Space Pilot 3000

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

Thanks for stopping in to check things out...now let's get down to business. I've been lifting since Dec08 with ups and downs in regards to results, but with a consistent love of the iron. Last time I tested, my maxes were sitting at 335/260/400. Since Dec10 I've done 7 abbreviated mesocycles (usually skip wave D) of a 5/3/1 variation, have been screwing around for the past couple of week, and now I'm starting back up with the 5/3/1 triumvirate. So far it has been the most productive training program I've followed, outside of my newbie gains, so I hope that will continue while I try and lose more BF. :hungry:

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

4-24-11

5/3/1: Triumvirate

C1WA

B. Squat
180x5
205x5
225x5

Lunge
15,15,15,10,10

Leg Curl
15,8,8

Getting back into the swing of things. Going from free squats to box squats for a while, so weights are starting low enough to use good form. I'm trying to keep my stance a little more narrow than a typical box squat to see if it has a good carry over. Lunges trashed my VMO and glutes. :twitch:

[KGMike Middleweight Member Find all posts View Profile Close KGMike]

Thanks for stopping in to check things out...now let's get down to business. I've been lifting since Dec08 with ups and downs in regards to results, but with a consistent love of the iron. Last time I tested, my maxes were sitting at 335/260/400. Since Dec10 I've done 7 abbreviated mesocycles (usually skip wave D) of a 5/3/1 variation, have been screwing around for the past couple of week, and now I'm starting back up with the 5/3/1 triumvirate. So far it has been the most productive training program I've followed, outside of my newbie gains, so I hope that will continue while I try and lose more BF. :hungry:

Wow, our similarities are uncanny. Lifting around the same length and around the same lifts and I think similar age as well. It's a shame I am soo much better looking:first::hysterica

your text colour choices suck though.


:overana:

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

Green and purple are where it's at. With the black background, holy shit, my 3 favorite.

[vkk Banned Find all posts View Profile Close vkk]

Hello heavenly blessed beauty whose inner beauty and beauty is simply divine and everlasting...


in.

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

That was beautiful, in a disturbing way.

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

5/3/1: Triumvirate

C1WA

Bench
(NG)
180x5
165x5
205x6
(WG)
225x1
235x1

Pause DB Bench, Hammer Grip
65x12,11,8,8,8

Inverted Rows, Hammer Grip/Chains
BWx8x5

[YOUTUBE]http://www.youtube.com/watch?v=DaR338uJ_l0[/YOUTUBE]

Moved in my grip on bench and it lowed the reps more than I figured it would. I take that as a good sign that I can make some progress on it, unless my diet is finally tanking my strength. :rain: I went WG for a couple singles to see how my wrist would react. So far so good, but it still feels a little off.

I figured out a better way to do the chain inverted rows as I was doing them (using 2 chains for longer "handles"), but still plan on getting some pvc pipes to use as grips so I don't need the...*cough* gloves. :hysterica

[JohnCaesar Intense Muscle Competitor Find all posts View Profile Close JohnCaesar]

Nice gloves...

Okay, that was awkward.

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

Nice gloves...

Okay, that was awkward.

Thanks. I was just watching Madonna - Lucky Star and figured it worked for her...

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

5/3/1: Triumvirate

C1WA

SLDL
220x5
250x5
285x8

GMs
135x12x5

Abs


[YOUTUBE]http://www.youtube.com/watch?v=lpNMSlLR8b4[/YOUTUBE]

Treating GMs as more of an assistant lift (as they are) rather than going heavy. I'm using them to hit the hamstrings and lower back, while getting some hit drive to help with squats. Did janda situps for the first time, and even though they didn't feel like much, I was cramping almost right away. Nasty little bastards. :drama:

[lhart6272 Heavyweight Member Find all posts View Profile Close lhart6272]

you know its kinda fucked as i reas your post i hear frye's voice narrating,

so why stiff legs instead of regular deads?

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

Heh. I normally sumo deadlift, but I'm using SLDL for a few cycles to strengthen my hamstrings and lower back.

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

5/3/1: Triumvirate

C1WA

Incline Bench
115x5
130x5
150x10

Dips
BWx12,12,12,10 (maybe one more set of 12, lost track/didn't record)

Chins
BWx5,5,4,4,3

Using a closer grip on bench. This lift has always been a weakness (70lbs less than flat), so I'm going to try and fix that. With the different grip and the incline there is a huge dead zone near my chest, so hopefully this will lead to the development of some power when that gets straight.

Going lower on dips and all the way down to a stop on chins. Trying to fix a bunch of form issues and imbalances the next few months.

[Andrew_s Lightweight Member Find all posts View Profile Close Andrew_s]

5/3/1

C1WC

Squat
205x5
230x3
260x5

Squat (form work, singles)
225x1x6
245x1x2
265x1
285x1
295x1
(added knee sleeves/support)
300x1
315x1

Planks

[YOUTUBE]http://www.youtube.com/watch?v=BGJglI_Ym5A[/YOUTUBE]


I had pretty bad form on my work sets today, so I did a bunch of singles and tried various stances. I dislike going over 3 reps on squats, no doubt. I'll be sticking with the 5/3/1 that's been good to me, but I have a good idea how I'll be changing squat day to make some improvements so I can get over 350. This'll be my only log, and I'm going to concentrate on it and make sure I'm consistent with it. No more lapses, heh.

[CJ Hartley Intense Muscle Competitor Find all posts View Profile Close CJ Hartley]

If your working on form IMO I would be suggesting you use lighter weight with more reps to get the form locked down, instead of singles with increasingly heavier weight.