A New Machine: Mike's 5/3/1+AD log

[krichael317]

My training log to keep myself accountable, log my training/nutrition and track progress.

Goals: Strength, Recomp

Age: 37
Height: 5’ 7”
Weight: 191.4
Bodyfat: 21.2%

I am currently closer to my physical peak than my known physical low point (228 lbs 33% bodyfat, couldn’t do a single pullup), but obviously still a ways to go.

Training Template: 5/3/1 + Compound Bodybuilding Assistance – 4 days/week with assistance arranged such that I get 2 full body, 1 upper body and 1 lower body workout, resting 3-5 minutes on main lift work sets and 45-60 seconds on all assistance exercises; I work to failure on the final 5/3/1 work set, and end assistance sets once the rep speed slows or form is compromised; I try to increase total reps on assistance exercises each week, trying to keep avg reps/set in the 6-12 range; (New this month) 2 days/week hitting some iso work on abs, forearms, biceps, calves and some jump rope intervals for cardio (prior months I would work abs, calves and cardio into the 5/3/1 assistance, but training sessions were getting a little long...plus I wanted to work in some direct bicep and forearm pumpitude, it's like drugs no?)

Training Schedule: Sun (Military Press), Mon (Iso), Tues (Deadlift), Wed (Iso), Thurs (Bench Press), Fri (Squat)

Eating Template: Anabolic Diet – I don’t carb load the entire weekend due to having a higher bodyfat, usually just 3-4 meals starting Friday night so that this falls between workouts; Also due to current bodyfat level, I am in the cutting phase, so fat is a little lower than would otherwise be prescribed; When I started the Anabolic Diet, I weighed 212 @ 28% bodyfat, so I’m happy with the results so far

Supplements: Animal Stack (Pak, Stak, Flex, Pump); Antioxidant; CoQ10; EPA, DHA & Borage Oil; Milk & Egg protein powder; Whey Protein Isolate powder; creatine mono; Energy/Stim; BCAA – I intend to replace the Energy/Stim and BCAA with Rage and Nitro when I run out of current product.

I am a “morning person”, training in the morning. My typical training day during the week looks like this:
4:00am: Wake, Pre-Workout supps (Energy/Stim, Pump)
4:15am: Stak
4:45am: Workout (WPI)
5:45am: Post-Workout (BCAAs)
6:15am: Leave for Work (Milk & Egg Protein drink on way to work)
9:00am: Snack
11:30am: Lunch
2:30pm: Snack
5:00pm:Arrive Home (Dinner)
8-9pm: Bed (Snack depending on calorie goal)

I just finished a deload week, so this is a new 5/3/1 cycle starting today.

Today’s Training (6:30-7:30am):
------------------------------------------
Military Press (5/3/1 Work Sets)
95lbx5, 110x5, 125x7
Muscle Clean + Military Press
74lbx5x10
Squats
155lbx12,10,10,9,9
Medium Grip Pullups
Bodyweightx6,5,4,3,2
DB Bench Press
50sx11,6,5,4,4

Planned Nutrition:
--------------------
Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO
Meal 2:
Grilled Buffalo Chicken Wings, Celery, Blue Cheese, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+ EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 4:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Pak, Antioxidant
2116 calories; 41% Protein, 6% Carb, 53% Fat

[krichael317]

When I was 12 years old, I ordered a book from Health For Life called "Power Forearms!". I followed the Level I workout and in one month had added 1" to my forearm circumference. Up to that point I had never trained high intensity like this. So impressed was I of the results following this program, that I ordered several other books from HFL. They all followed the same principles (synergy, high intensity) and produced great pumps.

I'm going to use workouts from these books for a couple of days per week of isolation exercises since my 5/3/1 assistance is mainly compound exercises. The books I will follow for these are Legendary Abs, Maximum Calves, Secrets of Advanced Bodybuilders (Biceps only) and my beloved Power Forearms!

I am sliding some jump rope intervals in here too for a bit of cardio and warming up forearms and calves.


Today’s Training (4:50-5:40am):
-------------------------------------

(Rest between sets 25 seconds unless otherwise noted)

Superset (10 sec rest):
Leg Raises x 20,15
1/4 Situps x 25,20

Jump Rope Intervals, 3 rounds 1:00 Top Speed, 2:00 Slow

One Leg Calf Raises, BWx4 per
Calf Raises (Various Toe Positions), 135x4x8
Seated Toe Pullbacks, 135x10

Preacher Curls, 45x3x8
Alt. DB Curls, 20sx2x8
Concentration Culrs, 15x8 per

Superset:
Wrist Curls, 65x2x8
Reverse Wrist Curls, 45x2x8

Superset:
Behind Back Wrist Curls, 115x2x8 (Too Heavy)
Reverse Curls, 45x2x8

SED Wrist Abductions, 5lbx8
SED Wrist Adductions, 5lbx8
SED Wrist Twists, 5lbx8


Today's Nutrition:
--------------------
Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+ EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 4:
Grass Fed Ground Beef, Cheddar Cheese, Sauteed Mushrooms, Pak
2167 calories; 40% Protein, 6% Carb, 54% Fat

[krichael317]

Deadlift day. I use double overhand since I am not strong enough to outlift my grip yet. Narrow stance.

Today’s Training (4:40-5:50am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 140x5, 170x3
(Work) 185x5, 210x5, 240x11 (PR)
(BBB) 141x5x10

Squats
155lbx10,10,11,10,10

Incline DB Bench Press
45sx15,9,6,6,5

Face Pulls
Light Resistance Bandx14,14,15,14,14


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Cheddar Cheese
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+ EVOO, Cheddar Cheese
Meal 4:
Grass Fed Ground Beef, Parmesan Cheese, Mozzarella Cheese, Tomatoes, Tomato Sauce, Pak
2178 calories; 40% Protein, 6% Carb, 54% Fat

[krichael317]

Isolation work today. Decided to add a couple of sets of shoulder rotations for rotator cuff after watching the Dorian Yates video recommended in the thread about favorite bodybuilding videos. Still figuring out good weights to use for this workout.

Today’s Training (4:55-5:45am):
-------------------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 3lbx2x12

Superset (10 sec rest):
Leg Raises x 20,15
1/4 Situps x 25,20

Jump Rope Intervals, 4 rounds 0:30 Top Speed, 1:30 Slow

One Leg Calf Raises, BWx5 per
Calf Raises (Various Toe Positions and knee angles), 155x4x6
Seated Toe Pullbacks, 155x10

Preacher Curls, 48.5x3x8
Alt. DB Curls, 25sx2x6 per (left side limited)
Concentration Culrs, 20x5 per (left side limited)

Superset:
Wrist Curls, 65x2x8
Reverse Wrist Curls, 45x8,6

Superset:
Behind Back Wrist Curls, 95x2x8 (Still Too Heavy if I'm being honest with myself)
Reverse Curls, 45x2x8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx6 (left side limited)


Today's Planned Nutrition:
----------------------------

Workout:
(Pre) Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Cheddar Cheese
Meal 2:
Grass Fed Ground Beef, Parmesan Cheese, Mozzarella Cheese, Tomatoes, Tomato Sauce, Flex, Mega-DHA Fish Oil, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+ EVOO, Pistachio Nuts
Meal 4:
Grilled Buffalo Chicken Wings, Celery, Blue Cheese Dressing, Mega-DHA Fish Oil, Pak
2125 calories; 41% Protein, 7% Carb, 52% Fat

[Saeger]

I like whats going on in here. Doing allot of things and looks like there is a lot of intensity.

[krichael317]

I like whats going on in here. Doing allot of things and looks like there is a lot of intensity.

Thanks for the encouragement brother. I love to train.

[krichael317]

I get up early to train, so I don't miss a workout. Evenings are reserved for "emergencies" at work and home that always seem to arise. Nobody, I mean nobody, is getting in the way of my training session, not even Mr. Sandman. Because I get up so early, a pre-workout energy/stim supplement helps get me going, usually without the gastrointestinal problems of drinking a big coffee.

About a month ago I ordered a free sample of Rage. Well, it came in yesterday. 2 samples as a matter of fact (Apple and Orange). I don't normally take full doses of pre-workout stims, as I seem to be sensitive to their effects, and ehem, too much artificial flavoring can sometimes causes some gastro distress that I dont want coming up during my training session. So I only took 1/2 tsp of the Apple sample, which wasnt quite enough. Next time I will try 1 tsp (which looks to be 1/2 dose).

I did have some gastro distress when i got to work that I don't normally have, will see if this is a trend. Either way, I will probably switch to Rage packs when I order it.

Today’s Training (4:45-5:50am):
-------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 85x5, 105x5, 130x3
(Work) 140x5, 160x5, 182x10
(BBB) 107x5x10

Barbell Rows
95x13,10,8,8,8

DB Laterals
20sx13,10,9,8,8

DB Presses
35sx8,7,6,5,4


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+Fish Oil+EVOO, Boiled Omega-3 Eggs
Meal 2:
Grass Fed Ground Beef, Parmesan Cheese, Mozzarella Cheese, Tomatoes, Tomato Sauce, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+ EVOO, Cheddar Cheese
Meal 4:
Omega-3 Eggs, Mushrooms, Bacon, Cheddar Cheese, Antioxidant, Pak
2121 calories; 42% Protein, 6% Carb, 52% Fat

[krichael317]

1 tsp of Rage is just about right. I think this is about 1/2 dose.

Squats today. Low bar, medium stance.

Today’s Training (4:45-5:55am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 130x5, 155x3
(Work) 170x5, 195x5, 223x8
(BBB) 131x5x10

Romanian Deadlifts
135x14,14,11,9,9

Front Squat
115x9,8,7,7,7

Back Extension + Glute Ham Raise (Arms hanging)
BWx8,6,5,5,3


I usually star carb loading at dinner Friday and end sometime Saturday.

Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Pistachio Nuts
Meal 2:
Grass Fed Ground Beef, Parmesan Cheese, Mozzarella Cheese, Tomatoes, Tomato Sauce, Flex, DHA, Borage Oil, CoQ10, Antioxidant
Meal 3:
Homemade Baked Ziti, Oatmeal Creme Pie, Chocolate Milk, DHA, Antioxidant, Pak
2600 calories; 26% Protein, 26% Carb, 48% Fat

[krichael317]

Celebrated Father's Day with the family today instead of tomorrow. My choice. No workout today, just rest. Hamstrings and lower back a little sore, so did some foam rolling and stretched it out. Took Stak between Meal 1 and Meal 2.


Today's Nutrition:
--------------------

Meal 1:
Steel Cut Oats, LF Milk, Fresh Blueberries, Coffee, Borage Oil, CoQ10, Flex
Meal 2:
Fried Shrimp w/ Tarter Sauce, Wild Rice, Cheddar Biscuits, Salad w/ Ranch Dressing, Gelato, Pak
Meal 3:
Popcorn, Cherry Coke
Meal 4:
LF Blueberry Yogurt, Fresh Blueberries, Fish Oil
3731 calories; 10% Protein, 50% Carb, 40% Fat

[krichael317]

Weight: 190.8
Bodyfat: 21.1%

I did't expect much change in my comp numbers. I ate a little closer to maintenance this past week due to starting a new 5/3/1 cycle (the first week after a deload always seems to hit me a little harder) and increasing my assistance lift intensity/frequency. I feel like I did fairly well. Not too much soreness today (a little in the hamstrings). This week will be at more of a caloric deficit to see how I do.

Today’s Training (7:20-8:20am):
-------------------------------------

Dynamic Warmup

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 105x5, 120x3, 132x6
(BBB + Muscle Clean) 74x5x10

Squats
155x10,11,10,11,10

Medium Grip Pullups
BWx4,4,5,4,4

DB Bench Press
50sx6,6,7,6,6


Planned Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA

Meal 1:
Milk & Egg Protein Drink, Grass fed Roast Beef, Cheddar Cheese, Mustard

Meal 2:
Grilled Buffalo Chicken Wings, Celery, Blue Cheese dressing, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink, Grass fed Roast Beef, Cheddar Cheese, Mustard

Meal 4:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Pak, Antioxidant

1970 Calories; 44% Protein, 7% Carb, 49% Fat

[krichael317]

Isolation work. My daughter's elementary school graduation, so I took the day off from work, which meant I got to sleep a little later and have a solid meal after post-workout. Also meant going out to eat at a restaurant, which took some resolve to order something on plan, but I did it.

Today’s Training (5:55-6:50am):
-------------------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 5lbx2x12

Superset (10 sec rest):
Leg Raises x 20,15
1/4 Situps x 25,20

Jump Rope Intervals, 3 rounds 1:00/2:00

One Leg Calf Raises, BWx7 per
Calf Raises (Various Toe Positions and knee angles), 155x4x6-8
Seated Toe Pullbacks, 155x10

Preacher Curls, 50x8,8,7
Alt. DB Curls, 25sx2x6 per (left side limited)
Concentration Culrs, 20x5 per (left side limited)

Superset:
Wrist Curls, 75x2x8
Reverse Wrist Curls, 45x8,6

Superset:
Behind Back Wrist Curls, 75x2x8 (Too light)
Reverse Curls, 45x2x8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx6 (left side limited)


Today's Planned Nutrition:
----------------------------

Workout:
(Pre) Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA

Meal 1:
Omega-3 Eggs, Mushrooms, Bacon, Cheddar Cheese, Flex, Borage Oil, CoQ10, Antioxidant

Meal 2:
Grilled Salmon, Mixed Vegetables, Coffee w/ Heavy Cream

Meal 3:
Milk & Egg Protein Drink, Grass fed Roast Beef, Cheddar Cheese, Mustard

Meal 4:
Grass fed Beef Tenderloin, Chopped Tomatoes, EVOO, Green Beans, Pine Nuts, Pak

1940 calories; 45% Protein, 7% Carb, 48% Fat

[krichael317]

Deadlifts. I will start using mixed grip on my last 5/3/1 set of deads (after today) and double overhand on all other sets. The weight started to roll out of my hands on the last rep of my last work set today.

Today’s Training (4:50-6:00am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 140x5, 170x3
(Work) 195x3, 225x3, 254x9 (PR)
(BBB) 141x5x10

Squats
155lbx11,10,11,10,11

Incline DB Bench Press
45sx8,9,8,9,8

Face Pulls
Medium Resistance Bandx5x15


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 4:
Grass Fed Beef Tenderloin, Chopped Tomatoes, EVOO, Green Beans, Pine Nuts, Antioxidant, Pak

1948 calories; 44% Protein, 7% Carb, 49% Fat

[C.Coronato]

Damn solid workouts my brother!

[krichael317]

Damn solid workouts my brother!

Thanks brother, coming from you that means a lot, seriously. I've been following your log recently to see how you're mixing 5/3/1 +bodybuilding. You're damn strong and intense.

[krichael317]

Today’s Training (4:50-5:40am):
-------------------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 8lbx12 (too heavy), 5lbx12

Superset (10 sec rest):
Leg Raises x 20,15
1/4 Situps x 25,20

Jump Rope Intervals, 4 rounds 0:30 Fast / 1:30 Slow

One Leg Calf Raises, BWx8 per
Calf Raises (Various Toe Positions and knee angles), 155x4x6-8
Seated Toe Pullbacks, 155x10

Preacher Curls, 50x3x8
Alt. DB Curls, 25sx2x6 per (left side limited)
Concentration Culrs, 15lbx7 per (left side limited)

Superset:
Wrist Curls, 75x2x8
Reverse Wrist Curls, 45x2x8

Superset:
Behind Back Wrist Curls, 95x8,6 (Corrected form, hands were not close enough, not bending over enough, this is a good weight)
Reverse Curls, 45x2x8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx6 (left side limited)


Today's Nutrition:
--------------------

Workout:
(Pre) Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 2:
Grass Fed Beef Tenderloin, Chopped Tomatoes, EVOO, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 4:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Pak

1957 calories; 45% Protein, 7% Carb, 48% Fat

[krichael317]

Today’s Training (4:45-5:50am):
-------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 85x5, 105x5, 130x3
(Work) 150x3, 170x3, 193x7 (Well that sucked, expected 8)
(BBB) 107x5x10

Barbell Rows
95x10,9,10,9,10

DB Laterals
20sx10,10,9,10,10

DB Presses
35sx6,6,7,6,6


Today's Nutrition:
--------------------

Workout:
(Pre) Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO, Grass fed Roast Beef, Cheddar Cheese, Mayo, Mustard
Meal 2:
Grass Fed Beef Tenderloin, Chopped Tomatoes, EVOO, Flex, Borage Oil, CoQ10, Antioxidant, DHA
Meal 3:
Milk & Egg Protein Drink+ EVOO+Psyllium Husk Powder, Boiled Omega-3 Eggs
Meal 4:
Grilled Buffalo Chicken Wings, Celery, Blue Cheese dressing, Antioxidant, DHA, Pak
1976 calories; 43% Protein, 6% Carb, 51% Fat

[krichael317]

I channeled some of the anger I had from missing my goal on bench yesterday and had a pretty good squat workout...at least by my standards.

Today’s Training (4:45-5:50am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 130x5, 155x3
(Work) 185x3, 210x3, 236x8
(BBB) 131x5x10

Romanian Deadlifts
135x12,11,12,11,12

Front Squat
115x8,8,7,8,8

Back Extension + Glute Ham Raise (Arms hanging)
BWx6,5,6,5,5 (last set was actually 6, but the form was so egregious I'm not going to count it)


Carb loading for 24 hours starting at dinner tonight.


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO+Fish Oil, Pistachio Nuts
Meal 2:
Grass Fed Ground Beef, Cheddar Cheese, Bacon, Mustard, Green Beans, Pine Nuts, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
White Garlic Pizza, Fried Mozzarella w/ Marinara, Milkshake, Antioxidant, Pak

4160 calories; 21% Protein, 39% Carb, 40% Fat

[krichael317]

Saturdays are boring since I take a break from training. Had a little bit of quad soreness, so foam rolled and stretched it. All better. Ordered a can of Animal Nitro and a glucose powder for the upcoming week, my BCAA powder is running low. Looking forward to adding that to the stack.

Today's Nutrition:
--------------------

Meal 1:
Steel Cut Oats, Skim Milk, Fresh Blueberries, Coffee w/ cream, Borage Oil, CoQ10, Flex, DHA

Stak on empty stomach

Meal 2:
Chicken Sandwich w/ Mayo, Waffle Fries w/ ketchup, Milk Shake, DHA, Pak

2362 calories; 12% Protein, 50% Carb, 38% Fat

[krichael317]

Slipped in a Milk & Egg Protein Drink + EVOO + Psyllium Husk Powder before bed last night, so Saturday's nutrition

2729 calories; 15% Protein, 44% Carb, 41% Fat


Today, Overhead Press:

Weight: 190.2
Bodyfat: 20%


Today’s Training (7:30-8:30am):
-------------------------------------

Dynamic Warmup

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 110x5, 125x3, 140x5 (PR)
(BBB + Muscle Clean) 74x5x10

Squats
155x11,11,10,11,11

Medium Grip Pullups
BWx4,5,4,5,4

DB Bench Press
50sx6,7,6,7,6


I am jacking calories way down this week because I am going to New England next week for vacation. This means lobster bisque, fish & chips, and fried clams a plenty, even trying to keep this in check will probably mean a lot of calories. Its only 1/2 week up there, but keeping calories low this week and skipping the following weekends carb/calorie load will help limit the damage.


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA

Meal 1:
Milk & Egg Protein Drink

Meal 2:
Grilled Buffalo Chicken Wings, Spinach, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink

Meal 4:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Pak, Antioxidant

Meal 5:
Milk & Egg Protein Drink

1585 Calories; 55% Protein, 8% Carb, 37% Fat

[krichael317]

Tried some heavier weights on some of these. Could probably go up some more based on how it felt today. Will try Wed.

Today’s Training (4:55-5:50am):
-------------------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 5lbx2x12

Superset (10 sec rest):
Leg Raises x 20,15
1/4 Situps x 25,20

Jump Rope Intervals, 3 rounds 1:00/2:00

One Leg Calf Raises, BWx8 per
Calf Raises (Various Toe Positions and knee angles), 155x4x6-10
Seated Toe Pullbacks, 155x10

Preacher Curls, 50x8,8,8
Alt. DB Curls, 25sx2x8 per
Concentration Culrs, 20x7 per (left side limited)

Superset:
Wrist Curls, 75x2x8
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 95x8,7
Reverse Curls, 50x2x8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx6 (left side limited)


Today's Nutrition:
----------------------------

Workout:
(Pre) Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink+EVOO
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grass fed Beef, Spinach, EVOO, Cheddar Cheese, Pak
Meal 5:
Milk & Egg Protein Drink

1586 calories; 56% Protein, 8% Carb, 36% Fat

[krichael317]

Today’s Training (4:50-5:55am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 140x5, 170x3
(Work) 210x5, 240x3, 268x8 (PR)
(BBB) 141x5x10

Squats
155lbx5x11

Incline DB Bench Press
45sx9,8,9,8,9

Face Pulls
Heavy Resistance Bandx13,14,12,12,12


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) BCAA
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Grass fed Beef, Spinach, Bacon, Cheddar Cheese, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Chicken Wings, Spinach, Antioxidant, Pak
Meal 5:
Milk & Egg Protein Drink+Fish Oil

1595 calories; 54% Protein, 6% Carb, 40% Fat

[krichael317]

Today’s Training (4:45-5:40am):
-------------------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 5lbx2x12

Superset (10 sec rest):
Leg Raises x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 4 rounds 0:30/1:30

One Leg Calf Raises, BWx9 per
Calf Raises (Various Toe Positions and knee angles), 185x4x7,5,6,5
Seated Toe Pullbacks, 185x10

Preacher Curls, 50x8,8,8
Alt. DB Curls, 25sx2x8 per
Concentration Culrs, 20x8 per (left side limited)

Superset:
Wrist Curls, 75x8,8
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 95x8,8
Reverse Curls, 55x8,8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx8


Today's Nutrition:
----------------------------

Workout:
(Pre) Pump, Stak, (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Grass fed Beef, Spinach, Bacon, Cheddar Cheese, Flex, Borage Oil, CoQ10, Antioxidant, DHA
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Chicken Wings, Spinach, Romano Cheese, Antioxidant, Pak, DHA
Meal 5:
Milk & Egg Protein Drink

1590 calories; 54% Protein, 7% Carb, 39% Fat

[krichael317]

My bench press is so weird. I failed on rep 7 today, and it was a sudden failure, but rep 6 went up fairly solid. It's just like BOOM, all of the sudden, no more strength. No other lift is like that for me, the most similar lift being OHP, and sometimes the last rep on OHP is an all out war for 6 or 7 seconds.


Today’s Training (4:40-5:40am):
-------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 85x5, 105x5, 130x3
(Work) 160x5, 180x3, 204x6
(BBB) 107x5x10

Barbell Rows
95x10,10,9,10,10

DB Laterals
20sx10,10,10,10,10

DB Presses
35sx6,7,6,7,6

Today was my work's annual trip to a Phillies game. I planned before hand that I would stop at Planet Hoagie for my lunch, since they will make any hoagie into a salad. So I got the Roast Beef and Provolone. When I sat down with our group to watch the game I got all sorts weird looks and had one guy point at me and say "That guys got a salad!", like I was some sort of traitor to the ball park experience. I thought that was pretty funny.

Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink+Fish Oil
Meal 2:
Roast Beef, Provolone, Salad Greens, Onions, Tomatoes, Mayo, Mustard, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Chicken Wings, Italian Sausage, Antioxidant, Pak
Meal 5:
Milk & Egg Protein Drink

1598 calories; 52% Protein, 6% Carb, 41% Fat

[Saeger]

Nice solid workout. I like what you're doing in here.

[krichael317]

Nice solid workout. I like what you're doing in here.

Thanks for the encouraging words brother.

[krichael317]

Felt pretty good this morning for keeping calories so low this week. But still, I'm glad next week is a deload.

Today’s Training (4:50-6am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 130x5, 155x3
(Work) 195x5, 225x3, 249x7
(BBB) 131x5x10

Romanian Deadlifts
135x12,12,11,12,12

Front Squat
115x8,8,8,8,8

Back Extension + Glute Ham Raise (Arms hanging)
BWx6,5,6,5,6


No carb loading tonight since I will be doing plenty of that on vacation starting tomorrow night.


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Roasted Italian Sausage/Peppers/Onions/Mushrooms, Flex, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grass Fed Ground Beef, Cheddar Cheese, Bacon, Spinach, Borage Oil, DHA, Antioxidant, Pak
Meal 5:
Milk & Egg Protein Drink

4160 calories; 51% Protein, 6% Carb, 43% Fat

[krichael317]

Figure I'll put in a summary a the end of week 3 each cycle on strength progress vs previous cycle. I'll do the same for body comp on first day of each new cycle.

Strength progress based on theoretical/calcuated 1RM vs last cycle:

Military Press: 157 (+8)
Deadlift: 332 (+6)
Bench Press: 236 (+9)
Squat: 298 (+25)

Squat was a big jump. Last month, Deadlift was a big jump (+15). Both of these I attribute to frequency and focus of assistance exercises. Bench Press and Military were also kind of a big jump, but part of that was overcoming a shoulder strain I had the last couple of months, I think. I'm still not back to where I was on those lifts at the beginning of the year when all that crap started. Seems to be completely gone now though.

Training-wise, the assistance work changed a lot. Last month: Pullups, Rack Pulls, Face Pulls, Chinups, BB Row, Ab Wheel Rollouts, DB Rows, BB Shrugs, DB Laterals, Calf Raises, Glute Ham Raise and Romanian Deadlifts. Very focused on increasing my Deadlift as an experiment, the results of which led me to this cycle's assistance: Squats (twice), DB Bench Press, Pullups, Incline DB Bench Press, Face Pulls, DB Laterals, DB Press, BB Rows, Front Squats, Glute Ham Raise and Romanian Deadlifts...more varied, hitting each major muscle group at least twice outside of the 5/3/1 sets. I pulled Abs, Calves, Biceps and Forearms into their own day twice per week to focus on them separately since these seem to be relatively unstressed by the compound lifts I chose, and it adds more volume for calorie expenditure. Plus there is nothing like a good Bicep/Forearm pump.

I think I will stick with this same assistance for one more cycle, then try substituting some different lifts where I feel I am stalling.

Supplement-wise I added Stak to the mix. I felt pretty good all month. Better than previous months and I think I was able to push myself harder during my workouts. So I will continue with this.

[krichael317]

Felt pretty good this morning for keeping calories so low this week. But still, I'm glad next week is a deload.

Today’s Training (4:50-6am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 130x5, 155x3
(Work) 195x5, 225x3, 249x7
(BBB) 131x5x10

Romanian Deadlifts
135x12,12,11,12,12

Front Squat
115x8,8,8,8,8

Back Extension + Glute Ham Raise (Arms hanging)
BWx6,5,6,5,6


No carb loading tonight since I will be doing plenty of that on vacation starting tomorrow night.


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Roasted Italian Sausage/Peppers/Onions/Mushrooms, Flex, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grass Fed Ground Beef, Cheddar Cheese, Bacon, Spinach, Borage Oil, DHA, Antioxidant, Pak
Meal 5:
Milk & Egg Protein Drink

4160 calories; 51% Protein, 6% Carb, 43% Fat

CORRECTION: 1645 calories; 51% Protein, 6% Carb, 43% Fat

[krichael317]

Leaving in a short while for a pleasure trip to New England. I will likely just post a summary when I get back. This is a deload week, so this is timed perfectly. The hotel we stay in has a dumbbell rack, 5-50lb, and a bench...and like 3 treadmills. Better than nothing. I will improvise.

[krichael317]

Got back from vacation last night. I surpassed my desired calories about half the days I was gone, so I will be dropping calories for a few days to counter this stupidity.

I was able to get 3 workouts in using dumbbells only. I basically subbed DB exercises for the barbell ones and got my Military Press and 2 isolation workouts in. Ran the stairs for HIIT.

My deload approach is to basically follow what Wendler recommends in the book and extend the same philosophy to the assistance exercises with some tweaks. I look at my week 3 numbers and, for each exercise, I choose 2 of the following: 1) Drop the weight in half, 2) Drop the reps in half, 3) Drop the sets in half. No rest in between any sets other than to take a sip of a drink and wipe the brow, so its almost like a cardio workout more than anything. Today I did my Deadlift deload for example:


Dynamic Warmup

Deadlift
115x5, 140x5, 170x5, 141x10,10,5

Squats
80lbx11,11,6

Incline DB Bench Press
25sx9,8,5

Face Pulls
Medium Resistance Bandx13,14,6


Also during deload week, I "deload" my eating, meaning I am not as regimented and just eat as I get hungry, trying to still stick with my usual macro % though. I just don't feel the low level of training intensity demands the rigor during deload week. It hasn't caused any ill effects strength-wise or body comp-wise so far.

Planned Nutrition:
--------------------

Meal 1:
Omega-3 Eggs, Coffee+Cream, Pak
Workout:
(Pre) None, (Intra) Whey Protein Isolate, (Post) None
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, CoQ10, Borage Oil, Antioxidant

1220 calories; 34% Protein, 7% Carb, 59% Fat

[krichael317]

I always feel silly loading the weights for the deload bench workout, they are so small. So I really try to focus on technique when deload benching, flexing the entire body, driving into the floor, pulling the bar apart, trying to squeeze it into dust and pinching the shoulder blades back. hopefully that will transfer when the weight is heavier.

Training (11:00-11:20am):
-------------------------------

Dynamic Warmup

Bench Press
45x2x10, 85x5, 105x5, 130x5, 55x10,10,5

Barbell Rows
95x5,5,3

DB Laterals
10sx10,10,5

DB Presses
20sx6,7,3

Last night I got a Milk/Egg protein shake in before bed, so calories were 1378, still really low though. I had some major withdrawal symptoms last night, probably from eating so much garbage for 4 days straight. Felt like complete doo-doo this morning, but felt much better after training.

Planned Nutrition:
--------------------

Meal 1:
Spinach/Bacon/Cheddar Omelette, Coffee+Cream, Pak
Workout:
(Pre) None, (Intra) Whey Protein Isolate, (Post) None
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, CoQ10, Borage Oil, Antioxidant
Meal 3:
Milk & Egg Protein Shake

1564 calories; 40% Protein, 8% Carb, 52% Fat

[krichael317]

Ready for deload to be over. I think it is one of the genius aspects of 5/3/1 to prevent injury and recharge the batteries, but I think next month's deload will be a little more strenuous.

Today’s Training (10:30-11am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 130x5, 155x5, 70x10,10,5

Romanian Deadlifts
70x12,12,6

Front Squat
60x8,8,4

Back Extension + Glute Ham Raise (Arms hanging)
BWx3,3,2



Today's Nutrition:
--------------------


Meal 1:
Spinach/Bacon/Cheddar Omelette, Coffee+Cream, Pak
Workout:
(Pre) None, (Intra) Whey Protein Isolate, (Post) None
Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, CoQ10, Borage Oil, Antioxidant
Meal 3:
Milk & Egg Protein Shake

1501 calories; 41% Protein, 7% Carb, 52% Fat

[krichael317]

Weight: 188.6
Bodyfat: 21.6%

Body fat % went up since start of last month, and if this reading is to be believed, I added .2 lbs of fat and lost quite a bit of lean mass/water. Now normally, Sunday is the day after a 24 hour carb load so the LBM/water is usually higher, but I have been trying to deplete the mega carb load from vacation for the last 3 days, so I understand the LBM/water being lower. Just not happy about fat gain, even if miniscule.

So that vacation set me back. My own fault, I should have brought some higher protein snacks,bars, RTDs, etc...I was getting less than 100g of protein for 4 days while I was gone and I think that fucked me up. Plus I think I took it too easy on deload assistance. Nothing to do but move on.

I am turning up the intensity this month, sticking to 45 second rests on assistance exercises on 5/3/1 days. Almost puked during squats today, and I finished more work in less time than this workout last cycle, so that was good:


Today’s Training (7:25-8:20am):
-------------------------------------

Dynamic Warmup

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 95x5, 110x5, 127x7
(BBB + Muscle Clean) 75x5x10

Squats
155x15,11,11,8,8

Pullups
BWx8,5,3,2,2

DB Bench Press
50sx16,7,5,5,4


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, Nitro+25g Carbs (Intra) Whey Protein Isolate, (Post) Nitro+25g Carbs

Meal 1:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant

Meal 2:
Milk & Egg Protein Drink + EVOO, Grass Fed Roast Beef, Mayo, Mustard, Cheddar Cheese

Meal 3:
Grilled Buffalo Chicken Wings, Roasted Zucchini+EVOO, Pak, Antioxidant

Meal 4:
Milk & Egg Protein Drink + EVOO, Grass Fed Roast Beef, Mayo, Mustard, Cheddar Cheese

2302 Calories; 37% Protein, 15% Carb, 48% Fat

[krichael317]

Today’s Training (5-5:50am):
-------------------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 5lbx2x12

Superset (10 sec rest):
Leg Raises/Thrusts x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 3 rounds 1:00/2:00

One Leg Calf Raises, BWx8,5,5 per
Calf Raises (Various Toe Positions and knee angles), 185x4x7,5,6,5
Seated Toe Pullbacks, 185x10

Preacher Curls, 55x8,8,7
Alt. DB Curls, 30sx4 (uh, yeah), 25sx8 per
Concentration Culrs, 20x8 per

Superset:
Wrist Curls, 80x8,6
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 95x8,6
Reverse Curls, 60x8,8

SED Wrist Abductions, 8lbx8
(no rest)
SED Wrist Adductions, 8lbx8
(no rest)
SED Wrist Twists, 8lbx4 (damn)


Today's Nutrition:
----------------------------

Workout:
(Pre) Pump, Stak, Carb Drink (Intra) Whey Protein Isolate, (Post) Nitro+Carb Drink
Meal 1:
Milk & Egg Protein Drink+EVOO, Grass Fed Roast Beef, Mayo, Mustard, Cheddar Cheese
Meal 2:
Grass fed Beef, Spinach, Bacon, American Cheese, Flex, Borage Oil, CoQ10, Antioxidant, DHA
Meal 3:
Milk & Egg Protein Drink+EVOO, Grass Fed Roast Beef, Mayo, Mustard, Cheddar Cheese
Meal 4:
Grass Fed Beef Tenderloin in Butter/Wine Sauce, Roasted Broccoli, Pak, DHA
Meal 5:
Pistachio Nuts

2316 calories; 38% Protein, 16% Carb, 46% Fat

[krichael317]

Today’s Training (4:55-6:05am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 145x5, 170x3
(Work) 185x5, 215x5, 244x13 (PR)
(BBB) 143x5x10

Squats
155lbx11,11,10,11,11

Incline DB Bench Press
45sx21,9,6,5,5

Face Pulls
Heavy+Light Resistance Bandsx9,6,7,7,7


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, Nitro+Carb Drink (Intra) Whey Protein Isolate, (Post) Nitro+Carb Drink
Meal 1:
Milk & Egg Protein Drink+EVOO+Fish Oil, Grass Fed Roast Beef, Mayo, Mustard, Cheddar Cheese
Meal 2:
Grass Fed Beef Tenderloin in Butter/Wine Sauce, Roasted Zucchini, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+EVOO, Grass Fed Roast Beef, Mayo, Mustard, Cheddar Cheese
Meal 4:
Grass fed Beef, Spinach, Bacon, American Cheese, Antioxidant, Pak
Meal 5:
Pistachio Nuts

2308 calories; 38% Protein, 15% Carb, 47% Fat

[krichael317]

And this is why I train in the morning...yesterday, we had a vendor stop by to discuss problems we were having with their hardware, which turned into an extended workday, and they took us out to dinner. I didn't get home until 10pm.

So yesterday:

Training (5-5:50am):
------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 5lbx2x12

Superset (10 sec rest):
Leg Raises/Thrusts x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 4 rounds 0:30/1:30

One Leg Calf Raises (Various Toe/knee angles), BWx2x15 per
Seated Toe Pullbacks, 185x10

Preacher Curls, 55x8,8,8
Alt. DB Curls, 25sx8,8 per
Concentration Culrs, 20x8 per

Superset:
Wrist Curls, 80x8,7
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 95x8,6
Reverse Curls, 60x8,8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx6


Nutrition:
-----------

Workout:
(Pre) Pump, Stak, Carb Drink (Intra) Whey Protein Isolate, (Post) Nitro+Carb Drink
Meal 1:
Milk & Egg Protein Drink+EVOO, Grass Fed Roast Beef, Mayo, Mustard, American Cheese
Meal 2:
Grass fed Beef, Spinach, American Cheese
Meal 3:
Milk & Egg Protein Drink+EVOO, Grass Fed Roast Beef, Mayo, Mustard, American Cheese
Meal 4:
New York Strip Steak, Mushrooms in Wine Reduction, Caesar Salad, Roasted Asparagus, Flex, Pak, CoQ10, Antioxidant, DHA

2629 calories; 35% Protein, 13% Carb, 52% Fat

[Saeger]

A lot of good stuff happening in here, keep it up. Liking your meals as well.

[krichael317]

A lot of good stuff happening in here, keep it up. Liking your meals as well.

Thanks my brother, let's kick some ass!

[krichael317]

Today’s Training (6:10-7am):
-------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 85x5, 105x5, 130x3
(Work) 140x5, 165x5, 185x11
(BBB) 109x5x10

Barbell Rows
95x18,10,8,7,7

DB Laterals
20sx15,11,11,10,9

DB Presses
35sx10,7,6,5,5


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, Nitro+Carb Drink (Intra) Whey Protein Isolate, (Post) Nitro+Carb Drink
Meal 1:
Milk & Egg Protein Drink+EVOO+Fish Oil, Grass Fed Roast Beef, Mayo, Mustard, American Cheese
Meal 2:
Grass fed Beef, Spinach, American Cheese, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink+EVOO, Grass Fed Roast Beef, Mayo, Mustard, American Cheese
Meal 4:
Grilled Buffalo Chicken Wings, Roasted Zucchini, Antioxidant, Pak

2103 calories; 38% Protein, 14% Carb, 48% Fat

[krichael317]

More work, less time

Today’s Training (5:05-6:10am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 135x5, 160x3
(Work) 175x5, 200x3, 227x11 (PR)
(BBB) 134x5x10

Romanian Deadlifts
155x12,11,8,8,8

Front Squat
115x12,10,10,7,7

Back Extension + Glute Ham Raise (Arms hanging)
BWx10,4,4,4,3


24 hour carb load starting tonight.


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, Nitro+Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+Carb Powder
Meal 1:
Milk & Egg Protein Drink, Pistachios
Meal 2:
Egg Salad, Flex, CoQ10, Antioxidant, Borage Oil, DHA
Meal 3:
Chips, Fried Mozzarella+Marinara, Pizza, Root Beer Float, Antioxidant, Pak, DHA

3606 calories; 20% Protein, 38% Carb, 43% Fat

[krichael317]

Training: Didn't do jack shit

Meal 1:
Steel Cut Oats, Blueberries, LF Milk, Coffee, Flex, Fish Oil, Borage Oil, CoQ10

Stak

Meal 2:
Peanut Butter Sandwich, Popcorn
Meal 3:
Peanut Butter Sandwich, Chips, LF Yogurt, Blueberries, Pak, Creatine
Meal 4:
Milk & Egg Protein Drink

2632 Calories, 16% Protein, 48% Carb, 36% Fat

[krichael317]

Weight: 190.6
Bodyfat: 20.5%

Back on the road to Wellsville


Today’s Training (7:25-8:25am):
-------------------------------------

Dynamic Warmup

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 105x3, 120x3, 135x6
(BBB + Muscle Clean) 75x5x10

Squats
155x11,11,11,11,11

Pullups
BWx4,4,5,4,4

DB Bench Press
50sx8,7,8,7,8


Today's Nutrition:
--------------------

Workout:
(Pre) Energy/Stim, Pump, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 2:
Grilled Buffalo Chicken Wings, Sauteed Baby Artichokes, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 4:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Pak, Antioxidant

1747 Calories; 48% Protein, 9% Carb, 43% Fat

[krichael317]

My calves suck, they need more size AND strength AND endurance, so I am making the switch to straight ahead calf raises, nothing fancy. Just hammer away at them with a basic exercise. Might take this approach for biceps too next workout.

Training (4:50-5:45am):
------------------------

(Rest between sets 25 seconds unless single limb or otherwise noted)

Shoulder rotations, 5lbx2x12

Superset (10 sec rest):
Leg Thrusts/Raises x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 3 rounds 1:00/2:00

Standing Barbell Calf Raises (45 sec rest), 155x11,8,8,7,6

Preacher Curls, 55x8,8,6
Alt. DB Curls, 25sx8,8 per
Concentration Culrs, 20x7 per

Superset:
Wrist Curls, 80x8,7
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 95x8,8
Reverse Curls, 60x8,8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx8


Nutrition:
-----------

Workout:
(Pre) Pump, Stak (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

Meal 3:
Milk & Egg Protein Drink + Psyllium Husk powder, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 4:
Grilled Buffalo Chicken Wings, Sauteed Baby Artichokes, Pak, Beta Alanine

1717 Calories; 48% Protein, 9% Carb, 43% Fat

Can't wait to deadlift tomorrow...

[krichael317]

Today’s Training (4:50-5:55am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 145x5, 170x3
(Work) 200x3, 230x3, 258x12 (PR)
(BBB) 143x5x10

Squats
155lbx11,11,12,11,11

Incline DB Bench Press
45sx9,10,9,10,9

Face Pulls
Medium+Light Resistance Bandsx14,16,15,12,13

Nutrition:
-----------

Workout:
(Pre) Stim, Pump, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 4:
Grilled Buffalo Chicken Wings, Sauteed Baby Artichokes, Pak, Antioxidant, Beta Alanine

1713 Calories; 47% Protein, 9% Carb, 44% Fat

[krichael317]

Training (5:05-6am):
------------------------

Shoulder rotations (no rest), 5lbx2x12

Superset (10 sec rest):
Leg Thrusts/Raises x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 4 rounds 0:30/1:30

Standing Barbell Calf Raises (45 sec rest), 155x8,8,9,8,8

Barbell Curls (45 sec rest), 45x21,12,10,8,8
Seated DB Curls (45 sec rest), 20sx7,9,9,8,8

Superset (25 sec rest):
Wrist Curls, 80x8,8
Reverse Wrist Curls, 45x8,6

Superset (25 sec rest):
Behind Back Wrist Curls, 95x8,6
Reverse Curls, 60x8,8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx8


Nutrition:
-----------

Workout:
(Pre) Pump, Stak (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 2:
Beef Patty, American Cheese, Frankfurter, Mustard, Sauteed Brussel Sprouts, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

Meal 3:
Milk & Egg Protein Drink + Psyllium Husk powder, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 4:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Pak, Beta Alanine

1726 Calories; 46% Protein, 9% Carb, 45% Fat

[krichael317]

Today’s Training (4:55-5:50am):
-------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 85x5, 105x5, 130x3
(Work) 150x3, 175x3, 195x8
(BBB) 109x5x10

Barbell Rows
95x10,10,11,10,10

DB Laterals
20sx11,12,11,12,11

DB Presses
35sx7,7,6,7,7


Today's Nutrition:
--------------------

Workout:
(Pre) Some free sample pre-workout, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese
Meal 2:
Wine & Cheese Sausage, Sauteed Brussel Sprouts, Flex, Borage Oil, CoQ10, Antioxidant, DHA
Meal 3:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese
Meal 4:
Sausage/Spinach/Cheddar Omelet, Antioxidant, Pak, DHA, Beta Alanine

1712 calories; 46% Protein, 7% Carb, 47% Fat

[krichael317]

Today’s Training (4:45-5:50am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 135x5, 160x3
(Work) 185x3, 215x3, 240x9
(BBB) 134x5x10

Romanian Deadlifts
155x10,9,10,9,10

Front Squats
115x9,10,9,10,9

Back Extension + Glute Ham Raise (Arms hanging)
BWx5,5,6,5,5


24 hour carb load starting tonight.


Today's Nutrition:
--------------------

Workout:
(Pre) Free Sample of some horrible all-in-one pre-workout, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink+Fish Oil
Meal 2:
Wine & Cheese Sausage, Sauteed Brussel Sprouts, Flex, CoQ10, Antioxidant, Borage Oil
Meal 3:
Cheese Biscuits, Salad, Fried Shrimp and Fries, Cookie & Ice Cream, Antioxidant, Pak, Beta-Alanine

3407 calories; 19% Protein, 35% Carb, 46% Fat

[krichael317]

No training today, just nutrition:


Meal 1:
Steel Cut Oats, Blueberries, LF Milk, Coffee, Flex, DHA, Borage Oil, CoQ10, Beta Alanine

Stak

Meal 2:
Whole Wheat Pizza (Sauce, Spinach, Mozzarella, Sausage, Olives), Pak, DHA, Creatine, Beta Alanine

Meal 3:
Peanut Butter Sandwich, Popcorn, LF Yogurt, Blueberries

3180 Calories, 17% Protein, 47% Carb, 36% Fat

[krichael317]

Weight: 192.4
Bodyfat: 20.5%


Today’s Training (7:10-8:10am):
-------------------------------------

Dynamic Warmup

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 110x5, 125x3, 142x4 (FUCK!! I wanted 5, but couldn't get under it)
(BBB + Muscle Clean) 75x5x10

Squats
155x11,12,11,12,11

Pullups
BWx4,5,4,5,4

DB Bench Press
50sx8,8,7,8,8


Today's Nutrition:
--------------------

Workout:
(Pre) Rage/Pump/Stak/Nitro (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink

Meal 2:
Grilled Buffalo Chicken Wings, Prosciutto-wrapped Asparagus, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink

Meal 4:
Wild Sockeye Salmon, Sour Cream, Cucumber, Tomato, Avocado, Pak, Antioxidant, Beta Alanine

1659 Calories; 48% Protein, 7% Carb, 45% Fat

[krichael317]

Still pissed about not getting that 5th rep on Military yesterday. Looking back, I felt like garbage to train, even with a full dose of Rage. Felt much better today. Forearms went really smooth today, felt strong on everything. If same next workout, will increase weights.

