Deadlift
5x95
5x95
5x95
Work set
5x135
5x135
5x135
5x135
5x135
Press
5x45
Work set
5x65
5x75
5x85
5x85
6x85
Pull ups
5
3- no band
5-no band
Hanging leg raises
10
10
10
Notes- screwed up my notes and thought the deadlift was supposed to be 95 thought it was off and checked so hot the correct reps. Deadlift wasn’t bad. Press was good but found had a headache after pressing, could just be too quickly done. Found the 85lbs set of press to be tough.
Notes-squat was good. Took a while to do the sets but light and easy. Did ab wheel between squats. Used multi bar for rows, awkward but did good. Used the third handle for the rows. Bench was good but was a little challenging near the 125lbs. Did crossover tri extensions with a 10lbs dumbbell. They were tough and done between bench sets.
Deadlift
5x45
Work set
5x135
5x155
5x175
5x175
6x175
OHP
5x65
5x65
5x65
5x65
5x65
Pull ups
3
5
4
Hanging leg raises
10
10
15
Tri push downs
15
15
15
Notes-found the 175 lbs deadlift to be challenging after the first set. Did pull ups and hanging leg raises between deadlift sets. The press was quick and fast. Did banded tri push downs with both black and red bands, 75lbs and 30lbs.
Bench
5x45
5x75
Work set
5x105
5x105
5x105
5x105
5x105
Face pulls
15
15
15
Band pull aparts
15
15
15
Notes-lower back really sore today, even more after squats. Found the squats to be hard but mostly due to the lower back pain. Might rethink the 5x5/3/1 for all lifts. Did banded face pulls and banded pull aparts using a red band, 30lbs. Bench went well and fast
Notes-tested my training maxes with PR sets. Squat was good. First day back after having some issues with my lower back. Still sore very slightly but overall feeling better. Bench was good. Decided 5x5/3/1 wasn’t good for me on all lifts. Was considering doing a starting strength LP to get my numbers up but after considering it for a bit I decided to hit the beginner template in forever so I’m going to hammer my training maxes and figure out what is good and what should be adjusted
Notes-lower back became sore and some slight winces of pain noticed during the hinge movements. Called it when I started to notice pain and moved on. Press was quick but hard.
Beginner prescription week 1 day 1 Monday 12/13/21
Squat
8x45
4x95@6
4x115@7
4x125@8
Bench
10x45
10x80@6
10x85@7
10x90@8
Deadlift
8x45
8x135@6
8x155@7
8x165@8
Notes-First day back since the start of the month. Squat felt weak and legs got sore and didn’t want to push it. Using this first workout to get back into things and find starting points. Bench was good but tough at 10 reps. Used to doing 5 or less. Deadlift was good. Back a little sore but nothing like before.
Total time-35 minutes
Bw-187.2
Ebf-16.9
Emm-42.0
So between today and the last time I lifted, 12/2, I had some issues with my lower back and might have strained a muscle or something. I took some time off and was going to reevaluate my programing needs but not much jumped out to me. I was going to do an LP type training and was going to jump over to Barbell Medicine. I wasn’t super thrilled with the template and programming. After tonight I decided I like the 5/3/1 templates and want to continue using it but I’ll have to go slow and work my way up slower than I want.
Squat
5x50
5x65
3x75
Work set
5x90
5x100
5x115
FSL
5x90
5x90
5x90
5x90
5x90
Bench
5x45
5x55
3x65
Work set
5x75
5x90
5x100
FSL
5x80
5x80
5x80
5x80
5x80
Assistance
Bw squat
20
20
Push ups
10
10
Pull ups
5
5
Ab wheel
10
10
Notes-late workout after getting back home from running around. Found the squat good and light. Bench was good but slightly sore during the FSL sets. Screwed up on the first work set of the bench but fixed it with the FSL. The assistance work was quick but also very taxing. Out of breathe and out of shape for that. Used a red mini band, 30lbs, for the pull ups.
Deadlift
5x45
Work set
5x145
5x165
5x185
FSL
5x145
5x145
5x145
5x145
5x145
OHP
5x45
Work set
5x70
5x80
5x90
FSL
5x70
5x70
5x70
5x70
5x70
Bw squats/kettlebell swings
20
20
Push up’s
10
10
Pull ups
5
5
Ab wheel
10
10
Notes-deadlift was ok. 185 was slightly heavy but found the FSL to be tough like a marathon. Press found shoulders tight and sore. Found 80lbs to be fine but 90 was tough and heavy. Did the assistance circuit using a mix of kettlebell swings and body weight squats. For pull ups used a green band, 65lbs. Out of breath by the second round
Squat
5x45
Work set
5x95
5x105
5x120
FSL
5x95
5x95
5x95
5x95
5x95
Bench
5x45
Work set
5x80
5x90
5x105
FSL
5x80
5x80
5x80
5x80
5x80
Bw squats/ kettlebell swings
20
20
20
Pull ups
5
5
5
Push ups
10
10
10
Ab wheel
10
10
10
Notes-good workout. Squats felt good. Did assistance work between work sets. Between squats did 10 body weight squats and 10 kettlebell swings and pull ups. Used green band, 65lbs, for pull ups. Between bench did push ups and Ab wheel. Bench was good. 105 felt slightly heavy and tough.
