Sup errybody. So basically Im 18, Im a high school senior and Im going to run 5/3/1.
(Actual Max, Training Max)
Deadlift (440, 395)
Bench (285, 255)
Squat (420, 375)
OH Press (165, 150)
Always had strength as my main focus. For the first few cycles Im gonna focus on some aesthetic stuff Ive never worked on such as calves, biceps, lats, side delts, and upper pecs. Im gonna start a week from now after the holidays are over. Thats all for now
Oh, and I lift with no belt or wraps. And Im 6’1" and weigh 180…gonna try to get that up.
So I did the first workout today instead of waiting a week.
Deadlift
255x5
295x5
335x5
Just deadlifted two days ago so I just went for the required reps.
T-Bar Rows
1 platex4x10
Never really done these before but I felt them nicely in my lats.
Straight Bar Curls
50x4x10
Facepulls
20x4x20
Also did 10 scap push ups between each set to combat a little bit of scapular winging.
I also took a few measurements.
Chest-45.25
Shoulders-50.5
Bicep-14.5
Calf-14
Bench super setted with pull ups
165x5
190x5
215x9
Incline Dumbell
45sx4x10
Single arm lat pulldown
4x10
Standing Calves
6x10
Standing Press
95x5
110x5
125x10
Squat
245x5
280x5
320x5-Dont know what was up today shoulda been able to get 10.
185x3x5
V-Grip Pulldown
120x3x10 160x10
Standing Calves
135x4x10
Deadlift
275x3
315x3
355x8 PR-Not bad for being a little hung over.
T-Bar Rows
1 platex3x10 2 platesx15
Straight Bar Curl
50x4x10
Standing Calves
155x4x10
My deadlift weakness has always been off the floor. So Ive always done all my reps from a dead start. I wanna start doing touch n go cause I can lift sooo much more that way. Hopefully that doesnt fuck up my weakness off the floor even more.
Also maybe some piczzzz comin later
Just for progress hopefully im a lot bigger in a few months
Couldnt get a good wheels shot today
Bench supersetted with pull ups
175x3
205x3
230x6 A little weak for me. Wanted 10
Incline DB
50sx4x10
Single Arm Lat Pulldown
4x10 ramping up
Cable Lateral Raise
Miniscule Weightx4x10
Calf Raises
155x4x10
Two of the most attractive girls in my grade were talking to me today saying how they wish there were more big strong guys in the school. Good to know that not every girl is only into biebers
Squat
265x3
300x3
335x4…weak
185x4x10 First time doin that kind of volume on squats and it felt good.
Cable curls
4x10
Calves
155x5x10
Cable external rotations
Soooo tired today. Excited for MP tomorrow
Checkin in to see you progress. 5/3/1 is a great program and did me good, so as long as you keep up with it I’m sure you’ll see steady gains.
Ohp
105x3
120x3
135x8
Pullups
Lat pulldown
160x4x10
Side and rear delt supersets
Deadlift
300x5
335x3
375x6
T bar Rows
Curls
Calves
Bench
190x5
215x3
240x3 …Really bad
Incline DB
Single Arm Pull Down
Lat Raise
Calves
[quote]Dlouda wrote:
Checkin in to see you progress. 5/3/1 is a great program and did me good, so as long as you keep up with it I’m sure you’ll see steady gains.[/quote]
Thanks man Im hoping for the same thing
