I have been training with 5/3/1 for about 2 1/2 cycles using BBB as assitance work. I also throw in some other excersises that I feel addresss my weaknesses or my vanity (arm work usually finds its way in there come the weekend)
Age-18 Weight- 195(lbs)
PR’s (lb)
Bench 225
Squat 280
DL 285
Press 150
Training Maxes (Not Exactly 90%, based on my 4rm)
Bench- 205
Squat- 260
DL- 260
Press- 135
Already have done Bench this week on Tuesday
Bench
150x5
170x3
190x5
100x10x5
DB Rows
60x10x4
Machine Row
85x15x3
Dips
BWx10x3
Conditioning- 3 hours of basketball in a rec-league
Just finished my workout for today Thursday 5/24/12. Felt a little winded throughout but i attributed that to lack of pre workout meal (only ate a bagel before) so i skipped cardio
Deadlift
135x5
195x5
220x3
245x6
135x10x5
Straight Arm Pulldown
30x10
40x10x2
Split Squat
BWx10x3
Lying Leg Raise (hips hanging off bench)
3x10
Windsheid Wipers
3x10
5/25/12
I probably should of stated my goals. My basic goals are to achieve a 300 lb bench, 400lb squat, 450 lb DL, and a 200lb press. Probably gonna be a bit before i get there but gotta have long term goals right?
Today I worked on OHP. Usually today is a long day because I like to throw grip/direct arm work into the routine, and sometimes other excersises i just feel i have to do. Disappointed in OHP and probably will have to reset it for the next cycle, the last set was quite tough.
OHP-
45x5
95x5
100x5
115x3
125x3
70x10x5
Chin-Ups
BWx50 (done throughout workout)
Face-Pulls (done using machine)
50x12rx3s
DB Lateral Raise
15x10rx3s
Tri-Extensions (with band)
3sx10r
DB Curls
25x10rx3s
DB Side Bends
60x10rx3s
5/27
Just came back from my workout. Today was Squats. Worked on day in the hot sun so i was pretty beat for this workout. I cut some of the sets short and it helped me. also the r and s i put after the numbers means reps and sets. kinda obvious but thought id clear it up if anyone actually reads this
Squat
135x5rx2s
195x5r
220x3r
245x6r
135x10rx4s
Calf Raise
4sx10r
Good Mornings
75x10rx4s
Chin-Ups
BWx10rx3s
Hanging Leg Raise
50 reps (throughout workout)
Workout for 5/29
Worked up to ME 3RM for Bench.
Bench
200x5r
205x4r
215x3r
225x3r
230x3r (oh and what a grinding set this was)
T-Bar Row
110x4sx10r
DB Press
50x3sx10r
Tri-Ext
100x4sx10r
Decline Sit-Ups
100 reps
Workout 5/30
Awesome workout. Had a buddy today come lift (normally i workout alone) so it made a big difference. Wasnt gonna go ME but was roped in and couldnt be happier. This week im blowing stuff out of the water and idk why. Either way great workout hope the rest of the week is the same way
DL
135x5r
205x5r
225x5r
245x3r
265x3r
285x2r
300x1r
Split Squat
BWx4sx10r
Leg Curl
80x4sx10r
Straight Bar Curls
70x3sx10r
Windshield Wipers
3x10
Conditioning- Swam 800 meters
Workout for 6/1
Disappointed in my press. Felt really weak and had a hard time getting it up there. regardless of whther or not i stick to 5/3/1 i will reset my press way lower and work my way back up
OHP
75x5r
95x5r
105x5r
115x3r
125x3r
135x1r
145x1r
Chin Ups
50 reps (done throughout workout)
Face Pulls
50x15rx4s
Inc DB Flys
25x10rx4s
Farmers Walks (75 pound DB)
3 sets of 45 sec.
Abs (Did circuit with friend, cant remember them all)
Conditioning- Bike 5k
Havent posted in a little bit. Here have been my last couple workouts. Finished up re-maxing for squat and have decided to stick with 5/3/1 BBB but also throw in a little variation with BBB 5x10 excerise and have added cleans on my bench days and snatch on my squat days. We will see how this goes.
