Strength, Speed, and Size

[quote]socrplyr09 wrote:
Dixie- Aight thanks for letting me know… lookin thick in your pic btw…[/quote]

Thanks bud. Keep up the good work.

You got some sick numbers compared to me pound for pound. Great job man, will be following.

[quote]Nate86 wrote:
You got some sick numbers compared to me pound for pound. Great job man, will be following.[/quote]

Thanks man. I still got a lot of work to do, but its always good to set some goals and work hard to achieve them. If you keep working hard, I’m sure you’ll equal my numbers, then get even higher.

5/3/1 Cycle 2, Week 2

-Bench Day: 180x3, 210x3, 235x7… 265x1, 265x1

-Extra Wide palms-away Pullups: 10, 10, 10, 10, 10, 20, 20, 10

 -paired with

-JM Press:135 x 5, 5, 5, 5, 5, 5, 5, 5

Was pretty happy with the Bench. The first few reps felt really strong. I rested about 15-20 seconds between the pullup/JM pair, and it gave me a massive pump. My back still hurts pretty bad after I pulled it from squatting last friday, but I don’t think it will have much of an effect on my numbers. I will try some light deadlifts tomorrow, but will most likely call it off after a few sets with 135 and do some core and lower back work. The main thing that sucks about this back injury is when I play soccer or football, it kills. I’ve had a similar injury before and it sucks, but it will probably fully heal in 3-4 weeks.

UPDATE:

I messed up right shoulder pretty bad on Thursday during a football game, so I was only able to get one workout (bench) in last week. There’s no way I will be able to do any 5/3/1 workouts this week with my shoulder in this condition, but I will be doing something. I’ll update this in a few hours with today’s workout (probably some leg work on machines and some single arm stuff).

Today’s Training:

-Lying Down Hamstring Curl:

50x10 (warmup)

90x10 (warmup)

150x8,2 (Rest-Pause)

150x10 (started each rep from a deadstop, with 3 seconds rest between)

-Leg Press:

225x10 (warmup)

405x10

495x20 (hard, took a long time and I was dizzy afterwards)

-Leg Extension:

90x3
110x3
130x3
150x3
170x3
190x3
210x3
230x3
250x3 (Rested 20-30 seconds between each set)

-Quadriped Hip Extension (Glutes)

Warmup Set~each leg

Heavy set of 15~each leg

Heavier set of 10~each leg

-Got in and got out in about 40 minutes, but the intensity was still high. I’ll probably do some single arm stuff tomorrow, along with some abs and lower back work

Sucks that you hurt your shoulder. Hopefully it will heal quickly.

[quote]Nate86 wrote:
Sucks that you hurt your shoulder. Hopefully it will heal quickly.[/quote]

Thanks man… I prolly won’t be able to do barbell exercises for a few weeks, so I’ll stick to machines, single arm stuff, and abs.

Yesterday’s Training:

-Leg Curl:50x10
100x10
120x10
120x10

-Leg Press: 260x10
350x10
440x10
530x10

-Calf Raise(on Leg Press): 530x20, 20, 25

-Leg Extension: 60x5
80x5
100x5
120x5
140x5
160x5
180x5
200x5
220x5
240(stack)x5

Using machines sucks, but I have to do something…

Mate, your dead is about where mine is, my squat is probably a bit more than yours (but not by too much) but my bench and military are way behind (best of 105 kg and 60 kg respectively, ~230 lbs and 135 lbs) and I weigh ~90 kg (~200lbs). You are a lot leaner than me.

I guess my point is a) how did you get your upper body lifts up? and b) are you always that lean or have you bulked up in the past and dieted down?

Jealous, yet inspired to work harder

nick.down.under:

-I think that my lifts are pretty balanced, but my squat seems to lag a little bit behind the rest… and tbh I have not maxed it out in a while so it may be higher than listed.

-I have always been lean and had a 6 pack, and right now is about as fat (lol) as I have been. I credit this to training hard and participating in a lot of sports. I have never dieted, and while my diet is somewhat healthy, I mostly focusing on eating a lot of food.

-I think that my upper body lifts may be a little higher than my leg lifts, proportionally speaking, because I didn’t lift legs in high school at all until the winter before my senior soccer season.

