Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
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)
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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)
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
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.
Join date: Feb 2011
Location: Ontario, CAN
Posts: 806
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.
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.
