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Old 02-01-2011, 10:49 PM   #326
Doug Funnie II
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Re: Doug's Ultimate G-Flux Log

2-1

5/3/1 Squat- 45x5x2, 154x5, 198x3, 242x3, 252x5, 272x5, 286x8
Sumo Deadlifts- 242x10x3
Standing Calf Raises- 3 sets of 15
Leg Extensions- "80"x12x3
Seated Calf Raises- 3 sets of 8
Weighted Planks- +45lbs x 40 seconds, +70lbs x 40 seconds

Squats were sloppy. I had wanted to get 10, but my back wasn't staying in extension. Sumo deadlifts were tiring and hell on my hands.
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Old 02-04-2011, 08:27 AM   #327
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Re: Doug's Ultimate G-Flux Log

2-3

5/3/1 Bench- 45x10x2, 95x5, 135x5, 165x5, 180x5, 190x10
Incline DB Bench- 65sx 10, 9, 11
DB Lateral Raises- 3 sets
Wide Grip Cable Row- 3 sets
Heavy Plate Shrugs- 3 sets
DB Skull Crushers- 30sx8x3
Incline DB Curls- 2 drop sets
Overhead Triceps Press- 2 sets

Very happy with the bench. Overall a pretty swole workout.
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Old 02-05-2011, 03:50 PM   #328
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Re: Doug's Ultimate G-Flux Log

2-5

5/3/1 Deadlift- 155x5, 199x5, 243x5, 287x3, 329x3, 349x3, 369x5
Low Box Squat- 45x5x2, 135x5, 185x3, 225x2, 245x6x4
Leg Extensions- "100"x12x3
Calf Raises- 3 sets
Swiss Ball Leg Raises- 25, 20, 15
Random glute activation stuff

Left one in the tank on deadlifts. Might do some kettlebell swings and situps later.
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Old 02-05-2011, 04:32 PM   #329
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Re: Doug's Ultimate G-Flux Log

You might be interested in that core article by Mike Robertson that I posted a link to in my log today. Good stuff imo.
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Old 02-06-2011, 02:21 PM   #330
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Re: Doug's Ultimate G-Flux Log

I'll check it out, thanks.

2-6

5/3/1 Press- 45x10, 65x8, 88x5, 108x3, 115x3, 123x8
Press Grip Bench Lockouts- 135x7, 185x4, 205x8, 6, 5 right into 135x12
RD Flyes- 15x3
Light Behind Head Pulldowns- 15x3
Rickshaw Shrugs- 12x5
Cable Row- 12, 10, 8
EZ Bar Curls 3 sets
Skull Crushers 3 sets
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Old 02-07-2011, 08:44 AM   #331
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Re: Doug's Ultimate G-Flux Log

That core article was good. I'll have to implement some of the things he suggested.

Also I don't think I can keep up with 5/3/1 4 days a week. The thought of squatting tomorrow is terrifying, and my shoulders are already starting to feel worn out. Gonna cut back to 3 days a week as suggested and try to muster up a bit more WIM for my accessory work.
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Old 02-12-2011, 09:18 AM   #332
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Re: Doug's Ultimate G-Flux Log

2-11

5/3/1 Squat- 45x5x2, 135x5, 185x3, 225x3, 255x2, 275x3, 290x3, 300x6
Sumo Deadlifts- 264x8x3
Calf Raises- 3 sets
Leg Extensions- 110x12x3
Weighted Planks- +90lbsx40seconds, 35seconds

I'm really not liking 5/3/1 for squats. Considering I did 325x5 about 3 months ago, my performance recently has been super disappointing.
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Old 02-12-2011, 06:55 PM   #333
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Re: Doug's Ultimate G-Flux Log

Do you think you could make something work on 2 times a week? Have you looked at the "with singles" template or the new version of the program with flip-flopped weeks?
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Old 02-13-2011, 01:17 PM   #334
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Re: Doug's Ultimate G-Flux Log

I'm box squatting as deadlift assistance and I was hoping that would be enough to help with squats, but I think I need to be full squatting every 3-4 days or so. Just checked out the "with singles" template and it's interesting. My squat form tends to be better if I do some heavy singles before my work sets, so I'm going to try that for the rest of this cycle. Maybe on my 5/3/1 day I'll do something like:

