T Nation

5/3/1 Boring But Big Challenge


Followed 5/3/1 for about 4 months and had some pretty solid gains…had to take some time out of the gym following the birth of my daughter and a vasectomy (not a enjoyable experience) …the vasectomy that is… I plan to start logging my training here
stats:
34 yrs young
5’7"
210
15% bf
1 rm’s
bench 355
squat 360
dl 460
press ( will find out this week)

I will be following the conditioning with hill sprints instead of the prowler

this log was started in the middle of week 2

Bench
2253
250
3
280*3 felt heavy today…could be that i didnt get much sleep last night

press
115*10 / 5 sets…kept rest periods at about 1 min

kroc rows
90lb db *10 / 5 sets …

2 mile walk 3deg incline …felt good…still a little sore from hill sprints yesterday

I plan on using tommorrow as a rest day and working in about an hr of shoulder and hip mobility

i realized that i didn’t post any diet info…I average about 2000 calories per day 180 grams of protein . Im not really into strict diets …just try to eat clean and always within 1 hr of training.

Decided not to rest today…did 17 prowler 40 yd prowler sprints at the top of the min…hip and shoulder mobilization after.

squat day
quads felt pretty good considering the prowler sprints yesterday

135x3
185x3
225x3
260x3
295x3
5 sets of 185x10
5 sets hanging leg raises 15 reps

2 mile walk on treadmill @ 4 degree incline

hips felt alot better today after the mobility work yesterday…i need to be sure to get that in at least once a week

back to work on monday…Cycle 1 Week 3

hip mobility and foam roll followed by warm up…A-Skips, wideouts

deadlift
135x5
225x5
315x5
351x3
395x1…weight came up very fast…
accessory work
225 dl 5 sets of 10…1 min between sets…i threw up in my mouth on the last set …fun
5 sets of 10 hanging leg raises

cardio
2 mile walk

tuesday

warmup…y’s and t’s…facepulls

bench
135x5
185x5
205x5
235x5
285x3
305x1…could have done at least 8

5 sets 205x10

…90lb db rowsx10

face pulls with the red band 5 sets x15

45 min on the ellliptical

overall workout felt good, upperbody felt tight but still explosive…mobility tomorrow