5/3/1 - Page 29

GeekPoop · 07-11-2010, 10:35 AM

Thanks for the advice on the band stuff, Ill probably try it for benching so I can get use to heavier weight. With deads I can see my hands getting ripped again so Ill skip that lol :P

As far as how am I sitting off the box, I have a slighty wider stance than a normal squat, kinda like getting off the toilet haha.

Im kinda doing touch for 1/2 - 1 sec and than flexing off. Basically I pause long enough to lose any movement I had.

GeekPoop · 07-20-2010, 10:28 PM

Banded BP

155 x 3
160 x 3
165 x 3
170 x 3
175 x 3

OHP
130 x 5
145 x 3
170 x 2

Dips bw + 25
15
15
13
13
11

Pullups bw
5 x 10

Shoulder raises front back side
25 x 3 x 8

Pinwheel curls
40 x 15
45 x 13
50 x 10

had 3 on OHP but my quad cramped bad. w/e 2 is good enough. nothing to exciting to say if you guys didnt see my stats on my other log im 200lbs 7.91%bf

GeekPoop · 07-21-2010, 08:51 PM

Dl
135 x 8
225 x 5

310 x 5
350 x 3
410 x 2

GM
225 x 5 x 5

DB SLDL
105 x 5 x 10

Simple lift nothing crazy. DL was ez but it went up a little slow. I could of had 1-2 more but I was more focused in on "jeez this is a slow pull" oh well I got 2, onto bigger n better things

little side not here, I may skip the reverse band squat stuff this saturday. I want to be able to say I got a 1000 total
265 BP
410 DL
so that leaves a 325 SQ, I gonna get this saturday. Been wanting it for a while.

GeekPoop · 07-23-2010, 05:59 PM

Decided to max

BP
bar x 5
95 x 5
135 x 5
185 x 3
225 x 1

275 x 1
280 x 1
285 x 0 - stalled at lock out and wrists went back, oh well went up fcking fast.
decided i was spent / tired for maxing

225 x 5 - eh idk? lol

Dips bw + 25
15
15
10
11
10

Skulls
85 x 10 x 8 x 10

Pendalay Rows
220 x 5 x 5

DB Row
95 x 5 x 10

Ok i figured out heel drive, i fcking swear. talked to some other kid and he kinda explained it to me better. I could of did 285-290+ today np if I didnt start messing around w/ 275. oh well, all PRS ;).

was little nervous about the 335 squat attempt to get 1000, ill do 315 n get it np than go back n box squat lol. gonna be awesome!!

was pretty impressed / proud of myself. should have a 300+lb BP by christmas NP cuz im done w/ this lean shit in about a month

GeekPoop · 07-31-2010, 03:56 PM

Ok sorry havent updated in a while, nothing is new really. well Im increasing slowly in all weights and Im sitting at 200lbs nice n lean / looking good n am pretty strong, strongest Ive been so far!!

Heres like n update / cliff notes of what / where Im at

BP 280 - went up fast, tried 285 but I couldnt lock it out, liek 3/4 the way. I ditched the 5x5 idea and am sticking to the 5/3/1 method. I have my sights set on 285 at the end of this 5/3/1 wave

SQ - I wanted to get into the 1k group so I did 315 and sure enough was easy, extremely easy. I bet I could do 365 or so no problem. I didnt continue maxing on squats cuz I just want back the reverse banded squats. No biggie, ill be repping 315 soon

OHP - I think i got 170 or maybe 175, either way it was easy. This kinda surprises me because sometimes I cant get all 5 reps but I can always get the max for 1-3. Hopefully it stays that way

DL - nailed 410 x 2 easily. seemed like I was pulling "slow" but than again it is 410lbs. It went up easy both times. No issues with pulling / form technique, I think I got it down good. Well it can always be better but everytime Im getting little bit better.

So thats about it, I am just about done w/ deload week and going into uncharted territory once again

kumora · 07-31-2010, 05:18 PM

Nice work GP. Except for BP you got me beat on all other lifts. So now you got to BP 315 lb to totally kick my ass.

I gots my work cut out for me... but I'm close on your heels. WATCH OUT!

Thabenjaminz05 · 07-31-2010, 07:48 PM

Damn brother, awesome work. Keep killing it, I think this log brought you a long way IMO.

Ski · 08-01-2010, 09:10 AM

You've done some geat work GP!!
Keep it up and do what you think is right, you have all the basics down so you know what to do and how the body responds.
455lb DL is soon for you and you'll be totalling 1200 soon too.
And a 405 lb squat should be there too.

GeekPoop · 08-01-2010, 08:32 PM

Quote:

Originally Posted by kumora

Nice work GP. Except for BP you got me beat on all other lifts. So now you got to BP 315 lb to totally kick my ass.

I gots my work cut out for me... but I'm close on your heels. WATCH OUT!

HA!! Ill get 300+ by Dec np. Im getting then hang of this stuff now

Quote:

Originally Posted by Thabenjaminz05

Damn brother, awesome work. Keep killing it, I think this log brought you a long way IMO.