Training (5-6:55am):
------------------------

Shoulder rotations (no rest), 5lbx2x12

Superset (10 sec rest):
Leg Thrusts/Raises x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 3 rounds 1:00/2:00

Standing Barbell Calf Raises (45 sec rest), 155x8,9,8,9,8

Barbell Curls (45 sec rest), 45x12,12,12,12,12
Seated DB Curls (45 sec rest), 20sx8,9,8,9,8

Superset (25 sec rest):
Wrist Curls, 80x8,8
Reverse Wrist Curls, 45x8,8

Superset (25 sec rest):
Behind Back Wrist Curls, 95x8,8
Reverse Curls, 60x8,8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx8


Nutrition:
-----------

Workout:
(Pre) Pump, Stak (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk (Whey/Casein) Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 2:
Wild Sockeye Salmon, Greek Yogurt, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

Meal 3:
Milk & Egg Protein Drink + Psyllium Husk powder, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 4:
Grass Fed Beef Patty, Spinach, Uncured Bacon, Organic Cheddar, Pak, Beta Alanine

1647 Calories; 48% Protein, 8% Carb, 44% Fat

[krichael317]

7/24 Training (4:50-5:55am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 145x5, 170x3
(Work) 215x3, 245x3, 272x9
(BBB) 143x5x10

Squats
155lbx12,11,12,11,12

Incline DB Bench Press
45sx10,9,10,9,10

Face Pulls
Heavy+Light Resistance Bandsx12,10,9,9,7

Nutrition:
-----------

Workout:
(Pre) Rage, Pump, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink+Psyllium Husk Powder, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 2:
Wild Sockeye Salmon, Sour Cream, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink+Psyllium Husk Powder, Grass Fed Roast Beef, Mustard, Cheddar Cheese

Meal 4:
Grass Fed Beef Patty, Spinach, Uncured Bacon, Organic Cheddar, Pak, Antioxidant, Beta Alanine

1711 Calories; 46% Protein, 8% Carb, 46% Fat

[krichael317]

Training (4:55-5:50am):
---------------------------

Shoulder rotations (no rest), 5lbx2x12

Superset (10 sec rest):
Leg Thrusts/Raises x 20,15
1/4 Situps x 25,20

Jump Rope HIIT, 4 rounds 0:30/1:30

Standing Barbell Calf Raises (45 sec rest), 155x9,8,9,8,9

Barbell Curls (45 sec rest), 65x12,6,4,4,4
Seated DB Curls (45 sec rest), 20sx9,8,9,8,9

Superset (25 sec rest):
Wrist Curls, 80x8,8
Reverse Wrist Curls, 45x8,8

Superset (25 sec rest):
Behind Back Wrist Curls, 95x8,8
Reverse Curls, 60x8,8

SED Wrist Abductions, 7.5lbx8
(no rest)
SED Wrist Adductions, 7.5lbx8
(no rest)
SED Wrist Twists, 7.5lbx8


Nutrition:
-----------

Workout:
(Pre) Pump, Stak (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Whey/Casein Protein Drink+Fish Oil

Meal 2:
Grass Fed Beef Patty/Spinach/Bacon, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

Meal 3:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard

Meal 4:
Grilled Buffalo Wings, Spinach/Bacon, Pak, Beta Alanine

1536 Calories; 49% Protein, 6% Carb, 45% Fat

[krichael317]

Today’s Training (4:55-5:55am):
-------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 85x5, 105x5, 130x3
(Work) 165x5, 185x3, 206x8 (PR)
(BBB) 109x5x10

Barbell Rows
95x10,11,10,11,10

DB Laterals
20sx12,11,12,11,12

DB Presses
35sx7,7,7,7,6


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese
Meal 2:
Egg Salad, Flex, Borage Oil, CoQ10, Antioxidant, DHA
Meal 3:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard, Cheddar Cheese
Meal 4:
Grilled Buffalo Wings, Spinach+Bacon, Antioxidant, Pak, DHA, Beta Alanine

1693 calories; 46% Protein, 7% Carb, 47% Fat

[krichael317]

End of week 3 for this 5/3/1 cycle. Ready for deload, perfect timing, lower back and right shoulder are feeling a little inflammed.

7/27/12 Training (5:05-6:10am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 105x5, 135x5, 160x3
(Work) 200x5, 225x3, 254x9 (PR)
(BBB) 134x5x10

Romanian Deadlifts
155x10,10,9,10,10

Front Squats
115x10,9,10,9,10

Back Extension + Glute Ham Raise (Arms hanging)
BWx5,6,5,6,5


24 hour carb load start.


7/27/12 Nutrition:
--------------------

Workout:
(Pre) Rage/Pump, Stak, Nitro (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Egg Salad, CoQ10, 1/2 Pak, Antioxidant, Borage Oil, Beta-Alanine
Meal 3:
Chicken Sandwich+Mayo, Fries+Ketchup, Milk Shake, Fish Oil, Flex, Antioxidant, 1/2 Pak

2781 calories; 22% Protein, 39% Carb, 39% Fat

[krichael317]

Summary for this 5/3/1 cycle:

Strength progress based on theoretical/calcuated 1RM vs last cycle:

Military Press: 155 (-2)
Deadlift: 350 (+18)
Bench Press: 256 (+20)
Squat: 327 (+29)

Pretty big jumps for little ol' me, except of course for Military Press. Can't explain that one, other than to say I felt like shit for that workout. Its the first workout after the weekend load, and I think I had been overdoing it on the weekend calories. I will even that out a little more with calorie intake during the week. But overall pretty happy with these strength gains, even better than last month. Not sure what to attribute it to, maybe the higher intensity on the assistance (?).

Same assistance as last month, but cut the rest times down a little this month for higher intensity. Will be changing some exercises this next month...not wholesale changes, just exchanging some exercises for others. Chins for pullups, Lunges for Squats, barbell for dumbbell, etc..., still hitting each major muscle group at least twice outside of the 5/3/1 sets. Will stick with the same rest times. Abs, Calves, Biceps and Forearms still on their own day twice per week, but simplified and added a little volume on calves and biceps a la Arnold's Basic Training plan. Still like the forearm workout as is, but will try heavier weights coming up.

Supplement-wise added extra Beta-alanine to the mix kind of late in this cycle to try to ensure the recommended 1.6g/day, too soon to tell if this has any effect other than making my skin tingle like mad.



Nutrition plan for today:
---------------------------

Meal 1:
Steel Cut Oats, Blueberries, LF Milk, Coffee+cream, Flex, DHA, Borage Oil, CoQ10, Beta Alanine

Stak on empty stomach

Meal 2/3:
Whole Wheat Pizza (Sauce, Red Bell Pepper, Mozzarella, Pepperoni, Olives), LF Yogurt, Blueberries, Pak, DHA, Creatine, Beta Alanine

2243 Calories, 17% Protein, 48% Carb, 35% Fat

[krichael317]

Weight: 187.8
Bodyfat: 19.6%

Didn't overdo the carb load this weekend so weight and comp #s are lower than usual.

This deload, I am only deloading one aspect of the assistance work: weight, reps, or sets, preference in that order. My right shoulder and lower back were starting to get some pain, also some tendonitis on the back of the forearm by the elbow, so lighter weight should help heal this.

No "rest" between sets, just enough time to get a sip and wipe the brow.

Today’s Training (8-8:35am):
-------------------------------------

Dynamic Warmup

Military Press
45x2x10, 60x5, 75x5, 90x5

Muscle Clean and Press
75x5x5

Squats
80x11,12,11,12,11

Pullups
BWx2,3,2,3,2

DB Bench Press
25sx8,8,7,8,8


Today's Nutrition:
--------------------

Workout:
(Pre) Pump (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef and Mustard

Meal 2:
Grilled Buffalo Chicken Wings, Salad+EVOO+Vinegar, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink

Meal 4:
Wild Sockeye Salmon, Sour Cream, Cucumber, Tomato, Avocado, Pak, Beta Alanine

1690 Calories; 47% Protein, 6% Carb, 47% Fat

[krichael317]

The inflammation that was building up in my shoulder, lower back and elbows/forearms is almost gone now. Wendler, deload...genius.

Training (5:05-5:45am):
---------------------------

Shoulder rotations (no rest), 3lbx2x12

Superset (10 sec rest):
Leg Thrusts/Raises x 10,8
1/4 Situps x 13,10

Jump Rope HIIT, 3 rounds 0:30/1:00

Standing Barbell Calf Raises, 80x9,8,9,8,9

Barbell Curls, 65x6,3,2,2,2
Seated DB Curls, 10sx9,8,9,8,9

Superset:
Wrist Curls, 40x8,8
Reverse Wrist Curls, 45x4,4

Superset:
Behind Back Wrist Curls, 50x8,8
Reverse Curls, 30x8,8

SED Wrist Abductions, 7.5lbx4
(no rest)
SED Wrist Adductions, 7.5lbx4
(no rest)
SED Wrist Twists, 7.5lbx4


Nutrition:
-----------

Workout:
(Pre) Pump (Intra) Whey Protein Isolate, (Post) Nitro

Meal 1:
Milk & Egg Protein Drink

Meal 2:
Wild Sockeye Salmon, Sour Cream, Cucumber, Tomato, Avocado, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

Meal 3:
Milk & Egg Protein Drink

Meal 4:
Porterhouse Steak and Sauteed Mushrooms, Pak, Beta Alanine

1633 Calories; 47% Protein, 7% Carb, 46% Fat

[krichael317]

7/24 Training (5-5:45am):
-------------------------------------

Dynamic Warmup

Deadlift
115x5, 145x5, 170x5, 143x5x5

Squats
80lbx12,11,12,11,12

Incline DB Bench Press
25sx10,9,10,9,10

Face Pulls
Medium+Light Resistance Bandsx12,10,9,9,7

Nutrition:
-----------

Workout:
(Pre) Pump, (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Porterhouse Steak and Sauteed Mushrooms, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Chicken Wings, Sauteed Green Beans+Pine Nuts, Pak, Beta Alanine

1696 Calories; 44% Protein, 6% Carb, 50% Fat

[krichael317]

Training (5:05-5:45am):
---------------------------

Shoulder rotations (no rest), 3lbx2x12

Superset (10 sec rest):
Leg Thrusts/Raises x 10,8
1/4 Situps x 13,10

Jump Rope HIIT, 4 rounds 0:15/0:45

Standing Barbell Calf Raises, 80x8,9,8,9,8

Barbell Curls, 45x6,6,6,6,6
Seated DB Curls, 10sx8,9,8,9,8

Superset:
Wrist Curls, 40x8,8
Reverse Wrist Curls, 45x4,4

Superset:
Behind Back Wrist Curls, 50x8,8
Reverse Curls, 30x8,8

SED Wrist Abductions, 7.5lbx4
(no rest)
SED Wrist Adductions, 7.5lbx4
(no rest)
SED Wrist Twists, 7.5lbx4


Nutrition:
-----------

Workout:
(Pre) Pump (Intra) Whey Protein Isolate, (Post) Nitro
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Porterhouse Steak and Sauteed Mushrooms, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine, DHA
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Wings, Sauteed Green Beans+Pine Nuts, Pak, Beta Alanine, DHA

1681 Calories; 45% Protein, 6% Carb, 49% Fat

[krichael317]

Deloaded bench + upper body today, squat + lower body tomorrow.

Not logging deload workouts anymore. They's silly, good for healing, but no PRs or anything, like a pump/aerobic workout. So suffice it to say, this week's a repeat of last week with load/weight cut in half (or half the reps if bodyweight). Nutrition this week past week (Fri-Thurs) was high protein/fat low carb with a 24 carb load at the start, no carbs around training, so pure CKD, but I'm considering moving to a hyrid TKD/CKD soon. Maybe when I start to stall on my 5/3/1 lifts.

I am working out with the Jersey Animal crew this Saturday, my first ABC participation, super excited to be a part of that and meet these beasts. So I will be moving my normally scheduled Abs/Calves/Biceps/Forearms workout from Monday to this Saturday.

[krichael317]

Hit arms with R-Man at the ABC event today. It was a great workout and atmosphere. I met a lot of super friendly and BIG, STRONG dudes. Universal/Animal is awesome for putting these things together, I can't thank them enough. They are worlds apart from other nutrition/supplement companies, and I will always be a diehard fan.

I hit biceps, triceps and forearms with R-Man and then hit the calf raise machine for a few sets. I took it easy on triceps since I am doing 5/3/1 pressing tomorrow.

Today's Training (1-3pm):
-----------------------------

Barbell Curls, 20,30,50,60,70,80,70x(6-12 reps)
Seated DB Curls, 20s, 25s, 30s, 35s, 40sx(6-12 reps)
Cable Curls, 50,60,70,80,70x(6-12 reps)

Close Grip Bench Press, 45x20, 95x12, 135x6,6,6
Cable Pushdowns, 80x12,12,12,12,12
Cable Kickbacks, 20x8,8, 30x8,8, 20x8

Wrist Curls, 80x10,10
Behind Back Wrist Curls, 80x12,12
Reverse Cable Curls, 80x5x(12-15 reps)

Wrist Abductions, Wrist Adductions, Wrist Twists, (Used a long cable handle in place of SED), 8 reps each

Hanging Reverse Curls, BWx8,8,8

Calf Raises, 160x(8-12 reps)


Nutrition:
-----------

Meal 1:
Mushroom/Bacon/Cheddar Omelet, Pak, Borage Oil, CoQ10, Antioxidant, Beta Alanine, Fish Oil
Meal 2:
Milk & Egg Protein Drink
Workout:
(Pre) Pump+25g Carb Powder, (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder
Meal 3:
Steak Salad, Flex, Beta Alanine
Meal 4:
Milk & Egg Protein Drink

1787 Calories; 42% Protein, 18% Carb, 40% Fat

[krichael317]

Weight: 184.6
Bodyfat: 19.9%

That's a 4lb weight loss and 1.7% point drop in bodyfat percent for the month of July, which would indicate all this weight loss was fat and thats exactly what I was hoping for by losing it slow.

After yesterday's ABC, I was plenty sore, and I felt spent today. I probably should have taken it easier, but that's difficult in that environment. And it probably doesn't help that I have been gradually reducing calories each week to the point I am now averaging between 17-1800 Cals per day. This is about 700 less than maintenance. I may need to bump this back up and drop fat slower to maintain strength. I'll decide after seeing how this week goes.

Today’s Training (7:50-8:45am):
-------------------------------------

Dynamic Warmup

(Sticking w/ 45 sec rest between sets on assistance)

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 100x5, 115x5, 129x5
(BBB, add Muscle Clean) 76x10,10,10,10,10

Squats
155x20,12,11,10,10 (Need to up the weight on these)

Chinups
BWx10,5,4,4,3

Dips
BWx4,5,4,4,4


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, Nitro+25g Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder

Meal 1:
Milk & Egg Protein Drink

Meal 2:
Wild Sockeye Salmon w/ Greek Yogurt/Cucumber/Tomato/Avocado, Pak, Antioxidant

Meal 3:
Milk & Egg Protein Drink

Meal 4:
Grilled Buffalo Chicken Wings, Roasted Broccoli, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

1769 Calories; 44% Protein, 19% Carb, 37% Fat

[R-Man]

Good meeting you at the ABC yesterday bro. Good arm training sesh also. Fins was divine.

Stay focused brother!

[krichael317]

Good meeting you at the ABC yesterday bro. Good arm training sesh also. Fins was divine.

Stay focused brother!

Same here brother, same here

[krichael317]

No training yesterday since I hit arms at the ABC Saturday. Actually feel pretty beat up. I had some unexpected soreness in back and shoulders from that ABC (almost 50 sets!), even though I only trained arms and calves. And I apparently strained something inside my right/rear shoulder, feels like rotator cuff. So this is shaping up to be a tough week for training, but I will press on and try not to overdo it.

Tried new exercises, lunges I haven't done in years, felt pretty uncoordinated doing those, will get used to them though. They hit the quads and glutes pretty good.

7/24 Training (5-5:45am):
-------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 145x5, 175x3
(Work) 190x5, 220x5, 248x8
(BBB) 146x10,10,10,10,10

Barbell Lunges
135lbx4,4,4,4,2 (obviously need to decrease the weight and used to this movement)

Incline Barbell Bench Press
135x10,6,4,4,3 (Ran out of gas quickly on these, just missed the total reps I wanted)

Band Side Laterals
Light Resistance Bandx20,15,16,14,15


Yesterday's Nutrition:
-----------------------
Eggs, Bacon, Coffee/Cream, Salmon, Greek Yogurt, Grilled Buffalo Wings, Veggies, Milk and Egg protein Drinks, Roast Beef/Mustard/Mayo

1793 Calories; 38% Protein, 8% Carb, 54% Fat


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, Nitro+25g Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Wild Sockeye Salmon w/ Greek Yogurt/Cucumber/Tomato/Avocado, Pak, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Chicken Wings, Roasted Broccoli, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

1780 Calories; 42% Protein, 20% Carb, 38% Fat

[krichael317]

Training (5:05-6:05am):
---------------------------

Shoulder rotations (no rest), 8lbx7, 5lbx10....yep, right rotator cuff strained, cut sets short

Superset (10 sec rest):
Leg Thrusts x 20,15
1/4 Situps x 25,20

Standing Barbell Calf Raises, 155x11,8,8,8,8

Barbell Curls, 65x9,6,6,5,5
Seated DB Curls, 20sx12,13,13,12,11

Superset:
Wrist Curls, 85x8,8,4,3
Reverse Wrist Curls, 45x8,8,8,6

Superset:
Behind Back Wrist Curls, 95x8,8,8,6
Reverse Curls, 55x8,8,6,7

SED Wrist Abductions, 8lbx8
(no rest)
SED Wrist Adductions, 8lbx8
(no rest)
SED Wrist Twists, 8lbx8


Nutrition:
-----------

Workout:
(Pre) Stak, Pump+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef/Mayo/Mustard/Cheddar
Meal 2:
Roast Beef Salad, Pizza Toppings (Mozzarella, Pepperoni, Sausage), Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine, DHA
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Pork Tenderloin, Roasted Broccoli, Pak, Beta Alanine, DHA

1789 Calories; 43% Protein, 19% Carb, 38% Fat

[krichael317]

Took it easy today, rotator cuff still a bit sore, but still a good workout.

Today’s Training (5-6am):
-----------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 90x5, 110x5, 130x3
(Work) 145x5, 165x5, 187x8 (PR)
(BBB) 110x5x10

DB Rows
50sx17,17,12,11,11

Upright Rows
45x17,13,10,10,11

Seated DB Presses
30sx15,11,8,8,8


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, Nitro+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder
Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard/Mayo, Cheddar Cheese
Meal 2:
Pork Tenderloin, Roasted Broccoli, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink, Grass Fed Roast Beef, Mustard
Meal 4:
Bacon/Zucchini/Cheddar Omelet, Antioxidant, Pak, Beta Alanine, Fish Oil

1793 calories; 41% Protein, 18% Carb, 41% Fat

[krichael317]

Swapped out RDLs for SLDL. Went super light on these to avoid injury and try to increase my flexibility. Haven't done these in forever, but hopefully it won't take long to get the hang of these.

8/10/12 Training (5:10-6:20am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 110x5, 135x5, 165x3
(Work) 175x5, 205x5, 231x10
(BBB) 136x10,10,10,10,10

Back Extension + Glute Ham Raise (Arms hanging)
BWx11,8,6,5,4

Front Squats
115x15,10,10,9,9

Stiff Legged Deadlifts
45x12,12,12,12,12


24 hour carb load starting @ noon.


8/10/12 Nutrition:
--------------------

Workout:
(Pre) Rage/Pump, Stak, Nitro+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Bacon Cheddar Burger and Fries, DHA, CoQ10, Flex, Antioxidant, Borage Oil
Meal 3:
"Bakery Items" + LF Milk, Fish Oil, Antioxidant, Pak, Beta-Alanine

3205 calories; 19% Protein, 45% Carb, 35% Fat

[krichael317]

Weight: 186.8
Bodyfat: 19.2%

Recomp appears to be going well. Took it easy this week due to strained rotator cuff, but the day off yesterday helped that fully heal up. I slept 10 hours last night, which is very unusual, but obviously needed.

Did TKD during week after not having a proper carb load last weekend. Had a carb load this weekend, but I think I will stick with the TKD during the week since the carb load spikes calories and calories will be much lower during the week. Don't want to feel weak for workouts and fine with losing fat slowly.

Definitely felt stronger today than last Sunday, and body comp is going in the right direction.

Today’s Training (8:15-9:10am):
-------------------------------------

Dynamic Warmup

(Sticking w/ 45 sec rest between sets on assistance)

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 105x3, 120x3, 137x5
(BBB, Muscle Clean and Press) 76x10,10,10,10,10

Squats
185x8,10,8,8,9

Chinups
BWx5,6,5,6,4

Dips
BWx4,5,4,5,4

Took the dog for a brisk walk


Yesterday's Nutrition:
------------------------

(No Training)
Meal 1:
Steel Cut Oat w/ Blueberries and LF Milk, Coffee w/ Cream, Flex, Borage Oil, Fish Oil, Beta Alanine, CoQ10
Meal 2:
Whole Wheat Pizza (Sauce, Mozzarella, Pepperoni, Zucchini, Olives), LF Yogurt w/ Blueberries, Pak, Beta Alanine, Creatine
Meal 3:
Milk and Egg Protein Drink

2595 Calories; 20% Protein, 47% Carb, 33% Fat



Today's Nutrition:
--------------------

Workout:
(Pre) Rage/Pump, Stak, Nitro+25g Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder

Meal 1:
Milk & Egg Protein Drink

Meal 2:
Wild Sockeye Salmon w/ Greek Yogurt/Cucumber/Tomato/Avocado, Flex, Borage Oil, CoQ10, Antioxidant

Meal 3:
Milk & Egg Protein Drink

Meal 4:
Grilled Buffalo Chicken Wings, Spinach, Pak, Antioxidant, Beta Alanine

1471 Calories; 46% Protein, 22% Carb, 32% Fat

[krichael317]

Moving rotator cuff work to pressing days (Sunday and Thursday)

Starting with last forearms workout, I bumped the main supersets up from 2 to 4. Still adjusting the weights so that I can sustain 6-8 reps on all 4 supersets.


