I’ve lurked for a long time and finally decided to take the plunge. I’m making this log to keep me honest and on track. I started lifting 2 years ago off and on, but in the past few months have decided to take things siriously. I’ve just started doing 5/3/1 and am on my 3rd week of it.
Stats:
age: 18
weight: 170
height: 6’1"
deadlift: 310
squat: 315
bench: 225x5 (haven’t tried a max)
ohp: 145
goals:
get bigger as well as stronger. Obviously ide love to get my deadlift up, as it has never been my strong point. Squats have always been one of my stronger lifts as my dad had me doing them at a young age lol.
Diet:
just try to eat as much as possible, with a protein shake here and there.
Feel free to follow along and offer any advice and criticism as I will humbly accept both. I am here to learn and grow so I appreciate anything you guys have to say.
5/3/1 day
SQUAT
bar x 10
135 x 5
185 x 5
225 x 3
230 x 5
260 x 3
295 x 1
STIFF LEG DL
135lbs x 3 x 8 (just added these and starting off light)
BENT BB ROW
135lbs x 3 x 8 (always been terrible at these, don’t know why)
PULLUPS
bodyweight 3 x 8
HANGING LEG RAISE
bodyweight 3 x 8
Not a bad workout considering I had a stomach flu last week. Would have liked to get 1 or 2 more reps on the squat but didn’t want to chance it without a spotter.
5/3/1 day
BENCH
bar x 10
135 x 5
180 x 5
200 x 3
225 x 2
INCLINE BB
135 x 8
155 x 8
175 x 6
DIPS
bodyweight x 3 x 8
CLOSE GRIP PUSHUPS
bodyweight x 2 x 8 (toast)
5/3/1 day
DEADLIFT
135 x 5
185 x 4
225 x 3
235 x 5
265 x 3
295 x 3 (back rounded on the third dangit!)
SNATCH GRIP HIGH PULL
135 x 6
145 x 6
150 x 2 x 6
BARBELL CURL
95 x 3 x 5
HANGING LEG RAISES
3 x 8
Was on my feet all day at work but deads felt real solid. The first two reps of 295 went up real good, easier than they ever have before so I’m real happy about that. Still rounded my back on the third rep though. That has been the thing I think has been holding my deads back. But i’m slowly getting better at it. Overall really good session though.
5/3/1 day
OHP
bar x 10
95 x 5
105 x 5
120 x 3
135 x 4 PR (almost blacked out on 2 rep, really scary, but got it together and got 2 more reps)
CHIN UPS (leaned back to chest, don’t know what there called)
3 x 8
CGBP
135 x 2 x 8
really happy with getting 4 reps on 135 in ohp, almost blacking out was not cool, but I probably just missed a breath or something. Overall pretty solid though. Time to eat.
Missed my squat day yesterday because of an emergency, that sucks!!! Uuugghhhh!!!
5 DAY
BENCH
bar x 10
135 x 2 x 5
185 x 5
195 x 5
205 x 5
INCLINE BB
135 x 5
155 x 6
165 x 2 x 6
DIPS
4 x 8 (10lbs)
HANGING LEG RAISE
3 x 8
Forgot last set on bench was a max rep, but no biggie. Finally a good session where I wasn’t beat from work so it felt really good. Can’t wait for thursdays workout! I’m starting to crave deadlift days like no other!
hey man,
good luck with your goals. Are you keeping a food log at all or not really? The whole “eating as much as I can” thing works to an extent but if you’re not gaining weight consistently then you probably should monitor that a little better… Just a tip.
Also, when you “miss a squat day” you should should just hit squats (or legs) on your next day back in the gym and get back on track… not too big of a deal since you said squats are your best lift but I’m just saying that so it doesnt become a regular thing ya know?
anyway… keep it up man.
Thanks for stoppin in man. Alright I think I try to keep a food log as well. And yeah about the squat, you can be sure that will never happen again. I probably should have done them the next day too cuz it was bench day. Well lesson learned.
Yesterdays workout
5 DAY
OHP
bar x 10
95 x 5
105 x 5
115 x 5
125 x 5
130 x 6 PR
PULLUPS
10 lbs x 3 x 8
DUMBELL SIDE RAISE
20 lb x 3 x 8
decided to keep track of what I ate yesterday so here it is. This is pretty much what a normal looks like for me.
