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Wintermule
09-02-2009, 10:42 AM
Weight around 165. About 8-9% bf. Will post pics later. Finding out my weights now.

Monday

Deadlift:

135 x 10
225 x 5
315 x 2
365 x 1
385 x 1
405 x 1 (will post vid later, not the best form but I got it. looks like I hitched but I really didn't)

Straight Bar Curls:

77 x 10 (short bar)
67 x 10 (short bar)
67 x 10 (short bar)
45 x 10 (long bar)

Weighed the short bar at 27.

Seated Calf Raises

1 plate x 12
1 plate x 12
1 plate x 12


_____


Tuesday

Military Press (to clavicles):

45 x 10
95 x 5
115 x 3
135 x 4 ---> 147 max

Dips

x10
x10
x10

Did em slow. The only exercise I feel in my chest. Love em, haven't done em for a while. Will hopefully go up fast in strength again.


Dumbbell Rows

70 x 10
70 x 10
70 x 10

Face Pulls

27.5 x 10
32.5 x 10
37.5 x 10

My shoulders are pretty messed up. I do them with the retracted scapula and bicycle grip I think it's called. These are easy but my shoulders hurt when I do em. Hoping to get em up.

I also jumprope before each workout. Pretty crappy jumproping but I'll get better.


Gonna go for 315 squat on thurs.

Gonna have to end up finishing the ebook tonight. Definitely before Monday lol.

Otsemobor
09-02-2009, 01:29 PM
great lifts dude especially deads and military all tha best with ur trainin

Wintermule
09-03-2009, 08:07 PM
405 dead: http://www.youtube.com/watch?v=hqcg71urM3

Looks hitched or whatever, it's not. I'm aware the form is pretty shitty, oh well.

5/3/1 - Squats


Squats

45 x 10
135 x 6
205 x 1
225 x 1
275 x 1
295 x 1
315 x 1
325 x 0

So the idiot that was supposed to be recording 295 ****ed the video up. Then I put on 315 and told him to record it and he took a picture instead like a dumb****. The picture looks like I'm quarter squatting it, but it was definitely below parallel. Kinda weird how my deadlift max is exactly 4 plates and my squat is exactly 3 plates, possibly a mental thing lul. I dunno. Fairly sure I could've got like 325 if I specifically warmed up for it. 315 was hard but not superhard. But I'll say 315 is my max. Good form too.

My warmup was pretty weird too. Oh well. 3 plates ftw.

http://i28.tinypic.com/2q1e7v9.jpg

ATG Front Squats

135 x 10
135 x 10
135 x 10

DB Curls

45 x 6
40 x 8

Why not?


Benching tomorrow. I got 225 at one point but stopped doing it for a while. Got 160 x 9 a while ago. Sigh. Probably around 205 atm. We'll see. I doubt I'll hit 225 again. But a 4-3-2 would be awesome.


also, I found out today that I have a neighbor who walks a tortoise on a leash. The tortoise will grow to be 3-4x bigger than it is now, and end up being about 80-100 pounds. How awesome is that.

My buddy and said tortoise:

http://photos-g.ak.fbcdn.net/hphotos-ak-snc1/hs225.snc1/7225_1095392958729_1643755919_320806_6033373_n.jpg

vid of said tortoise:

http://www.youtube.com/watch?v=20gtWyDr104

It was fast as hell too.

Vodkilis
09-03-2009, 11:35 PM
subbed a dub dub in my rub a dub tub.

Billsterl
09-04-2009, 10:55 AM
man record your videos with a digital camera


sick turtle there, when it's fully grown, you guys should feast on it

Wintermule
10-31-2009, 02:27 PM
Deadlift:

135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
365 x 6

Leg Press

8 plates x 10
6 plates x 15

Some supersets of reverse lat pulldowns and seated cable rows.

Wintermule
11-03-2009, 10:32 AM
Bench Press

Warmup:

45 x 15
95 x 8
135 x 5
165 x 2

Working Set:


185 x 7 + 1 assist
205 x 1

Bad idea to do the forced rep and 205, wrecked my shoulders and messed up the rest of the workout.

