I’ve been lurking on these logs for quite a while now, and have been thoroughly impressed with the strength and knowledge of all of the women here. I’ve learned a lot and have gained a ton of motivation via many of your logs, so thanks!
Height: 5’9’’ (give or take… I might be a little generous!)
Weight: 160 lbs
Max Lifts as of Dec 3, 2009:
Squat 215 lbs x 1
Deadlift (conventional) 240 lbs x 1
Bench Press 145 lbs x 1
Overhead Press 75 lbs x 1
I first started training more seriously, and with more emphasis on heavy weights, in the spring of 2008. Myself, along with a group of other women at my gym, decided to train for a figure competition. I loved the training, and the changes in my body, but I didn’t love the actual competition experience quite as much. And without fake titties I didn’t have a fighting chance!
Since that experience, I have recently decided to focus my training towards strength gains rather than aesthetics. Seeing the success many of you have been having with 5/3/1, I decided a couple of months ago to try it out. I’ve been loving it!
I look forward to posting my training here, and if any of you care to follow along and offer up advice/criticism I would greatly appreciate it!
I’m currently in my 3rd week of my 2nd 4-week cycle of 5/3/1.
Feb 7, 2010
(1) Squat 3 x 5,3,1: 150 lbs x 5, 170 lbs x 3, 195 lbs x 3
(2) Box Squat (just above parallel) 2 x 10: 155 lbs
(3) GHR on lat pulldown 3 x AMRAP: 5, 6, 5 reps
(4) Seated unilateral ham curl 5 x 6: 40, 45 last 4 sets; last 3 sets left leg only
(5) Unilateral Donkey Calf raise 2 x 15: 35 lbs
I tore my ACL & meniscus in my left knee several years ago & had surgery to repair the ACL roughly 3 years ago. My left hamstring & calf muscles are still much smaller & still weaker than my right leg, so I try to focus some of my assistance work to correcting that.
Feb 10, 2010
(1) Bench Press 3 x 5,3,1: 100 lbs x 5, 115 lbs x 3, 130 lbs x 8
- Super happy about my final working set!
(2) Bent-over BB row 3 x 6: 115 lbs/120/120
(3) DB Floor Press 3 x 6: 50 lbs
(4) Kroc row 2 x AMRAP: 45 lbs; 20 reps/15 reps
- I suck at these!
(5) 1-arm DB OHP 4 x 10: 17.5 lbs
Feb 11, 2010
(1) Deadlift 3 x 5,3,1: 170 lbs x 5, 190 lbs x 3, 215 lbs x 6 (I got a video of last set, will post it shortly).
(2) BB Hip Thruster 4 x 6: 155/165 lbs final 3 sets
(3a) Standing 1-leg calf raise 4 x 8 holding 25 lb plate
(3b) Plate pinches 25 lbs x 4 sets: 12 s/18 s/20 s/14 s
(4) Face Pulls 3 x 10: 25 lbs on cable row station + small additional plate
(5) BW Hyperextension 1 x AMRAP: 70 reps
- I started doing these thanks to reading mmgalb727’s post regarding training the lower back for endurance before strength. Last week I got 112 reps. Boo!
Hi RBlue, and welcome! I am in the same headspace as you: done with the aesthetics and interested in strength gains. It is always useful to follow along with more people doing 5/3/1, and I’ll look forward to hearing about your training.
(1) Bench Press 3 x 5,3,1: 100 lbs x 5, 115 lbs x 3, 130 lbs x 8
- Super happy about my final working set!
(2) Bent-over BB row 3 x 6: 115 lbs/120/120
(3) DB Floor Press 3 x 6: 50 lbs
(4) Kroc row 2 x AMRAP: 45 lbs; 20 reps/15 reps
- I suck at these!
(5) 1-arm DB OHP 4 x 10: 17.5 lbs
[/quote]
You have got to show me how i can time travel, that would be so awesome. Just kidding. Keep up the great work and the strong lifting.
(1) Bench Press 3 x 5,3,1: 100 lbs x 5, 115 lbs x 3, 130 lbs x 8
- Super happy about my final working set!
(2) Bent-over BB row 3 x 6: 115 lbs/120/120
(3) DB Floor Press 3 x 6: 50 lbs
(4) Kroc row 2 x AMRAP: 45 lbs; 20 reps/15 reps
- I suck at these!
(5) 1-arm DB OHP 4 x 10: 17.5 lbs
[/quote]
You have got to show me how i can time travel, that would be so awesome. Just kidding. Keep up the great work and the strong lifting. [/quote]
Hi mmgalb & brute! Thanks, I’ve been extremely happy with how my bench has been progressing so far on 5/3/1!
And it’s great to be over here… I gave up on FA pretty soon after the articles stopped coming.
So, today is a fairly new holiday here in Ontario, “Family Day”, and my first day off in two weeks! I was planning on heading in to the gym before closing at 4pm for my OHP day, but sleeping in (lovely!), dirty breakfast buffet, watching men’s snowboard cross (silver for Canada!), and quality time with my boyfriend got in the way. He’s currently working overnights, so I only get to see him once a week or so, and I’ve got to make the most of it!!
Instead, I’m going to fit in OHP tomorrow, after work in the morning, and bridesmaid dress fitting in the afternoon. The rest of the week I’m going to dedicate to conditioning, and I might try out Valeria, before continuing with my deload week of 5/3/1 the following week. I’m trying to finally get my workouts synched up with my monthly cycle, so I’m gonna play around this week.
Hi Alisa! Yeah, I’m excited to try Valeria out, but I definitely know it’s going to be tough. Especially those pull-ups, they are for sure my weakest link!
Being from Canada myself (Edmonton Alberta). It has always amazed me what fun and exciting holidays our wondrful government comes up with lol. That and all the
coins is enough to drive someone mad lol
What’s next fruit and veggie day
Btw nice work on your lifting I am looking forward to checking in from time to time and following your progress.