Training (4:55-5:45am):
---------------------------

Superset (10 sec rest):
Leg Thrusts x 20,15
1/4 Situps x 25,20

45 secs rest on following

Standing Barbell Calf Raises, 155x9,9,8,9,9

Barbell Curls, 65x6,7,6,7,6
Seated DB Curls, 25sx8,9,9,9,9

25 secs rest on following

Superset:
Wrist Curls, 85x8,8,7,3
Reverse Wrist Curls, 45x8,8,8,6

Superset:
Behind Back Wrist Curls, 95x8,7,6,5
Reverse Curls, 55x8,8,7,6

SED Wrist Abductions, 9.25lbx7
(no rest)
SED Wrist Adductions, 9.25lbx8
(no rest)
SED Wrist Twists, 9.25lbx3

Took the dog for a brisk walk


Nutrition:
-----------

Workout:
(Pre) Stak, Pump+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder

Meal 1:
Milk & Egg Protein Drink
Meal 2:
Wild Sockeye Salmon w/ Greek Yogurt/Cucumber/Tomato/Avocado, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Flank Steak Salad, Pak, Beta Alanine

1498 Calories; 45% Protein, 23% Carb, 32% Fat

[krichael317]

45 sec rest between sets on all assistance exercises

8/14 Training (5:05-6:20am):
------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 145x5, 175x3
(Work) 205x3, 235x3, 263x12 (PR)
(BBB) 146x10,10,10,10,10

Barbell Lunges
115lbx7,7,7,6,5 per

Incline Barbell Bench Press
115x16,8,7,6,5

Band Side Laterals
Medium Resistance Bandx14,14,15,12,11


Today's Nutrition:
--------------------

Workout:
(Pre) Rage, Pump, Stak, Nitro+25g Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Flank Steak Salad, Pak, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Grilled Buffalo Chicken Wings, Sauteed Spinach, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine

1532 Calories; 44% Protein, 22% Carb, 35% Fat

[krichael317]

Training (5-5:50am):
---------------------------

Superset (10 sec rest):
Leg Thrusts x 20,15
1/4 Situps x 25,20

45 secs rest on following

Standing Barbell Calf Raises, 155x9,9,9,9,9

Barbell Curls, 65x7,6,7,6,7
Seated DB Curls, 25sx9,9,9,9,9

25 secs rest on following

Superset:
Wrist Curls, 75x8,8,8,6
Reverse Wrist Curls, 45x8,8,8,8

Superset:
Behind Back Wrist Curls, 90x8,8,8,6
Reverse Curls, 55x8,8,8,6

SED Wrist Abductions, 8lbx8
(no rest)
SED Wrist Adductions, 8lbx8
(no rest)
SED Wrist Twists, 8lbx3

Took the dog for a brisk walk


Nutrition:
-----------

Workout:
(Pre) Stak, Pump+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder

Meal 1:
Milk & Egg Protein Drink+Psyllium Powder
Meal 2:
Flank Steak Salad, Flex, Borage Oil, CoQ10, Antioxidant, Beta Alanine
Meal 3:
Milk & Egg Protein Drink+Psyllium Powder
Meal 4:
Grilled Buffalo Wings, Fish Oil, Pak, Beta Alanine

1499 Calories; 44% Protein, 21% Carb, 35% Fat

[krichael317]

Title should be too weak bench press

Thursday's Training (5-5:10am):
----------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 90x5, 110x5, 130x3
(Work) 155x3, 175x3, 198x6
(BBB) 110x5x10

DB Rows
55x21,13,11,11,9

Upright Rows
65x10,8,8,7,6

Seated DB Presses
30sx10,10,11,10,10


Nutrition:
------------

Workout:
(Pre) Rage, Pump, Stak, Nitro+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder

Totals:
1489 calories; 42% Protein, 21% Carb, 37% Fat

[krichael317]

Woke up with a sore throat today. Maybe allergies, but my energy just fell through the floor after the second heavy set of squats.

8/17/12 Training (5:05-6:05am):
-------------------------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 110x5, 135x5, 165x3
(Work) 190x3, 220x3, 245x4
(BBB) 136x10,10,10,10,10

Back Extension + Glute Ham Raise (Arms hanging)
BWx7,7,7,7,7

Front Squats
115x11,11,10,11,11

Stiff Legged Deadlifts
65x12,12,12,12,12


24 hour carb load starting @ 5pm.


8/17/12 Nutrition:
--------------------

Workout:
(Pre) Rage/Pump, Stak, Nitro+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder

Totals:
3839 calories; 18% Protein, 41% Carb, 41% Fat

[krichael317]

Weight: 186.8
Bodyfat: 19.8%

Got fatter at same weight as last week. Awesome. More likely, this higher reading from the bodyfat monitor is due to only drinking about 1/2 gallon of water yesterday. I need to be more disciplined with keeping myself hydrated.

My raw strength, particularly on military press is stagnating in a big way. I am pretty sure this is due to trying to keep my calories (i.e., dietary fat) low to lose some bodyfat, while trying to maintain lean mass (keeping carbs higher, in the 80g/day area). This is something I need to figure out: do I want to maintain strength and drop bodyfat, or continue to drop bodyfat and maintain strength, but not increase it? I am actually enjoying seeing my waist size go down, and would like to settle in at 15% bodyfat. Next week is a deload, so I'll see how I feel about it after that, but for now will continue my current approach.

Today’s Training (7:45-8:45a):
-------------------------------------

Dynamic Warmup

(Sticking w/ 45 sec rest between sets on assistance)

Military Press
(Warmup) 45x2x10, 60x5, 75x5, 90x3
(Work) 115x5, 130x3, 145x3
(BBB, Muscle Clean and Press) 76x10,10,10,10,10

Squats
185x9,9,8,9,9

Chinups
BWx5,6,5,6,5

Dips
BWx5,4,5,4,5

Took the dog for a brisk walk


Yesterday's Nutrition:
------------------------

(No Training)
Meal 1:
Steel Cut Oat w/ Banana and LF Milk, Coffee w/ Cream, Flex, Borage Oil, Fish Oil, CoQ10

Stak in between

Meal 2:
Whole Wheat Pizza (Sauce, Mozzarella, Bacon, Tomato, Olives), Pak
Meal 3:
Milk and Egg Protein Drink

2157 Calories; 22% Protein, 42% Carb, 36% Fat


Today's Nutrition
-------------------

Workout:
(Pre) Rage/Pump, Stak, Nitro+25g Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder
Meal 1:
Milk & Egg Protein Drink
Meal 2:
Wild Sockeye Salmon w/ Greek Yogurt/Cucumber/Tomato/Avocado, Flex, Borage Oil, CoQ10, Antioxidant
Meal 3:
Milk & Egg Protein Drink
Meal 4:
Taco Salad (Beef, Taco Seasoning, Bell Peppers, Romaine, Tomatoes, Cheese, Olives), Pak, Antioxidant

1488 Calories; 50% Protein, 23% Carb, 27% Fat

[krichael317]

Moving workouts to evenings. Want to see if this helps with recovery, not eating much in the AM due to lack of time. Just going to have to be disciplined in the face of work/life complications that seem to always pop up in the evenings.

Training (5:45-6:35pm):
---------------------------

Superset (10 sec rest):
Leg Thrusts x 20,15
1/4 Situps x 25,20

45 secs rest on following

Standing Barbell Calf Raises, 155x9,9,10,9,9

Barbell Curls, 65x7,7,6,7,7
Seated DB Curls, 25sx9,9,10,9,9

25 secs rest on following

Superset:
Wrist Curls, 75x8,8,8,7
Reverse Wrist Curls, 45x8,8,8,8

Superset:
Behind Back Wrist Curls, 90x8,8,8,7
Reverse Curls, 55x8,8,8,8

SED Wrist Abductions, 8lbx8
(no rest)
SED Wrist Adductions, 8lbx8
(no rest)
SED Wrist Twists, 8lbx3

Took the dog for a brisk walk


Nutrition:
-----------


Meal 1:
Milk & Egg Protein Drink
Meal 2:
Milk & Egg Protein Drink
Meal 3:
Wild Sockeye Salmon w/ Greek Yogurt/Cucumber/Tomato/Avocado, Pak, CoQ10
Workout:
(Pre) Stak, Pump (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder
Meal 4:
Taco Salad (no shell), Flex, Borage Oil, Antioxidant

1485 Calories; 50% Protein, 16% Carb, 34% Fat

[krichael317]

8/21 Training (5:25-6:25pm):
------------------------------------

Dynamic Warmup

Deadlift
(Warmup) 115x5, 145x5, 175x3
(Work) 220x5, 250x3, 277x9
(BBB) 146x10,10,10,10,10

Barbell Lunges
115lbx7,6,7,6,7 per

Incline Barbell Bench Press
115x9,8,9,8,9

Band Side Laterals
Heavy Resistance Bandx13,14,13,11,11


8/21 Nutrition:
--------------------

Meal 1:
Milk & Egg Protein Drink
Meal 2:
Milk & Egg Protein Drink
Meal 3:
Taco Salad (no shell), Pak, Borage Oil, CoQ10, Antioxidant
Workout:
(Pre) Rage, Pump, Stak, Nitro+25g Carb Powder (Intra) Whey Protein Isolate, (Post) Nitro+25g Carb Powder
Meal 4:
Tuna Salad, Flex, Antioxidant

1484 Calories; 43% Protein, 21% Carb, 36% Fat

[krichael317]

8/22 Training (6-6:50pm):
---------------------------

Superset (10 sec rest):
Leg Thrusts x 20,15
1/4 Situps x 25,20

45 secs rest on following

Standing Barbell Calf Raises, 155x9,10,9,10,9

Barbell Curls, 65x7,7,7,7,7
Seated DB Curls, 25sx9,10,9,10,9

25 secs rest on following

Superset:
Wrist Curls, 75x8,8,8,7
Reverse Wrist Curls, 45x8,8,8,8

Superset:
Behind Back Wrist Curls, 90x8,8,8,8
Reverse Curls, 55x8,8,8,8

SED Wrist Abductions, 8lbx8
(no rest)
SED Wrist Adductions, 8lbx8
(no rest)
SED Wrist Twists, 8lbx6


Nutrition:
-----------


Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef/Mayo/Mustard/Cheddar
Meal 2:
Milk & Egg Protein Drink, Grass Fed Roast Beef/Mayo/Mustard/Cheddar
Meal 3:
Grilled Chicken Salad w/ Ranch Dressing, Pak, CoQ10
Workout:
(Pre) Stak, Pump (Intra) Whey Protein Isolate, (Post) Nitro+25g carb powder
Meal 4:
Pork Tenderloin, Green Beans, Flex, Borage Oil, Antioxidant

1499 Calories; 45% Protein, 16% Carb, 39% Fat

Low Intensity Cardio: 45 minutes

[krichael317]

Thursday's Training (7:45-8:45pm):
----------------------------------------

Dynamic Warmup

Bench Press
(Warmup) 45x2x10, 90x5, 110x5, 130x3
(Work) 165x5, 185x3, 209x7
(BBB) 110x5x10

DB Rows
60x17,10,10,9,11

Upright Rows
65x8,8,8,8,8

Seated DB Presses
30sx10,11,10,11,10


Nutrition:
------------

Meal 1:
Milk & Egg Protein Drink, Grass Fed Roast Beef/Mustard
Meal 2:
Milk & Egg Protein Drink, Grass Fed Roast Beef/Mustard
Meal 3:
Egg Salad, Pak, CoQ10, Antioxidant
Workout:
(Pre) Stak, Pump, Nitro+25g carb powder (Intra) Whey Protein Isolate, (Post) Nitro+Gatorade
Meal 4:
Spinach/Bacon/Cheddar Omelet, Flex, Borage Oil, Antioxidant

1494 Calories; 42% Protein, 21% Carb, 37% Fat

Low Intensity Cardio: 45 minutes

[krichael317]

Well all my lifts except Deadlift suffered this month, I think because I took my calories too low. Going to bump it up 10% and see what happens.

Estimated/Calculated Maxes (diff from last month):
Press, 154 (-1)
Deadlift, 356 (+6)
Bench Press, 251 (-5)
Squat, 300 (-27)

Next week is a deload, which will be the same as this past week, except following the 5.3.1 deload %s and cutting the assistance exercises to 2-3 sets (using same weight/rest)

Today's Training (2:40-3:45p)
------------------

Dynamic Warmup

Squat
(Warmup) 45x2x10, 110x5, 135x5, 165x3
(Work) 205x5, 230x3, 258x6
(BBB) 136x10,10,10,10,10

Back Extension + Glute Ham Raise (Arms hanging)
BWx7,7,8,7,7

Front Squats
115x11,11,11,11,11

Stiff Legged Deadlifts
95x12,10,6,5,5


Today's Nutrition:
--------------------

Meal 1:
Steel Cut Oat w/ Blueberries and LF Milk, Pak, DHA, CoQ10
Workout:
(Pre) Stak, Rage/Pump, Nitro (Intra) Whey Protein Isolate, (Post) Nitro
Meal 2/3:
Whole Wheat Pizza (Sauce, Mozzarella, Pepperoni, Spinach, Olives), LF Yogurt w/ Blueberries, Pak, Flex, Borage Oil, DHA

2270 Calories; 24% Protein, 45% Carb, 31% Fat



Yesterday's Nutrition (No Training, Started Carb Load pm):
------------------------------------------------------------
4071 Calories; 17% Protein, 42% Carb, 41% Fat

[krichael317]

Weight: 184.2
Bodyfat: 18.9%

Bodycomp is improving, although I cut calories too low the last couple of weeks, strength is suffering more than I would like, so will be bumping it up 10% this week. That'll mean 15-1600 Calories/day after this weekend's calorie/carb spike.

No deload workout logging since it is the same as last week except 5/3/1 deload %s and 2-3 assistance sets (same weight/reps/rest).

[Ed Eliason]

Dude I just read through your log, nice work! Your really making some progress, keep it up! And yeah I'd bump the calories up if I were you, they are pretty low.

[krichael317]

Dude I just read through your log, nice work! Your really making some progress, keep it up! And yeah I'd bump the calories up if I were you, they are pretty low.

Thank you my brother! I am ready for this deload week to be over tomorrow...new 5/3/1 cycle starts tomorrow, can't wait to get after it hard and heavy. And agreed, the calories were way too low. I wanted to find my floor, and I think I crashed through it!

[krichael317]

Weight: 183.2
Bodyfat: 19.5%
Waist: 36.75"

Adding waist measurement (at naval) to these weekly stats because I think it is an important measure of health I have a goal of hitting 33.5" (half my height) and never letting it go above that again. It has been as bad as 43" (a few yrs ago). It was 39" when I started this Journey log in June this year.

I saw my (new) doctor this week for an annual check up, and he advised that I add 150 minutes per week of cardio to my weight training. I can't argue, I have a history of cardiovascular disease in my family, so I think its a good idea. But instead of "add", I am going to rearrange my weight training split into 2 upper and 2 lower body training sessions so I am not just adding 150 minutes of cardio to an already 5 hours of weight training. Need some balance in life. This means splitting up my usual isolation days over the weight training sessions, I still love training those bodypart separate on top of the big compound movements. Nothing like stretching your skin with a good bicep/forearm pump.

Also this month only I am changing up my 5/3/1 schedule to align with a training partner's.


Today's Training (12:10-1:20pm):
---------------------------------------

Dynamic Warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 90x5, 110x5, 135x3
(Work, 3 minute rest between) 145x5, 165x5, 189x10

(Assistance Work, 30 secs rest between):

Incline Bench Press
115x12,8,5,5,5

Wide Grip Pullups
BWx6,5,4,4,3

DB Rows
65x10,6,6,5,5

Dips
BWx8,3,3,3,3

Barbell Curls, 65x7,7,6,7,7
Seated DB Curls, 25sx9,9,10,9,9

Superset:
Wrist Curls, 75x8,8
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 90x8,8
Reverse Curls, 55x8,8

Giant Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Cardio:
--------
30 minutes


A change of pace on nutrition since I am doing more cardio....more carbs, fibrous complex ones and fruit. Since I am following 5/3/1 training, I decided to find out what eating pattern Wendler advises and I found something glorious: NOV Eating Plan. (NOV=North of Vag, LOL...as a man, I would like to always find myself somewhere north of being a vagina). Anyways, I started experimenting with this eating style over deload week. It is basically start each meal with a big protein shake, a couple of servings of fruit/vegetables and your supplements. Then eat a normal portion each of protein and complex carbs, stopping when you feel full. If I were naming this eating style, I would call this "priority eating". You always get your protein, vitamins, omegas, etc..., your priorities, up front. I imagine that eating this way is probably what lap band surgery is like. It is difficult to overeat: I tried this with a cheat meal Friday night and ate significantly less crap than I normally would have, and got plenty of protein, high vitamin fruit/vegs and my supplements.

My protein shakes are a mix of Whey Protein Isolate, Egg Albumen and Miscellar Casein. Protein carbs generally cooked/dressed w/ EVOO.

Today's Nutrition:
-------------------

Meal 1:
Protein Shake, Apple, Pak, CoQ10, Antioxidant, DHA, Omega-3 Eggs, Ezekiel Cereal+Raisins+Skim Milk

Workout:
(Pre) Rage, Pump, Stak, (Forgot my Nitro dammit!), (Post) Nitro

Meal 2:
Protein Shake, Roasted Broccoli, Flex, Borage Oil, Antioxidant, Sockeye Salmon, Brown Rice

Meal 3:
Protein Shake, Roasted Broccoli, Grass Fed Beef, Sweet Potato

Totals:
2239 calories; 36% Protein, 37% Carb, 27% Fat

[krichael317]

Today's Training (12:05-1:15pm):
---------------------------------------

Dynamic Warmup

5/3/1 Squat:
(Warmup) 45x5,5, 110x5, 140x5, 165x3
(Work, 3 minute rest between) 180x5, 210x5, 235x11

(Assistance Work, 30 secs rest between):

Rack Pulls
225x7,6,6,6,5

Back Ext+GHRs
BWx6,4,4,4,3

Good Mornings
45x12,12,12,12,12

Ab Wheel / Hanging Leg Raises
Kneesx10,10 / 4,3,2

Calf Raises
155x8,6,6,6,6


Cardio:
--------
30 minutes


Today's Nutrition:
-------------------

Meal 1:
Protein Shake, Apple, Pak, CoQ10, Antioxidant, DHA, Steel Cut Oats+Blueberries+Milk

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 2:
Protein Shake, Roasted Zucchini, Flex, Borage Oil, Antioxidant, Grass Fed Beef, Sweet Potato

Meal 3:
Protein Shake, Roasted Broccoli, Sockeye Salmon, Brown Rice

Totals:
2258 calories; 41% Protein, 32% Carb, 27% Fat

[krichael317]

Today's Training (6:05-7:30pm):
---------------------------------------

Dynamic Warmup

5/3/1 Military Press:
(Warmup) 45x5,5, 60x5, 75x5, 95x3
(Work, 3 minute rest between) 100x5, 115x5, 131x7

(Assistance Work, 30 secs rest between):

Close Grip Bench Press
135x9,5,5,5,5

Close Grip Chinups
BWx9,4,4,4,4

Barbell Bent Over Rows
95x8,7,6,6,6

Dips
BWx4,4,5,4,4

Barbell Curls, 65x6,6,6,6,6
Seated DB Curls, 25sx6,6,7,6,6

Superset:
Wrist Curls, 75x8,8,8,6
Reverse Wrist Curls, 45x8,8,8,6

Superset:
Behind Back Wrist Curls, 90x8,8,6,6
Reverse Curls, 55x8,8,8,8

Giant Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Cardio:
--------
30 minutes


Today's Nutrition:
-------------------

Meal 1:
40g Milk/Egg Protein, 1 Apple, 2 Fried Eggs, 1c Steel Cut Oats, 12oz LF Milk, 1c Blueberries

Meal 2:
40g Milk/Egg Protein, 1c Roasted Broccoli, Pak, CoQ10, Antioxidant, 4oz Sockeye Salmon, 3/4c Brown Rice

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3:
40g Milk/Egg Protein, 1c Steamed Green Beans, 2tsp EVOO, Flex, Borage Oil, Antioxidant, 4oz Grass Fed Beef, 1 Sweet Potato

[pauld81]

Great log bro, seeing a few things I'd like to incorporate into my own sessions, iso work is a definite, I've never been happy with my forearms and I'm seeing your knocking out quite a variation of wrist curls, just the job for me! Your diet makes me bow my head in shame lol good food and zzz's are something i don't get nearly enough of... :( Keep up the good work my man

Stay pumped ;)

[krichael317]

Great log bro, seeing a few things I'd like to incorporate into my own sessions, iso work is a definite, I've never been happy with my forearms and I'm seeing your knocking out quite a variation of wrist curls, just the job for me! Your diet makes me bow my head in shame lol good food and zzz's are something i don't get nearly enough of... :( Keep up the good work my man

Stay pumped ;)

Thanks brother! Definitely try out that forearm workout. The pump is awesome!

[krichael317]

Today's Training (5:25-6:30pm):
---------------------------------------

Dynamic Warmup

5/3/1 Deadlift:
(Warmup) 120x5, 150x5, 180x3
(Work, 3 minute rest between) 195x5, 225x5, 252x12

(Assistance Work, 30 secs rest between):

Front Squats
115x8,8,8,6,7

Stiff Leg Deadlifts
95x10,6,6,4,4

Back Extensions
BWx15,8,7,6,6

Hanging Leg Raises / Ab Wheel
3,3 / Kneesx8,6,5

Calf Raises
155x7,6,7,6,7


Today's Nutrition:
-------------------

Meal 1:
40g Milk/Egg Protein, Apple, CoQ10, Borage Oil, 2 Fried Eggs, 1/2c Ezekial Cereal+1/4c raisins+1/2c skim milk

Meal 2:
40g Milk/Egg Protein, 1c Steamed Green Beans, Pak, 1/2 Broiled Chicken Breast, 3/4c Brown Rice

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3:
40g Milk/Egg Protein, 1c Steamed Green Beans+2tsp EVOO, Flex, Fried Chicken Sandwich+Mayo, Small Waffle Fries+Ketchup, Small Milkshake

[krichael317]

Weight: 181.4
Bodyfat: 20%
Waist: 36.5"

Bodyfat % reading went up, but waist measurement went down this week, so I'm happy with that. I also didn't want to lose as much weight as I did this week. Looking through my log, I see my strength suffering when I lose weight too fast. 1.8 lbs this week, I am shooting for 0.5-1.0 lb per week.


