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Phineas decides to move north of vag with 5/3/1

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  1. #1
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    Phineas decides to move north of vag with 5/3/1

    So, this is my first journal. I figured 5/3/1 would be a great program to start a journal with.

    I decided to go this route because the last year I was dissappointed with my progress. I started out interested in bodybuilding when I first hit the gym two and a half years ago, but about a year ago began switching to strength training. I always put together very balanced programs and am always making muscle gains (likely because I have a much better grasp on how much and what to eat) but my strength would go up much more gradually. I'm decently strong, but I know I'm capable of much more.

    I'll be following the Boring But Big version of 5/3/1. It will be a 3 day split, and I might add one GPP session somewhere in there. I also run 3x a week, but the distance is fairly short and I focus on speed so they don't interfere with my lifting at all. Here are the workouts:

    Squats:

    (1.) Squats: 5/3/1
    (2.) Squats: 5 x 10 @ 50-60%
    (3.) Planks: 5 x 1-2 mins (I do weighted, so I've given the time range so I can work up to 2 mins rather than having to keep adding more and more plates)

    Bench:

    (1.) Bench: 5/3/1
    (2.) Bench: 5 x 10 @ 50-60%
    (3.) DB Bench Rows: 5 x 10

    Deadlifts:

    (1.) Deadlifts: 5/3/1
    (2.) Deadlifts: 5 x 10 @ 50-60%
    (3.) BB Split Squats: 5 x 10

    Military Press:

    (1.) Military Press: 5/3/1
    (2.) Bar Dips: 5 x 10 @ 50-60% (this is the only place I made a change..I know Wendler said don't do this, but I figured it's a similar movement, and this way I get some more frequency on chest stimulation, so it will assist my bench as well)
    (3.) Chinups: 5 x 10

    I don't take 1RMs, so here are my rep maxes I used to calculate my lifts for the first mesocycle (I'll be doing 5 mesocycles, taking me to early-July).

    Squat: 245 lbs x 4 (about 10 degrees below parallel)
    Bench: 210 lbs x 5
    Deadlifts: 275 lbs x 3 (was 5 prior, but that was touch and go, which I decided for ego and results sake to stop doing lol)
    Military Press: 125 lbs x 5

    My goals for these 5 cycles:

    Squat: 275 lbs x 5
    Bench: 225 lbs x 5
    Deadlifts: 315 lbs x 5 (I was repping 290 last May, but went through form issues for months switching to sumo stance..it was worth it in the long run as it's easier on my back...I now have my form worked out)
    Military: 140 lbs x 5

    I think these are pretty reasonable goals given the timeframe. I've already done 3 workouts and am leaving the house for my fourth pretty soon so I'm going to post the last few immediately to get up to speed.

    I'm moving north of vag baby!

  2. #2
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    Mesocycle A, Week 1: Squats (Jan 15)

    Warmup:

    5 x 100 lbs
    5 x 125 lbs
    5 x 150 lbs

    Working Sets (goal for rep out: 8):

    5 x 160 lbs
    5 x 185 lbs
    5 > 210 lbs = 10

    Squats:

    10 x 115 lbs
    10 x 120 lbs
    10 x 125 lbs
    10 x 135 lbs
    10 x 135 lbs

    Planks:

    3 x 1 minute x BW (190) + 45 lbs

    ------

    First workout went really well I thought. I made sure to not go to failure on the rep out. In fact, I felt like I could have squeezed out 2 more reps out and then fail on 13 but I wanted to just get a feel for how the set progress works before killing myself on them. Still very happy with how the set felt. The first two sets are perfectly weighted that by the time I get to rep out I'm good and warmed up and mentally pumped. Also, beat my goal reps.

    Reduced planks because I had to get somewhere.
    Last edited by Phineas; 01-22-2011 at 04:55 PM.

  3. #3
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    Mesocycle A, Week 1: Bench (Jan 18)

    Warmup:

    5 x 90 lbs
    5 x 110 lbs
    5 x 130 lbs

    Working Sets (goal for rep out: 8):

    5 x 140 lbs
    5 x 165 lbs
    5 > 185 = 9

    10 x 115 lbs
    10 x 120 lbs
    10 x 120 lbs
    10 x 125 lbs
    10 x 115 lbs

    DB Bench Rows:

    10 x 80 lbs
    10 x 80 lbs
    10 x 75 lbs
    10 x 75 lbs
    10 x 75 lbs

    ------

    Felt great on the rep out. Made the mistake of attempting a 10th rep, which I failed on half way up. Oh well.

