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Lightnin'
11-29-11, 4:55 pm
Over the next few months I'll be tracking my progress on Joe Wendler's 5-3-1 Strength Routine. This is not the Powerlifting version. I started on Monday, keep in mind I am cranking these out in under 45 minutes so some of this has to be super-setted. lifts would be higher if I could wait the 2-3 min between sets. Please feel free to give feedback, ask questions, post your own routine, give suggestions, whatever. I'll reply to everyone, and read everyone.

The routine calls for a 2 on 1 off approach, I'll be doing that but on the off day I will hit the other body parts that have been missed during that week, or if I find a body part is still sore I will move the side work around to fit in.

6'0 207 lbs 12-13% bf
-----------------------------
11-28-11
Rage Pre, Lava Post

Bench Press
Max=300
3x5x165
3x5x190
3x6x215

DB Bench
4x10x60

Dips
4x10xBW

Incline DB Fly
4x10x30

Abs
Crunches (legs up)
4x25
-----------------------------
11-29-11
Rage Pre, Lava Post

Back
Deadlift
Max=225 (I will need to adjust this higher for next workout)
3x5x135
3x5x155
3x6x175

Lat Pulldown
4x8x145

Bent Over Row
2x5x175
One-arm Row
2x12x50

Hyperextensions
4x12xBW
-----------------------------
Lightnin'

Lightnin'
11-30-11, 2:09 pm
-----------------------------
11-30-11
Rage Pre, Lava Post

Shoulders
Standing Overhead Press
Max=175 (I will need to adjust this higher for next workout)
3x5x105
3x5x125
3x8x140

Seated Overhead DB Press
4x10x50

Side Laterals (out to the sides no cheating)
4x10x25

Calves
Standing Machine Raises
4x35xBW+100
Seated Machine Raises
4x35x90
-----------------------------
Lightnin'

Lightnin'
12-01-11, 2:04 pm
-----------------------------
12-1-11
Rage Pre, Lava & Uniliver Post

Wheels
Squat
Max=300 (I will need to adjust this higher for next workout)
3x3x190
3x3x220
3x6x245

45 degree Leg Press
4x10x270

Abs
Machine crunches
3x20xBW+50

Time=35 min
Notes:Hammies still sore from Deadlift day
-----------------------------
Adjusted Maxes
Bench=300
Deadlift=235
OH Press=185
Squat=350
-----------------------------
Lightnin'

Lightnin'
12-05-11, 1:54 pm
-----------------------------
12-2-11
Rage Pre, Lava & Uniliver Post

Guns
Tri's
Close Grip Bench
1x20x95
1x12x135
3x6x225

Rope Ext
2x12x108
1x8x120

Pushdowns
1x8x108
1x12x108
1x6x120

Dips
2x20xBW
1x15xBW

Supersetted

Bi's
Alternate DB curl
1x20x20
1x15x30
2x8x40

Rope Curl
1x9x120
1x8x132
1x8x96

Hammer Preacher
1x6x90
1x5x90
1x4x90

Cable Concentration
1x8x70
1x6x80
1x8x60
-----------------------------
Lightnin'

Lightnin'
12-05-11, 1:58 pm
-----------------------------
12-5-11
Rage Pre, Lava, Uniliver Post

Chest
Bench Press
Max=300
1x3x190
1x3x215
1x4x245

DB Incline Bench
4x10x60

Dips
3x12xBW

Incline DB Fly
4x12x25

Abs
V Up's
4x25

Hanging Raises
4x12xBW
-----------------------------
Lightnin'

Lightnin'
12-06-11, 1:46 pm
-----------------------------
12-6-11
Rage Pre, Lava & Uniliver Post

Wheels
Squat
1x5x245
1x3x270
1x2x270

Reverse Hack
4x10x90+Sled

Leg Curl
4x10x80 (slow reps)

Calves
Machine Standing
4x20xBW+200
Standing
2x50xBW
-----------------------------
Lightnin'

Lightnin'
12-07-11, 5:20 pm
-----------------------------
12-7-11
Rage Pre, Uniliver Post

Shoulders
Standing Overhead Press
Max=185
3x3x125
3x3x140
3x5x155

Hammer Military Press
4x10x55 (each arm)

Bent Over DB Fly
4x10x25

Side Laterals
4x10x25
-----------------------------
Lightnin'

Lightnin'
12-08-11, 10:14 pm
-----------------------------
12-8-11
Rage Pre, Lava Post

Back
Deadlift
Max=235
1x3x155
1x3x175
1x5x195

Lat Pulldown
4x10x145 (5 behind 5 in front)


One-arm Row
4x10x65

Hyperextensions
4x12xBW
-----------------------------
Lightnin'

Lightnin'
12-08-11, 10:19 pm
I have felt really good in the gym. Energy has been up and with arms tomorrow 2 waves will be complete. I was definitely sore during week 1, but it didn't effect my other workouts. One thing I have noticed is that you have to be creative when trying to hit lagging body parts. For instance, I need to work in one or two extra workouts for quads and calves. On to wave 3...

Polk17
12-09-11, 1:14 pm
Looks good in here bro, just make sure you have a plan with your assistance... Do things that will help (assist) your big lifts... Don't do to much, and pay attention to what works, so you can cut the shit that don't help you out of your plan... Choose big, bang for your buck exercises...

Lightnin'
12-12-11, 1:54 pm
Looks good in here bro, just make sure you have a plan with your assistance... Do things that will help (assist) your big lifts... Don't do to much, and pay attention to what works, so you can cut the shit that don't help you out of your plan... Choose big, bang for your buck exercises...

Thanks Polk, I hear you loud and clear. Check in on me from time to time to keep it straight.

