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Old 06-25-2013, 10:51 AM   #211
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Originally Posted by KD5NFW View Post
I'm waiting for the real plan
lol




Tuesday, 6/25/13
Fasted Training; 10g BCAAs



Pre-Vacation full body sumpin' sumpin' to hold me over




Deadlift

335 x 5 x 3



Bench Press

205 x 8, 6, 6 ... Rep PR



Weighted Chin Up

BW+45 x 8, 7, 5



Standing Military Press

125 x 10, 8, 7



Front Squat

225 x 5 x 3 ... Wt PR ... Video of set 3


FS 225 x 5; Set 3







A great workout to hold me over until Monday, when I will be starting 5/3/1



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Old 07-01-2013, 04:28 PM   #212
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Default Wendler's 5/3/1; Cycle 1; Wave 1; Day 1

Monday, July 1, 2013
Fasted Training: 10g BCAAs



OHP Training Max = 155

100 x 5
115 x 5
130 x 8



OHP BBB 5 x 10

75 x 10 x 5



BW Chin Up 5 x 10

10, 10, 10, 7, 5



BW Chest Dip 5 x 10

10, 10, 10, 10, 25




And here I go with 5/3/1 again, this time I vow to stay on it for longer than 3 cycles.

I will be doing weighted dips next time, lol.




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Old 07-02-2013, 10:29 AM   #213
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Default Wendler's 5/3/1; Cycle 1; Wave 1; Day 2

Tuesday, July 2, 2013
Fasted Training: 10g BCAAs



Deadlift Training Max = 365

240 x 5
275 x 5
310 x 10



Deadlift BBB 5 x 10

165 x 10 x 5



Front Squat 3 x 8

185 x 8 x 3



Ab Wheel Rollout 3 x 20

On knees x 20 x 3






Nice workout today. The main lift and the BBB really had me taxed for front squats, and I struggled a bit toward the end with them. I will be bumping the BBB up to 50% next week, from today's 45%.

With the ab wheel, only my shoulders were getting fatigued toward the end, lol.

I am still in a caloric deficit, and will remain in one for at least two cycles (unless I notice any calorie-related performance issues). After that I will bump calories up a bit and slowly adjust them so that I progress nicely while still remaining fairly lean.

It's funny, when I left for my camping trip last Wed., I weighed 161 lbs. Yesterday morning I weighed in at 167, lol. I am certain that I ate a minimum of 1500 extra calories PER DAY while up there, that's at least 4000 calories per day, lol.

Anyway, I weighed in this morning @ 162 lbs, so all is good






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Old 07-02-2013, 10:35 AM   #214
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Good start to 531 Vinnie! What's the Vegas line on you staying on it for more than 3 cycles?
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Old 07-02-2013, 11:06 AM   #215
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Great start to 5/3/1 BBB.

You sir are a very brave man for doing BBB deadlifts. I did that my first cycle and I never made that mistake again.

Good for you for wanting to stick with it longer than 3 cycles.

Might have to start placing bets though. :-)
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Old 07-02-2013, 04:53 PM   #216
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Originally Posted by KD5NFW View Post
Good start to 531 Vinnie! What's the Vegas line on you staying on it for more than 3 cycles?
Thanks Rich. lmao, I don't know, but start placing bets anyway.

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Originally Posted by dzarello View Post
Great start to 5/3/1 BBB.

You sir are a very brave man for doing BBB deadlifts. I did that my first cycle and I never made that mistake again.

Good for you for wanting to stick with it longer than 3 cycles.

Might have to start placing bets though. :-)
Thanks zarello. The BBB didn't feel too bad, but my glutes are sore as shit right now, lol.

I seriously plan (operative word) to try it out for at least a year. I have reached my aesthetic goals, and am happy with my current BW to strength ratio. I just want to slowly progress, and see what 531 does for me.

Start placing bets, lol.
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Old 07-02-2013, 07:33 PM   #217
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Very nice start to 5/3/1 Vin I agree with dzarello that you are crazy for doing full BBB deadlift sets...though I think I was able to manage it for a couple of cycles

Glad you had a good nom-nom eating/camping trip too! I'm not much of a gamblin' girl, but I'd like to see what you can do with a year on this program!
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Old 07-04-2013, 10:14 AM   #218
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Very nice start to 5/3/1 Vin I agree with dzarello that you are crazy for doing full BBB deadlift sets...though I think I was able to manage it for a couple of cycles

Glad you had a good nom-nom eating/camping trip too! I'm not much of a gamblin' girl, but I'd like to see what you can do with a year on this program!
Thanks Kat! lol, the BBB messed me up, but a bunch of foam rolling has got me ready to go for tomorrow's squats!

nom-nom doesn't even begin to explain it, my digestive system took 2 days to recover. I will not eat that much junk again, ever, lol.

I cannot wait either, and hey, who knows if I even will?
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Old 07-04-2013, 11:09 AM   #219
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Default Wendler's 5/3/1; Cycle 1; Wave 1; Day 3

Thursday, July 4, 2013
Fasted Training: 10g BCAAs



Bench Press Training Max = 230

150 x 5
175 x 5
195 x 10



Bench Press BBB 5 x 10

115 x 10 x 5



B O R 5 x 10

135 x 10 x 4
135 x 15



C G B P 3 x 10

135 x 10 x 3




Nice session today. I was doing RPT for so long that I forgot how it felt to do ramping work sets.

I hope it is an okay choice to do CGBP as an accessory on this day, any thoughts?

Okay, tomorrow afternoon is squats, and I am looking forward to it.

It's funny, I turned 45 today, and I feel better than ever. I am in the best shape of my life, and I feel like I am in my twenties. Now, I act like I am 15, but that's a whole different story












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Old 07-04-2013, 07:58 PM   #220
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LOL I can relate to everything you said in that last paragraph

I think CGBP is a fine accessory lift on bench day! Throw some more weight on that bar across the board though!
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