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

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davegmb said:
Still hitting PR's, program is obviously working for you
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ihateschoolmt said:
Nice lookin rep out man. PRs always feel good.
Click to expand...

Thanks guys.

I was actually more proud of my assistance squat sets. Reasons being I'm cutting so I'm suprised on the lower calories I have juice in the tank after the rep out and also they were so smooth I probably could have gone to 10 on the last set at 245. And in week 3 on my last cycle I fucked up on that weight on the rep out and only got 6. Just thought it was funny how when I wasn't even giving my best I could have probably beaten that squat rep out after already doing one on deadlifts.

Goes to show that I need more frequent heavy squatting. Even if it's just a few minor sets. I don't like waiting 9 to 10 days. Too much pressure on that one set.
 
Ya 10 days is a long time to not squat, maybe throw in some low rep front squats on deadlift day, I do it often and it is great. Try to keep the reps at 3 or under on fronts. It's a good compliment to deads because it uses the same muscles but I feel like it emphasizes the muscles in the front and deadlifts is obviously more a posterior chain movement.
 
i bet you'll be sore tomorrow. i could hardly move today and i didnt do near the volume!
 
Mesocycle C, Week 1: Military Press

Warmup Sets:

5 x 55 lbs
5 x 65 lbs
5 x 80 lbs

Working Sets:

5 x 90 lbs
5 x 105 lbs
> 5 x 120 lbs = 8

Bench Press:

5 x 185 lbs
5 x 190 lbs
5 x 195 lbs
5 x 195 lbs

Chinups:

5 x BW (187) + 35 lbs
5 x BW + 45 lbs
5 x BW + 45 lbs
5 x BW + 45 lbs
5 x BW + 45 lbs
10 x BW

(45 Degree Incline) Leg Press Calf Extensions:

20 x 450 lbs
17 x 450 lbs
17 x 450 lbs
 
Nice pull ups I'm tryin to work my way up to the 45 one of these days.
 
Nice work! Pullups looking amazing!
 
Mesocycle C, Week 2: Squats

Warmup Sets:

5 x 115 lbs
5 x 135 lbs
5 x 165 lbs

Working Sets:

3 x 185 lbs
3 x 210 lbs
> 3 x 240 lbs = 12

Deadlifts:

3 x 255 lbs
3 x 260 lbs
3 x 260 lbs
3 x 265 lbs

BB Split Squats:

8 x 155 lbs
8 x 165 lbs
8 x 165 lbs
8 x 170 lbs

*4 sets calves

--------------------------------

Previous best squat was 12 x 235 so tonight was a 5 lb increase. Haven't had a squat PR in a while, so that felt great. It was so smooth, I just kept going. Wasn't expecting it actually. I feel it really helped doing the heavy assistance squats on deadlift day to keep me doing heavy regularly to work on heavy lift technique (without killing my body on reps). It helped because today I wasn't intimidated by the weight at all.

Deadlifts were smooth. My 8 RM currently is 265 lbs, so as you can imagine building up to a set at that weight for 3 is good heavy stimulation but not really challenging. Again, I'm appreciating being able to work on my technique when handling weights that are challenging for more than a few reps.

Switched back to split squats as the third lift (did box squats last time) because fuck it I like them and it's good to have some unilateral work.

Oh, and today was my first refeed on the cut. I'm gonna do them once a week for now. Macros for the day are something like 50g fat, 540g carbs, 220g protein. I actually made a last minute switch for dinner tonight that will drop the calories a bit because I forgot to add pasta sauce on fitday and that would have brought my total to like 4,000. Even though I gym'ed and am going for a run plus some walking I'd probably net more calories at the end of the day than I need to. Maintenance is about 3,000, so if I net like 200-300 cals that's fine, but I don't need to create a 600 calorie surplus today. It's more about getting in the carbs to get leptin back up, which 540 will definitely achieve after a week of mostly 60g carb days.

Up a few pounds from water weight today obviously, but even with that I'm down 1 lb from my starting weight which I assume is fat. The rate I'm going is approximately 1 pound or more a week. It might even be more I dropped it's hard to tell with water weight because I probably am carrying more today than I usually do when bulking (as then I eat like 250 to 300g carbs a day). Either way, the cut is going well so far and the 3 meals a day is already comfortable for me, and that's what I'm after. Once it becomes part of your lifestyle and not a daunting event to endure then it's easier to do it for longer.
 
Congrats on the PR.
 
Mesocycle C, Week 2: Bench Press

Warmup Sets:

5 x 95 lbs
5 x 115 lbs
5 x 135 lbs

Working Sets:

3 x 160 lbs
3 x 185 lbs
> 3 x 205 lbs = 6

Rack Pulls (knee height):

5 x 300 lbs
5 x 300 lbs
5 x 305 lbs
5 x 305 lbs

Bar Dips:

5 x BW + 45 lbs
5 x BW + 45 lbs
5 x BW + 45 lbs
5 x BW + 45 lbs

DB Bench Rows:

8 x 100 lbs
8 x 105 lbs
8 x 110 lbs
8 x 115 lbs
 
Damn you move up like 10 pounds a week on DB rows lol.
 
