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pbclax1
01-14-2011, 10:15 PM
Alright, time to get a log up and going. Here's a little background information on myself:
-Age: 19
-Height: 5'8"
-Weight: 177.5lbs
-BF %: About 18%

Some current pictures as of 12/29/10:
#1:
http://img836.imageshack.us/i/101yd.jpg/
#2:
http://img341.imageshack.us/i/102ge.jpg/
#3:
http://img827.imageshack.us/i/103ws.jpg/
#4:
http://img835.imageshack.us/i/104dz.jpg/
#5(terrible angle and lighting, either way not much lol):
http://img593.imageshack.us/i/106bw.jpg/

The pictures wearing the shirt I am going to compare to down the road wearing the same shirt to see how it has filled out. Another good way to judge progress I feel.

Currently I am a sophomore at the University of Florida. I also play on the lacrosse team there where I practice 3x a week in addition to my training. My most recent 1RM PR's are:
-Squat: 265lbs 12/8/10
-Bench: 205lbs 12/11/10
-Deadlift: Conventional: 315lbs10/22/10
Sumo: 315lbs 12/13/10
-Military Press: 135lbs 12/6/10

I have been running 5/3/1 since August and have seen awesome gains from it. Mainly running a boring but big style of assistance work. I like to split my goals up typically by yearly quarters but decided I am going make my goals for this time by the first trimester of the year. My goals right now to hit by the end of trimester 1 2011 (end of april 2011) are:
-2/3/4 plate Bench/Squat/Deadlift
-155lb Military Press

Feel free to subscribe to my youtube channel: http://www.youtube.com/user/pbclax1

pbclax1
01-14-2011, 10:15 PM
5/3/1 Cycle 5 Wave 1 Day 1 - Wednesday 1/5/11

MP
45x1x5
65x1x5
75x1x3
85x1x5
95x1x5
105x1x10 PR

Pullups
BWx9x3

BBB Inc DB Press
65x1x9 PR
55x1x6
45x1x8
40x1x7
35x1x9

Kroc Rows
55x1x10
70x1x10
80x1x13 PR

Weighted Dips
BWx1x7
BW+25x1x3
BW+35x1x2
Stopped here cause they felt like shit and sucked.

NOTES: Pretty much everything felt like shit. No videos. Gym was packed. I hate new years resolutioners. Had to clean the weight for MP's. Switching Kroc Rows for T-bar rows or something cause Kroc Rows bother my hip for some reason. Hope DL day is better than this!

pbclax1
01-14-2011, 10:16 PM
5/3/1 Cycle 5 Wave 1 Day 2 - Friday 1/7/11

Deadlift
135x1x5
155x1x5
175x1x3
185x1x5
215x1x5
240x1x15 PR Fuck yeah! Hit goal reps!
Would have been nice to have a vid, felt form was ok, but a vid wouldve been great.

BBB Rack Pulls
295x1x7 PR
275x1x7
245x1x10
225x1x10
205x1x10
Focus on form. Start a little lighter.

GHR
BWx3x5
BW+10x1x5
BW+10x1x10 PR
BWx1x10 PR

Hip Ab/Adduction
Somexsome

Shrugs
Fat Bar warmup
25'sx10
45'sx10
45's+25'sx5
Regular Bar
225x1x3 (ns)
255x1x8 (s)
295x1x7 (s)
315x1x12 (s) PR
225x1x12 paused (s) PR
135x1x27 (ns)

NOTES: Went in today determined. Hit my goal reps of 15 on DL, fuck ya! Need to focus on rack pull form. GHR felt good, hurt like shit! Shrugs felt heavy. No vids again cause gym was packed, line to get in! Luckily I was in before that happened! Also taking out shrugs, too much volume.

pbclax1
01-14-2011, 10:16 PM
5/3/1 Cycle 5 Wave 1 Day 3 - Sunday 1/9/11

Bench
45x10
75x5
95x5
110x3
115x5
135x5
155x8 Felt heavy...eh!

