Hardheart's HFFK Log

[hardheart]

Hate. Fuck. Fight. Kill.

Last month my gym partner and I decided that we would try out a variation of the 5-3-1. We made some pretty good progress last month. We're going to switch up our routine a bit and I thought it would help if I started a log.

Stay tuned.

Edit:
Current Maxes
Bench - 215
SOHP - 140
Deadlift - 385
Squat - 315

Goals
Bench - 250
SOHP - 190
Deadlift - 450
Squat - 405

 

[belph]

Why would you switch ?

 

[TeddyRoosevelt]

Last month my gym partner and I decided that we would try out a variation of the 5-3-1. We made some pretty good progress last month. We're going to switch up our routine a bit and I thought it would help if I started a log.

The purpose of 5/3/1 is not really to see "pretty good progress" within a months time. And the purpose of 5/3/1 is most definitely not to be used as a month-long program.

What're you switching to?

 

[hardheart]

Why would you switch ?

The purpose of 5/3/1 is not really to see "pretty good progress" within a months time. And the purpose of 5/3/1 is most definitely not to be used as a month-long program.

What're you switching to?

Answering you both at the same time. We were doing it wrong. Point blank. We were doing all 4 exercises 3x a week. We're moving a modified 3 day plan. Guide for the wise, rules for fools.

 

[hardheart]

Today's workout (in lbs.):

Primaries:
Bench -
140x5
160x5
180x7

Deadlift
210x5
250x5
280x5

Support:

Dips
BW x 10
BW x 10
BW x 10 (10th form was whack)


Tricep Pulldown
8 bars x 10
8 bars x 10

Closegrip Seated Cable Row
7 bars x 10
7 bars x 10
8 bars x 10
9 bars x 10
9 bars x 10

 

[hardheart]

Missed my workout yesterday. I'm pissed, disappointed, depressed, and frustrated. I missed for reasons beyond my control but I'm still pissed.

 

[Keosawa]

Awesome. I'm glad you decided to make a log, man; I've been seeing you post on F13 lately. Missed workouts do indeed suck, but this is a marathon, not a sprint, so in the grand scheme of things, it won't kill you.

 

[hardheart]

Bench
140 x 5
160 x 5
180 x 7

Squat
170 x 5
200 x 5
225 x 5

Sohp
95 x 5
105 x 5
115 x 5

Deadlift
210 x 5
250 x 5
280 x 5

Support
Bench
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Squat
145 x 10
145 x 5
145 x 5
145 x 5
145 x 5

Sohp

70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Deads

170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

 

[hardheart]

Last night, cardio night:

17 minutes on treadmill @ various speeds (400M @ 3.5MPH then 400M @ 6.5MPH x 2 each, + 1 more 2.5MPH to cooldown)

18 minutes on elliptical

Feel really good today after the big workout on Saturday and cardio on Saturday. For a recovery meal I ate about 6lbs of pork, turkey, and beef about 2 hours after the massive workout Saturday. I'm 2lbs lighter now than I was post workout on Saturday.

I think psychologically I have recovered from missing the Thursday workout.

 

[hardheart]

Very pleased with tonight's workout:

Bench
145 x 3
170 x 3
190 x 5 <---PR

Deadlifts
225 x 3
260 x 3
290 x 3 <---Recent memory PR*

Support sets

Bench
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

Deadlift
170 x 10
170 x 10
170 x 10
170 x 7 <---Grip started to fail on right hand
170 x 7 <---Grip started to fail on both hands

Overall I'm very happy with tonight's workout even with the missed reps. I set two fairly major PRs in the realm of heavy reps and I'm fucking elated to be quite honest about it. I know I was able to pull quite a fucking lot in high school but I never cared about the deadlift then because I was a stupid fucking kid and didn't understand how awesome of a lift it is.

 

[hardheart]

Squats (in Buzz Lightyear voice "to parallel & beyond!")
210 x 3
230 x 3
250 x 3

SOHP
100 x 3
110 x 3
120 x 3

Support Sets @ 50% of 1RM
Squat
145 x 10
145 x 10
145 x 10
145 x 7 <--Pain in right hip flexor
145 x 7 <--pain persisting, swelling occurring, will see doc if persistent

SOHP
75 x 10
75 x 10
75 x 10
75 x 6 <--hypertrophying hardcore here, barely able to move arms after /megustaface
75 x 5 <--hypertrophy to the point of pain in my shoulders and moderate in my triceps

Not a great workout. Pissed about missing reps on support, but I'm new to this 5/3/1 stuff, and I'm sure as I grow and learn and become stronger I will make better work out plans for my partner and I.

