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Old 05-06-2019, 09:47 AM   #251
d3v0
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Nice lifts, P!

Starting my new 5/3/1 cycle this week, the frequency has been really low, trying to get back to 4x per week gym but its really hard. lots of my free time is spent with baby in arms, so its hard to take the 1.5-2 hours to gym.
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Old 05-07-2019, 10:26 AM   #252
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Push Day: 5/6/2019

5/3/1 SSB Squat 2019 Cycle 2 Week 1 (235lb TM)

SSB Squat
BW x 10
70 x 10
120 x 5
160 x 5 (5)
175 x 5 (5)
200 x 7 (5+) (2 or so left in the tank)

Standing Calf Raise:
120 x 12
120 x 12
120 x 11
120 x 10

Leg Extensions (Quad)
130 x 12
130 x 12
130 x 12
130 x 12

Hammer Strength Bench:
90 x 12
110 x 12
140 x 12
140 x 11
140 x 9
140 x 8 (wtf? was trying lower weights to just feel squeeze but at bout rep 6 my body just gave out.)

Delta DB Lateral Raise:
25 x 12
25 x 12
25 x 12
25 x 12

1-Arm Standing Landmine Press:
45 x 12
45 x 12
45 x 10
45 x 10 (same as above, horrifyingly difficult, where my presses at?)

The hating yourself bonus supersets:

Cable Lateral Raise:
15 x 12
15 x 12
15 x 10

1-Arm Tricep Pushdown
50 x 12
50 x 12
50 x 12
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Old 05-09-2019, 11:30 AM   #253
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Pull Day 3 - 5/8/2019: Lots of movements focused on mind muscle connection with reasonable/lighter weights.

Bent over Barbell Row:
135 x 12
155 x 10
185 x 10
205 x 8
205 x 8
215 x 6

Straight Arm Lat Pulldown
95 x 18 (rope)
95 x 12 (rope)
95 x 12 (rope)
110 x 12 (wide grip flat)
110 x 15 (wide grip flat)
110 x 12 (wide grip flat)
110 x 12 (wide grip flat)

1 Arm Lat Pull-In
3 sets x some weight, idk, was just pump chasing

Face Pulls:
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
100 x 15
100 x 15

Hammer Strength 1-Arm Chins
70 x 10
70 x 10
70 x 8 (emergency intra-workout **** break)
70 x 10

Hammer Curl:
30 x 12
30 x 12
30 x 12
30 x 12

1-Arm Cable Curl:
30 x 8
25 x 10
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Old 05-10-2019, 10:11 AM   #254
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Push Day 1: 5/9/2019 (finally back in gym for back to backs)

Machine seated shoulder press:
105 x 15
120 x 12
135 x 12
150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Machine Lateral Raise:
60 x 12
60 x 12
60 x 12
60 x 10

Smith Incline Bench:
50 x 12
90 x 12
110 x 12
125 x 10
125 x 9
125 x 7
110 x 10

Cable Cross:
45 x 13
50 x 12
55 x 8
55 x 8
50 x 10
45 x 12

Seated Calf Raise:
57.5 x 16
57.5 x 12
57.5 x 12
57.5 x 12

Delta DB Lateral Raise:
20 x 15
20 x 13
20 x 12
20 x 12

Straight bar Tricep Pushdown (Weird cable machine that I hate)
70 x 10
70 x 10
70 x 8
130 x 12 (good machine)
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Old 05-13-2019, 10:13 AM   #255
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Pull Day 1 (2019 5/3/1 Cycle 4 Week 1) (TM 395) 5/11/2019

Deadlift:
135 x 5
225 x 5
255 x 5 (5)
295 x 5 (5)
335 x 9 (5+) Rep PR 1 left in tank, gassed

Block Pulls:
375 x 8
375 x 8
375 x 8 (3rd set vid below)

Hammer Strength Lat Pulldown: (weight per arm)
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12

Cable Row Wide Grip: (8+)
140 x 9
140 x 8
140 x 8 (30s rest)
140 x 4

Cable Curl:
80 x 12
80 x 12
80 x 12
80 x 12

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Old 05-13-2019, 10:17 AM   #256
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Push Day 2 - 5/12/2019

Hammer Strength Shoulder Press: (12+)
90 x 12
120 x 12
140 x 12
140 x 10
140 x 9
140 x 9
140 x 8

