MRelyea's 5/3/1 Log

Training Training Logs
1

Time to be held accountable, here goes…

I finally decided that after 3 years of dicking around and half assing it that I’d set some goals and monitor for progress. A brief background on me is that I never played sports and I just began lifting 3 years ago. Of course, I have seen progress but I’ve also had some setbacks as well. Now at age 27 I’m ready to see some real results and start adding some more plates to my lifts.

Where I stand.

Height: 5’10"
Weight: 214
Bodyfat estimate: 15-18%

Core Lifts (actual max and 90% max)

Deadlift: 365 and 330
Squat: 300 and 270
Military Press: 135 and 121.5
Bench: 250 and 225

GOALS AND PLANS

My goal is to stick with 5/3/1 until December. I plan on deloading for two weeks, one week to study for finals and the second week being finals week, after which I’ll see where my 1RM stands for my lifts and switch to a lean out phase. My lean out phase will likely last around three months as my diet sucks. Not horribly, but you’re not gonna see me with a food log on here, but I probably should. After the leanout I’ll move back into more of a bodybuilder focused regimen in an attempt to add some “purty” to my frame. All this should bring me to this time next year where I’ll make some assessments and plan out the next year.

August 3, 2010 SQUAT

So, I was up until 5am writing papers for to turn in by 1015 today durnig my English final. My excuse for a poor workout aside, here’s how it went down

Rear Squat: Warmup 135x10, 155x9
Work Sets: 65%(195)x5
75%(225)x5
85%(255)x5 - there was no+ on this set

I was confused about whether or not I was supposed to do 3x5 on each percentage or if it was supposed to be 1 set of 5 reps for each percentage and then done, so I did more squatting.

Additional Work Sets: 255x3, 255x4, 225x3, 225x5, 195x6, 195x7
Accessory Work:
DB Step Up: 40x10 each leg, 40x10, 40x10 - And that was it

So, this was one of the worst workouts I’ve had in a long time and I think that fatigue was primarily to blame. Nowhere to go but Up! Hopefully I’ll get some initial photos up here to help keep track of progress.

Tomorrow’s Workout- If dependable spotters are available it’ll be bench, otherwise it’ll be a military press day.

2

August 4, 2010 BB BENCH

Warmup: 10 min treadmill, 15 pushups, 135x10

Work Sets: 155x6, 175x5, 190x5

Additional Work Sets: 190x5, 190x6, 175x4, 175x5, 155x6, 155x7

Accessory Work

Lat Pulldown - 80x10 then Pullup x4, 3.5, 3.5
Inc. DB Press - 65x9, 65x7, 65x6
Lat Pulldown - 120x8, 120x7, 120x7
Pullup - x3, 3, 2, 5
Bodyweight Dip - 10, 7, 5, 7

Ok, so I know that I’m doing more on the Main Lift than I’m supposed to, but three working sets of bench just doesn’t feel like enough. I’m going to keep going in this fashion until I hit a wall. Tomorrow I may try and get my cardio done in the a.m. and get some shit done around the house.

3

Two days worth of logs, one post

August 6, 2010 - Today was a busy day outside of the gym so I just ran in, did my deadlifts and got out.

Deadlift
Warmup-135x8

Work Sets:
215x5
245x5
280x5, 280x4 - managed to get two reps DOH then had to alternate grip. After that I had to rush home and get ready for work

August 7, 2010 MILITARY PRESS

This actually went very well as far as the rep count on my heaviest working set. My 1rm may be off because the day I figured it out I had already done quite a few sets to get to it, so that may account for how easy it was.

Mil. Press- warmup 20lb db pressX20, 50lb barbellx10
Work Sets:
80x5
90x5
110x9, 110x5( 2push), 110x4( 3push)

DB Lateral- 15x10, 25x10, 25x10
1arm DB Row- 40x10, 70x10, 80x9
Close Grip Bench- 95x10, 135x10, 155x9, 155x7( 2 after 20 sec rest)
Chin-up: x4, x6, x5, x4( 2 after 20 sec rest)
Inc. DB Curl: 25x10, 35x6, 30x7, 30x7
DB Ovhd Tri Ext: 25x10, 30x5, 30x5, 25x9
Hammer Curl: (50x4, 35x4), (50x4, 35x4), (50x5, 35x3)
Push-up: 22, 21, 19
Standing DB Curl, Palms Forward: (25x9, x4), 25x6, x4), (25x6, x3) - second portion of set done after 10-20 sec rest.

Supplements and Diet
I have been able to eat at least 5 times a day and it’s been primarily chicken or tuna salad sandwiches. I have been supplementing with Creatine for over a week as well as Tribulus, a multivitamin, and a couple other things I read would work well together. And of course I usually get about 70 grams of protein from shakes a day total.