Pullups
BWx10x3

BBB DB MP
45x10 PR
45x10 PR
40x10
35x7
30x9

BB Row
45x10
95x10
115x10
145x6 PR
135x13 PR

Pinwheel Curls
20x6 L/R
25x5 L/R
30x4 L/R
35x3 L/R PR
25x6 L/R
-RP-
20x4 L/R TUT(3 sec)

NOTES: Bench felt crappy. DB MP felt pretty good. Pullups were tough as was BB Rows. Pinwheels hit the biceps well! Got to use my wrist wraps today on Bench and DB MP, no wrist pain after! Awesome! Not pleased with bench because previous PR was 11, but just gotta push on! Squat Tuesday!

pbclax1
01-14-2011, 10:16 PM
5/3/1 Cycle 5 Wave 1 Day 4 - Tuesday 1/11/11

Squat
95x5
125x5
145x3
155x5
185x5
205x8

BBB Leg Press (slow descent, pause at bottom)
3ppsx10 PR
2pps+quartersx10
2ppsx10
1pps+quartersx10
1ppsx10

DB RDL
15x5
25x5
40x5
50x6 PR
35x12 PR
I felt these were working my grip more than my hammies. Maybe should use straps next time?

BB Standing Calf Raise
Barx10
95x10
115x10
135x10
165x10
185x10
205x8
225x8
245x6 PR

NOTES: Squats felt heavy. Was expecting that though, first squat session since being back. PR with 205 is 12 reps. Just gotta make up for it next session. BBB leg press with a pause was tough. Great exercise for sure! DB RDLs I loved, make sure to feel the stretch in the hammies. Got a sick calf pump from the standing bb raises. Decent session. Gotta eat BIG to lift BIG!

Side Note: Will do my best to get vids when I can cause they are EXTREMELY helpful. Gym is still packed as shit lately. Hopefully it dies down soon!

pbclax1
01-14-2011, 10:17 PM
Got my TrueProtein order where I decided to pick up some MG's Powdered Muscle (which I get to use tomorrow, really excited) as well as Beta-Alanine. Just took about 2 grams of the Beta-Alanine and a few minutes after taking it I got this weird tingling sensation which went away after 10 minutes or so. I know this is normal, just thought it was pretty cool lol. Going to be using the MG to replace my gatorade powder mix, as that was a massive carb overload. The MG is much better macro wise with 44g carbs and 20g protein in two scoops.

Leg DOMS + lacrosse practice in 30 degree weather + sprints = SUCKS balls

pbclax1
01-14-2011, 10:46 PM
5/3/1 Cycle 5 Wave 2 Day 1 - Friday 1/14/11

MP
45x5
65x5
75x3
90x3
105x3
115x8 PR Hell yeah!

VID: http://www.youtube.com/watch?v=a_MJ2a5FsLc

Pullups
BWx6x4
BWx4x3

Inc DB Press (5x5)
50x5
60x5
65x5
70x5
75x2 PR

Kroc Rows
60x10 L/R
70x10 L/R
80x14 PR L/R

Dips
BWx8
BW+25x5
BW+35x4
BW+45x2 PR
BW+25x4

BB Curl
45x8
65x7or8
85x3
75x4
65x8
45x5 TUT (5 sec descent)

NOTES: MP felt great. Supposed to hit BWx10x4 pullups. Only got the 6x4 and 4x3. Inc DB Press felt good. Couldnt get the 75s up the first time with my left hand so that wasted alot of energy. Got them up and managed to hit 2 reps. Can definitely get more. Need to switch out kroc rows, they bother my hip. Dips still feel like crap. BB curls got a decent pump from. Good session overall.

