Just want to clarify that I wasn’t accusing you of excuses at all man, I was suggesting you try to figure out why you don’t feel good sometimes before your workouts. I’ve had the same issues and for me it was because I was dehydrated or my blood sugar was too low. The more you can learn about your body and what works for it/what upsets it, the better off you are - especially starting out as young as you are. As far as the shoes go, some people argue that barefoot is the best. I like lifting barefoot but I shouldn’t do it because my right leg is short, requiring me to wear a lift in my right shoe.
Also, about the cardio, hell yeah! I’m learning that keeping up on cardio makes me a more motivated and productive person, which is kinda cool. Keep up the work man.
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Warmup: Agile 8 + extra lower body stretching and foam rolling
Deadlifts
-135 x 8
-225 x 3 (70%)
-255 x 3 (80%)
-285 x 5 (3+ pr set at 90%, didn’t feel like going to failure)
-305 x 2.5 (grip gave out) (just for fun set at 95%)
OHP
-45 x 8
-100 x 5 (75%)
-100 x 5
-100 x 5
-100 x 5
-100 x 5
Front Squats (technique is still not great, still getting used to these)
-95 x 10
-115 x 10
-115 x 10
Incline BB Bench (focused on squeezing the chest)
-95 x 10
-115 x 10
-115 x 8
-100 x 10
-100 x 9 (almost killed myself at failure with the bar on my neck lol)
BB Bicep curls (SS with empty EZ curl bar)
-45 x 20
-45 x 18
-45 x 15
-45 x 12
Tricep Overhead Ext
-45 x 20 (to pump up triceps a lil’ more for a pic lol)
pretty decent workout, now I gotta go eat
Hey man, you’re wayyyyy overdoing it here. Trust the program as written. Going heavier than you’re supposed to, adding in big, taxing assistance work, and going to failure will burn you out quick. I know it feels easy - there’s a reason for that. You’re solidifying your form and working to build up your helping muscles, so that as the weight gets heavier you keep getting stronger and don’t get hurt.
With the volume and intensity of training you’re doing, I’m not surprised you get really lightheaded before/during your workouts. You’re pushing too hard to get optimum results. For instance, if I did the workout you did yesterday, I would feel like I had the flu. So would most people. If you do this program as written, you will feel like goddamn superman because you’ll actually recover from your training and you will get stronger and bigger.
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Thanks for the advice. I shouldn’t try so hard lol.
Only speaking from experience, man. If you can do it, I would get the 5/3/1 ebook and read it. There’s a lot of info about training and the background/reasoning behind the entire program. Everything will make more sense then.
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Conditioning Day
Foam rolling, agile 8 movements, dynamic stuff, etc…
5.5 miles march with an additional 30 lbs very uncomfortably placed in a backpack not meant for carrying heavy loads (literally stuck a weight plate I wrapped in a towel into my backpack and went). Rewarded myself with a coke zero at halfway point. Drank half threw the rest away.
Played spikeball tryhard mode.
Squats and Bench
Warmup: Agile 8 stuff, ankle mobility stuff, shoulder mobility stuff, basically stretched every muscle I knew how to stretch prior to working out.
Dynamic: a few horizontal jumps, verticals, and jumps with a run up
Squat (Belt-less, never done this before)
-45 x 5
-135 x 5
-205 x 1
-225 x 5 (75%)
-225 x 5
-225 x 5
-225 x 5
-225 x 5
Bench
-45 x 5
-120 x 3 (70%)
-135 x 3 (80%)
-155 x 5 (3+ at 90%)(not counting the 6th rep, cuz my brother just started working out, and helped doesn’t rly know how to distinguish if someone doesn’t want help)
Pull-up/Chin-up (3 sets pull, 2 sets chin alternating)
-7
-5
-5
-5
-5
RDL (really focusing mind muscle connection on assistance ex.)
-135 x 10
-175 x 10
-175 x 10
-175 x 10
Triceps OH Ext.
-55 x 15
-55 x 20
-55 x 20
-55 x 15 (last sets we’re a little cheated)
-55 x 15
(push-up and band pull aparts we’re thrown in here and there)
good workout, happy with bench pr, squats felt nice
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Nutrition for today was awesome. My parents went for a grocery restock yesterday. We are blessed with food in plenty.
