I’m 19, 5’7, weigh roughly 70kg and I’ve been using a variation of Jim Wendler’s 5/3/1 for just under 2 months.
Current one rep max(taken during training)
Deadlift - 130kg
Military Press - 62.5kg
Bench Press - 75kg
Squat - 95kg
Chin-ups - 35kg
Gymnastic Ring Dips - 35kg
Goals
Deadlift - 160kg
Military Press - 70kg
Squat - 110kg
Bench Press - 85kg
Training over the past week. Recently got a power rack so will be adding in a squat day. Any advice on training/nutrition would be greatly appreciated.
Day One
Military Press- 5 Reps 45kg
Military Press- 3 Reps 51kg
Military Press- 4 Reps 57.5kg
Military Press - 1 Rep 60kg
Military Press - 1 Rep 62.kg
Lateral Raises - 8 Reps 10kg
Lateral Raises - 8 Reps 10kg
Pull-ups(weighted)- 8 Reps 12.5kg
Pull-ups(weighted)- 6 Reps 15kg
Pull-ups(weighted)- 6 Reps 15kg
Pull-ups(weighted)- 4 Reps 20kg
One arm DB rows - Right=4 Reps 40kg Left=6 Reps 35kg
One arm DB rows - 7 Reps each side 37.5kg
One arm DB rows - 7 Reps each side 37.5kg
Day Two (First day doing squats, taking it really easy)
Sumo Deadlift - 5 Reps 100kg
Sumo Deadlift - 3 Reps 110kg
Sumo Deadlift - 3 Reps 123.5kg
Sumo Deadlift - 1 Rep 130kg
Sumo Deadlift - 1 Rep 130kg
Squat - 8 Reps 50kg
Squat - 8 Reps 60kg
Squat - 8 Reps 70kg
Hanging Leg Raises - 3 Sets of 15
Day Three
Bench Press - 5 Reps 55kg
Bench Press - 3 Reps 60kg
Bench Press - 3 Reps 65kg
Bench Press - 8 Reps 60kg
Bench Press - 8 Reps 55kg
Chin-ups(weighted)- 8 reps 15kg
Chin-ups(weighted) - 7 Reps 20kg
Chin-ups(weighted)- 7 Reps 20kg
Chin-ups(weighted)- 4 Reps 25kg
Gymnastic Ring Dips - 8 Reps 20kg
Gymnastic Ring Dips - 8 Reps 20kg
Gymnastic Ring Dips - 6 Reps 26kg
Barbell Curl - 8 Reps 35kg
Barbell Curl - 8 Reps 40kg
On deload week, 5/3/1 Squat day realise I probably shouldn’t have been testing 1RM but as it is a new addition to training I thought I should give it a go.
Back Squat (atg) - 3 sets of 5 reps 50kg
Back Squat (atg) (1RM Test) - 1 Rep 85kg
Back Squat (atg) 1RM Test - 1 Rep 95kg
Back Squat (atg) 1RM Test - 100kg fail
Hanging Leg Raises - 4 sets of 15 reps
Again part of my deload week 5/3/1 Military Press day. Quick and easy.
Military Press - 5 sets of 5 reps 40kg
Pull-ups - 3 sets 10 Reps
5/3/1 Deload Week
Sumo Deadlift - 4 sets of 5 Reps 80kg
Hanging Leg Raises - 3 Sets of 15 Reps
5/3/1 Deload Week
Bench Press - 5 Sets of 5 Reps 45kg
Chin-ups - 3 Sets of 15 Reps
Poor nutrition and sleep over the past few days due to work left me extremely shaky. Performance was poor overall.
5/3/1 Military Press day (5 Reps)
Military Press - 5 Reps 45kg
Military Press - 5 Reps 50kg
Military Press - 5 Reps 53.5kg
Pull-ups(weighted)- 10 Reps 12.5kg
Pull-ups(weighted)- 8 Reps 13.75kg
Pull-ups(weighted)- 7 Reps 15kg
Pull-ups(weighted)- 6 Reps 15kg
Pull-ups(weighted)- 6 Reps 13.7kg
Military Press - 8 Reps 45kg
Military Press - 3 Sets of 8 Reps 40kg
Military Press - 7 Reps 40kg
Enjoyed this workout immensely. First time adding Good Mornings into a workout so I was quite cautious with the weight though despite the light weight my hamstrings are still fried.
5/3/1 Squat Workout (5 Reps)
Back Squat - 5 Reps 65kg
Back Squat - 5 Reps 70kg
Back Squat - 5 Reps 80kg
Back Squat - 5 Sets of 10 Reps 50kg
Good Mornings - 10 Reps 20kg
Good Mornings - 10 Reps 30kg
Good Mornings - 10 Reps 35kg
Good Mornings - 8 Reps 40kg
Good Mornings - 8 Reps 40kg
5/3/1 Bench Day 5 Reps
None of my lifts felt particularly strong today but my bench is an utter abomination. Strength is falling rather than increasing. Very frustrating.
Bench Press - 5 reps 50kg
Bench Press - 5 Reps 55kg
Bench Press - 6 Reps 60kg
Bench Press - 12 Reps 50kg
Bench Press - 10 Reps 50kg
Chin-ups(weighted)- 8 Reps 15kg
Chin-ups(weighted)- 7 Reps 17.5kg
Chin-ups(weighted)- 6 Reps 20kg
Gymnastic Ring Dips(weighted)- 9 Reps 20kg
Gymnastic Ring Dips(weighted)- 8 Reps 22.5kg
Gymnastic Ring Dips(weighted)- 6 Reps 25kg
Barbell Curl- 8 Reps 35kg
Barbell Curl- 8 Reps 35kg
Barbell Curl- 8 Reps 40kg
Having a very hard time fitting in my diet around work/college. Had a sandwich and protein shake over the past 30 hours and it is really starting to do some damage in my workouts. Would greatly appreciate some advice on how to build a proper diet around college and work.
5/3/1 Military Press Day (3 Reps)
Military Press - 3 Reps 45kg
Military Press - 3 Reps 50kg
Military Press - 3 Reps 55kg (couldn’t push any more out) Quite disappointing.
Military Press - 5 Sets of 8 Reps 40kg
Pull-ups - 8 Reps 11.25kg
Pull-ups - 8 Reps 13.5kg
Pull-ups - 6 Reps 15kg
Pull-ups - 8 Reps 11.25kg