Just a little background info. I’m an ex-college football player who has just recently started getting back into lifting. I’m 25 years old at 240 lbs, definitely trying to drop some body fat. Doing a 4 day split; Squat, Bench, Deadlift, Overhead Press.
1RM
Squat - 385
Bench - 275
Deadlift - 405
OH Press - 185
Starting this log in Week 2. Doing the Boring but Big variation.
Monday 3/11
Squat - 140x5, 175x5, 210x3, 245x3, 275x3, 310x11, 330x3, 215x5x10
Single Leg Squat - 5x10
Leg Curls - 5x10
Crunches 5x20
Tuesday 3/12
Bench - 135x5, 135x5, 150x3, 175x3, 200x3, 225x10, 240x3, 155x5x10
Floor Press - 155x10, 185x10, 205x10, 205x10, 205x10
DB Bench - 5x10
Crunches - 5x20
Wednesday will be my off day with some light conditioning. I will start back on Thursday with Deadlift. So far so good those 5x10 after the main lifts are killer though.
Thursday 3/14
Deadlift - 155x5, 185x5, 225x3, 275x3, 295x3, 330x9, 350x3, 225 @ 5x10
Stiff Leg DL - 135 @ 5x10
Chin Ups 5x10
Crunches - 5x20
I’m always up for a good 5/3/1 log. Are you going to be doing joker sets every workout, or just on certain weeks? I limit my joker sets to 3’s week myself, because Jim recommends not doing them too often, and I don’t feel like singles are that great for strength building so much as strength testing, unless you’re doing multiple sets.
Still deciding on that. This cycle I did them on both week 1 and 2. I probably won’t do the joker sets with the singles. Going to go through 2 cycles before I do a deload week.
Hi mate, I’ll be following this. I’m about to start 5/3/1 from Monday so will be interesting to see how we both go.
I’m thinking of using the pyramid down sets after the main lift. Going for max reps on both down sets. Then the assistance.
What position did you play? Good starting numbers for 531!
Outside LB
Awesome man, that must of been fun! Were you more of a pass rusher, run stopper or coverage LB?
In madden I always play as the MLB on defense. Gives my friends fits haha!
I may go to that next going to stick with what I have now for at least 12 weeks.
I was more of an Edge so pass rush was my thing. I would drop into coverage from time to time. I wasn’t ever asked to carry a receiver down the field because that wasn’t happening lol.
Friday 3/15
Overhead Press - 95x5, 95x5, 105x3, 115x3, 135x3, 150x11, 160x3
Face Pulls - 5x20
Lat/Front Raises 5x10
Cable Crossovers 5x10
Dude, with your size and athletic background you’re going to get stupidly strong very rapidly, I predict.
Thanks that’s what I’m hoping for. I feel like my OH press is really weak right now so I really focused on that today. I’ve only been on this for two weeks and those 5x10’s at the end of the main lift are really kicking my ass. I am liking 5/3/1 more and more.
Hey man - are you doing any kind of cardio like the books suggest?
Yeah on my “off days” I do some kind of cardio. I teach and coach high school football so I have access to our track for some conditioning.
Saturday 3/16
Ran a mile. Taking tomorrow off then Monday starts the heavy week.
Monday 3/18
Squat - 140x5, 175x5, 225x3, 260x5, 295x3, 330x7, 350x1, 225 @ 5x10
Single Leg Squat - 5x10
Glute Ham Raise - 5x10
Crunches - 5x20
Squats felt really good today. Could have repped out 350. I really feel like I’m gaining strength and it’s only 3 weeks in. Looking forward to tomorrow.
I guess I will start putting what’s in my diet in here as well since I am trying to lose some body fat. I am more than open to suggestions on this topic. Doing low carb as of now, but if anyone has a better plan please tell me.
I lift at 5:30 a.m. so I train fasted. I’ll have some water with some BCAA’s added in.
Post Workout/Breakfast
Protein Shake
3 eggs
2 slices bacon
2 sausage patty
A lot of spinach
1/4 cup Cheddar Cheese
Lunch
6oz Chicken Breast
Grilled Asparagus
Dinner
12oz Ribeye
Hello dpeels, nice log.
I’m not an expert or anything but the more experienced people on here will most likely tell you that food is nowhere near enough for you. I make that out to be about 1500 cals with about half of that in fats. I get it that you wish to be on a high fat low carb diet but your overall intake should probably double if you wish to attain your stated goal. Hopefully some advanced fellas will pop in and advise better than I.