T Nation

Becoming the Strongest Version of Myself


#1

Now that I have completed my first goal which was competing in a strongman competition I wanted to start another log to track my progress as it relates to my current strength levels. With only about 7-8 months of training under my belt I feel great about the progress I have made so far with my strength and my health. If my first strongman competition has taught me anything it is that I am stronger than I think I am, so it’s time to start pushing even harder.

Moving forward I plan on using Wendler’s 5/3/1 program incorporating joker sets and down sets on my main movements. My current accomplished lifts are:

Squat: 330lbs x 3 (350lb calculated 1RM)
Bench: 225lbs x 3 (250lb calculated 1RM)
Deadlift: 405lbs x 3 (445 Calculated 1RM)
OHP: 170lbs x 1 (strict press)

I plan on using the following as my training maxes to start:

Squat: 315lbs
Bench: 225lbs
Deadlift: 405lbs (although my intention is to test my deadlift today and may adjust this one)
OHP: 160lbs

Right now I am deciding whether or not I should use a 3 day split on 5/3/1 or a 4 day split. So if anyone has any thoughts they would be helpful. I want to make sure I can recover from my training properly to not impact my training.

Here were my options:

4 day split:

Monday:

Warm-up
Bench 5/3/1
Assistance
Core - obliques
Conditioning

Tuesday

Warm-up
Squat 5/3/1
Assistance
Core - Abs
Conditioning

Wednesday - Light Conditioning

Thursday

Warm-up
OHP 5/3/1
Assistance
Core - obliques
Conditioning

Friday

Warm-up
Deadlift 5/3/1
Assistance
Core - Abs
Conditioning

Saturday - Strongman event training
Sunday - Hiking or walking

3 day Split

Monday

Warm-up
Bench 5/3/1
Assistance
Conditioning

Tuesday

Warm-up
OHP 5/3/1
Assistance (would add bench as assistance to OHP)
Conditioning

Wednesday - Core/Conditioning

Thursday

Warm-up
Deadlift 5/3/1
Assistance
Core - obliques
Conditioning

Friday - Core/Conditioning
Saturday - Strongman event training
Sunday - Hiking or Walking

Not sure if the 4 day split will be hard to recover from, I may try it out and see how I feel and drop down if I feel its necessary.

As far as my diet I will be upping my caloric intake to try and maximize my strength potential. In the past I have been eating 2100 calories a day and at 275lbs seems its not enough to keep me fueled through my workouts. I plan to up that to about 3000 calories per day and monitor my weight and adjust accordingly.

I have also set a few lifting goals for me to shoot for. I know these goals are not going to come quickly but it is what I am striving for. These are in order of importance to me.

Deadlift: 600lbs
OHP: 300lbs with leg drive
Squat: 500lbs
Bench: 315lbs

Bench is last in my priority because I still plan on competing in strongman and if I am moving to a 3 day split I will not be benching as much.

This week I am on a deload to recover from my first strongman competition but starting Monday will be getting back to training hard to get ready for my next two competitions in November and January.


#2

7/17/17

Cycle 1 - Week 1 - Day 1

Limber 11 Warm-up

Deadlift - 450lb TM

Warm-up sets:
135lbs x 5
185lbs x 5
225lbs x 3
275lbs x 2

Work sets:
290lbs x 5
335lbs x 5
380lbs x 6 - grip failed after the 6th rep. The weight isn’t the issue as much as my grip. Will have to continue to work on that weakness.

Joker set:
425lbs x 3 - only on joker set this time out, want to build up to doing multiple sets at heavy weights.

FSL
290lbs x 20 in 60 seconds - threw a variable in the AMRP of FSL. As many reps as possible in 60 seconds. Figured simulating an event would be a good way to train. I was drained after the minute was up.

