T Nation

Anorexic's 5/3/1


#1

Any criticism is welcome once I log a few more workouts. I've currently doing wendler 5/3/1 and before that i was doing Stronglifts 5x5 for around 6 months.

I did have a log on Sherdog since November 2010 but there was some...unpleasentness and I can never go back.

15 - 4 - 2011 - Started New T-Nation Log
Age: 20
Height: 179cm - 5'8
Weight: 70kg - 155 Pounds

Supplements:
Fish Oil & a Multi Vitamin. Can't really take anything else as im allergic to most things ive tried e.g. WPI's, WPC's & Creatine.

Started 3/4 GOMAD 6-2-2011 @ 67Kgs - (Stopped 27-2-2011) - (72Kgs + 5KGS)

Big 3 Total : Will update when I have a new SQ, DL & BP PB
335.5 Lgs - 740 Pounds 27-4-2011
317.5 Kgs - 700 Pounds 5-11-2010.

1 Rep Maxes:

Deadlift:


153 Kgs - 337 Pounds - Mixed Grip - 9 - 4 - 2011
150 Kgs - 330 Pounds - Mixed Grip - 19 - 1 - 2011
142.5 Kgs - 313 Pounds - DOH Grip - 5 - 11 - 2010

Squat:


100 Kgs - 220 Pounds - 20 - 2 - 2011
95 Kgs - 209 Pounds - 1 -11 -2010

Bench:


82.5 Kgs - 188 Pounds - 27 - 4 - 2011
80 Kgs - 176 Pounds - 3 - 11 - 2010

SOHP:


58 Kgs - 128 Pounds - 1 - 5 - 2011
57.5 Kgs - 126 Pounds - 8 - 1 - 2011

Goals:
Grade "C" (365 Total) @ 74 KG's - http://www.powerliftingaustralia.com/QualifyingTotals.htm
90 Kg - 200 Pound Bench
113 Kg - 250 Pound Squat
158 Kg - 350 Pound Deadlift

P.S. All weights mentioned throughout the log are in KG's unless specified otherwise
P.P.S - Sets x Reps @ Weight (OR) Weight - Sets x Reps


#2

Monday 11 - 4 - 2011

4th Cycle - Week 1 - Workout 1

Squat
Bar x 10
40 x 5
WORK SETS
62.5 x 5
71 x 5
80 x 7

SOHP - Strict Press Assistance
Bar x 10
34 x 3 x 10

Calf Raise - 3 x 10 @ 100

Bodyweight - 71.7 Kgs


#3

Wednesday 13 - 4 - 2011

4th Cycle - Week 1 - Workout 2

Bench
Bar x 5
40 x 5
Work Sets
50 x 5
57.5 x 5
65 x 7

High Bar Squat - Squat Assistance
Bar x 10
40 x 5
55 x 3 x 10

BOR - 3 x 10 @ 40

Bodyweight - 72 Kgs


#4

Friday 15 - 4 - 2011

4th Cycle - Week 1 - Workout 3

Deadlift
60 x 5
80 x 5
WORK SETS
90 x 5
103.5 x 5
117.5 x 6 - Mixed Grip

Bench - Assistance.
Bar x 10
47.5 x 3 x 10 - 1 Close grip set, 2 Normal

Good Mornings - 5 x 5 @ 50

Bodyweight - 72 Kgs


#5

Sunday 17 - 4 - 2011

4th Cycle - Week 1 - Workout 4 - OHP + Assistance Day

SOHP
Bar x 5
30 x 5
WORK SETS
37 x 5
42 x 5
47 x 5

Dips - 3 x 10

Hanging Leg Raises - 3 x 10

BB Shrug - 3 x 10 @ 60

DB Bench - 3 x 10 @ 21

Bodyweight - 71.7 Kgs


#6

Monday 18 - 4 - 2011

4th Cycle - Week 2 - Workout 1

Squat
Bar x Alot
40 x 5
WORK SETS
66 x 3
75 x 3
83.5 x 4

SOHP - Strict Press Assistance
Bar x 10
34 x 4 x 10

Calf Raise - 3 x 10 @ 100

Bodyweight - 71.8 Kgs

Meh. Squat felt abit shitty, was leaning foward quite abit on my 3rd n 4th rep so called it a night.


#7

Wednesday 20 - 4 - 2011

4th Cycle - Week 2 - Workout 2

Bench
Bar x 5
40 x 5
Work Sets
54 x 3
61.5 x 3
67.5 x 6

High Bar Squat - Squat Assistance
Bar x 10
55 x 3 x 10

BOR - 4 x 10 @ 40

Bodyweight - 72 Kgs

Skins fucked again which makes training tough but going to the Dr tomorrow so I should see an improvemt soon which usually means an improvement in my numbers.


#8

Friday 22 - 4 - 2011

4th Cycle - Week 2 - Workout 3

Deadlift
60 x 5
80 x 5
WORK SETS
96+x 3
110 x 3
122.5 x 3 - Mixed Grip

Bench - Assistance.
Bar x 10
47.5 x 2 x 10 - Close Grip
47.5 x 2 x 10

Good Mornings - 3 x 5 @ 50

Bodyweight - 71.4 Kgs


#9

Sunday 24 - 4 - 2011

4th Cycle - Week 2 - Workout 4 - OHP + Assistance Day

SOHP
Bar x 2 x 5
30 x 2 x 5
WORK SETS
39.5 x 3
44.5 x 3
49.5 x 4 - REP PB

Dips - 3 x 10 Weight Vest

Hanging Leg Raises - 3 x 12

BB Shrug - 3 x 10 @ 60

DB Bench - 3 x 10 @ 21

Bodyweight - 72.1 Kgs

Going to increase my warm up volume abit from this workout onwards. Seemed to help out abit.