-I have done all types of stuff for upper body lifts(traditional 3x10, Thibs’ stuff focusing on performance, working up to a daily 1-3RM, and now 5/3/1). All of these methods have worked to some extent, but I made the best gains on upper body lifts when I was really pushing it in the gym and eating a ton of food (and supps) around my workout.

-Oh, and I honestly don’t think my numbers are that impressive. I’m hoping to get a 315 bench, 405 squat, and 500 lb deadlift in the near future.

-Your numbers seem pretty decent, but its tough to tell without knowing how long you have been lifting for.

Thanks for following brother.

I’ve probably been training about four years, started at 72/3 kg and now am comfortable at 90 kg (have been up at 93 kg recently, but it seems like my body likes where it is now for the time being).

Deadlift is 200 kg, Squat 160 kg, Bench and Military as mentioned, so I feel my upper body is lagging, particularly when can do pull ups (3RM) with ~130 kg.

Like I said, just have to work harder, and eat more food around my workouts. I’ll probably do a bit of extra volume for upper days as well.

Keep up the good work mate, it’s a good read.

Today’s workout:

-Tried to bench, did the bar for a few sets, then when I got to 135, there was too much pain so I called it

-Deadlift: 135,225,315,365 – just wanted to see how the shoulder would hold up as I got a little heavier. I had very little power, because I had to initiate the movement completely with my legs.

-Tricep Extension from rack: 95x5, 100x5, 105x5, 110x5, 115x5, 95x10

    -paired with

-DB Preacher Curl: 20x10, 25x10, 30x10, 40x6, switch to DB Hammer Curl: 45x10, 50x10, 35x15

-One Arm T-Bar Row: 45x12(L), 45x12(R), 70x12(L), 70x12(R), 70x12(L) --no right side

    -paired with

-Crunches(squeeze for 2 secs at top): 20, 20, 20

-Lunges: 65’s x 20 (10 per leg continuous style)

I wanted to test out the shoulder with some Benching and Pulling today. Based on todays workout, I don’t think I will be able to bench heavy for at least 2 more weeks, maybe more.

As for pulling, I will work up to the 385-405 range next week, and if my shoulder can handle it, I might start doing some heavy sets the next week. Squats are definitely out of the question for a while.

Those lunges at the end were killer. I picked a set of Db’s (65’s) that I would normally for sets of 3-5 and gutted out a 20 rep set. Forearms and quads were burning after this and I really got my heart rate up.

If anyone has some suggestions for shoulder-friendly exercises, I’m all ears…

Row, row, row your boat.

Pulldowns (pull-ups can over stress your shoulder in the bottom position) - focus on scapular depression.

Neutral grip bench presses (swiss bar or DBs).

Push ups.

Get it checked out by a good manual therapist, some good early work can save you a lot of grief down the track.

[quote]nick.down.under wrote:
Row, row, row your boat.

Pulldowns (pull-ups can over stress your shoulder in the bottom position) - focus on scapular depression.

Neutral grip bench presses (swiss bar or DBs).

Push ups.

Get it checked out by a good manual therapist, some good early work can save you a lot of grief down the track.[/quote]

Thanks brother, those all sound like some good exercises. I’ll be using them in the upcoming weeks.

-I won’t be able get back on 5/3/1 for a while because all 4 of the main exercises (BP, Dead, MP, Squat) cause excessive shoulder pain when using anything over 135. Well, except for Deads where I worked to a 405 pull yesterday. But, honestly it was an extremely slow pull, and I wasn’t able to use my back and shoulders like I usually do. I plan on making up my workouts as I go at least for the next few weeks.

Today’s Workout:

-Abs: Crunches, Leg Raises

-Leg Mobility Stuff

-SS 1A: RDL: 225x10, 275x10, 295x8, 225x10, 225x10

-SS 1B: Lunge: 65’s x 10, 65’s x 10, 65’sx10, 65’sx10, 65’sx10

-SS 2A: Lateral Lunge: 20’s x 5 a side, 20’s x 5, 20’s x 5

-SS 2B: Single Leg Squat (no bench, done ass to heel) BW x 5 a side, 20’s x 5 a side, 30’s x 5 a side

-Reverse Flies: 30’s x 10, 10

-Single Leg Calf Raises: 30’s x 10 a side, 10 a side

-Good Workout… Felt good to start moving some real weight again. Single leg squats felt awesome- was surprised that I was able to work up to the 30 lbers. I will either do a back workout or an arm workout tomorrow.