Assistance work:

1a. Romanian Deadlifts:
45lbs x 10
135lbs - 10x5

1b. Sit ups - 10x6

  1. Glute bridges - 135lbs - 10x5

  2. 30 second planks - 5 sets

  3. Back extensions - 10x5

Conditioning: treadmill 10 minutes @ 3% incline - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute

BW - 277lbs

The plan was to eat 2965 calories today. Came up 241 calories short. Have to get used to the increased meals. To think I used to eat 5000 calories a day with ease. It gets tougher to eat a lot of calories when you cut out fast food and junk food lol.

All in all good hard day of training. Glad to be back at it after a deload week.


#3

7/19/17

Cycle 1 - Week 1 - Day 2

Warmup: upper body stretching and lax ball rolling

OHP - 150lb TM

Warm-up sets:
45lbs x 5
65lbs x 5

Work Sets:
95lbs x 5
110lbs x 5
125lbs x 8

Joker sets:
140lbs x 5
155lbs x 1

FSL
95lbs x 14 in 60 seconds. It was more like 30 seconds. I burned out after the 14th rep and couldn’t get the 15th rep up. When I looked at the clock I still had 25 seconds left.

Assistance work:

1a. Close grip bench
45lbs x 5
135lbs - 10x2
135lbs - 8x3

1b. Tbar Row:
120lbs - 10x5 120 lbs was the weight in plates. Not sure how much the barbell added since I was only lifting it by the end.

1c. 30 second side planks (each side) - 5 sets

2a. DB Military Press
50lbs x 8
50lbs x 7
50lbs x 6
50lbs x 5
50lbs x 5

2b. Inverted Row - 8x1, 6x4

4a. Face pulls: 50lbs - 10x5

4b. Pallof Press - 10x5

  1. Cable tricep pushdowns AMRP - 50lbs x 28

Conditioning: treadmill 10 minutes @ 3% incline - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute

I realize that I have to get alot stronger. I tried to do dips yesterday but was unable to. Not sure if it was because my triceps were burnt from the OHP and close grip bench. Next week I may eliminate the close grip bench and replace with dips and see how that goes.


#4

7/20/17

Cycle 1 - Week 1 - Day 3

Warm-up: limber 11 plus upper body stretching and lax ball rolling

Squats - 315lb TM

Warmup:
Bar x 10
135lbs x 5
150lbs x 5
185lbs x 5

Work sets:
205lbs x 5
235lbs x 5
270lbs x 6 was hoping for 10 reps here. Looks like not having really squat in the last month took its toll on me.

Joker sets:
300lbs x 3

FSL:
205lbs x 8 this was AMRP but was completely drained after 8 reps. The 8th rep seemed to take 10 minutes lol.

Assistance work:

1a. Front squats:
Bar x 10
155lbs - 8x3

1b. An wheel - 10x2, 5x1 - set 3 lost it on set 3 of the ab wheel was only able to get to 5.

2a. Step ups with 25lbs dumbbell - 10x3 each leg

2b. Good Mornings - 5x3

3c. 30 second planks - 5 sets

Conditioning: treadmill 9 minutes @ 3% incline - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute

Had to really push through this workout. All in all a good training session. Going to have to get used to squatting consistantly again.


#5

7/21/17

Cycle 1 - Week 1 - Day 4

Warm-up: lax ball rolling upper body stretching

Bench: 215lbs TM

Warm-up:
Bar x 10
95lbs x 5
115lbs x 5

Work sets:
140lbs x 5
160lbs x 5
180lbs x 8

Joker set: 205lbs x 5

FSL: 140lbs x 8 - lost tightness after the 8th rep so called it a wrap. Didn’t want to press with bad form.

Assistance work:

1a. DB Incline Press: 55lbs - 10x3
1b. DB Row: 55lbs - 10x3 each arm
1c. Side planks 30 seconds each side: 5 sets

2a. Straight bar curls: 50lbs - 10x3
2b. Rope tricep pushdowns: 50lbs - 20x3
2c. Pallof press: 50lbs - 10x3 each side


#6

7/24/17

Cycle 1 - Week 2 - Day 1

Warm-up: Limber 11

Deadlift: 450lbs TM

Warm-up:
135lbs x 5
185lbs x 5
225lbs x 5
275lbs x 3

Work sets:
315lbs x 3
360lbs x 3
405lbs x 4 limiting factor is my grip right now. Was shooting for 5 or 6 reps with 405lbs but grip failed after 4.

