T Nation

Aiden's 5/3/1 Log


#1

(I did this for 3 weeks but didn’t do it properly then got a bug so I had to take anti inflammatories so I reset the cycle, So I’ve had a couple days off to mimic a de-load)

As far as Nutrition goes I focus on getting around 1.5g-2g of protein per lb and fill the rest with carbs and mostly get a little bit of fat in my diet aiming for 4000-5000 calories per day.

As for deload I read the reason for this is because you are overtraining in a sense but the deload it to basically supercompensate that?, Is that true? It would be good to implement on my own training templates when I’m a qualified PT and have clients.

Week 1 Weight: 70KG (Height: 5ft 8")

OHP 1RM = 60KG

Workout 1 - Week 1
OHP
5x35kg (65%)
5x40kg (75%)
7x45kg (85%)
Dips 15x5sets
Chin Up 10x5sets
*** 15 Mins Extra Pump Work ***
( Extra Pump work only for Mondays )
Perfect Curl (EZBar +20kg) 10x3Sets
Uni. Dumbell Preacher Curl 10kg 10x3Sets
Tricep Cable Pressdown 45kg 50x1Set


#2

@RampantBadger


#3

Ok looks good, will keep an eye out

Yep pretty much, also keeps you feeling fresh and you pick up less niggles and injuries over the long term


#4

Weight as of this morning: 72.5kg (This was after a 6.5 hour sleep so I’m unsure how much is food mass)

Week 1 Weight: 70KG

OHP 1RM = 60KG

Deadlift 1RM = 115kg

Workout 2 - Week 1
5x65kg (65%)
5x75kg (75%)
8x85kg (85%)
Good Morning 60kgx12 5 Sets
Hanging Leg Raises 15x5 Sets

Bench 1RM = 80kg

Workout 3 - Week 1
5x45kg (65%)
5x55kg (75%)
10x60kg (85%)
Dumbell Bench Press 20kgx15 5 Sets
Dumbell Row 35kgx10 5 Sets


#5

Current Physique

Squat 1RM = 107.5kg

Workout 4 - Week 1
5x60kg (65%)
5x70kg (75%)
10x80kg (85%)
Leg Press 100kgx15 5 Sets
Leg Curl 38kgx10 5 Sets


#6

@RampantBadger I had an operation on Friday and can’t go to the gym as I don’t wanna bust my stitches, I maybe able to in a week when they’re gone, should I just eat to keep the weight I’ve gained?


#7

Yep keep eating big


#8

Ok so off the 10 day break now and I’m back to my plan, retained my strength and weighed in at 71kg this morning.

OHP 1RM = 60KG

Workout 1 - Week 2
OHP
3x40kg (70%)
3x45kg (80%)
3x50kg (90%)
Dips 15x5 Sets
Chin Up 10x5 Sets

Deadlift 1RM = 115KG

Workout 2 - Week 2
Deadlift
3x75kg (70%)
3x85kg (80%)
3x95kg (90%)
Good Mornings 60kgx12 5 Sets
Hanging Leg Raises 15x5 Sets

It’s bench day and I’m doing my workout rn I had a chocolate bar like you advised but pre workout and my bench just feels so easy rn


#9

Ha yeah I actually have my cheat food pre workout myself and seems to work better for my body, pump etc Just said postworkout as thats the standard recommendation


#10

Bench 1RM = 80KG

Workout 3 - Week 2
3x45kg (60%)
3x55kg (70%)
3x65kg (90%)
Dumbell Bench 20kgx15 5 Sets
Dumbell Row 35kgx10 5 Sets

Squat 1RM = 107.5kg

3x67.5kg (70%)
3x77.5kg (80%)
5x87.5kg (90%)
Leg Press 100kgx15 5 Sets
Leg Curl 40kgx10 5 Sets

OHP 1RM = 60kg

Workout 1 - Week 3
5x40kg (75%)
3x45kg (85%)
3x50kg (95%)
Dips 15x5 Sets (Last set +5kg)
Chin Up 10x5 Sets

Deadlift 1RM = 115kg

Workout 2 - Week 3
5x77.5kg (75%)
3x87.5kg (85%)
10x100kg (95%)
Good Mornings 60kgx12 5 Sets
Lying Leg Curl 30kgx10 5 Sets
Cable Curl 20kgx30 3 Sets

Deadlift day was very easy a couple months ago I could only do 100kg for 1 or 2 on a good day, I did it for 10 with ease and could’ve probabaly kept going.


#11

Workout 3 - Week 3
Bench 1RM = 80kg
5x55kg
3x60kg
6x70kg
Dumbell Press 15x20kg 5 Sets
Cable Row 10x55kg 5 Sets

Workout 4 - Week 3
Squat 1RM = 107.5kg
5x72.5kg
3x82.5kg
10x90kg
Leg Press 102.5kgx15 5 Sets
Leg Curl 30kgx10 5 Sets

Workout 1 - Week 4
OHP 1RM = 60kg
5x20kg (40%)
5x30kg (50%)
5x32.5kg (60%)
Dips 15x5 Sets
Chin Up 10x5 Sets

Did no extra on DL and started taking 5000iu of vitamin D3/day


#12

I think I am going to choose different accessory movements since I’ve noticed I’ve been doing 1 Arm Rows in my last plan, Dumbell Benches, Leg Presses, ect so it would be good to maybe change to different variations focusing on the same muscles to get stronger, Good Mornings were a new movement which is why I think my Deadlift has shot up the most.


#13

1 Month Ago Weighed in @70.0kg

Today, Last weigh in @71.1kg