Thursday: Off Day
Nutrition:
Breakfast: 8 eggs, fish oil
At Work: Rockstar Pure Zero, Chicken Breast
Later: Metabolic Drive, 5g of Creatine
Later: 3tbs of EVOO
Later: Pork Chop
Later: 2 spoonfulls of Natural Peanut Butter
Later: Milanesa, 3tbs of EVOO
Later: Almonds, Walnuts, Pecans
Before Bed: 6 eggs, 5g of Creatine
Friday: Deadlift Day- 5’s Day. Deadlift Max 285lbs. TM 255lbs
Deadlift: Warm-up, 165x4, 190x4, 215x4 6 (I only did 4 reps because it was even, I did 2 reps with each hand placement)
Cleans/BB rows: Worked up to 135lbs from the floor, until then I did the cleans from the Hang. Once I got to 135 I did 3 singles of both Power cleans and BB rows.
Rack Pulls: 4x1 at 315lbs (2 with each hand placement)
Pull downs: 100lbsx36 total reps. Maxed out at 145lbsx1
Dumbbell Rows/Rope Straight Arm Lat Pullovers/downs: I did singles with each arm on the Dumbbell Rows and then did the RSALP/Ds in-between.
Low Machine Rows: I kind of just dicked around with a few heavy reps at 90lbs. I could barely move the weight as my back had a good pump and I was already sore as shit. Those really hit your Traps,
Ab Rollouts: 3x5
I think I have a pretty good deadlift/back workout going on here. I felt my Lats throughout the whole workout pretty much and I was pretty pumped and sore by the end. I wasn’t even on Plazma so I can’t wait to try it with it.
Later: I’m not sure but I’m sure I’ll eat some sort of protein
Before Bed: 6 eggs, 5g of Creatine
Monday: Squat Day 3’s Day
Squat: 155x3, 180x3, 205 x3 3
Good Mornings: 3x5, 95lbs
Hip Thrusts: 3x5, 140lbs
Glute Ham Raises: 3x5, 15lbs
Sit-Ups: 3x8, 40lbs
Leg Extensions: 5x10, 50lbs
Wednesday: Bench Day, 3’s Day
Bench-press: 115x3, 130x3, 150x3 3
Overhead Press: 3x5, 85lbs. Maxed out my Push press at 135lbs
Incline Bench: 3 reps at each position, 95lbs
Tricep Extension: 3x8, 35lbs
Push Downs: 10 reps at each position, 52.5lbs
Curls: just did multiple reps at increasing weights
Side Crunches: 3x8, 40lbs
Side Raises: Just did multiple reps at increasing weights
Wednesday: Bench Day, 3’s Day
Bench Press: 115x3, 130x3, 150x3 3
Overhead Press: 3x5, 85lbs. Maxed out my Push Press at 135
Incline Press: 3 reps at each grip, 95lbs
Tricep Extension: 3x8, 35lbs
Pushdowns: 10 reps at each position, 52.5lbs
Curls: I did multiple reps at increasing weights
Side Crunches: 3x8, 40lbs
Side Raises: I did multiple reps at increasing weights
Friday: Deadlift Day, 3’s Day
Deadlift: 180x4, 205x4, 230x4 6
Power Clean: Maxed out at 135, did 3 singles
BB Row: Worked up to and did 3 singles at 155
Rack Pulls: 2x2, 315lbs
Pulldowns: 3x13, 100lbs. Maxed out at 150
DB Rows: 3x2, 100lbs
Low Rows: 2 reps at each position at 90lbs
Ab Rollout: 3x3
Monday: Squats Day, 3’s Day
Squat: 170x5, 190x3, 215x1 2
Good Mornings: 3x5, 100lbs
Hip Thrusts: 3x5, 145lbs
DB Incline Press: 3x5, 40lbs
Sit-ups: 3x5, 15lbs
Glute Ham Raises: 3x5, 17.5lbs
Looks like you’re making good progress. Good choice switching to 5/3/1, it was the best lifting decision I’ve made so far. Also good to see you’ve dropped the ‘pathetic, I know’ commentary after your max lifts… Nothing pathetic about getting into the gym and lifting, and the fact that you’re doing this and keeping a log puts you head and shoulders over most of the world, and you have nowhere to go but up! Just be consistent, and take the slow, steady gains that come with 5/3/1. If you start feeling like you’re not lifting enough weight, do some joker sets after the main lifts to assuage your ego :P"
Hey everyone, sorry I didn’t post last week, but this is what happened last week,
Monday: Squat day, 1’s day-
Squat: Warmup, 170x5, 190x3, 215x1 2 (might have been able to 4 but I consider 3 to be a good workout for the 1’s day)
Good Mornings: 3x5 100lbs
Hip Thrusts: 3x5, 145lbs
Incline Dumbell Press: 3x5, 40lbs
Glute Ham Raise: 3x5, 17.5lbs
Sit-ups: 3x10, bodyweight
Thanks OTHSteve for the input, I was wondering if anyone was really looking in at this log, that’s kind of the reason I didn’t post last week but i’ll make sure to stay on top of it from now on.