Had the pleasure of training with an old training partner today, up for the weekend for NFL kickoff weekend at my house. We used to train at Bally's in Clearwater, FL back in the 90's. Good times.

Training (8-9:25am):
------------------------

Dynamic Warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 90x5, 110x5, 135x3
(Work, 4 minute rest between) 155x3, 180x3, 200x7

(Assistance Work, 30 secs rest between):

Incline Bench Press
115x15,8,7,6,6

Wide Grip Pullups
BWx5,4,5,4,5

DB Rows
65x7,6,7,6,7

Dips
BWx4,5,4,5,4

Barbell Curls, 65x6,6,7,6,6
Seated DB Curls, 25sx6,7,6,7,6

Superset:
Wrist Curls, 75x8,8,8,6
Reverse Wrist Curls, 45x8,8,8,8

Superset:
Behind Back Wrist Curls, 90x8,8,8,7
Reverse Curls, 55x8,8,8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Nutrition:
------------

A million calories in football tailgate food

[krichael317]

Training (1-2:10pm):
-----------------------------

Dynamic Warmup

5/3/1 Squat:
(Warmup) 45x5,5, 110x5, 140x5, 165x3
(Work, 4 minute rest between) 195x3, 220x3, 249x5

(Assistance Work, 30 secs rest between):

Rack Pulls (no straps, mixed grip)
225x10,10,9,8,8

Back Ext+GHRs
BWx4,5,4,5,4

Good Mornings
65x12,12,12,12,12

Hanging Leg Raises (feet over bar)
4,3,2,2,2

Calf Raises
155x7,7,6,7,7


Cardio:
--------
30 minutes


Nutrition:
-----------

Meal 1:
40g Protein Shake, Apple, Pak, CoQ10, DHA, 1c Steel Cut Oats, 1c Blueberries, 1.5c LF Milk

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 2:
40g Protein Shake, 1c Roasted Zucchini/Broccoli mix, Flex, Borage Oil, 1/2 Chicken Breast, 3/4c rice/quinoa mix

[krichael317]

Back to Boring But Big (plus some more interesting stuff)


Training (6:25-7:35pm):
-----------------------------

Dynamic Warmup

5/3/1 Press:
(Warmup) 45x5,5, 60x5, 75x5, 95x3
(Work, 4 minute rest between) 110x3, 125x3, 139x5
(BBB - Add Hang/Muscle Clean) 77x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Rack Pulls (no straps, mixed grip)
225x9,8,7,6,5

Front Squats
115x11,8,5,5,5

Dips
BWx9,4,4,4,4

Alt DB Curls
25sx11,7,7,6,5 per

Superset:
Wrist Curls, 75x8,8
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 90x8,8
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Cardio:
--------
30 minutes


Nutrition:
-----------

Meal 1:
40g Protein Shake, Apple, 1/2c Ezekiel Cereal, 1/4c Raisins, 1/2c LF Milk

Meal 2:
40g Protein Shake, 1c Roasted Zucchini/Broccoli mix, Pak, 4oz Grilled Steak, 1/2 Sweet Potato

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3:
40g Protein Shake, 1c Roasted Zucchini/Broccoli mix, Flex, Borage Oil, CoQ10, 4oz Broiled Salmon, 1 Sweet Potato

[krichael317]

Training (5:35-6:50pm):
----------------------------

Dynamic Warmup

5/3/1 Deadlift:
(Warmup) 120x5, 150x5, 180x3
(Work, 4 minute rest between) 210x3, 235x3, 267x11
(BBB) 148x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Squats
185x6,6,6,6,6

Barbell Incline Bench Press
135x6,6,6,6,5

Face Pulls
Med+Light Resistance Bandsx18,13,12,13,13

Ab Wheel
Kneesx8,7,7,5,4

Calf Raises
155x7,7,7,7,7


Cardio:
--------
30 Minutes


Nutrition:
-----------

Meal 1:
40g Milk/Egg Protein, Apple, 2 Fried Eggs, 1c Steel Cut Oats+1c Blueberries+1.5c skim milk

Meal 2:
40g Milk/Egg Protein, 1/4c raisins, Pak, 1/2c whole wheat pasta, 1/2c mom's sauce

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3:
40g Milk/Egg Protein, Banana, Flex, CoQ10, Borage Oil, 4 pieces supreme pizza, 5 chicken fingers+honey mustard

[krichael317]

Weight: 184
Bodyfat: 19.2%
Waist: 36.5"


Training (10:55-11:15am):
------------------------

Dynamic Warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 90x5, 110x5, 135x3
(Work, 5 minute rest between) 165x5, 190x3, 211x6
(BBB) 111x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Wide Grip Pullups
BWx5,5,4,4,4

DB Rows
65x12,8,8,6,6

DB Military Press
35sx12,7,6,5,4

Barbell Curls, 65x8,7,6,4,4

Superset:
Wrist Curls, 75x8,8
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 90x8,8
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Nutrition:
------------


Pre-Workout:
40g Protein Shake, Apple, Pak, 1/2c Ezekiel Cereal, 1/4c Raisins, 1/2c LF Milk, 2 Fried Eggs

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Post Workout:
40g Protein Shake, 1c Roasted Brussel Sprouts/Broccoli mix, Flex, 4oz Broiled Salmon, 3/4c Brown Rice/Quinoa mix

[krichael317]

Training (6:30-7:40pm):
-----------------------------

Dynamic Warmup

5/3/1 Squat:
(Warmup) 45x5,5, 110x5, 140x5, 165x3
(Work, 5 minute rest between) 210x5, 235x3, 263x4
(BBB) 139x10,10,10,10,10

Lost concentration on that heavy set. I blew it....started thinking about the 6th rep before I finished the 5th rep, feeling unsure I wouldve gotten the 6th, but the 5th stalled on the way up and had to dump it. Not happy about that lack of focus. Never happened like that before. Gotta remember: 1 rep at a time.

(Assistance Work, 30 secs rest between):

Back Ext+GHRs
BWx5,4,5,4,5

Front Squats
115x7,7,7,7,7

Hanging Leg Raises (feet over bar)
3,3,2,3,3

Donkey Calf Raises
90x13,7,7,7,6


Cardio:
--------
30 minutes


Nutrition:
-----------

Meal 1:
40g Protein Shake, Apple, Pak, CoQ10, 1c Steel Cut Oats, 1c Blueberries, 1.5c Skim Milk, 2 fried eggs

Meal 2:
40g Protein Shake, 1c Sauteed Brussel Sprouts, Flex, Borage Oil, 4oz Wild Salmon, 3/4c brown rice/quinoa mix

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3 Post-Workout):
40g Protein Shake, 1c Roasted Broccoli, Flex, Borage Oil, 1c Chicken and Spanish Rice

[DEADn]

I may be taking a peek at your progress as you go. I am doing the 5/3/1 as well. Been seeing my PR's go up so it is great to see someone else doing 5/3/1 as well. My thread is called 'Journey to my Maximum'

[krichael317]

I may be taking a peek at your progress as you go. I am doing the 5/3/1 as well. Been seeing my PR's go up so it is great to see someone else doing 5/3/1 as well. My thread is called 'Journey to my Maximum'

Hey, thanks for stopping in brother. I will take a look at yours too. I feel like I'm still learning how to balance this 5/3/1 with a high volume assistance (I can't help myself), so seeing others' approach and progress is of great interest to me.

[B.C.]

I may be taking a peek at your progress as you go. I am doing the 5/3/1 as well. Been seeing my PR's go up so it is great to see someone else doing 5/3/1 as well. My thread is called 'Journey to my Maximum'


Hey, thanks for stopping in brother. I will take a look at yours too. I feel like I'm still learning how to balance this 5/3/1 with a high volume assistance (I can't help myself), so seeing others' approach and progress is of great interest to me.

I'm doing 5/3/1 too. I actually don't mix it with high volume very much, so it'll be cool to see how each one of our different approaches works out.

[DEADn]

I'm doing 5/3/1 too. I actually don't mix it with high volume very much, so it'll be cool to see how each one of our different approaches works out.

I am doing mine with some volume simply because when I began lifting my goal was to put meat in my skinny bones. Now that I am transitioning over to strength I want strength to be my foundation and then drape it a bit with some volume just for extra size. One thing I don't want is that bloated look that I see many powerlifters take on. Just looks so unhealthy to me.

[B.C.]

I am doing mine with some volume simply because when I began lifting my goal was to put meat in my skinny bones. Now that I am transitioning over to strength I want strength to be my foundation and then drape it a bit with some volume just for extra size. One thing I don't want is that bloated look that I see many powerlifters take on. Just looks so unhealthy to me.

It's diet, and years of unbalanced training that make a lot of them look like that. If you go into it with the mindset of slow/steady progression and maintaining a balanced physique, you can avoid a lot of that. Have you read the 5/3/1 manuals, or just going off the bits and pieces you can pick up on the internet? I stick pretty close to the BBB since I mostly train at home in my garage, but a few times a month I get in the gym on base and tear it up bodybuilder style.

[DEADn]

It's diet, and years of unbalanced training that make a lot of them look like that. If you go into it with the mindset of slow/steady progression and maintaining a balanced physique, you can avoid a lot of that. Have you read the 5/3/1 manuals, or just going off the bits and pieces you can pick up on the internet? I stick pretty close to the BBB since I mostly train at home in my garage, but a few times a month I get in the gym on base and tear it up bodybuilder style.

I have not read the exact manual but only what I saw from t-nation. My exercises are different on the BBB stuff though and I probably should reroute some of them because I don't think I am hitting some as I should.

My diet, I have to be careful because I have a sit down job for 10 hours and this means digestion isn't very fast from it so I have to watch what I eat or I blow up.

[krichael317]

Made up for that crappy squat session on Monday a little on this training session by hitting an overhead press PR.

Training (6:25-7:35pm):
-----------------------------

Dynamic Warmup

5/3/1 Press:
(Warmup) 45x5,5, 60x5, 75x5, 95x3
(Work, 5 minute rest between) 115x5, 130x3, 147x4
(BBB - Hang/Muscle Clean and Press) 77x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Rack Pulls (no straps, mixed grip)
225x7,7,8,7,7

Front Squats
115x7,7,8,7,7

Dips
BWx5,5,6,5,5

Alt DB Curls
25sx7,8,7,8,7 per

Superset:
Wrist Curls, 75x8,8
Reverse Wrist Curls, 45x8,8

Superset:
Behind Back Wrist Curls, 90x8,8
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Cardio:
--------
30 minutes


Nutrition:
-----------

Meal 1:
40g Protein Shake, Apple, 2Fried Eggs, 1c Steel Cut Oats, 1 Banana, 1.5c Skim Milk

Meal 2:
40g Protein Shake, 1c Roasted Zucchini/Broccoli mix, Pak, 4oz Broiled Wild Salmon, 1/2 Sweet Potato

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3:
40g Protein Shake, 1c Sauteed Brussel Sprouts, Flex, Borage Oil, 4oz Grass Fed Beef, 1 Sweet Potato

[krichael317]

Training (6:10-7:30pm):
----------------------------

Dynamic Warmup

5/3/1 Deadlift:
(Warmup) 120x5, 150x5, 180x3
(Work, 5 minute rest between) 225x5, 250x3, 282x9
(BBB) 148x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Squats
185x6,6,7,6,6

Barbell Incline Bench Press
135x6,6,6,6,6

Face Pulls
Heavy Resistance Bandx16,12,12,10,11

Ab Wheel
Kneesx6,7,6,7,6

Calf Raises
155x7,7,8,7,7


Cardio:
--------
30 Minutes


Nutrition:
-----------

Meal 1:
40g Milk/Egg Protein, Apple, 2 Fried Eggs, 1c Steel Cut Oats, 1 banana, 1.5c skim milk

Meal 2:
40g Milk/Egg Protein, 1c Roasted Broccoli/Zucchini mix, Pak, 1/2 chicken breast, 3/4c brown rice/quinoa mix

Workout:
(Pre) Stak, Rage/Pump, Nitro
(Post) Nitro

Meal 3:
40g Milk/Egg Protein

[mritter3]

Putting in some solid work with 531..I to sm running 531 seems like u do quite a bit of assistance work...but if it works for u that's all that matters.

[krichael317]

Putting in some solid work with 531..I to sm running 531 seems like u do quite a bit of assistance work...but if it works for u that's all that matters.

Thanks brother, I really like the 5/3/1 template for the heavy lifts.

A few things I am thinking on my assistance:

I am an intermediate lifter as far as strength goes. An intermediate can still make progress on a weekly basis, but no longer workout to workout. I understand the idea behind the minimal assistance Wendler recommends for an advanced lifter, but reading Practical Programming for Strength Training, an intermediate lifter should be providing stress in a Medium/Light/Heavy intensity each week to make weekly strength gains. So only doing one heavy session of squats each week (the 5/3/1 session) leaves out the Medium/Light weekly programming, so I add a medium session of squats and a light session of front squats each week. I do something similar for the other 3 lifts. It adds up to a lot of assistance.

I dont run sprints, I prefer a high intensity bodybuilding workout instead -- generally only resting 30 seconds between sets. My heartrate gets/stays pretty high during the assistance part of the training session, and my resting heartrate is pretty low as a result (less than 60 bpm). So my assistance feels like a HIIT workout and seems to have similar results wrt conditioning. Plus I enjoy the pump of a bodybuilding workout. Win/Win.

I am not training to failure on my assistance exercises. I am leaving a couple or more reps in the tank on all sets, except maybe the last one for each assistance exercise.

I like feeling like I have worked out when I am done training. I tried the boring but big and the triumvirate templates exactly as written in the book when I started 5/3/1 and didn't feel like it was enough work. Still felt like working out. My PR numbers also went down initially on every lift the first couple of months of using 5/3/1 (I had been following the Texas Method template as specified in PPFST), and I chalked that up to detraining due to reduced overall volume.

[krichael317]

My squat is falling through the floor. Been waiting for my overhead press to go up, finally did. Bench Press fell a little. Deadlift went up as it always seems to do. So mixed results this cycle. I think part of this was due to lack of focus during lifts and on my nutrition. That NOV eating plan is a little too loosey goosey for me. It is simple yes, but I felt bloated all the time on it. Will be back next week to start next cycle with better focus.

I also think the high intensity on the last set of each 5/3/1 every week is catching up with me. Next cycle, I think I will try just doing the minimum prescribed reps the first 2 weeks and try for PRs in the 3rd week. Hopefully that will leave me fresher for that final week.

Estimated/Calculated Maxes (diff from last month):
Press, 160 (+6)
Deadlift, 363 (+6)
Bench Press, 245 (-8)
Squat, 287 (-13)

Next week is a deload, which will be the same as this past week, except following the 5.3.1 deload %s and cutting the assistance exercise sets/reps in half. Will not be logging that.

[B.C.]

Jim suggests not going all out all the time, just like you said, hitting perscribed reps on some weeks while going for PR's on others. Another thing that he has suggested is swapping the 5/5/5 week with the 3/3/3 week. It makes sense to me, since the 3's week is actually the most intense week most of the time, so you would hit that after the deload, and have the 5's week to "rest up" for 5/3/1 week. All valid options to avoid overtraining and still get shit done.

[mritter3]

Jim suggests not going all out all the time, just like you said, hitting perscribed reps on some weeks while going for PR's on others. Another thing that he has suggested is swapping the 5/5/5 week with the 3/3/3 week. It makes sense to me, since the 3's week is actually the most intense week most of the time, so you would hit that after the deload, and have the 5's week to "rest up" for 5/3/1 week. All valid options to avoid overtraining and still get shit done.

Great advice right there...have used this and everything u say us right on point

[krichael317]

Jim suggests not going all out all the time, just like you said, hitting perscribed reps on some weeks while going for PR's on others. Another thing that he has suggested is swapping the 5/5/5 week with the 3/3/3 week. It makes sense to me, since the 3's week is actually the most intense week most of the time, so you would hit that after the deload, and have the 5's week to "rest up" for 5/3/1 week. All valid options to avoid overtraining and still get shit done.

This "holding back" approach is making a lot of sense to me looking back through my log. Going max reps every week on the final set, I notice I almost always seem to "peak" in either week 1 or 2 of the cycle (based on estimated 1 RM). By week 3, I have probably blown my wad because of week 1 and 2 effort. I expect feeling fresher for week 3 by holding back week 1 and 2 going forward with this tweak.

Swapping week 2 and 1 is an interesting approach too, and makes a lot of sense, thanks for bringing that up.

[B.C.]

My bench and dead are consistantly best on 3's week, and my squat and press are better on 5/3/1 week. This is just something I except as reality and press on. For my next cycle, I bumped my deadlift a little less than the perscribed 10 pounds, just so I can get a few more reps in. ANY progress is good progress. When I first started 5/3/1, I did exactly what Jim says not to do, and started bumping my maxes up more than I should have because I was chasing numbers...DON'T DO THIS. It was fucking stupid, and only aggrivated my elbow pain when I had gone a few months without it, and caused me to stall Just like Jim said it would. Pick a plan, stick to the plan, take whatever improvements you make week-week/month-month as pure gold, and be relentless in your commitment to making today better than yesterday.

[krichael317]

Weight: 182.6
Bodyfat: 19.1%
Waist: 36.5"

Back at it with my normal 5/3/1 schedule (press w/ whole body asst, rest day, deadlift w/ whole body asst, rest day, bench w/ upper body asst, squat w/ lower body asst)

Also back to Anabolic Diet over deload last week. I want to average 22-2300 cals/day over the week. Ate around 7500 calories and 750g carbs over Fri-Sat, so Sun-Thurs will be around 16-1700 cals/day, probably around 40-50% for both protein and fat, with carbs <30 carb.

ALSO important, I am only going to push the last set of my 5/3/1 to failure in week 3 this cycle, otherwise only do prescribed reps. Hopefully this will leave me fresher for PRs with the heavy weight since I do high volume bodybuilding assistance.


Training (10:55-12:15pm):
-----------------------------

Rage/Pump (minus red)

Dynamic Warmup

5/3/1 Press:
(Warmup) 45x5,5, 65x5, 80x5, 95x3
(Work, 3 minute rest between) 100x5, 120x5, 134x5
(BBB - Hang/Muscle Clean and Press) 79x10,10,10,10,10 (barely)

(Assistance Work, 30 secs rest between):

Rack Pulls (no straps, mixed grip on last rep or 2 of sets 2-5)
225x7,8,7,8,7

Front Squats
115x7,8,7,8,7

Dips
BWx5,6,5,6,5

BB Curls
65x6,6,6,6,6

Alt DB Curls
25sx8,7,8,7,8 per

Superset:
Wrist Curls, 75x6,6,6,6
Reverse Wrist Curls, 45x6,6,6,6

Superset:
Behind Back Wrist Curls, 90x6,6,6,6
Reverse Curls, 55x6,6,6,6

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per

Nitro

Cardio:
--------
30 minutes

[B.C.]

Keep up the hard work man. I'm doing the same thing with reps this month...only going max effort on 3's week. We'll see how it goes.

[krichael317]

Keep up the hard work man. I'm doing the same thing with reps this month...only going max effort on 3's week. We'll see how it goes.

Yeah, I'm hoping it will make a difference on the couple of lifts that have dropped the last couple of months. Good luck with your PRs brother.

[krichael317]

Forgot to mention I swapped out Stak for PM. Also added 5000IU Vitamin D per day per doctor/blood work. Otherwise, supplement stack remains the same (Rage/Pump-red, Nitro, Pak, Flex, Antioxidant, Borage Oil, High DHA/EPA Fish Oils). Also looks like this week calories will be higher than originally planned....going by feel, i.e., don't want to feel hungry/weak -- but capping it at 18900 for the week (or 2700/day avg).

Training (5:55-7:15p):
----------------------------

Dynamic Warmup

5/3/1 Deadlift:
(Warmup) 120x5, 150x5, 180x3
(Work, 3 minute rest between) 195x5, 225x5, 257x5 (Double overhand grip on all sets)
(BBB) 151x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Squats
185x6,7,6,7,6

Barbell Incline Bench Press
135x6,6,7,6,5

Face Pulls
Heavy+Light Resistance Bandsx9,8,9,9,9

Ab Wheel
Kneesx7,6,7,6,7

Barbell Calf Raises
155x7,8,7,8,7

Donkey Calf Raises
90x8,8,9,8,8

[Ed Eliason]

Nice work man! Double overhand too!

[DEADn]

Ab Wheel
Kneesx7,6,7,6,7

Barbell Calf Raises
155x7,8,7,8,7

Donkey Calf Raises
90x8,8,9,8,8

Do you get much out of the ab wheel? I have one but I don't really feel it in my abs so I quite using it. I have started doing crunches and using weight on my chest and making sure my chest is contracted throughout.

[krichael317]

Nice work man! Double overhand too!

Thanks brother! I figured I'd go double overhand since I am only going for PRs on the 5,3,1+ week when I'll use mixed grip on the final set.

[krichael317]

Do you get much out of the ab wheel? I have one but I don't really feel it in my abs so I quite using it. I have started doing crunches and using weight on my chest and making sure my chest is contracted throughout.

A couple of things on the Ab Wheel rollouts:

1) I looked back through my 5/3/1 log book, and saw that I was doing them and took them out, switching to an old ab routine I did back in the 80's when I didn't care about strength as much as I cared about having a beach body....then my overhead press started going down. I really felt this contributed to this unfortunate cirmustance, and distinctly felt more back strain/bend on my heavy overhead press sets. Since adding them back in, I haven't had this problem anymore.

2) When I take them out for a while then put them back in, I am all kinds of sore in my midsection for a couple of days, so I know they are causing adaptation. I do agree it is difficult to "feel" them doing anything, but I am also stopping my sets well short of failure, so I don't expect or really want them to do anything but keep my core strong for overhead press.

[DEADn]

A couple of things on the Ab Wheel rollouts:

1) I looked back through my 5/3/1 log book, and saw that I was doing them and took them out, switching to an old ab routine I did back in the 80's when I didn't care about strength as much as I cared about having a beach body....then my overhead press started going down. I really felt this contributed to this unfortunate cirmustance, and distinctly felt more back strain/bend on my heavy overhead press sets. Since adding them back in, I haven't had this problem anymore.

