5/3/1

Training Logs
1

Used old training maxes as the base:

Deadlift 330
Squat 240
Bench 215
Military 150

5/3/1 Maxes:
Deadlift 300
Squat 215
Bench 195
Military 135

Cycle 1:

Deadlift

  1. 195/5, 225/5, 255/7
  2. 215/3, 245/3, 270/3
  3. 225/5, 255/3, 285/2

Reverse hypers

  1. 25/10, 30/10, 35/9
  2. 30/10, 30/10, 40/9, 50/9
  3. 35/9, 50/8, 50/9, 50/6

Hack squat

  1. 90/9, 90/9, 110/10
    Front squat
  2. 135x3 4 sets, +2 sets paused
  3. 135x3 5 sets paused

Leg raises

  1. 10/10, 15/10, 15/10
  2. 15/10, 20/9, 20/7
  3. 20/10, 25/9, 25/7

Military Press

  1. 85/5, 105/5, 115/5
  2. 95/3, 115/3, 120/6
  3. 115/5, 130/1

*pullups between sets

CG Incline

  1. 95/6, 115/6, 135/4
  2. 115/6, 115/6, 115/4
  3. 115/4, 115/4, 115/4

Pullup machine

  1. 180/10, 230/9, 250/8
  2. 230/8, 230/7, 230/8
  3. bw/5, 15/4, 15/4

EZ bar extensions

  1. 65/9/10/9
  2. 65/10, 75/9, 75/9
  3. Skip

EZ bar curls

  1. 65/8/9/9
  2. 65/9, 75/7, 75/4
  3. Skip

Squat

  1. 135/5, 165/5, 185/7
  2. 155/3, 175/3, 195/5
  3. 165/5, 185/3, 205/4

Glute ham raise (bw)

  1. 5,6,5,5
  2. 8,7,8,6
  3. 9, 8, 10/5, 10/4

Lunges

  1. 30/7, 35/6, 40/6
  2. 35/6, 40/6, 40/6
  3. 40/6, 40/6, 40/6

Front Squat Iso Hold

  1. 275 x 3 sets for max time
  2. Rollouts 3x6
  3. Rollouts 3x6 on 4 inch stepup

Bench Press

  1. 125/5, 145/5, 165/9
  2. 135/3, 155/3, 175/3
  3. 145/5, 165/3, 185/4

High Incline DB BP

  1. Skipped
  2. 50/8, 60/6
  3. 55/9, 55/8

Chest supported rows

  1. 90/9/8/10
  2. 90/7, 90/7
  3. 90/7, 90/10, 90/9

Overhead cable extensions

  1. 60/12/10/6 DS 45/4
  2. 60/10, 75/10, 90/9
  3. 60/9, 60/9, 60/8

Cardio:
W1: Incline treadmill walks after bench and squat sessions: 100 calories at around 10 minutes and 15% incline.
W2: Lack of BCAAs are kicking in. Felt like shit so I omitted cardio. However I added in more NEPA aka walks etc

Schedule:

  1. Deadlift, Press, Squat, Bench (Max week one)
  2. Press, Squat, Bench, Deadlift (changed it because I got an invite to join some powerlifters to deadlift on saturday) (Hit reps only)
  3. Press, Deadlift, Bench, Squat
2

Cycle 2

Day 1
Military Press (140)

  1. 90/5, 105/5, 120/5
  2. 100/3, 110/3, 125/7
  3. 105/5, 120/3, 135/

CG Incline

  1. 115/6, 125/5, 130/5
  2. 115/6, 125/4

Machine Pullups

  1. 230/8, 250/7, 250/8 neg/partials
  2. 230/7, 250/8 ds 180/10

EZ bar extensions

  1. 75/9, 75/8, 75/5
  2. 75/9, 65/14

EZ bar curls

  1. 65/9, 75/5, 75/5
  2. 65/7, 65/13

Day 2
Deadlift (310) Sumo

  1. 200/5, 230/5, 265/ 5
  2. 220/3, 250/3, 280/3
  3. 230/5, 265/3, 295/

Reverse hypers

  1. 35/8, 50/10, 55/8, 55/12 ds 25/15
  2. 50/10, 60/10, 65/9, ds 50/9 ds 25/12

Front Squat (Paused at bottom)

  1. 135/3, 155/3, 155/2, 135/3
  2. 135/3, 135/2

Leg raises

  1. 20/9, 25/9, 25/8 ds bw/4
  2. 25/9, 30/9

Day 3
Bench Press (200)

