Stats: -Height: 6ft
-Weight: 225
Lifts: Bench: 245
Dead: 385
Squat: 365
OHP: 135x8
Been starting recently with custom hypertrophy programs, had decent gains, stayed at the same weight, but had a significant fat loss and strenght gains (Classic noob gains). Decided to start a 5/3/1 cause I wanted to be as strong as I looked, while retaining muscle mass. So I’ll be training 4 times a week, in comparison to 5-6 days a week currently. Natural, using some protein, staying classic.
Current long-term goals: a 300ish bench, 600 dead and 600 squat. LONG-term, btw, my arms are pretty long, so I’M kinda struggling with my bench.
Pardon my english, I’m far from being an expert in your language, guys.
Let’s have fun.
As I was told, the start of 5/3/1 is kind of boring in the first months or so.
Since I’m used to high volume and having a lot of variety in my exercises today’s workout felt strange and unsatisfying.
Bench: 65 p.c. 1405
75 p.c. 1605
85 p.c.ish 185*5
Dbl press: 60lbs 512
Dbl rows: 70lbs 510
Done the assitance work with what I felt was the right weight and felt a good burn without having too much left in the tank.
Going Big but Boring
Squat: 2155
2555
28510
Squat: 205 5 sets* 10 reps
Dbl shrugs: 95lbs515
Chin-ups: 5*8reps
HUGE pump from the 50 squat reps
OHP: 955
1105
125*11
BBB: 95510 reps
Dips: 35lbs28 reps ( awful pain in the shoulders, went down to bodyweight dips)
0lbs310 reps
Deads:
2255
2655
295*11 I’m overthinking my form, gotta get a tape of me lifting soon, even though I hate when people do it.
BBB: 225510
Chin-ups: 5*8
Good-mornings: 135510 reps First time with them, felt pretty awkward.
Shrugs: 95lbs510 reps
I’m a FFB (former fat boy) and got loose skin and a pretty good amount of fat, so bear with me. I’m not looking to get shredded or anything, just getting big and strong, burning fat slowly along the way.
BTW, I have absolutely no clue as how to pose, hehe.
Bench Day, week 2
1753
1953
215*5
Easy, but I seem to be unstable on the bench, lats and traps are fully contracted though, gotta check legs’ positionning.
BBB: 165 * 5 sets * 10 reps
Dbls rows: 75lbs510
Some pushdowns for the form and throwing some pull-ups along the way.
Squats:
2353
2653
305*7
BBB: 225 * 5sets * 10reps
Plenty of pups
OHP:
1053
1153
135*9 PR
BBB: 105*10, 7, 8, 7, shoulders were fried, called it a day after the 4th
Dips: BW* 5sets* 12reps, kept it cool for my already worn out shoulders, focused on being explosive.
Dips machine for the pump ( my gf was actually starting her squats, so I kept busy)
4plates, 5sets* 10reps
Deads:
2453
2803
315*11 Huge PR (mostly for my grip)
BBB: 245410 (Couldn’t do the last set, I felt sick as hell (People in a commercial gym tend to frown upon vomiting during sets)
Good mornings: 135410 (threw up in my mouth, somehow managed to keep it inside, so screw the last set)
Shrugged for the decency, then went home.