Pec Deck (10+)
110 x 10
110 x 10
110 x 10
110 x 10

Seated 1-Arm Chest press: (8+)
55 x 9
55 x 9
55 x 8 (30s rest)
55 x 4

Rope Upright Row:
85 x 12
85 x 12
85 x 12
85 x 12
85 x 12

Donkey Calf Raise:
120 x 15
160 x 15
160 x 12
160 x 12
160 x 12

1 Arm Tricep Pushdowns:
50 x 8
45 x 12
45 x 12
45 x 12

Cable Lateral Raises :
20 x 10
20 x 10
20 x 10
20 x 10
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Old 05-16-2019, 10:36 AM   #257
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Pull Day 2 (5/15/2019)

Hammer Strength 1-arm Row: (close grip/10+week)
45 x 12
90 x 12
115 x 12
115 x 12
115 x 10
115 x 10 (30s rest)
115 x 5

Reverse Peck Deck (10+)
80 x 12
80 x 12
80 x 10
80 x 10

T-Bar Row (8+):
125 x 10
125 x 8
125 x 8 (30s rest)
125 x 4

Hamstring Curl:
70 x 12
90 x 12
90 x 12
90 x 12

1 Arm Lat Pull-In: (Short rest periods, pump chasing)
70 x 12
80 x 12
85 x 12
85 x 12
85 x 12

Lat Pulldown (10+):
130 x 10
130 x 10
130 x 10
130 x 10

DB Curls:
27.5 x 10
25 x 10

Incline Curls:
20 x 10
20 x 10
20 x 10
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Old 05-16-2019, 11:18 AM   #258
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Its been 10 weeks since I attempted a Deadlift PR single, so I think this weekend I am going to rest up and try to shoot for a new one. on March 4 I pulled 455 with reasonable speed, and maybe had 10lbs left in tank. I am gonna load up 495 and see what happens. any tips on working up to this weight? if I go by 10% jumps it means ill be doing a 445 before the 495, which seems okay but maybe i should go a little bit lighter to preserve as much energy as possible for the big lift?

Considering:
Reverse Hypers 2 sets x 12 reps
135 x 5
225 x 5
315 x 3
365 x 1
425 x 1
495 x 1
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Old 05-16-2019, 11:52 AM   #259
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That's a pretty big last jump. Also, you're jumping plates, then 50lbs, then 60lbs, then 70lbs. You'd probably be better served by reversing that... 90lb jumps then 70, 60 50, 25, etc...

Few different ways you could approach it but assuming this is more for ego, motivation, and baselining than it is for competition, I personally would want to get at least 1 PR out of it and err on the side of caution when it comes to injury and/or failure.

I skip 365 in favor of 405. So mine would look something like:
mobility/stretching/bar hangs and reverse hypers between warmup sets
135 x whatever (but doing pauses, pendlays, etc)
225x3
315x1 (repeat as needed focusing on technique)
405x1 (focusing on speed)
465x1 (PR)
495x1 (PR)
on that last set I'd take it for a double if the first rep flies rather than bumping the weight up again

You could use your rep scheme but change it to something like:

Reverse Hypers 2 sets x 12 reps
135 x 5
225 x 5
315 x 3
365 x 1
415 x 1
465 x 1 (PR)

495 x 1 (PR)

or something more like

Reverse Hypers 2 sets x 12 reps
135 x 5
255 x 5
345 x 3
415 x 1
465 x 1
495 x 1

Also, nice work and good luck!
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Old 05-16-2019, 11:58 AM   #260
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Thanks rex! You make a really good point about trying to get at least one PR out of it. I can also use that smaller PR to gauge how far I really am from the 5 plate goal.

I like 5/3/1 but youre right this is mostly about motivation. 5/3/1 has me setting alot of small rep PRs of 5-9 reps in the 300s while training and while these are really cool, my favorite lifts are the big singles. So once in a while I like doing a check to see if my lifts have been improving which helps keep me motivated on my program. 465 is a great idea for what should be an easier PR. I also like your idea of bigger->smaller jumps too. Really great post thank you. Ill decide on whether to use the first or second set of rep schemes between now and saturday night when I plan on lifting.
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Old 05-16-2019, 12:26 PM   #261
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Quote:
Originally Posted by d3v0 View Post
Thanks rex! You make a really good point about trying to get at least one PR out of it. I can also use that smaller PR to gauge how far I really am from the 5 plate goal.

