5/3/1

Training Logs
1

Back in Feb I had never weight lifted. I had been playing hockey for 9 years pretty consistently and that’s about it.
I was tired of being skinny fat so I did the vdiet and started really educating myself about lifting, nutrition, etc. I’m constantly reading and learning while at the same time just trying to keep things simple for myself until I have at least a year or so under my belt.

I just did 3 months of Starting Strength and made really good progress but stalled super hard for a few weeks right before a cross country trip I was taking. My bench was regressing, my squat was getting higher, and my OHP hadn’t moved in a long time.
I want to give 5/3/1 a few sessions to see how I responded to that. If I’m still not progressing very well I’ll probably go back to starting strength and do GOMAD.

6\25\10
25yo 170lbs 6ft
315x5 Deadlift
260x5 Squat
160x5 Bench
115x5 Press
45x5 Chin-ups

5\3\1 4 day
Monday
Mil. Press
Dips
Chins

Tuesday
Deadlift
Hang leg raise
Hangboard

Thursday
Bench Press
Dumbbell row
Push-ups

Friday
Squat
Squat 5x10
Sit-ups

I’m starting light like Welder says to do in the book. So I used 300\250\150 as my maxes. The hangboard is a rock climbing board. I basically do a ton of hanging on slopers. Stuff like this - YouTube Jumping between holds, and pull ups on slopers or doing more leg raises.

I’ll start posting my logs on Monday. I’m one week in.

2

Today’s workout felt a lot easier than last weeks easy workout but I’m just going with it and giving it best effort as Jim says in the book.

Press
Warmup
3x80
3x90
9x100

Dips
12 5lbs
11 5lbs
10 5lbs

Chins
8 5lbs
7 5lbs
5 5lbs

It feels really weird not squatting every other day and not having to fall down into a heap after one lift into a workout.
The press felt better than it ever has.

Half a gallon of whole milk
1 cup of oats, 4eggs
Chicken, half can black beans, almonds
Metabolic Drive and Milk
Surge
Whole Chicken
Almonds Cottage Cheese

Eating wasn’t as big as it needed to be but wasn’t bad either.

3

Tuesday workout I did the I’m not doing jack shit assistance work program since I was sick.

Deadlift
3x215
3x245
4x275

4

Thursday

Bench press
Warmup
3x105
3x120

3x135

Dumbell Row
23 @ 40lbs
20 @ 40lbs

Pushups
25 body weight
11 @ 25lbs on back
10 @ 25lbs on back

5

Monday

Press
Warmup
5x85
3x95
7x105 (Could have done more but my form was going to shit)

Dips body weight 5lbs on belt
7 @ 10lbs
4
10
12

Chins body weight 10lbs on belt
10
8
6
5

Friday

Squats
3x175
3x205
4x230

10x5 140lbs

6

Still don’t know what I think of the program. I’d like to go back to Starting Strength but I don’t want to start program hopping so I’d like to give 5\3\1 at least another month or so.

During the “de-load” week next week I’m going to test my maxes since I don’t really need a de-load as a beginner.

I missed Tuesdays workout. I’m going to combine it with Bench today by doing bench first and then deadlifting.

7

Only slept an half an hour in the past day. Ugh, so much crap trying to get in the way of my workouts.

Benchpress
5x115
3x130
8x145

Think I may have been able to get 9 or 10 but today wasn’t the time to push it.

Deadlift
5x230
3x260
1x290

Something was crap with my form. Will correct that this coming Tuesday. I only got 1 on the 290. Just mentally drained from the no sleep.

Cranked out 32 push-ups in a set and called it a day.

8

Squat day was good yesterday.

5x190
3x215
8x240

Did 5 sets of 10 @ 135lbs with ab roll outs in-between for assistance work.

I got all the reps really deep which I’m happy about. Last month when I got up to 265 3x5 I was really unhappy how I was having to stop at parallel. 240x8 is an estimated at 300-310 for 1 rep max so this Friday I’m going to try to hit 295x1.

Still working on my hamstring flexibility so I can stop using raised heels.