MEAL 1 :
1 cup oatmeal
1/2 cup raspberries
3 eggs
1 banana
1 chocolate donut
WORKOUT
MEAL 2:
protein shake
MEAL 3:
12 oz beef patty
2 slices wheat bread
bowl of salad
MEAL 4:
protein shake
MEAL 5:
12 oz chicken breast
2 slices wheat bread
1 cup steamed brocoli
1 cup ice cream
@2 cups French fries
Wow just one day of keeping a food log is eye opening. I think I obviously need to eat much more now that I see this. Next time I will also try to calculate carbs and protein. Any input on my diet would be appreciated. Thanks.
well, it looks like missing that squat day set me back some. Lesson learned. I tried to do the cycle 2 poundages for the squat day but it just wouldn’t budge. Still pushed myself pretty hard though.
3 DAY
SQUAT
bar x 10
135 x 5
185 x 4
225 x 3
255 x 3
265 x 3
280 x 3
STIFF LEG DL
135 x 8
145 x 8
155 x 2 x 8
BB ROW
135 x 6
145 x 8
155 x 2 x 8
PULLUPS
10 lbs x 8
15 lbs x 2 x 8
HANGING LEG RAISE
bodyweight x 3 x 8
Last set on squat was murder. Did not think I was going to get the last rep too but I ground it out. Squat percentages were pretty much the same as cycle 2 of 5/3/1. I think I may be finding the groove on BB rows too as they went up alot from last time.
3 DAY
BENCH
bar x 10
135 x 5
185 x 3
190 x 3
200 x 3
210 x 3
220 x 2 (pissed!)
220 x 1
INCLINE BB BENCH
bar x 8
135 x 6
155 x 6
165 x 6
165 x 6
175 x 1
185 x 1 (flew up!!! Super stoked!!)
WEIGHTED DIPS
bodyweight x 6
20lbs x 8
25lbs x 8
30lbs x 8
30lbs x 8
CGBP
135 x 6
135 x 6
Bench did not go well today. Before I started 5/3/1 I was alternating benching once a week and twice a week and hit 225 for 2 sets of 5 multiple times. Now my bench has dropped and it’s pretty frustrating. I don’t know if my bench just needs more frequency or if I just need to recover better and get bigger. Just gotta keep pushing and see how it goes. On a happier note incline bench was incredible. 165 felt real good. I just wanted to see if I could hit the 185 mark and I did! It feels so good! And I can garruntee that if I wasn’t burnt from those 165 x 6s I could have hit 3 maybe 4 for 185. Dips also went really good.
DIET
meal 1
1 cup oats
3 eggs
1/2 cup raspberries
1 banana
meal 2
4 pieces wheat bread
2 1/2 lb beef pattys
meal 3
protein shake
meal 4
5 meatballs
1/2 package macaroni
1 1/2 cup various fruits
meal 5
protein shake
still need to eat more dangit!!!
YESTERDAYS WORKOUT
3 DAY
DEADLIFT
135 x 5
185 x 4
225 x 3
260 x 3
275 x 3
290 x 4 PR
POWER CLEAN
135 x 3
145 x 3
165 x 3
185 x 1
185 x 1
SNATCH GRIP HIGH PULL
135 x 6
145 x 6
145 x 6
BB CURL
95 x 5
95 x 5
95 x 5
HANGING LEG RAISE
bodyweight x 3 x 8
===============================
TODAY’S WORKOUT
3 DAY
OHP
bar x 10
95 x 5
115 x 3
120 x 3
130 x 3
135 x 6 PR
145 x 2
PULLUPS
15 lbs
3 x 8
SIDE RAISE
20 lb
2 x 8
CGBP
135 x 6
145 x 6
145 x 6
155 x 6
165 x 5
5/3/1 DAY
SQUAT
bar x 10
135 x 5
185 x 4
225 x 3
230 x 5
260 x 3
295 x 3 PR!!
STIFF LEG DL
135 x 6
155 x 6
175 x 6
185 x 8
BB ROW
135 x 6
155 x 6
165 x 6
REVERSE GRIP PULLUP
20 lbs x 8
20 lbs x 8
25 lbs x 8
Big rebound on the squat! I figured the week I missed a workout would set me back, but ended up getting a great last set. First two reps of 295 felt pretty easy and the last rep was hard but not grinding. It went up fairly smooth. Can’t wait to get that magical 3 plates for reps!
5/3/1 DAY
BENCH
bar x 10
135 x 5
155 x 5
180 x 5
200 x 3
225 x 3 PR
225 x 2 (had another in me easy but didn’t go for it… I have no clue why I didn’t…)
INCLINE BB BENCH
135 x 6
175 x 6
185 x 6 PR
185 x 6 PR
195 x 3 PR
205 x 1 PR!
