So I decided it’s time to start a log. I recently got out of the Army after 7 years so I can now only focus on strength training.
I’ve spent a lot of time fucking around in the gym and lifting but never followed a program until I found 5/3/1. I got into powerlifting on one of my deployments when they had the 1,000 pound club which was your powerlifting total and I ended up hitting 1,005 lbs which wasn’t that much but it felt awesome since I had never trained deadlifts or squats much.
5’9
around 190
Lifting stats not really worth mentioning
I recently moved from Hawaii back to Mass so i’m still getting used to the cooler air and last week I used as a deload week because my last 10 or so days in Hawaii I was busy moving and what not.
I reset all my lifts to start over fresh.
Ran some hill sprints this morning even though 40 is not to cold it sure sucks when your used to running in 70 degree weather.
Bench
230x10
200x5
175 jokers sets 3x10
135 3X10 close grip
135 3x10 reverse grip
I also did some chins and close grip dumbbell press with some 60’s. I’m not sure what the exercise is called but my elbows don’t flare out as much so ill throw in a few sets.
Deadlifts today
350x10
305x5
265x5
Did some DB rows
25x10
50x10
80 3x10
Cable pull down abs or w.e they’re called put on about 50lbs and did 5 sets of a bunch I don’t really count.
I did 4 down and back with the 2 45lb plates on it. I haven’t pushed a sled/prowler in a long time and I forgot how much that thing kicks your ass.
Did some pressing
120X8
105X5
90X5
90X6
90X6
90X5
did some dumbbell presses
25x10
35x10
40x8
Chins 5X10 BW
I felt pretty good I could have done more but decided to call it a night
Squats
270x12
240x5
205x5
205 3x5 with a 3-5 second pause on the last rep
270x12 A couple of the reps may have been high my squats still need improvement
Bench day
245x6
215x3
190x3
190 3x10
close grip
135x10
155x10
165x10
Reverse grip 3x5 @ 155
Cable pull downs for abs 5x20 with 50lbs on
Seated cable rows 3x12 110lbs
Deadlifts
warm ups some static stretching
Bar 2x10
135x10
225x5
285x3
325x3
370x10
Face pulls 4x12
BB shrugs 225 5x10
DB rows
80 1x10
100 1x8
100 1x5
Prowler pushes 90lbs 5 trips down and back I didn’t really measure the distance I’m guessing maybe 20 yards. I’ll Measure the distance after I get used to using the prowler.
Overhead press
125X8
110X3
95X3
95 3X10
Russian twists 3x15 w a 25lb plate
DB press 40lbs 3x10
BB curls
bar x10
55x5
65x5
75x5
hammer curls
25x10
35x10
40x5
Squats Felt like shit today pretty terrible session but I’ll post anyway.
225x3
255x3
285x3
Bench
255x5
230x3
200x5 with a 3 second pause on the first rep
200 3X10 did a 1-2 second pause on the first rep
Lat pull downs 5x10 I had about 50-70lbs on.
close grip
135x10
155x10
185x7.
Worked on some front squats I did the bar for a couple sets my flexibility is definitely an issue and needs work but I need to learn how to front squat properly.
did a couple sets of 95lbs for 5 with straps on and a few sets of 135, Felt pretty weak but I really want to get input front squats in my 5/3/1 routine.
Deadlifts
warm ups
Bar 2x10
135 2x5
225 1x5
305x5
350x3
390x2 I definitely had a few more reps but decided not to push it.
The clamps I was using added a total of 11lbs but I didn’t add that in.
Face pulls 4x12 90lbs
cable ab pull downs 3x20 w 70lbs
BB shrugs 245 3x12
Prowler pushes. put 2 hundo plates on and about 20 yards down and back did 5 trips
Yesterday Fri 22 Nov. Did both squats and press since Thursday I had to take a trip to New Jersey to get my car.
Squats
240x5
270x3
305x2
Goblet squats 65x10, 80x10 85x10
Pause squats 240 3x5
OHP
105x5
120x3
130x5
Deload week.
Bench
110x5
135x5
160x5
Standing Cable crunches 3x20
Neutral grip DB press 55 3x10
Close Grip 135 3x5
Deadlifts
165x5
205x5
245x5
Face pulls 5x10 90lbs
BB shrugs 225 3x10
Standing cable crunches 3x12 90lbs
Yesterday Fri 29 Nov
Squats
130x5
160x5
190x5
Press
55x5
70x5
85x5
I’m not doing shit else til Monday and I’m gonna start doing squats on Mon, bench on Wed, and press and deadlift on Fri.
