***ocmfII's various log***

[-G$-]

@ocmfII I notice you seldom go up in weight with chest workouts (just looked at last 2 pages) is there a reason why? I am doing more dips and flies rather than bench presses because I dont want man breasts. Cool story tho bro

I'm following wendlers 5/3/1 template, there's a suggested progression for all the compounds.

 

[skeetsinternal]

I'm following wendlers 5/3/1 template, there's a suggested progression for all the compounds.

I dapped this. OK cool.

 

[-G$-]

Saturday 3pm: Cycle 1/Week 4/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
8 × 135
5 × 185
5 × 225
5 × 245

leg press
10 × 360
10 × 410
9 × 450

leg extension
10 x 190
10 x 190
10 x 190

leg curl
10 × 170
10 × 170
10 × 170

seated calf raise
10 x 170
10 x 170
10 x 170

hanging leg raises
10
10
10

conditioning, easy
25 mins, 2.5 miles, 6.0mph

 

[TLR Is Mental Poison]

Damn your hamstrings are beast mode. I can do ~210-220 on quad extensions but have never got past ~140 on hamstrings.

I dont know if you ever tried them but standing calf raises on this machine =

 

[-G$-]

i used to go heavier on the leg curl machine when i was doing power days on PHAT. i've definitely lost some strength all over, between sleeping less from the commute, my diet not being nearly as on point, and everything else. just have to accept my place in the rat race at this point in my life.

i used to do standing calf raises in the smith machine w a step block. position the block right under the bar, position the bar on my shoulders similar to squat position and really try to control the stretch downward and upward.

i'm starting my second cycle of 5/3/1 today and moving bench and military up 5 and squats and deads up 10. i said i would give it 3 full cycles and check my progress from there so i will stick w that. all in all i kinda dig the structure of the progression w the compounds but i don't necessarily love the suggested accessory work. i've had to tweak some of it myself because for example on squat day there was nothing additional for quads and nothing at all for calves. once i finished my third cycle i will re-evaluate and see if i'm going to switch routines.

 

[-G$-]

Tuesday 115pm: Cycle 2/Week 1/MP Day

foam roller- quads, calves, hams, back
various stretching

MP: 5 × 65
chins x 10
MP: 5 × 80
chins x 8
MP: 3 × 95
chins x 8
MP: 5 × 100
chins x 6
MP: 5 × 115
chins x 6
MP: 5+ × 135 (stuck at 5th rep, couldn't get anything additional )
chins x 6

dumbbell shoulder press
10 × 50#dbs
10 × 55#dbs
8 × 60#dbs

weighted dips
9 × +45#
9 × +45#
9 × +45#

face pulls
20 × 35#
20 × 35#
20 × 35#

barbell curls
10 × 65#
10 × 85#
7 × 95#


skipped conditioning and cardio again . i ran out of time and energy, legs were still really sore from saturday too. my diet has become an absolute shyt show, i'm definitely not getting enough protein. having a really hard time balancing this new schedule effectively w my workouts. i need to do better peoples!

 

[Carolina Slim]

Damn your hamstrings are beast mode. I can do ~210-220 on quad extensions but have never got past ~140 on hamstrings.

I dont know if you ever tried them but standing calf raises on this machine =

I like using that for breaking up three days of barbell squats. Weirdly enough, I get more DOMS in my quads from that than from regular barbell squats.

 

[TLR Is Mental Poison]

Depending on how you do them regular BB squats might hit your glutes more than your quads. I switch it up too.

 

[-G$-]

Thursday 415pm: Cycle 2/Week 1/DL Day

foam roller- quads, calves, hams, back
various stretching

deadlift:
5 × 150
5 × 190
3 × 225
5 × 245
5 × 285
5+ × 320

sldl
10 × 135
10 × 185
8 × 205

bent over rows
10 × 135
9 × 155
8 × 175

leg curls
10 × 170
10 × 170
10 × 170

capt chair leg raises
15 
15 
15 

conditioning, easy cardio
20 mins treadmill, 6.0mph 2 miles

 

[The ADD]

You have to be after these workouts

 

[-G$-]

You have to be after these workouts

ya know it's funny. since i've relocated, changed routines, fell off diet wise etc- everything new now seems more taxing. but the truth is my old PHAT routine had a lot more volume, and in all reality should have felt more exhausting. it's amazing when you can really see important proper sleep and diet are, even more so than the actual routine a lot of the time.

 

[-G$-]

Saturday 10am: Cycle 2/Week 1/BP Day

foam roller- quads, calves, hams, back
various stretching

bench press
5 × 135
chins x 10
5 × 135
chins x 8
3 × 165
chins x 8
5 × 180
chins x 7
5 × 205
chins x 6
5+ × 230
chins x 6

incline dumbbell bench press
10 × 75#dbs
10 × 80#dbs
8 × 85#dbs

blast strap push-ups/bosu ball pushups
10 / 8 
10 / 8
10 / 8

t bar rows
12 × 90
11 × 90
10 × 90

reverse flies
12× 115
11 × 115
10 × 115

 

[-G$-]

Tuesday 11am: Cycle 2/Week 1/Squat Day

foam roller- quads, calves, hams, back
various stretching

squat
5 × 135
5 × 155
3 × 175
5 × 195
5 x 210
5+ x 230 (only got 4, failed on 5th rep )

leg press
10 × 360
10 × 410
10 × 450

leg extension
10 x 205
10 x 205
10 x 205

leg curl
10 × 170
10 × 170
10 × 170

seated calf raise
10 x 170
10 x 170
10 x 170

capt chair leg raises
15
15
15

 

[hawaii]

just a bad day? if not, you almost surely programmed with too heavy numbers. Positive it's not uncommon to get 10+ reps on the 1+ week in the first cycle.

 

[-G$-]

just a bad day? if not, you almost surely programmed with too heavy numbers. Positive it's not uncommon to get 10+ reps on the 1+ week in the first cycle.

Busted. Ha yeah I don't know what made me do it but for some reason I went a little more aggressive on the first few sets before the last 2. Really should have just trusted the program but my ego was telling me "squat moar!" I should know better lol.