I like 5/3/1 but youre right this is mostly about motivation. 5/3/1 has me setting alot of small rep PRs of 5-9 reps in the 300s while training and while these are really cool, my favorite lifts are the big singles. So once in a while I like doing a check to see if my lifts have been improving which helps keep me motivated on my program. 465 is a great idea for what should be an easier PR. I also like your idea of bigger->smaller jumps too. Really great post thank you. Ill decide on whether to use the first or second set of rep schemes between now and saturday night when I plan on lifting.
No problem and keep up the strong work!

One additional note to consider during the multiple rep warmups is "why am I taking reps here?" For me, I do dead stop DLs anyway so I use those multiple rep sets as a way to feel out any soreness/mobility issues rather than to drill technique. Which also means that I might just take 315x1 (instead of 3-5) if everything is firing on that first rep.

Also, you seem to grasp the value of the "leave some in the tank" concept. This can apply to 1rm PRs as well. If 465 goes well but you aren't confident in 495, is it worth exerting 100% on a baseline test? It's the whole sprint vs marathon mentality that P has mentioned to you in the past. FWIW I've been guilty of failing on a "just for fun PR" when I definitely should have just taken my last warmup for a rep PR or just stopped, period. And that's the whole "respect the iron, it always wins against your ego" thing.

In any case, rooting for you to succeed and looking forward to the vid!
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Old 05-16-2019, 01:58 PM   #262
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What he said.

Also looking forward to the results. Makes me consider pulling a few heavy singles tomorrow...
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Old 05-17-2019, 09:42 AM   #263
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Been focusing on sports, conditioning, and cardio the last coupe weeks. Adding in some lifting now. Probably won't go any heavier than this for a few months. Might do a meet in late October if I can stay healthy.

Paused Squat
45 x 5
135 x 5
225 x 5
315 x 3 added sleeves
365 x 1
365 x 1
365 x 1

Paused Bench (feet up)
45 x 15
135 x 15
225 x 5
255 x 3
275 x 1
275 x 1
275 x 1
225 x 10 (feet down)
225 x 3 (feet up close grip)
225 x 3
225 x 3

Dumbbell Bulgarian Split Squat
20 x 10 x4
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Old 05-17-2019, 09:54 AM   #264
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Push Day: 5/16/2019

5/3/1 SSB Squat 2019 Cycle 2 Week 2 (235lb TM)

SSB Squat
BW x 10
70 x 8
120 x 5
140 x 3
165 x 3 (3)
190 x 3 (3)
210 x 7 (3+) (1 or 2 left in the tank)

Standing Calf Raise:
140 x 12
140 x 10
140 x 10
140 x 9

Some real f*cky cable squats for a quad pump that Cailer Woolam was doing below:
75 x 12 (fell over twice)
95 x 12
95 x 12
95 x 12

Hammer Strength Bench: (first half of reps 1 arm, second half 2 armed) (weight per arm)
45 x 12
70 x 12
80 x 10
80 x 10
80 x 9
80 x 8

1-Arm Kneeling Landmine Press:
35 x 12
45 x 12
45 x 12
45 x 12

Delta DB Lateral Raise:
25 x 12
25 x 12
25 x 12
25 x 12
25 x 10

Straight Arm Tricep Pushdown
120 x 15
120 x 12
120 x 12

https://www.instagram.com/p/BxgVw4eg..._web_copy_link
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Old 05-18-2019, 03:22 PM   #265
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Worked up to some heavy singles for deads.

455 for a single, 495 felt pretty good though my legs feel shaky. Threw all my weight on, 512.5 but my legs got the better of me and I missed it, bar was too far out. Took it again and made sure to keep the bar closer and got it. Didn't feel that heavy but the shakiness made it hard .

Not bad, heaviest I've gone on a rogue power bar, pretty much use it exclusively.


BW: 181.6

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Old 05-19-2019, 03:59 PM   #266
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Hell yeah P!!
I’ll post my stuff later

Last edited by d3v0; 05-20-2019 at 10:07 AM.
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Old 05-20-2019, 10:14 AM   #267
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Deadlift Peak Day 5/18/2019

Reverse Hypers:
30 x 10 x 2

Deadlift:
135 x 5
225 x 3
315 x 2
405 x 1 (speed)
465 x 1 (PR) (vid)
495 x 1 (PR)(vid)


Wasnt as happy with my form, I rushed 465 and didnt take the slack out of the bar. For 495 I had planned to fail it and was really nervous. At the end i overextended, which I lately have been avoiding but ahh well. Time to cut 40lbs.

