Hello ladies and gentlemen. I am a long time reader, but this will be my first post. My stats are as follows:
Weight: 179 lbs, bf 23%
Height: 5’6’’
Age: 26
Starting TMs:
Squat 335 w/belt
Front squat 185 w/belt
Bench 210
Ohp 160 w/belt
Deadlift 330
Power clean 180
I will be running a full body 5/3/1 program with a and b days as follows:
A day
Squat
Bench
Power clean
Weighted dips
Face pulls
Calf raise
B day
Front squat
Ohp
Deadlift
Chinup 3x10
Face pulls
Calf raise
I will be doing 1 on 1 off day pattern, with weekends off or active recovery.
1 Like
Day 1
Workout A
Squat
Warm-up: 45x10, 95x5, 135x3,
3x5,5,5+
195x5
225x5
255x8 no belt
Bench
Warmup 45x10, 95x5
3x5+
135x5
155x5
180x9
Power clean
Warm-up 65x5, 95x3,
3x5+
115x5
135x5
150x8
Weighted dips 3x5 @ 60
Face pulls 3x10 @ 25
Calf raise 3x15 with 3 sec pause at the top
Day 2
Workout B
Fsquat warm-up: 45x10 goblet squat, 45x10 fsquat, 95x5
3x5+
120x5
140x5
160x11 no belt
Ohp warm-up: 45x10, 95x5
3x5+
105x5
120x5
135x8 no belt
Deadlift warm-up: 135x5, 185x5
3x5+
215x5
250x5
280x8 no belt
Chinup 3x5
Face pulls 3x10
Calf raise 3x15, 3sec pause
Day 3
Workout A 3x3+
Squat: warm-up
3x3+
210
240
275x4 w/belt
Side note, rushed the final set, will be setting a 3 min rest rule in between 2nd a final set for each 5/3/1 exercise.
Bench: warm-up
3x3+
145
170
190x9
Power clean: warmup
3x3+
125
145
150x13 (didn’t have my book and messed up the weight)
Dips 3x5 @ 65
Face pulls 3x10
Calf raise 3x15 3sec pause
Day 4
Workout B 3x3+
Fsquat: warm-up
3x3+
130
150
165x11 w/belt
Ohp: warm-up
3x3+
110
130
150x5
Deadlift: warm-up
3x3+
230
265
300x5 no belt
Chinup 3x6
Face pulls 3x10
Calf raise 3x15 w/3sec pause
Day 5
Workout A 5,3,1+
Squat: warm-up
5,3,1+
225
255
285x5 w/belt
Bench: warm-up
5,3,1+
160
180
200x8
Power clean: warm-up
5,3,1+
135
150
170x5
Side note, need to get straps for 5,3,1 days.
Dips 5,5,4 @70
Face pulls 3x10
Calf raise, 3x15 w/ 3 sec pause
Day 6
Workout B 5,3,1+
Fsquat: warm-up
5,3,1+
140
160
175x10 w/belt
Ohp: warm-up
5,3,1+
120
135
150x5 w/belt
Two things on ohp. First, not enough rest after front squats. I really felt good and went after them, and was still winded into my sets of ohp. Second, I messed up the weight again.
Deadlift: warm-up
5,3,1+
250
280
315x5 no belt
Chinup 7,5,4
Face pulls 3x10
Calf raise 3x15 3sec pause
Recovery workouts A and B thoughts.
After 5,3,1 B I took the weekend off and started my recovery workouts Monday and Wednesday. Friday I did a barbell complex, and some weighted carries.
I believe this next 6 workout cycle will go much better, since I have established rest guidelines for sets and volume is relatively low.
As far as my diet is concerned, I am carb cycling at the moment.
My workout days have been 2300 kcals and non workout days have been 1900 kcals
My on day macro split was falling at:
203g P
219g C
62g F
2246 kcals
Off day
216g P
122g C
63g F
1919 calories
I am very good, or bad depending on how you look at it, at eating the same thing every day. I’ve found the only variety I need is between mustard and hot sauce. So my meals are as follows:
Waking @7 am.
Coffee and water until 11
1 can of salmon, one cup rice
1 pm
1 can of salmon, one cup rice
7pm
1 pound ground turkey
6 serving of broccoli or brusselsprouts
2 cups rice
Non workout days I don’t have rice for dinner.
Since I just had a bod pod done today, which is my current stats, I will be adjusting my macros accordingly since I had started with an incorrect bf%.
New TMs
Squat 310
Bench 215
Power clean 190
Front squat 195
Overhead press 165
Deadlift 340
Workout A 3x5+
Squat: warm-up
3x5+
200
230
265x8 w/ belt
Bench: warm-up
3x5+
140
160
185x10
Power clean: warm-up
3x5+
125
140
160x5
Dips 3x5 @ 70
Face pulls 3x10
Calf raise 3x15 3sec pause
12/28/16
Workout B 3x5+
Front squat: warm-up
3x5+
125
145
175x14 w/belt
Overhead press: warm-up
3x5+
110
125
140x7 w/belt and wrist wraps
Deadlift: warm-up
3x5+
220
255
290x10
Face pulls 3x10
Calf raise 3x15 3sec pause
1hr PT session to start learning a correct clean and jerk. Today consisted of working on clean pulls and lightweight power cleans with good rack catch.
Majority of it was him assessing my starting point then doing a little bit of pulling.
Finished with Cosgrove complex @ 65lbs
Nice to see another lifter participating in the T-ransformation 2017 challenge. Didn’t even know you were participating haha, you didn’t even comment on the original thread. Will you be posting pictures anytime soon or will you only post at the end of the challenge?
Yea, sorry, I missed the part about posting in the thread, just saw the make a training logs. I will actually be taking pictures today, and updating every month along with bod pod results on pic days.
1 Like