DOA
01-14-2011, 10:54 PM
Try tucking you shoulders more on the MP. I have tried this and I feel much more power. Good job anyway on the progress.

pbclax1
01-14-2011, 11:08 PM
Tucking shoulders as in retracting the scapula like when you tuck your shoulders to arch for benching?

pbclax1
01-16-2011, 03:28 PM
5/3/1 Cycle 5 Wave 2 Day 2 - Sunday 1/16/11

Deadlift
135x5 DOH
155x5 DOH

VID: http://www.youtube.com/watch?v=z54ySqr8VC4

185x3 DOH
200x3 DOH
230x3 DOH
255x11 PR

VID: http://www.youtube.com/watch?v=Tm-tDSe_TdQ

Deficit DL (1 plate deficit)
185x3
205x5

VID: http://www.youtube.com/watch?v=oaG2c85SXZE

225x5 PR

VID: http://www.youtube.com/watch?v=3T4cmsj3kXw

GHR
BWx8
+10x7
+15x7
+20x8

VID: http://www.youtube.com/watch?v=uDW2wFPC6ZQ

+25x5 PR

VID: http://www.youtube.com/watch?v=ZvmbWRMY50U

Hip Ab/Adductions
somexsome

Plate Pinches
3-5'sx30sec
2-10'sx30sec
3-10'sx20sec PR
3-10'sx15sec
2-35'sx10sec PR both hand grip

NOTES: DL felt good. Really trying to dial in form. Deficit DL's suck but are definitely a keeper! GHR was brutal again, felt great though. HIp work is coming along. Plate pinches are great for grip. Another definite keeper. Pretty good session overall! Enjoy all the vids!

exmgtoo
01-16-2011, 07:13 PM
plate pinches are doing well.

you may wanna try hook grip next time you pull and see if you like it

pbclax1
01-16-2011, 07:39 PM
plate pinches are doing well.

you may wanna try hook grip next time you pull and see if you like it

Ive tried messing with hook grip but I feel my fingers are too short and I'm not able to really lock them in around my thumb, if that makes any sense.

pbclax1
01-18-2011, 08:15 PM
5/3/1 Cycle 5 Wave 2 Day 3 - Tuesday 1/18/11

Bench
45x10
75x5
95x5
115x3
125x3
145x3
160x8 PR Solid!

DB MP (5x5)
35x5
40x5
45x5
50x5
55x5 PR

BB Row
45x10
95x10
125x8
145x9 PR
115x20 PR

Pinwheel Curls
20x5
25x5
30x4
35x4 PR
20x10 TUT PR

Tricep Pushdowns
40x8
60x8
80x8
100x10 TUT PR
-RP-
50x12 TUT
-RP-
BWx7 Dips
-RP-
BWx3 Dips

NOTES: Bench felt good. Had to bench in a powerrack and the hooks are a bitch to unrack the weight. Took a shitload of effort getting the weight out and staying tight. Solid PR though! DB MP felt good. Nice PR. BB rows felt good, forgot chalk and had super sweaty hands, so a pretty good PR in my book. Dropset was brutal. Nice PR's on curls. Tricep hell at the end was sick.

No vids, gym was packed. Rush week for the frats so all the fags are trying to get 'huge' to get a bid into their frats. Had to wait 5 minutes atleast to get into the gym. Sucked.

pbclax1
01-21-2011, 05:50 PM
5/3/1 Cycle 5 Wave 2 Day 4 - Friday 1/21/11

Squat
45x10
95x5
125x5
145x3
170x3
195x3
215x6 or 7 Not sure, lost count, set sucked. Fuck me.

BBB Leg Press (slow descent; pause at bottom)
7platesx10 PR
6platesx10
5platesx10
4platesx10
4platesx10

DB RDL
30x5
45x5
60x5 (s) PR
70x5 (s) PR

Finisher - 50 reps with 135
135x25, 15, 10 PR

NOTES: Squat warmups felt great and then 215 felt like shit. Paused leg press was good as was RDL's. Decided to do a 50 rep squat finisher to end since squats sucked today. Goal is to hit 135x50 in one set eventually. Gym packed as hell again. No freaking vids, this is really pissing me off. Snapped some pics after though:

