T Nation

5/3/1 & The journey to 115kg

115kg body weight that is! Ok, back from a summer of losing weight as I’d never went down before, only up. Went from 106 to 96kg on a vanity quest but need to get back up for rugby.

Plan is to use the 5/3/1 2nd Edition Full Body Routine along with Jims advice on eating. I’ve done all the macro counting for my own plans before but I find I get bored when I need to think about it so much. It’s worked for others I have written plans for but I’d rather keep it simple.

Weight - 101kg
Height - 180cm
Squat - 370lbs
Deadlift - 410
Bench - 310
Push Press - 275

Ok day 1 of training:

Foam Roll
Various Knee rehab/prehab

Squat (lbs) - 215 x 5 / 250 x 5 / 285 x 5
Chins x 3 between squat sets
Dumbell Bench - 72 x 10 / 72 x 10 / 72 x 10
Dumbell row - 85 x 10 / 85 x 10 / 85 x 10
Ab wheel - 2 sets of 5

Have recurring knee problems but they felt ok today. Seems whenever I’m ontop of my foam rolling the squats are fine.

Day 2:

Squat - 135 x 5 / 165 x 5 / 200 x 5
Bench - 170 x 5 / 195 x 5 / 220 x 10
Chins - BW x 8 / BW x 5 / BW x 4
Ab wheel - 2 x 6

Day 3:

Squat - 135 x 5 / 165 x 5 / 200 x 5
Press - 160 x 5 / 180 x 5 / 210 x 5
Deadlift - 245 x 5 / 280 x 5 / 215 x 5

Week 2 Day 1:

Body’s sore after first game of the season at the weekend. Some shoulder issues as I think I may have strained my rear delt.

Squat - 235 x 3 / 265 x 3 / 300 x 3
DB Bench - 72 x 10 / 72 x 10 / 72 x 10
Skipped DB rows as it was hurting my shoulder. Done some light face pulls to get the blood going around the area.

BW - 101.6kg