Thanks bud, I agree too looking back like when I started this to now lotta progress / good advice in this log.

Quote:

Originally Posted by Ski

You've done some geat work GP!!
Keep it up and do what you think is right, you have all the basics down so you know what to do and how the body responds.
455lb DL is soon for you and you'll be totalling 1200 soon too.
And a 405 lb squat should be there too.

Yeah thanks for all the advice and teachings. It was kinda weird at first but now I think I got it. Have study progression in the "main" lifts and just swap in other stuff to balance yourself out.

1200 would be awesome to reach! I think I finally got the hang of this stuff, well atleast for the most part. steady slow progression over time = results. no short cuts just paitence and hard work.

GeekPoop · 08-04-2010, 03:53 PM

Alright deload week is done and Im gonna make some new PRS this month.

My routine has changed a little bit so Ill post it up for everyone to see since Ive been failing to update.

So typical week is this, the squats ski suggest I take the minimum 72 hours off between maybe more I just go by how I feel.

So Ill just label the days...

1...
Squat
5x5 doing Ski's progression - example
225 x 5 x 5 and next week 225 3 x 5 245 2 x 3
and the following week would be 245 x 5 x 5

Hack Squats 5 x 10

Abb/Adductor 5 x 20

----------------------
2...
Banded BP - been messing around w/ the weight been using double minis and I would like to hit 185 w/ them for 5 x 3 cuz thatd be 65% of my 1RM

OHP - 5/3/1 style

Dips 5 x 15

Pullups 5 x 10

Added in front / side / bent shoulder raises 3 x 8-20 whatever just to beat up on my shoulders

Pinwheel curls 3 x 10
----------------------
3...
DL 5/3/1 style

Good mornings 5 x 5 - straight set

DB SLDL 5 x 10
----------------------
4...
BP 5/3/1 style

Dips 5 x 15

Skullcrushers 3 x 8-15

BB Rows 5 x 5 - straight set

DB Rows 5 x 10-20
----------------------
5...
Reverse banded box squats 5 x 2-3 I havent been getting 3 or trying to, more focused on speed and technique here

DL 5 x 3 @ 65% - focusing on speed and technique here

Good mornings 5 x 3 - usually 10lbs heavier than DL day, and the "heavy" set becomes the 5 x 5 set on DL day. Im getting close to 250, and that means Id be 1/2 way to 300!

Pinwheel curls 3 x 10
----------------------
So thats basically a week in the gym for me, nothing fancy or crazy been going by "feel" more than ever now. Posted this up incase anyone is curious.

Morale of the story... Simple = it works

07-20-2010, 10:28 PM	#282
GeekPoop Senior Member Join Date: Jan 2009 Posts: 781	July 20 Banded BP 155 x 3 160 x 3 165 x 3 170 x 3 175 x 3 OHP 130 x 5 145 x 3 170 x 2 Dips bw + 25 15 15 13 13 11 Pullups bw 5 x 10 Shoulder raises front back side 25 x 3 x 8 Pinwheel curls 40 x 15 45 x 13 50 x 10 had 3 on OHP but my quad cramped bad. w/e 2 is good enough. nothing to exciting to say if you guys didnt see my stats on my other log im 200lbs 7.91%bf

07-21-2010, 08:51 PM	#283
GeekPoop Senior Member Join Date: Jan 2009 Posts: 781	Dl 135 x 8 225 x 5 310 x 5 350 x 3 410 x 2 GM 225 x 5 x 5 DB SLDL 105 x 5 x 10 Simple lift nothing crazy. DL was ez but it went up a little slow. I could of had 1-2 more but I was more focused in on "jeez this is a slow pull" oh well I got 2, onto bigger n better things little side not here, I may skip the reverse band squat stuff this saturday. I want to be able to say I got a 1000 total 265 BP 410 DL so that leaves a 325 SQ, I gonna get this saturday. Been wanting it for a while. Last edited by GeekPoop; 07-21-2010 at 08:56 PM.

07-23-2010, 05:59 PM	#284
GeekPoop Senior Member Join Date: Jan 2009 Posts: 781	Decided to max BP bar x 5 95 x 5 135 x 5 185 x 3 225 x 1 275 x 1 280 x 1 285 x 0 - stalled at lock out and wrists went back, oh well went up fcking fast. decided i was spent / tired for maxing 225 x 5 - eh idk? lol Dips bw + 25 15 15 10 11 10 Skulls 85 x 10 x 8 x 10 Pendalay Rows 220 x 5 x 5 DB Row 95 x 5 x 10 Ok i figured out heel drive, i fcking swear. talked to some other kid and he kinda explained it to me better. I could of did 285-290+ today np if I didnt start messing around w/ 275. oh well, all PRS ;). was little nervous about the 335 squat attempt to get 1000, ill do 315 n get it np than go back n box squat lol. gonna be awesome!! was pretty impressed / proud of myself. should have a 300+lb BP by christmas NP cuz im done w/ this lean shit in about a month Last edited by GeekPoop; 07-23-2010 at 06:02 PM.

