After reading the 3 month challenge article by Wendler. I decided now is the time to try 5/3/1 as I’ve been wanting to for months. I am in no way strong so dont laugh at my numbers but hopefully doing this and then some more 5/3/1 after that will build up my strength to a level I’m satisfied with.
my training maxs are:
bench: 190
Deadlift: 285
squat: 217
OHP: 122
will post pics later
Today is OHP day What i ate today so far
4 eggs and a cup of oats
10oz steak 1cup quinoa salad
massive Spag Bol
gunna have a finibar before workout then some SR after as and some oats and two boiled eggs before bed
training:
mobility work and warmup routine #2 of http://articles.elitefts.com/articles/training-articles/damn-my-“insert-anything-here”-hurts/
OHP:
77 x 5
88 x 5
99 x 5 my OHP sucks will be made up if I can get a 135
Bench:
99 x 10 (five sets)
Chinups five sets of ten alternated between wide and then underhand
biceps curls
10 x 22
10 x 27
7 x 27 (these were hard had to go light and still failed)
Finished with 3 sets of face pulls with so blast straps
sipped on a mix of Xtend Gatorade Beta alanine and glutamine as i ran out of SWF
Food ive had today so far:
4 boiled eggs and a cup of oat meal with morning sups - milkthistle NAC fish oil flax oil coq10 and a probiotic (due to being on antibiotics for the last 4 months for chronic tonsillitis)
half a chicken and some sweet potato (around 10oz)
some more sweet potato and about 9oz of lamb
followed by some crimson grapes as I felt like dessert
Good luck man! I like the look of the 3 month challenge so will follow with interest. Smash the food back!
thanks man yeh trying too these antibiotics are just destroying my guts but trying to keep the food up when i can
so training for tuesday
Deadlifts:
176 x 5
220 x 5
242 x 5
grip was giving on last one will need to work on that
Squats
110 x 10 (5 sets)
wednesday was my day off so did a 4k walk and ate quite a bit feeling like I need more though so planning on adding a mass gain shake to the breaky.
Last night was bench day
bench
warmups
135x5
154x5
165x5
OHP
66 x 10 (five sets)
Dumbell Rows
worked up to 66 for 20 reps in like a kroc row
Hi Kayho I am just popping in to say good luck with the 3month challenge. Will be interresting to see where you are at in 3months 
I will be following and good job so far
Just an update things haven’t been good for me lately. Got my tonsils and adenoids removed which resulted in a 3 week hiatus from training and finally when feeling like I could go back I have had a serious bout of flu that has almost resulted in another hospital visit. So getting on the mend but will probably need another week off. So depressed but I need to be healthy so gotta take this time
[quote]Kayoh wrote:
Just an update things haven’t been good for me lately. Got my tonsils and adenoids removed which resulted in a 3 week hiatus from training and finally when feeling like I could go back I have had a serious bout of flu that has almost resulted in another hospital visit. So getting on the mend but will probably need another week off. So depressed but I need to be healthy so gotta take this time
[/quote]
Ouch that sucks man, but dont feel bad, sometimes life serves you shit. All you can do is to get back on track when shit have settled. Enjoy your week off and then beat the shit out of the weights when you get back to the gym.