Newb 5/3/1 Log

Training Logs
1

Well, maybe semi-newb.

A little background: I’ve trained on and off since high school. Regrettably, I was “that guy” and usually only trained upper body, with the rationalization that running was enough leg work. I’ve recently seen the light, and will atone for that sin. The path to redemption will undoubtedly be filled with those pointing and laughing at my super-lameass squat numbers. I’m working on it, be gentle. Just started squating and deadlifting about a month ago.

For whatever reason, I had become dead-set on the idea that lift should be performed to failure, or damn near it. Predictably, I’d make some great gains for a few months, then hit a wall, then quit to go ride motorcycles more. Well, after the last 2-3 months of doing it that way, I’m hitting the wall again, but this time I don’t have any motorcycles to go ride, so 5/3/1 it is.

Motorcycles, while being my first love in life, are also the bane of my weight training existence. They’ve left me with a couple of injuries that are the reason for some of the “odd” things you’re about to see. The nerve controlling my right bicep got crushed, and the docs said I’d never get 100% recruitment back. 7 years later, I’m beginning to get it through my thick skull that they might be right, but I’ll be damned if I let that be the end of it. So when you see right side only bicep work, that’s why.

Personal stats: 215 @ 5’9", and quite frankly a bit of a pudgy bastard.

Nutrition/Diet: mostly protein shakes, making sure to get 1g protein/1 lb of lean bodyweight

and without further ado, numbers:

                Bench	Squat (ATG)	Press	     Deadlift

Actual Max 315 250 ?(calc) 175 365
Training Max 285 225 160 330

notation key: W=warmup set, E=easy, M=medium, H=Hard, F=failure, Q=quit, QNS=quit, no spot (to distinguish Q, which means just gave up, and I’m brutally honest with myself on that)

Planning on 4-day scheme, with conditioning and grab bag work on days off. Grab bag is light stuff I feel I need work on, e.g. abs, right bicep work, pullups, etc.

9/8/10 - Squat Day
ATG squat - 95x12W, 145x5E, 175x5E, 195x9Q
seated calf raises - 45x16F, 45x15F, 45x10Q, 45x13F, 45x9Q (full ROM, full stretch at bottom, hold full contraction at top)
Leg curls - 70x20M, 115x13M, 115x10M, 160x6F, 160x4F
front squats - 95x10M, 95x10M, 95x10M, 115x5Q. First time I’ve ever done front squats. Y’all would have laughed hysterically at me trying to figure out how best to hold the bar.

9/10/10 - Press Day
Press - 105x5E, 125X5E, 140x7Q
Seated DB press - 50x10M, 50x10M, 50x10M
DB Shrugs - 80x10M, 100x5F, 90x6F
Clean and press (shut up, I like it!) - 95x5W, 145x4H, 165x2F, 185x.5F, 185x.5F (the clean was easy, couldn’t press it)
upright rows - 70x10M, 90x6F, 90x6F
full ROM front bb raise - 30x10E, 40x10M, 40x10M

2

9/11/10

Deadlift/Arms Day

Deadlift - 135x15W, 225x5E, 250x5E, 280x6GF (bar started slipping out of my hands)

Preacher Curl extended set (wide grip, immediately switch to narrow grip) - 35x10W,10W; 55x6M,6H; 65x5H,2F; 65x3M,4H. When I do these, it’s full ROM, arms go completely straight. The bottom is usually where it sticks, been working on that.

Skullcrushers - 105x5W, 105x10H, 125x3QNS, 125x4QNS, 125x5QNS

concentration curls - 25x7FR, 25x8FR, 30x5FR, 30x6FR, 30x4FR FR stand for failure right, I do the right side first, and whatever the number is there is what I do for the left.

seated overhaed db tri ext - 60x15E, 80x10E

Had to get out of the gym early today, otherwise I’d have done a bit more.

3

9/13/10- Bench/Back day

Bench - 135x15W, 185x5E, 215x5E, 245x7QNS, 245x7QNS.
yeah, know that extra set wasn’t required, but I wanted another shot at it. Thought I might have been able to squeeze out 1 or 2 more. I’m always leery of trying for too much without a spotter though. I’m also making sure to keep my ass firmly planted on the bench, I’ve always been told that’s the “right” way to do it.