  1. 130/5, 150/5, 170/5
  2. 140/3, 160/3, 180/5
  3. 150/5, 170/3, 190/

*Pullups between sets
DB Incline (Twist in)

  1. 55/10, 55/9, 55/10
  2. skip

DB Chest supported db rows

  1. 45/12, 60/10, 65/9
  2. 50/10, 55/10, 60/10, 65/10, 45/16

Overhead Triceps extensions

  1. 90/12, 105/9, 105/9
  2. football bar 20/15, 40/10, 50/7 ss closegrip/8

W1) Extra flies/reverse flies on cheat meal day

Day 4
Squat (225)

  1. 145/5, 170/5, 190/5
  2. 160/3, 180/3, 200/4 (got buried on the 5th rep, fuck i suck at squatting)
  3. 170/5, 190/3, 215/

Glute ham

  1. 11/6, 11/6, 11/10
  2. 15/5, 20/6, 25/3, 25/3, bw/4

Lunge

  1. 45/6, 45/6, 45/6
  2. 45/6, 45/6, 45/6 ds bw/22

Rollout/iso front squat

  1. 225, 270,280
  2. 3 sets dragonflag static holds

Next cycle ideas: BB bent over rows, leg press, bb hip thrust (if I can find the padding), hammer DB press, dips, good morning / romanian DL

3

10/7:

Results of 6 Weeks of Get Shredded Diet (15% to 8.17%). Weight 155, 142.3lb Lean body mass.

Using the calliper method and the Jackson /Pollock method to calculate them the total body fat was even less. It was 8.17%. What i did was take the average of both methods the tape method being 10.36% and the latter and the average was 9.26%.

Diet: 10/7-11/19: carb cycling, with dirty high carb cheat days

11/19:

Weight 159.2, 8.7% bodyfat, 145.35 lean body mass (+3.05) in about 6 weeks

High skinfolds: 1) Subscapular

Carb cycling with a lower carb approach.

Maximum Strength Nutrition Plan (4 meals a day)
Day:

  1. Sunday: Low carb OFF
  2. Monday: High carb (lower body)
  3. Tuesday: Low carb OFF
  4. Wednesday: Moderate (upper body)
  5. Thursday: Low carb OFF
  6. Friday: High carb (lower body)
  7. Saturday: Targeted carb
    Low carb: 850g meat (190g protein) 40-50g fat Carbs from veggies only
    Each meal:
    210g meat, 1 spoon healthy oil, unlimited veggies
    Moderate: 600g meat (190g protein) 20-30g fat 160g carbs + 35g periworkout
    Each meal:
    150g meat, teaspoon oil, each meal contains ( �¾ cup oats or 1 cup rice/potatoes) , unlimited veggies
    High carb: 450g meat (155g protein) Fat â?? as low as possible (fish oil only)
    240g carb (160periworkout)
    Each meal:
    110g meat, fish oil, 1 cups oats, 1.5 cups rice or potatoes

Periworkout: 30g BCAAs, 40g protein mix, carbs depending on the day
Each meal: 3g Leucine

4

Phase 1: Monday (5 weeks, 1st week stop a rep or two short of failure)

Squats*, 2 x 7-9

  1. 155/7, 165/9
  2. 185/7, 185/7
  3. 195/9, 200/7
  4. 195/7, 195/9
  5. 225/6, 225/6

Leg extensions, 1 x 7-9

  1. 180/8
  2. 210/8
  3. 240/7
  4. 255/7
  5. 255/9

Semi-stiff-legged deadlifts*, 1 x 7-9

  1. 215/9
  2. 245/8
  3. 256/7
  4. 265/8
  5. 265/9

Leg curls*, 1 x 7-9

  1. Did glute hams
  2. 105/9
  3. 115/5, 105/3
  4. 120/7
  5. 130/7

Bench presses*, 2 x 7-9

  1. 135/9, 135/9
  2. 145/9, 150/8
  3. 160/7, 160/7
  4. 165/5, 160/6
  5. 160/7, 160/9

Flat-bench flyes, 1 x 7-9

  1. 30/7
  2. 25/9
  3. 35/7
  4. 35/8
  5. 40/7

Neutral Incline dumbbell presses, 2 x 7-9

  1. 55/9, 55/8
  2. 55/8, 60/7
  3. 60/8, 60/6
  4. 65/7, 65/7
  5. 65/6, 65/3

Chins or pulldowns*, 2 x 7-9

  1. 15/7, 15/7
  2. 20/6, 15/6
  3. 20/7, 20/7
  4. 20/9, 20/9
  5. 20/9, 25/8

Bent-over rows*, 2 x 7-9

  1. 135/9, 145/9
  2. 185/8, 185/9
  3. 195/8, 195/9
  4. 205/8, 205/8
  5. 205/9, 215/7

