T Nation

Batman Never Skips Leg Day


#1

Hey folks! Relatively long time lurker, but I got 5/3/1 2nd edition as a stocking stuffer and figured a training log would keep me honest.

Little background on me: I’ve led a relatively active life and was pretty heavy into martial arts (Tae Kwon Do, specifically) back in my younger days. More recently, in my late 20’s to early 30’s, I got into running. I supplemented with weight training, but never really followed proper progression protocols until very recently. The running got me really thin…until I adapted and got a little chunky. Then I hurt my Achilles a few years back and figured I needed another path so I got a bit more into lifting (for me) heavy things and putting them down.

I have three boys (with my awesome wife), so my main goal is being a healthy role model for them.

Vitals:
Height: 5’ 8"
Weight: 175
Age: 38
Male

Decided to start things off for 2018 with a 3 day a week BBB routine and finished my first set of “5” workouts yesterday. Usually do some HIIT and TRX bodyweight stuff on the “off” days…things I can do at home and not at the gym away from the family.

12/26/17:
Squat
160x5
185x5
210x10

12/29/17
Bench
145x5
170x5
190x10

12/31/17
Deadlift
205x5
235x5
270x10

Press
95x5
110x5
125x7

Happy New Year!!!


#2

Wow, the New Years resolution crowd was out in full force today! I haven’t seen the gym this crowded in a while; likely this time last year. Good for them, though. Maybe a few will stick with it.

Lucky for me, while the treadmills were packed, the squat racks were empty. Today was the start of my 3’s…

Squat (5/3/1 sets)
100x5 (Warm up)
125x5 (Warm up)
150x3 (Warm up)
170x3
195x3
220x7

Squat bbb sets
185x10
165x10
155x10
135x10 x2

Leg curls
55x10
70x10 x4

Suitcase carries
80lb db’s back and forth 3 times in front of the cardio machines…kind of feel like a tool doing it there, but it’s the closest thing to a straightaway. Not sure of the exact distance, but it’s 35 steps each way.

Ergometer
10 minutes HIIT, 30 seconds all out / 60 seconds rest


#3

Was feeling kind of beat up and out of it today, probably from spending an inordinate amount of time shoveling snow off my and my elderly neighbors’ sidewalks yesterday. Oh well…I pushed through the best I could.

Twas bench day for the main lift.

5/3/1 sets
90x5 (warm up)
115x5 (warm up)
135x3 (warm up)
160x3
180x3
205x8

BBB sets
155x10
145x10
135x10 x3

assistance
db rows 70x10 x5

Few sets of tricep pull downs and curls on the cable machine. Lost track of what I did, but got a nice pump. Lol.

finisher
Incline sprints on a treadmill. 30 seconds on, 1 minute rest for 15 minutes.


#4

Good luck man- I"ll be following along!

Cake.


#5

Sunday - 1/7/18

My usual routine on Sundays is to get up early before the family wakes up to get my workout in pre-church. Was feeling pretty good this morning, though at some point I may need to rethink doing dead’s and presses in the same routine. I don’t want to get crushed be the volume… I think my favorite part of this 5/3/1 process is wandering around the gym looking for a couple 2.5lb plates. I think my gym has four total, and they are never put back in the same place. Ha!

5/3/1 deadlift
135x5 (warmup)
165x5 (warmup)
190x3 (warmup)
220x3
250x3
285x10

deadlift bbb
155x10 x5

5/3/1 Press
60x5 (warmup)
75x5 (warmup)
90x3 (warmup)
110x3
115x3
130x7

Press bbb
70x10 x5

assistance
50 chins with various grips, done in sets of 10, 10, 10, 10, 5, 5.


#6

January 10

Just like Lego Batman, it was leg day and I didn’t skip it.
Though I was a bit distracted by the lady doing some crazy bosu ball routine in the rack next to me. And if that didn’t read correctly, it wasn’t a creepy distraction, it was a “how in the hell are you doing that and not falling and breaking your neck?” distraction.

5/3/1 squat
100x5 (warm up)
125x5 (warm up)
150x3 (warm up)
185x5
210x3
235x5

BBB squat
185x10
155x10
145x10
135x10 x2

Assistance
Leg Curl 75x10 x5
A bunch of pull-ups and dips scattered between the main sets.


#7

January 12

I’m getting my current house ready to sell because we need a bigger place with the kids getting older. The thought of prepping this place, selling it, finding and buying a new place, and living with my mother in law for the period in between is stressing me out. Oh well, this too shall pass.