2) When I take them out for a while then put them back in, I am all kinds of sore in my midsection for a couple of days, so I know they are causing adaptation. I do agree it is difficult to "feel" them doing anything, but I am also stopping my sets well short of failure, so I don't expect or really want them to do anything but keep my core strong for overhead press.

What is your ROM on the wheel? How many sets and reps are you doing on the wheel?

One thing I am incorporating in my own session is a combination of standing Good Mornings and seat Good Morning. I saw the seat demonstrated from Elitefts and thought it would be a good alternative to standing.

[mritter3]

531 is looking solid man...i too use the ab wheel prob once a week....i like it, always feel sore after using it....i roll as far as i can and also from to right/left to work obliques....with abs contracted throughout...its brutal.

[krichael317]

What is your ROM on the wheel? How many sets and reps are you doing on the wheel?

One thing I am incorporating in my own session is a combination of standing Good Mornings and seat Good Morning. I saw the seat demonstrated from Elitefts and thought it would be a good alternative to standing.

My ROM is all the way forward from my knees, til my midsection touches the floor. My sets/reps are listed in the log, this last time 33 reps total over 5 sets w/ 30 secs rest between. Next time I will do 34 reps, and so on and so forth. I generally use rack pulls or RDLs as deadlift assistance exercises since they are also good for building grip and yoke.

[krichael317]

531 is looking solid man...i too use the ab wheel prob once a week....i like it, always feel sore after using it....i roll as far as i can and also from to right/left to work obliques....with abs contracted throughout...its brutal.

Thanks brother. Ab wheel is a great assistance exercise for those 531 lifts.

[krichael317]

Tired today due to lack of sleep. Need to catch up on that.

Training (5:50-7:05pm):
-----------------------------

Rage/Pump (minus red)

Dynamic Warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 90x5, 110x5, 135x3
(Work, 3 minute rest between) 145x5, 170x5, 191x5
(BBB) 112x10,10,10,10,10

(Assistance Work, 30 secs rest between):

Wide Grip Pullups
BWx5,4,5,4,5

DB Rows
65x8,8,9,8,8 per

DB Press
35sx7,7,7,7,7

BB Curls
65x6,6,7,6,6

Alt DB Curls
25sx8,8,7,8,8 per

Superset:
Wrist Curls, 75x7,6,6,6
Reverse Wrist Curls, 45x6,6,6,6

Superset:
Behind Back Wrist Curls, 90x6,6,6,6
Reverse Curls, 55x8,8,8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per

Nitro


Average nutrition for this week, including 24 hour carb spike was 2590 Cals/day (164g P, 171g C, 138g F). Tomorrow starts another nutrition week w/ planned 24 hour carb spike Fri-Sat evening.

[krichael317]

Training (5:30-6:35p):
----------------------------

Rage/Pump (minus red)

10 minutes of Foam Rolling

5/3/1 Squat:
(Warmup) 45x5,5, 115x5, 140x5, 170x3
(Work, 3 minute rest between) 185x5, 210x5, 240x5

(Assistance Work, 30 secs rest between):

Squat (BBB)
141x10,10,10,10,10

Back Ext + GHR
5,5,4,5,5

DB Shrugs
50sx11,10,5,6,7

Hanging Leg Raises (feet over bar)
3,3,3,3,3

Barbell Calf Raises
155x8,7,8,7,8

Nitro

[krichael317]

Weight: 184.6
Bodyfat: 19.3%
Waist: 36.5"

More changes, following my instincts here. Sometimes things just hit you and you have an epiphany. I felt like doo doo on Friday for my squat session. I have been feeling like doo doo for squat sessions for a few weeks now, which is on Fridays. Main problem: lack of quality sleep throughout the week and it catches up with me by Fri. I think it is due to working out so late and having the pre-workout stims. So I am going back to mornings, which is when I always seem to feel like running through a wall anyway, and think to myself "It's a shame my workout isn't in the morning". Furthermore, I am changing my assistance split to upper/lower only. No more full body assistance. I think the full body workouts twice per week is causing too much lower body fatigue by the end of the week when I am doing squats. Not sure, but I am going to try it.


Training (8:20-9:30am):
-----------------------------

Rage/Pump (minus red)

Dynamic Warmup

5/3/1 Press:
(Warmup) 45x5,5, 65x5, 80x5, 95x3
(Work, 4 minute rest between) 110x3, 125x3, 141x3

(Assistance Work, 30 secs rest between):

(BBB - Hang/Muscle Clean and Press) 79x10,10,10,10,10 (a little easier this week)

DB Rows
65x8,9,8,9,8 per

Incline BB Bench Press
135x6,6,7,5,3 (holy shnikeys! Doing these on the same day as press calls for a weight drop!)

BB Curls
65x6,7,6,7,6

Superset:
Wrist Curls, 75x7,6
Reverse Wrist Curls, 45x7,6

Superset:
Behind Back Wrist Curls, 90x6,6
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per

Nitro

Cardio:
--------
30 minutes

[Ed Eliason]

More changes, following my instincts here. Sometimes things just hit you and you have an epiphany. I felt like doo doo on Friday for my squat session. I have been feeling like doo doo for squat sessions for a few weeks now, which is on Fridays. Main problem: lack of quality sleep throughout the week and it catches up with me by Fri. I think it is due to working out so late and having the pre-workout stims. So I am going back to mornings, which is when I always seem to feel like running through a wall anyway, and think to myself "It's a shame my workout isn't in the morning". Furthermore, I am changing my assistance split to upper/lower only. No more full body assistance. I think the full body workouts twice per week is causing too much lower body fatigue by the end of the week when I am doing squats. Not sure, but I am going to try it.



Nice assessment. Looks well thought out. Hope it works out for you.

[krichael317]

Nice assessment. Looks well thought out. Hope it works out for you.

Definitely feeling better this week so far

[krichael317]

Training (5:05-6:10am):
----------------------------

Rage/Pump minus red

Foam Rolling

5/3/1 Deadlift:
(Warmup) 120x5, 150x5, 180x3
(Work, 4 minute rest between) 210x3, 240x3, 272x3 (Double overhand grip on all sets)

(Assistance Work, 30 secs rest between):

(BBB) 151x10,10,10,10,10

Front Squats
115x8,7,8,7,8

Face Pulls
Heavy+Light Resistance Bandsx9,9,9,9,9

Ab Wheel
Kneesx7,7,6,7,7

Barbell Calf Raises
155x8,7,8,7,8

Nitro

[mritter3]

Strong workout brother!

[krichael317]

Strong workout brother!

Thanks brother! I am trying to limit my total workout time to about an hour, which required cutting out some 5-10 assistance sets, but the joints and whatnot have been feeling better this week. Hope it pays off and I can get back to hitting PRs next week.

[krichael317]

Training (5:05-6:10pm):
-----------------------------

Rage/Pump (minus red)

Foam Rolling

5/3/1 Bench Press:
(Warmup) 45x5,5, 90x5, 110x5, 135x3
(Work, 4 minute rest between) 155x3, 180x3, 202x3

(Assistance Work, 30 secs rest between):

(BBB) 112x10,10,10,10,10

Wide Grip Pullups
BWx5,5,4,5,5

Incline Barbell Press
135x6,6,7,5,3

Alt DB Curls
25sx8,8,8,8,8 per

Superset:
Wrist Curls, 75x7,7
Reverse Wrist Curls, 45x7,7

Superset:
Behind Back Wrist Curls, 90x6,6
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per

Nitro


Average nutrition for this week, including 24 hour carb spike was 2460 Cals/day (164g P, 141g C, 139g F). Tomorrow starts another nutrition week w/ planned 24 hour carb spike Fri-Sat evening.

[krichael317]

Training (5:05-6:10a):
----------------------------

20 minutes Pre: Rage/Pump (minus red)

10 minutes of Foam Rolling

5/3/1 Squat:
(Warmup) 45x5,5, 115x5, 140x5, 170x3
(Work, 3 minute rest between) 195x3, 225x3, 254x3

(Assistance Work, 30 secs rest between):

Squat (BBB)
141x10,10,10,10,10

Rack Pulls (no straps, double overhand)
225x7,7,6,6,5

DB Shrugs
50sx8,8,8,8,8

Hanging Leg Raises (feet over bar)
3,3,4,3,3

Donkey Calf Raises
90x9,8,9,8,9

Immediate post: Nitro

[krichael317]

Weight: 182.2
Bodyfat: 19.5%
Waist: 36.25"

Max set today was a dud. Felt plenty energized, weight just felt super heavy. Oh well, a new starting point. I feel a reset coming on this exercise.


Training (8:20-9:30am):
-----------------------------

20 minutes Pre: Rage/Pump (minus red)

Foam Rolling and Stretching

5/3/1 Press:
(Warmup) 45x5,5, 65x5, 80x5, 95x3
(Work, 5 minute rest between) 120x5, 135x3, 149x2

(Assistance Work, 30 secs rest between):

(BBB - Hang/Muscle Clean and Press) 79x10,10,10,10,10 (hard as hell and racked my nuts during the last set, which didn't help LOL)

DB Rows
65x9,8,9,8,9 per

Dips
5,5,5,4,3

BB Curls
65x6,6,6,4,4

Superset:
Wrist Curls, 75x7,7
Reverse Wrist Curls, 45x7,7

Superset:
Behind Back Wrist Curls, 90x6,6
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per

Post: Nitro

Cardio:
--------
30 minutes

[krichael317]

Training (5:05-6:10am):
----------------------------

Pre: WPI, 50g Carbs, Rage/Pump minus red

Foam Roll and stretch

5/3/1 Deadlift:
(Warmup) 120x5, 150x5, 180x3
(Work, 4 minute rest between) 225x5, 255x3, 287x9

(Assistance Work, 30 secs rest between):

(BBB) 151x10,10,10,10,10

Front Squats
115x8,8,7,8,8

Face Pulls
Heavy+Light Resistance Bandsx9,9,10,9,9

Ab Wheel
Kneesx7,7,7,7,7

Barbell Calf Raises
155x8,8,7,8,8

Post: WPI, 50g Carbs

[krichael317]

Training (4:50-6am):
-----------------------------

Pre: WPI, 50g Carbs, Rage/Pump minus red

Dynamic Warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 90x5, 110x5, 135x3
(Work, 5 minute rest between) 170x5, 190x3, 213x6

(Assistance Work, 30 secs rest between):

(BBB) 112x10,10,10,10,10

Wide Grip Pullups
BWx5,5,5,5,4

Incline Barbell Press
115x9,6,6,4,5

Alt DB Curls
25sx8,8,9,8,8 per

Superset:
Wrist Curls, 75x7,7
Reverse Wrist Curls, 45x7,7

Superset:
Behind Back Wrist Curls, 90x7,6
Reverse Curls, 55x8,8

Tri-Set:
SED Wrist Abductions, 8lbx8 per
SED Wrist Adductions, 8lbx8 per
SED Wrist Twists, 8lbx8 per


Post: Nitro, WPI, 50g Carbs


Average nutrition for this week: 2720 Cals/day (182g P, 144g C, 154g F)

[krichael317]

This was disappointing. I expected at least 4 reps on squat this morning and failed on rep 3. I leaned too far forward and the bar started rolling up my neck and I had to dump it on the pins. My lower back was still sore this morning from deadlifting on Tuesday. I'm sure my forward lean was me overcompensating because I am not fully recovered from deadlifting earlier in the week. I need to think about what to do about this. Maybe switching around the deadlift and squat day will do the trick. That will put an extra day before squatting after deadlifting the previous week.

Training (5-6:10a):
----------------------------

20 minutes Pre: WPI, 25g Carb, Rage/Pump (minus red)

10 minutes of Foam Rolling

5/3/1 Squat:
(Warmup) 45x5,5, 115x5, 140x5, 170x3
(Work, 5 minute rest between) 210x5, 240x3, 268x2

(Assistance Work, 30 secs rest between):

Squat (BBB)
141x10,10,10,10,10

Rack Pulls (no straps, double overhand)
225x6,7,6,7,6

DB Shrugs
50sx8,8,9,8,8

Hanging Leg Raises (feet over bar)
3,4,3,4,3

Donkey Calf Raises
90x9,9,8,9,9

Post: WPI, Nitro

[krichael317]

Cycle summary:

Est. 1 RM:
Press: 153 (-7)
Deadlift: 369 (+7)
Bench Press: 247 (+2)
Squat: 275 (-11)

Pretty sure my squat is suffering because it follows that week's Deadlift session with only 3 days in between, and my lower back is still sore on squat day. To remedy this, my weekly schedule next cycle will be Press-Rest-Squat-Bench-Rest-Deadlift-Rest. That'll put 4 days between deadlift and squat, and 3 days between squat and deadlift. Maybe this will improve things.

I can't explain loss in Press strength. This cycle I did 149x2, last month 147x4. Bench and deadlift went up this month, so it's not like everything is falling. I have a spreasheet that tracks and graphs everything and the press graph looks like a sawtooth graph, so maybe it will be be back up next month.

Deload:

Plan for this week is just do the main lifts with deload %. I did find a nice steep hill that I can run hill sprints on for conditioning. I tried it today and it was a good workout. It takes 6-8 seconds to sprint up the hill. I did 40 sprints. I will do this workout 3x per week, but will probably need to periodize the intensity in reverse of the lifting, decreasing each week to where I am only doing 10 per workout in the 5/3/1+ week of the lifting cycle. I don't want it to detract from performance on my lifts.

[krichael317]

This past week was deload %s with Jack Shit assistance and did three 20 minute sessions of hill sprints. Average calorie intake was 2520/day.

New 5/3/1 Cycle:
Boring But Big assistance template this cycle, or at least until I become more adapted to doing hill sprints. I plan to tack the hills sprints onto the end of 3 weight training days so that off days are true rest days. My third assistance exercise to be a bodyweight exercise for 50 reps (however many sets it takes) that will strengthen a weak point on my lifts:

Lock out on Bench/Press- Dips
Upper Back tightness on Squats/Deads/Bench - Chins
Lower back tightness on Squats/Deads - Back Extension+GHR
Back bend on press - Hanging Leg Raises

This cycle's schedule is a little altered because there is a Delaware ABC on a Saturday this cycle, so it will be

Saturday - Press
Sunday - Rest
Monday - Squat
Tuesday - Bench Press
Wednesday - Rest
Thursday - Deadlift
Friday - Rest

--------------------------------------------------------------------------------------------------------------------------------------

Weight: 181.6
Bodyfat: 18.8%
Waist: 36.5"

Planned Calorie intake this week 2770/day


Training (9:20-10:50am):
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and stretch

5/3/1 Press:
(Warmup) 65x5, 80x5, 95x3
(Work) 105x5, 120x5, 136x5
(BBB) 80x10,10,10,10,10

Dips
9,6,7,6,6,4,5,3,4

30 Hill Sprints

Post: WPI+25gCarb

[krichael317]

Training (5-5:50am):
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 115x5, 145x5, 170x3
(Work) 185x5, 215x5, 245x6
(BBB) 145x10,10,10,10,10

Back Ext + GHR
15,9,8,7,7,4

Post: WPI+25gCarb

[krichael317]

Training (9:30-10:25am):
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 90x5, 115x5, 135x3
(Work) 150x5, 170x5, 195x9
(BBB) 115x10,10,10,10,10

Wide Grip Chins
11,5,5,4,3,3,3,3,4,3,3,3

Post: WPI+25gCarb

30 Hill Sprints planned for later today

[B.C.]

Those chins with full body weight? If so, that's nice man...real nice. Keep it up dude!

[krichael317]

Those chins with full body weight? If so, that's nice man...real nice. Keep it up dude!

Thanks, Bro! Yeah, those were bodyweight with no assistance or kip, 1 minute rest between sets. The goal is 50 reps total, however many sets...although I hope I can get the sets down to a reasonable #!

[mritter3]

bench session looked great man...those wide grip chins are no joke...killer session!

[krichael317]

bench session looked great man...those wide grip chins are no joke...killer session!

No doubt bro, my lats are really sore today

[krichael317]

Training (5:05-6:05am):
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 125x5, 155x5, 185x3
(Work) 200x5, 235x5, 265x12 (PR)
(BBB) 155x10,10,10,10,10

Hanging Leg Raises (feet over bar)
6,6,3,4,3,2,3,3,3,3,3,3,3,3,2

Post: WPI+25gCarb

30 Hill Sprints (Evening)

Calorie level this week ended up being 3440/day

[krichael317]

Trained at Total Fitness in Delaware at the ABC event. Again, it was a great thing to be a part of and I can't thank Universal/Animal for putting these things together for us. A lot of inspiration and perspiration. Did my training alone, but observed some super heavy duty training going on around me. P Deisel and G Deisel even took time to answer my questions and give some kick ass training tips too. Met those guys and Shukin, DaveK and Big Al for the first time, along with some locals that regularly train at Total Fitness. Nice gym. It was good to see some of the guys I met at the last one like Vinny G and Big Ant again. We missed some guys that got hit hard by the hurricane. Hope everything works out ok for them and their families, I know its not an easy situation. The post training meal at Jake's was great, first time I'd been. G Deisel was right about the Black and White. Super nice and cool dudes to hang out with. Can't wait for the next one.


Training (1:15-2:15pm):
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

5/3/1 Press:
(Warmup) 65x5, 80x5, 95x3
(Work) 110x3, 130x3, 145x3
(BBB) 80x10,10,10,10,10

Dips
11,7,6,5,4,4,4,4,3,2

Post: WPI+25gCarb

(Did my hill sprints in the morning)

[Ed Eliason]

Nice work! Sounds like an awesome ABC! Those things are a lot of fun. I've only been able to make it to one because of my work schedule, I wish I could make it to more. Shukin is a cool dude. I'm sure the others are too.

[krichael317]

Nice work! Sounds like an awesome ABC! Those things are a lot of fun. I've only been able to make it to one because of my work schedule, I wish I could make it to more. Shukin is a cool dude. I'm sure the others are too.

They are truly great. I feel so small at these things being only 5'7", there are al these monsters around me, but they are nice as hell and more than willing to answer questions.

[krichael317]

AM Training, 50 minutes

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 115x5, 145x5, 170x3
(Work) 200x3, 230x3, 260x4
(BBB) 145x10,10,10,10,10

Back Ext + GHR
16,10,7,6,6,5

Post: WPI+25gCarb


PM Training, 10 minutes

20 Hill Sprints

[Ed Eliason]

They are truly great. I feel so small at these things being only 5'7", there are al these monsters around me, but they are nice as hell and more than willing to answer questions.

I feel ya there! I'm only 5'7" too!

[krichael317]

AM Training, 60 minutes:
---------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 90x5, 115x5, 135x3
(Work) 160x3, 180x3, 205x7
(BBB) 115x10,10,10,10,10

Wide Grip Chins
12,6,4,3,3,3,3,3,3,3,4,3

Post: WPI+25gCarb


PM Training:
--------------
20 Hill Sprints

[krichael317]

AM Training, 55 minutes:
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 125x5, 155x5, 185x3
(Work) 220x3, 250x3, 280x10
(BBB) 155x10,10,10,10,10

Hanging Leg Raises (feet over bar)
7,7,5,4,3,3,3,3,3,3,3,3,3

Post: WPI+25gCarb

[krichael317]

AM Training, 75 minutes:
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll & Jump Rope

5/3/1 Press:
(Warmup) 65x5, 80x5, 95x3
(Work) 120x5, 135x3, 150x2
(BBB) 80x10,10,10,10,10

Dips
15,8,6,5,5,5,6

10 Hill Sprints

Stretching

Post: WPI+25gCarb

[krichael317]

AM Training, 50 minutes

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 115x5, 145x5, 170x3
(Work) 215x5, 245x3, 275x3
(BBB) 145x10,10,10,10,10

Back Ext + GHR
17,11,8,8,6

Post: WPI+25gCarb

[krichael317]

AM Training, 60 minutes:
---------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 90x5, 115x5, 140x3
(Work) 170x5, 195x3, 218x5
(BBB) 115x10,10,10,10,10

Wide Grip Chins
12,8,6,4,4,4,4,4,4

Post: WPI+25gCarb


AM/PM Training:
--------------
10+10 Hill Sprints

[krichael317]

AM Training, 70 minutes:
----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 125x5, 155x5, 185x3
(Work) 235x5, 265x3, 296x3
(BBB) 155x10,10,10,10,10

Hanging Leg Raises (feet over bar)
8,7,6,5,3,3,3,3,3,3,3,3

Post: WPI+25gCarb

Deload starts now

Calories level for the last couple of weeks has been ~3150/day...a little high,about a 3 lb weight gain over the last 2 weeks

5/3/1 Cycle Summary --

Est Maxes (Diff from last month):
Press, 154 (+1)
Squat, 291 (+15)
Bench Press, 245 (-2)
Deadlift, 313 (-56)

Not sure what to think about that Deadlift number, other than it was an anomaly. Last month week 3 was 287x9 reps, this month 296x3. Only 9 lbs more and it shaves 6 reps off? Doesn't make sense, but I'll worry about it if the trend continues next month, maybe it was just an off day.

[krichael317]

Back from Thanksgiving trip down south. Ate like a pig. Weighed in @ 188.6, 20.3% bodyfat this afternoon after being in the car all day eating road food. I feel quite bloated.

Changing my schedule around a little bit more this wave: (Sat) Squat, Bench, Rest, Deadlift, Rest, Press, Rest

PM Training, 70 minutes

Pre: WPI+25g Carb, Rage/Pump (minus red), Nitro

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 120x5, 145x5, 175x3
(Work) 190x5, 220x5, 250x7
(BBB) 147x10,10,10,10,10

Good Mornings
45x10, 65x10, 95x10, 115x10, 135x7

Nitro

30 Hill Sprints

Post: WPI+25gCarb

[Ed Eliason]

Looks like a good start for the new cycle. I wouldn't worry too much about the deadlift on the last cycle. You probably just had an off day. It happens. Focus on killing it this month!

[krichael317]

Looks like a good start for the new cycle. I wouldn't worry too much about the deadlift on the last cycle. You probably just had an off day. It happens. Focus on killing it this month!

Thanks brother! I had 2 thanksgiving meals this past week and a lot of road food. Even though I tried to minimize the garbage, I definitely ate more calories than normal. Hopefully that will translate into some strength gains this cycle.

