Soda's 5/3/1 Journal - Detrmined to Kick Ass!

Training Training Logs
1

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Brief Background

Hello all. I’ve been lifting consistently now for five years. I’m just shy of 5’10 and weigh 196lbs. I don’t know my exact BF but if someone can recommend a good BF caliper I’ll pick one up. I’ve done a lot of programs in the past. I’ve always had the best success focusing on heavy compound movements such as squats (ATG), deadlifts, military press, bench, rows, cleans, etc.

Recently I’ve been over training a bit and definitely spending waaayyy too much time in the gym. Last month my numbers were real strong but then I started to lose focus and wasn’t having fun in the gym anymore. Out of nowhere weightlifting and bb’ing started to feel like work and when that happens you know there’s a problem. I came to the realization that I needed to change my program quick. I was training 5x a week with some nights almost two hours but keep in mind that included cardio and ab work.

Regardless that’s still too much time. The problem was that I was hitting my compound movements so heavy and intensely that I needed a lot of rest between sets to recover.

The Program
Jim Wendler’s 5/3/1

I’ll be training 4 days a week and for assistance work I chose Bodybuilder.

Program Layout
I’ve decided to take the conservative approach on my RMs. I’m worried that if I start too heavy and then struggle I’ll be back in a bad frame of mind and become disgruntled, frustrated and maybe even give up. I figure as long as I train hard and bust my ass then it can’t really hurt.
Numbers below are for 1RM
Squat (ATG) - 310
Bench - 270
Deadlift (conventional) - 360
Standing Mil. Press - 160
If these all end up being too light I guess I could always adjust.
The assistance work I’ll aim for lighter weights than usual b/c the program suggests only resting 60-90 seconds between sets. I like the shorter rest periods; can actually get out of the gym early .
I think I’ll continue to do 20 mins cardio 3x a week. I’ll use one of the off days for cardio to help shorten the workouts.
My week will most likely look something like this.
Sunday - Squat
Monday - Cardio and maybe some ab circuit work
Tuesday - Bench
Wednesday - OFF
Thursday - Deadlift
Friday - Standing Military Press
Saturday - OFF

Has anyone done a M, Tues, Thurs and Fri setup? I think that would work better for me than the Sunday setup but that’s how they have it on the site. I’d rather do Mon, Tues, Thurs and Fri with light cardio and ab work on Sunday.

Diet
I’ve always taken my diet seriously and been really strict. I consume at least a gallon of water a day. I also don’t take any supplements other than a multivitamin. I thought my diet was real good but as of late I’ve noticed my lovehandles & stomach growing a bit and that kind of bothers me. I need to lean out around the lower stomach area and it would probably be best to lose around 3 or 4lbs. Please take a look at my diet and offer suggestions and criticisms. I think I need to make changes.

Training Day
Meal 1 - 1 Scoop ON Whey, 3 whole eggs, 1 Banana, 3/4 cup oats (maybe 1/2; don’t always measure), multivitamin
Meal 2 - 2 slices whole grain bread, 6-7oz grilled chicken breast, approx 18 almonds, 3/4 cup green beans
Meal 3 - 3/4 cup green beans, approx 18 almonds, 6oz chicken breast (or the boneless tenders)
Meal 4: 1 cup brown rice, whatever is for dinner some type of beef, chicken, turkey & 1 cup green beans, fat source if necessary
Meal 5 - PWO 20oz Gatorade, 2 Scoops ON Whey, 1 Banana
Meal 6 - Approx. 1hr later - 1-1.5 cup FF Cottage Cheese, 1TBSP EVOO

Non-training day
Meal 1 - 1 Scoop ON Whey, 3 whole eggs, 1 Banana, multivitamin
Meal 2 - 2 slices whole grain bread, 6-7oz grilled chicken breast, approx 18 almonds, 3/4 cup green beans
Meal 3 - 3/4 cup green beans, approx 18 almonds, 6oz chicken breast (or the boneless tenders)
Meal 4: 1 cup brown rice, whatever is for dinner some type of beef, chicken, turkey & 1 cup green beans, fat source if necessary
Meal 5 - 2 Cans Tuna, 1 Banana or some other kind of meat
Meal 6 - 1.5 cup FF Cottage Cheese, 1TBSP EVOO

I like to do one cheat meal a week Saturday night. I’ll mostly do burgers, steaks or Chinese food and a small piece of cake and/or some cookies for dessert.