255x5
290x3
335x1
345x1
355x1
315xMax

I might just go back to SS/TM for that lift though. Although if my bench and deadlift are going up, I don't care too much if my squat is stalled, since its relatively strong compared with the other 2.
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Old 02-13-2011, 07:46 PM   #335
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Re: Doug's Ultimate G-Flux Log

2-12

Pullups- 5 sets of 8

2-13

Warmed up with some 500m rows and some broad jumps. Average jump was around 10 feet I think (assuming our indoor track lanes are the standard 4 feet). I feel like I could maybe get 11 in some nike frees and some practice. I feel like that's decent?

5/3/1 Bench- 45x10x2, 95x6, 135x5, 160x3, 170x2, 180x3, 190x3, 200x6
Incline DB Bench- 70sx9, 8, 7
Shrugs- 3 sets
OH Triceps Extensions- 2 drop sets
EZ bar curls- 2 strip sets

Will do some band pull aparts and triceps stuff later. Maybe some abs too.

Bench was disappointing. Not sure what the problem was.
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Old 02-13-2011, 11:03 PM   #336
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Re: Doug's Ultimate G-Flux Log

When you have a 10 foot broad jump I imagine you will be close to dunking.

Tim Tebow's vertical was 38.5" and his broad jump 9'7" at the combine last year.

http://www.fftoolbox.com/nfl_draft/2...lts.cfm?pos=WR

(you can check through the diff measurements at diff positions. some o-lineman benched 225 45 times lol)
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Old 02-14-2011, 08:32 AM   #337
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Re: Doug's Ultimate G-Flux Log

Yeah I realized after I posted that the standard way of measuring is probably the distance from where your toes are at takeoff to where your heels are at landing. I was basically doing sets of 3 jumps with ~ 5 seconds between jumps and trying to get across all 8 indoor track lanes. I generally landed a bit past the center of the final lane on my last jump so covering around 30 feet measuring toe to toe. Toe to heel I was probably just under 9 feet on average.
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Old 02-16-2011, 08:24 AM   #338
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Re: Doug's Ultimate G-Flux Log

2-15

I rarely drink caffeine, but I had a coffee and a bowl of oatmeal right before leaving work so I was feeling pretty good. Decided to work up to a new max since it was the third 5/3/1 workout anyway and I haven't maxed in about 3 months.

5/3/1 Deadlifts- 154x5, 220x4, 264x3, 309x5, 344x3, 383x1, 419x1, 441x1 (pr), 383x4
Deficit deadlifts off a 4" box- 220x10x3

Didn't have time to do anything else. 441 was not that bad; bar speed off the floor was decent and grip is legitimately no issue whatsoever at these weights. Rep slowed down a bit around the knee area but was never really close to failing. Could probably make 450, but I'll just do another couple 5/3/1 cycles and hopefully get 463 in a couple months.
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Old 02-16-2011, 09:18 AM   #339
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Re: Doug's Ultimate G-Flux Log

You strong bro
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Old 02-18-2011, 12:15 AM   #340
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Re: Doug's Ultimate G-Flux Log

nice!
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Old 02-18-2011, 08:58 AM   #341
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Re: Doug's Ultimate G-Flux Log

My erector spinae have been sore as hell, definitely due to the deficit deadlifts. Since apparently I'm unconditioned in that movement, I'm going to make those my primary deadlift assistance for the time being.

I'll probably press tonight and squat tomorrow. I think it's already safe to say that I won't be coming back to 5/3/1 for squat/bench/press, but it is the money for me for deadlifts.