Lightnin'
12-12-11, 1:57 pm
-----------------------------
12-9-11
Rage Pre, Lava & Uniliver Post

Guns
Tri's

Overhead Rope Ext
4x12x90
Giant Set with
Pushdowns
3x12x90
and Dips
3x12xBW

Bi's
Straight Bar
4x12x60
DB Hammer
3x7x55 per
1x7x40

Calves
1x50xBW
4x20xBW+220
-----------------------------
Lightnin'

Lightnin'
12-12-11, 2:00 pm
Wave 1 Week 3
-----------------------------
12-12-11
Rage Pre, Uniliver Post

Chest
Bench Press
Max=315
1x5x210
1x3x240
1x2x265

DB Flat Bench
4x10x70

Dips
4x10xBW
Supersetted with
DB Flat Fly
4x10x40
-----------------------------
Lightnin'

Polk17
12-12-11, 4:27 pm
Thanks Polk, I hear you loud and clear. Check in on me from time to time to keep it straight.

No doubt... I'll be @ for sure, keep grindin...

eddiecut
12-12-11, 5:16 pm
keep up the good work, I am doing a similar program right now. Feels good to be strong! do work.

Lightnin'
12-13-11, 5:13 pm
keep up the good work, I am doing a similar program right now. Feels good to be strong! do work.

Glad you stopped by eddie, keep me updated. Do you have a journey?

Lightnin'
12-13-11, 5:16 pm
-----------------------------
12-13-11
Rage Pre, Uniliver Post

Only had 30 min today, hauled ass
-----------------------------
Wheels
Squat
2x5x225
2x5x245

Reverse Hack
3x5x180+Sled

Calves
Machine Standing
3x25xBW+220
Standing
2x25xBW
-----------------------------
Lightnin'

Appollonian
12-13-11, 5:18 pm
Looking good and strong in here. I'm all about 5/3/1 myself trying to work the plan.

Are you using estimated one rep maxes or your actual?

Lightnin'
12-13-11, 5:22 pm
Looking good and strong in here. I'm all about 5/3/1 myself trying to work the plan.

Are you using estimated one rep maxes or your actual?

I used my 1 rep max initially but had to make some slight adjustments plus or minus 5 to 10 pounds depending on the lift since the routine calls for 90% of your 1 rep max.

I definitely had to play with it a little bit since we all are stronger on different lifts than others and vice versa.

Lightnin'
12-15-11, 1:38 pm
-----------------------------
12-15-11
Rage Pre, Uniliver Post

Shoulders
Standing Overhead Press
1x5x120
1x3x145
1x3x160

Seated DB Press
4x10x60

Standing Side Laterals
2x8x35
2x8x30

Bent Over DB Reverse Fly
4x10x30


-----------------------------
Lightnin'

Lightnin'
12-16-11, 2:19 pm
-----------------------------
12-16-11
Rage Pre, Lava & Uniliver Post

Guns

Tri's
Overhead Cable Ext
1x30x50

Overhead Machine Ext
3x8x200

Inclne Smith machine close-grip
1x9x135
1x2x225, 1x3x185 drop set
1x5x185

Bi's
Olympic Straight Bar
1x8x95
1x4x115, 1x4x95 drop set
1x7x95

Hammer Preacher Curl
1x8x90
1x7x90
1x7x90

Machine Concentration Curls
1x8x50, 1x8x40, 1x8x30 drop set
-----------------------------
Notes: Went heavy and felt good, pump was sick. Tried to keep volume to a managable amount as 5-3-1 calls for that.
-----------------------------
Lightnin'

Lightnin'
12-19-11, 12:54 pm
-----------------------------
12-19-11
Rage Pre, Lava & Uniliver Post

Wheels - DELOAD WEEK
Squat
1x5x135 (Deep)
1x5x165 (Deep)
1x5x190 (Deep) 1x5x190 (90 degree)

Leg Curl
2x15x55
2x12x75

Leg Extension
2x15x55
2x12x75

Horizontal press
4x10x210
-----------------------------
Lightnin'

Lightnin'
12-20-11, 1:29 pm
-----------------------------
12-20-11
Rage Pre, Uniliver Post

Chest - DELOAD WEEK
Bench Press
1x5x110
1x5x135
1x21x165

DB Flat Bench
1x10x75
2x8x75
1x7x75

Dips
4x12xBW
Supersetted with
DB Flat Fly
4x10x30
-----------------------------
Notes: Pump was great, energy up. Lifted with Andy Hartley. Put a real good sweat on.
-----------------------------

Lightnin'

Lightnin'
12-20-11, 1:37 pm
Basic Meal Plan

AM: Whey and Casin shake w/Glutamine, Egg and cheese on english muffin - Multi, Fish Oil

Snack: Oatmeal w/cinnamon

Post: Whey shake or Lava, 1/2 Steak sandwich - Omega, Pak, Flex

Snack: 1/2 Steak sandwich, Protein Bar, or Whey shake

PM: Chicken, Steak, or Beef, Potato or Rice - Salad

Bed: Whey and Casin shake w/Glutamine, Animal PM, Fish Oil

Lightnin'
12-20-11, 2:00 pm
12-20-2011

Max's
Bench - 305
Squat - 330
Deadlift - 235
Standing Overhead Press - 190

Weight = 203lb, 12% BF

Lightnin'
12-21-11, 3:33 pm
-----------------------------
12-21-11
Rage Pre, Uniliver Post

Back - Make-up workout for week 3
Deadlift
Max=235
1x5x160
1x3x180
1x4x205

Lat Pulldown
3x10x156 (5 behind 5 in front)
1x7x156

One-arm Row
3x10x70

Hyperextensions
4x12xBW
-----------------------------
Notes: I was totally cashed after this workout.... SWEET! Worked out with Andy Hartley again.
-----------------------------
Lightnin'

Lightnin'
12-22-11, 1:41 pm
-----------------------------
12-22-11
Rage Pre, Uniliver Post

Shoulders
Standing Overhead Press
1x5x115
1x5x130
1x8x150

Seated DB Press
3x10x65

Standing Side Laterals
4x10x25
Super-Setted with
Bent Over DB Reverse Fly
4x10x25

Calves
2x60xBW
2x20xBW+240
-----------------------------
Lightnin'

Lightnin'
01-02-12, 2:59 pm
Took some vacation time for the holidays. Did some traveling to Vegas!