Deadlift
5x45
Work set
5x135
5x155
5x175
FSL
5x135
5x135
5x135
5x135
5x135
OHP
5x65
5x75
5x85
FSL
5x65
5x65
5x65
5x65
5x65
Notes- very cold day out,21 degrees. Quick workout so only did the main lifts. Had more planned but too cold and lots going on. Deadlift was good. Press was quick but good.
Bench
5x45
Work set
5x90
5x105
5x115
FSL
5x90
5x90
5x90
5x90
5x90
Incline press
5x45
5x65
5x85
5x95
Hanging leg raises
12
10
10
Notes-got some awesome gifts for Christmas that I wanted to try out. Also wanted to test some supplemental lifts to incorporate them. Squat was good. Skipped the 5x5 to test the front squat. Right inner thigh got tight around the last two sets and began to struggle so called it. Bench was good and felt light. After the FSL I did incline press
Notes- deadlift was good. Last set, 195 was tough but got the five. Focused on keeping the shoulders back and back tight. Skipped the 5x5 for testing some supplemental lifts. For the deadlift I went with a stiff legged sumo deadlift, not sure how I feel about it. OHP went good. 95 was tough to get all 5. Got tired after third rep but was able to get the 5. Was going to test another supplemental but will have to wait as had to cut it short to help with the kids and bath time.
Notes-busy day. Been crazy with the kids and work for the wife and I. Could have started the next cycle but wanted to try using supplemental lifts in the next cycle, so I tested the lifts that needed to be done to use the next cycle. Was going to do some assistance but with the time and family stuff I just did the testing and moved on.
Notes-start of a new cycle. Going to try using supplemental lifts for the 5x5 lifts to see if that creates any growth. Was considering doing just specialized days but I was finished with the squat part of the workout in 15-20 minutes so hit the bench. Squat was good. I did pull ups with a green band, 65lbs. After pull ups did hanging knee raises and twists. For the 5x5 on the squat I used the front squat. Bench was good. Used an incline bench for the 5x5. Between incline bench did curls, 29 lbs.
Been a while but I am back. I took about seven to eight months off to try CrossFit at home. After 8 months or so found myself bored and not really pushing to hit the wods. I enjoyed the MetCon’s and cardio but found myself missing the lifting and strength aspect. Sure, my power cleans were being hit but only squatting and pressing maybe three times since starting was a bit low for me.
I’ve decided to jump back into 5/3/1 and try to get back at it. I’m currently working midnight shifts so I am trying to get as much in as I can. My plan of attack is to try to get consistent three days a week. If I find three days a week too hard, I will be moving to 2 days a week. On top of that I plan to get a decent amount of cardio in to keep from gaining fat.
Squat
5x45
5x65
Work set
5x80
5x90
7x105
Widowmaker
20x80
Dips
15
20
15
Inverted rows
15
15
10
10
Ab wheel
15
10
Standing banded Ab crunch
20
10
Notes- tough first day at it. Might have chosen the wrong template so might change to prep school or beginner template. Warmed up for squat by squaring with a 10lbs bumper plate and working ankles and quads a bit. Felt good to work up but found the widow maker set tough even at 65%. Assistance work was tough to hit 50 reps but nailed it
Total time-30 minutes
Bw- 177.0
Ebf- 14.8
Emm-43.2
Notes- tough day for the 5x5@85% but handled it well. Second day being on midnights. Did dumbbells as they were the easiest. Upper body feeling it and the sprints were fun but challenging on the treadmill but will roll with it
Lift time-20 minutes
Sprint time- 4:42
Total time- 24:42
Day 3 cycle 1 Hardgainers 8/25/22
Deadlift
5x45
5x70
Work set
5x90
5x105
8x120
Fsl
5x90
5x90
5x90
5x90
5x90
Pull ups
10
6
4
Db rows
15x22.1
15x22.1
Hanging leg raises
15
16
19
Notes-sweating hard from this one. Deadlift felt light and easy. Pull ups done with 65lbs band and tiresome after an initial set of 10. After the deadlift and some abs and pulling didn’t have it to push out any incline db sets so called it. Hoping to get press day in tomorrow so not overly worried about it
Press
5x45
5x55
Work set
5x60
5x65
5x75
BBS
5x60
5x60
5x60
5x60
5x60
5x60
5x60
5x60
5x60
5x60
Curls
20x24 lbs
15x24 lbs
15x24lbs
DB floor press
20x20 lbs
15x20 lbs
15x20 lbs
Notes-what a killer arm workout. My left shoulder is sore. Lower back slightly sore but no problem. Wasn’t sure I was going to do this for time and everything but got it done. Wasn’t a big fan of the BBS set, might be part of my shoulder pain. Overall decent workout. Skipped the conditioning due to left foot pain and right knee being sore from bench days conditioning
Notes-worked out in the afternoon after some sleep and felt pretty good. Used a ghost rtd as well. Shoulders sore. The squat went well and the circuit was good but crazy busy. Had to swap weights between press and squat. The rows went well