WEIGHTED DIPS
35lbs x 8
35lbs x 8
35lbs x 8
all PRs
CGBP
drained haha nooo energy lol
135 x 6
145 x 6
called it
Super beast mode session! Felt great coming in. Bench last week was pretty disheartening so hitting PRs made me feel alot better might have even got 5 but no spotter so it will have to wait till next week. Incline bench was ridiculous! That’s a 5 rep for 2 set PR for 185. PR for 195, and PR for 1 x 205. Felt like a beast for hitting over 200 lbs, and it flew up! Dip PR as well. Don’t know why but incline just feels so much more natural than flat bench. O well gotta keep selling out. Can’t wait for deadlift day Thursday. Time to eat.
5/3/1 DAY
DEADLIFT
135 x 5
185 x 4
225 x 3
245 x 5
275 x 3
305 x 3 PR!
POWER CLEAN
135 x 3
165 x 3
called it, did not feel right at all
SNATCH GRIP HIGH PULL
135 x 6
135 x 6
135 x 6
BB CURL
95 x 5
also called it, bad pain in left forearm
1 ARM PREACHER CURL
55 lbs x 3 x 8
Great workout. First two reps on 305 DL went up easy with just about no back rounding. Third rep had some rounding, but i was probably just tired. Great PR though, can’t wait to get three plates and get over this hump. Also, for the first time I really felt my lower lays worked after 305. I think that’s good lol. The rest of the workout I was pretty drained. Power cleans felt wrong from the start, wrists hurt and had no explosion. That was probably just from being tired from DLs. I think I’ll lay off BB curls too because I’m getting a bad pain in the bone of my left forearm midway through the rep and when I let go of the bar.
5/3/1 DAY
OHP
bar x 10
95 x 5
115 x 5
130 x 3
145 x 3 PR
155 x 1 PR
WEIGHTED PULLUPS
20 lbs x 7
20 lbs x 6
20 lbs x 6
SIDE RAISE
20 lbs x 8
20 lbs x 8
CGBP
135 x 6
155 x 6
165 x 5
Ohp keeps on climbing. Overall great workout, although I am begennin so become worried about my CGBP. IRS very low compared to my bench, I just don’t know why.
5 DAY
SQUAT
bar x 10
135 x 5
185 x 4
225 x 3
245 x 5
255 x 5
270 x 6 PR
RDL
135 x 6
185 x 6
195 x 6
205 x 6 PR
BB ROW
135 x 6
155 x 6
165 x 6
175 x 6
CLOSE GRIP PULLUP
25 lbs x 8
25 lbs x 8
25 lbs x 8
(all PRs)
Good session again. Starting to cheat a little bit on rows to see how that goes. I think I also finally am starting to look bigger too…I don’t know haha it’s the first time it’s kinda hit me, but my lifts are going up so who cares right. I’ll try to get some pics up here eventually. Got a big concrete pour tomorrow early in the morning so I’m not looking forward to working out after that, but it’s bench day so I should be alright. “Eatin time”
First of all, I checked my weight today and it was 175lbs. The last time I checked it was two weeks ago, I was still at 170lbs. That’s a 5 lb increase over two weeks! I can live with that! I don’t know if it’s because I’ve been eating ALOT more or because I’ve started using ONs gold standard whey. Either way I’m gonna keep doing what I’m doing. ANYWAY…on to the workout.
5 DAY
BENCH
bar x 10
135 x 6
135 x 6
155 x 5
185 x 5
195 x 5
205 x 5
215 x 6 PR
BB INCLINE BENCH
bar x 6
135 x 6
185 x 6
185 x 6
185 x 6 (+1 set PR)
WEIGHTED DIPS
bodyweight x 6
25lbs x 6
35lbs x 6 PR
35lbs x 6 PR
Awsome pressing day! Felt sooooo pumped after 215 x 6. Wanted to go for more on incline, but there’s time for that later, liftings a marathon, not a sprint. Also, I’m thinking of cutting out CGBP, it just seems like I can’t get it right, it always hurts my shoulders, even at just 135.
5 DAY
DEADLIFT
135 x 5
185 x 4
225 x 3
240 x 5
255 x 5
270 x 7 PR
POWER CLEAN
135 x 3
165 x 2
185 x 1
185 x 1
190 x 1 PR
SNATCH GRIP HIGH PULL
135 x 6
145 x 6
145 x 6
1 ARM BB PREACHER CURL
55lbs x 3 x 8
starting to love deads. Really getting the feel for them now. Eat up.