-----------------------------
12-26-11
Rage Pre, Uniliver Post

Chest
Incline Bench Press
1x5x190
1x5x215
1x5x235

DB Flat Bench
3x12x40 (alternating punches)

Dips
3x15xBW
-----------------------------

Lightnin'

-----------------------------
1-1-12

Shoulders
Standing Overhead Press
1x3x120
1x3x140
1x5x155

Standing Side Laterals
3x12x30
Super-Setted with
Bent Over DB Reverse Fly
3x12x30

Bike
24 min - 5 miles
-----------------------------
Lightnin'

Lightnin'
01-03-12, 4:45 pm
-----------------------------
1-3-2012
Rage Pre, Lava & Uniliver Post

Wheels
Squat
1x5x195
1x5x225
1x5x255

Leg Curl
1x15x60, 1x15x70, 1x15x80

Leg Extension
1x15x60, 1x15x70, 1x15x80

Perfect Squat Machine
3x8x90
-----------------------------
Notes: Legs were scorched after this one. The Perfect Squat Machine tears you up....
-----------------------------
Lightnin'

Polk17
01-03-12, 8:06 pm
Hows the 5/3/1 treating you?

Lightnin'
01-04-12, 9:46 am
-----------------------------
1-3-12

Calves
3x30xBW+100 (toes out)
2x25xBW+100 (toes in)
-----------------------------
Lightnin'

Lightnin'
01-04-12, 9:48 am
Hows the 5/3/1 treating you?

Good, I like the routines. I am seeing progress.

Lightnin'
01-05-12, 12:41 pm
-----------------------------
1-4-12
Rage Pre, Uniliver Post

Back
Deadlift
1x5x140
1x5x160
1x8x180

Lat Pulldown
3x10x156 (5 behind 5 in front)

Seated Cable Row
4x12x145

Hyperextensions
4x15xBW
-----------------------------
Lightnin'

Lightnin'
01-06-12, 10:17 am
-----------------------------
1-5-12
Rage Pre, Uniliver Post

Chest
Bench Press
1x3x195
1x3x225
1x3x250

Dips
3x15xBW

Incline DB Fly
3x12x35

Hammer Decline
3x10x230

Abs
Crunch Machine
1x20x20+BW
1x20x40+BW
2x10x60+BW
-----------------------------
Lightnin

Lightnin'
01-09-12, 1:20 pm
1-6-12
Rage Pre, Uniliver Post

Bi's
Techno Gym Machine
1x20x30
1x20x40
Drop Set 60-10x6

Crooked Bar-Superset
1x10x65
x5x65

Incline dumbbell curls
2x12x25

Hammers
1x6x40
1x8x40

Calves
3x65xBW

4x20x260+BW
Dropset
200-60 burnout
-----------------------------
1-7-12

Shoulders
Standing Overhead Press
1x5x135
1x3x150
1x5x165

Standing Side Laterals
3x12x30
Super-Setted with
Bent Over DB Reverse Fly
3x8x30

Abs
V-ups
4x20
Balance ball
3x30
-----------------------------
Lightnin'

Lightnin'
01-09-12, 1:22 pm
-----------------------------
1-9-12
Rage Pre, Uniliver Post

Wheels
Squat
1x3x210
1x3x240
1x5x275

Reverse Hack
3x7x180+sled
1x8x180+sled

Leg Curl
1x15x50, 1x12x60, 1x8x70, 1x6x80

Leg Extension
1x15x50, 1x12x60, 1x8x70, 1x6x80
-----------------------------
Lightnin'

Lightnin'
01-10-12, 2:07 pm
-----------------------------
1-10-12
Uniliver Post

Chest
Bench Press
1x5x210
1x3x240
1x1x265

DB Incline Bench
4x8x70

Dips
3x15xBW
Supersetted with
DB Flat Fly
3x8x40

Abs
Balance Ball
3x35
-----------------------------

Lightnin'

Loomis
01-10-12, 2:21 pm
looking good in here! Always love seeing another 5/3/1 guys training. keep killin it.

Lightnin'
01-11-12, 1:03 pm
looking good in here! Always love seeing another 5/3/1 guys training. keep killin it.

Thanks Brother! I am really digging the 5-3-1 routine. Got 3-4 guys at my gym on it now!

Lightnin'
01-11-12, 1:05 pm
-----------------------------
1-11-12
Rage Pre, Lava Post, Omega, Pak, Flex

Back
Deadlift
1x5x155
1x3x175
1x3x205

Lat Pulldown
4x10x156 (5 behind 5 in front, wide grip)

Seated Cable Row
4x8x156

Hyperextensions
3x15xBW
-----------------------------
Lightnin'

Lightnin'
01-12-12, 5:06 pm
-----------------------------
1-12-12
Rage Pre, Lava Post, Omega, Pak, Flex

All reps full extension, and full contraction, very slow reps

Biceps
Curl Machine
Drop Set 60-20x4 reps

Seated Preacher
2x6x50
2x6x25

DB hammers
2x7x30

DB Concentration
2x7x30

Straight Bar
2x8x45

Calves
Standing Calf Raises
4x65xBW
Supersetted with
Standing Calf Raises Machine
4x20x100+BW
-----------------------------
Lightnin'

Lightnin'
01-13-12, 1:08 pm
-----------------------------
1-13-12

DELOAD WEEK

Shoulders
Standing Overhead Press
1x5x70
1x5x90
1x20x110

Standing Side Laterals
2x8x30

Bent Over DB Reverse Fly
5x8x25

Seated Arnold Presses
4x8x40

Tri's
Single Arm Extensions
5x8x50

Single Arm Pressdown
2x8x50
-----------------------------
Lightnin'