Pics (taken right before Day 1 of the program)
I really hate these pics so it’s good motivation for me I guess. Although I’m probably a bit too critical of myself.

2

WEEK 1 done yesterday
Day 1 (1)
Squat

Squat (ATG)
2 Warm-up Sets
232.50 x 5
247.50 x 5
262.50 x 8

Hack Squat
160 x 11
160 x 15
180 x 12
180 x 12

Leg Extension
85 x 15
85 x 17
85 x 17
70 x 20

Lying Leg Curl
70 x 14
75 x 12
75 x 10
55 x 15

15 minute ab circuit
10 minute treadmill 3.5 @ 8.5 incline
Total Gym time = 88 minutes

Thoughts
I’m used to spending almost two hours in the gym so this wasn’t bad. I like getting home early :). I was a little disappointed with my accessory work; expected a lot better. I guess it’s tough when only resting 60-90 seconds between sets. I also used a strict and rather slow full ROM. I haven’t done leg curls in years and after the first set I was almost certain I pulled my hamstring. Obviously that was just my body getting used to it. My hams and legs feel fine now but they were fried when I finished this workout.

3

DONE YESTERDAY
Week 1
Day 2 (2)
Bench

Bench Press
3 Warm-up Sets
197.50 x 5
212.50 x 5
225 x 8

60 seconds rest between sets

DB Incline Press
65 x 10
65 x 11
65 x 8
55 x 13

Dips
BW x 10
BW x 10
BW x 10
BW x 10

DB Flyes
40 x 10
40 x 10
35 x 12
35 x 15

Cable Tricep Pressdown
70 x 20
80 x 18
90 x 12
90 x 12

10 Minute ab circuit
15 Minute cardio
Total Gym time = 88 minutes

Thoughts
I would have been done with this workout a lot sooner but I had to wait almost 10 minutes for a pulley. I think I really underestimated how much of a difference the 60 second rest periods make versus what I’m normally used to. Usually I’d just lift the heaviest weights possible and rest maybe 2-3 minutes max. I wanted to do weighted dips but my arms felt thrashed and I couldn’t find the belt. I was having some trouble during the flyes as my grip kept slipping. Other than that it was a pretty fun workout. I like the fact that my workouts now are a lot shorter but it’s tough having to use the lighter weights. I just need to forget about the numbers and continue to work hard.

4

Week 1
Day 4 (3)
Deadlift

Deadlift
2 Warm-up sets
270 x 5
290 x 5
305 x 9

60 seconds rest between sets

Lat Pulldown
130 x 12
130 x 12
130 x 12
130 x 10

Bent Over Barbell Row
135 x 11
135 x 11
135 x 13
125 x 14

Hyperextensions supposed to be Reverse Hyperextensions
4x12x25lbs

Hanging Leg Raises
4x15

7 Minute ab circuit
15 minutes cardio

Total Gym time = 88 minutes

Thoughts
The program calls for Reverse Hyperextensions but my gym doesn’t have a machine. I searched up and down the place but couldn’t find one. I then got a medicine ball and attempted to do some off a flat bench but that didn’t go so well so I just settled for weighted hypers. I didn’t expect the 60 second rest periods to have this much of an effect on me. I guess it’s good that I’m struggling on this program; nice shock for the body. I’m doing fine on my compound movements but getting killed on accessory stuff. I also think if I’m gonna do deadlifts for high reps I may need to invest in some straps. I normally deadlift barehanded and it really hurt my reps here because I just couldn’t keep my grip. Overall a pretty solid workout and I don’t think the lighter weight should affect me too much.

5

Week 1
Day 5 (4)
Standing Military Press

Standing Military Press
2 Warm-up Sets
115 x 5
125 x 5
132.50 x 10

60 seconds rest between sets

Seated DB Shoulder Press
45 x 12
45 x 12
50 x 10
45 x 10

BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10

DB Side Lateral Raise
25 x 10
25 x 12
20 x 15
20 x 15

Barbell Curl
65 x 10
70 x 10
70 x 10
65 x 10

Total Gym time = 68 minutes

Thoughts
Even though my numbers weren’t impressive I like that I’m shocking my body with a lot of lifts and rep schemes that I haven’t done in a LONG time. The 60 seconds rest between sets just has me drenched (not a bad thing). I like that on this program you can get in and out of the gym relatively fast. My only concern is what effect will the lighter weight have on me? As I’ve stated I’ve always been someone who would just go heavy on pretty much everything and that’s where I achieved my best results. However, at the same time I think it’s good to give my body a break from that and give it a real shock with this program. Tomorrow is an off day and I’ll be in Manhattan most of the day so I’ll be sure to have a good cheat meal. Sunday I’ll do abs and some cardio.

