFAN
01-02-2011, 08:31 AM
Welcome aboard! Also, I like that split for 5/3/1.

dechrist
01-02-2011, 08:37 AM
Thanks! I know it's not recommended to do conditioning with BBB but i'm well conditionded I spent all summer working on that. Giant Sets, Bodyweight 1000, Hill/Stair Sprints, Tabata Jump Rope etc etc. I can handle the workload. But, i'll also play by feel and time factors. My main concern is getting stronger

Off Road
01-02-2011, 08:47 AM
Looks great. Good luck with it.

dechrist
01-02-2011, 08:52 AM
Thank you! I forgot to add on Squats i'll be doing Bulgarian Split Squats 5 x 10. They suck but they're effective. Plus people look at you funny when you lose balance and whisper curse words.

AdrianLarsen
01-02-2011, 08:54 AM
Looks good I hope it works fir ya

dechrist
01-03-2011, 04:55 PM
Alright so just got back from my first day of 5/3/1

Started today with Military Presses. With my working max 115 for 7. I haven't lifted heavy on Military Presses for a good bit so this was a good return to form. I hopefully will get my max of 135 as my working max very soon.

Chin ups felt great completed all 10 reps on sets of 5 and even felt good adding in 3 x 15 on Dips

Overall a solid success.

Training Music Today: Bitter End - Guilty as Charged

Next up my favorite deadlifts.

dechrist
01-04-2011, 05:05 AM
Wow, i'm sore today it's true less is more.

the reps went like this:

105/5
110/5
115/7

Off Road
01-04-2011, 06:55 AM
Good start.

dechrist
01-05-2011, 04:55 PM
Deadlifts tonight followed by more deadlifts and hanging knee raises instead of ab wheel roll outs.


Went a little something like this:

225/5
240/5
275/8

than trap bars 215 for 10. All in all a successful night for myself. I can smell 400 within my grasp in a few cycles. Now it's time to crush two grass fed angus steaks, potatoes, and broccoli

dechrist
01-07-2011, 05:07 PM
A successful first week i'd say. Tomorrow is my conditioning day, running a huge hill by my house. Tonight was bench presses

went a little like this

135/5
145/5
165/7

Not impressive numbers, but I was really trying to do proper PL form and I didn't have a spotter. Followed it up with dumbbell rows and flat dumbbell bench each with 60 pounds 5 x 10 and ended with some planks. My body is definitely not use to straight strength work so hopefully it warms up soon. Damn me for trying to look all GQ.

dechrist
01-09-2011, 09:11 AM
bump just so I don't have to go digging through pages to find my log. Squats tomorrow resting all weekend doing resistance band stretches and mobility work and taking my dog on many walks.

dechrist
01-10-2011, 05:10 PM
Squats tonight followed by more squats and leg curls with swiss ball planks and reverse crunches

Hit 275/7 without a belt I felt pretty awesome about that considering 225 was my max a little over a year ago.

dechrist
01-11-2011, 02:28 PM
Tuesday: legs sore gonna contrast shower, stretch, jump rope for 10-15 mins

dechrist
01-12-2011, 05:03 PM
Hit a PR!

130 X 3 on my Military presses.

and than do more Military Presses at 95 pounds for 10 reps followed by 85 pound dumbbell shrugs, dips and chins 5 x 10, and hanging knee raises and side planks.

Also, emailed Matt Gary over at Maryland Powerlifting he said he could possibly hook me up with other local powerlifters so I can start training with them. Needless to say i'm really hoping this pulls through.

Gym music today: Death - Leprosy

Dinner: Bison Burgers, Salsa, Broccoli, and B Sprouts.

dechrist
01-14-2011, 05:46 PM
Tonight was deadlifts and everything felt so good.

135 x 8
225 x 8

work sets
315 x 3
325 x 3
325 x 3

which means I CRUSHED a PR

I've been dying to make 315 alone comfortable with proper form let alone 325.

Tonights music? None

Followed by Trap Bar deads 225 5x10, Back Ext 5 x 20, and Weighted Sit Ups 5 x 20. What a good tiring night. Tomorrow Hill Sprints and than relaxing my ass off the rest of the weekend for Bench Presses Monday.

dechrist
01-15-2011, 06:45 AM
Ran the big ass hill this morning at the local middle school I honestly do not know the yards but I ran it 25 times and that's what matters.

dechrist
01-19-2011, 05:15 PM
Monday was Bench Night

Worked up to 175 x 3

and tonight was squats 275 x 3 which is good considering I couldn't squeeze out 275 last time. I had a spotter this time as well to help me from falling over. I really gotta work on squat technique and hitting some "core"

SCmmaFAN
01-19-2011, 06:46 PM
Nice workouts going on. Keep up the good work!

You have some good numbers. How long have you been lifting?

dechrist
01-21-2011, 05:15 PM
Tonight was Military Press night (my favorite night) I hit 135 x 1 which use to be my ultimate one rep max. i'm excitied to get the number up and hit 145 sometime soon.

Followed up with more MP, Shrugs 85 lbs DB (5x20), Dips (5x20), Chins (5x10,7,7,7,7), and Knee Raises (5x12)

Tomorrow i'm gonna run the hill x 30 in cold ass weather and Sunday **** around with Jump Rope technique.

Thanks SCmmaFAN! I've been lifting legit for about a year now been dicking around for 3 years haha. I've been doing all these lifts raw no belt even so I'm pretty happy with that I of course will get a belt when it gets heavier and heavier. I'm looking to enter to my first meet by the latest September I got a good bit to go until i'm personally satisfied, but isn't that the truth with us all?

dechrist
01-22-2011, 09:18 AM
Hill Runs and Black Metal Saturday Session.


Ran the 50 yrd hill by my house x 30 slipped once on the way back down damn rocks. Plus it was freezing cold about 16 degrees. Ice cubes smacking you in the face.

dechrist
01-23-2011, 03:34 PM
Quick update in my log just to say everyone would benefit from a dry erase board obviously. that was an excuse to top this so when I update tomorrow I don't have to dig through pages.

Tomorrow i'm moving my bench day (5/3/1) actually cause a friend wants me to help him out and kick his ass in the weight room sense of things. Plus when im going near my max...might need a spotter.

Today I jumped rope for 30 minutes though listening to Bolt Thrower. Boom bitch.

jkstrength
01-23-2011, 05:43 PM
Nice work so far my man. I like the conditioning. Maybe i missed it but whats your bodyweight?

dechrist
01-23-2011, 07:18 PM
Im 5'7 currently 168 goal is to hit about 200. I maybe should cut back on conditioning to get there quicker but i'd rather burn calories and earn the couple extra meals day. (7 right now) Plus I work a labor job so i'm on my feet all day moving around no need for steady state unless I feel like checking out an album or something.

The lowest i've ever been was over summer where I was 148. But, I did conditioning over strength training for the most part. Now I take 2-3 complete days off with at least one day of some heavy duty conditioning.

Rambled on a bit there.