Lightnin'
01-18-12, 5:34 pm
-----------------------------
1-16-12
Rage Pre, Lava & Uniliver Post

Wheels
Squat
1x5x115
1x5x150
1x5x180
1x5x225
1x3x255
1x4x285

45degree Leg Press
4x8x270+sled

Biceps
Alternate DB curl
3x10x25 (slow reps)
3x8x30 (slow reps)
-----------------------------
Lightnin'

Lightnin'
01-18-12, 5:37 pm
-----------------------------
1-18-12
Rage Pre, Uniliver Post

Chest - DELOAD WEEK
Bench Press
1x5x110
1x5x135
1x5x165

DB Incline Bench
3x10x40

DB Incline Fly
2x12x25

Calves
Standing Raises
2x70xBW
3x20x200+BW
-----------------------------

Lightnin'

mritter3
01-18-12, 5:49 pm
Lightnin...great stuff with 531, how ya liking it thus far...im slowly getting back into it and then probably gonna get back to 531...keep up solid work bro!

Lightnin'
01-19-12, 1:31 pm
Lightnin...great stuff with 531, how ya liking it thus far...im slowly getting back into it and then probably gonna get back to 531...keep up solid work bro!

Thanks brother! I am liking it. I really like that each workout and weight is set and ready to go. I have manipulated a few workouts here and there but mainly stick to the plan. Hit me up when you start a 5-3-1 journal and I'll subscribe.

Lightnin'
01-19-12, 1:36 pm
-----------------------------
1-19-12
Rage Pre, Lava Post, Omega, Pak, Flex, banana, 50g protein shake

Back
Deadlift
1x5x85
1x5x105
1x5x135
1x3x155
1x3x175
1x8x195

Chin-ups
4x6xBW (205)

Good Mornings
3x10x45
-----------------------------
Lightnin'

Lightnin'
01-19-12, 1:44 pm
12-20-2011

Max's
Bench - 305
Squat - 330
Deadlift - 235
Standing Overhead Press - 190

Weight = 203lb, 12% BF
---------------------------------------
1-19-2012

Max's
Bench - 310
Squat - 340
Deadlift - 240
Standing Overhead Press - 195

Weight = 205lb, 11% BF

mritter3
01-19-12, 6:25 pm
looking good lightnin....maxes are coming along nicely.

Lightnin'
01-23-12, 10:18 am
looking good lightnin....maxes are coming along nicely.

Thanks bro. I am really starting to see and feel the awesome changes happening!

Lightnin'
01-23-12, 10:23 am
-----------------------------
1-20-12
Rage Pre, Lava & Uniliver Post

Shoulders
Standing Overhead Press
1x5x115
1x5x135
1x8x150

DB Laterals
2x10x35
2x8x40
Bent over DB laterals
2x10x25
2x8x30

Arnolds
4x8x55
-----------------------------

-----------------------------
1-21-12
Rage Pre, Lava & Uniliver Post

Wheels
Squat
1x5x200
1x5x230
1x7x265

45degree Leg Press
4x8x360+sled

Lunges
3x8xBW
-----------------------------
Lightnin'

Lightnin'
01-23-12, 1:22 pm
-----------------------------
1-23-12
Rage Pre, Uniliver, Steak Sandwich Post, Omega, Flex

Chest
Bench Press
1x5x185
1x5x215
1x4x245

DB Incline Bench
4x10x65

Hammer Strength Decline
4x8x250
-----------------------------

Lightnin'

Lightnin'
01-24-12, 2:37 pm
-----------------------------
1-24-12
Rage Pre, Lava Post, Flex

Back
Deadlift
1x5x145
1x5x165
1x10x185

Chin-ups
4x6xBW (205) (2 sets underhand, 2 sets overhand)

Seated Rows
4x8x168

Calves
Standing Raises
2x75xBW

Standing Raises
4x30x120+BW
-----------------------------
Lightnin'

Lightnin'
01-26-12, 9:02 am
-----------------------------
1-25-12
Rage Pre, Lava & Uniliver Post

Shoulders
Standing Overhead Press
1x5x125
1x5x145
1x4x165

Hammer Strength Should Press
4x12x65 (per arm)

Bent Over Laterals
3x12x25

Side Laterals
3x12x25

Abs
Ab Crunch Machine
1x25x20
1x25x30
1x25x40
1x25x50
-----------------------------
Lightnin'

Lightnin'
01-27-12, 10:15 am
-----------------------------
1-26-12
Rage Pre, Lava & Uniliver Post

Wheels
Squat
1x3x215
1x3x245
1x5x285

45degree Leg Press
4x10x360+sled

Leg Extensions
1x15x60
1x10x70
1x8x80
1x6x90

Leg Curls
1x15x60
1x10x70
1x8x80
1x6x90
-----------------------------
Lightnin'

Lightnin'
01-31-12, 4:35 pm
-----------------------------
1-31-12
Rage Pre, Uniliver, Steak Post, Omega, Flex, Pak, Lava

Chest
Bench Press
1x3x185
1x3x200
1x3x225
1x4x255

Hammer Strength Decline
4x8x250

Incline Bench Flys
3x8x40
Supersetted with
Dips
3x15xBW

Calves
Standing Raises
3x75xBW
3x25x130+BW
-----------------------------

Lightnin'

mritter3
01-31-12, 4:44 pm
strong chest workout man....

Lightnin'
02-01-12, 12:02 pm
strong chest workout man....

Thanks bro. My chest is cashed today... Supersetting dips with the flys just burns to the core of the muscle. It's amazing how much weight you have to drop if you want to stay strict and make a solid contraction each rep.

Are you going to start a 5-3-1 routine?

