bubba29 Posted October 16, 2012 Share Posted October 16, 2012 i am not real familiar with the 5/3/1 program. it seemed to be very effective for you in the past. is that what you are doing now? Quote Link to comment Share on other sites More sharing options...
dpc Posted October 16, 2012 Author Share Posted October 16, 2012 MattM - I can't wait to row again lol bubba- Yeah I'm doing the 5/3/1 again. It worked great in the past, so I didn't see any real reason to mess around with it. Sometimes it can be difficult mentally to know what i used to be able to do, and how long it'll take to get back there, but I feel its worth the wait rather then blow my wad in the first 6 months. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 16, 2012 Author Share Posted October 16, 2012 10/16/12 Squat 75 1x5 90 1x5 110 1x3 120 1x5 135 1x5 155 1x5 Leg press 225 1x10 315 1x8 Abs Notes: Two nights ago I woke up with a horrible cramp in my calf. I leaped out of bed and was certain I tore it somehow. After putting pressure on it the cramp went away but it is still killing me. It felt fine today until I started leg pressing. For whatever reason, the leg press started killing it so I figured I'd stop altogether considering I've had problems (MattM) with this calf in the past. Quote Link to comment Share on other sites More sharing options...
bubba29 Posted October 17, 2012 Share Posted October 17, 2012 MattM - I can't wait to row again lol bubba- Yeah I'm doing the 5/3/1 again. It worked great in the past, so I didn't see any real reason to mess around with it. Sometimes it can be difficult mentally to know what i used to be able to do, and how long it'll take to get back there, but I feel its worth the wait rather then blow my wad in the first 6 months. ya, it seemed like it worked well for you. did you have to eat a lot to gain that weight? i have heard about that program but don't know much about it. is there a spreadsheet that spells things out? Quote Link to comment Share on other sites More sharing options...
dpc Posted October 17, 2012 Author Share Posted October 17, 2012 MattM - I can't wait to row again lol bubba- Yeah I'm doing the 5/3/1 again. It worked great in the past, so I didn't see any real reason to mess around with it. Sometimes it can be difficult mentally to know what i used to be able to do, and how long it'll take to get back there, but I feel its worth the wait rather then blow my wad in the first 6 months. ya, it seemed like it worked well for you. did you have to eat a lot to gain that weight? i have heard about that program but don't know much about it. is there a spreadsheet that spells things out? I ate pretty much normal, except I drank about a gallon of milk a day lol. You probably won't get a ripped six pack, but that isn't my goal. I'll PM you about the other stuff... Quote Link to comment Share on other sites More sharing options...
dpc Posted October 18, 2012 Author Share Posted October 18, 2012 10/18/12 Military Press 45 1x5 60 1x5 70 1x3 85 1x3 95 1x3 105 1x3 BB shrugs 135 1x12 165 1x12 185 2x12 100 Band Pulls 30 Pull ups Notes: Press actually felt weak today. Not sure why. Just didn't feel good. Hopefully it was just today and not an issue in the coming weeks. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 18, 2012 Share Posted October 18, 2012 Notes: Press actually felt weak today. Not sure why. Just didn't feel good. Hopefully it was just today and not an issue in the coming weeks. Next time try doing the pullups in between your sets of assistance work instead? Have you been eating enough? Lastly are you doing prescribed reps only? A ton of questions here, sorry man! If I wasn't so busy flexing with mike like a tool I could have asked you in person haha Quote Link to comment Share on other sites More sharing options...
dpc Posted October 18, 2012 Author Share Posted October 18, 2012 Notes: Press actually felt weak today. Not sure why. Just didn't feel good. Hopefully it was just today and not an issue in the coming weeks. Next time try doing the pullups in between your sets of assistance work instead? Have you been eating enough? Lastly are you doing prescribed reps only? A ton of questions here, sorry man! If I wasn't so busy flexing with mike like a tool I could have asked you in person haha Matt, no one can ever be too busy flexing... I probably need to eat a bit more. And as far as prescribed, I'm just doing whatever I feel like that day. I knew today I'd only do 3, but if next week I can feel like I can do more than 1 I will. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 21, 2012 Author Share Posted October 21, 2012 10/20/12 Deadlift (first one in a year, touch and go from the floor) 65 1x5 95 1x5 115 1x5 135 2x3 Pull throughs (usually I stay straight legged, today I bent the knees in a squat type way) 50 1x10 70 1x10 90 1x10 100 1x10 back extensions bodyweight x10 10 lbs 1x10 25 lbs 3x10 (never tried the back extensions with weight on my chest. it felt fine, but the grip handles kept hitting my body, specifically on the 25 pound one. ab stuff soccer notes: first time deadlifting in a year. it was kinda weird, when i got there my back was already hurting but i just said frik it and decided to deadlift. once i started, the pain went away, but i felt extremely unstable and weak, particularly on the first rep of each set. ill play around with it in the coming weeks Quote Link to comment Share on other sites More sharing options...
dpc Posted October 22, 2012 Author Share Posted October 22, 2012 10/22/12 Bench press 60 1x5 75 1x5 85 1x3 100 1x3 115 1x3 130 1x7 (prescribed 3 reps) Floor press (first time doing these) bar 1x10 85 1x10 100 1x10 130 1x10 One arm DB rows 40 1x10 55 1x10 70 1x10 40 1x25 Pushdowns with bar 60 3x10 50 1x10 Soccer Quote Link to comment Share on other sites More sharing options...