5/3/1 bench
90x5 (warm up)
115x5 (warm up)
135x3 (warm up)
170x5
190x3
215x5

BBB bench
165x10
155x10
145x10
135x10 x2

Assistance
Db rows 75x10 x5

HIIT
Incline sprints


#8

January 14

Didn’t sleep very well last night for some reason, but still got a decent lift in this morning.

5/3/1 deadlift
135x5 (warmup)
160x5 (warmup)
190x3 (warmup)
235x5
270x3
300x7 - scraped the hell out of my shins on these…ha

BBB deadlift
225x10
155x10 x4

5/3/1 press
65x5 (warmup)
75x5 (warmup)
90x3 (warmup)
110x5
125x3
135x6

BBB press
70x10 x5


#9

Tuesday 1/16/18

I’m not accustomed to deloads, so today’s session was a new experience. Still, I’m trying to stay true to the program. Figure Jim knows more than me about this. In all honesty, it felt kind of refreshing. Guess that’s the point.

5/3/1 squat
100x5
125x5
150x5

BBB squats
Decided to ease off with some goblet squats with a 45lb kettlebell
45x10 x5

Assistance
Leg curls
55x10 x5

Conditioning
12 minute HIIT on the rower.

Side note: my 12 year old son was crushing some glute-ham raises with his trainer while I was lifting. Little man was rocking sets of 8 with pretty amazing form. Wonder if I could do one???


#10

January 18

Deload bench day.

5/3/1 sets
95 x 5
115 x 5
135 x 5

BBB sets
Db incline press
50x10
55x10 x 4

Super setted these with:
Alternating Db curls
35x10 (…10 per arm, so I guess 20 total) x 4

Assistance
Db rows
65x10 x 5

Conditioning
10 minute of incline treadmill sprints. 30 seconds on, 1 minute rest


#11

Friday January 19

Training today consists of lifting 2.5 oz of scotch.


#12

My wife gifted me some inspiration for my pre-workout coffee today.



#13

Sunday January 21

Deload deadlift and press day.

5/3/1 deadlift
135 x 5
160 x 5
190 x 5

BBB deadlift
135x10 x5

5/3/1 press
60x5
75x5
95x5

BBB press
70x10 x5

assistance
Various grips chins 5 sets of 10
Leg raises 3 sets of 10

What the hell was I thinking?
So…my son has been all bragging about his awesome glute-ham raises. Then my wife has gotten in the act, crushing out a bunch last week. So I was sick of hearing about my serious lacking of glute-ham raisiness! I’ve never done them…I tried today, got to a count of 5 and the burn in my hamstrings and calves (?!?) was incredible. So, I now know I can do them, but I also suck at them in comparison to everyone else in my family that has tried em.


#14

Tuesday January 23

Working on squats today on wave 2 of this routine.

5/3/1 squats
105x5 (warmup)
135x5 (warmup)
155x3 (warmup)
165x5
190x5
215x10

BBB squats
185x10
165x10
155x10
145x10
135x10

assistance
Leg curls
75x10 x5

Legs are feeling a bit jello like at the moment.


#15

Friday January 26

Bench day! The main lift went fine, but the follow-up 5x10 reps were a chore today. Felt weaker than usual…might need to eat more.

5/3/1 bench
95x5 (warmup)
115x5 (warmup)
140x3 (warmup)
150x5
175x5
195x10

BBB bench
185x10
175x10
165x10
135x10 x2

Assistance
Db rows 75x10 x5
Cable curls and pulldowns

HIIT
Incline sprints 10 minutes. 30 second on, minute rest.


#16

Sunday January 28

Deadlifts felt great today. Bar was jumping off the floor. Presses were a bit strained, though. I’ll push through this wave, but may need to reevaluate my training max there.

5/3/1 deadlift
135x5 (warmup)
165x5 (warmup)
195x3 (warmup)
210x5
245x5
275x12

BBB deadlift
195x10
190x10
185x10
170x10 x2

5/3/1 press
60x5 (warmup)
75x5 (warmup)
90x5 (warmup)
100x5
115x5
125x7

BBB press
100x10
90x10
80x10
65x10 x2

Also did some chins and leg raises inbetween sets, but I did not track counts.


#17

tuesday January 30

Looking forward to some sore legs tomorrow!

5/3/1 squats
105x5 (warmup)
130x5 (warmup)
155x3 (warmup)
180x3
205x3
230x8

BBB squats
185x10
170x10
165x10
155x10 x2

assistance
Leg curl
85x10 x2
80x10
75x10 x2

BW dips 20, 10, 10