DB rows - 60x10E, 100x7FR, 100x6FR. 100x7FR

DB Bench - 100x7F. 100x6Q, 100x7F

Wide grip pull-ups/Chin us ext. sets (do WG pullup w/ full dead hang to failure, immediately switch to chin ups to squeeze out a few more) - 5F/2F, 4F/2F, 2F/1F, 2F/2F.
Yes, I suck at pullups. the right arm thing hinders me. Before that injury, 20 full deadhang pullups with any grip was cake. FML.

Dips - 5Q, 8Q, 8Q
First time I’ve done those in a very very long time. I need to do them more often. I made sure I was well past 90Ã?º on these.

I feel like I should be doing more than this.

4

9/15/10 - Squat/leg day

Squat - 95x10W, 165x3E, 185x3E, 205x8Q, 245x3F Again, I couldn’t resist the urge to do more. Might not be the best idea, though.

seated calf raise - 105x20W, 150x13F. 150x12F, 170x8F, 170x8F, 170x6F

FRont squats - 95x10E, 135x8M, 135x5 last set was done as fast on the concentric as possible. Stopped once I couldn’t do it fast enough. Hopefully I’ll get better at these. The movement feels really awkward still.

Smith calf raises (plates only) - 140x18M, 140x17F, 140x12F

leg curl (supersetted w/ leg press) - 85x20W, 130x12M, 160x12M, 205x3F, 190x5Q, 175x5F

Leg press - 110x20E, 210x12M, 310x7F, 330x7F, 330x4F.

5

9/16/10 - Press/shoulders

rainbow presses (front press to BTN press and back again) for warmup with the bar. Couple dozen reps.

Press - 115x3E, 135x3E, 145x9F

DB shrugs (supersetted with clean n press) 70x15W, 100x6F, 100x6F

Clean n press - 95x10W, 145x5H, 185x1F, 185x0F
attempted this last time and couldn’t press it. Nailed it this time. My power clean form sucks since it’s a relatively new movement for me. I barely drop at all. On these, I’ll allow a little push for the press phase. I don’t for regular press, I keep those strict. that 185 felt pretty intense. When I finished it, I was light headed as all hell.

seated DB press (supersetted with next) - 60x10M, 80x3H, 80x4F
upright cable rows 50x10E, 80x8F, 80x6F

My shoulder were starting to feel pretty toasted when I started the DB press

DB front raises - 30x10F>25x5F>20x6F>15x8F No rest, a quadruple drop set or whatever you’d call that. I’d call it failure when I couldn’t raise it past eye level.

All and all a decent day. I feel like I got a good amount done for the hour was there. I wanted to do a little more, but had to get out of there. I think I need to wake up early and alot an extra half hour for the gym.

6

9/17/10 - Hill Sprints

My … legs…burning…FAWK!

I’ve got a park nearby with some decent grades. Today was short n steep. There’s a cool little draw where I sprinted up one side (10%) grade walked back down, then sprinted up the shorter but steeper (15%) other side, then back across again.

Jogged 1 mile out there, did .5 miles worth of sprints/.5 of recovery, and walked the mile back home.

These are without a doubt going to become a staple. quads, calves, everything feels like it got worked and GOOD.

I have another longer hill that’ll I’ll hit next time. It’s about .3 miles and averages a 6% grade, according to my Garmin. It’s really good for rev limiters (running up at literally 100%, so that I’m bouncing my ticker off its rev limiter) I haven’t done those in months.

7

Did you seriously just say your nutrition is “mostly protein shakes”? Either get on a strict velocity diet or eat whole foods most of the time. You can’t staddle the fence.

8

I don’t really care all that much about getting shredded. My goal is strength, first and foremost.
Moreover, My wife is a great cook and if I tell her “I know you made this great dinner, but I’m not going to eat it” it’ll cause more trouble than it’s worth. Happy wife=happy life. LOL.
Ergo, V-Diet doesn’t fit my life or my goals at this point. Maybe down the road, but not right now.

The reason for “mostly protein shakes” is because they’re the easiest and most convenient way to ensure I get the amount of protein I need for the day. I get 1-2 good whole food meals/day. The rest is shakes.

Under those circumstances, why does it need to be all or nothing? Serious question.

9

9/18/10 - Deadlift

Today was a semi-“I ain’t doing jack shit” day. Limited time, and a buddy of mine is letting me ride his bike in an MX race tomorrow. Two 30 min+1 lap motos on a combined MX/Grass/trail track and I want to be somewhat fresh for it.