MattM Posted October 22, 2012 Share Posted October 22, 2012 This was a good lift for you, the press is coming back faster than the other lifts don't you think? Also good work with the deadlift! Quote Link to comment Share on other sites More sharing options...
dpc Posted October 26, 2012 Author Share Posted October 26, 2012 10/25/12 Squat 75 1x5 90 1x5 110 1x3 130 1x3 145 1x3 165 1x3 Box Squat First time doing these, so just played aournd with the weight. DIdn't even count reps or sets. Worked up to 135. Need Mattmaround to yell at me what I'm doing wrong. Abs Notes: Had a lot of school work to do, so just got in and got out. Back felt relaly sore during last sets of box squats. Quote Link to comment Share on other sites More sharing options...
MattM Posted October 27, 2012 Share Posted October 27, 2012 10/25/12 Squat 75 1x5 90 1x5 110 1x3 130 1x3 145 1x3 165 1x3 Box Squat First time doing these, so just played aournd with the weight. DIdn't even count reps or sets. Worked up to 135. Need Mattmaround to yell at me what I'm doing wrong. Abs Notes: Had a lot of school work to do, so just got in and got out. Back felt relaly sore during last sets of box squats. Sorry about the timing mix up that day, I'd love to see your box squat and yell some haha Quote Link to comment Share on other sites More sharing options...
dpc Posted October 28, 2012 Author Share Posted October 28, 2012 10/27/12 Standing MIlitary Press 45 1x5 60 1x5 75 1x3 90 1x5 100 1x3 110 1x5 (prescribed reps of 1) BB shrugs 135 4x20 150 band pull aparts 35 total pull ups Soccer Notes: Weighed 175 lbs. Lower back was really sore a few hours after lift. This week was a busy week for the back. First deadlifts, squats and box squats, and then the press and shrugs. It's fine, but I definitely felt it. Quote Link to comment Share on other sites More sharing options...
dpc Posted October 31, 2012 Author Share Posted October 31, 2012 10/30/2012 Deadlift 95 1x5 115 1x5 135 1x5 165 2x3 Pullthroughs with bending of the knees 70 1x10 85 1x10 100 1x10 115 1x8 (had to stop here because of my hands, not my legs or back. the rubber grip on the rope was pushing against my thumbs and ended up cutting them. i figured id stop here instead of getting two more reps, but more blood on the rope) abs notes: deadlift felt blah. lower back is still really weak, and the first pull on the first rep feels shaky and weak. didnt do a whole lot after just because it killed my back and the gym i lift at pissed me off so i wanted to leave. Quote Link to comment Share on other sites More sharing options...
dpc Posted November 1, 2012 Author Share Posted November 1, 2012 11/1/12 Bench 60 1x5 70 1x5 85 1x3 105 1x5 120 1x3 135 1x5 (prescribed 1 rep) floor press 105 x10 120 x10 135 x8 one arm db rows 30 1x20 35 1x15 45 1x25 (rep pr) i think every other week ill go between high reps and high weight. i want to confuse my body so it doesnt get used to it (that last part was a joke) db flyes 20 2x12 25 1x12 notes: had a crappy diet today so didnt have energy. but i got 5 reps on bench, so thats all that matters Quote Link to comment Share on other sites More sharing options...
dpc Posted November 7, 2012 Author Share Posted November 7, 2012 11/6/12 Squat 75 1x5 90 1x5 110 1x3 135 1x5 155 1x3 175 1x2 (prescribed reps was 1. the last rep was the worst rep ive ever had on any exercise. ever.) abs Notes: my back has been giving me fits for about a week now. I went to squat yesterday and when I got there my back was just too sore so I just left. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 7, 2012 Share Posted November 7, 2012 When is the last time you deloaded? Quote Link to comment Share on other sites More sharing options...
dpc Posted November 9, 2012 Author Share Posted November 9, 2012 deloading starts tonight at 8:30 PM lol Quote Link to comment Share on other sites More sharing options...
MattM Posted November 9, 2012 Share Posted November 9, 2012 Just in time then, I hope your back is feeling better. I appologize that I have been MIA from your workouts, it's been a rough couple of weeks plus my lifting schedule is transitioning to a 3-4 day a week routine! You're lifts look awesome though, a ton of improvement this month I see! Quote Link to comment Share on other sites More sharing options...
dpc Posted November 10, 2012 Author Share Posted November 10, 2012 No worries Matt 11/9/12 Deload Shoulders 35 pull ups DB shoulder press 25 x10 35 x10 45 2x8 DB front raise 20 4x10 DB side raise 15 2x10 20 1x10 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 18, 2012 Author Share Posted November 18, 2012 11/17/2012 Military press 50 x5 60 x5 75 x3 80 x5 90 x5 105 x5 bb shrugs 135 15, 20, 25, 20 Notes: So this past week as my deload week. I had a lot of school stuff to do, and my back was bothering me so I just kinda did nothing. I could only do the first two lifts as my best friend was in town for the last time and I wanted to hang out with him. Quote Link to comment Share on other sites More sharing options...
MattM Posted November 18, 2012 Share Posted November 18, 2012 Has the back gotten any better? Nice press, do you feel stronger after the deload? Quote Link to comment Share on other sites More sharing options...
dpc Posted November 20, 2012 Author Share Posted November 20, 2012 The back feels okay, but I haven't done much. As far as the press, meh. I think it's more mental. I'm freaking out about Calc and Ochem, and my cat just got diagnosed with diabetes so that sucks. I'll be at the gym today (tuesday) at like 8ish, and tomorrow sometime in the afternoon if youre around. Hope all is well Quote Link to comment Share on other sites More sharing options...
dpc Posted November 27, 2012 Author Share Posted November 27, 2012 11/26/12 back is still giving me a lot of issues. i was supposed to do deadlift today but instead i just did some light back stuff. back raises and pullthroughs, stuff like that. nothing worth logging Quote Link to comment Share on other sites More sharing options...
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