Evan's Get Strong Log

evansss · 03-15-2011, 11:32 PM

Ok folks. Its been awhile since I kept a journal, online at least, and I feel that since I just started what looks like a very promising program, I'd share my results with you all.

Age - 25
Weight - 240 +/- (4-5 lbs)
Height 5 10.5

Not going to share my current big three lifts because im not happy with them. However at best, which was only a few years ago: B:335 S: 405 D: 505. Im going to say though, there nowhere near there right now. Lets see how the 5/3/1 helps these.

evansss · 03-15-2011, 11:38 PM

WEEK 1
3/15/11
Military Press

Reps Weight
5 120
5 135
5 155

Assistance

Dips
25x10x3
BDWx9
BDWx8

Chinup

Reps
10 100 lbs assistance
10 100 lbs assistance
10 100 lbs assistance
10 110 lbs assistance
10 110 lbs assistance

Went pronated wide grip on the first three then switched it up to parallel to see how it felt. Like this much better for my shoulders and works my arms better, which was something I was worried about with this program.

So far so good. The main lift felt awesome, though I forgot you can hit more reps on your last set. I def had at least 3-5 more in me. The first two sets of weighted dips felt great and form was awesome. Last set, I started to break form so I threw the weight and kept form going for my last two sets. Focused on locking out, and going down all the way. Also tried to keep upright to prevent it from working pecs too much. The pullups have always been a problem for me, and the assisted ones felt good. Again, I kept form and made sure to go as far up as I could. I felt as if the parallel grips worked my shoulders better, so i think im going to start using those from the start. Will keep you guys updated!

Bluedog · 03-15-2011, 11:42 PM

Don't be embarrassed of your big 3. You lift what you lift no need to hide it

Not like anyone is going to take you less seriously because you don't bench 300 lbs anymore.

Hope you have a lot of success with this routine!

evansss · 03-16-2011, 10:05 PM

3.16.11

Deadlift
280x5
325x5
370x5

Assistance

Dimmel Deads
135x10x5

BB Rows
185x10/185x10/135x10/135x10/135x10

Preacher Bench
90x10x5

1 handed Gripper
70x12x3

Had a solid lift today. Felt extra strong on the deads, though once again I forgot that I could get a couple extra reps on that last set if I wanted. Not sure how many more I could have done though. Tried Dimmel deads for the first time, so I wanted to ask for those of you who have done it...what are the main goals of this exercise? As I saw and read, it seems like a regular deadlift except you dont extend past your knees and you try to pull the weight up in more of an explosive manner. By the time I got to BB rows my back was fried and I had to keep it light. Im trying to keep the fact that my accessory work shouldnt be too taxing in the back of my mind, though its hard. Had to throw in at least one exercise for just bi's though im sure I didnt need it. I like grip work as well and threw that in at the end just to eat some time up. My back is already feeling it and im sure tomorrow morning is going to be a world of pain

evansss · 03-18-2011, 05:06 PM

3.17.11

Bench
190x5/220x5/250x8

DB bench
50x15x5

Inc bench
135x15/15/15/12,3/15

Skullcrushers
80x15x3

Sup pushdowns
60x15x3

I'm really starting to like this program. Bench felt strong and I could have squeezed a few more reps on the last set of I had a spot. Kept the assistance work light, but I noticed since I was doing very high reps it was still a challenge for me and at one point on the incline and I had to rack the weight, pause and then finish my las two reps. I threw in 2 light Triceps exercises but I do not think it took away from the main lift in any way shape or form because I kept it very light. All in all a solid training session.

evansss · 03-20-2011, 05:26 PM

3.20.11

Squats.
XXX

Leg Press
360x15x5

Leg Ext. (plate loaded)
90x15x5

SLDL
135x15x5

Thought I had rested my quad enough to squat again, but as I began to warm up I felt it start to tweak a little bit. This happened only with about 135 lbs on the bar, so I decided that it was in my best interest to skip these and focus on the assistance exercises. Since I didnt squat all of my assistance work was a breeze, though I felt my knees buckle a little bit towards the end as I was doing SLDL's. Ive never had that happen before and its worrying me a bit. Anybody have any ideas as to what may be suddenly causing this to happen?