FSL: 315lbs x 17 reps in 60 seconds

Assistance:

1a. Romanian Deadlifts:
Bar x 8
135lbs x 5
185lbs - 10x3

1b. Kettle bell swings: 16kg - 10x3 wanted to use heavier weight but 16kg was the heaviest available at my gym.

2a. Glute bridge: 185lbs - 10x8

2b. Sit ups - 10x3

3a. Barbell back extensions: 135lbs - 10x3

3b. Knee raises: 10x3


#7

7/25/17

Cycle 1 - Week 2 - Day 2

Warmup: upper body stretching and lax ball rolling

OHP - 150lb TM

Warm-up:
Bar x 10
95lbs x 5

Work sets:
105lbs x 3
120lbs x 3
135lbs x 8

Joker sets:
150lbs x 3
160lbs x 3
170lbs x 1

FSL: 95lbs x 18 reps in 60 seconds

Assistance work:

1a. Z Press:
Bar x 10
95lbs - 7x3

1b. Inverted Rows: 8x3

1c. Side planks 30 seconds each side: 3 sets

2a. Lat pull down: 120lbs - 10x3
2b. Face pulls: 50lbs - 10x3
2c. Palloff Press: 50lbs - 10x3 each side

3a. Straight bar curls: 60lbs - 10x3
3b. Rope Tricep pushdowns:
80lbs x 20
80lbs x 14
80lbs x 10
50lbs x 22

Conditioning: treadmill 10 minutes @ 3% incline - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute

Felt real strong today. Matched my previous PR of 170lbs strict press looking forward to breaking that next week.


#8

7/27/17

Cycle 1 - Week 2 - Day 3

Warm-up: limber 11 / upper body stretching and lax ball rolling

Squat: 315lb TM

Warm-up:
Bar x 10
95lbs x 5
135lbs x 5
185lbs x 3

Work sets:
220lbs x 3
250lbs x 3
280lbs x 5

Joker sets:
315lbs x 3
330lbs x 2

FSL: 220lbs x 8

Assistance work:

1a. Front squats:
Bar x 5
95lbs x 5
135lbs x 3
155lbs x 10
155lbs x 10
155lbs x 7

1b. 30 second planks: 3 sets

2a. Step ups: 25lbs dumbbell - 10x3 each leg
2b. Good mornings: 185lbs - 5x3
2c. An wheel: 8x3


#9

7/28/17

Cycle 1 - Week 2 - Day 4

Warm-up: upper body stretch and lax ball rolling

Bench: 215lb TM

Warm-up:
Bar x 10
95lbs x 5
135lbs x 3

Work sets:
150lbs x 3
170lbs x 3
195lbs x 3 actually forgot this was supposed to be 3+

Joker sets:
215lbs x 3
225lbw x 1

FSL: 150lbs x 14 reps

Assistance work:

1a. DB Incline Press: 55lbs - 10x3
1b. DB rows: 55lbs - 10x3
1c. 30 second side planks: 3 sets each side

2a. Straight bar curls: 60lbs - 10x3
2b. Cable triceps pushdowns: 80lbs - 15x3
2c. Face pulls: 45lbs - 10x3
2d. Palloff Press: 80lbs - 10x3 each side

Conditioning: treadmill 10 minutes @ 3% incline - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute


#10

I’m in to follow your log. We’re at similar strength levels and on similar programs, as well. It looks like you’re exercising a lot more precision with your diet, though. What’s your starting body weight, and do you have a body weight or composition goal? Or just a ‘get as strong as possible’ Goal?