But, thanks man! Hopefully some video to come in the next couple cycles.

dechrist
01-24-2011, 05:29 PM
Well my friend pussed out so I moved back my deadlift night. Worked up to 345 x 2 on my last set before the deload week. this is big for me I hope to continue on the righteous path of glory


music tonight: black sabbath - vol. 4

Off Road
01-24-2011, 06:08 PM
Nice deadlift effort. Way to step up on your own.

dechrist
01-24-2011, 06:53 PM
Thanks man! No belt just chalk not bad for 168, lots of work to do still. Taking an off day tomorrow I rarely do steady state I work a warehouse job lifting and moving boxes all day. I used a pedometer to see how far and how many calories I burned I roughly walk 15 miles and burn 1,400 calories a day. Not exactly accurate but more a less an excuse to eat or drink that extra shake.

dechrist
01-25-2011, 03:46 PM
mmm foam rolling hurt so good.

dechrist
01-26-2011, 05:11 PM
Just got back from bench night had to rush which is always the worse due to ****ty nasty weather and my spotter not showing up, but nonetheless I pulled through and tried the best I could under the given circumstances.

3 warm up sets

followed by 3 work sets

165 x 5, 175 x 3, 185 x 1 and for the hell of it 215 x 1

all and all not to be bad before my first deload. I really need to hammer down my form bench is my weakest and most pathetic exercise. But, I will make it my best sometime soon and I will have alright numbers by my first competition whenever that maybe.

dechrist
01-28-2011, 05:22 PM
My last night on my first cycle of 5/3/1 tonight was Squats, definitely hit a P.R. even being spotter free tonight.

went a little like this

225 x 3
255 x 3
265 x 5
275 x 3
280 x 2

315 is gonna be mine!

followed by more squats, Good Mornings, 10 x 5 Pullups second pause on the last one on the last two sets.

and I hit some conditioning since I've been lazy as **** all week. So I did jump rope and burpee tabatas. Im wondering if running up a snowy hill without cleats is gonna be a bad idea. should I pass it up? more conditioning? or chill the whole weekend and chill for the deload.

dechrist
01-29-2011, 08:08 AM
Drove to the hill it was to snowy, went back to sleep for a second had a late night with my girlfriend last night so I decided to catch some zzz's.


im gonna hit some fasted HIIT cardio (omgz) and eat ribs and slam protein shakes all day.


Gonna do some 30/30s (30 second works and rest) using bodyweight

Squats
Pushups
Burpees
Mountain Climbers
Jumping Lunges
Squat Jumps

4 times through.

Music - Bitter End - Guilty as Charged

not very aspirining powerlifter of me but I figure if i'm eating enough it doesn't really matter and I have no meet to prepare for and i'm gonna deload this week anyway.

Off Road
01-29-2011, 08:28 AM
Good session to end with. Good luck getting the 315.

dechrist
01-29-2011, 09:19 AM
Thanks man!

dechrist
01-31-2011, 05:06 AM
Deload this week just bumping this so I dont have to search through pages.


Time to lax but get pumped.

dechrist
01-31-2011, 05:24 PM
First night of the deload

Tonight was Military Press/Bench

did

MP
75 x 5
85 x 5
105 x 5

Bench
115 x 5
125 x 5
135 x 5

Shrugs/Chins 3x10

and did 20 mins incline treadmill walking. Feel refreshed not overly tired but broke a sweat.

dechrist
02-01-2011, 04:30 PM
Just did some more 30/30s about to static stretch and eat a lot of food.

dechrist
02-04-2011, 05:19 PM
Woops lack of updates deload week is over thankfully next week its time to do work.

heres what it's looking like im trying to build my yoke as they say so im putting more emphasis on it. Going to continue my weekly hill sprints keeping my conditioning up. Im sitting around 170-173 so im getting up there thank the metal god.

Military 531
Military 5x10
Chins 50 reps
Upright Rows 5x10

Deads 531
Deads 5x10
Abs 5x10
Neck - everyday

Bench 531
Bench 5x10
Rows 5x10
Shrugs 5x10

Hang Cleans 531
Squat 531
Squat 5x10
Good Mornings 5x10

Off Road
02-04-2011, 05:32 PM
Deload over...let the fun begin...

dechrist
02-04-2011, 05:44 PM
I like to call it the chomping at the bit week personally. I'm ready to attack the weights with furious anger. The Iron is the only drug you ever need.

dechrist
02-05-2011, 09:45 AM
I also forgot to note i'm doing box squats to help with depth and form and than switching to regular back squats for my 5x10 sets I should be pooped

dechrist
02-06-2011, 07:29 AM
I had a very epic cheat meal last night. It was my friends college graduation party and they were Italian so you know how THAT goes. I had about 8 lean sausages, eggplant parm, chicken parm not deep fried though, spaghetti squash, and a lot of scallops, canoli's, and shrimp. I had 3-4 giant plates. Not too bad but I think im gonna smash some PR's this week

dechrist
02-07-2011, 05:08 PM
2nd cycle began tonight did MP

Worked up to 125 x 7 which is 10 pounds heavier than my first cycle on the first day.

followed by chins, dips, and 4 x 15 face pulls.

dechrist
02-07-2011, 05:28 PM
Oh and tonights music This is Hell

dechrist
02-09-2011, 05:01 PM
deadlift night tonight I worked up to 305/8 for a rep PR.

followed by deficit deads on the trap bar for 225 5 x 10 with the last set at 205 x 10

and than hanging leg raises 5 x 15.

Tonights music - The Dillinger Escape Plan (motivates the **** outta me)

SCmmaFAN
02-09-2011, 06:21 PM
Big deadlifting session!!! Oh and that Italian feast you had the other night sounded unbelievably awesome. They had all of my favorites and then some.

dechrist
02-09-2011, 06:37 PM
thanks man! I was super stoked to pull out 8. I was seeing spots by the end of the session haha.

dechrist
02-11-2011, 05:01 AM
just bumping this for bench night tonight. Weights will be lighter cause im trying to get my form down.

dechrist
02-11-2011, 05:28 PM
Bench night tonight...kinda disappointed in the main exercise worked up to 170 x 5 which is still my bodyweight but ya know us meathead it's never good enough

followed with dumbbell bench press 65 5 x 10 and 50 5 x10 dumbbell rows ended with 3 x 20 dumbbell rear raises. i was sweating up a storm and can feel the swole.

tonights music: the dillinger escape plan...again.


tomorrow will be hill runs and awesomeage.

dechrist
02-12-2011, 07:33 AM
Figure i'd share some pictures from this week

http://a3.sphotos.ak.fbcdn.net/hphotos-ak-ash1/168640_10150186282129762_548969761_8886877_2983165_n.jpg
my usual lunch fit for a bodybuilder

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc6/180612_10150188771314762_548969761_8920125_2595458_n.jpg

this is the hill I usually run on saturdays sometimes during the week when I need to lose fat or something but i don't really need too. I run this 20-30 times and crank the metal.

dechrist
02-12-2011, 06:53 PM
I didn't wanna start a post cause im sure its been asked a cazillion times but whoever reads this. this is how my next coming week is looking


Sun - Low Intensity Cardio 30-45 Min
Mon - Box Squat/Power Clean 5/3/1: No Cardio
Tues - Hill Sprints x 30
Wed - MP 5/3/1 no cardio
Thurs - Off/Off
Fri - Deadlift 5/3/1 no cardio
Sat - Hill Sprints x 30

I wanna start adding more cardio back into my regimen. but, I wanna get bigger and stronger im sitting in at 172 right now. I was 147 last summer so ive added some reasonable weight. the long term goal is 190-200ish. I know I cant have the best of both worlds and im getting stronger so do you think adding in an extra day of low intensity cardio and hill sprints would really affect too much? if it starts ill dial it back to one or two days a week. cant have the best of both worlds at once i realize.

