Fatter, Weaker, Slower

[Wylie Hubbard**]

Starting my third run through my modified 5/3/1. Figured this was as good a time as any to start a log. As of today, I'm 5'11 and 198lbs. I'm planning on getting down to 195lbs and then packing weight back on starting in December.


Monday 25 Aug 14
10 min warm up elliptical

Deadlift
315x3
335x5
355x5
385x12
225x4x10

Squats
3x5 245, 255, 265

Deficit Sit Ups 5x20


Tuesday 26 Aug 14
10 min warm up elliptical

Push Press
190x5
200x5
215x9
125x3x10

Close Grip Bench
175x3x5

Pull Ups
5x5, 6, 7 ,9, 5


Wednesday 27 Aug 14
Cardio
1.5 mile run
Elliptical 25 minutes 6 minute Tabata

Front Squat
185x3x5


Thurday 28 Aug 14
Warm Up

Bench
200x5
210x5
225x11
135x3x10

Incline
165x3x5

Croc/DB Row
75x12
85x12
95x10
105x18
70x15


Friday 29 Aug 14
Warm Up

Squat
305x5
325x5
345x8
205x3x10

Hang Cleans
195x5
205x5
215x5

Leg Curls
5x


Saturday 30 Aug 14
Cardio
10 min "sprint" on elliptical
Tabata cycle on elliptical
15 minute cool down


Sunday 31 Aug 14
Active Rest-trying to work out some soreness before tomorrow's deadlifts
20 minutes slow and easy on bike
20 minutes stretching and empty bar form work
25 minutes slow on elliptical

 

[Flash_Monsta]

Welcome to the logs.

 

[Wylie Hubbard**]

Thanks for the welcome.

 

[kxo]

welcome to the logs

Pull Ups
5x5, 6, 7 ,9, 5

what does that mean? did you really do 9 sets of pull ups? Are you really planning to cut 3 lbs (from 198 to 195), this is actually the deviation of my bodyweight^^

 

[Wylie Hubbard**]

welcome to the logs



what does that mean? did you really do 9 sets of pull ups? Are you really planning to cut 3 lbs (from 198 to 195), this is actually the deviation of my bodyweight^^

It means I was planning on doing 5x5 and adding weight, but instead I flaked out and went for some reps. So, 5 sets total. I guess I should change it to 1x5 1x6 etc.

I started back in the gym back on May 1st. I weighed about 211lbs. 195 was my goal at that point. So I'm just sticking with the plan. My weight fluctuates now between 198 in the morning (when I lift), to about 201 before I go to bed. I've been trying to slowly grind the weight down to prevent muscle loss.

 

[Wylie Hubbard**]

Actually, I've been weighing myself at the end of my workouts. I'm probably walking around at 200lbs fully hydrated.

 

[Wylie Hubbard**]

So, I weighed myself today and I was 201.8. Up almost 4 lbs from Friday. I'm assuming it has something to do with me being sick the week before last and getting really dehydrated. Walking everywhere when it's 105 outside probably doesn't help either. Scale could be a little wonky.

Monday 1 Sept 14
Warm up

Deadlift
345x3
375x3
405x10 PR
245x3x10

Squats
255x5
265x5
275x5

Deficit Weighted Sit Ups
x15
15lbsx15
25lbsx15
35lbsx15
45lbsx15

 

[Wylie Hubbard**]

Tuesday 2 Sept 14
Warm Up

Push Press
195x3
210x3
225x7

Close Grip Bench
3x8

Mix Press-First five reps strict OHP, last five reps PP
140x3x10

Pull Ups
x5
x5+10lbs
x5+20lbs
x4+30lbs
x10

Ate a chili bomb afterwards. A fresh burger covered in chili con carne.

 

[Flash_Monsta]

Impressive Push pressing, 102kg?
And congrats on the 10 rep Deadlift PR.

 

[Wylie Hubbard**]

Thanks.

102.2727272727kg

I'll probably swap my bench and pp days. I feel a lot weaker overhead the day after heavy deads. Lower back and hips are too fried to get a really strong/consistent drive.

 

[Wylie Hubbard**]

Wednesday 3 Sept 14
Cardio
1.5 mile run
Elliptical 35 minutes

Front Squat
195x5
205x5
215x5

Form work and stretching

 

[Wylie Hubbard**]

Thursday 4 Sept 14
Warm Up

Bench
205x3
225x3
240x9
145x3x10 Pause reps

Incline
145x3x8

Dumbell Rows
5x12

Weighed 200.5lbs

 

[Wylie Hubbard**]

Friday 5 Sept 14
Warm Up

Squat
325x5
345x5
365x5

Hang Cleans
205x5
215x5
225x8

Squats
225x3x10

Ham Curls
5x12

Weight: 200.5lbs

 

[Wylie Hubbard**]

Saturday 6 Sept 14

Cardio
Elliptical
10 minute sprint
5 minute cool down
5 minute tabata 20 sec sprint/10 sec rest
20 minutes steady low intensity

Hammer Curls 4x10
Calf Raises 4x25

Stretching and empty bar work

I think I'm done running outside. Air quality is shit and I feel my sinuses swelling after a quarter mile.

 

[ThinkGreen]

Some big lifting in here, nice work.

 

[Wylie Hubbard**]

Thanks for the words of encouragement.

Sunday 7 Sept 12

Active Rest
Elliptical
45 minutes very very light

Stretching and empty bar work

 

[Wylie Hubbard**]

Monday 8 Sept 14
Warm up

Deadlift
335x5
385x3
425x7

Squat Paused
265x5
275x5
285x5

Deadlift
265x3x10

Felt like shit, stomach has been fucked up. Grip was really weak for some reason. No chalk in the gym either. Tried going outside and rubbing dirt all over my hands but it wasn't effective. Left without doing any ab work. Strength wise, it wasn't a terrible day, but mentally this was my worst day at the gym since starting back up. Everything felt out of whack.

 

[Wylie Hubbard**]

Tuesday 9 Sept 14
Warm up

Bench
205x5
225x3
250x7
Felt really good. Left a couple in the tank.

Incline Narrow Grip
165x3x8

Bench
235x3x3

Rows
5x10

Pull Apart
3x12

 

[Wylie Hubbard**]

Wednesday 10 Sept 14

Cardio
Elliptical
10 minute sprint
5 minute slow
6 minute tabata 15 sec sprint/15 sec rest
14 minute slow progressive resistance

Form work & stretching

 

[Wylie Hubbard**]

I'm planning on running 5/3/1 until October 30th and then switching to either Schieko or the Cube Method. I've run scheiko before with good results, but I had never even heard of Cube until a couple of weeks ago.

Any opinions on Cube method? Looks like a simplified westside you could do at home.

http://storage.skynet-solutions.net/muscle-research.com/the_cube_method.pdf