5/3/1 log

[DLeeicious]

Diet:
calories 2675
protein 202g
carbs 256g
fat 95g

[DLeeicious]

Off day from lifting. Diet =

2340 calories
89g fat
217g carbs
170g protein

+ whatever I eat/drink at the bar which won't be a ton

[DLeeicious]

Squat:
warm ups
185x5
215x5
240x10 (5+)

Pause Squats:
185x5
185x5
185x5

Leg Curls seated:
225x3x10

Diet:
2745 calories
123g fat
232g carb
185g protein

[DLeeicious]

so annoyed spotter completely ****ed up my final set. I said "I am going for 12 shouldn't need any help thanks". At the 10th rep he starts pushing the weight up with me. WTF? So I got 9 reps plus 5 half reps I'm just gonna call it the 12 I was shooting for for tracking purposes. God how hard is it to just not touch the ****ing bar

bench:
warm ups
135x5
160x5
180x12 (5+)

incline bench:
145x10
145x8
145x6

dips:
3 sets of 10 bodyweight

some tricep pushdowns and cable crunches then ran a mile and out

[FlakeyFool]

When I used to train at public gyms, people would always **** up. I absolutely hate when people put their hands underneath the bar and say its all you.

[DLeeicious]

When I used to train at public gyms, people would always **** up. I absolutely hate when people put their hands underneath the bar and say its all you.

Yep. About a year ago when my bench max was probably 200 tops I went for a set of 185 (got 3 reps at this weight the time before) and this dude spotted me and I threw up 8 reps "all me" and was like holy **** what a great set!

That's when I learned "all you" is usually like 75% you lol

[ewing]

When I used to train at public gyms, people would always **** up. I absolutely hate when people put their hands underneath the bar and say its all you.

I agree completely. Spotters always piss me off. I want no help until i need it and then as little as possible.

Anyway, what is a private gym? Is your gym like invite only?

[DLeeicious]

Feel way better about DL form. I think the main problem was my belt was too tight and wasn't allowing me to get low enough at setup and was also pushing me forward. A guy I really respect on bb.com pmed back and forth with me and said everything looked great pre-belt and suggested to loosen it and he was spot on. Loosened the belt a notch and put it a little higher and it was awesome. A few of the reps look awkward thanks to the ****ing hex plates hate those so much and am strongly considering buying some bumper plates to bring. So anyways hoping as I go heavier I don't ever revert back to the horrible 1rm form last week.

DL:
warm ups
225x5
255x5
290x9 (5+) http://www.youtube.com/watch?v=YYTRNfSPdzk

DB Rows:
100x3x10

Lat Pulldowns:
140x3x8

bicep stuff and gone.

oh also tried both conventional and sumo and just can't do either comfortably. if I'm going to DL it has to be at that width which may seem awkward to some but to me pulling conventional is the most awkward thing ever my body just isn't built for it

[DLeeicious]

diet yesterday:

calories 2604
fat 96g
protein 190g
carbs 250g

[BKdoubleStacker]

your form will definitely be tougher to compose as the weights get heavier.

Deadlift looks improved...your lockout (hip extension) looks like a weak point, though its a bit hard to judge from one angle off a video

[DLeeicious]

^^^ never even thought about lockout will take a look at it thanks

diet for the day:
Calories 2687
131g fat
212g carbs
175g protein

[Stamina]

If I haven't said this before, I'll say it now....nice job on the diet numbers! You are very consistent!

[DLeeicious]

If I haven't said this before, I'll say it now....nice job on the diet numbers! You are very consistent!

thanks man. It sounds weird but as you know even with diet practice makes perfect. Over time I've learned how to eat different things every day and still have them equal close to my goal numbers

Only things I eat every day: 2 bananas, 2 apples, 1 orange, **** ton of broccoli and green beans, 2 scoops protein. Everything else is totally different day to day and I just make it fit

[DLeeicious]

OHP:
warm ups
100x3
115x3
130x5 (3+) wanted 6 here, bad last rep could have had it

BB Shrugs: 2 second hold
235x3x10

Arnolds:
45x3x10

Cable Crunch:
200x3x15

Was kind of pissed at my OHP numbers compared to when I did starting strength (worked up to 130x3x5 in SS) and was wondering why they were so far behind and then I remembered my ROM is full now compared to 90 degrees back then so that makes me feel better. Probably could do a decent amount more if I didn't bring the weight all the way down to my chest.

[DLeeicious]

diet yesterday, not sure if the macros or cals are screwed up but one thing I found online was 56g fat, 120g carbs, 94g protein and 902 calories which obv doesn't add up so may have eaten 400 calories more or less p/c/f oh well:

2854 calories
114g fat
350g carbs
233g protein