    Was surprised by how sore I was when I got to rows. I had to drop the weight quite a bit from usual. For 8 rep sets I usually work 90 to 100 lb DBs, so for 10 reps havin to go to 75 I was surprised but I didn't let ego make the call. I could have forced 90 lbs reps, but with how much they were taxing me I decided to keep it lighter as I don't want the assistance becoming any more than assistance. I figure also that it could be that I'm not use to the stress from the rep out sets. Maybe in a week or so I'll get used to that and can move my assistance weight to my normal weights.
    Last edited by Phineas; 01-22-2011 at 04:55 PM.

  4. #4
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    Mesocycle A, Week 1: Deadlifts (Jan 20)

    Warmup:

    5 x 110 lbs
    5 x 135 lbs
    5 x 165 lbs

    Working Sets (goal for rep out: 9):

    5 x 175 lbs
    5 x 205 lbs
    5 > 230 lbs = 12

    10 x 135 lbs
    10 x 145 lbs
    10 x 155 lbs
    10 x 165 lbs
    10 x 165 lbs

    BB Split Squats:

    10 x 135 lbs
    10 x 135 lbs
    10 x 135 lbs
    10 x 125 lbs
    10 x 125 lbs

    ----

    Very happy with the rep out set today. Like my squat session I refrained from going too close to failure. I felt like I would have failed on rep 15, but I felt I would begin rounding my back on rep 13 so I stopped at 12. Still, I was good a woozy after that set. Felt fantastic, and beat my goal of 8 reps.

    Once again, had to reduce my weight on split squats as my legs were raped by the time I got to them. When I was cutting in December I repped 170 for 12, so on a bulk I was surprised to see myself lower this much but again ego is no issue. Form was perfect and tempo was great.

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    SHIT THE BED phineas has finally set up a journal there must be pigs flying somewhere lol

    Glad youve finally joined us, i see your another 5/3/1 convert, maybe one day ill give it a go.





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    great program im in for the ride !

  7. #7
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    Mesocycle A, Week 1: Military Press (Jan 22)

    Warmup:

    5 x 50 lbs
    5 x 65 lbs
    5 x 80 lbs

    Working Sets (goal for rep-out: 9):

    5 x 85 lbs
    5 x 95 lbs
    5 > 110 lbs = 10

    Bar Dips:

    10/10/10/10/10 x BW (190 lbs)

    Chinups:

    10/10/10/6/8 x BW

    ----------

    First Military Press session of the program. Once again, I beat my personal rep goal so that was sweet. Delts needed a breather after the rep-out.

    Bar Dips went very well, but fatigued the hell out of my triceps. I've done bar dips maybe 5 times in the last year or so? I imagine by the next millie session I'll be more used to these. I got all the reps in with the last rep of the last set being the only one where lockout was a slow dirge, but then I had to perform my chinups a little more fatigued that I had hoped. I could have forced the reps on the last two sets but I'm really trying to focus on assisting the main lifts and not interfering too much with recovery.

    Also, for those of you interested in diet, here's a look at what I basically eat every training day....

    Meal 1:

    -1 tbsp flax oil
    -2 tbsp olive oil
    -1 whole wheat bagel
    -2 tbsp natural PB
    -3 eggs
    -2 cups skim milk
    -2 multivitamins

    Meal 2:

    -4 oz wild coho salmon
    -70g broccoli

    Meal 3 (pre-workout):

    -800g russet potatoes OR 170g whole wheat spaghetti
    -4 oz lean ground beef
    -70g broccoli

    Meal 4 (post workout):

    -1/2 cup cottage cheese
    -1/2 cup quick oats
    -1 scoop whey isolate

    Meal 5:

    -6 oz chicken
    -50g avocado
    -2 whole wheat tortillas OR 110-130g whole wheat bread
    -spinach/tomato/red onion
    -large salad of organic greens w/ carrots, peppers, and 1/2 oz sunflower seeds
    -2 cups skim milk

    Snack/Meal 6 (before bed):

    -3 eggs
    -1 tbsp flax oil
    -2 tbsp olive oil


    I can't recall the calories or macros because I've made a few changes recently, but I do have it all entered on fitday. This is a training day, which now I think is about 3,900 calories, 175g fat (about 28 sat, 50 poly, 90 mono) 330g carbs, and 260g protein. Non-training days I reduce the pre-workout carbs by 1/2 and I don't eat the oats, so it drops the calories about 450.

