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Thread: 5/3/1 log

  1. #91
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    was real sore today from basketball game last night so took off. squats tomorrow

    diet:
    calories:2711
    fat: 112g
    carbs 210g
    protein 220g

  2. #92
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    ****** workout, 2 less reps than I wanted. Still sore as **** especially my right hip and lower back. I took a hard foul and hit the deck pretty hard weds night and it must be from that. So flexibility was pretty bad but still hit depth on all reps at least. You can see inbetween my last 3 or 4 reps I moved my right foot attempting to find a comfortable solution. Oh well bad workouts will happen.

    Squats:
    warm ups
    200x3
    225x3
    255x6 (3+) http://www.youtube.com/watch?v=ouEWCIPiM_k

    Pause squats - 2 count: might be my favorite exercise just murder love it
    185x5x5

    Leg Curls seated
    225x3x10

    Diet:
    2574 calories
    101g fat
    232g carbs
    194g protein

  3. #93
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    Do you use the valsava maneuver at all? I notice you are exhaling after every rep, which kind of defeats the purpose of a belt.

  4. #94
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    Have no clue. Do u have a link by chance that I can take a look at?

  5. #95
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    What up DLee!? I was just looking through your log because I'll probably be starting the 5/3/1 routine Monday then I saw BK's VM post so I decided to look into it. Here's a link with some info: http://www.sportsandpt.com/index.cfm...0520/pid/10347

    It seems to be anti-VM, so I'm not sure if BK is particularly for/against it. But if you wanna explain your stance a little more BK, I'm definitely interested!

  6. #96
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    The valsalva maneuver is where you inhale as much air as you can and hold it for the entire lift. Obviously, you are only going to do this for the heavier sets. It can take some practice to hold it for an entire set of 3 reps. You have to be careful though and not black out under the weights. If you exhale during a heavy set then you will lose tightness and you will not be as stable.



    You should really only do this for mainly bench, squats, and deadlifts and other compound lifts. Again, only on the heavier sets.

    Make sure you start your lift immediately after sucking in and holding your breath. Dont be alarmed if you see some stars at times.

    Make sure to push your abs hard against the belt when doing squats and deadlifts. THe belt should be pretty tight

  7. #97
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    what's up CW, welcome

    I'm honestly not sure what my breathing pattern is never considered it. You get such conflicting info from people over the years that I kind of just ignored it.

    Will pay attention now and see what I'm doing

    I'm def using the belt in my squat tho whether I'm using the VM or not because they feel way more solid/tight with the belt on. I'm certain I'm not using it well on DLs tho as you can see in my last DL post I'm still playing around with that.

    Thanks for bringing this up

  8. #98
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    definitely my best ever set of bench press and had a spotter who didn't even lean over just let me go thank the lord. Best leg drive I've ever had felt amazing

    bench press:
    warm ups
    150x3
    170x3
    190x11 (3+) PR!

    Incline Bench:
    145x10
    145x9
    145x8

    Cable crunches:
    200x3x15

    Some rope and V-bar pushdowns and done.

  9. #99
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    Quote Originally Posted by DLeeicious View Post
    what's up CW, welcome

    I'm honestly not sure what my breathing pattern is never considered it. You get such conflicting info from people over the years that I kind of just ignored it.

    Will pay attention now and see what I'm doing

    I'm def using the belt in my squat tho whether I'm using the VM or not because they feel way more solid/tight with the belt on. I'm certain I'm not using it well on DLs tho as you can see in my last DL post I'm still playing around with that.

    Thanks for bringing this up
    Just start by doing it on your sets of 3 and 1, even if they arent your last sets of the day. Just dont try holding your breath on a set of 10 though.

  10. #100
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    ^^^ Tried it for my sets of 3 today and it definitely helped, will def do it moving forward for sets of 3 or less

    Lower back was real stiff today still from my bball game last week. Sucked and I had to take it pretty easy but no big deal hopefully will feel 100% soon.

    DL:
    warm ups
    240x3
    275x3
    305x6 (3+) felt real heavy but form was good just didn't want to push it with my back sore

    lat pulldowns:
    150x3x8

    then some quick bicep stuff and done

    diet: must be missing something here wasn't even hungry and only ate:
    2100 cals
    93g fat
    150g carbs
    167g protein

    have to be missing something there but maybe not

  11. #101
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    Diet yesterday

    2217 cals
    92g fat
    160g carbs
    187g pro

    weird how low I was again not hungry either

  12. #102
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    Jul 2008
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    OHP:
    warm ups
    110x5
    120x3
    135x5 (1+)
    95x10
    95x9

    Shrugs:hold at top
    185x10
    235x10
    235x14

    Arnolds:
    45x2x10
    45x8

    Cable Crunch:
    200x3x15

    Diet:
    2678 cals
    110g fat
    203g carbs
    220g protein

  13. #103
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    good workout today squats felt great

    squats:
    warm ups
    210x5
    240x3
    270x7 (1+) PR!

    2 count pause squat:
    195x5x5

    leg curls:
    240x3x10

    cable crunches
    200x3x15

  14. #104
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    Next Cycle:

    OHP: 150
    Week 1: 100x5, 110x5, 125x5+
    Week 2: 105x3, 120x3, 135x3+
    Week 3: 110x5, 125x3, 140x1+

    Squat: 300
    Week 1: 195x5, 225x5, 255x5+
    Week 2: 210x3, 240x3, 270x3+
    Week 3: 225x5, 255x3, 285x3+

    Bench: 215
    Week 1: 140x5, 160x5, 185x5+
    Week 2: 160x3, 175x3, 195x3+
    Week 3: 160x5, 185x3, 205x1+

    DL: 355
    Week 1: 230x5, 265x5, 300x5+
    Week 2: 245x3, 285x3, 320x3+
    Week 3: 265x5, 300x3, 335x1+

  15. #105
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    Jul 2008
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    Diet has been the same pretty much every day, right around 2,700 just maintaining weight with this but activity has been down. Guessing I'm close to 3k maintenance with normal activity.

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