Drenched:
http://img256.imageshack.us/img256/8941/imag0027gp.jpg

Leg pump:
http://img440.imageshack.us/i/imag0028g.jpg/

http://img87.imageshack.us/i/imag0029ab.jpg/

pbclax1
01-23-2011, 03:23 PM
Day 1 - Sunday 1/23/11 - Heavy DL/Shoulders/Traps/Triceps

Sumo DL
135x8
225x5
275x1
295x1
315x3 PR

VID: http://www.youtube.com/watch?v=SJc90P8F4Dc

DB MP
40x5
45x5
50x5
55x5
60x6 PR

BB Shrugs
135x10 (ns)
185x8 (ns)
225x5 (ns)
265x8 (s)
295x10,10 (s) PR

Seated Close Grip Half Presses
Barx10
95x10
115x5
125x3,3 PR

NOTES: Sumo DL felt great. Got to use my belt! It rocks!! DB MP felt great and I hit a big PR. Shrugs were good as were the seated close grip presses, they didnt hit my triceps too hard though. May or may not use them again.

pbclax1
01-25-2011, 06:49 PM
Day 2 - Tuesday 1/25/11 - Heavy FS/Chest/Biceps/Back

Front Squat
Barx10
95x8
125x8 paused
145x5
165x3
185x6 PR Fuck ya!

Bench
45x10
95x8
115x5 paused
145x5
165x3
175x3 Tie PR
155x4 Not really sure why I did this...

BB Curl (short bar, dunno weight)
Barx10
+10psx10
+20psx10
+30psx2
+20psx5 TUT
+10psx10 TUT

BB Row
Barx10
95x10
125x8
145x8 (s)
165x8 (s)
185x5 (s) PR
135x22 (s) PR

NOTES: Solid session. Pretty happy with the front squat PR. Pressing felt weak today. Curls felt good, the TUT sets sucked. BB rows were solid as well. 135 dropset sucked. Good session, shitty weather, packed gym and no vids. Haha.

Spindler
01-26-2011, 04:21 PM
Day 1 - Sunday 1/23/11 - Heavy DL/Shoulders/Traps/Triceps

Sumo DL
135x8
225x5
275x1
295x1
315x3 PR

VID: http://www.youtube.com/watch?v=SJc90P8F4Dc

DB MP
40x5
45x5
50x5
55x5
60x6 PR

BB Shrugs
135x10 (ns)
185x8 (ns)
225x5 (ns)
265x8 (s)
295x10,10 (s) PR

Seated Close Grip Half Presses
Barx10
95x10
115x5
125x3,3 PR

NOTES: Sumo DL felt great. Got to use my belt! It rocks!! DB MP felt great and I hit a big PR. Shrugs were good as were the seated close grip presses, they didnt hit my triceps too hard though. May or may not use them again.

Hey mate, nice log. Looking good in the deadlift vid! More PR's to come! I couldn't help notice how awesome that bloke doing preacher curls behind you is . . . .

pbclax1
01-26-2011, 04:44 PM
Thanks man. I didnt even notice him, good eye lol.

pbclax1
01-28-2011, 07:29 PM
Day 3 - Squats & RDL, Shoulders/Traps/Triceps

Squat
Barx10
95x8
135x5
165x3
195x3
225x2
235x5 PR

RDL (using 25s)
Barx8
95x6
125x5
145x11 (s) PR

MP
Barx8
75x5
95x5
115x5
135x1 - Not a smart move, should have just done 125
125x3 PR

BB Shrug
135x10
185x8
225x20 paused (s) PR
135x35 (ns) PR

Skullcrushers
Barx10
+10psx10
+20psx5
+30psx5 PR

Finisher Squats - 50 reps with 145
25 - first 20 were TUT, no lockout
15
10 - 5 TUT -rest for second- 5 TUT
PR

NOTES: Fucking sick session. Great PRs on Squat and RDL. Stupid move on MP. Couldve easily had 125x5 if I hadnt done the 135. Great paused shrug PR. Skullcrushers both my elbows, gonna stick to other tricep exercises. Finisher set was awesome. Great PR and TUT was brutal! Awesome session overall!