Hammer Strength Lat Pulldown: (weight per arm)
45 x 12
90 x 12 x 5

Reverse Pec Deck:
70 x 12 x 5

Seated 1 Arm Hammer Strength Row: (weight per arm)
115 x 12 x 5

Hammer Curl:
30 x 12 x 4



Last edited by d3v0; 05-20-2019 at 10:29 AM.
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Old 05-20-2019, 11:15 AM   #268
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Awesome. Looks good man!
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Old 05-20-2019, 01:49 PM   #269
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Quote:
Originally Posted by ptirmal View Post
Nice lifts! First crack at 512 looked like your timing was just a bit off (locked knees out early in response to bar drifting a tiny bit).

Appreciate your variety of music lol

Both looked great for max/near max attempts. Congrats on the PRs!
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Old 05-20-2019, 02:31 PM   #270
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Thanks! Feeling really good about it. I sort of just walked back into the gym and did random robotic movements until another 40 minutes or so had passed and left like..dang, I did it. Now what?
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Old 05-20-2019, 02:33 PM   #271
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Copgrats d3vo impressive gains in max weight on the DL since the beginning of the year!!! What would you attribute it to besides staying consistent with a plan? What is your typical food intake...calories, grams of protein, carbs, etc... What supplements do you use if any?
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Old 05-20-2019, 02:52 PM   #272
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Quote:
Originally Posted by idget_rex View Post
Nice lifts! First crack at 512 looked like your timing was just a bit off (locked knees out early in response to bar drifting a tiny bit).

Appreciate your variety of music lol



Both looked great for max/near max attempts. Congrats on the PRs!
Yeah I think I got pulled forward and then couldn't compensate. I've also had a pretty tight right hammy since my adductor injury that doesn't help...

I don't even realize what's playing most of the time, and just went back to see what was playing... .
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Old 05-20-2019, 03:04 PM   #273
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Quote:
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Yeah I think I got pulled forward and then couldn't compensate. I've also had a pretty tight right hammy since my adductor injury that doesn't help...

I don't even realize what's playing most of the time, and just went back to see what was playing... .
Definite downside of gym and recording with phone is I get no music when recording video, since headphones are bluetooth. Music at my gym doesnt get piped in the side room where I deadlift, but its the only room with a big overhead fan

Quote:
Originally Posted by ZMANNH25rs View Post
Copgrats d3vo impressive gains in max weight on the DL since the beginning of the year!!! What would you attribute it to besides staying consistent with a plan? What is your typical food intake...calories, grams of protein, carbs, etc... What supplements do you use if any?
Nothing special really. I love my training program and 5/3/1 really helps me push what I can do. Best things I ever started doing with training were focusing on SSB squats for leg power and deficit deadlifts for speed off the floor. 455 was stapled to the floor in December of 2018, but you can see how fast I am able to move 495 just 5 months later. Stick to your program. Side note: I train in the evenings (which i read are better for strength), and this 5 plate deadlift was done at midnight on saturday.

During the last 10 weeks between my last deadlift PR:
Cal Intake:~ 3000 cals a day, some junk calories in there, but I always get 200g protein.
Pre-workout meal: 1c Cocoa Pebbles (40-45g carbs) +1/2c unsweetened almond milk mixed with 1 scoop chocolate mint whey 30 minutes before lifting.
Pre-workout drink: Transparent Labs Stim-Free
Intra-workout: XTend BCAAs intra-workout because they taste amazing. Lemon Lime and Mandarin orange are goat.
Post-workout: 5g of creatine mono in almond milk + casein shake.
Supps: I take ZMA at night with vitamin D3.

P and rex are much more advanced lifters than me I would ask them for advice lol. Thats just what I do.

Last edited by d3v0; 05-20-2019 at 03:18 PM.
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Old 05-20-2019, 03:10 PM   #274
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Half of the time I just lift without music, sometimes it being quiet helps me zone into the lift. Sometimes my wife will come out and look at me like I'm some sort of psycho .
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Old 05-20-2019, 03:23 PM   #275
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Quote:
Originally Posted by ptirmal View Post
Half of the time I just lift without music, sometimes it being quiet helps me zone into the lift. Sometimes my wife will come out and look at me like I'm some sort of psycho .
People are taught to be terrified of the guy who is lifting in complete silence since hes obviously training to get revenge on the ninjas who murdered his family
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