    Also recently stopped taking creatine and BCAAs. I figure I get plenty of BCAAs through meat, eggs, dairy, and whey, plus I'm not cutting anymore so it's not really necessary. $30-40/month I save. As for creatine well I never really noticed it did anything, and I got fucking sick of the stomach bloating.

  8. #8
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    Quote Originally Posted by davegmb View Post
    SHIT THE BED phineas has finally set up a journal there must be pigs flying somewhere lol

    Glad youve finally joined us, i see your another 5/3/1 convert, maybe one day ill give it a go.
    I would love to live in a world where pigs fly. It would be really cool if you could ride them for transportation, then eat them when done with them! Delicious locomotive!

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    Song of the day....


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    Glad you decided to start a journal, dude! Looking forward to seeing your progress!

    Program is looking good, keep smashing those rep-PRs!





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    Quote Originally Posted by Gazhole View Post
    Glad you decided to start a journal, dude! Looking forward to seeing your progress!

    Program is looking good, keep smashing those rep-PRs!
    Thanks Gaz. I was inspired by your badass results with 5/3/1. I, too, will be a deadlifting war machine.

    Wanted to mention I was watching some of your friend's videos on youtube (Project Goliath) with you guys in your gym and I love how in every video there's a different Megadeth, Slayer, etc song, lol. Such a nice change of pass from the top 40 shit I hear at my gym!

  12. #12
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    Quote Originally Posted by Phineas View Post
    Thanks Gaz. I was inspired by your badass results with 5/3/1. I, too, will be a deadlifting war machine.

    Wanted to mention I was watching some of your friend's videos on youtube (Project Goliath) with you guys in your gym and I love how in every video there's a different Megadeth, Slayer, etc song, lol. Such a nice change of pass from the top 40 shit I hear at my gym!
    Haha, yeah. I do enjoy that about our gym. There have been a few times when i've trained to death metal and its been oh so sweet

    Haven't seen Project for a while, he's on a work placement atm. Hopefully will train together soon, think he's back in town in a week or two. Have you been on the blog? Great articles and banter on there





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    Quote Originally Posted by Gazhole View Post
    Haha, yeah. I do enjoy that about our gym. There have been a few times when i've trained to death metal and its been oh so sweet

    Haven't seen Project for a while, he's on a work placement atm. Hopefully will train together soon, think he's back in town in a week or two. Have you been on the blog? Great articles and banter on there
    Haven't been on it in a while, but I'll check it out today for sure.

    On a side note, what would you think about running 5/3/1 on a cut? I'd like to cut again in mid- to late-May, but I wanted to use 5/3/1 for 5 mesocycles which would take me into early-July. Would reduced volume be fine you think? I'd like to not only maintain strength and size but get stronger if possible. I cut for 1 month and a half recently and my results slowed down in the last couple weeks (likely because I was over-cutting) but up until then I was getting stronger while leaning out. I figure 5/3/1 would be a great way to increase strength on a cut. Just not sure which approach would work without overdoing volume on assistance.

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    Quote Originally Posted by Phineas View Post
    Haven't been on it in a while, but I'll check it out today for sure.

    On a side note, what would you think about running 5/3/1 on a cut? I'd like to cut again in mid- to late-May, but I wanted to use 5/3/1 for 5 mesocycles which would take me into early-July. Would reduced volume be fine you think? I'd like to not only maintain strength and size but get stronger if possible. I cut for 1 month and a half recently and my results slowed down in the last couple weeks (likely because I was over-cutting) but up until then I was getting stronger while leaning out. I figure 5/3/1 would be a great way to increase strength on a cut. Just not sure which approach would work without overdoing volume on assistance.
    I totally think it could work. Even if you just did the 5/3/1 sets and one key assistance exercise, then finish it off with a little GPP/conditioning. Could finish the session in well under an hour and be the hell outta there while covering all the bases.





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    Quote Originally Posted by Phineas View Post
    My goals for these 5 cycles:
    Squat: 275 lbs x 5
    Bench: 225 lbs x 5
    Deadlifts: 315 lbs x 5
    Military: 140 lbs x 5
    You shouldn't have a problem with these.

    Welcome to the journal world.
    "No fear. No distractions. The ability to let that which does not matter truly slide." ~Fight Club

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