We will totally hold you to this!!! 
2 Likes
I know as long as I put in the work and eat well, there should be no reason I don’t improve drastically. Plus now, I don’t even have to think. I’ll know what I have to hit every workout. Thank you again!
1 Like
Hell yeah man! Now no more thinking for me. I just have to go and get it done!
2 Likes
Cycle 1 - Week 1 - Day 2
POWER CLEAN
115x3
115x3
115x3
115x3
115x3
FRONT SQUAT
115x5
135x5
145x7 (PR Set) - Should the number of reps be higher? My back started giving out.
Joker: 155x2
FSL: 115x5, 115x5, 115x5, 115x5 (Didn’t do 8 reps for FS because my back caving a bit too much from fatigue)
OVERHEAD PRESS
80x5
95x5
105x6 / 5 (I think this is due to me not eating that well for 5 days). I literally just did 105 3x5 2 weeks ago.
FSL: 80x10, 80x9, 80x8
NG CHIN UPS
50 total reps
AB WHEEL / BACK EXTENSION
10 / 15
10 / 15
10 / 15
NOTES: Power Cleans and Cleans from the floor feel so naturally to me, I tried it from the hang today and my timing felt completely off. From the floor I get proper full extension.
I realized the FSL is killer. If you truly put all your focus on the lift while doing it, you are tired. I think this year I need to focus on becoming overall strong and athletic. Meaning I stay with a basic workout program (like I’m doing) and make sure to condition, play bball, etc on the other days and to keep working on my flexibility. 5/3/1 is already teaching me that putting all your energy into a few lifts is the start!
Found I’ll be leaving Monday morning for 6 weeks to setup IT infrastructure for a new building. This doesn’t change anything. Will do 5/3/1 for 2 Days and try to get in a 3rd day to just back squat if I can. If not 2 days in gym and the rest condition and eat well. Training is not changing! Got to have the crockpot setup in the hotel room! Plus this is only for 6 weeks so no biggie!
DAY 1
-Power Clean 5x3
-Back Squat 5/3/1 + FSL
-Bench Press 5/3/1 + FSL
-Rows 50-100 reps
-Core
DAY 2
-Front Squat 5/3/1 + FSL
-Overhead Press 5/3/1 + FSL
-Deadlift 5/3/1 (FSL depending on feel)
-Chin Ups 50-100
-Core
Then once I’m back in Denver I’ll go back to 3 days a week. Getting married in June, so I gotta keep the working out/conditioning/eating well going no matter the circumstance!
1 Like
Dinner after lifting today!
I try to get 2-3 big meals in. I’m not really a snacker, so this works well for me.
This meal has:
67g Carbs
83g Fat
105g Protein
1435 Calories
This is just chicken tacos.
6 tortillas
1/2 lb chicken thighs (made in crock pot/stewed)
6 oz cheddar cheese
All sorts of toppings.
4 Likes
Cycle 1 - Week 1 - Conditioning - Thurs 1/19/17
Stair Runs for 30 minutes
Notes: MY GOD. I haven’t done these since wrestling in high school. I didn’t keep track, I just knew I had 30 minutes to put in work, so I just ran stairs. All i know is I was DRENCHED after that. My legs are feeling shaky still. My conditioning needs a major overhaul.
So after yesterday’s workout I had one question:
On my Week 1 - 5+, Week 2 - 3+, Week 3 - 1+, how many reps should I be expecting to get? I’m sure I’ll get a ton more now because I am starting lighter.
5’s week - 8-10
3’s week - 6-8
1’s week - 5 or more
When feeling halfway decent and the Training Max is set correctly these numbers should be easy to hit. You could always go 5’s Pro where you perform 5 reps each week of every set.
2 Likes
Short answer, I don’t know. I was getting 10 to eight on most lifts for my first couple of cycles, then bench slowed down while squat went up and DL stayed about the same.
1 Like
The other thing you’ll learn is exactly how far you can push on plus sets for each lift. That takes a while. Some lifts you may find you can keep going even when the bar slows way down, and some might go from fast to not moving within a rep.
1 Like
Thanks man! That at least gives me some targets to minimum shoot for!
1 Like
Thanks man appreciate the insight! 5/3/1 in one week has already taught me a few things. The main thing being I was majoring in the minors for too long. Doing 8 sets of squats total is no joke. The + set is the key tho. I never wanted to hit a certain rep so bad. It definitely pushes you harder.