#11

I started at about 370lbs-380lbs a year ago. Currently i am at 275lbs.I have been focusing on losing weight so much that I realized I wasn’t eating enough and my workouts were suffering. My ultimate goal is to be as strong as possible while cutting body fat. I really do not have a weight goal. As long as I am fit and healthy I am good with my weight.


#12

7/31/17

Cycle 1 - Week 3 - Day 1

Warm-up: Limber 11

Deadlift: 450lb TM

Warm-up:
135lbs x 5
185lbs x 5
225lbs x 5
275lbs x 3
315lbs x 2

Work sets:
340lbs x 5
380lbs x 3
425lbs x 2

Joker set: 470lbs x 1

FSL: 340lbs x 14 reps in 60 seconds

Assistance work:
1a. Romanian Deadlift: 185lbs - 10x3
1b. 30 second planks: 3 sets

Really didn’t feel up to training today. Not sure if it was the fact that I spent the day yesterday walking around a them park until late, going to bed late, not sleeping well or a combination of the three, but I almost didn’t make it. Training was a little tough, my legs were shot after my warm up sets but decided to push through. Even though the bar was moving super slow today I am glad I pushed through because I did hit a PR on my final 5/3/1 set. 425lbs for a double with a double overhand hook grip. In the past I would have had to use a mixed grip for anything over 400lbs. Took 3 chances to hit the 470lb joker set tried to gobwithout straps but couldn’t break the bar off the ground. Grip is getting better but definitely limiting right now.

After the FSL for AMRP in 60 seconds I was done. So I just did a little assistance and called it a day.


#13

8/1/17

Cycle 1 - Week 3 - Day 2

Warm-up: stretches and lax ball rolling

OHP: 150lbs TM

Warm-up:
Bar x 10
95lbs x 5

Work sets:
115lbs x 5
130lbs x 3
145lbs x 6

Joker sets:
160lbs x 1
175lbs x 1
190lbs x 0

Failed at 190lbs but I’ll take a mini PR. Previous strict press was 175lbs a few weeks ago.

Assistance:
1a. Z Press
45lbs x 5
95lbs x 10
95lbs x 10
95lbs x 8

1b. Inverted rows: 10x3
1c. Side planks (30 see. each side): 3 sets

2a. Lat pulldown: 120lbs - 10x3
2b. Face pulls: 50lbs - 10x3
2c. Palloff press: 80lbs - 10x3 each side

3a. Curls: 60lbs - 10x3
3b. Cable push downs:
80lbs x 15
100lbs x 10
120lbs x 8
80lbs x 15

Conditioning: treadmill 10 minutes - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute


#14

Okay, dropping 100# in a year is seriously impressive. Also, I expect your strength ceiling is going to be a lot higher than mine, since I’m hovering around 200# and I’ll probably never move much off that weight. I look forward to you getting hella strong.


#16

Thanks. I look forward to hopefully getting hella strong as well lol. I am also following along with you log. I like seeing how others using 5/3/1 are incorporating it into their workouts.


#17

8/3/17

Cycle 1 - Week 3 - Day 3

Warm-up: Limber 11

Squats: 315lb TM

Warm-up:
Bar x 5
135lbs x 5
185lbs x 3
225lbs x 2

Work Sets:
235lbs x 5
270lbs x 3
300lbs x 5

Joker Sets:
330lbs x 1
360lbs x 1 - This was a PR for me so it was a happy day lol.

Instagram post by Washington Flores • Aug 4, 2017 at 2:11am UTC

36 Likes, 4 Comments - Washington Flores (@washington_flores) on Instagram: “Decent day of training today. Killed my legs with squats, good mornings and leg presses. Top single…”
Assistance:
1a. Good Morning:
135lbs x 5
185lbs - 5x5

1b. 30 second planks: 5 sets

2a. Leg Press:
2 plates each side x 25
3 plates each side: 15x2

2b. Sit ups with 25lb weight: 10x3

Was a good day. Felt strong burned out my legs by the end of the work out. When I look back at where I started back in November until now I have to be happy with my progress. Slowly but surely I am progressing.


