Started my second cycle of 5/3/1 today, for the most part following the triumvirate template laid out in the article on this site, thought I would start a log to keep myself accountable and consistent. I just turned 18, and have been lifting for about 2 years now, but have had interruptions from lacrosse and wrestling. No more excuses though, as I am out of organized team sports and have access to all you can eat dining commons food at school. Goals are to increase strength for grappling (no-gi and BJJ), and I wouldn’t mind some extra mass. I will probably move up to middleweight (181 with gi on) by next spring.
Accidentally wore running shoes to the gym today, really messed up the feel of the deads so i just did the requisite reps and moved on. I’ll go for more reps on the last set next week.
FYI, just to let you know there are different types of strengths. Are you sure THIS type will work for grappling? Doesn’t seem like it to me with a “speed strength and limit strength training program” for a sport that requires “nonlinear anaerobic strength endurance, nonlinear aerobic strength, and speed strength.”
I’m just saying, you might want to check that out.
C) Leg Press
10x2 pps, 20x3 plates+ 25 lb. per side
Yes, I’m aware of different emphases that strength training can place on your body. However, as a 165 pound weakling 5 months out from my next competition, I’m focusing on more traditional weightlifting- “building a base” if you will. Don’t worry, as I get closer to to Pan Am’s I’ll start including more speed, core, unilateral, and bodyweight work.
11/22:
Bitched out on week 2 deadlifts because i still didnt have shoes, didnt have much energy, and was just being a pussy. So moved on to week 3 military instead.
A) Military Press
5x100, 3x115, 4x135
B) Dips
50 reps
C) Chins (2 dif. grips)
50 reps
D) Chest Supported Rows
4x10 w/ 55,55,65,65
11/24: Squat
A) Squat
5x175, 3x195, 5x215
B) Leg Press
10x4pps (wimped out on the 20-rep widowmaker, ill get it next time)
C1) Leg Curl
3x8,6,6 w/ 135
C2) Leg Extension
3x20 w/ 65,65,80
D1) Hanging Leg Raise
3x20
D2) 45* Back Raise
3x20
Didn’t get as many reps as i wanted on my first two exercises, so I added in a lot more volume. I hurt my back/neck/shoulder blade in jiu jitsu and aggravated it military pressing so i wasnt feeling too good this workout. Should be feeling better by bench day hopefully.
C) “Beach Muscle” Circuit: 3x10 ea. of
-Alt. DB Curls
-DB Lateral Raise
-Rope Pushdowns
-Rear Delt Machine
Fun day today, but I think for the next 3 workouts I will try to do a true deload, just the main lift, a full-body circuit to get blood flowing, and some extra prehab work without pushing anything hard; feeling a bit beat up, but my shoulder seems to be on the mend.
Lots of light supersets to just get a sweat going and the blood pumping. Feeling pretty good and ready to get back into some heavy lifting. One more deload day (deadlift) then I start the next cycle.