Dedicided to start a log fianlly after lifting for so long without one. I am 32yo have been lifting almost continious for over 10yrs. I have really made some progress in the last few yrs of training.
When I started I weighed in @138 lbs. Now I am 6ft usually stay around 200 I have been almost to 210 but my BF was alot higher than what it is now. I will probally post some pics of before and after later so people can get a good laugh at my skinny ass at 138lbs.
But it shows that with hard work anyone can get some good size on them. I currently use a 4 part body split using 5/3/1 on the big lifts. With Mond-bench:chest/tri’s, Tues-deadlift:back/hamstrings/bi’s, Thur-military/shoulders, Fri-squat:legs. I also do prowler pushes on Tuesdays and Fridays and one week out of my 4 week cycle I’ll throw in a extra arm day.
This is my first time using 5/3/1 after using ws4sb for over a year. Currently my lifts are bench 275, military 180, deadlift 440, squat 335. Right now I am in the final week of my minicycle before I deload for a week.
I am in trench rescue class all week, which is pretty labor intensive. I am going to try and keep up my intensity and volume through this last week since next week is a deload. Hoping for the best, guess we will see.
Bench
135x15
135x7
180x5
205x3
235x7(PR!) was supposed to use 230, but some faggot needed the 2 1/2s for his 70lb decline bench!
Low Incline bench
70lb dbs 5x10
Cable press
90lb 3x15
triceps finisher
A little beat down today. Class is going to take a toll I think.
Deadlifts
135x10
225x5
270x5
305x3
345x6
Upright db rows
85lb 3x10
Thats all I had. Did all lifts at work this evening. On shift today so I had class then come to work. Hopefully I can finish out the week strong. I am eating as much as class schedule will allow me, to try and compensate for the extra expendature.
Felt good today. I started taking 8gms of peptopro with 40gms waximaize both pre and during and 12gms of peptopro with 80gms of waxi post w/o last week. Where I was just taking the waximaize pre, during and waxi/whey post w/o before. Cant tell if there is an improvement, but definitly not a loss though. Hard to judge with the week I am having, with all the extra labor involved. I will continue and note any differences I see in the next month and go from there.
Standing overhead press
45x15
65x10
115x5
125x3
145x6
95-3x10
Facepulls
105-3x15
Shrugs
105 dbs 2x15
Decided on Sunday that I was not going to have a deload week. I was feeling good and was itching to get back into the gym on Monday. Back to regular schedule now. Hoping to get some PRs. Also weighed in today at 201lb early this morning at work. This is the heaviest I have been at this BF%.
Bench
135x10
135x5
155x5
190x5
200x5
210x11
Low Incline DB bench (almost no inline on bench)
75lb dbs 5x10reps
DB flys
35lb dbs 2x15reps
40lb dbs 1x14reps
Pushups on Oly bar
2xfailure 31,25
Neck
50 reps w/10lbs
Deadlifts
175x10
245x5
280x5
300x5
315x9
Pullups
50 reps
DB rows
90lb dbs 3x10
Back ext.
body weight
3x15
Planks
3x60sec
Prowler w/90lbs
60ydsx5
I think I did to much during my warm up for deadlifting. I shouldve gotten more reps on the last set.
Overhead Press
45x10
45x10
115x5
125x5
130x11
95x10x5sets
Facepulls
105x15x3sets
Shrugs
225x10x3sets
Shoulder rehab rotations
3x15
Thursday did some rehab work, stretched, some pushups and neck
pushups
3xfailure
neck
25 reps forward and backward.
Friday
This is my second cycle of doing free squats and I just seem to be alot weaker w/ these, than I am on my box squat. I have good form, just don’t know what the problem is.
squats
45x10
135x9
185x5
205x5
215x5
230x9
155x10x5sets
back ext.
45lbx8x3sets
leg raises
15x3sets
prowler w/90lbs
2x120yds
I ran out of peptopro today. I dont think I will be buying anymore anytime soon. I never noticed any difference, I might of even deigressed some I weighed in @ 196 yesterday at work. I did eat horrible on Sat. though so that might explain it. I also never really noticed any strength increase. I wont really be able to tell for another month or so, while I am not taking it. I am just going to go back to what I was doing.
Which was pretty much Justin Harris’s protocol. Except I use no-explode with creatine mono. added to it instead of anatrop. I liked this regimen. Also with the money not spent on the peptopro, I can buy more milk and just drink that. I am almost up to a gallon a day.
Monday
Bench
135x15
135x7
155x7
185x5
200x3
215x3
225x8 PR!
