Building High-Performance Muscle™
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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Worked up to 185x1 on incline bench then did some arm stuff. Ready for 5/3/1.

Only thing I feel I've learned from not doing 5/3/1 for a year is that my body doesn't respond to high volume, I need high intensity.

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Press 5/3/1
5x50
5x60
3x75
3x85
3x95
8x110 PR

Side Partials
20x25
25x25
30x25

Reverse Pec Deck
15x40
15x50
15x60
15x70

Facepulls
15x15
15x15
15x15

Then did some upper back work and arms.

Happy to be back on 5/3/1 because I KNOW it will work and pay off.

Calories 2,463 - Protein 231.5g, Carbs 174.4g, Fats 97.3g

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Deadlift 5/3/1
5x135
5x155
3x185
3x215
3x250
8x280 PR

RDL
20x95
20x95
20x95

Leg Curl
10x40
10x50
10x60

Calories 2,215 - Protein 211.2g Carbs 143.9g Fat 90.3g

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Incline Bench 5/3/1
5x65
5x85
3x100
3x115
3x135
6x150 All paused

Close Grip Pulldown
12x55
12x70
12x85
12x100

Incline DB
10x20
10x30
10x40
10x50

Krow Row
10x50
12x100 That one away from a PR of 13

Also did some arm stuff

Calories 2,795 - Protein 210g Carbs 224g Fat 110g

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Squat 5/3/1
5x100
5x130
3x155
3x180
3x205
8x230 Deepest squats I've ever done

Front Squat
6x135
6x145
6x155
3x165 I've been working on my flexibility a little and these were pretty much ATG.

Leg Press
12x90
12x180
12x270
8x360

Calories 2,276 - Protein 202g Carbs 179g Fat 89g

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Press 5/3/1
5x50
5x60
3x75
5x80
5x90
9x105 PR

Side Partials
20x25
25x25
30x25

Reverse Pec Deck
15x40
15x50
15x60
15x70

Facepulls
15x15
15x15
15x15

Then did some upper back work and arms.

Calories 2,845 - Protein 206g Carbs 188g Fat 128g

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Deadlift 5/3/1
5x135
5x155
3x185
5x200
3x235
10x265 PR

RDL
20x115
20x115
20x115 These are gonna get tough real fast

Leg Curl
10x45
10x55
10x65

Calories 2,369 - Protein 210g Carbs 123g Fat 115g

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

keep on gaining

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

spar4tee wrote:
keep on gaining

Always reaching

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Incline Bench 5/3/1
5x65
5x80
3x95
3x100
3x120
6x135 Brought my max down. This was in the groove and actually working my chest.

Close Grip Pulldown
12x65
12x80
12x95
12x110

Incline DB
10x25
10x35
10x45
10x55

Krow Row
10x50
14x100 PR

Also did some arm stuff

Calories 2,586 - Protein 190g Carbs 180g Fat 124g :(

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Squat 5/3/1
5x100
5x130
3x155
5x165
5x190
5x220 Had somethings to do today so I did the minimum. Was also low on food before training sooo

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Feeling weak and angry about my squats yesterday, even though I've hit a few PR's the past two weeks.

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Hate to say it but I may give up on strength training. Not because I want to but mostly because of my shoulders and hips. They felt much better with the higher rep training I was doing. I'll still incorporate the main lifts, but as the last exercise of the day. Thinking into my 30's and 40's I'd rather have a well rounded physique than a nightmare of injuries at the expense of a few heavy weights. It's a bummer but it's just not worth it.

Regardless, I'm still extremely proud of what I accomplished this time last year.

Deadlift 405x1
Squat 375x1
Press 165x1
Bench 235x1
Front Squat 275x1
DB Row 125x6

All @170. No doubt in my mind I'll beat all those lifts. I just don't know when.


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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

Creating a new log once I think of a title

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

Kakarat wrote:
Creating a new log once I think of a title

"Give Me Your Energy"

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csulli
Level 1

Join date: May 2012
Location: Tennessee, USA
Posts: 6140

spar4tee wrote:
Kakarat wrote:
Creating a new log once I think of a title

"Give Me Your Energy"

"100x Gravity Training"

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

csulli wrote:
spar4tee wrote:
Kakarat wrote:
Creating a new log once I think of a title

"Give Me Your Energy"

"100x Gravity Training"

Lol "The Hyperbolic Time Chamber"

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

I haven't stopped lifting, I'm just on a hiatus from logging.

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

New log coming next week

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9679

Kakarat wrote:
New log coming next week

constipated?

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Kakarat
Level 2

Join date: Nov 2011
Location:
Posts: 949

spar4tee wrote:
Kakarat wrote:
New log coming next week

constipated?

Been contemplating my path. Got the Beyond 531 book and the new program is solid. I'll be starting monday.

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