SCmmaFAN
02-12-2011, 07:25 PM
Lunch looks good, the hill not so good! :)

dechrist
02-12-2011, 07:28 PM
Yeah it's a tasty one I repeat it often. The hill not so often haha.

chevelle2291
02-13-2011, 02:54 PM
Damn that lunch looked good!

I'm sure your bench will get moving quickly man.

Nice deads!

dechrist
02-13-2011, 04:07 PM
It is always delicious my man always.

as far as benching goes im just now really working on technique what I noticed is that bench pressing is like submerging myself under water but replace the water with weight. im confident enough to keep at it and not let it get the best of me. im all about that pr week after week which is why I like 5/3/1

thanks, I still kinda feel it in my ass still haha. taking it easy with icy hots and foam rolling all weekend.

Tomorrow is box squats to reinforce squat depth and power cleans and some ab wheel rollouts. im sure it'll be another killer session.

dechrist
02-14-2011, 05:27 PM
Woo yeah im feeling it already

worked up a set of 5 with 125 on power cleans (first time ever doing them)

and than a set of 8 on 265 box squats

followed by regular back squats 185 5 x 10

and than ab wheel roll outs 5 x 10

I smell.

SCmmaFAN
02-14-2011, 06:30 PM
That's a great lower body workout there. I'm always impressed when someone goes for power cleans.

dechrist
02-15-2011, 04:18 AM
I wish I would've started earlier, but better late than never. Last night was national bench press bicep curl night. Don't break a sweat just get a pump is the national saying to probably all the commercial gym goers.

My form wasn't probably spot on but with time it'll get better.

dechrist
02-15-2011, 06:07 PM
upping this bad boy per usual.

Off Road
02-15-2011, 06:20 PM
Wow...Cleans, Box squats, and Free squats...awesome session.

dechrist
02-16-2011, 05:17 PM
Yeah it was definitely awesome! Not gonna lie still feeling it today so I was dragging a bit in the gym tonight...

Military Presses worked up to 130 x 7 which is a rep PR, more MP 5 x 10 with 95 pounds, and than an assload of chins/pullups/dips and ended with 3 x 15 60 lb facepulls.

Tonights music: Glassjaw

dechrist
02-18-2011, 05:44 PM
Tonight I did Deadlifts followed by more deadlifts (conventional instead of trap bar)

worked up to 320 x 4

and 225 3 x 10 and than 215 2 x 10 for the rest of the time. Ripped my calluses open in the middle but kept going.

than finished with hanging ab raises 5 x 10.

dechrist
02-19-2011, 07:39 AM
Just hit my weekly Hill session x 30 in a record 27 minutes.

Feeling good hit rep p.r.'s every day this week.

Now it's time to eat this:
http://www.missshirleys.com/images/breakfastbw.jpg

grab a few micro-brews and enjoy the rest of my weekend.

SCmmaFAN
02-19-2011, 11:26 AM
Good job on busting out the PR's earlier this week, nice deadlift seesion last night and awesome job on the hill runs!!! You earned those micro-brews this week.

dechrist
02-19-2011, 11:42 AM
Thanks man! Resting up for my bench session Monday and squats and MP on wed and fri. Shall be a great week..


Just came back from some grubbage It ended up being healthy grass fed steak, mixed greens, brussel sprouts and a big glass of milk. I did take a couple bites of some pancakes. but, im hitting up the farmers market around here to get veggies and fruits for the week.

dechrist
02-20-2011, 07:48 AM
No training for me today just took my dog on a 45 minute fasted walking this morning.

Off Road
02-20-2011, 07:53 AM
You have some very good dedication with your lifting, eating, and exercise.

dechrist
02-20-2011, 08:11 AM
You have some very good dedication with your lifting, eating, and exercise.

Thanks man! You as well considering you're finding new ways to keep it interesting instead of taking time off.

Weightlifting is the best hobby ever, it's what I live for. When I open my facility someday I'll look at it and give myself a pat on the back and say I did it.

jkstrength
02-20-2011, 01:08 PM
Awesome dedication man! Good job on the PR's and that kick ass hill session as well.

Cmanuel
02-20-2011, 01:17 PM
hills make me vomit...in a fun way

dechrist
02-20-2011, 02:07 PM
Thanks everyone! Im training hard and eating smart for my first meet in July.

@Cmanuel dude it sucked so good it was like 60 mph wind gusts here in Maryland so ****ty haha.

dechrist
02-21-2011, 05:29 PM
Bench night tonight (of all nights to do it)

Warm Up:
Foam Roll
Agile 8
45 pound bench 2 x 15

Bench:
135 x 10
165 x 3
175 x 3
185 x 4 (PR)

I was only going to do what my training max was but I ended up feeling real saucy and worked up to 185 x 4 what could have been an idiotic move on my 5/3/1 workout program turned out to be a blessing in disguise.

More Bench 135 5 x 10

and than DB Rows with 60 lbs 5 x 10

and Dumbbell Rear Raises with 30 lbs for 3 x 15

Good session, Wed is Squats and Power Cleans let it burn.

dechrist
02-21-2011, 05:34 PM
Also, coming this week video probably on my squat and power clean day.

SCmmaFAN
02-21-2011, 08:48 PM
Good job on the PR!

Off Road
02-21-2011, 10:48 PM
Good bench efforts.

dechrist
02-22-2011, 04:12 AM
Thanks guys!

dechrist
02-22-2011, 03:58 PM
Time for some contrast showers some foam rolling and some stretching mobility work than dinner and a book (Never Let Go by Dan John)

dechrist
02-23-2011, 05:52 PM
Feeling awful/great after tonights squat session

Power Cleans worked up to 130 x 3

Box squats worked up to 285 x 6 (PR) which is a massive REP/PR for me so im incredibly stoked on this

did 225 for 3 x 10 but felt a little fatigued after so I dropped to 135 2 x 10

did some ab wheel rollouts and called it a night. Im sure my body will hate me tomorrow.

If people are wondering how im making such big jumps its because i've been really really really hammering technique getting and feeling better each week. This night is big for me.

dechrist
02-24-2011, 03:56 PM
Resting up tonight lots of stretching. foam roll, contrast shower, and dinner.

I perdict i'll be out by 9 o clock. Get that sleep in.

Tomorrow is Overhead Presses, going to start looking into block pulls or rack pulls for next cycle coming up to help with deadlift lockout.

jkstrength
02-24-2011, 05:23 PM
Its amazing how much better stretching and foam roll make you feel, ain't it?

dechrist
02-24-2011, 05:33 PM
It's like night and day. I do it upon rising and the evening sometimes before bed. Next to a bunch of cute Asian woman it's the best for massages.

SCmmaFAN
02-24-2011, 06:49 PM
That was some killer box squatting! I might need to try that foam rolling stuff. Folks on here seem to love it.

dechrist
02-25-2011, 06:02 PM
Thanks man! You should definitely cough up some dough for it, I think it's essential for any lifter.


