The return of IRONSHAOLIN's log

[ironshaolin]

I'm embarking on 5/3/1.

I've been busting ass at the dojo lately, trying to climb to the next level, so computer time has been difficult, but I want to keep another journey here.

I'm going to be experimenting with a new para workout protocol. I have no animal supplements right now due to limited funding, so this should be interesting.

60 mins pre-workout: home-made protein bar-1/4cup oats, 1 tbsp peanut butter, 1 scoop whey

30 mins pre: 1 scoop whey in gatorade

on the way to the gym, during beginning of workout: mixture of whey hydrosylate, leucine, waxy maize, maltodextrin

PWO: whey and creatine, maybe some raisins

Diet is like this. I get my eggs at wal-mart now, so they are cheaper. 5 whole, 2 whites with frozen peppers for breakfast. Lunch is 8 oz chicken with frozen veggies and rice. Dinner is ground turkey or beef with white potatoes. Then I throw in a few bananas, spoons of peanut butter, and some protein shakes mixed in between meals, and try to drink at least a quart of milk a day, if not 2. On off training days, I cut carbs out from 2 meals. I go through at least 1 jar of peanut butter a week, 4 lbs of chicken, 4-5 dozen eggs, and 3-4 lbs of ground meat. It ain't pretty, but its cheap.

This week I'm discovering my maxes.

Tuesday night, I did military. I just picked a weight, and repped as much as possible. 115x8. Which puts my 1rm at about 145, so for the cycle I will use 130 as my training max. I threw in a few sets of chins in between, then on to DEADLIFTS.
Again, picked a weight and repped it. Got 345x5. This apparently, according to wendler's formula, puts my max at 400lbs. Awesome. My training max will be 360lbs. Then I threw in just for shits and giggles, a few sets of dumbell shoulder presses and some back extensions.

Tomorrow is bench testing.

[Hollow]

Good to see you got another journey on the go ironshaolin.

[ironshaolin]

Thanks hollow, I've been lifting consistently but I haven't been on this board in some time.

So today I was just figuring out a max for bench press. I warmed up, and repped 225x4. Put into Wendler's wonderful calculator, 225x4x.0333+225=approx 255. 90% is 230lbs, so that will be my initial training max to base percentages off of. Followed up with 1 set of 55lb dumbell rows, then 3 sets of 75lb dumbell rows for 10, 12, and 15 reps, respectively.

Trained well in class, ate carbs all day. Breakfast was oats/banana/eggs in a blender for pancakes, then a protein bar(homemade), then protein in gatorade, my hydro whey/leucine/waxy combo, 20mins PWO was whey with frozen berries and creatine. Lunch was chicken and white potatoes, then a tuna sandwich, and dinner was 10 oz ground turkey with mac and cheese, and kale. I also drank about 4 glasses of milk today, and I'm feelin some hunger come on right now so I think I'll go eat something.

[J Wong]

I'm in.


Whey mixed with gatorade?? How does that taste?! haha

[ironshaolin]

Boom, its unflavored whey mixed in gatorade, actually it's pretty good. It just tastes like a creamier alpine blast or whatever that gatorade flavor is.

So I tested SQUAT max. 4 warmup sets, then load up to 255, banged out 9 reps. Not bad, which puts my max at 330. My training max will be set at 300lbs. Within 4 cycles of 5/3/1 I will have 3 plates on the bar, doing more reps than I have before.

ASSISTANCE: just dicked around for a while; 5 sets standing rope crunches, 5 sets DB shrugs for 10 reps, 4 sets leg presses for 10 reps. I like that about 5/3/1. You have a goal, a mission. DESTROY your main lift for the day. Then, do some stuff that will help it. Or don't. Do 5 sets of 10 for volume, or do 2 warmups and an all out rep max. Whatever. I'll probably try to stick to something, but change it up every cycle.

I am definately eating like a powerlifter this weekend. I've consumed plenty of protein, but also plenty of other calories from not-so-clean sources. Hopefully starting this week, we're having instructor training from 9-10 am mon-thurs, and another session friday at 2. That will hopefully be enough cardio I don't get too fat.

So, I'm looking forward to this.

[violator]

...So, I'm looking forward to this.

yeah man!...me too!...haha...good to see ya again shaolin, u know im down 4 the ride!

by the way, whats ur body comp at now mass/LBM wise?

[ironshaolin]

I don't remember LBM, but last I checked bodyfat was around 13-14% at probably 205 now.

Military press day!

65%-85x5, 75%-95x5, 85%-110x10
My gym sucks and has no 2.5lb plates, I'll have to buy my own. So, retardedly I tied an extra 5lb weight to the middle of the bar with string. It hit me in the face several times, and made my form akward. At least I got it done!

Chins/dips alternating, 5 sets. Dips were at 10 reps, chins started there and went down.
Shrugs: 5 sets, a few more sets of chins.

[violator]

.... So, retardedly I tied an extra 5lb weight to the middle of the bar with string. It hit me in the face several times, and made my form akward. At least I got it done!....

haha...i can just picture that!...not the brightest of moves bro...but like u said, gets the job done...think of it as conditioning for the face for sparring class...haha...

13% odd huh?...nice man...thats pretty lean....

keep it up!

[Hollow]

Inventive idea with the 5’lber. Too bad you didn’t have some Duct Tape to tape the plate to the bar verses string.

[BubbyLight]

get at it bro

[ironshaolin]

I think I'm just going to jump an old lady at the laundrymat and take her 5 dollars in quarters to go buy some 2.5lb plates. That will solve the problem.

