Sup fellas, I am a beginner at lifting and wanted to start a training log to keep track of my progress. I am 5 foot 11 197 pounds and fat. I will be cutting till I hit 15 percent bodyfat and will start bulking after that. I am currently at 26 percent bodyfat according to my callipers. Goal weight is 170 to 175 lbs. Been doing 5/3/1 for around 4 months and now I am at the below maxes.
Maxes
Bench Press = 145 Lbs
Deadlift = 250 lbs
Squat = Idk I have knee problems from squatting but will start squatting again from tomorrow onwards.
Overhead Press = 100 lbs.
Program I am following
5/3/1 5s PRO First Set Last with the requisite accessories and 30 minutes of incline walking 4 times a week.
Day 1
Military Press = 45 lbs x 10, 50 lbs x 5, 55 lbs x 5, 60 lbs x 5, 70 lbs x 5, 80 x 5 Back off sets = 5 sets of 5 at 60 lbs.
Pushups = 9,9,9
Barbell curls = 50 lbs x 10,8,8
Tricep Extensions = 45 lbs x 10,10,10
Rear Delts = 4 sets of 15
Pull up Negatives = 5 sets of 5
Day 2
Deadlift = 45 x 10, 95 x 5, 125 x 5, 150 x 5, 175 x 5, 195 x 5, Back off Sets = 150 x 5 x 5
Pull up negatives = 5 sets of 4
Pushups = 9,9,9
Weighted Crunches = 5 pound plate with 9,9,9
Bicep Curls = 25 lb dumbbells x 10,9,7
Tricep Extensions = 45 lbs x 10,10,10
Rear Delt Machine = 5 sets of 12.
Day 3
Bench Press = 45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 5, 110 x 10(AMRAP Set) Could have hit 11 Back off Sets = 85 x 5 x 5
Romanian Deadlifts = 45 x 9, 65 x 9, 95 x 9, 95 x 9
Negative Pull ups = 4 sets of 4
Back Raises = 3 sets of 8
Pushups = 9,9,9
Bicep Curls = 25 lbs each hand = 9,8,7
Tricep Extensions = 45 lbs x 11,10,10
Crunches = 12,12,12
Day 4
Deadlift = 45 x 5, 95 x 5, 115 x 5, 145 x 5, 160 x 5, 185 x 5, 205 x 5(Didnt do Amrap cause my lower back was aching and was scared of doing more) Back off sets = 160 x 5 x 5
Dumbell Bent Over Rows = 25 lbs could not hit upper back properly at all my upper back was FRIED.
Back Raises = 3 sets of 8
Pushups = 10,9,9
Bicep Curls = 25 lbs each hand = 10,10,10(Rest pause the last 2 reps)
Tricep Extensions = 45 lbs x 11,11,11
Crunches = 12,12,12
Day 5
OHP = 45 lbs x 5, 50 lbs x 5, 55 lbs x 5, 60 lbs x 5, 66 lbs x 5, 75 lbs x 5, 85 lbs x 8(AMRAP) Back off sets = 5 sets of 5 with 66 lbs
Pull Up Negatives = 1 full pull up between each set, 3 pull up negatives for 5 sets
Bulgarian Split Squats = 8,8,8 each leg
Pushups = 9,9,8
Bicep Curls = 50 lbs x 9,9,8
Tricep Extensions = 45 lbs x 12,11,10(Will go to 50 lbs next and try to get to 12 each set)
Back HyperExtensions = 8,8,8 no lower back pain which is nice since last time i had some lower back pain.
Day 6
Bench Press = 45 lbs x 5, 55 lbs x 5, 65 lbs x 5, 75 lbs x 5, 85 lbs x 5, 90 lbs x 5, 105 lbs x 5, 120 lbs x 7(AMRAP maybe could have hit 8 did not want to risk the bar falling on my face lol) Back off sets = 90 lbs x 5 sets of 5
Romanian Deadlifts = 45 x 8, 65 x 8, 95 lbs x 8, 115 lbs x 8
Bent Over dumbbell rows = 20 lb dumbbells for 3 sets of 10
Lat Pull Downs = 3 sets at 80 pounds strict bar to chest
Bicep Curls = 50 lbs x 10,9,9
Tricep Extensions = 50 lbs x 8,8,8
Back Raises = 3 sets of 8
Pushups = 9,9,8
Crunches = 3 sets of 15
Did an experiment today, doing lunges was much easier on my knees compared to squatting even the bar, so I have decided to progress to bulgarian split squats after I can do 3 sets of 10 to 12 on bodyweight lunges and use them as an alternative to squats. Goal is to hit 185 for 5 each leg before I call myself Intermediate on bulgarian split squats. Or two 90 lb dumbells.
