T Nation

A Skinny Fat's Journey Through Wendler's 5/3/1

t-ransformation2018

#161

Third Pervertor workout. This really kicked my ass! Probably this was the hardest training session of my training career.

  • Snatch Grip Deadlift 5’s PRO
  • Snatch Grip Deadlift 10x5 @FSL
  • Front Squat 5x10
  • Rear Delts Raises 5x20

#162

Fourth Pervertor workout:

  • Military Press 5’s PRO
  • Military Press 10x5 @FSL
  • Chin Ups (50 Reps)
  • Lateral Raises 5x12

This was shorter than previous workouts. Still good and intense.


#163

First workout of Pervertor’s second week. The BBB assistance exercise made my legs shake for 3 hours.

  • Back Squat 5’s PRO
  • Back Squat 5x10 @FSL
  • Romanian Snatch Grip Deadlift 5x10
  • Ab Rollout 3x10

Fun, intense and very challenging.


#164

Today my pecs were engorged with blood at the end of my workout. Pervertor, week 2, workout 2.

  • Bench Press 5’s PRO
  • Incline Bench Press BBB @FSL
  • Close Grip Bench Press 5x10
  • Dumbbell Row 5x10

Simple, effective, fun. 58 minutes including warm-up.


#165

Another great workout today. I was gasping for breath all the time :joy:

  • Snatch Grip Deadlift 5’s PRO
  • Snatch Grip Deadlift BBB @FSL
  • Front Squat 5x10
  • Rear Delts Raises 5x20

Until now the Pervertor template is absolutely my favourite, I’ll see next month how BTM will be.


#166

Today’s workout is very light compared to others.

  • Military Press 5’s PRO
  • Military Press 5x10 @FSL
  • Lateral Raises 5x12
  • Chin Ups 50 Reps

I managed it easily in 50 minutes.


#167

Still a decent workout but today I was a little fatigued due to 3 consecutive night shifts at my job.

  • Back Squat 5’s PRO
  • Back Squat 5x5 @SSL
  • Romanian Snatch Grip Deadlift 5x10
  • Ab Rollout 3x12

I’m going to finish the Pervertor template and I can say that it’s the best 5/3/1 variations I’ve ever tried. Monday my soccer athletic preparation will begin and I’ll switch to Building The Monolith. I definitely need some muscle on my frame.


#168

Today it was a tough workout. I felt the weights very heavy eapecially with the incline bench, but I managed it.

  • Bench Press 5’s PRO
  • Incline Bench Press 5x5 SSL
  • Close Grip Bench Press 5x10
  • Dumbbell Row 5x10

Only two workout and Pervertor is complete. Then I’ll finally switch to BTM.
Tomorrow my soccer athletic preparation will begin.


#169

This was my shortest Pervertor workout. I supersetted the chin ups and lateral raises with main and supplemental work, crushing the workout in 37 minutes.

  • Military Press 5’s PRO
  • Military Press 5x5 @SSL
  • Chin Ups 50 Reps
  • Lateral Raises 5x20

#170

Last Pervertor workout! 73 minutes and lots of fun, as always!

  • Snatch Grip Deadlift 5’s PRO
  • Snatch Grip Deadlift @SSL
  • Front Squat 5x10
  • Rear Delts Raises 5x20

And so, Pervertor is done. What can I say? Simply this is the best Forever template I’ve tried (until now). Saturday is BTM day, finally!


#171

Here I am, in all my skinniness! :joy::joy::joy:


#172

Finally! First BTM workout done! 90 minutes with lots of supersets.

  • Back Squat 3x5 + Widowmaker x45%
  • Military Press 10x5 @70%
  • Weighed Chin Ups 5x5 10 kg plate
  • Snatch Grip High Pull 100 Reps (10x10)
  • Face Pulls 100 Reps (10x10)
  • Ab Rollout 3x12
  • Wrist Curls 50+30+20 Reps
  • Wrist Extensions 30+20+10 Reps

The Widowmaker set wasn’t too hard but my legs are shaking by 2 hours :sweat_smile:, my traps are still burning and I love this workout :heartbeat:.


#173

Second BTM workout, 94 minutes and lot of suffering! I could not finish the curls reps at the end of the workout, only hitting 75 out of 100 :tired_face:.