Incline DB Bench

60 x 8
60 x 8

Weighted Dips

x10
25 x 10
45 x 7

Tricep Pressdowns

50 x 14

Got 15 but the 15th rep was horrible.

Shaun1990
11-03-2009, 10:39 AM
Damn! Nice deadlifts!

LiftingAddict
11-03-2009, 01:51 PM
Good deadlifts bro!

PokLim
11-04-2009, 07:30 AM
that's cute.

Wintermule
11-04-2009, 10:33 AM
Squats

Warm ups:

45 x 10
95 x 8
135 x 5
185 x 3
225 x 1

Working Set:

275 x 5 [+2 reps]



Leg Press

Warm ups:

90 x 20
180 x 10

Working Sets:

365 x 20 [+50 pounds, +5 reps]
455 x 11 [+50 pounds, +1 rep]



Lying Leg Curls

Warm ups:

40 x 8
80 x 10

Working set:

130 x 15 [+5 pounds, +4 reps]


Need to start doing calves on this day.

Wintermule
11-09-2009, 08:45 AM
Thursday

Military Press

45 x 10
95 x 5
115 x 1

135 x 6 (to clavicles)


Close-Grip Decline

165 x 8
165 x 8
165 x 10


Weighted Dips

x 8
+45 x 6
+45 x6
+45 x 6
+45 x 6

Some tricep work.

Wintermule
11-09-2009, 08:46 AM
Friday

Deadlifts

135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1

405 x 2


Dumbbell Row

100 x 10
100 x 10

Grip gives out first.


Seated Rows

90 x 12
120 x 12
150 x 12


Did a bunch of bicep volume with a buddy

Wintermule
11-09-2009, 09:38 PM
Chest/Abs



Flat Bench Press

Warm Up:

45 x 15
95 x 8
135 x 5
165 x 1
185 x 1

Working sets:

205 x 4 + 1 light assist [+20 pounds, -3 reps]
135 x 15

Weighted Dips

x 10
45 x 8 [+2 reps]
65 x 6 [+20 pounds]
65 x 6 [+20 pounds]
65 x 6 [+20 pounds]


Cable Flies

15 x 10
20 x 10
25 x 10
30 x 10
35 x 10 [+5 pounds, added set]

Bodyweight Bar Dips

x20 (wide grip)
x14 (close-grip)

Hanging Leg Raises

x 10
x 15

Wintermule
11-10-2009, 06:38 PM
Legs

Morning Weight: 172.4 [+.8 pounds]



Good stuff.
Squats

Warm up:

45 x 10

135 x 5
185 x 3
225 x 1
275 x 1

Working set:

295 x 5 [+20 pounds]

EST 1RM: 332 (+17 pounds)

So solid. All were way below parallel. Face red as ****, face set in rage, goood ****. Some big dudes had gathered around and got me to go for the fifth which I nailed somewhat easily. 3 plates for 5 next week? I'm thinking so. I'll see if I can get a vid.


Leg Press

Warm up:

4 plates x 10
6 plates x 5

Working sets:

405 x 6 [-5 reps...uhh]
315 x 20

Don't know what happened here...my warmup was a lot different so maybe that's it? Plus I'm assuming that my legs were raped from a 20 pound squat increase.

The thing is with high rep sets, the weight forces me up the seat, so that I go from a completely seated position to being forced to go up more on the seat, which takes out more and more range of motion higher I go. But it still raped quads, so good ****.


Lying Leg Curls

Warm up:

40 x 8
80 x 8

Working set:

140 x 16 [+10 pounds, +1 rep]

Good stuff.


Seated Calf Raises

1 plate x 10
1 plate x 10
1 plate x 10

Felt like I was about to cramp up. I wonder what's up...I don't think standing calf raises make em cramp up so I'll start doing those on a smith machine standing.

DOA
11-10-2009, 06:48 PM
no man it is the seated motion that makes them cramp up no matter how low my weight is i feel it cramp up on the back of calf just belowe the knee. you to?

Wintermule
11-10-2009, 09:08 PM
Yeah. But it didn't use to be like this until the last month or so. And when I do leg extensions now I ALWAYS get calf cramps.