Lightnin'
02-01-12, 2:01 pm
-----------------------------
2-1-12
Rage Pre, Lava Post, Flex, pak, omega, steak sandwich, banana

Back
Deadlift
1x10x135
1x3x155
1x3x175
1x8x195

Chin-ups
2x7xBW
2x6xBW

Seated Cable Rows
4x8x180

Good Mornings
4x12x45
-----------------------------
Lightnin'

Lightnin'
02-02-12, 1:35 pm
-----------------------------
2-2-12
Rage Pre, Lava Post, Flex, pak, omega, banana, shake

Guns
Overhead Rope Ext
2x10x110
2x10x80

DB Overhead
2x10x20
1x20x20

Dips
4x15xBW

DB Alt Curl
2x10x20

21's
4x45

Incline DB Curl
4x10x25

DB Hammers
1x5x50
1x5x40
1x5x30
-----------------------------
Lightnin'

Lightnin'
02-06-12, 10:39 am
-----------------------------
2-4-12
Rage Pre, Lava & Uniliver Post

Wheels
Lower back was bugging me a bit so hit Leg Press, brief change-up from 5-3-1

45degree Leg Press
4x30x50+sled
4x30x90+sled
4x30x180+sled
4x30x270+sled
4x20+10x360+sled
4x10+5x450+sled

Leg Extensions
1x15x40
1x12x50
1x10x60
1x8x70

Leg Curls
1x15x40
1x12x50
1x10x60
1x8x70

Ab Crunch Machine
5x50
-----------------------------
Lightnin'

Lightnin'
02-06-12, 5:20 pm
-----------------------------
2-6-12
Rage Pre, Lava & Uniliver Post

Shoulders
Standing Overhead Press
1x5x135
1x3x155
1x3x155 (Had no spotter, was supposed to try 170)

Hammer Strength Should Press
4x10x70 (per arm)

Bent Over Laterals
4x12x25

Side Laterals machine
4x12x70
-----------------------------
Lightnin'

mritter3
02-06-12, 6:33 pm
Yo brother good work on ohp, tough to go to heavy with no spotter.

Lightnin'
02-07-12, 2:44 pm
Yo brother good work on ohp, tough to go to heavy with no spotter.

True that, I tried 165 last week for 4 and by the 4th one I needed a hand to rack the weight. I wasn't going to try that this week with 170 and drop it on my foot (or head).

Lightnin'
02-07-12, 2:47 pm
-----------------------------
2-6-12
Rage Pre, Lava & Uniliver Post

Side Work (only had 30 minutes today)
Calves
Standing Raises
2x75xBW
Standing machine Raises
3x25x200+BW

Abs
V-ups
4x25

Biceps
TechnoGym Machine
2x20x30 (slow reps)

21's
1x45
3x65
-----------------------------
Lightnin'

Lightnin'
02-08-12, 1:51 pm
-----------------------------
2-8-12
Rage Pre, Uniliver, Shake Post, Omega, Flex, Pak, Lava

Chest
Bench Press
1x10x135
1x6x135
1x4x185
1x5x210
1x3x240
1x1x275 (+1 rep w/spotter)

Machine Chest Press Dropset
1x5x210
1x5x170
1x5x130
1x5x90
1x5x50

Incline Bench Flys
3x8x45 (+2 presses)
Supersetted with
Dips
3x15xBW
-----------------------------

Lightnin'

Lightnin'
02-09-12, 2:39 pm
-----------------------------
2-9-12
Rage Pre, Uniliver Post, Flex, pak, omega, Burger

Back
Deadlift
1x10x135
1x5x165
1x3x185
1x7x215

Chin-ups
2x7xBW

One-Arm Pulldowns
2x4x84
2x4x60

T-Bar Rows
1x8x135
1x7x135
1x6x135
1x5x135

Good Mornings
4x12x45
-----------------------------
Lightnin'

Lightnin'
02-17-12, 1:43 pm
Last Thursday Feb 9th I strained my left forearm and bicep. So, I need to take it easy for a little while. Especially on back day with pulling motions. I took a few days off and hopefully I'll heal up soon.
-----------------------------
2-14-12
Rage Pre, Uniliver, Shake Post, Omega, Flex, Pak, Lava

Flat Fly
2x10x30

Machine Fly
1x10x110
1x10x130
1x10x150
1x10x170

Incline DB Press
4x10x40

Calves
2x80xBW
Single Leg
3x40xBW
-----------------------------

Lightnin'

Lightnin'
02-17-12, 1:46 pm
-----------------------------
2-15-12
Rage Pre, Lava & Uniliver Post

Shoulders
Giant Set
Overhead DB Press
1x10x20, 2x10x25
Side Lateral
1x10x20, 2x10x25
Bent Over Laterals
1x10x20, 2x10x25

Machine Laterals
3x15x70

Triceps
Reverse Pressdown
1x10x80
1x15x80
2x10x100

Single Arm Pressdown
2x6x60

Machine Pressdown
2x10x100
1x10x110
-----------------------------
Lightnin'

Lightnin'
02-17-12, 1:48 pm
-----------------------------
2-16-12
Rage Pre, Uniliver Post, Flex, pak, omega, Burger

Back
Pulldowns
4x15x84

T-Bar Rows
2x13x55

Single Arm Cable Row
2x10x60

Abs
Hammer Strength Crunch Machine
2x25x20
2x25x30
1x25x40
-----------------------------
Lightnin'

Lightnin'
02-17-12, 1:51 pm
-----------------------------
2-17-12
Rage Pre, Lava & Uniliver Post

Wheels
Squat
2x10x135
1x8x185
1x5x225
1x3x265
1x3x300 (Happy with this set)

Reverse Hack
2x8x180

Wall sits
2x30 seconds (This sucked after squats and hacks)

Leg Extensions
1x15x50
1x10x70
1x8x90

Leg Curls
1x15x50
1x10x70
1x8x90
-----------------------------
Lightnin'

Lightnin'
02-20-12, 2:49 pm
-----------------------------
2-20-12
Rage Pre, Uniliver, Shake Post, Omega, Flex, Pak