Will be using bulgarian split squats as my main accessory for 5/3/1 but will be using 8/6/3 rep ranges for the BSS.
Day 7
Trap Bar Deadlifts = 45 x 5, 95 x 5, 115 x 5, 145 x 5, 170 x 6, 195 x 5, 215 x 5, Back Off sets = 4 sets of 170 x 6
Chinups = 2 I can do 3 now I think,
Negative Chins = 1 full chin between each set and 3 chin up negatives for 4 sets
Bicep Curls = 50 lbs x 8,9,9,6
Tricep Extensions = 50 lbs x 9,9,9
Pushups = 9,9,9
Back raises = 2 sets of 8
Lunges = 4 sets of 5 with 2 minute rest in between each
I got long femurs and I did ass to grass for like 6 months pushing weight each time ala starting strength and i ignored the pain thinking I was weak. I just stopped squatting after that and did not do any work on it thinking it will be gone forever. That might be it, but I dont know.
From what I understand, it is very difficult to shift your weight onto your knees when doing lunges or split squats unless you’re doing it deliberately like the Knee Over Toes guy’s lunges.
Have you tried doing goblet squats? I find they are the easiest way to develop squats for beginners.
Day 8
Military Press = 45 x 5, 55 x 5, 60 x 5, 65 x 5, 70 x 5, 80 x 5, 90 x 4. Will be keeping the same training max for another block.
Bent over Dumbell Rows = 3 sets of 8 with perfect form with 20 lb dumbbells will be bumping up to 25 lb dumbbells next time i train the row.
Negative Chins = 1 full Chinup, 3 negative chinups for 2 sets.
Lunges = 4 sets of 5 with minute and a half rest in between.
Pushups = 9,9,9
Bicep Curls = 50 lbs x 9,9,9
Tricep Extensions = 50 lbs x 9,9,9 great form.
Hanging Leg Raises with knees tucked = 3 sets of 8
Have not taken a deload in 2 cycles wonder if I should do another cycle before deload week.
Day 9(First Leg Day)
Bulgarian Split squats = 4 sets of 5 with bodyweight.
Lunges = 45 lbs x 5, 25 lbs x 2 sets of 5
TRX Inverted rows = 8,8,8
Lat Pull downs = 80 lbs x 8, 90 lbs x 8
Bicep curls = 50 lbs x 10,10,8
Tricep Extensions = 50 lbs x 10,9,9
Pushups = 10,9,9
Crunches = 15,15,15,5
Had very little knee pain today I had slight lower back pain. Overall the workout went great.
Day 10
Bench Press = 45 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5, 95 x 5, 115 x 4, 125 x 5(Could have hit 6 easily). Back off Sets with a wider grip near the rings = 95 x 5 sets of 6.
Bent over Dumbbell Rows = 15 lbs each hand x 8, 20 lbs x 10, 20 lbs x 12 decent form.
Chinups = 2 sets of 3 chin up negatives and 1 full chinup each set.
Bulgarian Split squats = 3 sets of 5 each leg.
Pushups = 8,8,8,8
Situps = 3 sets of 12.
I am starting to realize that doing lunges and bulgarian split squats is decreasing my knee pain little by little as long as i don’t push the sets.
Day 11
Deadlifts = 45 x 5, 95 x 3, 135 x 3, 165 x 3, 195 x 3, 225 x 2, 245 x 3. SMOKED my training max set easy 3 reps with good bar speed. So as a result will keep that as my training max.
Bicep curls = 40 lbs x 10 x 3
Tricep Extensions = 40 lbs x 10 x 3
Rear delt flies = 12 x 4
Crunches = 3 sets of 12
Lunges = 3 sets of 5
Day 12
Bulgarian Split Squats = 4 sets of 5 with 10 lbs added to bodyweight
Lunges = 5 sets of 5 with 10 lbs and focusing on form was pretty easy. Had slight knee pain while doing it and no knee pain after.
Chin ups max testing = 5 Max
Chin up negatives = 2 sets with 1 full pull up in the set and 3 pull up negatives.
Tricep Extensions = 3 sets of 10 with 40 lbs
Rear Delt Flies = 4 sets of 12
Day 13
Bench Press = 45 x 5, 65 x 5, 80 x 5, 95 x 5, 110 x 5, 125 x 2, 135 x 3(Fast Relative Bar Speed, no grinding)
Bent over Dumbbell rows = 20 lbs each hand x 10
Barbell curls = 40 lbs x 9 x 3
Rear Delt flies = 12 x 4
Lunges =.5 sets of 5 1 minute rest