I'm still feeling the other day but I mustered up some decent energy tonight for my 5/3/1 MP night

worked up to 135 x 6 which is another P.R.

followed by more MP 95 5 x 10

Chins 10 x 5
Dips 5 x 10
Face Pulls 3 x 15 with 60 lbs resistance

If im feeling drained tomorrow I may skip my hill session and rest up sat and sun for Deadlifts on Monday.

dechrist
02-26-2011, 05:52 AM
Posting before a hill run...
I love the fact that I found something iím good at. It also feels really good helping out friends getting into shape using the RIGHT exercises and not spinning the endless wheel like iíve been doing.

Iím weighing in at 178 this morning, Iím not overly fat (I donít really overly care), Iím eating well stuck to my convictions and feel like im kicking ass. Thatís all that matters.

Iím hungry, iím going to get what I want in life.

dechrist
02-26-2011, 07:34 AM
So I said **** it and ran the hill x 20 this time. Kept it easy cause it was muddy as **** and I don't own cleats so at least I did something. I feel much better after 8 + hours sleep.

Now it's time to relax and enjoy the weekend.

Off Road
02-26-2011, 07:36 AM
I loved doing hill sprints. I need to find a better hill after my injury heals. Great work man.

dechrist
02-26-2011, 07:50 AM
Thanks man! Once you get going it's really fun, especially when you have a favorite album on. Im gonna do some exploring sometime this week and see if theres any other large hills to run to make it more challenging. Id imagine once it's warmer out even the hill I normally run will be a great amount of work.

Good luck with your healing injury from the looks of your journal you're doing great work even with it.

dechrist
02-28-2011, 06:04 PM
Deadlifts tonight, everything felt real heavy and was pretty disappointed overall. I didn't even break a rep record really but, anyway

Deadlifts:
225 x 5
275 x 3
320 x 3
225 x 10
215 x 10
185 3 x 10

Hanging Leg Raises
5 x 15

Can't win 'em all.

dechrist
02-28-2011, 06:30 PM
Forgot that I did an extra set of 225 trap bar deadlifts which I had my friend train himself on. So a good workout just bummed out on results although I shouldnt be.

SCmmaFAN
02-28-2011, 06:55 PM
Don't be too bummed out on the deadlift. You definitely pulled some volume on the sets, especially considering that everything felt heavy.

Man, I wish I had a hill to run.

dechrist
02-28-2011, 07:04 PM
That's a good way to look at it. I still have a good couple months before my first meet anyway. Im gonna rest up and kill bench on wed.

dechrist
03-02-2011, 05:56 PM
Bench Night (5/3/1)
Warmup:
Band Pull Aparts
Agile 8
Foam Roll
not in that order


155 x 5
175 x 3
190 x 2 (P.R.)
Not exactly a huge rep p.r. but it's the first time i've hit 190 obviously. Feeling good

DB/Kroc Rows
50 lbs 3 x 10
70 lbs 1 x 20

Chin ups and pullups were done in between pressing sets.

Face Pulls 60 lbs resistance 5 x 20

All and all a great session.

dechrist
03-03-2011, 05:05 AM
Just updating my log with a music update

Currently really into:
Sargeist - Let The Devil In
Craft - Terror Propaganda
Bitter End - Guilty As Charged
Snapcase - Progression Through Unlearning

No workout today just recovering from my session last night and getting ready for squats and power cleans.

dechrist
03-05-2011, 06:19 AM
Update before my Hill Run this morning...

3-05-11

Power Cleans:
95 x 5
125 x 3
130 x 2

Box Squats:
230 x 5
295 x 3
300 x 4 (P.R.)

Free Squats:
225 x 10
felt a little exhausted went down to
155 4 x 10

Ab Wheel Rollouts

All and All a good session to end my 2nd cycle of 5/3/1/ now it's time for my deload.

GazzyG
03-05-2011, 06:29 AM
Hi mate. Just started following as I'm gonna start 5/3/1 too.

Really good stuff in here, keep it up!

Great PR on box squats!

dechrist
03-05-2011, 06:32 AM
Thanks man! Going after it! I'll follow your log as well.

Off Road
03-05-2011, 07:50 AM
Hitting some good PRs. Keep up that effort.

dechrist
03-05-2011, 08:22 AM
Same to you OR good luck on your cut.

dechrist
03-07-2011, 05:15 AM
Bumping this so I don't have to find it again for my next update. It's a deload week aka boring but necessary week.

dechrist
03-07-2011, 05:16 PM
Deload Night:

Military Presses
95 3 x 5

Deadlift:
155 3 x 5

Treadmill Incline Walk 3.3. 20 mins

Lots of stretching and mobility work and band pull aparts.

Easy and Sweaty

dechrist
03-09-2011, 05:25 PM
Deload Bench Night

135 3 x 5
Pushups 5 x 25
Treadmill Incline 20 Mins
Stretching Lots

Tonights music: Cavity/Mastodon/Torche

I'm calling this week my technique week. Really hammering good habits. Probably gonna drop some training maxes.

dechrist
03-11-2011, 05:34 PM
BORRRRRRING last deload of the week

205 3 x 5 Squats
135 2 x 10 Hack Squats
20 Min incline treadmill

Tonights music: Baroness

Can't wait to go and kill it again.

dechrist
03-14-2011, 05:17 PM
Alright started a new cycle of my 5/3/1 decided to lower my training maxes to really hit the last sets hard.

Standing Press night

Worked up to 105 for 13 reps

than more Presses 105 x 10, 95 x 10, 90 x 10, 90 x 10, 65 x 10

Dips - 100 reps

Chins - 50 reps

Face Pulls - 60 reps

Abs - 100 reps

SCmmaFAN
03-14-2011, 06:39 PM
Big volume going on! Nice job for the whole session.

Off Road
03-14-2011, 11:41 PM
Ya, big, big volume.

dechrist
03-15-2011, 04:10 AM
Everything felt really good, I also forgot to add I experimented with towel pullups but that was embarassing and didn't count haha. As Wendler would say "being stronger, never made you weaker".

dechrist
03-15-2011, 04:07 PM
Tonight is off

Foam Roll
Stretch
Contrast Shower

Im feeling that volume today.

Off Road
03-15-2011, 05:37 PM
I cvan't even do ONE full towel pull-up...<emberrassed>

dechrist
03-15-2011, 05:48 PM
I got 1 and a half haha.

Off Road
03-15-2011, 05:51 PM
Got me beat...but I weigh 240 lbs - lol

dechrist
03-16-2011, 05:40 PM
haha maybe one day.

Deadlift Night

Worked up to 275 x 13

SLDL 135 5x10
Leg Press 405 5 x 10
Ab Wheel Rollouts 5 x 10

Tonights Music: High on Fire

dechrist
03-17-2011, 04:15 PM
Weathers looking nice out, exhausted and sore from yesterday and a long day hauling **** in a warehouse. Took my dog out now im going to stretch and contrast shower myself. Ran over to the local farmers market thats open year round by my house picked up some grass fed beef and well im going to eat it.