Wintermule
11-11-2009, 04:47 PM
Weight: 172.4

Decline Close-Grip Bench Press

LT: 165 x 8, 165 x 8, 165 x 10
TT: 175 x 8, 185 x 7, 205 x 4


Overhead Dumbbell Extensions

LT: N/A
TT: 30 x 20, 60 x 10

Felt like a twinge in my lat so I stopped, was hurting. Felt better after I stopped. I've done this before but not recently really.

Skullcrushers

LT: never did before
TT: 65 x 6, 55 x 8

Wow really weak.


Tricep Pressdowns

don't really remember. Most I did was 65 x 8 I think.


BB Curls

LT: N/A
TT: 65 x 8, 85 x 8, 65 x 10

Really weak for me. Never had an arm day before where I did biceps after triceps though.


Machine Preacher Curls

LT: N/A
TT: 40 x 8, 60 x 8, 70 x 6, 135 x 7 (both arms)

BostonFan
11-11-2009, 04:49 PM
good pushin bud. Those overhead tricep extensions always seem like they are screaming for a pulled muscle lol

Wintermule
11-12-2009, 04:07 PM
Shoulders

Morning Weight: 174.4 [+2 pounds]



Good stuff.

Standing Military Press

Warm up:

45 x 10
95 x 5
115 x 3
135 x 1


Working set:

145 x 5 [+10 pounds, -1 rep]

EST 1RM: 163 (+6 pounds)




Seated Dumbbell Press

50 x 8
55 x 8
60 x 6

Haven't done these in a while, and would always go parallel. Felt much better in the delts when I went all the day down until dumbbell touched shoulders.

Dumbbell Side Raises

20 x 12
25 x 8-10 (don't remember)
20 x 15


Cable Side Raises

10 x 10
10 x 10
10 x 15


Face Pulls

50 x 10
57.5 x 10 +7.5 pounds]

Wintermule
11-13-2009, 04:17 PM
Back

Weight: 174 [-.4 pounds, oh well]


Deadlifts

Warm ups:

135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1

Working set:


405 x 4 [+2 reps]

EST 1RM: 442 (+25 pounds)


Dumbbell Row

Warm ups:

40 x 10
70 x 8

Working sets:

100 x 12 [+2 reps]
100 x 20 [+10 reps]

I've gotten x20 before but that was with a fresh back and without a working set before that. Used chalk this time so didn't have to set it down.


Lat Pulldowns

130 x 10
150 x 8 (close-grip)
150 x 6 (wide-grip)

Some PR probably.


Hammer Strength Low Rows

Warm ups:

1 plate + 10 x 10
2 plates x 8

Working sets:

3 plates x 10
3 plates + 25 x 6

Right arm, the 6 reps weren't all full range. And ugh, this would pull me back and smash my nuts into the inconveniently placed support beam. Haven't done these in a while, I was struggling with 2 plates and a 25 I think.


Then did some somewhat light sets of behind the neck pulldowns with some buddies.

Wintermule
11-15-2009, 04:55 PM
Chest/Abs



Flat Bench Press

Warm Up:

45 x 15
95 x 8
135 x 5
185 x 2
205 x 1

Working sets:

225 x 3 [+20 pounds, -1 rep]


Feels good man. benching again thursday instead of military press, will go for 225 x 5.

Incline Barbell Bench



135 x 12
155 x 9
135 x 12

Unsure of how much of a PR but I haven't done these for a while.


Weighted Dips

x 10
45 x 8
80 x 5 [+15 pounds. -1 rep]
70 x 7 [+5 pounds, +1 rep]



Cable Flies

20 x 12 [+2 reps]
25 x 12 [+2 reps]
30 x 12 [+2 reps]
35 x 12 [+2 reps]

Wintermule
11-17-2009, 04:24 PM
Legs

Morning Weight: 173.8 [sigh]



So I got a video of squats...then when I came back I saw the back of my phone was gone (it had been left behidn in my locker) and when I hit "okay" to record, the battery popped out a bit and the phone turned off...no vid.

Squats

Warm up:

45 x 10
135 x 5
185 x 3
225 x 3
275 x 1

Working set:

315 x 4 [+20 pounds, -1 rep]
225 x 12 (very deep)


EST 1RM: 344 (+12 pounds)

All good form, all deep, way below parallel.