#10

Monday 25 - 4 - 2011

4th Cycle - Week 3 - Workout 1

Squat
Bar x 2 x 5
50 x 2 x 5
WORK SETS
71 x 5
80 x 3
88.5 x 4 - REP PB

SOHP - Strict Press Assistance
Bar x 2 x 5
34 x 2 x 10

Push Press
40 x 2 x 10

Calf Raise - 3 x 10 @ 105

Bodyweight - 72 Kgs

Good workout, no complaints.


#11

Wednesday 27 - 4 - 2011

4th Cycle - Week 3 - Workout 2

Bench
Bar x 2 x 5
40 x 2 x 5
50 x 5
Work Sets
57.5 x 5
65 x 3
71.5 x 5 - REP PB
82.5 x 1 - 1RM PB

High Bar Squat - Squat Assistance
Bar x 5
55 x 2 x 10

BOR - 4 x 10 @ 42.5

Bodyweight - 71.9 Kgs

Bench felt good, got a rep pb then got a 1 rep max pb. Good day by my standards.


#12

Friday 22 - 4 - 2011

4th Cycle - Week 3 - Workout 3

Deadlift
60 x 2 x 5
80 x 2 x 5
WORK SETS
103.5 x 5
1116 x 3
128 x 5 - Mixed Grip - REP PB

Bench - Assistance.
Bar x 10
47.5 x 2 x 10 - Close Grip
47.5 x 2 x 10

Bodyweight - 71.3 Kgs

Another decent workout, 3rd REP PB in a row this week. Missed out on doing good mornings but meh.


#13

Sunday 1 - 5 - 2011

4th Cycle - Week 3 - Workout 4 - OHP + Assistance Day

SOHP
Bar x 2 x 5
30 x 2 x 5
WORK SETS
42 x 5
47 x 3
52 x 3 = REP PB
58 x 1 = 1 RM MAX

Dips - 3 x 10

Hanging Leg Raises - 3 x 10 + 30 Second Bridge

BB Shrug - 3 x 10 @ 65

DB Bench - 3 x 10 @ 21

Bodyweight - 72.2 Kgs

4th workout in a row were i've got some form of pb. Everythings going good and now to deload week which isnt too bad because im getting sick atm.


#14

Monday 2 - 5 - 2011

4th Cycle - Week 4 - Workout 1 - DELOAD

Squat
Bar x 2 x 10
WORK SETS
40 x 5
48.5 x 5
57 x 5

SOHP - Strict Press Assistance
Bar x 2 x 5
25 x 2 x 10

Push Press
30 x 1 x 10

Calf Raise - 3 x 10 @ 80

Bodyweight - 72.1 Kgs

Sick as a dog, glad for once its deload week.


#15

Wednesday 4 - 5 - 2011

4th Cycle - Week 4 - Workout 2 - DELOAD

Bench
Bar x 2 x 5
Work Sets
32. 5 x 5
40 x 5
46 x 5

High Bar Squat - Squat Assistance
Bar x 2 x 10
3 x 10 @30

BOR - 3 x 10 @ 30

Bodyweight - 71.7 Kgs


#16

Friday 6 - 5 - 2011

4th Cycle - Week 4 - Workout 3 - DELOAD

Deadlift
60 x 2 x 5
70 x 5
82.5 x 5

Bench - Assistance.
Bar x 2 x 5
40 x 3 x 10

Good Mornings - 3 x 5 @ 40

Bodyweight - 71.2 Kgs


#17

Sunday 8 - 5 - 2011

4th Cycle - Week 4 - Workout 4 DELOAD

SOHP
Bar x 2 x 5
23 x 5
28 x 5
34 x 5

Dips - 3 x 10

Hanging Leg Raises - 3 x 12

BB Shrug - 3 x 10 @ 40

DB Curl - 3 x 10

Bodyweight - 71.2 Kgs

Feel good, going to start 5/3/1 for Powerlifting tomorrow. Feel motivated to lift again.


#18

Monday 9 - 5 - 2011 5/3/1 For Powerlifting

5th Cycle - Week 1 - Workout 1

Squat
Bar x 2 x 5
40 x 2 x 5
WORK SETS
68 x 3
77 x 3
85.5 x 3
92.5 x 3 x 1

Chinups Weight Vest - 5 x F
7 , 6 , 6 , 5 , 5 - Total = 29

Calf Raise - 5 x 10 @ 105

Bodyweight - 71.4 Kgs

First workout of 5/3/1 for powerlifting, felt good. A little bit more taxing mentally as well as physically but it'll be good.


#19

Wednesday 11 - 5 - 2011

5th Cycle - Week 1 - Workout 2

Bench
Bar x 2 x 5
40 x 2 x 5
Work Sets
55.5 x 3
63 x 3
69 x 3
76.5 x 3 x 1

PendlayRow - 5 x 10 @ 42.5

DB Bench - 5 x 10 @ 21

Bodyweight - 71.6 Kgs

Meh....


#20

Friday 13 - 5 - 2011

5th Cycle - Week 1 - Workout 3

Deadlift
60 x 2 x 5
80 x 2 x 5
Work Sets
98.5 x 3
112.5 x 3
125 x 3
142 x 3 x 1

DB Curl - 3 x 10

BB Powershrug - 3 x 10

Leg Raises - 3 x 12

Bodyweight - 71.6 Kgs

Meh again, skins fucked so couldn't really get into it.