Current weight is at 177, so im gaining very slowly and healthy I believe. One day a week devoted to heavy conditioning other than that Im on my feet all day at work so that's my usual cardio.

Cannot wait to look like a gorilla.

SCmmaFAN
03-17-2011, 05:13 PM
Solid deadlifting. 275x13 is serious business.

dechrist
03-17-2011, 05:26 PM
Yeah it felt real good and real explosive I brought in my stance some and that seemed to help quite a bit. I don't own a weight belt (buying one this weekend) and all I have is chalk so I was real happy with the end result.

dechrist
03-18-2011, 05:31 PM
Bench Night

Worked up to 155 x 16

I'm feeling real good about lowering my training maxes. Im hoping this helps my bench out since this is one of the lifts in my first meet (bench/deadlift event)

Assistance:
DB Bench 65 lbs 5 x 10
DB Row 65 lbs 5 x 10
Rear Laterals 20 lbs 3 x 20
Leg Raise 5 x 10

Feeling good.

Tonights music: Sabbath baby Sabbath.

SCmmaFAN
03-18-2011, 07:39 PM
Nice benching!!! I don't think I could knock out 16 reps on any bench press weight. :drooling:

dechrist
03-19-2011, 07:30 AM
Thanks! I did this workout well I do most workouts by myself. I was hoping the bar wouldnt fall on my face haha.

dechrist
03-19-2011, 09:17 AM
Scale update:
177 this morning.

that's 30 pounds in less than a year. Pant size is still the same and all my shirts are tighter. I need to look into some new jeans though.

Coke
03-19-2011, 06:20 PM
Scale update: 177 this morning.

that's 30 pounds in less than a year. Pant size is still the same and all my shirts are tighter. I need to look into some new jeans though.

That is what it's all about, complete upgrade and build that body up.

Good job man, taking it to new levels.

dechrist
03-20-2011, 07:21 AM
Once I hit 200 I'll be happy. But, of course I'll probably wanna be 220. 5'7 220 would be ape status.

Off Road
03-20-2011, 09:26 AM
Definitely making strides in the right direction with everything.

dechrist
03-20-2011, 09:52 AM
Thanks OR, that's good to know coming from yourself. I'm finally entering school again to study exercise science and do the damn thing. so that's the other whats going on's in my life.

Never quit learning, never quit improving.

Off Road
03-20-2011, 09:58 AM
Adding education is ALWAYS a good thing...can you tell that I'm a teacher :)

dechrist
03-20-2011, 10:12 AM
Yessir! What do you teach?

SCmmaFAN
03-20-2011, 10:34 AM
Going back to school is almost always a smart thing to do! I don't care what people tell you or what articles are written about education not being all that in today's world.

Off Road
03-20-2011, 11:08 AM
Yessir! What do you teach?
I teach 7-12 independent studies...so I teach pretty much all the core curriculum classes. I am constantly taking further classes to increase my effectiveness as a teacher in Math, Science, and Language Arts. My degree is in Social Science, so I already have a pretty good handle on those subjects (History, Government, Economics, Geography, and Sociology).

But I think it goes beyond just furthering your knowledge. Increasing your education makes you far more marketable in the job market. I commend you on your venture. I know that higher education takes a ton of efftort and commitment. Good luck to you.

dechrist
03-20-2011, 04:15 PM
That's awesome that seems and probably is a real rewarding job

dechrist
03-21-2011, 05:23 PM
Squat 5/3/1/ (Fives Week)

Power Cleans worked up to 125 x 5
Squat worked up to 235 x 13 (seeing stars)

Decided to not really follow BBB but keep the rep scheme the same with the following exercises
Leg Press - 405 5 x 10
Back Raises - Bodyweight 5 x 10

that's it. High point was hitting that 235 x 13 with clean reps i'm going to try and get some video up soon I don't like setting up my camera to film myself since I work out by myself primarily.

Another high point was a fellow lifter (a local firefighter) noticing the weight gain size and invited me to come lift with him and other powerlifters/gym rats at a PL gym here locally (finally! found a place). Funny enough it's actually the gym where my first meet is. I'm probably going to start training there.

SCmmaFAN
03-21-2011, 07:05 PM
Great squat reps and congrats on finding a new gym!

Coke
03-21-2011, 08:23 PM
Good deal on the new PL gym and making connections, you will do very well in that type of enviroment.

dechrist
03-22-2011, 04:14 AM
Thanks guys! I wouldn't be surprised if they had me spot and observe the first few workouts but who knows til I actually go.

dechrist
03-22-2011, 05:41 PM
Dog Walk, Labor Work, Contrast Shower, and Foam roll.

Cannot wait to train.

dechrist
03-23-2011, 05:07 PM
Press Night (3's week)

Worked up to 115 x 10

than dropped the weight pumped out 95 3 x 10 and than 75 2 x 10

Chins 10 sets of 55 (mixed grips, mixed reps but totaled 55)
Dips 100 reps
Face Pulls 60 reps
Rear Laterals 60 reps
Abs 50 reps

realized tonight I definitely need more ab work. Felt good about the 115 for 10.

Off Road
03-23-2011, 05:45 PM
Nice pressing.

dechrist
03-23-2011, 05:52 PM
Thanks OR. I'm feeling good about switching up the training maxes all the lifts feel very comfortable.

Coke
03-23-2011, 07:36 PM
We all could use more ab work, lol...nice and varied effort bro.

dechrist
03-24-2011, 05:09 AM
haha, it was kind of embarassing. I did a round of planks and than incline crunches and felt like a fat soccer mom trying to look like jillian michaels. awful.

GazzyG
03-24-2011, 08:18 AM
Great workouts mate, and great to hear that you're going back to education!

I went back to University at the age of 25, best thing I've ever done.

dechrist
03-24-2011, 04:07 PM
Thanks! I can't wait to seize the year some more, i'm feeling optimistic and ready to make dreams come true. (i.e. first meet, PL gym, and school) I'm ready for the busy life haha.

If you don't mind me asking what did you study?

Off Road
03-24-2011, 06:03 PM
Heck, I went back and got my degree and teaching credential in my 30s. Talk about feeling old in the classroom though, everybody was just a bunch of kids.

dechrist
03-25-2011, 05:13 PM
Deadliftathon 5/3/1 night (3's week)

Worked up to 295 x 8. I was shooting for 13 but my grip started slipping.

After that

Pull Throughs 60 lbs 5 x 15 reps
Hanging Leg Raises 5 x 15
Back Raises 5 x 20

I didn't need to do the back raises, I just wanted my posterior chain to hate me.

Coke
03-25-2011, 06:58 PM
Pretty good workout dude...(do you mind sharing your real first name? - you don't have to if you don't want to, of course).

dechrist
03-25-2011, 07:06 PM
Thanks man! My name's Shaun. No shame in the name haha.

dechrist
03-26-2011, 06:39 AM
Hill Runs x 20. Im keeping it at a train to maintain (conditoning) when it's warmer depending on how im feeling strength wise i'll jump in 2-3 more days. but right now 1 is fine.

Off Road
03-26-2011, 08:19 AM
Tons of hill sprints. You must be well conditioned.

dechrist
03-26-2011, 08:28 AM
I'm by no means a marathon runner. But, I spent most of last summer hitting up tons of conditioning. Lots of bodyweight exercises.