#18

8/4/17

Cycle 1 - Week 3 - Day 4

Warm-up: stretching and lax ball rolling

Bench: 215lb TM

Warm-up:
Bar x 10
95lbs x 5
135lbs x 3
145lbs x 3

Work sets:
160lbs x 5
185lbs x 3
205lbs x 5

Joker set: 225lbs x 1

FSL: 160lbs x 15 reps

Assistance:
1a. Incline bench:
Bar x 5
135lbs x 10
135lbs x 10
135lbs x 8

1b. T-bar rows: 3 plates - 10x3

2a. Dumbbell curls: 25lbs - 8x3
2b. Dumbbell triceps extensions: 25lbs - 8x3

3a. Hammer curls: 25lbs - 10x3
3b. Bench dips: 10x3

Conditioning: treadmill 10 minutes - sprint @ 7 mph for 1 minute, walk @ 3 mph for 1 minute


#19

8/7/17

Cycle 2 - Week 1 - Day 1

Warm-up: stretching and lax ball rolling

OHP: 155lb TM

Warm-up:
Bar x 10
95lbs x 5

Work sets:
100lbs x 5
115lbs x 5
130lbs x 9

Joker set:
145lbs x 5
160lbs x 4

FSL: 100lbs x 12 reps

Assistance:
1a. Z Press:
Bar x 5
95lbs - 10x3

1b. Inverted rows: 10x3
1c. 30 second side planks: 3 sets each side

2a. Lat pull down:
120lbs x 10
140lbs x 10
150lbs x 8

2b. Face pulls: 60lbs - 10x3

3a. Cable curls:
70lbs x 10
80lbs x 10
90lbs x 10

3b. Triceps push downs:
80lbs x 10
100lbs x 10
120lbs x 10

  1. Bench dips: 10x5

Conditioning: treadmill 10 minutes - sprint @ 7 mph for 1.5 minute, walk @ 3 mph for 1 minute

Working my up up to doing a body weight dip and pull ups. Still not strong enough yet. Hopefully the rows and bench dips will help. Otherwise felt good today. Press is getting better each week. Looking forward to strict pressing 200lbs over my head, hopefully will come soon. Upped the conditioning a little. Figure I’ll add 30 seconds each cycle until I’m able to sustain running for longer periods of time. All in all a pretty good day of training.


#20

8/9/17

Cycle 2 - Week 1 - Day 2

Warm-up: stretching and lax ball rolling

Squat: 325lb TM

Warm-up:
Bar x 5
95lbs x 5
135lbs x 5
185lbs x 3

Work sets:
210lbs x 5
240lbs x 5
275lbs x 8

Joker set:
305lbs x 5

FSL: 210lbs - 8x3

Assistance:

  1. Front squats:
    Bar x 5
    95lbs x 5
    135lbs x 5
    185lbs x 1
    205lbs x 2

2a. Good morning: 185lbs - 5x5
2a. 30 second planks: 3 sets

3a. Single leg press:
Empty x 8 each leg
2 plates - 8x3 - (1 plate each side)

3b. Sit ups: 10x2 with 25lb weight


#21

8/10/17

Cycle 2 - Week 1 - Day 3

Warm-up: stretching and lax ball rolling

Bench: 220lbs TM

Warm-up:
Bar x 10
95lbs x 5
135lbs x 3

Work sets:
145lbs x 5
165lbs x 5
185lbs x 8

Joker set: 205lbs x 4 felt good with 205lbs but on the 5th rep paused and lost tightness, that was all she wrote. Couldn’t get that last rep up.

FSL: 145lbs - 8x3

Assistance:
1a. DB incline press: 60lbs - 10x3
1b. T-bar rows: 3 plates - 10x3
1c. 30 sec. Side planks: 3 sets each side

Conditioning: treadmill 10 minutes - sprint @ 7 mph for 1.5 minute, walk @ 3 mph for 1 minute