  • Snatch Grip Deadlift 5x5
  • Bench Press 7x5 superset with
  • Neck Work 3x20 each side
  • Plate front raises 4x25
  • Dumbbell Row 5x15 superset with
  • Spider Curls 5x10
  • Fat Gripz Barbell Curls 75 Reps
  • Toes to bar 3x5

This was the hardest workout of my training career.


#174

First BTM week done!
Today’s workout was a little shorter than previous but very intense! I supersetted chins and dips with squat to save time.

  • Back Squat 7x5 triset with
  • Chin Ups 5+5+5+5+5+5+5+5+5+5 = 50 Reps &
  • Dips 10+10+10+10+10+10+10+10+10+10= 100 Reps
  • Military Press 3x5 + AMRAP 70% triset with
  • Face Pulls 25+25+25+25 = 100 Reps &
  • Decline Crunch 3x30
  • Wrist Curls 50+30+20 superset with
  • Wrist Extensions 30+20+10.

Absolutely amazing! Now I feel like a superhero :joy:


#175

Early morning workout and lots of fun today!

  • Back Squat 3x5 + 45% Widowmaker
  • Military Press 10x5 @70 superset with
  • Chin Ups 5x5 10 kg and then
  • Ab Rollout 3x12
  • Snatch Grip High Pull 100 Reps superset with
  • Face Pulls 100 Reps
  • Wrist Curls 55+35+25 reps superset with
  • Wrist Extensions 35+25+15

A very good start for my second week of BTM!


#176

Another early morning workout, I ditched the Snatch grip Deadlift for the Hang Clean (it can help me being more explosive in the soccer Field) and had fun with it. 100 minutes, I feel literally obliterate :joy:.

  • Hang Clean 5x5 superset with
  • Barbell Curl 5x10 (fat gripz)
  • Bench Press 7x5 superset with
  • Spider Curl 5x10 (fat gripz)
  • Neck work 3x20 superset with
  • Toes to bar 3x5
  • Dumbbell Row 5x15 superset with
  • Plate front raises 4x25 = 100 reps

#177

And today the second BTM week is done. I can’t imagine how I’ll get all of the 100 chins and 200 dips in 4th week…

  • Back Squat 7x5 triset with
  • Pull Ups 10x5 and
  • Dips 10x10
  • Military Press 3x5 + AMRAP 70%
  • Face Pulls 100 Reps
  • Decline Crunch 3x30 + 5 sec isometric
  • Wrist Curls 55+35+25 superset with
  • Wrist Extensions 35+25+15

#178

Monday BTM workout, first of the third week. Good feelings, especially during the press.

  • Back Squat 3x5 + Widowmaker x25
  • Military Press 10x5 @70% superset with
  • Chin Ups 5x5 15 kg and
  • Ab Rollout 3x12
  • Snatch Grip High Pull 100 Reps superset with
  • Face Pulls 100 Reps
  • Wrist Curls 15+10+5 15 kg superset with
  • Wrist Extensions 10+8+5 15 kg.

Next weight session is friday, after 2 soccer training sessions.


#179

Finally back in the gym for the second workout of the third week! I had an hard time because I’m in caffeine deload…

  • Hang Clean 5x5 superset with
  • Fat Gripz Barbell Curls 5x10 25 kg
  • Bench Press 7x5 superset with
  • Fat Gripz Incline Curls 5x10 10 kg
  • Neck Work 3x25 (5 kg plate) triset with
  • Plate front raises (10 kg plate) 4x25 and
  • Toes to bar 3x5
  • Dumbbell Row 5x15 30 kg

Second Workout is always the toughest of the week!


#180

And today the first cycle of BTM is done!
Another good workout, I managed it in 74 minutes, supersetting everything.

  • Back Squat 7x5 triset with
  • Chin Ups 50 Reps and
  • Dips 100 Reps
  • Military Press 3x5 + AMRAP 70%
  • Face Pulls 100 Reps (34+33+33) superset with
  • Decline Crunch 3x30 + 10 sec iso
  • Wrist Curls 20+15+10 15 kg superset with
  • Wrist Extensions 15+15+15 15 kg

Very good!