Deadlift
95x15W
245x3E
275x3E
295x10Q Once I hit 8, I realized that this weight wasn’t doing what I wanted. By the time I hit 10, I realized I probably had 12-15 in me, and decided to re-assess.
365x1M This was what my previous 1RM was, just 3 weeks ago. OK… let’s see where this goes
385x1H Well, fuck me running sideways, NEW PR. Felt like there was a little more left in tank…
405x0F Damn. Damn. Damn. Got it up to my knees and that was all she wrote. Kinda wondering if I should start using a belt or something. I’m also going to try ditching the running shoes I normally wear and just do these in socks next time around.

seated alt DB curls
20x10M
30x8FR
35x4FR
35x4FR
35x2FR

Rope pressdowns
60x10E
100x4F … WTF? my tris felt like I’d done something for them before this, but I didn’t. Not fresh. I have no idea why. Normally I can get 6-7.
100x4F
100x5F
100x2Q

45 minutes and had to bolt to leave time to get all my gear together for tomorrow.

10

9/20/10 - Bench/Back

Another quickie day, woke up late and only had 45 minutes.

Bench
135x12W
195x3E
225x3E
255x6QNS - thought I might have been able to hit 7, but without a spot decided against 50/50 odds that I’d end up failing miserably
255x4QNS - Wanted one more go at it, and had less in me than I thought.

Wide grip pull up/chin up extended sets
7F/2F - 7 dead hang wide grip pullups is a post-injury PR for me. Long way to go to hit the pre injury PR, but it’s progress and I’ll take it any way I can get it.
4Q/2F
3F/2F
2F/1F

DB Bench (supersetted with DB rows)
70x10E
120x2F - New PR, +1 rep.
100x8F - another PR at this weight/rep.

DB rows
70x10HR
120x2F
100x5FR

I’m debating whether or not to do an afternoon session and get some more volume in.

11

9/21/10 - Squat/legs

So I went off the 531 reservation a little bit today

Squat
95x12w
175x5e
195x3e
225x6f light headed

225x4q
225x5q
245x2q
245x2 interrupted. They’ve got this kid that cleans the gym around this time of day, and he walked right next to the rack and started vacuuming in the middle of the set. Darnit.
155x8m

Front squat
95x10m
135x5m

Leg curls
100x20m
145x10h
175x5f
175x6f
175x6f

Seated calf raise
150x12m
150x10m
150x10m

Smith calf raises
90x20m
180x15f
230x8f
230x7f
230x7f
180x10h

I think I’m in kind of a rut with leg training. Welcoming all tips and ideas from the big squatters out there!

12

9/22/10 - Grab bag day

Wide grip pullup/chin up extended sets
25x3F/2F
5F/4F
4F/2Q
3F/1F
4F/1F
3F/2F
25x2F/1F

BB decline situps (basically just using one of those smaller barbells with preloaded weight across my collarbones)
30x12M
40x12M
40x12H
40x10M
40x8Q
40x8M

towel pullups
3F
4F
2FF started swaying all over the place
6F
4F
2F
2F
5F
4F

offset db curls right only
30x8F
35x3F
35x4F
35x3Q
35x4F
35x3F

First time doing these. I really like them, definitely felt a better concentration in the bicep. These are going to become a staple for sure.

13

9/23/10 press/shoulder day

another quickie in n’ out day

press
bar x a bunch
125x5E
145x3E
155x8F

Hit all the 531 targets as well as my own. I use the last set as a general indicator of progress, in conjunction with a 1RM calculator. E.g. 140x7 = 1RM of 168, 145x9 = 186, and this week 155x8 = 192. I know it’s not a super accurate indicator, but at least it gives me a week to week, apples to apples comparison.

mach shrugs - this is done on the base squat/high pull machine, weight is on each side
135x12M
180x6F
180x5F
180x4F
180x6F
180x4F

seated DB press
60x10M
80x3F
80x4F
80x3F

These sucked, because I use my legs to help lift the DB into position, and my quads are still hurtin’ like a mofo from squat day. having that DB on a sore quad wasn’t all that fun.

front db raise/lat db raise complex
25x8F/x4F
25x8F/4F
25x7F/x4F

hopefully my legs feel better tomorrow for deadlift day. Right now, they’re still toast. Walking up stairs is painful, and I’ve kinda got a gimp hobble.

14

What a shitty day. Quads were still a little bit sore, but I said fuck it, I’m going to lift any way.

Deadlift
135x10W
135x10W
265x5M
295x2 Holy mother of god, that shit hurt. Something in my lower back went pop, and that was it. It took me 10 minutes just to break down the bar because lifting the godamned plates was excruciating.

