Starting a new thread for my 2nd cycle of 5/3/1. I hit PR’s on all but one session of my first cycle, so I’m really looking forward to hitting it again!
My stats again:
25 years old
5’9"
166lbs (working on that)
V02max: 52.9 Mkm (doesn’t really matter but I had a physical for work a week ago)
Estimated 1 RM’s for this Cycle:
Squat 265
Bench 225
Deadlift 340
Military Press 155
-took about 27 minutes to complete. I jogged back down the hill the first 6 times, then alternated between walking and jogging. However, the last 3 sets I ran back down. My goal is to be able to work this current hill for 30 sprints in under 30 minutes, then find a steeper one.
The past three 5/3/1 training sessions I have been following up my serving of Surge with about 6 oz chicken and 2 cups (cooked) white rice. Some people on this forum might bash me for it, but I am really thinking that it is helping with my recovery and strength. Either way my carb intake is about 280 grams on weight training days, including fiber with a macro breakdown of 40/40/20 pro/carb/fat.
On my off days, when I do energy systems work my carb intake including fiber is about 180 grams and a macro breakdown of 40/30/30 pro/carb/fat. I’ll watch the scale and mirror to see how this goes. Mass/strength gain is my goal, but expanding at the waist line is not. Also I might exchange some of my barbell complex days with more hill sprints to improve upper body recovery.
3.5 mile charity run for Special Olympics…this took about 40 minutes because it was paced (LAME!)
3.5 mile run back to my car…25 minutes!
-However, like a dumbass I neglected to stretch before/after the run, or foamroll enough after squats yesterday, so by the end of the night I was hurting.
6/13/09 Energy Systems
Barbel Complex for 4x8 @ 110lbs
Row
Clean
Front Squat
Push Press
Back Squat
Good Morning
8 double KB Snatches followed by 120 meter sprint x6’s
Deadlift: 275x3, 290x3, 310x8…wanted to hit 10 but my form was breaking down
More Deadlifts: 275 2x8, 2x6
Military Press: 130x3, 135x3, 145x7
Wide Pull Ups BW: 10, 18, 26, 30, 34, 38, 43, 50…going for 50 reps total with 1 minute rest between sets
More Military Press: 125 1x10, 1x8+2 push presses, 1x5+2 push presses
Dips BW: 1x12, 1x10, 1x12
Cable woodchop 120x15/side x sets
-Disappointed overall with my performance today. I really wanted more reps on my last deadlift and military press set and more with my static weight sets. As usual I chalk the session up to day shift…it always fucks up my lifts. Cant say I didn’t give it my all, was definitely about to puke/pass out when I left.
Got Really pissed off with my performance today so I did some more, even though it probably wasn’t smart:
DB Bench 65lbs 1x10, 1x8 1x6(failure) superset with Abs
To add to my last entry, I didn’t deload between the last two cycles but I will this time. I don’t know if I’m expecting too much from myself, but I certainly want to progress faster than I am. After reading the article on deloading that came out today I’m thinking it might help.
Barbell Complex…same one as I’ve been doing…need to start another one
110lbs 5x8 90sec rest
…started to pour outside so I couldn’t do my KB work followed by sprints so I ran at 8mph on level 2 incline on the treadmill for 10 minutes. I though it would be easy, but after the complexes it still sucked.
Squat: 200x5, 225x3, 250x11
More Squats: 220 4x8, 1x10
Romanian Deadlift w/straps: 275 4x8
Reverse BB Lunge: 155 4x10/side
BW Pull-Ups: 10 sets of 6 superset with 40 second static Ab bridges
-Got 10 hours of sleep last night and felt absolutely indestructible upon entering the gym, as evident by the sets/weights I got today. When I left I was crawling out. Had to use the straps on the RDL’s because I forgot my chalk so it was an only fitting punishment to up the weight by 15lbs. Started Shelby Starnes’s carb cycling plan today too.
Squat: 200x5, 225x3, 250x11
More Squats: 220 4x8, 1x10
Romanian Deadlift w/straps: 275 4x8
Reverse BB Lunge: 155 4x10/side
BW Pull-Ups: 10 sets of 6 superset with 40 second static Ab bridges
-Got 10 hours of sleep last night and felt absolutely indestructible upon entering the gym, as evident by the sets/weights I got today. When I left I was crawling out. Had to use the straps on the RDL’s because I forgot my chalk so it was an only fitting punishment to up the weight by 15lbs. Started Shelby Starnes’s carb cycling plan today too.[/quote]
Awesome day here bro…You work your ass off! There are a lot of guys who would do good to be more like you, myself included…
Those are some strong pull-ups there! I just started adding them in for accessory work on the 5/3/1 as well and when I did 10 sets of 5 I was sore forever! Gotta love it though. Great work here man I am looking forward to following someone else on the program.
20 minutes / 2.5 miles on the treadmill with an incline.
-Apostate, thanks for checking out the log, I’ll be watching yours too. Pull-up are one of my favorite and I do them every upper body session but I was feeling particularly energetic the other day. You’ve got some strong lifts from looking at your log.
My goal is to have a 300lb bench, 400lb squat and 500lb deadlift by next February. If you got any suggestions for upping weight on bench press (my weak link) let me know.
-Alpha, thanks again for dropping in! From looking at the logs on this site, there are definitely alot of people far more impressive than me in my opinion. However, I will say that I’m probably the only guy who staggers out of my gym soaked in sweat at the end of a session. Either way man, YOU are the one setting the example…I’m sure that people with your level of strength and conditioning are a rare breed.