[krichael317]

AM Training, 65 minutes:
---------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red), Nitro

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 95x5, 115x5, 140x3
(Work) 150x5, 175x5, 197x9
(BBB) 116x10,10,10,10,10

Kroc Rows:
(Warmup) 25x10 per, 50x10 per
(Work) 95x20 per, 95x7 per

Nitro

30 Hill Sprints

Post: WPI+25gCarb

[krichael317]

AM Training, 65 minutes:
----------------------------

Pre: WPI+Casein+25g Carb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 125x5, 160x5, 190x3
(Work) 205x5, 235x5, 269x7
(BBB) 158x10,10,10,10,10

Hanging Leg Raises (feet over bar)
9,8,4,4,4,4,3,3,3,3,3,2

Post: Nitro


PM Training, 15 minutes
--------------------------
30 Hill Sprints

Nutrition so far this week has been 4 meals per day of a protein (eggs, salmon, chicken breast, or steak), a carb (whole wheat tortilla, risotto, brown rice, or sweet potato) and a fruit/vegetable (banana, brussel sprouts or caprese salad). Replacing one of those meals with a pre-workout shake on training days. Avg 2400calories/day (sometimes adding some milk to hit protein/calorie needs).

[krichael317]

AM Training, 50 minutes:
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll & Jump Rope

5/3/1 Press:
(Warmup) 65x5, 80x5, 95x3
(Work) 105x5, 130x5, 138x4
(BBB) 81x10,10,10,10,10

Dips
11,8,6,5,5,5,6,4

Post: Nitro

[krichael317]

ABC at Skiba's today. I was awestruck. Squatted with the super strong. I have never seen people squat that much in person. I did what I could with my boy-strength. I felt like Chris Elliot in Cabin Boy. Hit my goal for today anyway. Classroom assistance (observed the different squatting techniques, stances and tried to pick up some tips).

Pre: WPI+25g Carb, Shock Therapy

Squat:
(Warmup) 165x5, 165x5
(Work) 265x3, 265x3, 265x5, 285x1

Post: 5 half-sandwiches @ Burger Express

[krichael317]

AM Training, 55 minutes:
---------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 95x5, 115x5, 140x3
(Work) 165x3, 185x3, 209x6
(BBB) 116x10,10,10,10,10

Kroc Rows:
(Warmup) 25x10 per, 50x10 per
(Work) 95x20 per

Post: Nitro

AM Conditioning, 15 minutes:
---------------------------------

30 Hill Sprints

[krichael317]

12/4 - AM Training, 60 minutes:
----------------------------

Pre: WPI+Casein+25g Carb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 125x5, 160x5, 190x3
(Work) 220x3, 255x3, 284x5
(BBB) 158x10,10,10,10,10

Hanging Leg Raises (feet over bar)
10,6,5,5,5,3,3,4,2,4,3

Post: Nitro


PM Training, 15 minutes
--------------------------
30 Hill Sprints


12/5 - PM Training, 15 minutes
-----------------------------------
30 Hill Sprints

[krichael317]

AM Training, 50 minutes:
-----------------------------

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll & Jump Rope

5/3/1 Press:
(Warmup) 65x5, 80x5, 95x3
(Work) 115x3, 130x3, 146x2
(BBB) 81x10,10,10,10,10

Dips
12,9,7,6,6,5,5

Post: Nitro

[krichael317]

PM Training, 70 minutes

Pre: WPI+Casein, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 120x5, 145x5, 175x3
(Work) 220x5, 250x3, 280x3
(BBB) 147x10,10,10,10,10

Good Mornings
115x10,10,10,10,10

Nitro

30 Hill Sprints

Post: WPI+Casein

[krichael317]

AM Training, 50 minutes:
---------------------------

Pre: WPI+Casein, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 95x5, 115x5, 140x3
(Work) 175x5, 195x3, 221x5
(BBB) 116x10,10,10,10,10

Kroc Rows:
(Warmup) 25x10 per, 50x10 per
(Work) 95x21 per

Post: Nitro

AM Conditioning, 15 minutes:
---------------------------------

30 Hill Sprints

[krichael317]

12/4 - AM Training, 70 minutes:
----------------------------

Pre: WPI+Casein, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 125x5, 160x5, 190x3
(Work) 235x5, 270x3, 300x4
(BBB) 158x10,10,10,10,10

Hanging Leg Raises (feet over bar)
11,7,6,5,5,3,3,4,3,3

Post: WPI+Casein


PM Training, 15 minutes
--------------------------
28 Hill Sprints

[krichael317]

AM Training, 50 minutes:
-----------------------------

Pre: WPI+Casein, Rage/Pump (minus red)

Foam Roll & Jump Rope

5/3/1 Press:
(Warmup) 65x5, 80x5, 95x3
(Work) 120x5, 140x3, 154x1
(BBB) 81x10,10,10,10,10

Dips
13,9,7,6,5,5,5

Post: WPI+Casein

[krichael317]

Est Maxes (Diff from last month):
Press, 154 (No diff)
Squat, 296 (+5)
Bench, 249 (+4)
Deadlift, 327 (+14)

I will be resetting Military Press next wave since I missed the prescribed reps on a couple of workouts. Also, the majority of the assistance work will focus on improving that lift.

I realized I haven't put my weight on here in a while. Today I was sitting at 184.8 lb. I think at one point near the beginning of Oct I had gotten down to 178.8, but realized losing so much weight may have contributed to the strength loss I was experiencing, so tried to gain back a little weight by eating 4 well rounded meals/day, about 40g carbs per meal. A cheat meal or 2 per week. That turned into pretty much eating a cheat meal per day during my Thanksgiving vacation/deload. During/after the holiday/vacation, I went back to 4 "balanced" meals per day, but started having a very uncomfortable bloated feeling. So for the last week of this 5/3/1 wave, I've been cutting out all carbs except for the night before working out. Feel a lot better doing this. No bloat during the day, and felt pretty energized for workouts. It's an experiment, not sure I will continue this for any particular length of time. After the holiday i will be more disciplined about logging what I eat since I think that was helping me stay organized.

Next week's deload will be spent in California to see an old friend, and will be doing a lot of hiking.

[krichael317]

AM Training, 65 minutes

Pre: WPI+25gCarb, Rage/Pump (minus red)

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 115x5, 145x5, 170x3
(Work) 215x5, 245x3, 275x3
(BBB) 145x10,10,10,10,10

Back Ext + GHR
17,11,8,8,6

Post: WPI+25gCarb

[krichael317]

Back from California. Had planned to train yesterday, but the holiday travel delays got me home about 7 hours later than planned and exhausted with a stiff back. While away, supplements arrived. Been wanting to try the Test Explosion stack, and had an unopened can of Stak and Pak still working through, so I ordered a can of Test. Started that this morning w/ breakfast.

AM Training, 65 minutes

60 minutes Pre: Eggs, Tomato & Bacon, Test
30 minutes Pre: Stak, Pump (minus red)
10 minutes Pre: WPI+Casein, Rage

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 120x5, 150x5, 180x3
(Work) 195x5, 225x5, 257x6

Back Ext + GHR
10,10,10,10,10

Power Clean
135x10,10,10,10,10

Nitro

Cardio: 32 Hill Sprints (16 minutes)

Post: WPI+Casein

[krichael317]

AM Training, 55 minutes:
---------------------------

60 minutes Pre: Eggs, Tomato & Bacon, Test
30 minutes Pre: WPI+Casein, Stak
10 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 95x5, 120x5, 140x3
(Work) 155x5, 180x5, 202x8

Dips
13,7,5,5,5,5,5,5

Incline Bench Press
115x8,8,6,5,5

Nitro

AM Cardio: 32 Hill Sprints (16 minutes)

Post: WPI+25gCarb

[krichael317]

AM Training, 65 minutes:
---------------------------

60 minutes Pre: Eggs & Bacon, Test
30 minutes Pre: WPI+Casein, Stak
10 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Deadlift:
(Warmup) 130x5, 165x5, 195x3
(Work) 210x5, 245x5, 277x7

Wide Grip Chins
7,6,5,4,4,4,4,4,4,4,4

Kroc Rows
25x10, 50x10, 95x20 per

AM Cardio: 32 Hill Sprints (16 minutes)

Post: WPI+Casein

[krichael317]

Holy Shit was I sore for this training, mainly from doing those wide grip chins yesterday. Normally I would have taken a day off between Deadlift and Military Press training sessions, but my schedule got screwed up on Saturday from all the holiday travel delays. I want to get back to Sat/Sun/Tue/Thu training days though, so I sucked it up. Although it really affected performance on hanging leg raises, I could barely hold myself up on the chinup bar through the pain to do them. But you just do it anyway.

Military Press is a reset starting this cycle since I missed prescribed reps last cycle (4/2/1).

AM Training, 65 minutes:
---------------------------

60 minutes Pre: Eggs & Bacon, Test
30 minutes Pre: WPI+Casein, Stak
10 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Shoulder Press:
(Warmup) 55x5, 70x5, 85x3
(Work) 90x5, 105x5, 118x10

Hanging Leg Raises to Bar
7,4,4,4,4,4,4,4,4,3,4,4

Karowski Rows
135x10,10,10,10,10

Post: WPI+Casein

[krichael317]

AM Training, 70 minutes
---------------------------

60 minutes Pre: Blueberry Pancakes, Skim Milk, Test
30 minutes Pre: WPI+Casein, Stak
10 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 120x5, 150x5, 180x3
(Work) 210x3, 240x3, 272x4

Back Ext + GHR
10,10,10,10,10

Power Clean
135x10,10,10,10,10

[krichael317]

AM Training, 55 minutes:
---------------------------

60 minutes Pre: Eggs & Bacon, Test
30 minutes Pre: WPI+Casein, Stak
10 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Bench Press:
(Warmup) 95x5, 120x5, 140x3
(Work) 165x3, 190x3, 213x6

Dips
14,8,6,5,6,5,6

Incline Bench Press
95x10,10,10,10,10

Conditioning: 32 Hill Sprints (15 minutes)

Post: WPI+Casein

Planned Nutrition
-------------------
Meal 1: Chicken Stir Fry, Pak, Vit D3, Beta Alanine, Anti-oxidant
Meal 2: Tuna Salad, Romaine, Pistachio Nuts, Beta Alanine
Meal 3: Grass Fed Beef, Broccoli, Jack Cheese, Olive Oil, Beta Alanine

2310 Cals (P-34, C-9, F-57)

[B.C.]

Looking good man, 'specially on limited food intake like that. How is the diet working out for you so far...sorry if this has already been answered...I've been out of the loop for quite a while.

[krichael317]

Looking good man, 'specially on limited food intake like that. How is the diet working out for you so far...sorry if this has already been answered...I've been out of the loop for quite a while.

It was good until I took my calories too low for too long, which caused my lifts to start going down. Lesson learned though. I have been following a more traditional diet the past couple of months with higher carb intake everyday. Of course, there have been stretches where the vacation/holiday food was less than ideal, but I didn't let it get too far out of control. My weight was around 188 this past Friday, so the calories have been high enough to gain about a pound per week over those couple of months, but 213x6 on bench press is exactly what I did 2 months ago, couldn't get 7 then, couldn't get 7 now. Other lifts have progressed after the big drop, but not up to where they were at the end of the summer when I was doing strict AD (CKD/TKD).

I also found that while eating the higher carb intake, I felt quite bloated. Could've been due to mainly eating higher fiber carbs (brown rice, sweet potato, whole wheat pastas, cereals and breads), but didn't like the feeling compared to lowered carb intake with weekly carb up.

Starting today, I am just trying to get fat adapted again, so I am going high fat, low carb for at least 5 days, then will decide on how I want to cycle my carbs (either CKD or TKD). I know AD isn't for everyone, but it seemed to work well for me when I was doing it and keeping the calories at a reasonable level, so back I go.

I am also thinking about going to the 3/5/1 w/ singles to get my body used to handling higher weight levels because I feel like I am hitting a general plateau in overall strength. I have never really done powerlifting like that so I am curious to see what it will do.

Thanks for checking in Bro.

[B.C.]

Have you tried starting over at 90% again? I had the same problem with my bench too man. Of course, work got completely insane and I didn't even train consistently this month at all until the last week.

[krichael317]

Have you tried starting over at 90% again? I had the same problem with my bench too man. Of course, work got completely insane and I didn't even train consistently this month at all until the last week.

I just started over @ 90% on overhead press because I had missed minimum prescribed reps on a couple of weeks. I am still hitting minimum reps on bench press, but I am upping my increment from 2.5 to 5 lbs per wave to sort of force the issue. I will either have to break through the plateau or reset sooner rather than later.

[krichael317]

AM Training, 65 minutes:
---------------------------

60 minutes Pre: Eggs, Test
30 minutes Pre: WPI+Casein, Stak
0 minutes Pre: Rage

Foam Roll, Jump Rope, Stretch

5/3/1 Deadlift:
(Warmup) 130x5, 165x5, 195x3
(Work) 230x3, 260x3, 293x5

Wide Grip Chins
10,5,4,3,3,3,3

Kroc Rows
25x10, 50x10, 95x21 per

32 Hill Sprints (+15 minutes)

Post: WPI+Casein

Planned Nutrition
-------------------
Meal 1: Eggs, Broccoli, Organic Bacon, Pistachio Nuts, Pak, Beta Alanine, Anti-oxidant
Meal 2: Chicken Stir Fry, Beta Alanine
Meal 3: Grass Fed Beef, Broccoli, Jack Cheese, Olive Oil, Vit D3, Fish Oil, Beta Alanine

2466 Cals (P-33, C-7, F-60)

12/31 (Off) Nutrition
---------------------
Meal 1: Eggs, Broccoli, Bacon, Pak, Beta Alanine
Meal 2: Tuna Salad, Romaine, Pistachio Nuts, Beta Alanine
Stak
Meal 3: Chicken Stir Fry, Beta Alanine
Meal 4: Grass Fed Beef, Broccoli, Mozz Cheese, Olive Oil, Vit D3, Test, Beta Alanine

2571 Cals (P-26, C-8, F-66)

[Ed Eliason]

Nice pulls! If your bench doesn't improve I'd just back the numbers off a bit or look at changing up your assistance movements. Maybe target the portion if the rep your failing at. If failing off the chest add some bands or chains, or maybe some longer paused reps. If failing at lockout some boards and start hammering the triceps. Play with it you'll find success. Have a happy new year.

[krichael317]

Nice pulls! If your bench doesn't improve I'd just back the numbers off a bit or look at changing up your assistance movements. Maybe target the portion if the rep your failing at. If failing off the chest add some bands or chains, or maybe some longer paused reps. If failing at lockout some boards and start hammering the triceps. Play with it you'll find success. Have a happy new year.

Thanks for the advice bro! I am failing off the chest. It might be because I am losing tightness after the first few reps and needing to take a breath. That's when it always seems to happen on the heavier weight. All the reps until then seem to go up nice and strong/fast.

I also want to see how I do next week with a heavier load. And I think I may be overdoing some assistance movements, like doing so many chins may be affecting things, shooting for 50 reps may be too much right now instead of just 5 sets to failure....I was still pretty sore all over the place this past weekend from week 1. Nothing is sore right now.

[krichael317]

AM Training, 55 minutes:
---------------------------

60 minutes Pre: Eggs & Organic Bacon, Test
30 minutes Pre: WPI+Casein, Stak
20 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Shoulder Press:
(Warmup) 55x5, 70x5, 85x3
(Work) 95x3, 110x3, 125x8

Hanging Leg Raises to Bar
10,6,6,3,3

Karowski Rows
135x10,10,10,10,10

Rotator Cuff work

Post: WPI+Casein

PM Conditioning: 32 Hill Sprints (+15 minutes)

Nutrition rest of today
-------------------------
Meal 1: Eggs, Organic Bacon, Cheddar Cheese, Pistachio Nuts, Pak, Beta Alanine, Vit D3, Anti-oxidant
Meal 2: Eggs, Pork Sausage, Cheddar Cheese, Pistachio Nuts, Beta Alanine
Meal 3: Chipotle Barbacoa Salad, Fish Oil, Beta Alanine

2318 Cals (P-26, C-8, F-66)


1/2/13 (Off) Nutrition
---------------------
Meal 1: Eggs, Broccoli, Organic Bacon, Coffee, Cream, Test, Fish Oil, Beta Alanine
Meal 2: Chicken Stir Fry, Beta Alanine
Stak
Meal 3: Milk/Egg Protein Shake, Grass Fed Beef, Broccoli, Romano Cheese, Olive Oil,Pak, Vit D3, Beta Alanine

2355 Cals (P-31, C-9, F-60)

[krichael317]

AM Training, 80 minutes
---------------------------

60 minutes Pre: Eggs, Bacon, Test
30 minutes Pre: WPI+Casein+Carbs, Stak
20 minutes Pre: Rage

Foam Roll and Jump Rope

5/3/1 Squat:
(Warmup) 120x5, 150x5, 180x3
(Work) 225x5, 255x3, 287xFAIL
(Hip tightened up on set #2, tried to foam roll it out for set #3, but couldn't get it to calm down...decided not to push through it, live to fight another day)

Back Ext
10,10,10,10,10

Power Clean
135x10,10,10,10,10

AM Conditioning: 32 Hill Sprints (+15 minutes)

Stretch (+5 minutes)

Post: WPI+Casein+Carbs

Nutrition rest of today (TKD this week)
-------------------------
Meal 1: Omega-3 Eggs, Pork Sausage, Cheddar Cheese, Pistachio Nuts, Beta Alanine, Vit D3, Anti-oxidant
Meal 2: Sockeye Salmon, Roasted Zucchini, Beta Alanine
Meal 3: Chili, Beta Alanine
Meal 4: Roasted Chicken Breast, Sauteed Brussel Sprouts, Pak, Beta Alanine

3112 Cals (P-32, C-17, F-51)

1/4/13 (Off) Nutrition
---------------------
Meal 1: Omega-3 Eggs, Bacon, Cheddar Cheese, Pistachio Nuts, Coffee, Cream, Test, Beta Alanine
Stak
Meal 2: Omega-3 Eggs, Pork Sausage, Beta Alanine
Meal 3: Cobb Salad, Fish Oil, Pak, Vit D3, Beta Alanine

2378 Cals (P-20, C-6, F-74)

Weekly Weigh-in: 188 lbs, 20.9% BF

[krichael317]

Adding some extra warm-up work after having that hip thing yesterday. Good news is it feels better today, bad news is I'm in my late 30's.

AM Training, 65 minutes:
---------------------------

60 minutes Pre: Eggs, Bacon, Zucchini, Test
30 minutes Pre: WPI+Casein+Carbs, Stak
20 minutes Pre: Rage

Foam Roll, Jump Rope, Dynamic Mobility/Stretching

5/3/1 Bench Press:
(Warmup) 45x5,5, 95x5, 120x5, 140x3
(Work) 180x5, 200x3, 225x3

Dips
10,10,10,7,6

Incline Bench Press
95x10,10,10,10,10

Conditioning: 32 Hill Sprints (15 minutes)

Post: WPI+Casein+Carbs

Planned Nutrition Today
---------------------------
Meal 1: Omega-3 Eggs, Pork Sausage, Zucchini, Mixed nuts, Pak, Vit D3, Beta Alanine, Anti-oxidant
Meal 2: Sockeye Salmon, Sauteed Brussel Sprouts, Beta Alanine
Meal 3: Chili, Cheddar Cheese, Beta Alanine
Meal 4: Roasted Chicken Breast, Sauteed Brussel Sprouts, Beta Alanine

2929 Cals (P-33, C-17, F-50)

[B.C.]

Man, you are sticking to the plan so well, I would think Jim Wendler himself was training you. Nice work!

[krichael317]

Man, you are sticking to the plan so well, I would think Jim Wendler himself was training you. Nice work!

Thanks Bro! I'm actually planning to do something you and mritter advised a couple of months ago and switch the first and 2nd weeks around like the powerlifting template. I've been reading the Powerlifting version of 5/3/1 and like the idea of that semi-deload in week 2. I think I need it at this point. As the weights are getting heavier, I feel like I'm having a harder time recovering.

[krichael317]

AM Training, 65 minutes:
---------------------------

60 minutes Pre: Cheddar/Zucchini Omelet, Test
30 minutes Pre: WPI+Casein+Milk+Carbs, Stak
20 minutes Pre: Rage

Foam Roll, Jump Rope, Dynamic Mobility/Stretching

5/3/1 Deadlift:
(Warmup) 130x5, 165x5, 195x3
(Work) 245x5, 275x3, 310x3

Wide Grip Chins
10,7,5,4,4

Kroc Rows
25x10, 50x10, 95x22 per

Face Pulls
Heavy+Light Bands x 10,10

Post: WPI+Casein+Milk+Carbs


32 Hill Sprints (PM, +15 minutes)

Rest of Day Nutrition
-------------------
Meal 1: Cheddar Omelet, Pak, Vit D3, Beta Alanine, Anti-oxidant
Meal 2: Chili, Cheddar, Beta Alanine
Meal 3: Sockeye Salmon, Sauteed Brussel Sprouts, Cheddar Cheese, Nuts, Beta Alanine
Meal 4: Chipotle Barbacoa Salad

3040 Cals (P-28, C-17, F-54)

1/7 (Off) Nutrition
---------------------
Meal 1: Eggs, Roasted Zucchini, Bacon, Coffee, Cream, Vit D3, Test, Beta Alanine
Stak
Meal 2: Sockeye Salmon, Sauteed Brussel Sprouts, Cheddar Cheese, Pistachio Nuts, Beta Alanine
Meal 3: Chili, Cheddar Cheese, Beta Alanine
Meal 4: Roasted Chicken, Sauteed Brussel Sprouts, Pak, Beta Alanine

2713 Cals (P-26, C-6, F-68)

[krichael317]

AM Training, 60 minutes:
---------------------------

60 minutes Pre: Cheddar Omelet, Test
30 minutes Pre: WPI+Casein+Carbs, Stak
20 minutes Pre: Rage

Foam Roll, Jump Rope, Dynamic Mobility/Stretching

5/3/1 Shoulder Press:
(Warmup) 55x5, 70x5, 85x3
(Work) 105x5, 120x3, 132x7

Hanging Leg/Knee Raises
10/0, 7/3, 7/3, 4/6, 4/6

Karowski Rows
135x10,10,10,10,10

Rotator Cuff work

Post: WPI+Casein+Carbs

[krichael317]

Est Maxes (Diff from last month):
Squat, 297 (+1)
Bench, 238 (-11)
Deadlift, 328 (+1)
Press, 158 (+4)

Weekly weigh-in: 187.4 lbs, 20.7% BF

Back into a good nutritional groove now. Losing a modest amt of fat each week (~.5 lb) and maintaining lean bodyweight. Always helps to log everything to get that back on track. During deload, I will be following a CKD @ around 2250 cals/day due to lowered training intensity.

[krichael317]

Enjoyed today's training session at Universal Athletics ABC in Allentown, PA. Very cool gym with a gritty, hardcore atmosphere. They've got a good thing going there. If you are in the Allentown, PA area, I highly recommend them.