evansss · 03-21-2011, 11:13 PM

3.21.11

Milt. Press
130x3/145x3/165x8

Dips
25x10x3/25x6,0x4/0x10

Chins (assisted)

100x10x4/110x10

Shoulders felt strong today. Finally remembered that I can go to failure on my last set of milt. press. Banged out 8, but after 5 it was beginning to look more like a push press so I stopped. Felt stronger on the dips and I was able to squeeze out a 4th weighted set though i didnt hit 10 reps. I was pretty shot by the last set. Pullups seemed SLIGHTLY better, with better form, though I still needed to add assistance the last set. My goal is to slowly remove the assistance and hopefully one day do some weighted ones.

evansss · 03-25-2011, 12:31 AM

3.25.11

Deadlift
305x3/345x3/390x4

Dimmels
145x10x5

Cable Seated High Row
150x10x5

Preacher Curls
90x10x5

Gripper
75x12x4

Blasted my back today. Had a great set of deads, and I really think I could have squeezed out a couple more reps on my heaviest set at 390. The only thing is I dont want to screw my quad up even more as its been hurting, so im reluctant to really push myself 110%. Lifts are going up and I feel like im getting my strength back. Subbed out BB rows for the seated high cable rows just because i've never tried them before. I liked them a lot, and its reminds me how much easier cables are than heavy barbell compounds. I think I could have easily done the whole 300 lb stack but kept it light, and kept my form at 110%, elbows tucked and driving back as far as possible. Really felt it when i squeezed em. Gripper went up 5 lbs just for the hell of it. Gaining weight, but losing the ponch, so im gonna assume its some lean muscle mass.

evansss · 03-25-2011, 10:34 AM

oh btw, feel free to make comments on this routine. . . srsly guys i'd love some feedback...

anybody?

evansss · 03-25-2011, 09:06 PM

3.26.11

Bench
205x3/235x3/265x6

DB bench
55x15x5
Up 5 lbs

Incline
135x15x5
140x15/14/11/15/11,4

Overheads
90x15/15/12

Supinated pressdowns
70x15x3

03-15-2011, 11:32 PM	#1
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	Evan's Get Strong Log Ok folks. Its been awhile since I kept a journal, online at least, and I feel that since I just started what looks like a very promising program, I'd share my results with you all. Age - 25 Weight - 240 +/- (4-5 lbs) Height 5 10.5 Not going to share my current big three lifts because im not happy with them. However at best, which was only a few years ago: B:335 S: 405 D: 505. Im going to say though, there nowhere near there right now. Lets see how the 5/3/1 helps these.

03-15-2011, 11:42 PM	#3
Bluedog Member Join Date: Apr 2010 Posts: 125	Don't be embarrassed of your big 3. You lift what you lift no need to hide it Not like anyone is going to take you less seriously because you don't bench 300 lbs anymore. Hope you have a lot of success with this routine! __________________ Whether you think you can or you can't... you are right.

03-18-2011, 05:06 PM	#5
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	3.17.11 Bench 190x5/220x5/250x8 DB bench 50x15x5 Inc bench 135x15/15/15/12,3/15 Skullcrushers 80x15x3 Sup pushdowns 60x15x3 I'm really starting to like this program. Bench felt strong and I could have squeezed a few more reps on the last set of I had a spot. Kept the assistance work light, but I noticed since I was doing very high reps it was still a challenge for me and at one point on the incline and I had to rack the weight, pause and then finish my las two reps. I threw in 2 light Triceps exercises but I do not think it took away from the main lift in any way shape or form because I kept it very light. All in all a solid training session. __________________ My Log

03-21-2011, 11:13 PM	#7
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	3.21.11 Milt. Press 130x3/145x3/165x8 Dips 25x10x3/25x6,0x4/0x10 Chins (assisted) 100x10x4/110x10 Shoulders felt strong today. Finally remembered that I can go to failure on my last set of milt. press. Banged out 8, but after 5 it was beginning to look more like a push press so I stopped. Felt stronger on the dips and I was able to squeeze out a 4th weighted set though i didnt hit 10 reps. I was pretty shot by the last set. Pullups seemed SLIGHTLY better, with better form, though I still needed to add assistance the last set. My goal is to slowly remove the assistance and hopefully one day do some weighted ones. Last edited by evansss; 03-25-2011 at 12:26 AM.

