Stats:
31 years old
5’6
145lb
1 rep max
Deadlift 275lb
Squat 245lb
Bench 195lb
max pull ups 12
Standing military press 135lb
Short Term Goals Long Term Goals
Deadlift 340lb 425lb
Squat 300lb 375lb
Bench 245lb 290lb
Max pullups 25 40
Standing military 175lb 200lb
Background:
I use to do bench press competitions back in high school and loved it. I worked out pretty seriously throughout high school while I wrestled. After high school I did joined the army and after basic training never really got back in to fitness. I would go to the gym every so often in hopes of getting the body I’ve always wanted but it never panned out.
As I’m getting older I realize that time is running out and I don’t want to look back with regret and so here I am. I am really going to give this a shot and work my ass off.
With some help of other on the forum, I think I have a decent workout program based off the Wendler 5/3/1. If anyone has any input please feel free to post I can take criticism well. I don’t claim to know everything though I like to be informed. Thanks all and wish me luck.
Monday August, 16th
Squats
5x165 5x175 10x190
Front Squats
10x95 10x105 10x115
Bulgarian Split Squats
10x60 10x60 10x60
Seated calve raise
4x10
Felt great after this work out. I feel a lot stronger than when I did my maxes and my break in week before starting my program. I was able to do 10 reps for my last set. I may have to modify the weights already. I’m not sure if I should modify as I go or stick to the program and modify after my 12 weeks.
Tuesday August, 17th
Bench
5x145 5x155 9x165
Db incline press
10x35 10x40 10x45
Dips
3 sets of 8 with body weight
Cable tricep pulldowns with rope
3 sets of 10
Cable tricep kickbacks
3 sets 10
Abs
Wednesday August, 18th
Rest Day
Thursday August, 19th
Deadlift
5x190 5x205 11x215
Bridge Thrusts
3 sets of 10
Deadlifts
4 sets 10
Calves
Friday August, 20th
Military Press
5x95 5x105 5x115
DB Military Press
3 sets of 10
Pullups
5 sets of 7 with body weight
Standing alternating curls
4 sets 10
All right it has been a while but here I go again. I stopped lifting around September when school started. I got bogged down with homework and work and slacked on going to the gym. I told myself no excuses this time and I mean it.
Instead of wasting my time going to the gym I got the okay from the old lady to turn our 200 sq ft room in our basement in to a home gym. So far I purchased a Tuff Stuff Half squat rack with an decent pulley system. This will allow me to do all of my primary lifts. I am looking to dip bar and 3/4" gym mats to line my floor. I also am going to build a deadlift platform when I get some time. I can use my carpet and carpet padding until then.
I have changed my goals around a bit as well. I want 3/4/5 by the end of this year and to weight 175-180 lbs.
Tonight I started by finding my 1 rep bench max to add in to my Wendler spreadsheet. I was shocked to find I kept most of my strength gains throughout my few months off. I was able to put up 225.
Bench Press
225 x1
4 sets of 135 x 12
DB Flyes
4 sets 30x10
Skull crushers
4 sets 35 x 15
It was a light work out but I want to get my body use to it again.
2/15/11
Did my max for deadlift.
10x135
10x185
3x255
1x275
4x285 I ran out of weights to put on my bar. (note to self, buy more weights)
5x10 185
This gives me an estimated 310 1 rep max for deadlift. I will use this for my Wendler log.
3 sets of 10 bridge thrusts.
Another short work out. I have a ton of homework to do and I want to allow my body to adjust again. Next week is all out.
Today I found my squat max.
10x135
10x185
5x205
1x255
2x265
1x275 PR
Front squats
3 sets 10x135
Box squats
3 sets 10x185
I attached a video so my form can be critiqued. I feel a little loose. I need to tighten up my abdomen a little more. This was at 255lbs. I went on to do 275 pretty easily but I didn’t want to go much higher I am happy with it.
Military Press
10x95lb
2/22/2011
5x115lb
2x135lb
1x155lb PR
Supinated DB Press
3 sets 10x25lb 30 second rest periods
Face Pulls
3 sets 10x40lb 30 second rest periods
Lateral DB raises
3 sets 10x20lb
Pull Ups
6 sets BWx5 Slow reps all the way up concentrating on back muscles. I went all the way back down to lock out. 45 second rest periods
2/26/2011
Went to a new power lifting gym that I discovered was right down the street from my house. It’s ran by a record holder named Chris Duffin. The place was amazing and everyone was cool. If you become a member you get a key to the front door.(pretty cool) I am going to go there a few time a month for some technique training.
Sumo Deadlifts
10x135
4 sets 8x185 50lb chain
Did a circuit
4 sets 25 face pulls with a sled and 50lbs
4 sets dumbbell shrugs 15x50lbs
4 sets plank rows with rings 4x8 with BW
4 sets some lat crossover exercise with a barbell on a swivel
3/1/2011
I know this isn’t following my 5/3/1 template. I was thinking about doing a max effort format the gym I found uses.
Bench
10x135
3 sets 5x170
3 sets 5x175
DB Military Press
3 sets 8x45
Cable Overhead Rope Tricep Extensions
3 sets 10x40
3/2/11
Squat
10x135
5x175
5x190
5x210
3x235
3x255
1x265
2x275 PR
Cable Pullthroughs
3 sets 50x10
Good Mornings
3 sets 65x12