Chest (DE-LOAD WORKOUT)
Bench
1x5x135
1x5x155
1x10x175 (very slow reps)

Machine Fly
1x30x70
1x20x70
1x15x90

Incline DB Press
1x12x50

Push-up (Decline)
2x30

Calves
Standing
2x80xBW

Donkey Raises
2x30x200+BW

Standing Machine Raises
2x25x200+BW
-----------------------------

Lightnin'

Lightnin'
02-22-12, 12:17 pm
-----------------------------
2-21-12
Rage Pre, Uniliver Post

Shoulders (DE-LOAD WORKOUT)

Giant Set
Overhead DB Press
2x9x50
Hammer Strength
2x10x45 (per arm)
Bent Over Laterals
2x12x25

Machine Laterals
3x13x80
-----------------------------
Lightnin'

Lightnin'
02-23-12, 11:46 am
-----------------------------
2-22-12
Rage Pre, Uniliver Post, Flex, pak, omega

Back (DE-LOAD WORKOUT)
DB Deadlift
1x5x45 (per arm)
1x5x55
1x5x65

Pulldowns
3x10x84

Single Arm Pulldown
3x10x45

Machine Row
3x10x90
-----------------------------
Lightnin'

Appollonian
02-23-12, 1:14 pm
I must've accidentally unsubscribed from your journey, but catching up now. Very good motivational work going down.

How are you liking 5/3/1? Just looking at your numbers it looks like its helping, but wanted to see what you thought of it.

Lightnin'
02-23-12, 5:21 pm
-----------------------------
2-23-12
Rage Pre, Uniliver Post, Flex, pak, omega

Side Work

Calves
Standing Raises
3x80xBW

Standing Machine Raises
Drop Sets
3x10x400+BW
3x10x300+BW
3x10x200+BW
3x10x100+BW

Triceps
Single arm rope Ext.
4x8x50

Pressdowns
4x15x130

Overhead DB
2x15x65
-----------------------------
Lightnin'

Lightnin'
02-23-12, 5:26 pm
I must've accidentally unsubscribed from your journey, but catching up now. Very good motivational work going down.

How are you liking 5/3/1? Just looking at your numbers it looks like its helping, but wanted to see what you thought of it.

Hey buddy good to hear from you. I'm liking it a lot. In fact there are some guys at my gym on it now 'cause they asked me what I was doing. I'm about to start my 4th month and all of my max lifts are up significantly. Are you doing it? Considering it?

I talk with another guy at the gym who is doing it (we are both on our own). So far we are both down in body weight and up on our lifts so something good is going on. I'm down about 4 lbs and lower bodyfat %. Don't know exactly but probably 1-2%.

Going to keep rolling...

Lightnin'
02-23-12, 5:33 pm
Starting Max's

Bench - 300
Deadlift - 225
Standing Overhead Press - 175
Squat - 300

Current Progress

Bench - 275x2 (some of this is due to my left forearm aggravation)
Deadlift - 215x7
Standing Overhead Press - 165x4
Squat - 300x3

I've been a little reluctant to try for one-rep max. I normally do not have a spotter and since I have a nagging forearm and bicep I don't want anymore set backs.

Lightnin'
02-24-12, 3:33 pm
-----------------------------
2-24-12
Rage Pre, & Uniliver Post

Wheels (DE-LOAD WORKOUT)
Squat
2x10x135
3x5x225

Wall sits
2x30 seconds

Leg Extensions
1x15x50
1x12x70
1x8x90
1x5x110

Leg Curls
1x15x50
1x12x70
1x8x90
1x5x110
-----------------------------
Lightnin'

Appollonian
02-24-12, 4:29 pm
First nice deload workout. Gotta be done I think to give your body a break.


Hey buddy good to hear from you. I'm liking it a lot. In fact there are some guys at my gym on it now 'cause they asked me what I was doing. I'm about to start my 4th month and all of my max lifts are up significantly. Are you doing it? Considering it?

I talk with another guy at the gym who is doing it (we are both on our own). So far we are both down in body weight and up on our lifts so something good is going on. I'm down about 4 lbs and lower bodyfat %. Don't know exactly but probably 1-2%.

Going to keep rolling...

I started doing 5/3/1 back in August and my first cycle was awesome, and the second one started awesome. I pulled/tore my right hamstring back in early September (hurt so bad I passed out lol), and never let it properly heal. I hobbled along for some cycles since then, but whereas every session before I was setting rep PRs, getting stronger weekly basically, after the injury it's been spotty at best.

I'm rehabing the leg now and can't wait to get back at it. I'm thinking a few more weeks of active recovery work and I'll be good to go.


Starting Max's

Bench - 300
Deadlift - 225
Standing Overhead Press - 175
Squat - 300

Current Progress

Bench - 275x2 (some of this is due to my left forearm aggravation)
Deadlift - 215x7
Standing Overhead Press - 165x4
Squat - 300x3

I've been a little reluctant to try for one-rep max. I normally do not have a spotter and since I have a nagging forearm and bicep I don't want anymore set backs.

That is awesome progress! Rep maxes count, too.

I rarely have a spot I trust, so I go without one too. I bench, squat, and do the standing shoulder press in a rack of sorts, and the deadlift I can just drop if it's too heavy. This lets me test my maxes when I'm feeling up to it.

Lightnin'
02-27-12, 11:30 am
First nice deload workout. Gotta be done I think to give your body a break.



I started doing 5/3/1 back in August and my first cycle was awesome, and the second one started awesome. I pulled/tore my right hamstring back in early September (hurt so bad I passed out lol), and never let it properly heal. I hobbled along for some cycles since then, but whereas every session before I was setting rep PRs, getting stronger weekly basically, after the injury it's been spotty at best.

I'm rehabing the leg now and can't wait to get back at it. I'm thinking a few more weeks of active recovery work and I'll be good to go.



That is awesome progress! Rep maxes count, too.