DEADLIFT DAY
3 warmups, then 235x5, 275x5, 305x11
SWEET! Maddd reps on the deadlift.
Good morning: 5x10, 2 lighter sets, last 2 at 135
Hanging leg raises: 5x10

I did the leg raises keeping my knees locked, toes at eye level or higher with a dead stop at the bottom of each one. I can pump out tons of leg raises, but slowing down with the pause and getting it all the way up is nicer.

Worked on some basic MMA review in instructor's college. Can't wait to finish the curriculum. Tomorrow, is BENCH day. Should be fun. I also ate beef and potatoes 2x today, 8 eggs with oats and a bananna for breakfast, kale with olive oil and jerk chicken for dinner, then my PWO shake and and another shake that had flax oil in it. Then I ate 2 bowls of cereai later on. Mmmmm.

[ironshaolin]

5 mins on ellyp for warmup, stretched out. 3 warmup sets on bench; 95, 115, 135.

Work sets: 155x5, 175x5, 195x11

Alternating sets:
feet on bench pushups: 5x15, varying between palms, knuckles, fingers, foreknuckles
DB rows: 65x10, 75x10, 85x2x10, 85x14
Thick handle hammer curls: 25x10, 30x4x10

badabing! Ran out of oats, so I had 2 bowls of crispy hexagons cereal(generic chex. We get free cereal from this FAN program because my daughter is disabled, she doesn't like the cereal, so I have like 15boxes of random stuff) and a protein shake for breakfast. PWO I had my malto/WMS/leucine/hydro whey/creatine combo, and 30 mins later had 8 oz chicken and a potato with awesome jerk BBQ sauce I brought back from jamaica. Now, its time to eat again....

[violator]

good eating & good training bro...keep it up...
oh yeah, watch out for jumping those old ladys at the laundromat, they bite back...haha

[Pizzalamp]

im subbd iron
mmmmm jerk chicken...i love that stuff....1st time tried it the heat knocked me out

[ironshaolin]

So Wednesday was squat day.

3 warmups, 195x5, 225x5, 255x10
DB side bends: 40x10, 45x10, 50x20

That was it. We've made a new work schedule at the dojo, so Myself, Renshi, and Eric the other chief instructor meet up every morning from 9-12 to do 1 hour of martial arts training, than 30 mins eat, watch a motivational video or listen to something motivational, then 10:30-12 is all buisness stuff. Anyway, Renshi has us doing the same warmup every day. run and do agility drills for 6 minutes or so, then we do 2 mins jumping jacks, 2 mins jump rope, 1 min squats, 1 min lunges, 1 min pushups, 1 min situps, possibly a high volume ab routine in the 300 rep range, then sometimes resistance band work. We follow this with forms or sparring. So, squat day after those squats and lunges my legs were feeling rather "warm". So I decided it would be best to cut down the assistance excersises today.

I see one of two things happening. Either, I go into a state of overtraining, and am forced to cut back to a 2 day 5/3/1, or I adapt to the constant workload and turn into a beast.

by the way, sparring a 5th degree black belt and a 3rd degree black belt, while its every man for themselves, results in many punches to the face and some sore ribs.

[violator]

yeah, with all the work in the dojo, i can see how it might burn u out in the long run, but hey...its not like ur running a huge volume routine alongside it... i think ull change into that beast...

the sparring sounds like fun, better to train with those more advanced, ull learn more!... even if it does result in a lumpy face...haha...

[ironshaolin]

Shit, alot of catching up here with my log book. Here's all the workouts from the 3 rep wave:

Military: 95x3, 105x3, 115x7
Chins: 10 sets of 5 mixed in throughout the day
Dips: bwx10, 25x10, 35x10, 45x7, 35x10
Shrugs: 65x10, 80x10, 95x3x10

Deadlift: 255x3, 285x3, 325x7
superset 5 sets of GHR w/5 sets hanging leg raises
GHR 10 reps, adding weight each set up to 45lbs, leg raises 15 reps

Bench press: 165x3, 185x3, 205x8
DB rows: 65x10, 80x10, 95x19
Hammer curl: 25x10, 30x10, 35x18

Squat: 215x3, 245x3, 275x7
Leg press: 2px10, 3px10, 4px3x10

My numbers were slightly off this wave, I didn't have 2.5lb plates so I may have been either up or down 5lbs from where I should've been. I got them for the beginning of the 5/3/1 wave however.

Sunday's workout was:
Military press: 95x5, 110x3, 125x8
10 sets of chins: 5 reps, mixed in with presses and dips
dips: bwx10, 25x10, 35x3x10
Shrugs: 65x10, 80x10, 95x19

So I've been going back and forth on assistance work from either volume, for 5x10, or reps, doing 2 warmups of 10 and then going all out as many reps as I can get with a heavy weight. Wendler's advice is to just get the work done on assistance, so I'm going by what I feel. If I'm limited with time, I just try to work up to one set and pull crazy reps. I'm almost through the first cycle.

[T o m m Y]

Loooking soild brotha!
Strong sessions!
Im def subbed for this!
Im also doing 5/3/1...

[violator]

looking solid shaolin..."just get the work done!"..haha...gotta love it..

Did u buy Jims book...or u just using an online template?

[ironshaolin]

I bought the 5/3/1 E-book. Its only 20 bucks, and its a good read. I figured I might as well support Jim's ass for making a good program to follow.

Deadlift, 5/3/1 day.

Warmups, then 275x5, 305x3, 345x6
Good mornings: 95x10, 115x2x10
paused at the bottom of each rep. I read from Jim somewhere that he's used loads up to like 405 on good mornings, but now finds he gets more out of doing sets of 185 or 135. I asked him about it, and his response was learn to make the lighter weights work for you. I would've added a few extra sets, but I was already beat and running out of time. That morning I ran a mile on concrete in bare feet, did a lower body resistance band workout, trained forms. Today is bench day.