Dumbbell presses*, 2 x 7-9

  1. 40/9, 50/7
  2. 50/9, 55/8
  3. 55/8
  4. 55/9
  5. 55/8, 60/4

Dumbbell upright rows, 2 x 7-9

  1. 40/5, 40/9
  2. 50/8, 55/8
  3. skipped
  4. 55/8, 60/7
  5. 60/8, 60/9

Standing calf raises, 2 x 12-18

  1. 430/13, 430/14
  2. 430/18, 450/14
  3. 450/18, 470/17
  4. 510/14, 510/16
  5. 550/17, 550/14

Phase 1: Wednesday
Five weeks; first week stop a rep or two short of failure on all work sets.
Deadlifts*, 2 x 7-9

  1. 205/9, 215/7
  2. 225/9, 231/8
  3. 245/6, 245/6
  4. 235/8, 235/8
  5. 245/7, 245/8

Standing calf raises, 2 x 12-18

  1. 6/18, 10/16
  2. 10/18,11/18
  3. 470/15, 470/17
  4. 510/17, 550/16
  5. 550/17, 570/12

Barbell curls*, 2 x 7-9

  1. 55/9, 60/7
  2. 65/9, 65/8
  3. 70/8, 70/7
  4. 75/8, 75/7
  5. 75/8, 80/8

Concentration curls, 2 x 7-9

  1. 20/9, 25/7
  2. 25/9, 25/8
  3. 30/7, 30/7
  4. 30/8, 30/8
  5. 30/9, 35/8

Lying triceps extensions*, 2 x 7-9

  1. 20/9, 25/8
  2. 30/8, 30/7
  3. 35/5, 30/8
  4. 30/9, 35/7
  5. 35/7, 35/8

Pushdowns or kickbacks, 2 x 7-9

  1. 70/9, 50/9
  2. 60/9, 50/9
  3. 70/8, 90/10 other cable station
  4. 110/9, 110/7
  5. 120/9, 120/8

Hammer curls, 1 x 7-9

  1. 25/9
  2. 30/8
  3. 35/8
  4. 35/6
  5. 35/9

Ab work: knee up and weight swiss ball crunches
Phase 1: Friday
Five weeks; first week stop a rep or two short of failure on all work sets.
Squats*, 2 x 7-9

  1. 160/7, 170/7
  2. 185/9, 195/7
  3. 195/7, 197/7
  4. 225/5, 225/4
  5. 225/6, 225/4

Leg extensions, 1 x 7-9

  1. 195/8
  2. 225/8
  3. 240/10
  4. 255/8
  5. 270/7

Leg curls, 2 x 7-9

  1. 90/8, 105/7
  2. 105/9, 110/7
  3. 115/8, 115/8
  4. 120/8, 125/8
  5. 130/7

Seated calf raises*, 2 x 12-18

  1. 90/15, 90/17
  2. 90/18, 100/18
  3. 110/16, 110/17
  4. standing 550/14, 550/14
  5. 120/12, 120/12

Bench presses*, 2 x 7-9

  1. 135/9, 135/9
  2. 155/7, 155/8
  3. 160/7, 160/7
  4. 160/8, 160/7
  5. 165/7, 165/5

Flat-bench flyes, 1 x 7-9

  1. 25/8
  2. 30/8
  3. 35/7
  4. 35/9
  5. 40/8

Incline dumbbell presses, 2 x 7-9

  1. 55/7, 55/7
  2. 60/6, 50/9
  3. 60/8, 60/7
  4. 60/9, 65/7
  5. 65/7,

Chins or pulldowns*, 2 x 7-9

  1. 135/7, 135/8
  2. 150/8, 150/8
  3. bw/9, bw/9
  4. 10/7, 10/7
  5. 15/7, 20/7

Bent-over rows*, 2 x 7-9

  1. 115/9, 125/8
  2. 185/8, 185/8
  3. 185/8, 185/9
  4. 205/9, 205/9
  5. 215/7, 215/9

Dumbbell presses*, 2 x 7-9

  1. 45/7, 45/7
  2. 55/7, 55/4
  3. skip
  4. skip
  5. skip

Dumbbell upright rows, 2 x 7-9

  1. 45/8, 45/9
  2. 50/7, 50/9