Lowest incline bench
75lb dbs
10x5sets
Cable presses
90lbx15x3sets
Dips
2xfailure
Band tricep extensions
2x15 each arm
Planks
2x60sec
I was a little pissed off today. My brother has been lifting with me for about a month and making good progress. He has never lifted before. He wanted a lifestyle change. He is skinnyfat, drank to much, smoked to much and just all around unhealthy.
He skipped yesterday due to his legs being to sore from friday, I called him this morning and he skipped again and before I hung up he said he wanted to talk to me later about this working out thing. Fuck me!!! I busted my ass, trying to help him out… Well atleast I had a good day at the gym.
Tuesday
Deadlift
155x10
245x5
295x3
315x3
335x8
Pullups
50 reps
Db rows
95lbx8x3sets
back ext.
3x10
reverse preacher curls
60lbx10x3sets
band curls
1x10 each arm
Was not that motivated on my way to the gym, but once I got there and started my warm up weights I felt really strong. Ended up setting a PR! and just a all around good day at the gym.
Overhead Press
45x10
45x5
95x5
115x3
130x3
135x3
145x9 PR!
95x10
95x10
100x10x3sets
Facepulls
105x15x4sets
Shrugs
225x15
285x12x2sets
close grip barbell pushups
1xfailure
Band tricep extensions
12x2sets each arm
Farmers carry
95lb dbs length of gym and back x2
Again disappointed with my squatting today, My strength has really seemed to drop every week. I think that on the next cycle I am going to switch back to A westside type method of building up to a max weight instead of rep max. I seemed to respond better squat wise to this type of training. I will continue to keep everything else as is.
Friday
Squats
145x10
145x5
205x5
215x3
230x3
245x4 really had to work on the last one!
155x10
155x10
155x15
Planks
2x60sec
Last week before a deload. Definitly need it, I am feeling run down and my weekend didnt help either. I dont drink to often, so when I do, it really takes it out of me. At least I did it Friday night so I had the whole weekend to recover and I needed it.
Monday
Bench
135x15
135x5
155x5
190x5
215x3
240x6 PR!
Low Incline DB Bench
75lb dbs
10x5sets
Cable presses
90lbx15x3sets
Dips
2x12
Band tricep extensions
2x12 each arm
Worked out at work yesterday, which I have to do atleast once a week. Sometimes its a pain especially if we get a call right in the middle of a workout. That didnt happen yesterday so thats good, but we were busy.
Tuesday
Deadlifts
135x10
225x5
285x5
315x3
350x5 back was feeling really fatigued.
pullups
50 reps
Kroc rows
85lb db thats the biggest we have
1x20
1x15
band curls
3x15 each arm
prowler
3x60yds
2x40yds
Weighed in at 199 yesterday. I definitly feel that my lower back is tired. For my deload I may not squat or deadlift, just do some single leg squats to let it get plenty of rest. I also really need to be putting down some more food.
Thursday
Overhead Press
45x15
45x5
95x5
120x5
135x3
155x6 PR!
100x10x5sets
Facepulls
105x15x5sets
Shrugs
225x12
285x8
225x15
superset of arms
band tri-ext
band curls
tricep death.
Doing squats at work is tough. We dont have a squat rack, so we raise the cradle poles all the way up on the bench press contraption we have and stradle the bench while lifting the weight off of the cradle poles. So I end up doing a high box squat pretty much. Its not to bad and I am about a inch above parallel. I also tried a new way of doing front squats for a set. Since I dont have much flexibility in my wrists. I put wrist straps on the bar and held those. I liked this a lot.
Friday
Squat
135x10
135x5
225x5
285x3
305x3
315x3
135x10 front squat
135x20
Prowler
3x60yds
Nice training so far, one thing I should add is that you should always take a deload, even if your feeling good.
Were have the same upper body strength, but your squat and deadlift needs work. Could you provide a video of your lifts?
Thanks. Yeah I shoulda took a deload week. I am on one right now actually. Did some easy lifting Monday and I will do something again on Thursday.
Monday
Military
45x10
45x5
95x5
95x5
115x5
Bench
135x5
155x5
185x5
Pullups
30 reps
Pushups
1xfailure
ab roll outs
1xfailure
Just did prowler yesterday.
Prowler w/4 plates
30ydx3 no rest
Prowler w/2 plates
60ydx1
4 plates will smoke you!
Lifted at work today. First day back after deload week. Im always excited when a new cycle begins. The PRs on Bench just keep rolling in.
Monday
Bench
135x5
135x5
155x5
195x5
205x5
220x11 PR!
Low incline bench
155x10x5
DB flys
35lb db
3x15
Tricep Death
1xfailure
Medicine ball throws
1xfailure
aerobic ball situps
3xfailure
