T Nation

2020 Modified 5/3/1 Log to Look Better and Be Stronger in my 30's Than My 20's

Ive always kept a log on my phone, but i want to put it somewhere , where i can hold myself accountable , and maybe urge some others to follow/try/do the same.

I will try and log my bodyweight and bf % ( done weekly , every Friday, done in work on a machine that calculates - while not perfect and accurate atleast it gives me an idea over the month if im going up or down)

I will mainly log weight training workouts 2/3x a week . I also do MMA/Boxing/BJJ 2/3 sessions a week , which i dont log and i also walk 5miles minimum a day (into and from work mon - fri , then with mrs & dogs sat & sun) for those who gaf.

Training Maxes to Start 2020
Squat 190
FSquat 120
Deadlift 190
Bench 115
DIP 120
Hang Clean 85
SGHP 100
PBOR 100
Pullup 110

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Started recording my weight in March19 when i finally hit a 200KG squat and decided to stop being fat and lazy and recomp my body for health and aesthetic reasons.

March19
Start = 90.4kg, 26% bf = 66.9kg (23.5f)
End = 89kg, 25.5bf = 66.3kg (22.7f)

April 19
Start = 89kg, 25.5% bf = 66.3kg (22.7f)
End = 88.2kg, 25%bf = 66.15kg (22.1f)

May 19
Start = 88.2kg, 25%bf = 66.15kg (22.1f)
End = 88.5kg, 25.9%bf = 65.6kg (22.9f)

June19
Start = 88.5kg, 25.9%bf = 65.6kg (22.9f)
End = 89.9kg, 25%bf = 67.4kg (22.5f)

July 19 - Holiday , got fat :wink:
Start = 90.4kg, 26% bf = 66.9kg (23.5f)
End = 89kg, 25.5bf = 66.3kg (22.7f)

Aug -
Start = 89kg, 25.5bf = 66.3kg (22.7f)
End = 86kg, 24.8% = 64.7kg (21.3f)

Sept - Started TRT and BJJ
Start = 86kg, 24.8% = 64.7kg (21.3f)
End = 85.2kg 23.5% = 65.2kg (20f)

Oct
Start = 85.2kg 23.5% = 65.2kg (20f)
End = 85.4 22.9% = 65.8kg(19.6f)

Nov - 16/8 fast started
Start = 85.4 22.9% = 65.8kg(19.6f)
End = 83.9kg 22.2% = 65.3kg (18.6f)

Dec
Start = 83.9kg 22.2% = 65.3kg (18.6f)
End = 82.6kg 21% = 65.3kg (17.3f)

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2019 Summary , looking forward to 2020
Start = 90.4kg, 26% bf = 66.9kg (23.5f)
End = 82.6kg 21% = 65.3kg (17.3f)

End of 2019 body composition - still a lot of fat to loose

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23/12/19

Tonight’s training will be

2mile run
15 minute skipping
10x3 minute rounds on Heavy Bag

24/12/19

Deadlifts
132x5 150x3 168x8 168x1
Pendlay Rows
68x5 78x3 88x10 88x3
Football Bar Bench
78x5 88x3 100x9 100x1
Hanging Cleans
57x5 65x3 72x7 72x1
L sit pull-ups
BWx5/4/3/2

Little Circuit to finish

27/12/19

SGrip highPull 2x8x60
Reverse Lunge 2x8x82 (x2l/r)
GMorn 2x8x47
G Bridge 2x8x105
Press-up 1x*
Dips 2x8x20
DB Pullover 2x 8x20
BNP 2x52x12
DB SFly 2x8x16
Press-up 1x*
Towel Pull-ups 3x*
Croc Row 1x36x15 (2xl/r)
Rev Curl 2x8x47

Circuit

For anyone reading weights are in KG (UK)

29/12/19

Deadlift
117x5 140x5 152x11 152x5
PBOR
72x5 82x3 92x9 92x1
Bench (chest still a little fatigued from pullovers)
70x5 80x5 90x11 90x5
Hang clean
50x5 60x5 67x10 67x5
L sit pull-ups
5/4/3

Circuit

30/12/19

SGrip highPull 2x8x65
Reverse Lunge 2x8x82
GMorn 2x8x50
G Bridge 2x8x107
SFly 2x8x16
Towel Pull-ups 5/4/3
DB Rows 2x20x20
Hammer curls 2x8x20

Circuit

Today 31/12/19 last session of 2019

Bag work

1/1/19

Start the new year off with a festive dip… traps are coming along

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1/1/20

Deadlift
125x5 142x3 160x10 160x3
PBOR
65x5 75x5 85x11 85x5
Clean
55x5 62x3 70x10 70x3
Bench
75x5 85x3 95x11 95x3
Pull-up
5/4/3

Circuit

Back to work after 8days off today … gonna miss these long sleeps I’ve been gifted with and not looking forward to weighing in Friday to see how much weight I’ve put on

3/1/19

Post Festive Weigh in

87.7kg 24% = 66.7kg (21f)

I think abit maybe water weight from the shit food / alchohol , but ill guess we will see next week!

Tonights training more heavy bag work. MMA and Boxing starts back up next week so longer sessions, rolling and sparring = more calories burnt :slight_smile:

Great job on the weight loss, especially in the second half of 2019, keep it up!

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4/1/12

SGrip highPull 2x8x70
Reverse Lunge 2x8x85
GMorn 2x8x52
G Bridge 2x8x110
Press-up 1x*
Dips 2x8x22
DB Pullover 1x25x8
BNP 2x52x12
DB RD Fly 1x15x8
Press-up 1x*
Towel Pull-ups 6/4/3
DB BOR 2x8x22
Rev Curl 1x15x20

Circuit

6/1/20

Deadlifts
135x5 152x3 170x7 170x1
PBOR
70x5 80x3 90x10 90x3
Hang Clean
60x5 67x3 75x6 75x1
Bench
80x5 90x3 100x10 100x1
Pull-ups
6/5/4

Circuit

For those who maybe following

Reading Thibs article this morning about rest/pause for more meaningfull reps/hypertrophy I’m thinking of maybe changing my ‘heavy’ day workout to incorporate it

Typically on my ‘heavy’ day ,i take 4 compound lifts and i stick to a 5/3/1 method with the last weight again for either 5/3/1 depending on the week

e.g. 5xW1/5xW2/*xW3/5xW3
or
5xW1/3xW2/*xW3/1xW3

So by incorporating rest/pause it would now be e.g.
5xW1/5xW2/*xW3 pause *xW3

What do you guys think? Better gains , or overkill that may effect strength/recovery?

Aaaaaaannnnnnddddd back to shit sleep again … Thursday don’t finish MMA till 2100 and can never get to sleep , my minds always ticking over thinking about how I can improve my sparring from that night … any one else get that? Anyway , made me miss my alarm so this morning was a mad rush

10/01/2020 Weigh In

84kg @ 22.3% BF = 65.3kg (18.7kg fat)

Like i suspected , the majority of the added weight over xmas was water weight and i probably only put on 0.2-0.4 kg of actual bodyfat