Miked8c's log: 300 and Beyond

[miked8c]

I wouldnt say I do ATG but I definitely get parallel at the least. And I plan on keeping this program while I cut, however I will be cutting at a very slow week, probably pound a week. Hopefully steadily cutting will negate the strength loss.


But a deload shouldn't be hurting me, if anything it should be bringing me back stronger.

 

[ghettostudmuffin]

I'm on the second week of my second 5-3-1 cycle and I do actually notice a drop off in strength when I come back into the gym from disuse for 2 weeks.

BUUUUT, the cns has had it's chance to recover so as the intensity goes up each week I keep getting stronger.

5-3-1 really feels like a mini-powerlifting cycle to me. I come back after 2 weeks from not hitting an exercise and it's a little stiff, but I pull the same reps as the previous cycle on the first workout back. The second week so far lifts have been going good and I should be pr'ing np on the 95% sets of week 3 and this is with the massive workload increase from my new job.

I really like the flexibility of the program. My last squat day all I did was squats. I didn't have the juice to do leg press and lunges or whatever. Tuesday I did deadlifts and was happy with my performance and did some "ok" calf raises and called it good. Basically doing the I ain't doing jack shit assistance plan when I just don't have the energy.

Today's workload was pretty reasonable so I'll likely hit barbell press, seated db press and db shrugs because I think the energy is there. I also no I can sleep in saturday plus have sunday off so I may be good to also add in leg press with the squats.

I also love how you can do the 4 day a week version if you can recover from it which is what I was doing while unemployed or the 3 day version which is what I'm doing now.

It's a great program. I fully expect to be doing 50+ more pounds for reps on squat and dead and 25+ for bench and press in 6 months time which is very good progression.

I don't know why people think that's slow. Dual factor 5x5 progression only looks at gaining 5-10lbs over the course of an 7-9 week cycle once you're past the beginner stage.

Keep it up man. I think if you keep the weight loss slow you can maintain and even gain strength.

 

[miked8c]

Yeah I am debating going to 3 days a week. I'll see how I feel after the deload.

 

[miked8c]

Military Press Day
125x5
140x3
155x7
Wow, Impressed myself with these badboys, last week I got 150x6. Must be the bullnox I took before the workout

Incline Bench

165x6
165x6
165x5
160x5
My incline sucks.

Kind of worried about beginning my deload week, I don't want to take that much time off from benching. I am only doing it once a week, kind of sucks. Instead of taking a deload week could I instead do a week of board press or something?



Time to go maw down some food.

 

[Tblock1]

Military Press Day
125x5
140x3
155x7
Wow, Impressed myself with these badboys, last week I got 150x6. Must be the bullnox I took before the workout

Incline Bench

165x6
165x6
165x5
160x5
My incline sucks.

Kind of worried about beginning my deload week, I don't want to take that much time off from benching. I am only doing it once a week, kind of sucks. Instead of taking a deload week could I instead do a week of board press or something?



Time to go maw down some food.

yeah it does cadet. LOl jk man! I kind of want to do some incline benching I think mine is pretty weak too. Seems like it would help my military press out. As for the deload week, I would just do it.

 

[JDid23]

hell of a military day bro. i'm sure the incline was hindered by the military- don't worry about it

 

[miked8c]

Deadlift
280x5
315x3
355x14
265x10x2
255x10
Before this workout I took my first scoop of 1MR, it has 300 mg of caffeine, 4 cups of coffee. I downed it in three minutes, my mind was running a mile a minute I was too focused. I pounded through 355, each rep was good aside from the last 2 where I had to reset my grip. I turn around after my set and see 2 out of the four power racks just staring at me, I probably just repped out for 14 what they could not even do as a 1RM. They had the "What the fck are you on face".

My lower back was pumped it took me 5 minutes to deload the weights, I could bend down for no longer than 5 seconds at a time before I got a charlie horse.

Instead of having a deload bench day on thursday I think I will set the Jhooks up and do some half bench and go for 315 on the bench.

 

[SouthernLord]

Nice deads!!!!

I'll do some high rep back off sets sometimes and they make me feel almost high afterwards. It's a hell of a feeling

 

[Tblock1]

Nice deads!!!!

I'll do some high rep back off sets sometimes and they make me feel almost high afterwards. It's a hell of a feeling

wow yeah same man strongest endorphine rush ever was when I repped 315. I literally felt high it was pretty awesome.

Great work mike now I'm going to have to catch up

 

[NBAfan#21]

Deadlift
280x5
315x3
355x14
265x10x2
255x10
Before this workout I took my first scoop of 1MR, it has 300 mg of caffeine, 4 cups of coffee. I downed it in three minutes, my mind was running a mile a minute I was too focused. I pounded through 355, each rep was good aside from the last 2 where I had to reset my grip. I turn around after my set and see 2 out of the four power racks just staring at me, I probably just repped out for 14 what they could not even do as a 1RM. They had the "What the fck are you on face".

My lower back was pumped it took me 5 minutes to deload the weights, I could bend down for no longer than 5 seconds at a time before I got a charlie horse.

Instead of having a deload bench day on thursday I think I will set the Jhooks up and do some half bench and go for 315 on the bench.

Good work on the deadlift. What was your 1 rep max before you started the program??