I rarely have a spot I trust, so I go without one too. I bench, squat, and do the standing shoulder press in a rack of sorts, and the deadlift I can just drop if it's too heavy. This lets me test my maxes when I'm feeling up to it.

Great to hear from you buddy. How did you hurt your hammy? I have pulled both of mine more times than I can remember.... Every time I did it it was running the bases. I played hardball up until just last season... I found that sitting on a bag of ice all day REALLY helped with the healing. Seriously, every second you are sitting down put a big back of ice right on it. It really helps promote faster healing.

I use the same racks for my lifts. If you don't have a spotter that's the only way to go heavy. I plan on going for my 1 rep max on Deads this week! Now time to start month 4....

Appollonian
02-27-12, 1:17 pm
Great to hear from you buddy. How did you hurt your hammy? I have pulled both of mine more times than I can remember.... Every time I did it it was running the bases. I played hardball up until just last season... I found that sitting on a bag of ice all day REALLY helped with the healing. Seriously, every second you are sitting down put a big back of ice right on it. It really helps promote faster healing.

I use the same racks for my lifts. If you don't have a spotter that's the only way to go heavy. I plan on going for my 1 rep max on Deads this week! Now time to start month 4....

I was stretching too quickly with my muscles not warmed up at all and super sore from a squatting session from two days previous. It's getting better daily, so I think I'll be ready to hit up a relatively light cycle within a month, then go full out after that.

I think hamstring pulls are probably some of the most common injuries for active people. I've just been too stubborn/stupid to let it heal properly.

Go kill the dead(s)!

Lightnin'
02-28-12, 5:36 pm
-----------------------------
2-27-12
Rage Pre, Uniliver, Shake Post, Omega, Flex, Pak, Lava

Chest
Bench Press
1x10x135
1x5x190
1x5x225
1x4x245 (+1 rep w/spotter)

Incline DB Presses
3x10x75
1x6x75

Fly Machine
1x8x90
3x8x80

Tricep Pressdowns
4x8x94
-----------------------------

Lightnin'

Lightnin'
02-28-12, 5:39 pm
-----------------------------
2-28-12
Rage Pre, Uniliver Post

Wheels

Squat
1x5x225
1x5x245
1x6x275

45degree Leg Press
3x8x360+sled
1x7x450+sled

Leg Extensions
1x15x50
1x12x70
1x8x90
1x6x110

Leg Curls
1x15x50
1x12x70
1x8x90
1x6x110

Calves
2x80xBW
-----------------------------
Lightnin'

Lightnin'
02-28-12, 5:40 pm
I was stretching too quickly with my muscles not warmed up at all and super sore from a squatting session from two days previous. It's getting better daily, so I think I'll be ready to hit up a relatively light cycle within a month, then go full out after that.

I think hamstring pulls are probably some of the most common injuries for active people. I've just been too stubborn/stupid to let it heal properly.

Go kill the dead(s)!

Wow, you injured it that bad stretching? Good luck with the healing bro, make sure it's 100% so no set-backs! Dead's Thursday!

Appollonian
02-28-12, 5:56 pm
Wow, you injured it that bad stretching? Good luck with the healing bro, make sure it's 100% so no set-backs! Dead's Thursday!

It wasn't that straightforward: back in high school I took Tae Kwon Do and was fairly flexible. I still am much more flexible than a lot of folks, but not nearly like I used to be.

I decided on a whim after not really doing any really good stretching in years to go into a really deep stretch like I would at my peak flexibility from 10 years previous. Couple this with super soreness in my legs from squats and other leg work (the kind of soreness where people think you have a stick up your a$$ when you walk around) and it was instant and crippling pain.

I'm doing rehab work that was prescribed by a sports doctor I saw recently, and it's feeling better daily. I'll get it back, soon.

Lightnin'
02-29-12, 11:44 am
It wasn't that straightforward: back in high school I took Tae Kwon Do and was fairly flexible. I still am much more flexible than a lot of folks, but not nearly like I used to be.

I decided on a whim after not really doing any really good stretching in years to go into a really deep stretch like I would at my peak flexibility from 10 years previous. Couple this with super soreness in my legs from squats and other leg work (the kind of soreness where people think you have a stick up your a$$ when you walk around) and it was instant and crippling pain.

I'm doing rehab work that was prescribed by a sports doctor I saw recently, and it's feeling better daily. I'll get it back, soon.

Glad it's getting better. There is nothing worse than nagging injuries to slow progress. I've had plenty of them. You'll be back in no time...

Lightnin'
02-29-12, 3:00 pm
-----------------------------
2-29-12
Rage Pre, Uniliver Post, Atomic 7, Pak, Omega, Flex, shake, steak sandwich

Side Work

Triceps
Overhead DB Ext.
1x45x20
1x60x15
1x80x10
1x100x8
1x120x4+1

Single Arm Pushdown Free Motion Machine
1x25x12
1x30x10
1x35x6

DB Kickbacks
4x8x30

Calves
Standing Raises
3x80xBW

Donkey Raises
2x20x200

Supersetted with
Standing Machine Raises
2x12x200
-----------------------------
Lightnin'

Lightnin'
03-01-12, 4:33 pm
-----------------------------
3-1-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak

Shoulders

Smith Machine Presses
1x5x135
1x5x155
1x8x175

Hammer Strength Presses
4x12x45 (per arm)

DB Bent Over Laterals
4x10x30

Abs
Machine Crunches
4x15x70+BW
-----------------------------
Lightnin'

Lightnin'
03-05-12, 2:06 pm
-----------------------------
3-5-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak, Steak Sandwich

Chest

Decline Bench
1x10x135
1x10x135
1x3x205
1x3x235
1x5x260

Flat DB
2x8x80

Fly Machine
1x15x90
1x12x110
1x10x130
1x8x150

Incline Machine (Dropset)
220*3
180*3 180*5
140*3 140*5
100*3 100*5
60*3 60*5
-----------------------------
Lightnin'

