***ocmfII's various log***

[hawaii]

You can use this site for your 5/3/1 numbers:

blackironbeast.com :: 5/3/1 Calculator

and there are spreadsheets available everywhere on the internet. that site is all you need tho if u want to do the program.

Wendler suggests adding 10lbs to your training maxes for your squat/dl and 5lbs to your presses each cycle.

either way, good to see you ain't lose any strength while on vacation. was prob all the eating/drinkin lol

 

[-G$-]

You can use this site for your 5/3/1 numbers:

blackironbeast.com :: 5/3/1 Calculator

and there are spreadsheets available everywhere on the internet. that site is all you need tho if u want to do the program.

Wendler suggests adding 10lbs to your training maxes for your squat/dl and 5lbs to your presses each cycle.

either way, good to see you ain't lose any strength while on vacation. was prob all the eating/drinkin lol

good looks brehski, gonna check this out when i make the proper time.

and yeah, i was still relatively active down in miami, i tried to make sure i did at least one thing almost every morning before i hit the pool and started drinking, whether it was a lift or a run i was pretty good about it. this DOMS from tues leg day is vicious though . i got on the treadmill last night to do some cardio, i made it about half way thru my usual sprint routine and my legs just said . wasn't going to happen. no rush though, i'll ease back into it.


edit- stupid q i'm sure, but what does the last set of "5+" on the core compounds mean?

 

[hawaii]

the "+" indicates the rep-out sets. for week 1 (or wave a), it's 5+, 2nd week is 3+, 3rd week is 1+, then 4th is supposed to be a deload but I doubt you will ever do those considering you train during your vacation LOL

Wendler suggests leaving a rep or 2 on the table. If you really want to go all out on the rep-out sets, you should do it with week 3 (or wave C) since they will be the heaviest weights in the cycle.

you can also incorporate heavy singles into 5/3/1. lmk if you want more info on that so I can dig up the link.

 

[Serious]

Been sick for the last 2 weeks bruh, no gym but yeah I was still on that PHAT I can't leave her

Hope it's not too serious bro....

 

[-G$-]

the "+" indicates the rep-out sets. for week 1 (or wave a), it's 5+, 2nd week is 3+, 3rd week is 1+, then 4th is supposed to be a deload but I doubt you will ever do those considering you train during your vacation LOL

Wendler suggests leaving a rep or 2 on the table. If you really want to go all out on the rep-out sets, you should do it with week 3 (or wave C) since they will be the heaviest weights in the cycle.

you can also incorporate heavy singles into 5/3/1. lmk if you want more info on that so I can dig up the link.

yeah breh, if you have any links you think would be helpful please pass em along. you think it's worth checking out the actual book or the info on the interwebs should be sufficient. thanks again and in advance for anything additional you have for me.

 

[-G$-]

Thursday 2pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x8 warmup, 185x6x5
BW pullups: 10, 9, 9
Db rows against incline bench: 60#dbsx3x12
Hammer strength pull down: +90# per side 3x10 alternating pulls
Hammer strength row: +90# per side, 3x10 alternating pulls
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Incline bench bb front raises: 50x2x10
Lateral db raises: 15x2x12 (per side)



Friday 530am: Lower Body Hypertrophy Day
Squats Machine: +90#x8 warmup, +270#x2x5, +360#x2x5, +450#x2x5
Hack squat sled: +270x3x10
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x 10, 10, 9
Seated calf raises: 170x 10, 9, 9

 

[hawaii]

Here is info about incorporating singles:

5/3/1 and Singles: A Simple and Different Approach - JimWendler.com

and a link to the 5/3/1 powerlifting version book:

531 Powerlifting
@MMSex - maybe u can find a way to get that into the resources

 

[-G$-]

Saturday 2pm: Chest and Arms Hypertrophy Day
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 9, 8, 8
Decline bb bench: 185x 10, 10, 9
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 10, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9, 9
0Cable kickbacks: 20x3x12 (per side)



Sunday: off

 

[-G$-]

Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 6
Off the rack db rows (per side): 110#dbx3x7
Tbar rows: +135# 6, 6, 5
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x2
Weighted dips: bw+60# 9, 8, 7
Military Press: 95x8 warmup, 115x7, 135x 6, 5
Preacher curls: 95x 8, 7
Skull crushers: 95x 8, 8

 

[-G$-]

so i've decided i'm going to ride PHAT out until i move out of nyc (which should be by end of feb latest). while i'm still here i am afforded to ability to mostly keep up w a 5 day lift schedule so i may as well enjoy while i can. once i move out there is no way i'm going to be able to commute and keep up w 5 days any more. i'll then assess whether i can do 3 or 4 days of lifting more realistically, then apply the 5/3/1 program based on that schedule.

 

[-G$-]

Tuesday 330pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 295x1
Hack Squats: 225x7, 245x6
Deadlifts: warmup 225x8, 315x5, 365x4, 405x2
Stiff legged deadlifts: 225x7, 245x6
Standing calf raise: 245x3x8

had to shorten workout to catch dentist appt

 

[-G$-]

Wednesday 530pm: Cardio
30 mins interval sprints

 

[-G$-]

Thursday: off



Friday 5pm: Lower Body Hypertrophy Day
Squats Machine: +90#x8 warmup, +270#x2x5, +360#x2x5, +450#x2x5
Hack squat sled: +270x3x10
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x 10, 9, 9
Seated calf raises: 170x 10, 9, 8



Saturday 1pm: Chest and Arms Hypertrophy Day/Abs
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x3x8
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx2x10
Spider curls against an incline bench: 75x 10, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9
Cable kickbacks: 20x3x12 (per side)

Ab work:
3 sets cable work obliques
3 sets weighted crunches
3 sets leg lifts



Sunday 11am: Cardio
30 mins, interval sprints, treadmill



Monday 1pm: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 6
Pendlay Rows: 205x3x5
Db rows against incline bench: 80#dbsx3x7
Flat bb bench: warmup 135x8, 225x5, 275x3, 295x1
Weighted dips: bw+60# 9, 8, 8
Military Press: 95x8 warmup, 115x7, 135x 6, 145x4
Preacher curls: 95x 8, 8, 7
Skull crushers: 95x 8, 8, 7

 

[-G$-]

Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x4, 295x2
Hack Squats: 225x7, 245x6
Deadlifts: warmup 225x8, 315x5, 365x4, 405x1
Stiff legged deadlifts: 225x7, 245x6

i had to cut workout short again, things are already starting to get hectic. i'm moving out of nyc on feb 7 so i have to start packing and organizing . my workouts are about to take a major hit. i figure i'll get in what i can til i get settled in at the next temporary residence then refocus from there based on what i think i can actually manage as a realistic schedule.

 

[-G$-]

Wednesday: off



Thursday 430pm: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x12 warmup, 155x10, 175x9, 185x8
BW pullups: 10, 9, 9
Db rows against incline bench: 60#dbsx3x12
Hammer strength pull down: +90# per side 3x10 alternating pulls
Hammer strength row: +90# per side, 3x10 alternating pulls
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Incline bench bb front raises: 50x2x10
Angled db side raises: 20x2x10 (per side)



Friday 1030am: Lower Body Hypertrophy Day
Squats Machine: +90#x8 warmup, +270#x2x5, +360#x2x5, +450#x2x5
Hack squat sled: +270x3x10
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x 10, 9, 9
Seated calf raises: 170x 10, 9, 8