Kiff
03-26-2011, 02:06 PM
Nice work man hill sprintsx20 is not to be trifled with.

dechrist
03-26-2011, 02:41 PM
Once I get my strength to where my conditioning is i'll be very happy. It's going to happen so there's no ifs ands or buts about it.

SCmmaFAN
03-26-2011, 05:55 PM
Solid deadlifting! Then to follow it up on the next day with all of those hill sprints is pretty impressive.

dechrist
03-27-2011, 07:54 AM
Thanks man!

dechrist
03-28-2011, 05:14 PM
Bench Night (3's week)

Worked up to 165 x 8 which is a rep p.r. for myself.

Followed up by

DB Bench 55 lbs 5 x 15
DB Rows 4 x 10 60 lbs, 1 x 21 70 lbs (P.R.),
Rear Delt Machine 3 x 20 60 lbs.

Good session.

Coke
03-29-2011, 10:58 AM
Looks fine Shaun, including the hill sprints.

SCmmaFAN
03-29-2011, 11:30 AM
Excellent job on hitting the PR! That always makes for a good session.

GazzyG
03-29-2011, 12:04 PM
Nice work on the PR buddy.

dechrist
03-29-2011, 03:58 PM
Thanks guys! Im hitting up some contrast showers, stretching, mobility work tonight. It always feels good

CHASE TRUSNOVEC
03-30-2011, 11:40 AM
awesome work benching dude!!!!

dechrist
03-30-2011, 05:11 PM
BIGGGGG Squat Night (3's week)

Power Cleans 125 x 3
Worked up to 275 x 8 without the box which a huge P.R. for myself could've done more but I backed off a bit. All the form work is paying off. 315 will be mine.

The rest:
Leg Press 490 5 x 10
Back Raises Bodyweight plus a 25 pound plate 5 x 10
Hanging Leg Raises 5 x 10

Great night.

Off Road
03-30-2011, 05:50 PM
Great night! Congrats.

dechrist
03-30-2011, 06:13 PM
Thanks OR!

bloodybob
03-30-2011, 06:26 PM
dechrist, I just checked out your last.fm and it says our compatibility is "very low" haha.
Too much metal, sir!

ps congrats on your PR!

dechrist
03-30-2011, 06:30 PM
Too much metal is there really such a thing?!

Thanks dude!

SCmmaFAN
03-30-2011, 08:10 PM
Killer squatting!

and there is NO SUCH THING as too much metal!!!

dechrist
03-31-2011, 04:10 AM
Thanks man! Metal is the fruit of our labors.

GazzyG
03-31-2011, 04:27 AM
Loving the squats, mate. And +1 to the metal. Rock on, my friend.

Off Road
03-31-2011, 06:58 AM
Metal? I couldn't train to metal. I have to have my punk rock!!!

dechrist
04-01-2011, 07:14 PM
Ain't nothing wrong with a little punk! what bands?

Standing Press 5/3/1 Night

Worked up to 125 x 8 which is a p.r.

Dips 110 reps which is a p.r. think it's time to switch to weighted
Chins 60 reps
Face Pulls 60 reps
Standing Abs 100 Reps

Another solid night. Monday im going to fiddle with sumo deadlifts considering i've never done them before.

SCmmaFAN
04-01-2011, 07:50 PM
Another solid session! Congratulations on another PR!!! You are killing it lately and 5/3/1 is working for you.

Coke
04-01-2011, 08:04 PM
Training is solid man, on the rise in here.

dechrist
04-02-2011, 07:42 AM
Hill Sprints in the rain x 20 times jamming the new Crowbar album.

Now it's time to rest up for deads on monday and Orioles Opening Day

dechrist
04-04-2011, 05:59 AM
http://30.media.tumblr.com/tumblr_lj4mdqdvzN1qg84ilo1_500.jpg

Made these just now, Protein Pancakes. I need the fuel before Deadlifts.

Off Road
04-04-2011, 07:03 AM
Ain't nothing wrong with a little punk! what bands?.
My favorites are the old bands that stuck it out and keep getting better; Bad Religion, Pennywise, Social Distortion.

But I still like to listen to it all; Misfits, Fear, Black Flag, Ramones, Bad Brains, Drop Kick Murphys, Flogging Moly, Suicidal Tendencies, Dead Kennedys, Lagwaggon. The list can go on and on.

You wouldn't know to look at me that I like punk music. I'm pretty much the typical cowboy type of guy. But my best freind back in the 80s was a punker type and we'd actually hang out with a bunch of hard core punkers and even some punk bands now and then. Must have been pretty funny to see a whole mob of spiked mohawks and army boots, and right in the middle was me with my Wranglers and cowboy hat :evillaugh:

dechrist
04-04-2011, 07:06 AM
haha Im the same way man. Grant it i'm still young but I grew up on metal and than hung out with friends who were more punk oriented got me into all that stuff an oi and what not. Fell in love with hardcore as a result.

My favorite bands in punk/hardcore:
Bad Brains
Cro-Mags
Black Flag
Bad Religion
Descendents
Circle Jerks
Government Warning
Worn Thin

all that type of stuff.

dechrist
04-04-2011, 10:15 AM
Took off work today to go see The Baltimore Orioles Home Opener so I trained earlier in the day. I also experimented with sumo stance for my deadlift which actually felt real natural and comfortable so i'm going to stick with that for now.

Worked up to 305 x 5 (P.R.) I was shooting for 8 but with a new stance I decided to take it easy it's still 4 more reps than prescribed on the week (5 and 3 and 1)

Followed up with

Switch stance on deadlifts conventional and sumo for 155 5 x 10
Ab Wheel Roll Outs 5 x 10
Hills x 20

Great session, I don't feel completely worn out so I shall enjoy the rest of the day.

Coke
04-04-2011, 10:53 AM
Good deal on the sumo stance, if that is a better fit for you, then go for it bro.

dechrist
04-04-2011, 11:10 AM
That's what i'm saying. I just felt real strong.

dechrist
04-05-2011, 10:51 AM
My hips are feeling the "new movement" today...

2 Dog Walks for 45 minutes
Stretching
Foam Roll

Funny Happenings yesterday: Went to the Oriole home opener (we won, we're 4-0...wha?) Anyway my friend and I decided to hit a couple bars downtown. Where it was packed. As soon as we get to the bar the bartender girl gave me and only me a "vag slap" which is her mimicking rubbing her vag and than slapping me and proceeds to give my friend and I free whiskey cocktails all night (his birthday). Than apparently another gorgeous beauty followed me to the bar sat next to me and asked me to sing along to the song sweet caroline which I don't know the words too. If it's a Rush song or a KISS or a metal song i'd know it but Sweet Caroline? So she was disgusted with my lack of SC knowledge. Than these 2 girls come up to me and go "Isn't he just fucking gorgeous!" I turned around and said...me? They said "Yes, You. Where's your drink?" (I was drinking 3-4 cups of water) I replied "I'm not trying to get wasted just enjoy a couple and I already did." One of the girls said "Oh man that's fucking hot! Drink that water baby. You look built are you a fighter?" I said "No just lift weights to get strong" (didn't wanna say PL because im sure they had no idea what powerlifting even is) They said "You can come lift me anytime" I said "Well, Alright" and than they never showed back up.