Lying Leg Curls

Warm up:

40 x 10
80 x 10

Working set:

165 x 9[+25 pounds, -7 reps]

Did these before leg press because the two leg press machines were being used. This is a lot less disappointing than I thought because I thought it was 150 next time. 25 pounds is solid to drop 7 reps. I farted in the middle of this and then right after my neck cramped then my hip cramped, and I burst out laughing. Kind of ****ed me up.


Leg Press

Warm up (note: weight does not include sled):

315 x 10

Working sets:

405 x 20 [+9 reps]

So my workout partner had the machine back a little more so I lost maybe an inch or two of range of motion. Still felt solid. And I didn't slid up the machine seat this time so overall my range of motion was consistent unlike usual.

Also on the last five reps I grinded them all out to get done with it (was gonna only do 15 but I decided to man up) then I passed in and out of consciousness the last couple reps. Then a huge exertion headache hit me at the end and I crawled out of the machine in and out of consciousness for a bit. Kinda annoying that everyone kept asking me if I was fine. Then I got a nosebleed.

Fun times. <3

Wintermule
11-17-2009, 04:24 PM
Shoulders/Biceps

Morning Weight: 176.2 [+2.4 pounds]




Good stuff.

Standing Military Press

Warm up:

45 x 10
95 x 5
115 x 3
135 x 1


Working set:

150 x 5 [+5 pounds]

EST 1RM: 169 (+6 pounds)


Seated Dumbbell Press

Last Time: 50 x 8, 55 x 8, 60 x 6
This time: 60 x 8, 65 x 4 + 1 to parallel, 65 x 4, 60 x 7

Usually go down all the way. for the 65 x 4 + 1, that + 1 was just down to parallel.


Bent DB Side Raises

35 x 8
40 x 8
45 x 8

Pretty bad form. lulz. Most I've done was like 20 x 25. I never do these.


Cable Side Raises

15 x 10 [+5 pounds]
15 x 8[+5 pounds, -2 reps]
10 x 12


One-Arm Machine Curls

60 x 10
80 x 8
95 x 5
80 x 7

Not sure how much of a PR and don't really care.


Cable Curls

57.5 x 8
57.5 x 8
57.5 x 8

Again, don't care about how much of a PR, if any.


Hanging Leg Raises

x10
x10
x10
x10
x12

On the 12th one, big quad cramp, ****in sucked.

Wintermule
12-03-2009, 04:18 PM
Shoulders - 5/3/1

Military Press

45 x 10
95 x 5
115 x 3
135 x 9

EST 1RM: 174 [+5 pounds]

Push Press

155 x 1
185 x 1
205 x 1
215 x 0

Confident I could get 225+ fresh.


Dips

x20

Chest was too sore. Was gonna go for 5 sets but it woulda been allll chest.

Side Dumbbell Raises

20 x 15
20 x 15
20 x 20

Obviously moving up to 25 next time.


Handstand Pushups for the lulz

7 then lost balance. was against a wall, feet came off and I fell backward. could've gotten 10-12 at least.


Face Pulls

57.5 x 10
65 x 10
72.5 x 8

Don't really know how much of a PR.

tallthing
12-20-2009, 01:59 PM
:killtheimu:

hai dere.

nice lifts mang.

Wintermule
01-11-2010, 10:53 AM
o hai.


Saturday:




Back

Weight: 176.8


Deadlifts

Warm ups:

135 x 5
225 x 3
315 x 1
365 x 1

Working set:


405 x 3

Not a PR but I fixed my form tremendously. Surprised I didn't pick up the fourth though.


Pendlay Rows

Warm ups:

135 x 8
185 x 5

Working sets:

225 x 8
225 x 8
225 x 10

Third set, the last four or so were more like deloaded barbell rows.


Lat Pulldowns

Don't really care about these.

Preacher machine curls, both hands, then one hand at a time to failure, then immediately do the one-armed weight with both hands to failure. Feels good man.

Can't wait to bench later. I've been doing dynamic bench the last two weeks so I'm curious to see how many I can pump out with 215. At least 6 is the goal, hoping for more like 8.