Wednesday: Bench Day, 1’s Day-
Bench: warmup, 125x5, 140x3, 155x1 3
OH Press: 3x5 at 65lbs (I’ve been having problems progressing with this lift since i’m so weak on it don’t have a lot of room to progress but i’ll try and figure something out for the long term. I might just try 5/3/1 on this lift as well)
Incline Press: I did sets of 4 at each grip position for 95lbs
DB Tricep Extensions: 5x5 at 45lbs
Curls: I don’t really know what I did but I’ve gotta find a long term progression scheme for this as well,
Shoulders: Dumbbell Side and front raises with 10lbs for 5x10, facepulls at 65lbs for 5x10
Side Crunches: 3x5 at 20lbs
Friday: Deadlift Day- 1’s Day
Deadlift: 190x4, 215x2, 245x2 2
Power Clean: 5x3, 95lbs (I probably need another long term progression scheme for this lift as well, linear progression hasn’t worked well in the past so I might just have to do 5/3/1 as well lol)
BB Rows: 5x1, 155lbs
Rack Pulls: 6x1, 285lbs
Lat Pulldowns: 3x15 at 100lbs, maxed out at 140lbs a couple of times
DB Rows: 3x2, 100lbs
Low Rows: sets of 5 at each position, 25lbs (i’m probably just gonna do linear progression on this one)
Ab Rollouts: 3x3
Monday: Squat Day- Deload Day,
Squat: 20 rep squats at 115lbs (I have done the squats and milk program before, I started at 115lbs on the squat and got to 170 in about 6 weeks. i’m gonna use the twenty rep program on the deload weeks for all the main lifts, and maybe some of the others, and add 10lbs each month) I did neutral grip pullups inbetween sets. I can only do about 4/5s or so of 1 at a time but still, I like how it works my Lats more than the wide grip. Plus I can’t even do 1 wide grip pullup lol
Good Mornings: 3x5, 105lbs
Hip Thrusts: 3x5, 150lbs ( I felt really strong on these for some reason, maybe because the twenty rep squats weren’t as demanding on my hamstrings and glutes like the heavy squats are, of course they will get more challenging i’m sure.)
DB Bench Press: I just did sets of 10 at each incline with 30lbs, in the future i’m going to do 5x10 at one incline each Monday, moving up the inclines until I’ve gone through each of them and then add weight:
Glute Ham Raise: 3x5, 20lbs
Situps: 5x10, bodyweight plus 10lbs
What I did last Wednesday and Friday doesn’t really matter because it was deload week and Im changing how i’m doing my assistance exercises.
Second Cycle of 5/3/1, Squat TM: 235, Bench TM: 170, Deadlift TM: 265
Monday: Squat Day, 5’s Day
Squat: Warm-up, 155x5, 175x5, 200x5 2
I also did neutral grip pull-ups in-between sets. I still can’t do a true strict rep yet but I feel like i’m getting better at it.
Situps: 3x10, Bodyweight
Assistance Group 1
Leg Press: 3x5, 225lbs
Glute Ham Raise: 3x8, 20lbs
Leg Curls: 5x10, 60lbs
Seated Calf Raises: 5x10, 25lbs
Wednesday: Bench Day, 5’s Day
Bench-press: Warm-up, 110x5, 125x5, 145x5 3
Assistance Exercises
Push Press: 5x5, 65lbs
Close Grip Bench-press: 5x5, 65lbs
DB Press: 1 set at each incline x 5, 35lbs (-15 through 80 degrees in 15 degree increments so 7 different levels)
Ab Rollout: 7x1, (1/1/1/1/1/1/1) I did them in-between the DB Presses
Friday: Deadlift Day, 6’s Day
Deadlift: Warmup, 170x6, 200x6, 225x6 4
Assistance Group 1
Hang Power Cleans: 125lbs, 5x1 w/ 1min of rest between sets
Dumbbell Rows: 100lbs, 5x1 w/ 1min of rest between sets per arm
EZ Bar Curls: worked up to 80lbs x 1
Cable Rows: 75lbs, 5x10
Sit-ups: 4x10, Bodyweight
Monday: Squat Day, 3’s Day
Squat: Warmup, 165x3, 190x3, 210x3 3 (I might have been able to do one more but it didn’t want to overstress myself)
Neutral Grip Pullups: just did one rep between each set, I feel like I am getting better at them
Assistance Group 2
Good Mornings: warmup, 115x5, 135x3, 145x1
Hip Thrusts: 3x5, 155lbs
Leg Extensions: 5x10, 60lbs
Standing Calf Raises: 5x10, 35lbs Dumbbells
Sit-ups: 5x10, Bodyweight
Wednesday: Bench Day, 3’s Day
Benchpress: Warm-up, 120x3, 135x3, 155x3 plus 2 (I almost had a third extra rep but I just couldn’t quite make it, thank goodness I had asked for a spot from a friend, I literally felt my lower back cramping on the last rep lol)
Strict Curl: 5x5, the EZ bar. I actually did all 25 reps in one set because it was just way too light to split up into different sets.
Assistance Exercises:
Push Press: 5x5, 70lbs
Close Grip Incline Bench Press: 5x5, 70lbs
Next time I will do Rope Tricep Extensions, I didn’t think to do them this time
Cardiovascular Circuit: I did 1 set of each exercise, rested and then repeated
DB Presses: 3x5, 35lbs (-15, 0, 15 degrees)
Situps: 3x10, bodyweight (15 degrees)
Dumbbell Snatches: 3x5, 40lbs
Next time i’m going to include Pushups, Goblet Squats and Farmers Carries
Friday: Deadlift Day, 4’s Day
Deadlift: Warm-up, 185x4, 210x4, 240x4 plus 4
Assistance Group 2:
Barbell Row: 170lbs, 5x1 with 1min rest intervals
Pulldown: 130lbs, 10x1 with 1min rest intervals
Facepulls: 10x10, 70lbs
Cardiovascular Circuit: 3min of rest between circuits
DB Presses: 3x8, 35lbs (-15, 0, 15 degrees)
Situps: 3x10, bodyweight (-15 degrees)
Dumbbell Snatches: 3x5, 40lbs (per arm)
Goblet Squats: 3x10, bodyweight
Pushups: 3x5, bodyweight
Farmer Walks: 3x1 run, 60lb dumbbells