Sucks that your shoulder got hurt. Hopefully it isn’t too bad and won’t take too long to heal. We’re pretty much the same age and height. Although I’m hovering around 200lbs, but your lifts a lot better than mine.

We pretty much have the same goals of getting a 315 bench, 405 squat, and 500 deadlift. I actually just starting lifting again after about 3 months off and am using 5/3/1 to try and get my goals.

I’ll definitely be following your log to see how things go and to give me that extra drive to get those goals.

Aqua- Thanks man. I probably wont be able to full range bench or squat for a while, but I will start doing some heavier deadlifts within the next couple weeks. I like your goals- I think any person that can bench 315, 405, and pull 500 has at least a moderate level of strength. Keep it up with the 5/3/1- I hope to be back on it soon.

Today’s Workout:

Worked up to 405 conventional deadlift- it was somewhat slow, but not that hard

Tried some light benching- shoulder was having none of it

Preacher Curl: 65x8, 75x8, 85x8

-paired with

DB Tricep Extensions: 30’s x 10, 10, 10

1A: Cheat Curls: 115x5, 115x5

1B: Standing DB Overhead Extension: 50x5, 50x5

1C: Hands-Touching Top 1/2 chins: 30,30

1D: DB Side Raises: 30x5, 5

-done circuit style

Not much to say here. Got in, got a good arm pump, and moved around some decently heavy weights. All in All, a pretty good lift. Next workout will be a back workout.

Today’s Workout: Back

1a: Rack Pull: 135x3, 225x3, 315x3, 405x3, 455x3, 495x1

1b: BB Row: 125x5, 145x5, 165x5, 185x5, 205x5

2a: Weighted Chins: 45x10, 45x10, 45x10

2b: Shrugs: 315x12, 315x12, 315x10

3a: Reverse Flies: 30x10, 30x10

3b: Leg Raises off Bench: 15, 15

        Good workout- Back was looking pretty solid afterward. Shoulder is healing slowly, but at least there is some progress

Today’s Workout: Legs

Front Squat: 135x3, 155x3, 175x3, 195x3, 225x1, 245x1, 275xfail( disappointing, since I have got this before the summer)

Back Squat: 225x3 (just to test out shoulder- it felt decent)

1a: Lunge: 60’s x12, x12, x12

1b: Lateral Lunge: 20’s x 6 a side, x 6 a side, x 6 a side

RDL to Shrug (slow and focused on muscle contraction): 185 (2 35’s per side) x 10, x 10
- this was a lot harder than it looks

Overall a good workout. I got up to a decent front squat, considering I haven’t’ been able to squat in a while. I increased the reps for lunges from last week, so that is always good. I also worked up to a 185 bench- it was decently painful, but I haven’t worked up past 135 in weeks.

  • Last Friday I did a arms workout: Biceps, Triceps and Shoulders and I stuck mostly to high-rep sets and supersets

Today’s workout: Back

  • Deadlift: 245x3, 295x1, 335x1, 385x1, 425x1, 465 x fail (this was actually a confidence booster, considering it was the most weight I have ever picked up off the floor- my pr is 450- I got it to my knees, then couldn’t lock it out) After the success of today’s pulling, I think I will be able to get back on 5/3/1 for deadlift next week.

-1a: BB Row: 135x5, 155x5, 175x5, 185x5

-1b: Back Extensions: BWx12, 12, 12, 12- crazy lower back pump that lasted the rest of the workout

-2a: BB Shrug: 225x12, 12, 12

-2b: “face pull” from gymnastic rings: 12, 12, 12

-3a: seated row with full lat stretch at beginning of movement: 100x10, 10, 10

-3b: seated db power cleans: 25’s x10, 10, 10

      -solid back workout today

EDIT: weighed in at 170- damn I need to eat some more

What’s up dude. Lifts look awesome. Have you seen Wendler’s 5/3/1 for football?

Doing well man. Haven’t done heavy bench or squat in a while, but looking forward to my shoulder healing. Thanks for the compliment- I plan to keep making progress on them. I am aware of 5/3/1 for football because I check out the EliteFTS website quite a bit, but I’ve never really looked further into it. Big fan of Wendler though…