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Flashback's Log
 

IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

5/3/1 Cycle Four Wave One

DB Press
25x5
35x5
45x5
55x5
65x5
75x17 (PR)

Top Half Press From Pins
135x4
155x4
185x3
205x3
225x5
245x2 (PR)

Split Stance Smith Machine Press (Surprisingly good exercise)
I did three sets with 50-70lbs going until technical failure

SUPERSET WITH

Lateral Raises using 10lb plates

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

5/3/1 Cycle Four Wave Two Chest

Floor Press
95x5
115x5
135x5
155x5
180x3
205x8 (extremely disappointing; easily had 1-2 more reps the false grip just screwed me over.

Bench
135x3
185x2
205x1
225x1
245x1

DB Press Incline
75x5
90x5
90x5
90x8
100x3 (PR)

Smith Machine Press Superset with Cable crosses
3 sets

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Didn't get enough Sleep last night, but tried to hit an arm workout in the morning. It was ok; probably should have rested though. All I did were DB Curls and rope Pushdowns.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Legs

Reverse Band Squats
135x5
165x5
185x5
205x5
225x5
255x5
275x5
295x5
315x3
335x3
365x2

Leg Extensions
6 sets of 10

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

So I decided to actually get the 5/3/1 full E-book. Some of the things there are pretty awesome. I've decided that I'm going to re evaluate some shit, mostly about keeping in shape. Since I started gaining weight my cardio has gone to shit so starting now, I'm gonna implement a one per week Conditioning sessions.

As well I looked at what he prescribes for stretching an decided that I've really underdone it in terms of how much I need. Gonna change that as well.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Well, I was going to hit up a workout today (TBH I had no Idea what it was), but I've had a bad stomach problem the entire day. Hopefully It's not that bad... My diet went to hell today. I skipped breakfast, ate half a borrito at lunch, had a glass of chocolate milk, a protein shake and a snickers bar... thats it.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

5/3/1 Cycle Four Wave Two Shoulders

DB Shoulder Press
30x5
40x5
50x5
60x3
70x3
80x16 (PR)

My gym only goes up to 100's; I'm already uneasy about the day that max out on these too.

Top Half Press From Pins
135x3
155x3
185x3
205x3
225x3
245x3 (PR)

I decided to call it here; Two big PR's were good enough.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Arms

CGBP with DZ Curls

CGBP
45x5
65x5
95x5
115x5
135x5
155x5
175x4
185x3
195x2
205x1

Ez Curls (not including the bar)
0x5
10x5
20x5
30x5
40x5
50x5
60x4
65x3
70x2
75x1

Superset Pushdowns with DB Curls
Pushdows
100x8
110x8
120x8
130x8
150x8
170x8
200x8

DB Curls
30x5
35x5
40x5
45x5
50x5
55x5
60x5


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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

5/3/1 Cycle 4 Wave Three Chest

Floor Press
95x5
135x5
155x5
175x5
195x3
215x9 (PR)

Well this is the first direct comparison that I've had to my old stats. My previous record was 215x4 before 5/3/1. This longass wait finally paid off.

High Incline Press
70x5
80x5
90x3
(Contemplated going heavier, but decided against it)
65x6 (HARD squeeze at the top)
65x6 (HARD squeeze at the top)
65x6 (HARD squeeze at the top)

Called it there, really glad about the PR.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

For a Direct Comparison

July 28 215x4



November 5 215x9

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Had a less than stellar isolation workout today. I was trying to get some isolation work in for the pesc as well as some triceps, but the inclines really made my anterior delt sore.

Either way, I did a few sets and left; decided to cut my losses and stuff.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Did a Lat and Bicep workout today. Again, it was less than stellar. Lat workouts tend to be that, they went from one of my favorites to just plain bad.

Either way, I've decided to roll without a routine. I trust myself to make the best judgement calls for the day at hand.

I'm still gonna use the 5/3/1 model for the first lift of Bench, Shoulders and squats. But everything else will be a judgement call.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

5/3/1 Cycle Four Wave Three Legs

Leg Extensions
100x10
130x10
160x10
190x10
220x10
250x10

Squats
95x3
135x3
185x3
215x3
235x5
255x1
275x3
300x1

Leg Curl
4 sets of 10

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

So today I was supposed to do shoulders but I got the worlds worst sleep, so I decided not to go in the morning. Instead I w\s gonna go at 7:00 and just decide then what I was gonna do. If I felt good, I was gonna do shoulders, if not, Arms. Instead I got there and I just felt like doing floor presses. So In stead of fighting it I actually just did my 5/3/1 cycle Five Wave One of chest

5/3/1 Cycle Five Wave One Chest

Floor Press
95x5
135x5
155x5
175x5
195x8 (Easily had more but I didn't want to strain anything)
175x5
175x5
175x5
175x5
175x5

Floor Press From Pins (Superset with Cable Crossovers)
245x3 (40x8)
225x3 (40x8)
225x3 (40x8)

Then I did some face pulls and bicep curls

That's all she wrote.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Alright so the past couple of months I've been fighting depression, I was thinking of starting a new log, but I thought I might pick up where I left off. Either way I plan on doing 5/3/1 again, modified for my injuries.

My goals have slightly changed, I looking to still build strength, however, I plan on losing fat as well.