It was rather surpising being a peice of "meat" for once haha. I failed at all 4 I have no game I still got that fat kid awkwardness. But, I redeemed myself with meeting up with a girl that I took out a couple times because I was in her neighborhood and we proceeded to talk for 4 hours and I walked her home gentleman style and made plans to get some sugar this weekend.

Long overboard story that i'm not going to proof read that I wanted to share with you guys.

Coke
04-05-2011, 11:20 AM
Them honeys hunting you down that way is not a bad deal, and it's going to increase as time goes by with what you are doing. Good deal on your team going undefeated too, hope that lasts a bit.

Your dog must be in heaven with the 2 dog walks, lol.

dechrist
04-05-2011, 11:47 AM
I sure hope so who would've thought gaining 40 pounds would be a good thing haha. Yeah, it's always good to have your home team doing work.

He loves it, he refuses to go out normally. It's either get walked or lay down all day.

dechrist
04-06-2011, 05:20 PM
Bench Night 5/3/1 week

Worked up to 170 x 8 (p.r. actually needed a spot for this last cycle, man'd up and got the weight off the rack myself)

DB Bench 5 x 15 reps with 45 lbs with palms facing each other
DB Rows 5 x 10 70 lbs
Face Pulls 80 lbs 3 x 20
Hills x 10

Feeling real good.

SCmmaFAN
04-06-2011, 07:14 PM
Nice bench session! Things are really looking good for you.

dechrist
04-07-2011, 04:13 AM
Thanks man!

GazzyG
04-07-2011, 04:31 AM
Great story about your night out, mate - bet that boosted your confidence, haha!

Good workout too.

dechrist
04-07-2011, 05:13 AM
Haha, it definitely did. Thanks man!

Off Road
04-07-2011, 07:00 AM
Nice bench session and wrapping up with hill sprints is awesome.

Coke
04-07-2011, 06:31 PM
Way to step to it Shaun.

dechrist
04-08-2011, 05:05 PM
Last Night before Deload week, Squats

Power Clean (120 x 1)
Worked up to 275 x 6 (PR)


Leg Press 605 pyramid down to 225 5 x 15 (these were brutal)
Leg Raises (5 x 10)
Back Raises with a 25 plate behind the head (5 x 10)

Great way to end the cycle.

Off Road
04-08-2011, 05:49 PM
enjoy the deload

dechrist
04-08-2011, 05:52 PM
Haha trust me it's something i'm actually looking forward this time around. I'll hit 3x5 and than go hit the hills. no assistance.

SCmmaFAN
04-08-2011, 08:42 PM
Definitely enjoy the deload!

dechrist
04-09-2011, 07:39 AM
Hill sprints x 30

I'm sweating and it's only 45 out. Now it's time to enjoy my birthday weekend probably drink a little too much and enjoy another year on earth.

Off Road
04-09-2011, 07:58 AM
Happy Birthday then.

dechrist
04-09-2011, 08:42 AM
Thanks OR!

SCmmaFAN
04-09-2011, 01:02 PM
Enjoy your birthday!

dechrist
04-11-2011, 05:03 PM
Well my actual birthday is tomorrow, but since I have one of those 9-5ers I can't enjoy it on a tuesday as much.


But my weekend went well, had some delicious greek food and some greek yogurt with honey and walnuts. Also, a couple jack and cokes. I'm a fan.

Today was the first of the deload

Standing Press/Deadlifts

Deadlifts:
185 3 x 5

Standing Press:
95 3 x 5

Chins/Dips: 2 x 10, 2 x 20
Standing Abs: 5 x 10
Hills x 20

Lots of sweat but not grueling at all. I'm on a major hill kick since it's warmer out. I'll scale em back if it starts hurting strength.

Off Road
04-11-2011, 08:39 PM
Well then, happy birthday tomorrow.

Coke
04-12-2011, 09:44 AM
Happy Bday man.

The hill sprints rock, get those dogs out there with you too, lol.

dechrist
04-13-2011, 05:05 PM
Thanks guys.

Deload Bench

155 3 x 5
Pushups 5 x 25
Ab Wheel 5 x 10
Face Pulls 1 x 10
Hills x 20

Muddy as shit slipped a couple times. Still went after it.

dechrist
04-13-2011, 05:16 PM
Also thinking of testing my actual max this next cycle on my 5/3/1 week and adding some band work for assistance exercises. Think this is a good idea?


I'd like to hit

Standing Press: 145
Bench Press: 205
Squat: 315
Deadlift: 405 (might be reaching for the stars but if my body feels good and my heads there why not)

Off Road
04-13-2011, 05:58 PM
Also thinking of testing my actual max this next cycle on my 5/3/1 week and adding some band work for assistance exercises. Think this is a good idea?
Ya, sure...test away. You might want to switch your days around for the next cycle and do the 3/5/1 instead. Do 3s the first week followed by max attempts. Second week would be the 5s for required reps only, kind of a break after the max week. Then finish off with the 5/3/1 week. Good luck. I just tested my maxes this week and everything seems to be right where I expected it to be.

dechrist
04-13-2011, 06:00 PM
Thats exactly what I was thinking of doing, I saw Matt Rhodes do this and maybe Scott Yard but it seemed to work for them.

SCmmaFAN
04-13-2011, 06:18 PM
3/5/1 seems like it would a be a solid alternative of 5/3/1. It'll be interesting to see where your 1RM's are at.

dechrist
04-13-2011, 06:21 PM
It's a very solid idea indeed.

dechrist
04-16-2011, 06:59 AM
Last deload session of the week...

Deload squat

185 2 x 5
225 1 x 5

Was squatting next to the quarter squat bros. With the bar pad on their back. GROW A BACK! (sorry)

Hanging Leg Raises
3 x 10
Hills
x 30

Had some top sirloin and a baked sweet potato and a salad. Listen to the New Crowbar god damn it rules.

SCmmaFAN
04-16-2011, 09:34 AM
Deload....meh

Quarter-squatting is where it's at. I could probably have a 500+ squat with those.

Top sirloin is probably my favorite cut of steak. I know it's not the most flavorful or tenderest cut of steak but the macro % of fat to protein is good and tastes great!

dechrist
04-16-2011, 09:44 AM
I like my steak med-rare so it's still pretty juicy. I too love the top sirloin the most.

dechrist
04-18-2011, 05:27 PM
Press Night (3's week)

Standing Press worked up to 120 x 8 (P.R.)
Chins 11 x 5 (p.r.)
Weighted Dips with 35 lb plate 6 x 5
Standing ABS 5 X 20
Hills x 15

Great session to start the week with. Looking forward to dem dere deadlifts.

SCmmaFAN
04-19-2011, 09:49 AM
Great job on busting out those PR's! I'm definitely interested to see how 3/5/1 works for you in the coming weeks/cycles.

Coke
04-19-2011, 03:57 PM
Great session to start the week with.

No joke bro, nice job throughout.

dechrist
04-19-2011, 04:36 PM
Thanks guys!