1 Like
This what I’d suggest:
For your first round, use those as minimum targets. Start a rep PR record sheet for each lift. Once you increase your TM, every time your top set is within 5 lbs of a current rep PR, aim to break that rep PR. Wrote out a rep goal for each session.
2 Likes
Sounds good man! I think cause I was living in the 5’s for so long, it’s actually refreshing to push for as many clean reps as I can. Tomorrow I deadlift, can’t wait to see how many reps I can push for with 225.
1 Like
SHITTY BUSY GYM! So had to do what I could since I only had limited time.
Cycle 1 - Week 2 - Day 1
CLEAN
135x3
135x3
135x3
135x3
135x3
OVERHEAD PRESS
95x3
105x3
115x7
75x8
75x8
75x8
BACK SQUATS
135x5
145x3
155x3
160x12
95x20 → I literally just laid there after for a few minutes lol. Reps 13-20 were a grind, I was breathing so hard.
NG CHIN UPS
50 total reps
NOTES: workouts like this just goes to show you don’t really need much to get an intense workout in. I honestly know now I was trying to do the most for so long. I think most people like myself would be best served forcing yourself to only do 5 exercises per day on a full body. Really makes you hit the compounds heavy and hard and with intensity. I’m starting to realize that a program is not what gets you strong. It’s about following certain principles and putting in the work!
1 Like
Week 2 - Conditioning
Those 20 rep squats had my lower body sore as fuck.
Decided to just go on a nice 45 min walk today. I also napped for an hour in my car during my lunch break. That’s not conditioning, but definitely making my body feel good!
1 Like
Gym was so fucking busy (and it’s small with only 1 squat rack and not a ton of plates)
Cycle 1 - Week 2 - Day 2
FRONT SQUAT
135x5
145x3
155x3
160x7 PR Set
135x5
135x5
135x5
DEADLIFT
135x5
185x3
205x3
225x9 PR Set
225x5
225x5
135x10 RDL
135x10 RDL
BENCH PRESS
95x3
115x3
135x5
145x8 PR Set
145x5
145x5
NG CHIN UPS (DBs were takin so did chins instead)
40 total reps
NOTES: Got in and got some work done.
2 Likes
Week 2 - Cycle 1 - Day 3
Glad I was able to get a 3rd day in!
CLEAN - Felt much crisper today. Was pulling under well.Will move up 5lbs next week.
135x3
135x3
135x3
135x3
135x3
BACK SQUAT - Felt really strong today.
135x5
150x3
165x8 PR Set
165x5
165x5
135x12
OVERHEAD PRESS - I think I’m built to OHP lol. Feels so natural to me.
95x5
105x3
115x8 PR Set
75x10
75x10
75x10
BB ROW / AB WHEEL - DBs were being used again. Kept my back really strict. Definitely gonna feel it in my back tomorrow
115x12 / 10
115x12 / 10
115x12 / 10
115x12 / 10
115x12 / 10
NG CHIN UPS
50 total reps
I’ve been doing 17 sets of 3 (or something like that) the last few times throughout the workout. Next cycle I’ll try doing 10 sets of 5.
FARMERS WALKS (Gym had a hidden trap bar!!!)
225x50 yards
225x50 yards
225x50 yards
NOTES: I was DEAD after this workout. I forgot how brutal farmers walks are. I love those things.
The one thing I REALLY thinks helps, that anyone following should try to is after your workout go and hang from a bar for as long as you can. Feels so good to let gravity stretch your body and decompress the spine.
On a side note, I absolutely hate HEXAGON plates. So use to using bumper plates or round plates that it throws me off!
Going to a buffet with my co-workers now! So about to throw it downnnnnnnnn!
1 Like
So I was thinking I’m not eating enough calories. My weight has come down 3lbs. I weigh 167 now.
I decided for the wedding I want to get bigger. Keep my stomach flatish, but I need to bulk. My fiancé agrees with this lol.
I have 20 weeks until the wedding. Would it be reasonable for me to gain 1lb a week? How much weight should I be gaining so I don’t gain an unreasonably amount of fat? I figure doing conditioning will keep my fat in check. I figure I would want to get to 185 first and kinda go from there. But that would be the first goal.
Should I eat 3k calories a day?? Any help would be appreciated. I would be clean bulking as well.
And in terms of programming should I keep doing what I’m doing or should I switch templates?