My routine that I plan on running

Day one- Shoulders
Warm Up
KB swings/ Goblet Squats/ DB Deadlifts- 3 rounds

Strength work
Shoulder Press- 5/3/1

Assistance work
Shoulder Press/ DB Shrugs- 5 supersets
BB Shrugs- 3 sets

Conditioning work

Day Two- Legs
Warm Up
KB swings/ Goblet Squats/ DB Deadlifts- 3 rounds

Strength Work
Squat- 5/3/1 (1rm set really low for rehab purposes)

Assitance work
Leg Press
Leg extension

Conditioning Work

Day Three- Rest

Day Four- Chest
Warm Up
KB swings/ Goblet Squats/ DB Deadlifts- 3 rounds

Strength Work
Chest Press- 5/3/1

Assistance work
Low incline DB Bench/ Cable crossovers

Conditioning work

Day Five- Back
Warm Up
KB swings/ Goblet Squats/ DB Deadlifts- 3 rounds

Strength Work
Deadlift- 5/3/1 (1rm set really low for rehab purposes)

Assistance
Lat "Stretchers"
Lat Puldowns (various grips)

Conditioning

Day six- Rest

Repeat

The problem is that from tomorrow to next monday I have a shit tonne of work for exams and stuff so I haven't deloaded in quite a while. Anyways, I plan on coming back next monday fresh as can be and work from there. I just felt like starting up my log again now that I've stopped feeling like a total outcast.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

YAY, Finally done exams, back to normal.

Warmup

DB SHoulders press
40xsome
50xsome
All five reps (unless otherwise stated)
60
70
80
80
70
70
60
60x3

All sets with arm curls active rest

A1. Floor Press
all five reps
135
135
135
155
175

A2. BB Shrugs (Peak contraction)
95 for 5 sets of 8

Finished with some "bro shrugs" and left

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

K so in the past couple of months I suffered an injury... well everywhere at one once, my knees, low back, pecs shoulders, and neck all started to hurt at once. I was so tight that everything was hurting. Either way I stretched and foam rolled and massaged my way out of it, and now I can do the basic lifts again pain free.

These passed couple of weeks I've been retesting my maxes and now I have these.

1rm
Squat: 295 (ATG, Heels on plates)
OHP: 170 (No leg drive)
Deadlift: 300
Bench: 245 (paused)

I was also guilty of being the "program hopper" that everyone hates. Now I decided that I'm gonna do the 5/3/1 singles template, with BBB assistance. Also I will do a day dedicated to lats. Alright let's do this.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905



Form needs a lot of work for me to get a respectable pull.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

OK so yesterday I tested my max bench, and got 245. Then I was gonna go for 265 but the spotter came and grabbed the bar too soon. So I went back later that night and re tested and hit 265.

Today was squat day

Warm up, stretch
Squats (ATG, Heels on plates)
95x3
135x5
165x3
190x3
215x3
240x3
265x3 singles

Weighted Jumps/Leg Extensions
60x8x4/Somex8x4

Then did 5 sprints and left

Gonna go back later to do more stuff

Second sesh

did BBB squats
5x10 at 135

4 sets of leg press

Finished with some arm work

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Macmade
Level

Join date: Oct 2011
Location: Ontario, CAN
Posts: 440

Keep on building those muscle and stay committed man! Do you mind telling us your weight, height and how long you've been training? By looking at the stats, you are one of the stronger teenagers out here on the forum, it would be a shame if you stop weight training. Following.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Macmade wrote:
Keep on building those muscle and stay committed man! Do you mind telling us your weight, height and how long you've been training? By looking at the stats, you are one of the stronger teenagers out here on the forum, it would be a shame if you stop weight training. Following.


I really appreciate that man!

Height: 5 feet 8 inches
Weight: I don't have a scale but I would say about 195lbs
Years training: since I signed up to T Nation, so about 15 months

Here is the progress I made from Feb 2011 to Feb 2012



_______

Alright so my quads are thrashed from yesterdays workout. I have about 40 degrees of flexion before the pain sets in. Basically there was an illness in my family that has been putting major stress on my mom, which has kind of affected my schedule as well. As a result I have had to start working out at 5am. Not a big deal; whetever it takes. Today I slept like 15 hours though cuz my body gave in from the lack of sleep. end of complaining.

Today I hit up a lats workout. I started with a complex of lat pulldowns, Cable curls, and calf raises. I did this complex 7 times, ramping up for a final dropset. Then I did 2-3 rounds more and left. Vid tomorrow.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Today was shoulder day. I had to be careful because I maxed out recently on the bench and didn't to hurt my shoulder.

OHP
65x3
85x3
95x3
115x3
125x3
140x3
155x3 singles
85x10/10/10/9/6

The BBB sets KILLED

DB Press
65x5
60x5
65x5

I had to call it here; the DB work killed my left shoulder. I also did some jumps and med ball overhead throws and left. I made sure to stretch, ice and foeam roll any area that seemed tight.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Alrighty Deadlift day today

Warmup with some cleans

DL
135x3
170x3
190x3
225x3
240x3
270x3 singles

RDL
135x5x5

Did 10 minutes of sprints and left. I had to be in and out really quickly today. Still a great sesh.

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IFlashBack
Level 1

Join date: Feb 2011
Location: Ontario, CAN
Posts: 905

Back to working out at 5, got up at 3, slept for exactly 2 hours... leggo

Warm up: light Bench press, pullups, jumps

Bench:
95x3
115x3
135x3
155x3
185x3
205x3
225x3 singles
135x10x5 (only got 8 or so on the last couple sets)

DB Bench
75's x5x5

Done. I was gonna do sprints after, but I felt something pull in my groin when I went for the first sprint; better back for now.

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