View Poll Results: Which person will win the chase to a 1000 lb total first?

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  • TheLion

    2 28.57%
  • Option 1

    5 71.43%
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Thread: Lay you to waste

  1. #951
    T.J.W. TheLion's Avatar
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    Tuesday AM Session

    Postponed till tomorrow

    Tuesday PM Session

    BB BP
    warmup
    155 x 8
    155 x 8
    155 x 6
    155 x 6 (NTS: stay at this weight for 4x8)

    Dips
    3 x 8 bw

    Incline DBs
    55s x 6
    50s x 7
    50s x 7 (NTS: stay w/ this weight)

    Close-grip BB BP
    135 x 4 chest was absolutely exhausted

    Tricep Cable Press
    80 x 6
    70 x 10
    70 x 10
    70 x 10 (NTS: go 75 next time)

    DB Curls
    3 x 10 each arm 30 lbs


    Had to work late, postponed my cardio session until tomorrow morning due to a lack of rest.

    Was shooting for a 4x8 w/ 155 on Bench. I got gassed early on and couldn't hit it. Dips went smoothly. First time back on those in a long while. Incline DBs, started with too much weight, couldn't recover. Start with 50s next time. Tried to convince myself I had enough energy for Close-grips. Didn't work. Triceps felt strong. Need to use 75 lbs next time. Curls felt solid. Overall, not a bad workout.

    I think the reason for gassing early is I'm in a real estate course for 8 hours a day Tues and Wedn and its really effecting my calorie intake and meal timing. Oh well, its only for a few more weeks. Next chest workout I get to do something I used to be pretty damn good at: weighted dips
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  2. #952
    T.J.W. TheLion's Avatar
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    wed AM workout

    Stretching

    Row 2km

    Hypers


    Just getting my body prepped for the PM leg session.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  3. #953
    T.J.W. TheLion's Avatar
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    Wednesday PM Session

    Squats
    135 x 3
    185 x 3
    225 x 4 fail
    225 x 3
    185 x 4

    Leg Extensions
    120 x 10
    130 x 10
    130 x 10

    Calf Raises
    130 x 10
    130 x 10
    130 x 13

    Hypers
    3 x 12 w/ 25 lbs


    Terrible squatting. Absolutely no strength in the sets today. I thought that might happen due to the heavy amount of soreness in my lower back, but I figured I'd try it anyway. I wanted a 3x5 with 225. Hit 2x5 w/ 225 last week. Oh well, next time.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  4. #954
    T.J.W. TheLion's Avatar
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    Thurs AM : Rest

    Thursday PM Session

    Pullups
    bw x 5
    bw x 5
    bw x 5 (2 reps w/ kip)
    7 x 5 +60lb assist (better than last time)

    DL
    135 x 5
    225 x 3
    275 x 3
    275 x 3
    275 x 3
    225 x 3
    225 x 3

    1 arm DB rows
    55 x 8/8
    55 x 10/10
    55 x 8/8
    55 x 12/12

    DB Shrugs


    Overall, not bad. Did slightly better with the pullups than last time. DL: lower back was still sore, so didn't go all out on these, but still did some decent pulling. I threw in a couple heavier sets, just felt like it. DB rows went well. Prob do a couple sets with 60lb next time.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  5. #955
    WBB Team Captain Coke's Avatar
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    Glad to see you back and resuming things man, good luck with the real estate endeavors too.

  6. #956
    T.J.W. TheLion's Avatar
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    Thanks Coke, feels good to be lifting again.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  7. #957
    T.J.W. TheLion's Avatar
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    Friday PM Session

    BB BP
    warmup
    185 x 5
    185 x 5
    185 x 3 (lost focus, no spot so couldn't try for 4)
    185 x 4
    185 x 4
    185 x 4

    Incline Press Machine
    90 x 15
    90 x 10

    Weighted Dips
    1 x 5 +25lbs
    4 x 5 +45lbs

    Curls
    30s x 10/10
    30s x 8/8

    Tricep Cable Press
    75 x 10/10
    75 x 10/10


    Solid workout. Pressing felt good except for the 3rd set where I lost focus and the weight shifted weird. I'm real close to nailing a 5x5 with 185. Might could have got it today with a spot. Weighted dips use to be one of my favorites, so it felt good to try those again. Squats tomorrow, yummy
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  8. #958
    T.J.W. TheLion's Avatar
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    Saturday Session

    Warmup

    Squats
    3 x 10 x 135 deep (on to 20lb medicine ball)

    Leg Extensions
    3 x 10 x 130lb

    Calf Ext
    3 x 10 x 130lb

    Hypers
    3 x 12 +25lb

    Abs: weighted and bw


    Good workout. It was a light squat day, so focused on form and solid depth. Lower back is still wrecked, so it was good to do some light work and loosen it up. Next up, deload week. I'm due. My whole body feels shot
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  9. #959
    T.J.W. TheLion's Avatar
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    Monday Session Deload week

    Incline BP Machine
    90 x 15
    90 x 12
    90x 7

    Cable Flys
    40lb 6 x 12

    Dips
    Bw 3x5

    curls

    tricep press


    Felt good to relax a little. Really liked the cable flys. I felt those a lot. Will keep for assistance work
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  10. #960
    Who me? Chubrock's Avatar
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    Well. Well. Well. Look who it is...good to see you back killer.

    Fuck, fight, or hold the light.

  11. #961
    Paul killxswitch's Avatar
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    Hey hey, he's back! Weren't we competing to see who'd get to a 1000 lb. total at one point, years ago? Good to see you back at it. Where are you lifting these days?