A couple hours later, after a handful of ibuprofen and a hot bath, it still hurts like hell. I can barely stand up. I’m hoping it’s just a pull and it’ll feel better in a day or so. FML.

15

9/26/10 - Bench/Back day

The lower back is at maybe 60%. That’s actually a good thing, because I was scared that it might be a disc injury of some sort and put me out of commission for 6 weeks. The improvement tells me it’s a garden variety pull or strain, so I’m not going to sweat it. I will however, change up my original plan not to do a deload week until after the 3rd cycle. For obvious reasons, next week will be a deload while I let the back heal up to 100% I’m also going to start using a belt for deadlifts, maybe presses too.

As for today, stuck to pullups only for back work. Didn’t want to tempt fate by putting a lot of strain on the lower back.

Bench
13510ew
2155e
2453e
2753f

2753f
2751m
225*5m

Incline bench
13510m
1855m
2253m
2253m rest pause
2252q rest pause
2252m rest pause

Wg pullup/chin
5f/1q
+252f/1f
6f/2f
+251f
4f/2f
+251f/1f
4f/2f
+251f/1f
3f/2f
3f/1q

Dips
10m
10m
10m
10m
8q

Stiff leg deadlift (super low weight, whole point was to get some blood flow to lower back, and thats it.)
4510e
6510m
65*10m

16

Well, my deload week turned out to be a no-load week since the back was pretty sore until today. I did pullups, but that’s about it. Back is not 100%, but close enough that I felt I could go lift.

10/2 - Bench/Back

Bench
135x10EW
195x5E
215x5E
245x7F Was really hoping to get 8 here.

225x4m full “one onethousand” pause at the bottom, explode up. Called the set when I couldn’t press it up with decent speed.
225x3q "
225x3q "
225x4q "

WG pullup/Chin up ext sets Dead hang, of course.
8F/2F - That’s a post injury PR for me.
4f/2q
+25x2F/1F
+25x2F/1F
5F/2F
4F/1F

DB Bench
60x10e
80x5e
120x2F
120x1F

DB rows
60x10e
120x2q
120x4F
120x3F
80x10m
80x10m

Decline Bench
135x10W
225x3 full “one onethousand” pause at the bottom, explode up. Called the set when I couldn’t press it up with decent speed.
225x5M

BTN pulldowns
75x10E
140x8F

Dips
10M

I think I’m going to have to shake some things up with my bench workout. I’m not seeing the improvement I want. 245x7 is exactly where I was on 9/13.

17

10/4/10 - squats

In and out today. Lower back wasn’t really feeling up to squatting. Hit my 531 targets easily enough but missed my personal targets by a mile.

Squat
95x10W
155x5E
185x5M
205x7Q

135x10E
135x10M

at that point, I decided discretion was the better part of valor and called it a day. I don’t want to aggravate whatever is jacked up anymore than it already is, so I figured it wasn’t the day to really push hard.

18

10/6/10 - press/shoulders (yesterday)

Press
95x10e
115x5e
125x5e
145x10h (new PR, +1 rep)

seated DB press (supersetted with barbell rotator raises)
50x10m
80x3f
80x4f
80x4f
80x3

barbell rotator raises
30x10m
40x7f
40x8f
50x5f
50x4f

wg pullups
8f, 5f, 6f

machine shrugs (ss w/ upright rows)
90x10e
135x10m
180x5f
180x4f
135x7f

upright cable rows
50x10m
65x10m
80x9f
80x5m

19

10/8/10 - deadlift? bi/tri

I was dreading today. I don’t want to f’ up my back any more, but I don’t want to miss a day. Figured I’d ease into it and see how things went.

Deadlift
135x5W
135x5W
135x5W
185x5W

put a belt on for these
235x5E
275x5M
315x1Q
Just wasn’t there. Lower back was hurting, and I didn’t want to chance it. All in all, better than I expected, but worse than I would have liked. Next week I’ll have another go.

wg preacher curls
35x12ew
55x9m
65x6q
65x6f
65x3q

rope pressdown
60x10ew
85x8f
100x3f
100x4f
100x3f

alternating db offset curls
25x10m
30x10fr
35x5fr
35x4fr
35x4fr

JM press
95x10m
95x10m
135x7f
135x4f ??
135x5f

reverse grip bb curls
40x10e
60x6f
60x5f
60x5f>40x4f

20

Any elbow pain with those JM presses? I tried them and the hurt my left elbow, switched to floor presses and loved 'em.

Keep on pushing man, the numbers will only go up.

Nice work.