I might just go back to the Texas Method for squats, and then autoregulate for whatever benching/pressing I do. Either that or I'll run another smolovjr cycle for bench.
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Old 02-18-2011, 09:22 PM   #342
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Re: Doug's Ultimate G-Flux Log

2-18

5/3/1 Press- 45x10x2, 65x5, 85x5, 100x5, 115x3, 130x5
Press Grip Bench Lockouts- 135x8, 185x6, 205x4, 225x3x5
Pullups- BWx10x3
Rickshaw Shrugs- 8x5
DB Curls- 3 max sets
Band Triceps Extensions- 5 max sets

Shoulder was bothering me a bit during the press and the bench. Probably could've done 6-7 on the press at 100%. Gonna ice my shoulder for the next couple hours now.
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Old 02-20-2011, 09:54 AM   #343
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Re: Doug's Ultimate G-Flux Log

2-19

Squats- 45x5x2, 154x5, 198x3, 230x3, 260x2, 275x5x3
Leg Extensions- 120x12x3
Hanging Leg Raises- bwx10x3

Gonna do some KB work and swiss ball situps today.
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Old 02-20-2011, 04:43 PM   #344
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Re: Doug's Ultimate G-Flux Log

2-20

Decided to actually go to the gym instead of just working out at home.

RDLs- 110x10, 154x10, 198x10, 220x10x3
Hang Power Snatches- up to 110
Oblique Crunches- 10x3
Back Extensions- 15x3
Pallof Presses- 8x3
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Old 02-21-2011, 08:28 AM   #345
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Re: Doug's Ultimate G-Flux Log

Absolutely. The leg press in my gym has been broken for about 2 years so I usually look for some lower body movement that I'm comparatively weak in and I'll do it as assistance until I'm no longer weak at it. I've done it with hamstring curls, barbell hip thrusts, front squats, and now leg extensions.
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Old 02-24-2011, 09:39 AM   #346
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Re: Doug's Ultimate G-Flux Log

2-23
Upper Body Volume

Bench- 45x15x2, 95x12, 115x10, 135x8, 155x6, 175x5, 185x5, 195x6, 185x5, 175x8
Pullups- BWx5, +25x5x3, BWx5 (then 2,2,2,2,2 myo reps)
Incline DB Bench- 75sx8, 75sx5, 65sx6
DB Flyes- 12x3
Wide Grip Cable Row- 12x3
EZ Bar Curl Strip sets- 77, 67, 57, 37
Band Triceps Extensions- 5 sets

For the time being I'm doing something like the Texas Method. 4 workouts including lower body volume, upper body volume, recovery/dynamic, and max effort. Will probably do on a 9 day cycle. Sometime in March I expect to start another SmolovJr cycle for bench.
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Old 02-26-2011, 06:34 PM   #347
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Re: Doug's Ultimate G-Flux Log

2-25

Press- 45x10x2, 65x5, 85x5, 105x5, 115x5, 120x7
Pullups- 5 sets of 5, paused and pulling as high as possible
Hang Powercleans- 88x4x2, 110x3x2, 132x2x2, 152x2, 162x1x2,
Snatch Balance- up to 110
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Old 02-27-2011, 01:44 PM   #348
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Re: Doug's Ultimate G-Flux Log

2-27

Snatch Balance- Up to 125
Full Hang Snatch- Up to 140

Haven't done any full oly lift in ~ 10 months, so I was pretty happy to find that I'm not too bad at these. I had a ton of misses from 125+, and the problem is always that I jump backwards and then can't receive the bar over my center line. I'll get a video up in a few minutes.
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Old 02-27-2011, 02:08 PM   #349
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Re: Doug's Ultimate G-Flux Log

Hang Snatch 140

Straps or chalk would've been a big help. Also on my more aggressive pulls I always bash my pubic bone into the bar, any tips to avoid that?
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Old 02-28-2011, 08:35 AM   #350
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Re: Doug's Ultimate G-Flux Log

2-27 Night

Close Grip Bench Lockouts- 45x10x2, 135x8, 185x5, 205x3, 225x2, 245x1, 255x1, 260x1, 225x5x2
Pullups- BWx8x4
Ring Pullups- BWx8x2

A couple box jumps, a couple broad jumps, 3x60m sprints

Lifted with green kool aid. Sprinted against him too. I haven't done any sprinting (excluding on ice skates) since 8th grade lacrosse, so almost 11 years lol. Not sure if I can work regular sprinting into my training; my knees feel like garbage today and it's probably just not worth the added injury risk.
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