enetblazin4eva :: fat loss / muscle gain

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Props Slaps
 6 years ago '04        #201
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 3

bench press

5 × 90 [10,5,5,2.5]
5 × 115 [35]
3 × 135 [45]
5 × 170 [45,10,5,2.5]
3 × 190 [45,25,2.5]
8 × 215 [45,35,5]

magnum seated shoulder press
90x12
180x12
250x12
300x12
320x10

pull-ups (db between ankles)
BWx12
10x12
10x12
20x12
20x10

dumbell tricep extension
50x12
60x12
70x12
80x12
85x12
 11-17-2011, 06:49 PM         #202
tech5c 
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$n/a | Props total:  
One thing you'll notice with 5/3/1 is that on your last set you are getting 5 more reps than what the minimum is.

After 2-3 cycles it'll catch up with you. I thought I'd be getting that many every week but boy was I wrong.

A good rule of thumb is 6-8 reps on 3x5 week, 3-5 on 3x3 week, and 1-3 on the last. When you start to stall out and hit only 5, 3 and 1 rep or miss some (usually 5-6 cycle) then it's time to a.sses your 1RM and start over.
 6 years ago '04        #203
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
 tech5c said:
One thing you'll notice with 5/3/1 is that on your last set you are getting 5 more reps than what the minimum is.

After 2-3 cycles it'll catch up with you. I thought I'd be getting that many every week but boy was I wrong.

A good rule of thumb is 6-8 reps on 3x5 week, 3-5 on 3x3 week, and 1-3 on the last. When you start to stall out and hit only 5, 3 and 1 rep or miss some (usually 5-6 cycle) then it's time to a.sses your 1RM and start over.
Thanks for the input. I purposely lowered my "Wendler 1RM" for my first cycle to test out the regiment and due to the fact that my non-weightlifting training is at an all-time high in the frequency and intensity department. sh*t will start to get real end of cycle 2/start of 3.
 11-17-2011, 08:28 PM         #204
tech5c 
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$n/a | Props total:  
Here's the spreadsheet I use:

 6 years ago '04        #205
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 3

squat

5 × 140 [45,2.5]
5 × 170 [45,10,5,2.5]
3 × 205 [45,35]
5 × 255 [45,45,10,5]
3 × 290 [45,45,25,5,2.5]
6 × 325 [45,45,45,5]

* last set was solid, knocked pain out my knee and could have repd out more

barbell good morning
135x12
155x10
185x12
215x10
245x12

dumbell goblet squat
45x12
65x14
85x16
95x18+2
95x16+4

hanging side-leg raises x17/17
sit-up machine 100x20 120x20
seated 15lb med ball twists x20/20
15lb med ball slams x20


Took a nasty shot to the knee driving the lane 5 days ago causing a very minor LCL strain. Had to sacrifice weight lifting to continue other training. Gonna run high volume sprints + plyos during the de-load week.
 6 years ago '04        #206
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Cycle 2

Week 1

military press

5 × 70 [10,2.5]
5 × 85 [10,5,5]
3 × 105 [25,5]
5 × 110 [25,5,2.5]
5 × 130 [35,5,2.5]
8 × 145 [45,5]

flat dumbell bench press
50x12
60x12
70x12
80x12
85x10

seated cable row
135x10
165x10
195x10
225x10
255x10

tricep dumbell extension
50x12
55x12
65x12
75x12
85x12
 6 years ago '04        #207
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1

deadlift

5 × 150 [45,5,2.5]
5 × 190 [45,25,2.5]
3 × 225 [45,45]
5 × 245 [45,45,10]
5 × 280 [45,45,25,2.5]
10 × 315 [45,45,45]

laying leg curl
65x10
95x10
125x10
155x10 <-- puked up liquid after
165x10

barbell front squat
115x10
145x10
175x10
205x10
235x12

sit-up machine 80x20
hanging side-leg raise BWx17/17
15lb med ball slams x20
sit-up machine 100x20
15lb med ball slams x20
 6 years ago '04        #208
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1

bench press

5 × 100 [25,2.5]
5 × 120 [35,2.5]
3 × 145 [45,5]
5 × 160 [45,10,2.5]
5 × 180 [45,10,5,5,2.5]
8 × 205 [45,35]

hammer strength behind-the-neck press
90x10
140x10
180x12
140x16
110x20

bent-over dumbell row
55x12/12
65x12/12
85x12/12
100x12/12
100x14/14

rope pushdown
90x16
120x16
150x16
160x20
160x20

seated lat delt machine fly
130x12
150x12
 6 years ago '04        #209
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 1

squat

5 × 145 [45,5]
5 × 180 [45,10,5,5,2.5]
3 × 215 [45,35,5]
5 × 230 [45,45,2.5]
5 × 265 [45,45,10,5,5]
11 × 300 [45,45,35,2.5]

barbell good morning
135x10
155x10
185x12
205x16
225x16

bulgarian dumbell split-squat
50x8/8
60x8/8
70x10/10
80x10/10
90x12/12

15lb med ball squat jumps x10 SS 15lb med ball slams x20
15lb med ball box jumps x10 SS 15lb med ball seated twists x20/20
sit-up machine 120x22
 6 years ago '04        #210
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 2

military pres
s
5 × 70 [10,2.5]
5 × 85 [10,5,5]
3 × 105 [25,5]
3 × 120 [35,2.5]
3 × 135 [45]
6 × 155 [45,10]

incline dumbell press
50x12
55x12
60x12
70x16
75x16

pull-ups
12
16
20
20
13*

dumbell tricep extension
50x12
60x12
70x14
80x16
85x16

seated post delt machine fly
115x12
130x12
 6 years ago '04        #211
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 2

deadlift

5 × 150 [45,5,2.5]
5 × 190 [45,25,2.5]
3 × 225 [45,45]
3 × 260 [45,45,10,5,2.5]
3 × 300 [45,45,35,2.5]
10 × 335 [45,45,45,10]