6

WEEK 2
Day 1 (5)
Squat

Squat (ATG)
3 Warm-up Sets
247.50 x 3
262.50 x 3
280 x 5

60 seconds rest between sets

Hack Squat
180 x 12
180 x 15
200 x 12
200 x 13

Leg Extension
100 x 15
100 x 17
100 x 15
100 x 13

Lying Leg Curl
70 x 15
85 x 12
85 x 10
70 x 12

12 minute ab circuit
13 minutes cardio
Total Gym time = 85 minutes

Thoughts
There’s not too much to note here. The only thing that worried me was that 280 on squats felt a lot heavier than normal. Going into the day I was certain I’d get 6-7 reps. Other than that it was a pretty standard workout. It’s weird how my legs are totally fried in the gym to the point where I can barely walk but then when I get home I’m perfectly fine.

7

Week 2
Day 2 (6)
Bench

Bench Press
3 Warm-up Sets
212.50 x 3
225 x 3
237.50 x 5

60 seconds rest between sets

DB Incline Press
65 x 10
65 x 12
65 x 11
55 x 13

Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10

DB Flyes
40 x 12
40 x 16
40 x 12
30 x 20

Cable Tricep Pressdown
90 x 20
90 x 13
80 x 13
80 x 14

10 Minute ab circuit
10 Minute cardio
Total Gym time = 85 minutes

Thoughts
I’m a bit worried about my strength. This is the second day that something felt a lot heavier than it should have. The week before starting this program I benched 252.50 for 5 and now this week I only did 237.50 for 5; something similar happened with squats yesterday. I’m still gonna keep going with the program. I refuse to let myself get discouraged.

8

Week 2
Day 3 (7)
Deadlift

Deadlift
3 Warm-up sets
290 x 3
305 x 3
325 x 7

60 seconds rest between sets

Lat Pulldown
130 x 12
130 x 12
130 x 12
115 x 15

Bent Over Barbell Row
115 x 12
125 x 15
135 x 12
125 x 12

Hyperextensions
4x12x25lbs

Hanging Leg Raises
4x10

10 Minute ab circuit
12 minutes cardio

Total Gym time = 81 minutes

Thoughts
Not too much to report here. Deadlifts were real light actually and I think I could have easily gotten another rep or two but the plates started splitting apart b/c I had no springs. Tomorrow is standing mil day.

9

Week 2
Day 5 (8)
Standing Military Press

Standing Military Press
3 Warm-up Sets
125 x 3
132.50 x 3
140 x 5

60 seconds rest between sets

Seated DB Shoulder Press
50 x 10
50 x 10
50 x 10
50 x 10

BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10

DB Side Lateral Raise
20 x 15
20 x 15
20 x 15
20 x 15

Barbell Curl
70 x 10
70 x 10
70 x 10
70 x 10

10 Minute ab circuit
12 minutes cardio

Total Gym time = 85 minutes

Thoughts
Two weeks now in the books. Sadly this program has gone exactly like I thought it would. I’d work hard during it, be challenged and sweat my ass off. However, I’ve seemed to lose strength on the core lifts. 140x5 on standing military was extremely hard whereas normally I could do 6-7 reps no problem.

I’m convinced that I’m just someone who needs a lot of volume in order to maintain size and strength. I’ll weigh myself tomorrow morning and also do a short recap of this program so far. Sunday I’ll do light cardio and abs.

