I have been lurking around the T-Nation world for a little over a year now. Figured I would offer a glimpse into my training and get some feedback from the experts. I have been mainly trying to follow the 5/3/1 routine… Lots of time spent looking through the EliteFTS gurus and trying to learn as much as I can… still sitting south of vag, but trying to move on to bigger and better things. This log will go through the day to day in order to start competing next year (2013)… looking at the 220 lbs class currently…
Quick look at the current goals;
OHP - BW x 110%
Dead - BW x 200%
Bench - BW x 150%
Squat - BW x 200%
Current weight sitting around 236 lbs… a Far cry from the 326 lbs I was a lil over a year ago, but the time is now to get focused and break some PRs!
“Train like a motherfucker for 10 years; no breaks, no bullshit, nothing but you and the bar, the rack and some chalk.” - Wendler
So, got my log up and running, real quick I will try and give a background of where I started and where I am currently…
Honestly, in 2011 I was a sad, out of shape 327 lb behemoth not really happy about anything going on in my life. I looked in the mirror and seeing what I had become, and the glory days of high school where the 3 sports allowed me to eat and do whatever I wanted and carry around a wash board were gone…
I started reading on here after a recommendation from a buddy at work. 2012 I made a decision would be the year I changed it all!
January 2012 - The Beginning - S.O.V.
Personal Best heading into January
OHP - 135 lb x 8
Deadlift - 305 lb x 7
Bench - 185lb x 8
Squat - 225lb x 6
August 2012 - The Trasition - Still not legit, but moving up
OHP - 185 lb x 6
Dead - 415 x 3
Bench - 260 x 6
Squat - 320 x 6
Using mostly a 5/3/1 routine, I am pretty pleased with my progress thus far, but understand that to be competitive these numbers need to JUMP!
In 2013 I want to start competing in local meets, maybe so semi-local events.
Day 1 of 100 rep challenge…
A. Squat - 6 Warm Up Sets w/ streching
WU: BAR/5,5, 135/5,5, 170/5, 200/5
220 x 5
250 x 5
285 x [10] ← Knocked out 10 reps @ 285
B. Good Morning: 3-5 x 5-10 @ W=??? lbs
95/15, 105/15, 115/10, 125/8, 135/6
^-- Read the book wrong and thought it was sets of 10-15 reps. Got an idea of the weight I will be using moving forward.
C. Hanging Leg Raise: 3-5 x 10-15 @ Body Weight
BW/ 10, 10, 9 6 Knee Raises, 10, 10
Day 2 tomorrow w/ Lower Body 100
Also, over the weekend I built a Homemade prowler… Not the quality of some of the store bought pieces, but made it out of scrap material I had laying around, will get the job done.