03-25-2011, 09:06 PM	#10
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	3.26.11 Bench 205x3/235x3/265x6 DB bench 55x15x5 Up 5 lbs Incline 135x15x5 140x15/14/11/15/11,4 Overheads 90x15/15/12 Supinated pressdowns 70x15x3 __________________ My Log

03-15-2011, 11:38 PM	#2
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	WEEK 1 3/15/11 Military Press Reps Weight 5 120 5 135 5 155 Assistance Dips 25x10x3 BDWx9 BDWx8 Chinup Reps 10 100 lbs assistance 10 100 lbs assistance 10 100 lbs assistance 10 110 lbs assistance 10 110 lbs assistance Went pronated wide grip on the first three then switched it up to parallel to see how it felt. Like this much better for my shoulders and works my arms better, which was something I was worried about with this program. So far so good. The main lift felt awesome, though I forgot you can hit more reps on your last set. I def had at least 3-5 more in me. The first two sets of weighted dips felt great and form was awesome. Last set, I started to break form so I threw the weight and kept form going for my last two sets. Focused on locking out, and going down all the way. Also tried to keep upright to prevent it from working pecs too much. The pullups have always been a problem for me, and the assisted ones felt good. Again, I kept form and made sure to go as far up as I could. I felt as if the parallel grips worked my shoulders better, so i think im going to start using those from the start. Will keep you guys updated!

03-16-2011, 10:05 PM	#4
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	3.16.11 Deadlift 280x5 325x5 370x5 Assistance Dimmel Deads 135x10x5 BB Rows 185x10/185x10/135x10/135x10/135x10 Preacher Bench 90x10x5 1 handed Gripper 70x12x3 Had a solid lift today. Felt extra strong on the deads, though once again I forgot that I could get a couple extra reps on that last set if I wanted. Not sure how many more I could have done though. Tried Dimmel deads for the first time, so I wanted to ask for those of you who have done it...what are the main goals of this exercise? As I saw and read, it seems like a regular deadlift except you dont extend past your knees and you try to pull the weight up in more of an explosive manner. By the time I got to BB rows my back was fried and I had to keep it light. Im trying to keep the fact that my accessory work shouldnt be too taxing in the back of my mind, though its hard. Had to throw in at least one exercise for just bi's though im sure I didnt need it. I like grip work as well and threw that in at the end just to eat some time up. My back is already feeling it and im sure tomorrow morning is going to be a world of pain

03-20-2011, 05:26 PM	#6
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	3.20.11 Squats. XXX Leg Press 360x15x5 Leg Ext. (plate loaded) 90x15x5 SLDL 135x15x5 Thought I had rested my quad enough to squat again, but as I began to warm up I felt it start to tweak a little bit. This happened only with about 135 lbs on the bar, so I decided that it was in my best interest to skip these and focus on the assistance exercises. Since I didnt squat all of my assistance work was a breeze, though I felt my knees buckle a little bit towards the end as I was doing SLDL's. Ive never had that happen before and its worrying me a bit. Anybody have any ideas as to what may be suddenly causing this to happen?

03-25-2011, 12:31 AM	#8
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	3.25.11 Deadlift 305x3/345x3/390x4 Dimmels 145x10x5 Cable Seated High Row 150x10x5 Preacher Curls 90x10x5 Gripper 75x12x4 Blasted my back today. Had a great set of deads, and I really think I could have squeezed out a couple more reps on my heaviest set at 390. The only thing is I dont want to screw my quad up even more as its been hurting, so im reluctant to really push myself 110%. Lifts are going up and I feel like im getting my strength back. Subbed out BB rows for the seated high cable rows just because i've never tried them before. I liked them a lot, and its reminds me how much easier cables are than heavy barbell compounds. I think I could have easily done the whole 300 lb stack but kept it light, and kept my form at 110%, elbows tucked and driving back as far as possible. Really felt it when i squeezed em. Gripper went up 5 lbs just for the hell of it. Gaining weight, but losing the ponch, so im gonna assume its some lean muscle mass.

03-25-2011, 10:34 AM	#9
evansss Senior Member Join Date: Mar 2011 Location: Westchester, NY Posts: 585	oh btw, feel free to make comments on this routine. . . srsly guys i'd love some feedback... anybody?

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