Lightnin'
03-06-12, 2:59 pm
-----------------------------
3-6-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak, Club Sandwich

Wheels

Squats
2x10x135
1x3x225
1x3x255
1x5x285

Reverse Hack
3x8x180+sled

Leg Curls
1x15x50
1x4x70
supersetted w/single leg
1x3x30

Leg Extensions
1x15x50
1x4x70
supersetted w/single leg
1x3x30
-----------------------------
Lightnin'

Lightnin'
03-07-12, 3:08 pm
-----------------------------
3-7-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak

Shoulders

Smith Machine Military
1x3x135
1x3x155
1x8x185

DB Lateral Raises
1x10x30
1x8x30

Giant Set
DB Overhead, Lateral raise, Front raise
1x15x25, 1x15x25, 1x15x25

Calves
Standing Raises
2x50xBW
2x30xBW (single leg)

Standing Machine Raises Drop-Set
2x10x300+BW
2x15x100+BW
-----------------------------
Lightnin'

Appollonian
03-07-12, 4:24 pm
Solid work my friend. Where the Smith Machine Military Presses standing? I'm way too tall, but I've always wondered what these are like...

Lightnin'
03-08-12, 11:26 am
Solid work my friend. Where the Smith Machine Military Presses standing? I'm way too tall, but I've always wondered what these are like...

No, they are seated. I'm too tall also, almost 6'1". I've got a couple nagging injuries so I've had to take it easy a little bit, plus I don't always have a spotter. Left forearm, left bicep, left trap, and right shoulder all bugging me right now. I've been doubling up on my Flex pak's... Hopefully it will help soon.

Lightnin'
03-09-12, 5:22 pm
-----------------------------
3-8-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak

Back

Deads
1x5x150
1x5x170
1x5x225 (Personal Best)

Lat Pulldowns
4x10x130

Good Mornings
2x15x45
2x15x55

Pullover Machine
1x10x80
Drop Set
1x10x90
1x5x70
1x5x50
1x5x30
-----------------------------
Lightnin'

Lightnin'
03-12-12, 5:18 pm
-----------------------------
3-12-12
Pre-Workout: Rage, Atomic 7, Pump
Post-Workout: Uniliver, Omega, Flex, Pak, Club Sandwich

Chest

Smith Machine Bench
1x5x225
1x3x245
1x3x275

Incline Bench
1x3x225 + 2x8x135

Fly Machine
3x10x110

Hammer Decline
3x12x236

Calves
Standing Raises
1x80xBW

Standing Machine Raises
2x30x200+BW

Felt complete nausea today. Did as much as I could and bolted before yacking.
-----------------------------
Lightnin'

Lightnin'
03-16-12, 3:02 pm
-----------------------------
3-14-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak

Shoulders

Smith Machine Military
1x5x135
1x3x175
1x3x205

Bent Over Laterals
3x10x25
Supersetted
Lateral Raises
3x10x25

Life Fitness Machine Shoulder Press
3x6x110 (4 count up & 4 count down)
-----------------------------
Lightnin'

Lightnin'
03-16-12, 3:05 pm
-----------------------------
3-15-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak

Side Work

Triceps
Over Head Rope Ext
1x15x60
1x15x72
1x15x84
Supersetted with
Rope Pressdowns
1x15x60
1x15x72
1x15x84

DB Overhead
1x20x60

Tricep Press Machine
2x10x100
2x15x50

Calves
Machine Raises
3x25x70+BW
2x25x220+BW

Abs
Ab Machine
5x15x50
-----------------------------
Lightnin'

Lightnin'
03-16-12, 3:07 pm
-----------------------------
3-16-12
Pre-Workout: Rage, Atomic 7
Post-Workout: Uniliver, Shake, Omega, Flex, Pak, Chili

Wheels

Squats
2x10x135
1x8x185
1x5x235
1x3x275
1x3x300 + (3 partials) Very happy with this set, went low on all 3 full reps.

Leg Curls
1x15x60
1x10x80
1x8x100
1x4x120

Leg Extensions
1x15x60
1x10x80
1x8x100
1x4x120
-----------------------------
Lightnin'

Lightnin'
03-28-12, 10:21 am
Taking a month for maintenance work. Giving time for the left biceps tendonitis to heal. Will be playing golf twice a week and have my golf trip April 19th.

Appollonian
03-28-12, 10:35 am
Taking a month for maintenance work. Giving time for the left biceps tendonitis to heal. Will be playing golf twice a week and have my golf trip April 19th.

Nothing wrong with that. I'm on week 5 right now of my break from 5/3/1 to rehab for my leg. I'm thinking another couple weeks I should be good to go. Have fun with the golf; I've never played so I can't say I know the feeling.

Lightnin'
04-03-12, 10:22 am
Nothing wrong with that. I'm on week 5 right now of my break from 5/3/1 to rehab for my leg. I'm thinking another couple weeks I should be good to go. Have fun with the golf; I've never played so I can't say I know the feeling.

Good luck with your healing bro.

The guys in my family are all athletes. All of us baseball players. As we got older we all became more interested in golf sice we all had to eventually hang up the baseball spikes. We take a trip once a year. I am the only bodybuilder among us.

To be honest with you the best thing about golf is how difficult it is. To be a good golfer is really something to be proud of, as there are only a select few...

Lightnin'
01-10-13, 3:22 pm
I'm back on the 5-3-1 pain train starting tomorrow. Gonna hit it again for 3-4 months then cut in the spring for summer. I've still been going to the gym 5-6 days a week with added in cardio. Starting with legs... Mcsweetness

Christman
01-11-13, 9:49 am
I'm back on the 5-3-1 pain train starting tomorrow. Gonna hit it again for 3-4 months then cut in the spring for summer. I've still been going to the gym 5-6 days a week with added in cardio. Starting with legs... Mcsweetness

Go get at it!