Deviation's Secret Public Log

[Deviation]

• Barbell Full Squat - 205.0x5
• Barbell Full Squat - 230.0x3
• Barbell Full Squat - 255.0x11 [new PR; 1RM 348]
• ---Max---
• Barbell Full Squat - 320.0x3 [new PR; 1RM 352]
• ---Assistance---
• Barbell Good Morning - 175.0x10,175.0x10,175.0x10,175.0x10,175.0x10

NOTES
Week 3 of 5/3/1. Onto the actual 5/3/1 part.

Prep
90% of my 1RM on squats is 270. So my lifts were 205 (75%), 230 (85%), and 255 (95%).

Work
My knees were killing me before I started. Not sure what the deal was. Even warmups made them ache. Work sets felt fine though?

My intention today was to max out since next week is deload. Not only did I destroy my previous 255 rep best, I also hit a new 1RM twice. Which give me a new problem. I need more plates. Good problem to have I guess. Time to scour Craigslist.

Skipped the squat portion of the assistance work. Figured it was my reward.

Thoughts
Last full weight week (next week is deload). Here's the summary for squats:
Starting 1RM: 320 (calculated)
Ending 1RM: 352 (calculated)

Not bad. Honestly I feel I could do 350 without an issue. There is definitely some strength gain. I'll take measurements at the end of the week. I played with the calipers I have. Not sure how anyone uses them by themselves. I'm somewhere between 18-22% from the two measurements I've taken. Pretty much all my fat is around my belly.

Now excuse my while I enjoy my Penn Station chicken parmasean sub and fries. Hey its still within my macros.

TODAY'S PUMP VIDEO

[decu68]

Nice work.

I need to get some calipers myself. Not sure where to pick them up but if cannot find locally I'm sure I can find some on Amazaon or Ebay. I'm guessing from online calculators, which are horrible by the way, that I'm around 20%. The only place really I carry any unwanted fat is on my lower back. Diet, cardio and exercise have not alleviated that and I think that this is just genetics. Hasn't stopped my from trying.

[Deviation]

Nice work.

I need to get some calipers myself. Not sure where to pick them up but if cannot find locally I'm sure I can find some on Amazaon or Ebay. I'm guessing from online calculators, which are horrible by the way, that I'm around 20%. The only place really I carry any unwanted fat is on my lower back. Diet, cardio and exercise have not alleviated that and I think that this is just genetics. Hasn't stopped my from trying.

Mine came free from bb.com. Cheap, but I guess they work fine. If I use this calculator: http://www.weightsnet.com/Misc/calculators.html I'm 13.6%. I know better than that. If ~14% looks like me, then I need a goal of 3%. LOL And I've got that "back fat" issue too. Annoying.

[decu68]

I ran the calculator and come up as 18.6926%. I want to get some calipers to get the real low down. Thanks.

EDIT: I used my actual measurement for my waist. I think too many people will enter their pant size and that would be incorrect. If i did that then at a 33 pant size I would be 10.5951%.

[Deviation]

I ran the calculator and come up as 18.6926%. I want to get some calipers to get the real low down. Thanks.

EDIT: I used my actual measurement for my waist. I think too many people will enter their pant size and that would be incorrect. If i did that then at a 33 pant size I would be 10.5951%.

Good catch. Didn't even think of that. 20%. That's more like it.

Ever find it odd that your actual waist size never lines up with pant size? I wear 34x32 jeans, but I measure at 37".

[decu68]

I know exactly what you mean, I wear 34x30 and my waist measurement is 37". I think they do that so people feel good about themselves. And 34" jeans fit loose however they do not come in 33" sizes. If I don't wear a belt than I can with some brands slip right out of them without undoing them. But sometimes the 34" is nice especially if eat too much and get bloated.

[Deviation]

• Warmup - 5 min run + floor work + 45x?, 95x?, 135x? bench press
• Barbell Bench Press - 185.0x5
• Barbell Bench Press - 215.0x3
• Barbell Bench Press - 235.0x5
• Barbell Bench Press - 255.0x2,245.0x1,220.0x7

NOTES
Week 3 of 5/3/1. Onto the actual 5/3/1 part.

Prep
90% of my 1RM on bench press is 235. So my lifts were 185 (75%), 215 (85%), and 235 (95%).

Work
Well I had all intentions of setting a maxing today. That sorta happened. There's lots of things I can blame this on lately. Work has been very stressful lately, I haven't been sleeping much, and yesterday's diet was about 500 cals short (thanks to work). But when it comes down to it, it's all on me.

I was attempting to use a new technique on the bench. I did quite a few warmup sets trying to get it down. I'm sure that had something to do with today's performance. I've noticed that as I try heavier weights both my bench and the J hooks hinder me somewhat. The J hooks are a pain in the butt to unrack from. They require you to go up ~2" then out. The bench is a FID (flat/incline/decline). So it's not as solid as a flat bench. Might have to add that to the Craigslist search.

Anyhow, I attempted 275. Wasn't happening. So I dropped 265 which I got unracked, but it felt uneasy. So I backed down to 255. Got a measly 2 reps. Tried 245. Got 1 rep. Said "fk it", tried 220. Only got 7 reps. I'm sure my general frustration level didn't help any. I ran out of time so that was where I left off.

