background
been on this site before, but not for a long time. I’ll just keep this short and sweet. I’m 21, i’ve been training consistently probably since I was around 17. I initially trained for football and was semi-fat, but i’ve leaned out (lost a lot of strength/ time I could be making gains). I cut down from around 235 to 205 at 6’ 1’', which took me about 5-6 months. I ran 5/3/1 during this time because the low volume goes well with low calories.
Not a lot of gains were made. This program represents my first “fun” program in a long time (I consider 5/3/1 to be boring). I chose it simply because I’ve never done anything like it and I wanted to fuck around and try it out. That being said, I plan on taking it very seriously.
start date
5/4/15
w1d1
overhead press star complex
seated top half overhead press
205 x 5 x 4
these were hard, but its pretty easy to muscle through a reduced ROM lift
overhead press
135 x 3 x 4
these were the worst part of the complex, shoulders were always burnt out after the top half press
push press
185 x 2 x 4
could have had more if I had used the actual oly platform, controlling weights down to the ground is a bitch
medicine ball throw
10 x 8 x 4
somebody else had the heavier one, but this is about explosion anyways
elevated plyo pushup
8 x 4
felt slow
squat star complex
smith machine top half squat
405 x 5 x 4
easy, smith machined because then i can use the other rack for front squats easier, just works better
front squat
135 x 5 x 4
this is lazy of me, but i hate front squats… i’ll work these up
power snatch
115 x 3 x 4
learning these
jump squat
95 x 8 x 4
fine, whatever
broad jump
8 x 4
calves started to cramp on these
comments
overall, a fine start. I only did 4 rounds mainly cuz I threw too much weight on the overhead press, but i honestly don’t see what the complaints are about in terms of time constraints. It took an hour total, which is not too bad at all. Of course, when I start bumping up rounds/weight/training volume this may change.
