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  1. #331
    I Am JEFIT Legend Deviation's Avatar
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    Your welcome.
    Quote Originally Posted by decu68 View Post
    Well that isn't entirely true, I have my wife too but I don't bother her with too much stuff and she reminds me of this wanting in more.
    Completely understand that. Growing up with a single parent, you learn to fend for yourself pretty quick. I've had a hard time letting someone else help. Been married 7 years, together for almost 15 and I still have issues with it. Good thing she's understanding. LOL
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  2. #332
    I Am JEFIT Legend Deviation's Avatar
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    And here's the 5/3/1 spreadsheet: [url]http://bit.ly/M5M2EU[/url]

    As I mentioned in your log, if you have any ideas for it I'm all ears. It's pretty simplistic.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  3. #333
    I Am JEFIT Legend Deviation's Avatar
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    5-19-2012 - Press & Deadlift Day [WTF?]

    • Barbell Deadlift - 300.0x5
    • Barbell Deadlift - 340.0x3
    • Barbell Deadlift - 380.0x? [FAIL]
    • Barbell Deadlift - 365.0x? [FAIL]
    • Barbell Deadlift - 315.0x5
    • Barbell Deadlift - 225x15
    • Barbell Shoulder Press - 95.0x5
    • Barbell Shoulder Press - 110.0x3
    • Barbell Shoulder Press - 120.0x3
    • Dumbbell Bent Over Delt Raise - 25.0x12,25.0x12,25.0x12,25.0x12,25.0x12
    • Dumbbell Decline Bench Press - 25.0x12,25.0x12,25.0x12,25.0x12,25.0x12
    • Chin-Up - 0.0x15,0.0x10
    NOTES
    Week 3 of 5/3/1. Mesocycle #5.

    Work
    Damn that barbell felt heavy today. Late night last night + early morning really didn't help. Didn't even drink last night. 380 and 365 just weren't happening. Finished off with 315x5 and 225x15. Broke a sweat for sure.

    Really surprised I got 120x3. It was tough. Especially after deadlifts. Tried rear delt flys again. I must have improved my form since the last time (long time). Really felt the contraction in my shoulder and mid back. Tried out decline dumbbell presses. Felt this more in my shoulders than chest. Not a bad thing thought.

    Thoughts
    Wish I had more time today, but I had to cram Friday's deadlifts in today. Might get a run in tomorrow morning.

    If you don't have a copy of Strength Training Anatomy, I highly suggest you get one. [URL]http://amzn.to/KCbKTm[/URL] I was given a copy when I bought my bench a long while back. I refer to it pretty regularly for ideas and anatomy reference. The illustrations are priceless. Worth the $14.

    TODAY'S MOTIVATIONAL VIDEO
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  4. #334
    I Am JEFIT Legend Deviation's Avatar
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    05-25-2012 - ?

    Haven't logged this week. It's deload and really isn't all that exciting. I did come across a video I wanted to share though. Smitty from Diesel crew puts out some really great strength and conditioning videos from time to time. This time he posted a really great video on mindset.


    I've watched this video about 4 times now. Sometimes we just need a reminder of why we need focus. Time is something you'll never get back. Whether it's time with your family, time spent improving yourself, whatever. Spend it wisely.

    Got most of next cycle's routine planned out. I've been experimenting more this week (still light weights). Let's just say there's more 3x12 sets than before and it's now 6 days/week. I'm fairly confident in what I've put together. I'll share it with everyone shortly.

    Have a good holiday weekend. I'm off until Thursday.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  5. #335
    I Am JEFIT Legend Deviation's Avatar
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    I was off on my new starting weights.
    New weights (5/3/1 90% max):
    Squat ----- 315
    Bench ----- 240
    Deadlift ----- 330
    Press ----- 115

    Actual New weights (5/3/1 90% max):
    Squat ----- 320
    Bench ----- 270
    Deadlift ----- 340
    Press ----- 120

    The bench seems a little high. But it's carried over from two cycles back. Guess we'll see. Time to hit the sack and dream of a great squat day tomorrow.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #336
    Moderator OptikaNET's Avatar
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    No such thing as a "great squat day"!!!

    Squat days are always painful and full of effort...

    Kind Regards
    Dave

  7. #337
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    05-28-2012 - Squat Day

    • Barbell Full Squat - 210.0x5
    • Barbell Full Squat - 240.0x5
    • Barbell Full Squat - 275.0x12
    • Barbell Straight Leg Deadlift - 205.0x8,205.0x8,205.0x8 [new PR; 1RM 208]
    • Barbell Step Ups - 95.0x6,95.0x6,95.0x6
    • Standing Barbell Calf Raise - 185.0x20,185.0x20,185.0x20 [new PR; 1RM 260]
    • Run - 1.2mi | 11:30 | 9:35/mi | 155/175 avg/max BPM
    NOTES
    Week 1 of 5/3/1. Mesocycle #6.

    Work
    Woke up tired, but by the time I got ready I was pumped.

    Squats weren't bad. Cut off at 12 reps on the last set since I needed some fuel left for the rest of the workout. Went heavier on the SLDL and calf raises. Felt really good. Had a nice short run afterwards. Nothing special, but it did soak me with sweat. Really need to invest in a big fan.

    Thoughts
    First day with the revised routine. Not a huge change for squat day. Got all the above done in under an hour. So it's a keeper.

    Not changing up deadlift day much either. The biggest changes are on bench & press day and the addition of conditioning days (tues & thurs).

    And it looks like I'm going to be a dad again. I'll find out more later this week.

    T
    ODAY'S
    PUMP & MOTIVATIONAL VIDEO
    More Busta!

    Part 2 from ET. Good stuff.
    Last edited by Deviation; 05-29-2012 at 01:15 AM.
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  8. #338
    More Experienced than a Senior decu68's Avatar
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    Congrats on the dad thing.

  9. #339
    Experienced Member
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    Congrats mate!

  10. #340
    I Am JEFIT Legend Deviation's Avatar
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    05-29-2012 - Run

    Quote Originally Posted by decu68 View Post
    Congrats on the dad thing.
    Thanks. Should be interesting. My 3 year old gets spoiled a good bit by his grandparents. We'll see how this goes. LOL
    • Run - 1.96mi | 18:24 | 9:24/mi | 165/180 avg/max BPM | [URL]http://runkeeper.com/user/justindoles/activity/91480811[/URL]
    NOTES
    Week 1 of 5/3/1. Mesocycle #6.

    Work
    Quick outside run. Right knee was bugging me a little. Not sure why. It stopped after my run. Otherwise, not a bad run.

    Thoughts
    Wanted to get some more conditioning in. But when I got home my son was looking out his window waiting for me. So I ended calling it quits.
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