jhusk
January 15, 2010, 7:54pm
1
I started 5/3/1 today after about 2 months of WS4SB. I like 5/3/1 for the simplicity, and the fact that it’s darn near impossible to screw up. My (eventual) strength goals are a 315 bench, 450 squat, 500 dead and 225 military. I definitely won’t stop when I hit those numbers, but it’s what I’m shooting for right now.
Stats:
Male, 23, 6’6", 225 lbs. No visible abs, but not fat. More “skinny fat” than anything, I fear.
Lifts:
Bench: 205x3
First 5/3/1 Workout:
Squat
Work 1: 235x5
Squat 5x10
Good Morning 5x10
After the weights I went to a big parking lot and pushed my truck (2005 F-150 Ext. Cab) for about 15 minutes, about :45-1:00 at a time.
jhusk
January 18, 2010, 7:18am
2
Bench 5/3/1
After a couple feeler sets…
Bench Press:
Barbell Bench Press:
Dips:
Thick Bar Curls:
jhusk
January 19, 2010, 7:38am
3
Deadlift 5/3/1
Deadlift:
Deadlift:
*Did these barefoot, the first time I’d ever deadlifted without shoes. Holy crap, that is the only way to fly. Can really focus on pushing through the floor.
DB Rows:
Hanging Leg Raises: 3x10
jhusk
January 28, 2010, 6:50pm
4
Wow, been too busy to update for awhile…
Military Press x5 (1/19/10):
DB Lateral Raise*:
DB Front Raise*:
DB Shoulder Press*:
*These were done tri-set style.
Chins Ups:
jhusk
January 28, 2010, 6:51pm
5
Squat x3 (1/22/10):
Squat:
Good Morning:
Afterwards ran some sprints.
jhusk
January 28, 2010, 6:53pm
6
Bench x3 (1/24/10):
*Here, definitely could have gotten more than 5 on the that first set with 185, but I set up too close to the rack and hit the hooks on the way up on the fifth rep.
DB Bench:
55x10
Dips:
Thick-bar Curl:
jhusk
January 28, 2010, 6:57pm
7
Deadlift x3 (1/25/10):
Deadlift:
DB Rows:
Hanging Leg Raise:
jhusk
January 28, 2010, 6:56pm
8
Military x3 (1/26/10):
Seated DB Press:
Chin-Ups:
Finished up with some weighted crunches.
jhusk
February 3, 2010, 12:21am
9
Squat x5/3/1 (1/29/10):
This was a, “I’m Not Doing Jack Sh*t” Day. But hey, got it done.
jhusk
February 3, 2010, 12:23am
10
Bench x5/3/1 (1/31/10):
DB Bench Press:
Dips:
Thick Bar Curls:
jhusk
February 3, 2010, 12:24am
11
Deadlift x5/3/1 (2/1/10)
Deadlift, 5x10:
DB Rows, 5x10:
Hanging Leg Raises: 3x10
jhusk
February 3, 2010, 12:26am
12
Military Press x5/3/1 (2/2/10):
HS Shoulder Press:
Chin-Ups:
jhusk
February 6, 2010, 7:21am
13
Starting Cycle 2… Didn’t do a deload this cycle, because I feel great.
Squat x5
Squat 5x10
Good Morning 5x10
jhusk
February 8, 2010, 7:19am
14
2/6/10 - Bench x5
140x5
DB Bench:
Dips:
Thick Bar Curls:
jhusk
February 10, 2010, 7:38am
15
2/8/10 - Deadlift x5
205x5
Deadlift: 5x10
DB Rows: 5x10
jhusk
February 10, 2010, 7:40am
16
2/9/10 - Military Press x5
80x5
HS Shoulder Press: 5x10
Chin-ups: 5x10
jhusk
February 17, 2010, 7:54am
17
2/12/10 - Squat x3
265x3
Squat 5x10:
Good Morning 5x10:
jhusk
February 17, 2010, 7:55am
18
2/13/10 - Bench x3
150x3
DB Bench 5x10:
Dips 5x10:
Pinwheel Curls 5x10:
jhusk
February 17, 2010, 7:57am
19
2/15/10 - Deadlift x3
225x3
Deadlift 5x10:
DB Rows: 5x10
Hanging Leg Raises: 5x10
jhusk
February 17, 2010, 7:59am
20
2/16/10 - Military Press x3
85x3
HS Shoulder Press 5x10:
Chin-Ups 5x10:
Overhead Triceps Extension 5x10: