DRice311's Bastardization of 5/3/1

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JC
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Re: DRice311's Bastardization of 5/3/1

#61

Post by JC » Fri Feb 23, 2018 11:41 am

You still got that state record to your name?

Ps

I can almost see calves in that last video, SHIIIIT!

DRice311
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Re: DRice311's Bastardization of 5/3/1

#62

Post by DRice311 » Fri Feb 23, 2018 2:24 pm

JC wrote: Fri Feb 23, 2018 11:41 am You still got that state record to your name?

Ps

I can almost see calves in that last video, SHIIIIT!
JC!!! What’s up man!

I think I still have the raw open total record, but all the individuals have been broken. I could prob reclaim them if I wanted to. At my last meet I aged into ‘sub-masters’, I’m pretty sure I still have all those. Even better, since they changed the weight class to 205, and I set the records at 198, they retired it and it will live on forever!!!! I have been immortalized.

Re: baby cows, thanks man - I’ve been periodizing calf volume for maximum hypertrohy. Most of my lifts are intermediate, but my calves are still advanced novice. Brb - density blocking calf raises

DRice311
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Re: DRice311's Bastardization of 5/3/1

#63

Post by DRice311 » Sat Feb 24, 2018 10:05 am

Saturday (2/24):
Squats (5+)

Worked up to 470lbs x 7

@9 - I’ll take it. Legs feelin pretty good after last week off. BW currently sitting at 197 minus shoes

Squat Volume - 5x5 at 360lbs
SLDL - 3x8 at 430lbs
Barbell Shrugs - 3x8 at 560lbs
Seated Calf Raise - 3x15 at 185lbs



DRice311
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Re: DRice311's Bastardization of 5/3/1

#64

Post by DRice311 » Mon Feb 26, 2018 9:47 am

Monday (2/26):
Bench (3+)

Worked up to 375# x 3
9.5, bench is so hit or miss with me, seem to struggle with heavy weights at reps more than 3

Bench Volume - 5x5 at 310lbs
Paused OHP - 3x10 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs
DB Flys - 3x10 at 85's


DRice311
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Re: DRice311's Bastardization of 5/3/1

#65

Post by DRice311 » Tue Feb 27, 2018 10:02 am

Tuesday (2/27):
Deadlift (3+)

Worked up to 590lbs x 4
@9 - back was feeling a little jacked again, and grip is a little fatigued

Dead Volume - 5x5 at 460lbs
Leg Press - 3x10 at 635lbs



hector
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Re: DRice311's Bastardization of 5/3/1

#66

Post by hector » Wed Feb 28, 2018 5:45 am

Holy moly that's a solid deadlift.

DRice311
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Re: DRice311's Bastardization of 5/3/1

#67

Post by DRice311 » Wed Feb 28, 2018 10:14 am

hector wrote: Wed Feb 28, 2018 5:45 am Holy moly that's a solid deadlift.
Thanks man, should have been 5, hoping to get it on the next round

DRice311
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Re: DRice311's Bastardization of 5/3/1

#68

Post by DRice311 » Wed Feb 28, 2018 10:18 am

Wednesday (2/28):
Chins (3+)

Worked up to 145lbs x 3
@10 - no bueno, 3rd rep was questionable, but I’m counting it. Still havent found a good way to load this damn weight. Will probably go back to trying dumbbells + small plates

Chin Volume - 5x5 at 80lbs added
TBar Rows - 3x6 at 250lbs
Seated Rows - 3x8 at 255lbs

Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs


Last edited by DRice311 on Wed Feb 28, 2018 1:28 pm, edited 1 time in total.

DRice311
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Location: Charlotte, NC
Age: 45

Re: DRice311's Bastardization of 5/3/1

#69

Post by DRice311 » Wed Feb 28, 2018 1:26 pm

Here is my training dating back to Sept 25th. This is all est 1rm, which I track weekly to gauge trend data. Keeping in mind I try to keep my + sets at or close to @9.

Image

DRice311
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Re: DRice311's Bastardization of 5/3/1

#70

Post by DRice311 » Fri Mar 02, 2018 9:43 am

Thursday (3/2):
Press (3+)

Worked up to 195lbs x 5

@9 - had to skip yesterday cause of work bs

Press Volume - 5x5 at 160lbs
Incline Bench - 3x10 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 190lbs



DRice311
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Location: Charlotte, NC
Age: 45

Re: DRice311's Bastardization of 5/3/1

#71

Post by DRice311 » Sun Mar 04, 2018 10:50 am

Sunday (3/4):
Squats (3+)

Worked up to 495lbs x 5

@8.5-9 - volunteered to help work a weightlifting meet, so I spent most of yesterday loading plates, which also put me a day behind schedule, which should make deadlifts on Tuesday amazing. This ties a PR I set last training schedule, but def felt a little easier. Had 1, maybe a little more in the tank, so overall pretty good day.

Squat Volume - 5x5 at 385lbs
SLDL - 3x6 at 430lbs
Barbell Shrugs - 3x8 at 560lbs
Seated Calf Raise - 3x15 at 185lbs



DRice311
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Age: 45

Re: DRice311's Bastardization of 5/3/1

#72

Post by DRice311 » Mon Mar 05, 2018 9:59 am

Monday (3/7):
Bench (1+)

Worked up to 395# x 1
9.5, suuuuucks - wanted 2, not there today. Left elbow started flaring up during warmups and tried to just push through it. Prob should have taken it easy

Bench Volume - 5x5 at 330lbs
Paused OHP - 3x5 at 150lbs
Weighted Dips - 5x5 at bw + 125lbs

DRice311
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Location: Charlotte, NC
Age: 45

Re: DRice311's Bastardization of 5/3/1

#73

Post by DRice311 » Wed Mar 07, 2018 9:36 am

Wednesday (3/7):
Deadlift (1+)

Worked up to 625lbs x 2
@9.5 - 1 short of what I was thinking going in, but knew I’m pretty fatigued right now. Not unusual for me to be a little short the first 3 weeks when doing volume back off, then pick it up on the 2nd 3 weeks. Took yesterday off cause my elbow was killing me and I was/am a little beat overall right now.

Dead Volume - 5x5 at 495lbs
Leg Press - 3x10 at 635lbs



DRice311
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Location: Charlotte, NC
Age: 45

Re: DRice311's Bastardization of 5/3/1

#74

Post by DRice311 » Thu Mar 08, 2018 10:03 am

Thursday (3/8):
Chins (1+)

Worked up to 155lbs x 2
@9 - this set up was much better, elbow still angry, but got through it

Chin Volume - 5x5 at 90lbs added
TBar Rows - 3x6 at 250lbs
Seated Rows - 3x8 at 255lbs

Ab Wheel - 3x8 from feet
Cable Crunches - 3x20 at 190lbs



DRice311
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Posts: 116
Joined: Thu Sep 21, 2017 3:00 pm
Location: Charlotte, NC
Age: 45

Re: DRice311's Bastardization of 5/3/1

#75

Post by DRice311 » Fri Mar 09, 2018 10:22 am

Friday (3/9)
Press (1+)

Worked up to 205lbs x 4

@9 - elbow still kinda buggin, popped a couple nsaid’s this morning, no real issues once I warmed up

Press Volume - 5x5 at 170lbs
Incline Bench - 3x5 at 270lbs
Seated BB Press - 3x6 at 170lbs
Lateral Raise - 3x12 at 45's
Face Pulls - 3x12 at 190lbs



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