45-degree hyper exentsion BWx5x20

dumbell goblet squat 50x10 70x12 90x12 100x16 100x20

sit-up machine 100x20
hanging side-leg raises BWx20/20
15lb med ball slams x20
seated 15lb med ball twists x20/20
sit-up machine 100x20


Last edited by enetblazin4eva; 12-11-2011 at 06:45 PM..
 6 years ago '04        #212
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Adjusting training regiment from two longer duration sessions to three shorter sessions 4 days a week. Skill/conditioning work will be done in evening and on non-intensive CNS days. Will still follow 5/3/1 while de-loading speed/plyos & strength on week 4 of cycle.

Hard CNS day: speed+plyo (morning); strength (noon); skill (evening)
Light CNS day: conditioning (a.m.); skill (p.m.)


Programming and nutrition plan to be posted...........



Weight: 205lbs

 6 years ago '04        #213
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 2

bench press

5 × 100 [25,2.5]
5 × 120 [35,2.5]
3 × 145 [45,5]
3 × 170 [45,10,5,2.5]
3 × 195 [45,25,5]
7 × 215 [45,35,5]

seated dumbell shoulder press 45x10 55x10 65x10 70x10 75x10

bent-over dumbell row 40x10/10 60x10/10 80x10/10 100x12/12 100x14/14

rope pushdown 100x12 130x12 160x3x16

seated lat delt machine fly 110x10 140x10 150x12
 6 years ago '04        #214
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 2

squat

5 × 145 [45,5]
5 × 180 [45,10,5,5,2.5]
3 × 215 [45,35,5]
3 × 250 [45,45,10,2.5]
3 × 285 [45,45,25,5]
6 × 320 [45,45,45,2.5]

* bar needed to be tightened so I just racked the weight

barbell good morning 135x12 155x12 185x12 205x12 225x12

dumbell step-up 40x10/10 55x10/10 70x10/10 85x10/10 100x8/8

sit-up machine 150x20
seated oblique machine 110x20/20
15lb med ball slams x20
jack knife on swiss ball x20
seated 15lb med ball twists x20/20
 6 years ago '04        #215
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 3

military press

5 × 70 [10,2.5]
5 × 85 [10,5,5]
3 × 105 [25,5]
5 × 130 [35,5,2.5]
3 × 145 [45,5]
6 × 160 [45,10,2.5]

dips x13 15x13 30x13 45x13 60x20

barbell yates row 115x10 155x10 195x10 235x10 275x10

dumbell tricep extension 50x12 65x12 75x12 85x12 95x12

seated post delt machine fly 115x10 130x10
 6 years ago '04        #216
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Had to get wisdom teeth out before xmas break and they're like you'll recover in 48 hours. After the procedure the dentist is like no exercise for 6 days. I was unable to eat solids for about a week and the antibiotics were fu*king my system up.

Re-starting week 3 of my second cycle of 5/3/1.
 6 years ago '04        #217
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 3

military press

5 × 70 [10,2.5]
5 × 85 [10,5,5]
3 × 105 [25,5]
5 × 130 [35,5,2.5]
3 × 145 [45,5]
6 × 160 [45,10,2.5]

flat dumbell bench press 50x10 60x10 70x10 80x10 90x10

pull-ups BWx5x16

e z bar pushdown 120x12 150x12 180x12 210x14 235x16

* snapped one of the cables on the 235 attempt


Ended up hoopin for 90 mins after even tho I was just cooling down gonna head home, ugh... :nope:
 6 years ago '04        #218
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
So when the cable snapped the bar smashed my right thumb and the next day it was inflamed unable to close fist. Only positive is I can eat solids again.

Restarting Week 3 + once again!!.........

Week 3

military press

5 × 70 [10,2.5]
5 × 90 [10,5,5,2.5]
3 × 105 [25,5]
5 × 135 [45]
3 × 150 [45,5,2.5]
4 × 165 [45,10,5]

dips x12 15x12 30x12 45x12 60x13

variation grip chins BWx5x12

dumbell tricep extension 50x12 60x12 70x12 80x12 90x13


Flying all around the gym after.
 6 years ago '04        #219
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 3

deadlift

5 × 150 [45,5,2.5]
5 × 190 [45,25,2.5]
3 × 225 [45,45]
5 × 280 [45,45,25,2.5]
3 × 320 [45,45,45,2.5]
3 × 355 [45,45,45,10,5,5]

45-degree hypers BWx5x12,16,16,20,20

barbell front squat 135x5 185x5 225x5 265x3 285x3

decline sit-up BWx3x20 SS 15lb med ball slams 3x20


Went to the gym and dommed some top high school prospects for 90 mins after......
 6 years ago '04        #220
enetblazin4eva 4 heat pts OP
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$11,116 | Props total: 597 597
Week 3

bench press

5 × 100 [25,2.5]
5 × 125 [35,5]
3 × 150 [45,5,2.5]
5 × 185 [45,25]
3 × 210 [45,35,2.5]
3 × 235 [45,45,5]

standing barbell military press 95x10 115x10 135x10 145x2x10

seated cable row 135x10 165x10 195x10 225x10 255x10

rope pushdown 100x12 140x12 180x12 190x12 190x12

seated post delt machine fly 100x12 115x12 130x12

cable upright row 150x10 190x10
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