Dog walk
Foam Roll
Mobility/Static Stretching tonight

dechrist
04-20-2011, 05:54 PM
Deadlift Night

Deadlifts: worked up to 325 x 6 (p.r.) Was going for 8 but my belt slipped off. Also originally only going to go for 315 but I'm pretty happy with this.

Deadlift against average band 135 plus the band resistance 5 x 10
Leg Raises 5 x 10
Hills x 30

My usual hill was taken due to little league baseball so I had to run a less exciting hill but it was still steep and I got the cardio work in.

Coke
04-21-2011, 09:45 PM
Like what you did with those deads dude.

dechrist
04-22-2011, 05:10 PM
Bench Night

Feeling pretty banged up from the other night still and I didn't get my much sleep last night due to being over this girl I'm seeings house last night. Oh well sometimes life rules the gym.

But otherwise I still got good work in

Worked up to 170 x 8
Bench Press 5 x 10 with average band including 135 on the bar.
DB Rows 50 lbs 5 x 10 dead stopping on the floor after each rep.
Face Pulls 100 Reps

I didn't push my assistance work terribly hard. Im trying to save all my energy for squats on Monday.

dechrist
04-23-2011, 10:18 AM
Hills x 20

Taking it easy the rest of the weekend, maybe a cocktail probably not.

dechrist
04-24-2011, 08:41 AM
Happy zombie jesus day everyone if that's your bag. it ain't mine just wanted to top my log.

dechrist
04-25-2011, 05:40 PM
Decided to hit box squats again for this cycle of 5/3/1 because I wasn't sure of my depth and i'm using more of a box than a bench this go around. Anyway on to it...

Worked up to 265 x 8 (p.r.)
I'm feeling really strong lately even with the added condition.

Box Squats 5 x 10 (225, 185, 165, 145, 135) Pyramid down
Ab Wheel Roll outs 5 x 10
Hills x 20

Sweated like a hog and felt good about the work.

SCmmaFAN
04-25-2011, 06:34 PM
That's a pretty serious squat workout! Smart idea that you are using box squats to help with your depth.

dechrist
04-26-2011, 04:11 AM
Thanks dude! My hips kinda hate me today haha. But they'll thank me later.

GazzyG
04-26-2011, 04:22 AM
That's some big volume on your squat work, great job.

Off Road
04-26-2011, 06:57 AM
I really like that workout. Lotsa squats and conditioning. Good stuff.

Coke
04-26-2011, 10:02 AM
Huge day with the squats.

dechrist
04-27-2011, 05:26 PM
Thanks everyone!

Standing Press Night Starting my 5's week of 5/3/1

Standing Press worked up to 125 x 5 which i'm very happy with! Definitely another P.R. smoke show, could've went for a rep max but I'm taking it easier to prep for my 5/3/1 week and 1RM testing...

Standing Press 95 lbs 5 x 10
Dips Weighted 3x6 without Weight 2 x 10, 1 x 12 for last set
Chins mixed grips 8 x 7
Hills x 15

Good session in the books.

Off Road
04-27-2011, 05:34 PM
Nice one man.

Coke
04-27-2011, 05:48 PM
Good session in the books.

No bullshit.

dechrist
04-28-2011, 04:08 AM
Thanks!

SCmmaFAN
04-28-2011, 11:48 AM
Another solid session. You are really progressing well as of late.

hug dog
04-28-2011, 03:22 PM
Box Squats 5 x 10 (225, 185, 165, 145, 135) Pyramid down

interesting. How long did you rest between these?

dechrist
04-28-2011, 04:27 PM
Another solid session. You are really progressing well as of late.

Thanks man!

Also, I didn't really keep specific track of time. Enough for my partner to get his work in though. So if I had to guess around 45-75 seconds in that time frame.

dechrist
04-30-2011, 07:35 AM
Deadlifts 5's week.

Worked up to 335 x 5 (p.repping)
Deadlift with bands 145 5 x 10
Hanging Leg Raises 4 x 8
Hills x 22

Resting up for the week to come.

Off Road
04-30-2011, 08:03 AM
Nice pulling man. Like the hill sprints too.

dechrist
04-30-2011, 08:04 AM
Thanks OR, that's awesome coming from such a strong puller as yourself. I had my friend with me. He's a smoker...so i'll let you use your imagination with that haha.

dechrist
04-30-2011, 01:45 PM
Life Note:

Met with a college advisor today to start taking steps to becoming a teacher. I'm looking to teach phys ed or computers since there is more of a market for computers. But either way i'm really excited to open the next chapter of my life. Also, finally next Friday may be the first time I finally train at a REAL gym with REAL lifters. Cannot get any better than this.

Coke
04-30-2011, 05:09 PM
Workout is nice...and good deal on bringing career goals into focus too.

Getting into a great gym enviroment is gonna be awesome, look forward to hearing about it.

dechrist
05-01-2011, 01:11 PM
Yeah man! I wish I could edit the name of my journal to "The New Chapter of Strength and Life" or something corny haha.

dechrist
05-02-2011, 05:47 PM
Bench Night 5's Week

Bench Worked up to 185 x 5
Bench 155 5 x 10
DB Rows 75 lbs 5 x 10 (p.r.)
Face Pulls 60 reps
Hills x 15

Oh yeah.

Off Road
05-02-2011, 06:40 PM
An educator? I guess you don't want to be rich then?
Kidding, education is a very rewarding field.

dechrist
05-02-2011, 06:46 PM
Hahaha, As long as I live comfortable and get to live my passions and help others that's all I really need. Money is empty My Heart is rich...deep bro.

SCmmaFAN
05-02-2011, 07:10 PM
I hate to break the news to my teacher friends here but you pretty much don't get rich in other fields either. :moon:

Thank you both for becoming/soon to be educators. We can use all the good folks we can get in our education system.

SCmmaFAN
05-02-2011, 07:10 PM
BTW: Nice bench night!

dechrist
05-03-2011, 04:14 AM
Thanks dude! I'm looking forward to it.

Coke
05-03-2011, 10:08 AM
Oh yeah.

Oh hell yeah, the effort is great.

dechrist
05-04-2011, 05:51 PM
Box Squat Night (5's week)

Worked up to 280 x 5 (pretty stoked on this)

Box Squat 5 x 10 (235, 195, 175, 160, 160) pyramid down like last time.

Ab Wheel 5 x 20

Hills x 25

I'm just loving this streak so far.

Coke
05-05-2011, 01:10 AM
Killer workout bro!!

Off Road
05-05-2011, 07:27 AM
You are conditioned as hell to pull off these big squat workouts plus the hill sprints.

SCmmaFAN
05-05-2011, 07:35 AM
That's a great squat workout and then you went out and did hill sprints. Nice job!

dechrist
05-05-2011, 10:42 AM
Thanks guys!

dechrist
05-06-2011, 05:20 PM
Standing Press Night 5/3/1 week (with 1rm update)

Worked up to 135 for 1

Followed by 145 for a 3 singles.

Standing Press 95 lbs 5 x 10
Chins 13 x 7 (p.r.)
Dips 100 reps
Hills x 15

Coke
05-06-2011, 06:37 PM
Great job throughout Shaun.

Off Road
05-06-2011, 06:47 PM
Tons of good work right there.

dechrist
05-07-2011, 07:37 AM
Thanks everyone!