4

AUGUST 9 SQUAT

Warmed up with 10 min treadmill, 135x5

Work Sets:
215x3
245x3
275x5, x4, x2

Leg Press: 270x7, 360x5, 450x2, 360x6, 360x4, 270x10
Calf Press: 270x13, 320x13, 270x17, 320x12

AUGUST 11 BENCH

10 min treadmill, 135x10

Work Sets:
165x4, 185x3, 205x4, x3, x3, x4, x3, 185x4, 185x5

1 Arm DB Row: 40x10, 60x10, 80x5, 80x7
OVHD Tri Ext: 40x10, 60x10, 80x4
Inc DB Press: 75x4, 75x4, 75x6
Chin Up: x6, x5, x5
Seated Row: 100x10, 140x5
Push Up: 27, 19, 17, 17
Lat Pulldown: 120x8, 140x5, 140x4

AUGUST 12 DEADLIFT

10 min treadmill, 135x10, 185x5

Work Sets:
230x3
265x3
300x5 (1.5 DOH), 300x5(Alt Grip)

Barbell Shrug 205x6, 225x6, 245x4
DB Shrug Side: 115x12, 115x4, 115x8(to front)

5

Aug 13th Military Press

DB Shoulder Press: 20x15, Front Raise: 15x10, Mil Press 50x10

Work Sets
80x5
100x4
115x4
135x6 (3 push), 135x1, 115x6, 120x4, 120x6

Rear DB Fly: 20x11, 25x10, 35x4, 35x4, 25x10

DB Shoulder Press: 35x10, 50x6, 50x5

6

Aug 15th Arms

BB Curl: 40x13, 60x10, 80x10, 90x6, 100x5, 110x5, 115x4
OVHD Tri Ext: 40x16, 50x10, 60x10, 75x6, 85x2, 80x5, 80x5

BW Dip: 12, 11, 9, 9
Inc DB Curl: 30x9, 35x5, 35x5

Popeye Curls: 35x9, 35x9, 35x8
Tri Pressdown: 100x7, 150x10, (200x2, 150x4)

WG BB Curl: 50x10, 50x10, 50x9
Push up: 20, 22, 12

7

Aug 15th Arms

bb curl: 40x13, 60x10, 80x10, 90x6, 100x5, 110x5, 115x4
Ovhd tri ext: 40x16, 50x10, 60x10, 75x6, 85x2, 80x5, 80x5

bw dip: 12, 11, 9, 9
Inc db curl: 30x9, 35x5, 35x5

Popeye curl: 35x9, 35x9, 35x8
tri pressdown: 100x7, 150x10, (200x2, 150x4)

wg bb curl: 50x10, 50x10, 50x9
push up: 20, 22, 12

8

Aug 16th SQUAT

135x10
225x5
255x3
285x5, x5, x4

DB Step Up - 45x10, 50x9, 50x10
Leg Press - 270x8, 360x7, 360x8
Calf Press - 270x10, 360x8, 360x9

9

Aug 17th BENCH

135x11, 155x5

175x5
185x5
225x3, 225x2, 225x3
205x3, 205x4, 205x3, 205x3
185x4, 185x6

Chin up - x6, x5, x5, x5, x5, x5
Incline DB - 70x4, 80x4, 90x2, 80x5
1ARM DB Row - 50x10, 65x10, 80x8, 80x6
Seated Row - 150x10, 200x2
Push Up - x20, x12, x17

Bench reps on max weight could have been better if I would have had a spotter. The main thing that messed me up was the fact that two days ago I did a major arm workout, which took away quite a bit from my bench. Next week is a deload week and then I’ll begin the process again.

10

Aug 19 Deadlift

135x10, 225x8
250x5
285x3
315x6 (2DOH), 315x3

Barbell Shrug

225x10, 245x6, 245x7

DB Shrug

115x10, 115x6

On my deadlifts the 315x6 was 3PR and the two I managed DOH was also a first.

11

Aug 20 Mil Press

50x10, 80x10
100x5
115x5
145x5, 145x3
135x5, 115x4

Rear Delt Fly
20x10, 25x9, 35x5, 25x10

Pullup
5, 5, 4 1, 3 1, 3 1

Inc DB Press
40x10, 60x10, 75x7, 75x4, 60x10

DB Lateral
20x10, 30x8

This was the first time putting up 145, so that rocked! That also means I need to reassess my numbers for the next 5/3/1 session. Next week is deload and I’m ready for it.

12

Aug 23 Deload week BENCH

135x20, 185x9, 185x8, (185x6,x2)

T Bar Row - 45x15, 90x10, 115x10, 135x7, 135x7

DB Bench - 60x9, 60x6, 60x10, 60x9

1 Arm DB Row - 50x15, 50x12, 50x12, 50x12

Dip - 7, 9, 8

Lat Pulldown - 80x10, 80x10, 80x10----slow reps, really tried to feel my lats working

13

Aug 24th SQUAT

135x12, 185x10, 225x9, 225x9, 225x8

DB Step up - 40x12, 40x10, 40x10

And that was it! Hit the steam room and headed home. Is it just me or does anyone else feel like death is upon them when doing step ups on a bench? By the time I’m finished my shirt is soaked through and I’m gasping for air.