  12. #962
    T.J.W. TheLion's Avatar
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    Chubs - yes sir, I figure I'll hang out here a little while

    Kills - lol, good to hear from you. I reckon I lost the competition. I'm in Clinton, NC
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  13. #963
    T.J.W. TheLion's Avatar
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    Wednesday Session Deload week

    Squat
    warmup
    135 x 5
    155 x 5
    165 x 5
    175 x 5

    Leg Extensions
    75 x 15
    75 x 15

    Calf Extensions
    75 x 15
    75 x 15

    Hypers
    3 x 12 bw

    .5 mile jog 9min pace


    It feels so good to rest up. Despite work taking up lots of hours, I'm mostly resting all week. Might start some version of the 5/3/1 workout next week. I'm not convinced that push press as a movement deserves the same treatment as Bench, Squat and DL, so I may just shorten the routine from 4 movement workout cycles to 3 movement workout cycles. Will probably do some shoulder work as assistance. I'm also debating maxing out or just estimating it. I have a pretty good idea what my numbers are, so I'm most likely going to estimate. I hate maxing, because I feel like it throws the routine off. I'll put some routine together before Monday starts.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  14. #964
    Who me? Chubrock's Avatar
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    I'd say stick with the 5/3/1 as it was written, unless you want to move to a full body 3 lift version. If you're going to keep it 4 days, I'd run it like the original. Also, if you estimate, estimate low. The goal of 5/3/1 is to run it several times, so you need to make sure you give yourself room to improve.

    Fuck, fight, or hold the light.

  15. #965
    Paul killxswitch's Avatar
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    I'm fascinated with 5/3/1 but the volume (especially BBB) is kinda crazy. I'll probably go for it one day, it'll be interesting to see how you do with it if you try. Enjoy the rest of deload week.

  16. #966
    Who me? Chubrock's Avatar
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    Quote Originally Posted by killxswitch View Post
    I'm fascinated with 5/3/1 but the volume (especially BBB) is kinda crazy. I'll probably go for it one day, it'll be interesting to see how you do with it if you try. Enjoy the rest of deload week.
    The original 5/3/1 isn't very much volume at all, at least in my opinion. Pretty low volume in fact.

    Fuck, fight, or hold the light.

  17. #967
    T.J.W. TheLion's Avatar
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    It is low volume, IMO. I've heard the last set stressed that you need to go to failure, but other than that, it seems like a pretty light load. In fact, one of my issues with it is that it is so low volume, that I'm not sure it is optimal for my body. My body seems to heal pretty fast, so...

    Just snowballing here, but what if someone were to run a 5/3/1, just squat, DL, and bench, and did each twice a week. Taking what would be a 4 week cycle, but making it 2 week cycles. My issue with that is I don't think 5/3/1 is designed to produce the rapid results necessary to increase your weights every 2 weeks. I'm trying to find something higher volume that may work for me, but I think in order to condense the program that much, you'd have to do some solid assistance work, eat, and rest like it was a job.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  18. #968
    T.J.W. TheLion's Avatar
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    Thursday Session deload

    Went in with visions of doing a light workout. Ended up just playing basketball for 45 min-1 hr. Good cardio I guess
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  19. #969
    Who me? Chubrock's Avatar
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    5/3/1 was built to sustain growth and improvement over a longer period of time. It isn't meant to produce extremely quick results. With that said, it is VERY effective. Jim Wendler really knows his stuff and every time I've run it, I've been satisfied. I recommend giving it two rotations like it was written (2 months) and see if you need to up the volume from there.

    Fuck, fight, or hold the light.

  20. #970
    Paul killxswitch's Avatar
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    I haven't read the original 5/3/1 in a few years. I was thinking in terms of the 3-month BBB challenge found here: http://www.t-nation.com/free_online_...onth_challenge

    Maybe that is not a lot of volume for everyone but it would be for me. Looking forward to seeing you progress though dude.

  21. #971
    T.J.W. TheLion's Avatar
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    Nah, here's the 5/3/1. At least, as I will be running it

    http://www.muscleandstrength.com/wor...ng-system.html
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  22. #972
    T.J.W. TheLion's Avatar
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    5/3/1 Week 1 bench

    Monday Session

    BB BP
    warmup
    170 x 5
    180 x 5
    190 x 5

    Cable flys incline
    25s x 3 x 12

    cable flys
    30s x 3 x 12

    tricep pushdown
    60 x 16
    75 x 10
    75 x 6

    abs


    Not bad. I can tell my diet was off the last couple of days. I felt zapped today. Barely had the energy to knock out that 190x5. Oh well, hit it anyway. Will be better later on in the week.
    Last edited by TheLion; 08-27-2013 at 07:22 PM.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  23. #973
    Who me? Chubrock's Avatar
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    Iron out that diet bro...nice benching.

    Fuck, fight, or hold the light.

  24. #974
    T.J.W. TheLion's Avatar
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    Yea, we went on a fishing trip to Beaufort this weekend and that messed me up. I was down 3 pounds this week as of my weekly Tuesday am weigh-in. 175
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  25. #975
    T.J.W. TheLion's Avatar
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    5/3/1 Week 1 DL

    Tuesday PM Session

    DL
    Warmup
    250 x 5
    265 x 5
    285 x 5

    Shoulder Press
    95 x 1
    115 x 1
    125 x 1 max

    basketball cardio


    DLs are flying up, but they are feeling awkward for some reason. I'd like to get some video and have y'all critique it. I'll try to get that.
    I needed to know what my shoulder press max was, so hence the heavy pressing. And hence me only getting 5 reps at 285. Could have got much more but wanted to save some energy to get a good gauge for shoulder press % calcs. Solid foundation for week 1 on deads IMO.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

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