10

Sunday
15 minute ab circuit
45 mins cardio 5.5 incline @3.5mph

11

WEEK 3
Day 1 (9)
Squat

Squat (ATG)
3 Warm-up Sets
232.50 x 5
262.50 x 3
290 x 4

60 seconds rest between sets

Hack Squat
180 x 14
180 x 13
200 x 12
200 x 12

Leg Extension
100 x 18
100 x 16
100 x 15
85 x 25

Lying Leg Curl
85 x 15
85 x 13
85 x 11
70 x 17

15 minute ab circuit
NO Cardio - legs fried
Total Gym time = 78 minutes

Thoughts
It’s the week of the 5/3/1 rep scheme. This was a pretty solid workout. I did higher reps on the warm ups for squats and I think that helped when I got to the heavier sets. I was a bit disappointed in my accessory work but I guess that’s due to the heavy squatting. My legs were a lot more fried this week.

12

Week 3
Day 2 (10)
Bench

Bench Press
3 Warm-up Sets
197.50 x 5
225 x 3
247.50 x 4 [+1 assisted rep]

60 seconds rest between sets

DB Incline Press
65 x 12
65 x 12
65 x 12
55 x 15

Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10

Pec Deck Fly
85 x 13
85 x 13
85 x 13
75 x 12

Cable Tricep Pressdown
90 x 20
90 x 13
80 x 14
80 x 14

10 Minute ab circuit
10 Minute cardio
Total Gym time = 85 minutes

Thoughts
I know this may not look like the toughest workout on paper, especially considering my numbers, but my arms were pretty fried. I struggled a bit after benching but managed to put up relatively descent numbers. The first set of dips went real nice but then after that it got challenging. Not too much else really to report…

13

Wednesday OFF
-Just spending the night watching baseball. My legs are a bit sore from Monday’s workout but chest and arms feel fine.

14

Hey, thanks for posting in my log; I’ll def be reading yours too. Don’t let a few workouts get you down, man.

15

Keep it up. I’m on week 2. I was a little disappointed with my OHP and BP numbers this week, but there’s always the next workout to look forward to. Good luck.

16

[quote]TisDrew wrote:
Hey, thanks for posting in my log; I’ll def be reading yours too. Don’t let a few workouts get you down, man.[/quote]

Thanks for the kind words and dropping by. I’ll be following your journal as well.

17

[quote]JLD2k3 wrote:
Keep it up. I’m on week 2. I was a little disappointed with my OHP and BP numbers this week, but there’s always the next workout to look forward to. Good luck.[/quote]

Thanks bro, you’re right. But I hate when my numbers go down instead of up!

18

Week 3
Day 4 (11)
Deadlift

Deadlift
3 Warm-up sets
270 x 5
305 x 3
337.50 x 5

60 seconds rest between sets

Lat Pulldown
130 x 12
140 x 12
140 x 12
125 x 15

Bent Over Barbell Row
125 x 15
125 x 15
125 x 15
125 x 15

Hyperextensions
4x12x25lbs

Hanging Leg Raises
4x15

12 Minute ab circuit
12 minutes cardio
Total Gym time = 84 minutes

Thoughts
I was hoping to hit 6-7 reps on deads. I was in a tough spot because on the 5th rep I struggled a bit toward the end of the rep and wasn’t sure if I should push it for another rep or two but for whatever reason I just dropped the weight and decided it’d be best to play it safe there. It was a pretty standard workout. Lat pulldown and rows got a bit tough on the last set. I think I did a few cheat reps.

19

[quote]Soda Popinski wrote:

[quote]JLD2k3 wrote:
Keep it up. I’m on week 2. I was a little disappointed with my OHP and BP numbers this week, but there’s always the next workout to look forward to. Good luck.[/quote]

Thanks bro, you’re right. But I hate when my numbers go down instead of up![/quote]

I’ve got a spreadsheet that I found and modified that can help you track your progress over time. It takes your calculated max and trends it over the life of the program, so one bad day in the gym won’t seem so bad when it is put into context. Let me know if you want it. I’m at hyd003 at gmail dot com.

20

[quote]JLD2k3 wrote:

[quote]Soda Popinski wrote:

[quote]JLD2k3 wrote:
Keep it up. I’m on week 2. I was a little disappointed with my OHP and BP numbers this week, but there’s always the next workout to look forward to. Good luck.[/quote]

Thanks bro, you’re right. But I hate when my numbers go down instead of up![/quote]

I’ve got a spreadsheet that I found and modified that can help you track your progress over time. It takes your calculated max and trends it over the life of the program, so one bad day in the gym won’t seem so bad when it is put into context. Let me know if you want it. I’m at hyd003 at gmail dot com.[/quote]

Thanks so much bro I really appreciate that.