Thoughts
Last full weight week (next week is deload). Here's the summary for bench press:
Starting 1RM: 274 (calculated)
Ending 1RM: 278 (calculated)

I don't fault the program at all. My bench press form is awful. I can't seem to find the right technique for myself. Maybe part of it is to blame on not benching on bench platform (I use my rack & FID bench)? I do need to work some assistance exercises into the overall routine. Who knows. I'll keep trying to see what I can figure out.

[Deviation]

"King Kong ain't got nothin' on me!" (name that movie )

• Warmup - 5 min run + floor work + 135x8x2
• Barbell Deadlift - 220.0x5
• Barbell Deadlift - 250.0x3
• Barbell Deadlift - 275.0x8 [new PR; reps not 1RM]
• Barbell Deadlift - 315.0x1,360.0x1 [new PR; 1RM 372]
• Hanging Leg Raise - 0.0x10,0.0x10,0.0x10,0.0x10,0.0x15

NOTES
Week 3 of 5/3/1. Onto the actual 5/3/1 part.

Prep
90% of my 1RM on deadlifts is 291. So my lifts were 220 (75%), 250 (85%), and 275 (95%).

Work
I warmed up with my regular overhand grip. I did give the mixed grip a few reps with 135 as well. First two sets weren't bad at all. I used overhand grip on those. The 275x8 set I switched to mixed grip. What difference! So much of a difference, I went to 315x1 with no issue. Decided to move beat my calculated 1RM (was 353) and did 360x1. That was a definitely harder to do. I felt so pumped I went for 370. Got part way up and had to put it back down. Guessing I was a bit sapped after the other work. Still I feel today was a win for me.

Thoughts
Last full weight week (next week is deload). Here's the summary for deadlift:
Starting 1RM: 348 (calculated)
Ending 1RM: 372 (calculated)

Not bad for basically 3 weeks worth of work. This program certainly seems to work. The beauty is the simplicity and progressing every week. I'll give a full summary tomorrow.

So in order to hit the higher weights I bought a couple 45lb plates. They are an odd design (Fitness Gear), but I thought "hey they should be the same diameter". I was wrong.



They are a good 3/4" smaller than a normal 45lb plate. Needless to say, these are going back. Time to dig through Craigslist.

TODAY'S PUMP VIDEO
Great song. The lyrics fit lifting days.

[Deviation]

• Warmup - floor work + 45x10x2 presses
• Barbell Shoulder Press - 60.0x5
• Barbell Shoulder Press - 65.0x3
• Barbell Shoulder Press - 75.0x15 [new PR; 1RM 112]
• Barbell Shoulder Press - 115.0x2,125.0x1,45.0x10,45.0x10,45.0x10 [new PR; 1RM 129]
• Chin-Up - 0.0x10,0.0x10,0.0x10,0.0x10,0.0x9

NOTES
Week 3 of 5/3/1. Final day.

Prep
90% of my 1RM on presses is 76.5. So my lifts were 60 (75%), 65 (85%), and 75 (95%).

Work
First two sets, as usual, weren't bad at all. Third set was pretty rough. I needed 13 reps to get a new PR. Made it to 15. Once I had that, I went to max out. Knocked out 115x2 which beat that new 1RM. Attempted 135 but failed. Dropped to 125 and knocked one rep out. Pretty happy with that.

Finished up with 45x10x3 and chins.

Thoughts
Last full weight week (next week is deload). Here's the summary for presses:
Starting 1RM: 85 (calculated)
Ending 1RM: 129 (calculated)

A 50% increase isn't hateful at all. That's just 3 weeks worth of work.

Final Thoughts on 5/3/1
The version of 5/3/1 is did is called "Boring But Big". It's nothing complex and consists of the main lift for the day + 5 sets of 10 reps main lift @ 50% + assistance exercise. It doesn't really get more simple than that. As simple as this version is, it still provides good results. The beauty of 5/3/1 is that the style can accommodate just about any goal. Bodybuilding, strength, etc, can all be set to work with this program.

After deload, I'll be starting another 5/3/1 cycle. Probably a different version. Still have to read the actual book. That should give me something to do during deload.

TODAY'S PUMP VIDEO

[Deviation]

• Warmup - 5 min run + floor work + 95x10x2
• Barbell Full Squat - 160.0x5
• Barbell Full Squat - 175.0x5
• Barbell Full Squat - 190.0x5
• Two Arm Kettlebell Swing - 20.0x20,20.0x20,20.0x20,20.0x20,20.0x20 [new PR; 1RM 33]

NOTES
Week 4 of 5/3/1. Deload.

There's not going to be much to report this week. Just deload and I'm off any pre-workout mix for the week as well.

I will say today I was crazy tired. I blitzed through this workout. Got my shake. Sat on the couch and fell asleep. Needless to say I made it work a bit later than normal.

Bought another brand of 45lb plate. Not real sure why they can't all be the same size. But I like these: http://www.bodysolid.com/Home/item.cfm?id=439 In fact, I wouldn't mind having more of them. The grips are perfect for using them in farmer's walk, holding during extensions, etc.. They are more expensive than traditional plates (paid $52 for each 45lb plate). Still going to try and score some from Craigslist...if people respond.

TODAY'S PUMP VIDEO
Big throwback for me. Love this song.