If you like burpees, check out @ChongLordUno on here. He has a you tube Chanel link here,
With heaps of great workouts.
Also check out @T3hPwnisher log or his blog link below, he has a great book of bad ideas that has some great and by that I mean absolutely horrible workouts.
Thank you! I have been reading through @T3hPwnisher’s blog quite a bit lately which is one the reasons I’m trying to get myself more conditioned.
I didn’t know about @ChongLordUno’s channel though. Will definitely be looking into this. Thank you!
5/3/1 C1W1D1
First 5/3/1 workout today.
Squat : 95x5, 110x5, 135x5, 160x5 (this was supposed to be 150 but I misloaded), 175x5, 200x5
Squat : 5x10 @ 135lb.
Was going to superset the additional squat work with DB pullovers but I used the time between squats to apply to new jobs. Gotta make more money.
5/3/1 C1W1D2
AN Bench Press : 80x5, 95x5, 115x5, 130x5, 150x5, 175x5
AN Incline Bench Press : 115x10, 115x10, 115x10
DB Row 72x10, 72x10, 72x10
Didn’t quite finish the whole 5 sets of 10 here. Not enough time to. Should have used timers to keep myself accountable on how long the rest was between sets. That’s what I did yesterday and it worked really well.
Got myself a jump rope yesterday so I can use it for cardio. Used it a bit this morning.
My wife is becoming a certified pre-natal yoga instructor at the moment. I decided to go through one of her sessions with her today as well. I was actually kind of blown away. Because it’s yoga focused on pregnant women it’s all very centered around strengthening and opening up the hips. Lots of moving through hip hinge motion, external and internal hip mobility and stretching work. Honestly a big fan. I’m thinking I’m gonna do this more often with my wife to supplement my strength work. I figure it should help keeping my joints and back feel good as I progress.
5/3/1 C1W1D3
Deadlift :
115x5
135x5
155x5
185x5
215x5
240x8 (I finally actually did a rep max here.)
Front Squat (135lb.) + DB Pullover (25lb.) Superset :
4 sets of 10
I also spent some time jump roping today, but no more than 5 minutes.
I had a good conversation with my wife recently. She said she’s gonna support me in removing sugar from my diet, as well as weighing and recording most of my food so I can be consistent in working towards this 2023 transformation. I think my wife is convinced that she may enjoy the results too haha. So glad to have her on board with this. She’s afraid of calorie counting and tracking food and stuff because eating disorders run in her family. But she feels good now realizing that I don’t have many of the mental disorders that run in her family so she won’t have to worry about me the same way she worries about her family with this stuff.
Basically this is all to say I’m feeling good about things!
5/3/1 C1W1D4
Barbell OHP :
50x5
60x5
75x5
85x5
100x5
115x7
Neutral Grip Pullup & Dip Superset : (Goal was 5x10)
NG Pullups - 9, 6, 6, 5
Bodyweight Dips - 10, 9, 7, 6
Rested a little over 3 minutes between each of the super sets. Was definitely humbled there. Thought I was going to do better on the dips , but I guess the barbell OHP had already exhausted my shoulders and triceps a bit.
Also did this workout starting about 5:50 AM while the wife and kid were still asleep. Felt great! Haven’t trained fasted for a while. But needed to get the workout in then otherwise it wasn’t going to happen because we’re leaving to go to my in-laws for the 23-24th for Christmas celebrations.
Sleep was good last night too. Super grateful my son is sleeping better.
C1W2D1
Squat :
95x5
115x5
140x3
165x3
185x3
210x3
Squat / DB Curl Superset :
Squat 135 for 4 sets of 10 + last set of 17.
DB Curl 25 for 4 sets of 10 + last set of 18.
Trained with my brother who’s visiting right now. Listened to some great music and really pushed ourselves to the max on the last super set of 10. So epic. Felt incredible.
C1W2D2
Bench Press :
80x5
100x5
120x5
140x3
160x3
180x3
Incline Bench Press + DB Row Superset :
Incline Bench Press :
115lb. 3x10 + a set of 14
DB Row :
72lb. 3x10
Work got cut short because of family/Christmas obligations.
5/3/1 C1W2D3
Deadlift :
115x5
145x5
170x3
205x3
225x3
255x6 (Rep max)
That’s all for today. Trying to cram in some study for a certification exam. If I pass it, it’ll make a big difference for my job availability.
5/3/1 C1W2D4
Barbell OHP :
50x5
65x5
80x5
95x5
105x5
120x7
Pullup & Dip Super Sets :
NG Pullups 8, 7, 4, 6, 4, 4
Dips 10, 10, 5, 6, 5, 5
Passed my certification exam this morning so I’m super hyped today! Gonna take my before pic for the transformation soon.
congrats
Here’s my before pictures for the transformation challenge.
Starting weight is 210.8lb.
Let’s do this!
1/1/23 Nutrition Log :
Calories - 2000 (This is a bit of a rough estimate as my wife made one of my meals, but I did record the ingredients in MyFitnessPal so I’m pretty confident this is accurate.)
Protein - 149g
Carbs - 228g
Fat - 58g
5/3/1 C1W1D1
Squats :
95x5
115x5
140x3
175x5
200x3
225x1
Squats + DB Curl Superset :
Squats 4 sets of 10 + Final set of 15 @ 135lb.
DB Curls 4 sets of 10 + Final set of 18 @ 25lb.
1/2/23 Nutrition :
Calories - 2231
Protein - 195g
Carbs - 216g
Fat - 67g
Morning Weight : 210lb.
5/3/1 C1W3D2
Arch Nemesis Bench Press :
80x5
100x5
120x3
150x5
170x3
190x1
Incline AN Bench Press + DB Row Superset :
Incline AN Bench - 4 sets of 10 @ 115lb.
DB Row - 5 sets of 10 @ 72lb.
1/3/23 Nutrition :
Calories - 2795
Protein - 171
Carbs - 300
Fat - 99
Morning Weight : 208.6lb.
Notes :
Ate out with my wife today. Definitely a cheat day. But overall kept my calories just a little higher then I wanted. My goal each day is to keep under 2500 a day. Just need to be disciplined the next week or two before I splurge again like today.
You know you’re meant to target max reps at this weight (i.e. 225lbs at 1+ so go for broke and set PR’s! (unless this is a leader cycle?)
Nice work here.
I think I may be a bit confused here. I’ve been running the BBB variation. I think I need to go reread the book. I think I read that you don’t want to do max rep sets too much when doing BBB. But after running this first test cycle of 5/3/1 I think I far more enjoy the max reps then the 5 sets of 10. I haven’t thought too much about how I’ll adjust for the 2nd cycle but I probably should start thinking.
What are your thoughts? Should I stick with a basic 5/3/1 progression as a person who’s new to 5/3/1?
I’d have to re-read BBB also to comment! I just know having that PR carrot dangling helps to hit more reps, move more weight etc.
Agreed. I think that’s probably my favorite part of 5/3/1 to be honest.
