Part of the 5/3/1 Cult

Training Training Logs
41

Saturday

damn only 1 squat rack and people doing half squats in it. Not feeling like I can squat heavy today anyway so I just skipped to my bench workout. I cannot seem to add any weight on the bench I think my form needs work. Feels like it falls apart once I start going heavier.

Warm-up: 10 mins treadmill

A1) Bench
160x5, 180x3, 200x1, 225x1, 185x5
A2) 1 arm DB row 80lbs 5x10

B1) Incline DB bench 3x10 55lbs
B2) Seated row 3x10 100lbs
B3) swiss ball jackknife 2x15

42

Switching to a body part split. I get bored after a few months of doing the same thing. I’ll go back to 5/3/1 after 12 weeks of a body part split.

I’m following the program outlined by soccerdad5 in the Rate My Physique forum.

Tuesday

Chest

A) Barbell bench 115x12, 135x10, 155x10,10
B) Incline DB bench 45x10,10,10,10
C) slight incline DB flye 20x10,10,10,10
D) pec dec flyes 100x10,10,10,10
E1) 45* back extension 3x12
E2) decline crunch 3x12

43

Wednesday

Decided I want to do this. It looks hard.

“Built For Bad” by Christian Thibadeau
( Built for Bad: Strength Circuits )

5x85%, 4x87.5%, 3x90%, 2x95%, 1x100%

A1) Trap bar deadlift 310x5, 320x4, 330x3, 350x2, 365x1
A2) Bench press 170x5, 175x4, 180x3, 190x2, 200x1
A3) SG High pull 140x5x 145x4, 150x3, 155x2, 165x1
A4) Military press 115x5x 120x4, 125x3, 130x2, 135x1
A5) Lat pulldown 100x5, 120x4, 140x3, 160x2, 180x1

glad I bumped 1RM’s down and used 90%.

44

Got some videos from last night to check my form. Filmed my last reps of trap bar deadlift (365lbs), bench (200lbs), and snatch grip high pull (165lbs). I’m so glad I bumped my maxes down because that is one hell of a circuit!

trap bar deadlift 365

bench 200

snatch grip high pull 165

45

968×1296 406 KB

broccoli, tilapia, and basmati rice.

46

Thursday

Built for Bad week 1 day 2

A1) Trap bar deadlift 290x5, 300x4, 310x3, 330x2, 345x1
A2) Bench 160x5, 165x4, 170x3, 180x2, 190x1
A3) Snatch Grip High Pull 130x5, 135x4, 140x3, 150x2, 155x1
A4) Military Press 110x5, 115x4, 120x3, 125x2, 130x1
A5) Lat Pulldown 120x5, 140x4, 160x3, 180x2, 200x1

Time: 44:48m

47

Friday

Built for Bad week 1 day 3

A1) Trap bar deadlift 310x5, 320x4, 330x3, 350x2, 365x1
A2) Bench press 170x5, 175x4, 180x3, 190x2, 200x1
A3) SG High pull 140x5x 145x4, 150x3, 155x2, 165x1
A4) Military press 115x5 120x4, 125x3, 130x2, 135x1
A5) Lat pulldown 120x5, 140x4, 160x3, 180x2, 200x1

Time: 39:54

I could see veins popping out of my traps during the deadlifts. That’ll be cool when they’re always visible if I ever get to that level. This program hammers the traps pretty hard with the deadlifts and SGHP’s.

48

List of supplements I’m taking:

Garden of Life RAW Perfect Food chocolate flavor
Biotest Elitepro mineral support
MAG-10
USPlabs modern BCAA
Milk Thistle
vitamin B complex

need to get some fish oil.

49

Saturday

Built for Bad week 1 day 4

A1) Trap bar deadlift 290x5, 300x4, 310x3, 330x2, 345x1
A2) Bench 160x5, 165x4, 170x3, 180x2, 190x1
A3) Snatch Grip High Pull 130x5, 135x4, 140x3, 150x2, 155x1
A4) Military Press 110x5, 115x4, 120x3, 125x2, 130x1
A5) Lat Pulldown 120x5, 140x4, 160x3, 180x2, 200x1

Time: 35min

50

Sunday
Built for Bad day 5

A1) Trap bar deadlift 310x5, 320x4, 330x3, 350x2, 365x1
A2) Bench press 170x5, 175x4, 180x3, 190x2, 200x1
A3) SG High pull 140x5x 145x4, 150x3, 155x2, 165x1
A4) Military press 115x5 120x4, 125x3, 130x2, 135x1
A5) Pull-ups BWx5, +10lbsx4, +20lbsx3, +25lbsx2, +35lbsx1

Going to up my numbers to this for week 2 and switch out lat pulldowns with ring chinups:

A1) Trap Bar Deadlift 315x5, 325x4, 335x3, 355x2, 370x1
A2) Bench 175x5, 180x4, 185x3, 195x2, 205x1
A3) Snatch grip high pull 145x5, 150x4, 155x3, 160x2, 170x1
A4) Military Press 120x5, 125x4, 130x3, 135x2, 140x1
A5) Ring chinup BWx5, +10lbsx4, +20lbsx3, +25lbsx2, +35lbsx1

51

Thursday

Took an extra day off to recover. Man that workout is tough but fun! Going to start week 2 tonight.

