Tuesday
Squat
155x10
245x15
335x20
DB Pullover
25x20
Chins
BWx10x5 sets
Dips
BWx15x5 sets
Hey dude, good job! I just randomly checked out your log and Im glad I did. I just started 5/3/1 this week and I had a few questions as I am very similar to you (22 189 5-10) . Like I said I just started 5/3/1 going of 90% of a weights that I have actually put up. 210MP 325BP 425S 425DL…Problem is that I have been getting ridiculous reps on my last sets. 325 X 17 on squat and 160 X 12 MP…I was wondering if Wendler recommends taking 90% because 90% of people lie to themselves about their maxes lol. Anyway should people who are not in denial go off their true maxes? I mean today is my first bench day and my last set is 250 for christ sakes!
[quote]NeubauerL wrote:
Hey dude, good job! I just randomly checked out your log and Im glad I did. I just started 5/3/1 this week and I had a few questions as I am very similar to you (22 189 5-10) . Like I said I just started 5/3/1 going of 90% of a weights that I have actually put up. 210MP 325BP 425S 425DL…Problem is that I have been getting ridiculous reps on my last sets. 325 X 17 on squat and 160 X 12 MP…I was wondering if Wendler recommends taking 90% because 90% of people lie to themselves about their maxes lol. Anyway should people who are not in denial go off their true maxes? I mean today is my first bench day and my last set is 250 for christ sakes![/quote]
Stick to the program. Trust me the weights will get heavier. Part of the reason for taking 90% of the max is to give the lifter confidence and leave plenty of room for improvement. If the weight feels light then I suggest that you focus on performing perfect repetitions so that when you do eventually work up to the bigger weights you will have flawless technique.
Today’s Workout
Press (Note: I always powerclean the weight up to my shoulders from the floor)
135x5
160x5
185x5x3 sets
Superset BB Curls and additional presses (never hurts to practice super strict press technique)
110x10x5 sets
Squat
165x10
255x15
345x20
Chins
BWx10
BW+25x10x4 sets
Dips
BWx10
BW+70x10x4 sets
Press
135x5
165x5
195x5x3 sets
Superset BB Curls and additional presses
110x10x5 sets
Abdominal Work
Squat
135x5
225x5
315x5
405x5
Chins
BWx10x5 sets
Dips
BWx20x10 sets
Fat BB Curls
Trained with limited equipment today out under the hot San Antonio sun.
Superset
Deadlift
215x10
310x10x10 sets
Dips
BWx10
BW+35x10x10 sets
Great log, Swole. I just started 5-3-1. I am doing the deload week first to get the routine down and starting for real on Monday. I’m going to keep the log on the forum. Your weights are impressive. I hope to have similar success.
Are you going to get back on the 5-3-1, or continue with something else?
[quote]JLD2k3 wrote:
Great log, Swole. I just started 5-3-1. I am doing the deload week first to get the routine down and starting for real on Monday. I’m going to keep the log on the forum. Your weights are impressive. I hope to have similar success.
Are you going to get back on the 5-3-1, or continue with something else?[/quote]
I am going to play around with Dan John’s One Lift a Day idea, which is basically 5/3/1 without a definitive plan for each day. I am just going to perform variations a basic movement each day for 60 minutes and then take my dog for a run.
Today’s Training
Strict BB Press
worked up to 215x2
Push Press
worked up to 245x2
Strict DB Press
65x10 then 70 to failure
One Arm DB Press
70 to failure then 2 arm press with 35 to failure
*All exercises were performed standing and began with cleaning the weight from the floor to the shoulders.
Notes: I did not get back from out of town after taking a firefighter exam until 3am, so I was exhausted today, but I felt like lifting. I could not handle too much weight, but it was simple hard work and I liked it a lot.
Squat
135x20
225x20
315x10
365x10
I am going to make some new goals for myself. The quest for the achievement of these goals will help me to prepare for the firefighter fitness exam, the academy, and the profession. The single rep strength goals that I established at the beginning of my log will have to wait until another time when I can allow myself to gain some serious bulk. I will post my goals and my plan for attaining them later tonight.
Deadlift
170x5
215x5
255x3
275x5
320x5
360x20
215x10x5 sets
Ab Blaster x 1
Yesterday’s Training
Warm-up:
13 Pull-Ups
13 Push-ups
13 BW Squats
Weighted Dips
BWx10
35x5
45x5
55x3
60x5
70x5
75x10
45x10x5 sets
Chins (alternating overhand/underhand)
BWx10x5 sets
Yesterday’s Training
Warm-up:
15 Pull-Ups
15 Push-ups
15 BW Squats
Squat
170x5
215x5
255x3
275x5
320x5
360x10
215x10x5 sets
Back Raises
45x10x5 sets
Yesterday’s Training
Warm-up:
16 Pull-Ups
16 Push-ups
16 BW Squats
Press
80x5
100x5
115x3
125x5
145x5
165x9
DB Press
50x10x5 sets
BB Curl
95x10x5 sets
Warm-up:
18 Pull-Ups
18 Push-ups
18 BW Squats
Deadlift
170x5
215x5
255x3
300x3
340x3
385x10
215x10x5 sets
Ab Blaster x 1
Yesterday’s Training
Warm-up:
18 Pull-Ups
20 Push-ups
10 BW Squats
Weighted Dips
35x5
45x5
55x3
65x3
70x3
80x8
45x10x5 sets
Chins (alternating overhand/underhand)
BW+20x10x5 sets
Squat
170x5
215x5
255x3
300x3
340x3
385x5
Tons of chins and push-ups
Press
80x5
100x5
115x3
135x3
155x3
175x5
100x10x5 sets
BB Curl
100x10x5 sets
Warm-up:
19 Pull-Ups (I am going to work up to 30)
30 Push-ups
20 Goblet Squats with 50 pounds
Deadlift
170x5
215x5
255x3
320x5
360x3
405x5
215x10x5 sets
I am holding back on the max rep sets and keeping plenty in the tank. I am still focusing on improving my endurance. I am going to modify my running routine from three 2 mile runs per week to two 2-3 mile runs and one sprinting workout. I also take my dog for two 2 mile walks per day. My bodyweight is now down 203 pounds and although I have lost some strength, I feel much more athletic.
Yesterday’s Training
BW is now 200 pounds
Warm-up:
20 Pull-Ups
35 Push-ups
20 Goblet Squats holding 75 pounds
Weighted Dips
35x5
45x5
55x3
70x5
75x3
85x5
45x10x5 sets
Chins (alternating overhand/underhand)
BW 20x10x5 sets