Metal Smasher's 5/3/1 Log to superior human gains
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| metalsmasher |  | Metal Smasher's 5/3/1 Log to superior human gains | 26-05-2012 @ 21:23 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | This is my introduction to this forum as well. Iv'e tried a few logs on some other sights where all you see is teenage boys flexing their abs and trying to give advice on what supplements to take. Or comments like "why do you squat with such a wide stance? You should bring it closer to get a better contraction in your quads." Sry for the ramble. I'm happy to be here. I am on my second week first cycle of 5/3/1 training and am loving every bit of it. My goals right now are to continue to get strong while building my frame as big as possible. Im using the boring but big accessory work and have added a few thinks to trigger some hypertrophy. My short term goals are to compete in my first powerlifting tourney this year and to eventually compete in strong man. I'm 6"2" so i want to get a lot bigger before i compete in strong man. Peace | ||
| metalsmasher | | ... | 26-05-2012 @ 21:27 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | I will be making videos for every peak 5/3/1 week. Everything else i will just wright down. Also i will make videos of my strongman/ cardio type training on sundays. I don't do a lot of heavy stuff on that day, just push my truck around, sledge work, tire flips, farmers walk, ect. | ||
| metalsmasher | | ... | 27-05-2012 @ 23:32 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Pushed my truck 200 yrds today. Slightly up hill. Did some 20lb sledge work, 50 Tire flips, Farmers walk, then finished up with burm sprints at the beach. | ||
| Darrenmac1988 | | ... | 27-05-2012 @ 23:36 |
 Your living your dream buddy, never forget that! Member 1873, 923 posts SQ 260, BP 165, DL 335760.0 kgs @ 118kgs UnEq | metalsmasher said:This is my introduction to this forum as well. Iv'e tried a few logs on some other sights where all you see is teenage boys flexing their abs and trying to give advice on what supplements to take. Or comments like "why do you squat with such a wide stance? You should bring it closer to get a better contraction in your quads." Sry for the ramble. I'm happy to be here. I am on my second week first cycle of 5/3/1 training and am loving every bit of it. My goals right now are to continue to get strong while building my frame as big as possible. Im using the boring but big accessory work and have added a few thinks to trigger some hypertrophy. My short term goals are to compete in my first powerlifting tourney this year and to eventually compete in strong man. I'm 6"2" so i want to get a lot bigger before i compete in strong man. Peace Welcome to sugden, you won't get any of that crap you mentioned on other forums round here!! | ||
| metalsmasher | | ... | 28-05-2012 @ 02:11 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Thanks. I'm also looking forward to the fact that everyone here is pretty much stronger than me and can give me awesome advice. | ||
| metalsmasher | | ... | 29-05-2012 @ 22:58 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Bench Day. Right now most of my assistance work is geared more towards hypertrophy and muscle gains. Bench 3x86 3x99 6x111 DB Bench (Palms Facing eachother) 36x5x10 Decline Skullcrusher 38x3x10 Rope Pulldown 38x3x10 I will stick with this assistance work for this first 4 week cycle of 531 and then mabye change it up. I will add 5lb to all assistance excersizes each week as well. | ||
| Tony_Bonner | | ... | 30-05-2012 @ 08:27 |
 cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260640.0 kgs @ 115kgs UnEq | Darrenmac1988 said: metalsmasher said:where all you see is teenage boys flexing their abs... Welcome to sugden, you won't get any of that crap you mentioned on other forums round here!! Apart from Shane....  | ||
| metalsmasher | | ... | 31-05-2012 @ 06:48 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | SQUAT!!!! I love this workout and will continue with this assistance routine. Only thing was I squatted about an inch or two higher than usual to give my groin a break. I pulled q groin muscle helping another friend move this weekend. Might have to stay away from deadlift this week. High Box squat 3x285 3x325 7x370 Leg press machine 320x5x10 Leg extension Two plates 5x10 Walking lunges BW 50yrd x 2 | ||
| JackRevans | | ... | 31-05-2012 @ 09:23 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | firstly, i enjoy your name. i am also doing 531 but only for dat dere squat and it is a good choice. you should use a narrower stance though to contract your quads more though | ||
| metalsmasher | | ... | 31-05-2012 @ 16:06 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Thanks man. I have brought my stance in a little closer to give my hip a break but it is still a sumo power style. Whenever i try bringing my stance in my knees start to feel it more even though I do a good job of forcing them out. I was thinking about incorperating some Oly style squats with a lighter weight for the 5x10 boring but big portion cuz i love the quadgasms though. | ||
| metalsmasher | | ... | 01-06-2012 @ 03:42 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Post Edited: 01.06.2012 @ 06:18 AM by metalsmasher Military press for the military man.OHP 3x52 3x58 6x61 Seated OHP 60x5x10 BB Shrugs 83x3x15 1A facepull/ 1B upright row Superset 1A 20x15 1B 43x15 X4 sets. Pure Awesomeness. I will be really pissed if there is a zombie outbreak about to go down. That will really put a damper on me squatting 226 this year. | ||
| metalsmasher | | ... | 02-06-2012 @ 02:41 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Backside day. Stayed away from deads today to give my groin some more rest. I think I'll be 100% in a week or two. My buddy however pulled 172 for 10 today. Strict BB row 88x5x10 Cable row 88x5x10 Lat pulldown wide 81x3x12 GHR(tubing for assistance) 3x8 Hypers 11x3x10 | ||
| metalsmasher | | strongman saterdays | 02-06-2012 @ 19:46 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | STRONGMAN SATERDAYS I will remember to bring my phone or the hd pro next time. Me and Ironobliterator(my workout partner) had a blast today. Sled drag (40kg plus 90kg man on top) 30 yrds x5 Farmers Carry (2 70kg Barbells in each hand) 30 yrds x5 Super dense heavy short log flips 5x5 Granite stone lifts (I would guess its a 90kg stone?) 3x5 I love this workout. My forearms are on fire. Next time we are gonna add more sprints and and carries like stone carry. | ||
| deleted2_20210523 | | ... | 02-06-2012 @ 19:49 |
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | deleted | ||
| metalsmasher | | ... | 02-06-2012 @ 22:46 |
Member 3692, 12 posts SQ 201, BP 138, DL 206545.0 kgs @ 102kgs UnEq | Haha. That's all I could think of when describing it. I've done log flips with 20 ft logs that where very light. This thing must have been made out of teak or something cuz it was only 5 ft tall but felt heavy as s**t | ||