Nice log man!! Im doing 5/3/1 myself and loving the simplicity of it....
 
Looks like you have caught me up on the bar dips, you couldnt let me have that one exercise could you haha :thumb:
 
Man I still don't know how you do deadlifts and squats the same day I would collapse and shit myself. Good looking numbers too.
 
ihateschoolmt said:
Man I still don't know how you do deadlifts and squats the same day I would collapse and shit myself. Good looking numbers too.
Click to expand...

Thanks.

I actually have no problem doing both. The rep out is exhausting but after a few minutes rest I'm fine for a few low rep sets of squats. Besides, given that my best squat is 12 x 240 those sets aren't very difficult. They're more for strength maintenance while on my cut and also to work on technique with heavier weights when I'm not on my actual squat day. So far, this approach seems to be working well.
 
Oh I hear ya, I forget you guys aren't on the same program as me. I look at everyone's workouts and assume they did every set to failure sometimes. I MIGHT be able to do some triples with squats after deads but it still sounds painful.
 
ihateschoolmt said:
Oh I hear ya, I forget you guys aren't on the same program as me. I look at everyone's workouts and assume they did every set to failure sometimes. I MIGHT be able to do some triples with squats after deads but it still sounds painful.
Click to expand...

Holy shit, nice pic in your avatar! Your lats are getting big. You'll be able to fly soon.

Are you by any chance a metalhead, or into old school rock?
 
Means 125 was his old 3 rep max and he got it 7 times this time. This program operates on 1, 3 and 5 rep maxes.
 
x~factor said:
What does this mean?
Click to expand...

ihateschoolmt said:
Means 125 was his old 3 rep max and he got it 7 times this time. This program operates on 1, 3 and 5 rep maxes.
Click to expand...

It means a minimum of 3 reps at 125 lbs. Greater than or equal to 3.

Actually, my previous best at 125 was 6. 1 rep improvement.

In 5/3/1, you do 3 working sets on the main lift. Only the third set is really the one where you're exerting yourself. The first two are more for building up to the final set, where you have to hit a minimum number of reps but should be able to get more. This is where you make your strength gains.

Each cycle is 3 weeks. The first week is 3 sets of 5 at 65%, 75%, 85% of your reduced max (you reduce all your 1RM's by 10% for the program). Second week is 3 sets of 3 at 70%, 80%, 90%. Third week is a set of 5 at 75%, a set of 3 at 85%, and a set of 1 at 95%. So, the rep out in week 3 is the hardest one where you use the heaviest weight of the cycle.
 
Good looking numbers, how are you feeling about your new setup for the aux exercises?

I'm with H8 as well Lamb of God is awesome, I like a good mix of new and old metal these days.

Five Finger Death Punch is reserved for deadlift days :thumb:
 
Mesocycle C, Week 3: Squats

Warmup Sets:

5 x 115 lbs
5 x 145 lbs
5 x 165 lbs

Working Sets:

5 x 200 lbs
3 x 225 lbs
> 1 x 250 lbs = 7

Deadlifts:

3 x 255 lbs
3 x 255 lbs
3 x 260 lbs
3 x 265 lbs

BB Split Squats:

8 x 155 lbs
8 x 155 lbs

-----------------------------------

Drank too much coffee today and fucked myself over with some major adrenal fatigue. I know I can squat 250 for 10. Oh well, next time.

Down to 185 lbs. Considering keto. I'm so close on non-gym days anyway, and I could easily do without the carbs. A cup and a half of coffee plus one or two cups green tea is enough to give me the training boost. Aside from that fat and protein makes me feel great. Also, if I go keto I could replace the bit of carbs with a little more fat.
 
omerta2010 said:
Good looking numbers, how are you feeling about your new setup for the aux exercises?

I'm with H8 as well Lamb of God is awesome, I like a good mix of new and old metal these days.

Five Finger Death Punch is reserved for deadlift days :thumb:
Click to expand...

I like the new assistance set up. The only time it's difficult doing heavy after the rep out is deads after squats. I can squat after deads no problem, but deads after squat rep out is really hard.

Overall helpful though as I get to practice heavy lifting technique more often, whereas on boring but big I had to wait 9 to 10 days before squatting again.
 
Phineas said:
In 5/3/1, you do 3 working sets on the main lift. Only the third set is really the one where you're exerting yourself. The first two are more for building up to the final set, where you have to hit a minimum number of reps but should be able to get more. This is where you make your strength gains.

Each cycle is 3 weeks. The first week is 3 sets of 5 at 65%, 75%, 85% of your reduced max (you reduce all your 1RM's by 10% for the program). Second week is 3 sets of 3 at 70%, 80%, 90%. Third week is a set of 5 at 75%, a set of 3 at 85%, and a set of 1 at 95%. So, the rep out in week 3 is the hardest one where you use the heaviest weight of the cycle.
Click to expand...

Thanks. I might give this a try after next week. My bench press is not making any progress at all.
 
Every time i look in here your weights and reps are creeping up, its great to see!

This new setup really seems to be working well.
 
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