6/3
Squat
135x5r
185x5r
225x5r
245x4r
265x3r
275x2r
285x2r
295x1r
Back Ext (25lb plate)
4sx10r
Leg Curl
95x4sx10r
6/5
Bench
135x5r
155x5r
180x5r
(right after)
C-Grip Bench
100x5sx10r
BB Row
95x5sx10r
Power Cleans
100x3sx5r
DB Side Bends (45lb plate)
3sx10r
V-Ups
3sx10r
6/8
Been off for awhile. Havent been able to get to the gym because of work/apathy. Hoping to change that
DL
135x5r
155x5r
175x5r
200x5r
225x5r
140x5sx10r
Split Squat
BWx5sx10r
BB Shrugs
185x3sx10r
Underhanded Lat-Pulldown
100x3sx10r
Kneeling Cable Abs
3sx10r
Here has been the last two sessions
OHP
75x5r
85x5r
90x5r
100x5r
115x5r
65x10rx5s
Chin-Ups
BWx10rx5s
Face Pulls (with band)
5sx10r
BB Shrugs
185x10rx5s
DB Laterals
15x10rx3s
Squat
135x5r
175x5r
200x5r
225x5r
140x10rx5s
Back Ext (with 25lb plate)
3sx10r
Leg Curl
90x10rx3s
Ab Routine
6/15
Bench
135x5r
150x3r
170x3r
190x3r
CG Bench
105x10rx5s
DB Row
60x10rx5s
Chin-Ups
20 reps
Power Snatch
75x5rx3s
Conditioning
200m sprint x 4
400m row x 2
Havent posted in quite awhile. Trainings been very good now that I am throwing in a lot of abs at the end of the workouts. Definitely feel it helping in all my lifts. Starting to feel some joint pain in my elbows and knees, hoping to get through this next week fine and then take a week off for my deload.
6/16
DL
135x5r
195x3r
215x3r
245x3r
145x10rx5s
Split Squat (5lb dumbbell in each hand)
4sx10r
DB Shrugs
75x10rx4s
Underhanded Lat Pulldown
100x10rx3s
AB routine
conditioning- 1 mile run
6/18
OHP
45x5r
65x5r
95x3r
110x3r
120x3r
70x10rx5s
DB Laterals
10x20r
15x15r
20x10r
Rear Delt Raises (on inc. bench)
30x30r
20x20r
10x10r (2 sec hold at top)
Chin-Ups
50 reps
Farmers Walk
75x30secx3s
Kneeling Cable Abs
130x15rx4s
6/19
Squat
45x10r
135x8r
195x3r
215x3r
245x3r
140x10rx5s
Good Mornings
75x10rx3s
Back Ext
3sx10r
Bicep Curl
65x10rx3s
Tri Ext
100x10rx4s
Ab Routine
Conditioning- 60yd sprint x 8
I always seem to forget about posting in this log. Anyways its was a rough weekend for me emotionally and physically, as I dealt with a family emergency and started working overnights at the nearby UPS factory, which has gassed me. Here are my last two workouts
6/22
Bench
45x10r
95x10r
135x5r
160x5r
180x3r
200x4r (gassed out, could have probably done more with more energy, strength was there reps felt smooth)
(right after)
Incline Press
105x10rx5s
BB Rows
105x10rx5s
Dips
BWx10rx3s
Lat-Pulldown
100x10r
110x10r
115x10r
Plate Raises
45x8r
35x10r
25x12r
-supersetted with
Side Laterals
10x30r
Rear Delt Flys
20x30rx3s
Conditioning- 10min on stairmaster
6/25
DL
135x10r
185x5r
200x5r
230x3r
255x6r
Sumo Deadlift
140x10rx5s
Leg Curl
95x10rx5s
Hack Squat
10rx5s
BB Shrugs
160x10rx4s