Adding 5lbs to every lift or dying trying.

A1) Trap Bar Deadlift 315x5, 325x4, 335x3, 355x2, 370x1
A2) Bench 175x5, 180x4, 185x3, 195x2, 205x1
A3) Snatch grip high pull 145x5, 150x4, 155x3, 160x2, 170x1
A4) Military Press 120x5, 125x4, 130x3, 135x2, 140x1
A5) Ring chinup BWx5, +10lbsx4, +20lbsx3, +25lbsx2, +30lbsx1

Time: 40:59

Felt very strong doing tonight’s workout even though I’m having some digestive issues and bloating that keeps plaguing me. Hopefully the docs can figure it out. Maybe its the MAG-10??

52

Saturday

taking a day to rest, didn’t sleep much at all and tired as hell after work.

A1) trap bar deadlift 300x5, 305x4, 315x3, 330x2, 350x1
A2) bench press 165x5, 170x4, 175x3, 185x2, 195x1
A3) snatch grip high pull 135x5, 140x4, 145x3, 155x2, 160x1
A4) military press 115x5, 120x4, 125x3, 130x2, 140x1
A5) ring chin-up BWx5, +5x4, +10x3, +15x2, +20x1

53

How are you liking the program?

54

[quote]MightyMouse17 wrote:
How are you liking the program?[/quote]

I really enjoy doing it and can see myself being much stronger at the end of the 6 weeks. Its just really tough for me to train 5 days in a row w/ kids and work etc. Its also tough to do the workout when other people are in the gym since you have to use a trap bar, bench and 2 more barbells. I just go after work when no one is in there but I don’t get home until 1230 or 1am.

55

Sunday

Built for Bad week 2 day 3

This is going to be a grind to do the whole 6 weeks. But god damnit I’m going to do it!

A1) Trap Bar Deadlift 315x5, 325x4, 335x3, 355x2, 370x1
A2) Bench 175x5, 180x4, 185x3, 195x2, 205x1
A3) Snatch grip high pull 145x5, 150x4, 155x3, 160x2, 170x1
A4) Military Press 120x5, 125x4, 130x3, 135x2, 140x1
A5) Ring chinup BWx5, +10lbsx4, +20lbsx3, +25lbsx2, +30lbsx1

56

Monday

Built for Bad
week 2 day 4

A1) trap bar deadlift 300x5, 305x4, 315x3, 330x2, 350x1
A2) bench press 165x5, 170x4, 175x3, 185x2, 195x1
A3) snatch grip high pull 135x5, 140x4, 145x3, 155x2, 160x1
A4) military press 115x5, 120x4, 125x3, 130x2, 140x1
A5) ring chin-up BWx5, +5x4, +10x3, +15x2, +20x1

57

Wednesday

couldn’t get to the gym yesterday.

Built for Bad week 2 day 5

A1) Trap Bar Deadlift 315x5, 325x4, 335x3, 355x2, 370x1
A2) Bench 175x5, 180x4, 185x3, 195x2, 205x1
A3) Snatch grip high pull 145x5, 150x4, 155x3, 160x2, 170x1
A4) Military Press 120x5, 125x4, 130x3, 135x2, 140x1
A5) Ring chinup BWx5, +10lbsx4, +20lbsx3, +25lbsx2, +30lbsx1

58

Friday
Built for Bad
week 3 day 1

posting my next workout so I have something to look forward to (NOT!).
Not going to lie, these workouts aren’t very fun. I believe in it, though. After 6 weeks I will de-load and re-start with 5/3/1.

A1) Trap Bar Deadlift 320x5, 330x4, 340x3, 360x2, 375x1
A2) Bench 180x5, 185x4, 190x3, 200x2, 210x1
A3) Snatch grip high pull 150x5, 155x4, 160x3, 165x2, 175x1
A4) Military Press 125x5, 130x4, 135x3, 140x2, 145x1
A5) Ring chinup BW+5x5, +15lbsx4, +25lbsx3, +30lbsx2, +35lbsx1

59

quitting Built for Bad. Just didn’t look forward to going to the gym to do those workouts.

Starting Beyond 5/3/1 1.1

Monday

Box jump 5x3 (nixed due to time constraints)

A1) Squat 200 x 3, 230 x 3, 260x6
B1) Bench 5x5 @ 160 60s rest

C1) chin-ups BWx 10,5,5,5,5,5,5,5,5
C2) Side bends 2x25 80lbs
C3) Tricep pushdowns 3x25 45lbs

60

Tuesday

2 mile treadmill walk with 60lbs weighted vest on.