Weekly Weigh-in: 186.2 lbs (-1.4)

Nutrition plan this week: CKD, 2600 Cals/day

AM Training, 80 minutes
---------------------------

Pre: Stak, Test, WPI+Casein
Post: WPI+Casein

5/3/1 Squat:
(Warmup) 45x5,5,105x5, 135x5, 160x3
(Work) 185x3, 215x3, 240x8, 255x1, 270x1, 280x1

Good Mornings
135x10,10,9,7,7

Front Squats
135x10,10,7

Back Raises
10,10,10,10,10

Hack Squats and Calf Raises...just threw some in since I was at a gym that had these machines that I don't have at home

Conditioning: +18 minutes on the rower

[krichael317]

I am taking Ed Eliason's advice and adding in some paused pressing as assistance, using DBs for variety, for my getting stuck off the chest. And face pulls, hopefully these 2 things will help me stay tighter at the bottom of my bench pressing. Felt good today.

AM Training, 85 minutes
---------------------------

Pre: Stak, Test, WPI+Casein
Post: WPI+Casein

5/3/1 Bench Press:
(Warmup) 45x5,5, 95x5, 120x5, 145x3
(Work) 170x3, 195x3, 218x5, 223x1, 228x1, 233x1

Paused DB Bench Press
50sx10,10,10,10,7

Dips
10,5,6,5,6

Superset:
BB Curls, 45x20,11,10
Band Face Pulls, 10,10,10

[Ed Eliason]

Nice session. If it were me I'd do my barbell bench with a pause and keep the dumbbells touch and go. But whatever works for you do it. The important part is to explode fast off the chest. Good luck.

[krichael317]

Nice session. If it were me I'd do my barbell bench with a pause and keep the dumbbells touch and go. But whatever works for you do it. The important part is to explode fast off the chest. Good luck.

If I did this, would I need to adjust my weights do you think, and by how much? I don't bounce the bar off my chest, but I currently do bench touch (the shirt) and go.

[Ed Eliason]

I'm not sure if you would need to adjust your numbers. I would give it a shot with your current numbers. If you find yourself unable to hit the prescribed reps then back it off a bit. Remember the pause is only a second, don't kill yourself with a super long pause. If you focus on keeping yourself tight and really blasting it off your chest I think you should be fine with your current numbers. Play with it, if it doesn't help try throwing a speed bench day in there. For speed work you can use like 50-60% of max for 10 sets of 3, again focusing on bar speed off the chest. When I was doing speed bench I did it before my overheads.

[B.C.]

nice work man. I like that idea of pairing face pulls with the bench.

[krichael317]

nice work man. I like that idea of pairing face pulls with the bench.

Thanks bro, I am more or less following wendlers asst example from the powerlifting version. He tacks on some arm and upper back super sets on upper body days

[krichael317]

AM Training, 75 minutes
---------------------------

Pre: Stak, Test, WPI+Casein+Creatine
Post: WPI+Casein+Creatine

5/3/1 Deadlift:
(Warmup) 135x5, 170x5, 200x3
(Work) 235x3, 270x3, 302x4, 305x1

Bent Over Rows
95x12,12,10,10

Kroc Rows
95x20 per

Roman Chair Situps
10,10,10,10,10

[B.C.]

NICE work man! especially those Kroc Rows. I won't be attempting 1RMs this month, but I think on the 5/3/1 week next cycle, I'm gonna find out where I'm at. keep killin it brother, you're doing work for sure.

[krichael317]

NICE work man! especially those Kroc Rows. I won't be attempting 1RMs this month, but I think on the 5/3/1 week next cycle, I'm gonna find out where I'm at. keep killin it brother, you're doing work for sure.

Thanks brother! I'm following the powerlifting template for awhile, where singles are optional for those that don't compete, but I thought it would be a good idea to throw some in on the 3s and 5/3/1 week to get used to handling some heavier weight. They aren't supposed to be killers as Wendler advises not trying more than 95% of your projected 1RM. I was still pretty beat up from the weekend squats and bench presses, so I only did one single on deads...plus I knew I still had those Kroc rows to do, which I am beginning to love.

[krichael317]

AM Training, 8 minutes
---------------------------

Pre: Stak, Test+WPI+Casein+Creatine
Post: WPI+Casein+Creatine

5/3/1 Press:
(Warmup) 45x5,5, 55x5, 70x5, 85x3
(Work) 100x3, 115x3, 127x9, 136x1, 145x1, 155x1

Wide Grip Chins
11,5,5,5,4

Incline BB Bench Press
95x20,12,10,8,8

Superset:
DB Curls, 20sx20,15,10
Rear DB Laterals, 10sx15,11,10

Light Rotator Cuff work

[krichael317]

Weekly Weigh-in: 187.6 lbs (+1.4)

Nutrition plan this week: TKD, 2440 Cals/day

AM Training, 75 minutes
---------------------------

Pre: Stak, Test,+WPI+Casein+Carb+Creatine
Post: WPI+Casein+Carb+Creatine

5/3/1 Squat:
(Warmup) 45x5,5,105x5, 135x5, 160x3
(Work) 175x5, 200x5, 227x5

Good Mornings
115x10,10,10,10,12

Front Squats
115x10,10,10,10,11

Single Leg Calf Raises
5,5,5,5,5 per

[krichael317]

Added a pause on the Bench Press sets except the final one. Felt strong on them, but it definitely wore me out faster than usual.

AM Training, 90 minutes
---------------------------

Pre: Stak, Test+Milk&Egg Protein+Carbs+Creatine
Post: Milk&Egg Protein+Carbs+Creatine

5/3/1 Bench Press:
(Warmup) 45x5,5, 95x5, 120x5, 145x3
(Work) 155x5, 180x3, 206x5

Paused DB Bench Press
45sx10,10,10,10,11

Dips
7,6,7,6,7

Superset:
BB Curls, 45x14,14,14
Band Face Pulls, 10,11,10

Forearm and grip work

[krichael317]

AM Training, 60 minutes
---------------------------

Pre: Stak, Test, WPI+Casein+Carbs+Creatine
Post: WPI+Casein+Carbs+Creatine

5/3/1 Deadlift:
(Warmup) 135x5, 170x5, 200x3
(Work) 220x5, 250x5, 286x5

Bent Over Rows
95x12,11,11,11

Kroc Rows
95x21 per

Roman Chair Situps
10,10,11,10,10

PM Conditioning, 18 minutes
--------------------------------
Jump Rope

[krichael317]

AM Training, 75 minutes
---------------------------

Pre: Stak, Test+WPI+Casein+Carbs+Creatine
Post: WPI+Casein+Carbs+Creatine

5/3/1 Press:
(Warmup) 45x5,5, 55x5, 70x5, 85x3
(Work) 90x5, 105x5, 120x5

Wide Grip Chins
6,6,7,6,6

Incline BB Bench Press
95x12,12,11,12,12

Superset:
DB Curls, 20sx15,16,15
Rear DB Laterals, 10sx12,13,12

Light Rotator Cuff work

[krichael317]

Weekly Weigh-in: 187 lbs (-0.6)

AM Training, 95 minutes
---------------------------

Pre: Stak, Test+Skim Milk+Milk&Egg powder+Carb+Creatine
Post: Skim Milk+Milk&Egg powder+Carb+Creatine

Foam Roll, Dynamic Warmup

5/3/1 Squat:
(Warmup) 45x5,5, 105x5, 135x5, 160x3
(Work) 200x5, 225x3, 254x9
(Singles) 282x1

Good Mornings
115x11,10,11,10,11

Front Squats
115x10,11,10,11,10

BB Calf Raises
115x10,10,10,10,11

Jump Rope, 14 Minutes

[B.C.]

9 reps on the "1" set? NICE. Keep grindin' man!

[krichael317]

9 reps on the "1" set? NICE. Keep grindin' man!

Thanks dude! I reset the squat weights at 90% this wave, so the reps are a little high. I also felt a lot fresher going into the heavy week after switching to the 3/5/1 pattern this month.

[krichael317]

AM Training, 115 minutes
---------------------------

Pre: Milk&Egg Protein+Carbs+Creatine+Rage
Post: Milk&Egg Protein+Carbs+Creatine

Foam Rolling and Dynamic Warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 95x5, 120x5, 145x3
(Work) 180x5, 205x3, 230x4
(Singles) 234x1, 238x1

Paused DB Bench Press
45sx10,11,11,10,10

Dips
7,7,6,7,7

Superset:
BB Curls, 45x14,15,14
Band Face Pulls, 11,10,11

HFL Power Forearms Level A

Jump Rope, 14 minutes

[krichael317]

AM Training, 75 minutes
---------------------------

Pre: Milk&Egg Protein Shake+Creatine
Post: Milk&Egg Protein Shake+Creatine

5/3/1 Deadlift:
(Warmup) 135x5, 170x5, 200x3
(Work) 250x5, 285x3, 319x3

Bent Over Rows
95x12,11,12,11

Kroc Rows
95x22 per

Roman Chair Situps
10,11,10,11,10

PM Conditioning, 14 minutes
--------------------------------
Jump Rope

[Ed Eliason]

Nice deadlift day bud!

[krichael317]

Nice deadlift day bud!

Thanks brother, this is my first month changing to the 3/5/1 pattern and I have felt fresher for the heavy weeks, it has definitely helped

[krichael317]

AM Training, 75 minutes
---------------------------

Pre: Milk&Egg Protein+Carbs+Creatine, Rage
Post: Milk&Egg Protein+Carbs+Creatine

5/3/1 Press:
(Warmup) 45x5,5, 55x5, 70x5, 85x3
(Work) 105x5, 120x3, 132x9 (misloaded...stupid! but a PR), 134x7 (PR, will count it)
(Singles) 143x1, 152x1

Wide Grip Chins
6,7,6,7,6

Incline BB Bench Press
95x12,12,12,12,12

Superset:
DB Curls, 20sx16,15,16
Rear DB Laterals, 10sx13,12,13

Light Rotator Cuff work

[krichael317]

Est Maxes (Diff from last month):
Squat, 326 (+30)
Bench, 250 (+12)
Deadlift, 337 (+9)
Press, 160 (+2, PR)

Looks my strength on pretty much all lifts are back to where they were near the end of this past summer....probably because I stopped being a girl about my caloric intake and was able to sustain close to maintenance calories, and supplemented with Stak/Test/Pak for the past couple of months. That is a kick ass supplement stack.

Weekly weigh-in: 188 lbs, 20.4% BF

Deload this week

[Ed Eliason]

Nice! All lifts going up! Just the way it should be!

[krichael317]

AM Training, 105 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Squat:
(Warmup) 45x5,5, 110x5, 135x5, 165x3
(Work) 190x3, 220x3, 247x10 (PR)
(Singles) 269x1, 291x1

Good Mornings
115x11,11,10,11,11

FrontSquats
115x11,10,11,10,11

BB Calf Raises
115x10,11,10,11,10

Jump Rope, 14 minutes

Static Stretching
---------------------------

Weekly Weign-in: 191lbs, 20.2% BF

[krichael317]

AM Training, 120 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 100x5, 125x5, 150x3
(Work) 175x3, 200x3, 222x5
(Singles) 227x1, 232x1, 237x1

Flat DB Bench Press
45sx,11,10,11,10,11

Dips
7,7,7,7,7

Superset:
BB Curls, 45x15,14,15
Band Face Pulls, 11,11,11

Forearm/Grip work

Jump Rope, 16 minutes

Static Stretching

[B.C.]

Nice work man. Keep at it. Are you gaining/losing any weight right now?

[krichael317]

Nice work man. Keep at it. Are you gaining/losing any weight right now?

Thanks dude, I was a little disappointed today. I expected 6 reps on the 3+ set. I got about 3/4 of the way up on the 6th rep and couldn't quite lock it out, held it there for about 4 sec, then it slowly came back down. The first 5 reps went up really easy too. Bummer.

Shooting for slow fat loss...primary focus is PRs for now, so I don't want to cut fast...maybe 1/2 lb per week on average. I spent the last month or so trying to find my maintenance calories as a multiple of my bodyweight. Looks to be somewhere around 14x, depending on activity level. My weight this week reflected a temporary 3.5lb bloat from having an unusual/extra cheat meal the night before weighing in. I had been weighing around 187.5lb all week. I'd like to just reduce my bodyfat level while maintaining my weight, but not sure if that's possible. In my experience gaining genuine LBM is slow slow slow, so losing 1/2 lb of fat every week is going to result in weightloss inevitably.

[krichael317]

AM Training, 90 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Deadlift:
(Warmup) 140x5, 175x5, 210x3
(Work) 240x3, 275x3, 311x4
(Singles) 315x1, 318x1, 322x1

BB Bent Over Rows
95x12,12,12,11

Kroc Rows
95x21 per

Ab Wheel Rollout
kneesx10,10,10,10,10

Neck work

Static Stretching
------------------------------

PM Conditioning, Jump Rope, 16 minutes

[B.C.]

Beastly Kroc Rows man!

[krichael317]

Beastly Kroc Rows man!

I love 'em

[krichael317]

AM Training, 80 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Press:
(Warmup) 55x5, 70x5, 85x3
(Work) 100x3, 115x3, 129x9 (PR)
(Singles) 138x1, 148x1, 157x1

Wide Grip Chins
7,6,7,6,7

Incline BB Bench Press
95x12,12,13,12,12

Superset:
DB Curls, 20sx16,16,16
Rear DB Laterals, 10sx13,13,13

Rotator Cuff Work

[krichael317]

AM Training, 85 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Squat:
(Warmup) 45x5,5, 110x5, 135x5, 165x3
(Work) 180x5, 205x5, 233x5

Good Mornings
115x11,11,11,11,11

FrontSquats
115x11,11,10,11,11

BB Calf Raises
115x11,10,11,10,11

Jump Rope, 16 minutes

Static Stretching
---------------------------

Weekly Weign-in: 188.4lbs, 19.8% BF

[Ed Eliason]

Sweet PR on the press! Nice squats too!

[krichael317]

Sweet PR on the press! Nice squats too!

Thanks man! I think cutting back on working max 10% has done the trick on those two lifts, they both seem to be improving steadily lately.

[krichael317]

AM/PM Training, Split half before UBC in Philly today and half after
---------------------------

Pre: Milk/Egg Protein+Creatine
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 100x5, 125x5, 150x3
(Work) 160x5, 185x5, 210x5

DB Flat Bench Press
45sx11,11,10,11,11

Dips
7,7,8,7,7

Superset:
BB Curls, 45x15,15,15
Face Pulls, Heavy/Light Bands x 11,12,11

Forearm/Grip Work

Jump Rope, 16 minutes

Static Stretching
---------------------------

Picked up some good tips from the guys at the UBC in Philly today. Particularly good warmup for squats, assistance for deadlifts, shoulder/bicep/tricep/abdominal isolation and injury prevention, and intensity (from the one and only Greg Long). It's hard not to be inspired by these guys and the Universal/Animal brotherhood. Definitely worth the time to attend.

[krichael317]

AM Training, 65 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Shock Therapy
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Deadlift:
(Warmup) 140x5, 175x5, 210x3
(Work) 245x5, 265x3, 294x5

BB Bent Over Rows
95x12,12,12,12

Kroc Rows
95x22 per

Ab Wheel Rollout
kneesx10,10,11,10,10

Neck work

------------------------------

PM Conditioning, Jump Rope, 16 minutes

[krichael317]

AM Training, 65 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Shock Therapy
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Press:
(Warmup) 55x5, 70x5, 85x3
(Work) 95x5, 110x5, 122x5

Wide Grip Chins
7,7,6,7,7

Incline BB Bench Press
95x12,13,12,13,12

Superset:
Close Grip Bench Press, 95x15,10,14
Rear DB Laterals, 10sx13,14,13

Rotator Cuff Work

[B.C.]

what does your dynamic warm up consist of? is it from the book?

[krichael317]

Jumping jacks, arm circles, squats, lunges, hip extensions, leg raises, push-ups, thoracic rotation, fire hydrants, groiners. Takes about 5 minutes. I foam roll for about 10 minutes beforehand, the areas he advises in the book. I had stopped doing these things a while back and ended up w/ a hip strain while squatting that caused me to skip my PR work set. Haven't had any physical maladies since adding these things back into the routine.

[krichael317]

AM Training, 115 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Squat:
(Warmup) 45x5,5, 110x5, 135x5, 165x3
(Work) 205x5, 235x3, 261x10 (PR)
(Singles) 296x1

Good Mornings
115x11,11,12,11,11

Front Squats
115x11,11,11,11,11

BB Calf Raises
115x11,11,10,11,11

Jump Rope, 16 minutes

Static Stretching
---------------------------

Weekly Weign-in: 186 lbs, 20.1% BF

[DEADn]

Jumping jacks, arm circles, squats, lunges, hip extensions, leg raises, push-ups, thoracic rotation, fire hydrants, groiners. Takes about 5 minutes. I foam roll for about 10 minutes beforehand, the areas he advises in the book. I had stopped doing these things a while back and ended up w/ a hip strain while squatting that caused me to skip my PR work set. Haven't had any physical maladies since adding these things back into the routine.

Where did you get your foam roller? I want to get just a piece of PVC piping but my wife tells me I need get a 'real' one. lol.

[krichael317]

Where did you get your foam roller? I want to get just a piece of PVC piping but my wife tells me I need get a 'real' one. lol.

Sports Authority. It is garbage, it didn't keep its firmness very long. I have to roll my back first, because rolling my legs leaves big grooves in it. I am considering replacing it with a rumble roller I saw on elitefts.com soon, or just make one out of pvc/rope/foam like you are thinking.

[DEADn]

Sports Authority. It is garbage, it didn't keep its firmness very long. I have to roll my back first, because rolling my legs leaves big grooves in it. I am considering replacing it with a rumble roller I saw on elitefts.com soon, or just make one out of pvc/rope/foam like you are thinking.

Wife wants me to get one from amazon. I would prefer getting a pvc because I think one from amazon, the softness will get softer when I use it. I am 220 and I think that weight is going to wear and tear it on fast whereas pvc will stay the same throughout. I can see from reading about these foam rollers and the rumble roller that it is like the secret weapon in a lifter arsenal. Something that I don't see talked about alot.

[krichael317]

Wife wants me to get one from amazon. I would prefer getting a pvc because I think one from amazon, the softness will get softer when I use it. I am 220 and I think that weight is going to wear and tear it on fast whereas pvc will stay the same throughout. I can see from reading about these foam rollers and the rumble roller that it is like the secret weapon in a lifter arsenal. Something that I don't see talked about alot.

If you end up buying instead of building, I would just advise that you get the maximum firmness available. I think elitefts.com has an extra firm smooth (not rumble) for $20. i haven't checked amazon, but probably same thing available there. I don't weigh nearly as much as you and like I said, my cheap foam roller from SA got soft pretty quick. My wife bought it for me, so not sure what she paid.

[B.C.]

I got the 3 foot smooth roller from EliteFTs, and it's awesome. in fact the gym here has a bunch of them. they probably get used damn near every day by who knows how many people, and are still as firm as mine that only gets used by me 3-4 times a week.

on the other hand, a 2 foot section of 4" PVC will NEVER get soft, will always be brutal on your muscles, and cost about 5 bucks. Wrap it in athletic tape...and you're good to go.

Either way, I recommend rolling to anyone. It has done wonders for me.

[krichael317]

AM Training, 115 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Bench Press:
(Warmup) 45x5,5, 100x5, 125x5, 150x3
(Work) 185x5, 210x3, 235x3
(Singles) 236x1

DB Flat Bench Press
45sx11,11,11,11,11

Dips
7,8,7,8,7

Superset:
BB Curls, 45x15,16,15
Face Pulls, Heavy&Light Bands x 12,11,12

Forearm/Grip Work

Jump Rope, 16 minutes

Static Stretching

[DEADn]

If you end up buying instead of building, I would just advise that you get the maximum firmness available. I think elitefts.com has an extra firm smooth (not rumble) for $20. i haven't checked amazon, but probably same thing available there. I don't weigh nearly as much as you and like I said, my cheap foam roller from SA got soft pretty quick. My wife bought it for me, so not sure what she paid.

I think I need to do 2 things. Get a PVC pipe for myself and get one for my wife that way both of us will be happy. She tends to like the trendier stuff whereas for me just give me something that works. Elitefts has a cheap one but $12 S&H. So I have to compare it with what amazon has and go from there. And in the end I may end up with that rumble roller as well for the deeper tissue.

[krichael317]

AM Training, 85 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Deadlift:
(Warmup) 140x5, 175x5, 210x3
(Work) 260x5, 295x3, 329x3

BB Bent Over Rows
95x12,13,12,12

Kroc Rows
95x23 per

Ab Wheel Rollout
kneesx10,11,10,11,10

Neck work

------------------------------

PM Conditioning, Jump Rope, 16 minutes

[krichael317]

AM Training, 85 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Press:
(Warmup) 45x5,5, 55x5, 70x5, 85x3
(Work) 110x5, 120x3, 136x8 (PR)
(Singles) 148x1, 160x1

Wide Grip Chins
7,7,7,7,7

Incline BB Bench Press
95x13,12,13,12,13

Superset:
Skull Crushers, 45x10,10,10
Rear DB Laterals, 10sx14,13,14

Rotator Cuff Work

[Ed Eliason]

BOOM! Nice PR on the press. Bunch of pull ups too!

[krichael317]

BOOM! Nice PR on the press. Bunch of pull ups too!

Thanks Brother! Shoulders have been feeling great lately. Probably those face pulls you reminded me to do!

[krichael317]

Est Maxes (Diff from last month):
Squat, 348 (+22, PR)
Bench, 248 (-2)
Deadlift, 348 (+11)
Press, 168 (+8, PR)

Weekly weigh-in: 185 lbs, 20.2% BF

Deload this week

[krichael317]

AM Training, 125 minutes
---------------------------

Pre: Milk/Egg Protein+Creatine, Rage
Post: Milk/Egg Protein+Creatine

Foam Roll + Dynamic warmup

5/3/1 Squat:
(Warmup) 45x5,5, 115x5, 140x5, 170x3
(Work) 195x3, 225x3, 254x11 (PR)
(Singles) 281x1, 307x1

Good Mornings
115x11,12,11,12,11

Front Squats
115x11,11,12,11,11

BB Calf Raises
115x11,11,11,11,11

Jump Rope, 18 minutes

Static Stretching
---------------------------

Weekly Weigh-in: 184.4 lbs, 19.4% BF

[B.C.]

Hell yeah, man! Nice squatting.

[krichael317]

Hell yeah, man! Nice squatting.

Thanks dude. I've been battling a cold the last couple of days and thought I'd get in for just minimum reps and skip the assistance, but ended up feeling pretty good once I got into it