 

[hardheart]

Bench
145 x 3
170 x 3
190 x 6 <--PR

Squat
185 x 3
210 x 3
240 x 3

SOHP
100 x 3
110 x 3
120 x 5

Deadlift
230 x 3
265 x 3
295 x 3

Support sets
Cable Crossover Pulls
5 bars x 14 + 1 hold
4 bars x 14 + 1 hold
3 bars x 12 + 1 hold

Leg Press
4 plates + machine (435 assumed) x 21
4 plates + machine x 25
4 plates + machine x 35

Seated Cable Rows
6 bars x 20
6 bars x 18
6 bars x 15

Tricep Cable Pulldown
6 bars x 20
6 bars x 15
6 bars x 18

Machine Preacher Curls
60lbs x 25
60lbs x 15
60lbs x 11

 

[hardheart]

Bench
155 x 5
180 x 3
200 x 4 <--Rep PR

Deadlift
250 x 5
285 x 3
315 x 2
340 x 1 <-PR

Assistance work
BW Dip x 10
BW Dip x 10
BW Dip Wide Grip x 10

Machine Chest Fly 120 x 10
Machine Chest Fly 120 x 10
Machine Chest Fly 120 x 10

Crunches on BW Crunch Machine x rep'd out

 

[Pathogenic]

Congrats on the DL and bench PRs!

Keep up the hard work!

 

[hardheart]

Bench
150 x 5
170 x 3
200 x 4*

Squat
210 x 5
230 x 3
250 x 2

SOHP
100 x 5
110 x 3
120 x 5

Assistance

Leg Press
255 x rep'd out
255 x rep'd out
255 x rep'd out

Chest fly
45^2 x 10
35^2 x 20
25^2 x 15

Seated DB Press
45^2 x 3
35^2 x 15
35^2 x 10

*4th rep was slow but I fucking beasted through that motherfucker

I missed my workout on Thursday and I felt that today. I hit all my reps for SOHP & Squat that I should have hit for this meso so I'm ok with having missed it.

I've put on some lean mass lately and the scale is showing higher but my pants are fitting looser while my shirts are getting uncomfortable in the back and shoulders. The gf likes it. I'm sort of meh about it. Will post more tomorrow.

 

[hardheart]

DELOAD WEEK

Bench
115 x 5
125 x 5
135 x 3
215 x 1 <--PR

Deadlift
185 x 5
205 x 5
225 x 3
315 x 1
345 x 1 <--PR

I ain't doin shit.

 

[hardheart]

DELOAD WEEK

Squat
155 x 5
185 x 5
225 x 3
245 x 2
275 x 1
300 x 1 <--PR
305 x fail <--got to parallel, wanted to go deeper, went deeper, almost broke the plane, didn't, had to let it go

SOHP
75 x 5
85 x 5
95 x 3
115 x 1
135 x 1
145 x 1 <--PR
155 x fail <--could have held this there all day but this bitch wasn't moving, probably just neurological

 

[hardheart]

Saturday & Sunday

Saturday
Did a bunch of bullshit BB workout stuff

Sunday
10 minutes of row machine
15 minutes of elliptical

 

[hardheart]

Tuesday, 4/24

Bench
115 x 5
125 x 5
135 x 3
135 x 5
155 x 5
175 x 9

Assistance

DB Bench
45^2x14
45^2x12
45^2x11
45^2x10

DB Chest Fly
25^2x15
25^2x14
25^2x12
25^2x15

Dips
BW x 5
BW x 5
BW x 5
BW x 5

Tricep Cable Pulldowns
6 Bars x 14
6 Bars x 12
6 Bars x 10
6 Bars x 11

 

[hardheart]

Missed my workout Thursday because I was out of town, in Vegas. I probably walked about 25 miles between the two days so I don't feel too bad about it. I realize walking is no substitute for a good day in the gym, but at least I was doing something.

Saturday

Core Lift

Deadlifts
225 x 5
255 x 5*
285 x 5

*On the third rep here I hurt my back. It's the same "injury" that I had a couple of years ago where the doc said I had an inflamed lower right lumbar. The thing hurts like a bitch once I stop moving but its not unbearable pain. Going to get a massage today and see if I can get any knots worked out, and will see a chiropractor on Monday.

Assistance work

Chin-ups
BW x 4
BW x 4
BW(-22) x 4
BW(-30) x 4

Hanging Leg Lifts
BW x 12
BW x 12
BW x 12
BW x 12

SOHP
95 x 5
105 x 5
115 x 5

Assistance

Standing Cable Rope Row
6 bars x 10
7 bars x 10
7 bars x 10
7 bars x 10

Seated DB OHP
25^2 x 10
35^2 x 10
35^2 x 10
35^2 x 10