Breakfast
-1 bagel with 1/3 fat cream cheese
-deli turkey
-onions
-1 cup spinach
Lunch
-4oz flank steak (mom’s cooking)
-10oz russet potato
-3 cups broccoli
-a lil bit of ketchup
-tons of texas pete
Preworkout
-2 Oikos vanilla yogurts
-1 cup oats raw
-1 small gala apple
Post Workout Smoothie
-1 scoop protein
-1 cup whole milk
-2 cups spinach
-1 large banana
Dinner
-small avocado
-2 cups cooked rice
-2 cups broccoli
-4oz chicken breast
-tons of texas pete
Snack
-1 cup oats
-1 small gala apple
-2 tbsp peanut butter
-1 Oikos yogurt
Macros: 456g carb, 70g fat, 213 protein
wow i feel spoiled
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Much better dude, that’s more like it. Keep it up 
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Monday 5/3/1 Workout
Agile 8
Jumps (vertical and horizontal)
OHP
-45 x 10
-95 x 3
-105 x 3
-115 x 7 (90% 3+ pr set)
Deadlifts (not belt for anything except for fun 1RM)
-135 x 5
-205 x 3
-235 x 5
-235 x 5
-235 x 5
-235 x 5
-235 x 6 (accident, weight was too light)
-315 x 1 (this was easy, did it just for fun lol, went up in like 2.5 seconds)
Front Squat
-135 x 10
-135 x 11
Back Squat
-135 x 20
Incline BB Bench (around 30 degree incline)
-135 x 8
-135 x 8
-135 x 6
-135 x 7
Biceps (really focused on mind muscle connection this time)
-45 x 20
-45 x 15
-45 x 10
-45 x 5
woohoo, tons of prs. i’ve never actually pulled 315, i’ve only pulled it off of 2 25 plates, so not full range of motion. should have a youtube video of this session up soon
Hey man, the workout you posted looks nothing like the actual program
I know it’s tempting to add more and go overboard, but you’re missing out on progress by doing that. 5/3/1 rewards patience. Keep reminding yourself of that.
Umm, i did the deads and then still had a lot left in me. consider my 315 as part of my life aside from working out lol. press was done as instructed. i cant do hyperextensions, and i do face pulls every day around 3 times a day to fix my posture
In that article it say do some assistance exercises, is there something wrong with the exercises im doing? incline bench for chest because i dont want to only hit my chest 1-2 times a week. my chest is lagging behind the rest of my body
The program is planned so that this is the case. The deadlift work on press day is there to help you groove your form and get blood to the muscles, it’s not supposed to wear you out. Assistance-wise, the program calls for small assistance, not big multi-joint exercises, and pretty low volume other than band pull-aparts. If you’re wanting to hit your chest, you’re better off doing incline flyes or something small that’s not gonna tax your nervous system.
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Today was supposed to be conditioning, but I felt like doing flips instead.
Walked 3 miles.
Drank a white monster.
Tried to land a cork (spinny parkour backflip off one foot type of deal) on ground for 2 hours. We’ll get 'em next time. Got really demotivated on the end and pretty beat up from falling on my face for 2 hours straight.
Squat and Bench:
Warmup
-stretch lower body
-some agile 8 movements
-stretch upper body
-deep squat position for 2 x 30 sec.
Dynamic
-stationary vertical jumps
Squats
-45 x 10
-135 x 10
-185 x 5
-205 x 2
-255 x 1
-255 x 7 (85% 5+ rep pr) (rounded 5lbs up from 250)
Bench Press
-135 x 5
-135 x 5
-135 x 5
-135 x 5
-135 x 5
Pull-ups
-7
-6
-6
-5
-4
RDLs (straps, no belt)
-135 x 10
-185 x 10
-185 x 10
-185 x 10
DB Pullover
-45 x 10
-45 x 10
-45 x 10
Spikeball for almost 2 hours.
Agile 8
More stretching
Cosgrove Evil 8 minus good mornings (90lbs)
3 mile walk
Some Spikeball
Ran (controlled sprints) some routes with my brother who knows nothing about football
Deadlift and OHP:
Warmup:
-Agile 8
-Stretching
-Violent Leg Swings
Dynamic
-Bounding? (alternating 1 foot jumps)
-Vertical with run-up
-Horizontal jumps
Deadlifts
-135 x 8
-205 x 5
-235 x 5
-255 x 1
-275 x 1
-275 x 9 (pr set at 85%) (was supposed to be 267lbs, but what the heck man, don’t be a chicken)
OHP
-100 x 5
-100 x 5
-100 x 5
-100 x 5
-100 x 5
Front Squat
-135 x 1
-155 x 1
-155 x 7 (couldn’t find my shelf on these today, rested uncomfortably on my collar bone)
-155 x 8
-155 x 8
Incline BB Bench (30°)
-45 x 10
-135 x 8 (accidentally put it to 45°, fixed it next set)
-135 x 8
-135 x 6
-135 x 6
Plate curl
-35 x 20
-35 x 20
-35 x 15
Overall very good workout. Very happy with deadlifts (this puts my 1RM from 315 to 360), but I need to work on my grip. Incline bench going up. It would’ve been better if I hadn’t screwed up the incline first set. OHP weight moving super fast. Front squats slowly but surely going up ig.
https://www.instagram.com/p/B-0BRu2j48f/