07-31-2010, 05:18 PM	#286
kumora Super Moderator Join Date: Sep 2008 Location: NJ Posts: 812	Nice work GP. Except for BP you got me beat on all other lifts. So now you got to BP 315 lb to totally kick my ass. I gots my work cut out for me... but I'm close on your heels. WATCH OUT! __________________ 45 yrs old 5'9" 190 lbs 14.5% bodyfat "If what you did yesterday seems big, you haven't done anything today." Lou Holtz

07-31-2010, 07:48 PM	#287
Thabenjaminz05 Administrator Join Date: Sep 2008 Location: Swole Asylum Posts: 2,036	Damn brother, awesome work. Keep killing it, I think this log brought you a long way IMO. __________________ SwoleAsylum.com Administrator "Train with the Freaks" TFSupplements Rep www.TFSupplements.com

07-11-2010, 10:35 AM	#281
GeekPoop Senior Member Join Date: Jan 2009 Posts: 781	Thanks for the advice on the band stuff, Ill probably try it for benching so I can get use to heavier weight. With deads I can see my hands getting ripped again so Ill skip that lol :P As far as how am I sitting off the box, I have a slighty wider stance than a normal squat, kinda like getting off the toilet haha. Im kinda doing touch for 1/2 - 1 sec and than flexing off. Basically I pause long enough to lose any movement I had.

07-31-2010, 03:56 PM	#285
GeekPoop Senior Member Join Date: Jan 2009 Posts: 781	Ok sorry havent updated in a while, nothing is new really. well Im increasing slowly in all weights and Im sitting at 200lbs nice n lean / looking good n am pretty strong, strongest Ive been so far!! Heres like n update / cliff notes of what / where Im at BP 280 - went up fast, tried 285 but I couldnt lock it out, liek 3/4 the way. I ditched the 5x5 idea and am sticking to the 5/3/1 method. I have my sights set on 285 at the end of this 5/3/1 wave SQ - I wanted to get into the 1k group so I did 315 and sure enough was easy, extremely easy. I bet I could do 365 or so no problem. I didnt continue maxing on squats cuz I just want back the reverse banded squats. No biggie, ill be repping 315 soon OHP - I think i got 170 or maybe 175, either way it was easy. This kinda surprises me because sometimes I cant get all 5 reps but I can always get the max for 1-3. Hopefully it stays that way DL - nailed 410 x 2 easily. seemed like I was pulling "slow" but than again it is 410lbs. It went up easy both times. No issues with pulling / form technique, I think I got it down good. Well it can always be better but everytime Im getting little bit better. So thats about it, I am just about done w/ deload week and going into uncharted territory once again

08-01-2010, 09:10 AM	#288
Ski Senior Member Join Date: Sep 2008 Location: Philadelphia, PA Posts: 654	You've done some geat work GP!! Keep it up and do what you think is right, you have all the basics down so you know what to do and how the body responds. 455lb DL is soon for you and you'll be totalling 1200 soon too. And a 405 lb squat should be there too. __________________ Height 5'7" Weight 240lbs Age 53 Still loving lifting!! Good Luck! Ski

08-04-2010, 03:53 PM	#290
GeekPoop Senior Member Join Date: Jan 2009 Posts: 781	Alright deload week is done and Im gonna make some new PRS this month. My routine has changed a little bit so Ill post it up for everyone to see since Ive been failing to update. So typical week is this, the squats ski suggest I take the minimum 72 hours off between maybe more I just go by how I feel. So Ill just label the days... 1... Squat 5x5 doing Ski's progression - example 225 x 5 x 5 and next week 225 3 x 5 245 2 x 3 and the following week would be 245 x 5 x 5 Hack Squats 5 x 10 Abb/Adductor 5 x 20 ---------------------- 2... Banded BP - been messing around w/ the weight been using double minis and I would like to hit 185 w/ them for 5 x 3 cuz thatd be 65% of my 1RM OHP - 5/3/1 style Dips 5 x 15 Pullups 5 x 10 Added in front / side / bent shoulder raises 3 x 8-20 whatever just to beat up on my shoulders Pinwheel curls 3 x 10 ---------------------- 3... DL 5/3/1 style Good mornings 5 x 5 - straight set DB SLDL 5 x 10 ---------------------- 4... BP 5/3/1 style Dips 5 x 15 Skullcrushers 3 x 8-15 BB Rows 5 x 5 - straight set DB Rows 5 x 10-20 ---------------------- 5... Reverse banded box squats 5 x 2-3 I havent been getting 3 or trying to, more focused on speed and technique here DL 5 x 3 @ 65% - focusing on speed and technique here Good mornings 5 x 3 - usually 10lbs heavier than DL day, and the "heavy" set becomes the 5 x 5 set on DL day. Im getting close to 250, and that means Id be 1/2 way to 300! Pinwheel curls 3 x 10 ---------------------- So thats basically a week in the gym for me, nothing fancy or crazy been going by "feel" more than ever now. Posted this up incase anyone is curious. Morale of the story... Simple = it works Last edited by GeekPoop; 08-04-2010 at 03:56 PM.

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