T Nation

Beginner 5/3/1 Log

I started back on 5/3/1 a week ago and figured I would be more accountable for my time in the gym if I keep a log. I have a problem with sticking with programs for more than a few weeks so this should help.

I weigh 190 at 5’10" and I’ve been lifting for a year but with some breaks.
Goals are 200/300/400 for bench squat and dl by august.
So really my goals are to not miss any workouts and go as long as I can without resetting any of my maxes. Seems like a good program to just keep progressing on.

Tested Maxes

Deadlift 300x1
Squat 225x5
Bench 165x1
Press 110x1

I figured I would just start with a max squat of 225 since the technique practice can’t hurt.

Week 1

Bench
W/up
5x100
5x110
7x130

Deadlift
W/up
5x180
5x200
10x230

Press
W/up
5x70
5x80
8x90

Squat
W/up
5x130
5x150
8x170

Week 2

Bench
W/up
3x110
3x120
5x140

Deadlift
W/up
3x190
3x220
7x240

Press workout is tonight so from now on I’ll start posting my assistance work too.

So far for assistance I have been doing

Bench Day - pushups, high rep DB rows,
Deadlift Day- Barbell Hip Thrusts, Reverse Lunges with Elevated front foot, abs
Press Day- Single Arm DB press, Chinups (sets of 5)
Squat Day - Trying good mornings for the first time, Bulgarian split squat, abs

a few sets each with 8-12 rep ranges.

Definitely open to suggestions on changes to my assistance work.

Press workout tonight

press
45x5
65x5
70x3
80x3
90x8

DB Single arm overhead press
5x10x30 each arm

chinups in beween presses

41 reps in 8 sets

Squat workout

back squat
5x45
5x95
5x115
3x140
3x160
8x180

front squat
5x10x95

good mornings
3x10x95

RDL
2x10x95

situps
2x20

switched from good mornings to rdls halfway through because I’m not sure I like the good mornings.

Cycle 1, Week 3

Bench 5/3/1

5x45
5x85
5x110
3x130
6x140

Single Arm DB Rows
50x10
50x10
60x10
60x10
60x10

DB Floor Press - first time trying these. I liked the dead stop against the floor.
40x10
40x10
45x10
45x10
50x10

Did a little med ball cct. at the end for conditioning, but I need to find something better to do for that.

Cycle 1, Week 3

Deadlift
5x135
5x185
5x200
3x230
6x260 Maybe could have gotten 7 but I wanted to keep solid form.

Front Foot Elevated Reverse Lunge
3x10x70

DB Hip Thrusts
3x10x70

Couldn’t find a BB for these. Totally sucks with DBs.

Couple of Planks afterwards. Gym doesn’t have an ab wheel but I think I might pick one up. Trying to find some ab exercises that work. Tried the planks in the pushup position instead of on the forearms and liked them.

Hockey for conditioning last night. We won 4-0.

Can’t make it to the gym today so I am planning on doing some kind of kettlebell complex.

Did a kettelbell cct. today since I couldn’t get to the gym.

5 rounds
left and right side each time
30s rest between rounds

Left side
1 TGU to start
5 squats with racked kb
10 left handed swings
10 left handed bent over rows
clean back to rack
5 push presses

Right side same thing.

Felt good to get in a real w/o with the kb as I only got it recently and haven’t really used it so much yet.

Cycle 1, Week 3

Press Workout - decided to try hang cleaning to start every set just to learn cleans with light weight

10x45
5x60
5x75
3x85
9x95

I set 8 reps as a goal since last week I got 8 so I was pretty happy with this.

10 sets of 3 for chinups, switched every set between chinup and neutral grip.

5x10x30 Overhead DB press. Did these one arm at a time.

Finished with 3 Farmers walks, 60lb DB in each hand. Probably about 50 ft down and back.

Did 3x10 face pulls in between with 45lbs.

For my deload next week I think I’m going to do the 3x5 and just cut my assistance volume in half and go a little lighter.

Cycle 1, Week 3

Squat

45x10
95x5
135x5
150x5
170x3
190x8

Got my goal of 8 for the final set

Front Squat
5x10x95

Good Mornings
5x10x95

These felt better this week so I did all the sets

Hanging Knee Raises
5x5

1 Mile run 7:39

Deload next week.

Cycle 1, Week 3

Squat

45x10
95x5
135x5
150x5
170x3
190x8

Got my goal of 8 for the final set

Front Squat
5x10x95

Good Mornings
5x10x95

These felt better this week so I did all the sets

Hanging Knee Raises
5x5

1 Mile run 7:39

Deload next week.

Dec. 21. Cycle 2, Week 1

Bench
45x10
85x5
100x5
115x5
130x9

DB Floor Press
5x10x45

DB Row
10x50
4x10x60

Tried working out in the morning today. Around 630 start. Not sure how I like it since I did’t feel very awake.

Deadlift
135x5
155x5
180x5
210x5
240x12

got my goal for dl this week. Set it after my warmup sets, felt like incould get 12. Went shoeless and grabbed some chalk, which I probably didn’t need, but helped get me focused I think.

Pullthroughs
80x10
4x10x90

hanging knee raises
5x5

farmers walks
3x 65 per hand.
About 120 feet with a turn

Cycle 2, Week 1

Had to combine 2 workouts today since I missed them last week b/c of the holidays.

Squat
45x5
95x5
115x3
135x5
155x5
180x6

Overhead Press
45x5
65x3
70x5
80x5
90x8

Zercher Squat
45x10
65x10
3x70x10

Chinups
5x4

Dips 5x4

Ab Rollouts
2x5

Tried Zerchers for the first time, not sure if I’m doing them right. Should my elbows be coming down outside my knees or inside?

Two workouts again today

Deadlift
135x5
170x3
195x3
225x3
250x9

Pullthroughs
5x10x100

Hanging Knee Raises
5x6

Bench
45x10
75x3
95x3
110x3
125x3
140x6

DB bench
5x10x45

DB Row
5x10x65

Cycle 2 week 2
Short on time tonight so I did

Press
45x10
65x5
75x3
85x3
95x9

with neutral grip chins in between sets for 5x3

then

Dips 4x5
chins 4x5

The whole workout was done in 20 min.

Squat
45x10
95x5
135x3
150x3
170x3
190x8

Kettlebell Swings
5x20 with a 16 kg

Ab wheel 5x6

Cycle 2 week 3

Bench
45x10
65x5
75x3
95x3
115x5
130x3
145x4. I didn’t quite touch the 3rd rep soni’m not counting it. May have had 1 more in the tank but didn’t want to grind it up really slowly.

DB Bench
4x10x45 these were feeling light and fast so for my last set
50x10

DB row
4x10x65
then
70x10

I don’t think I’m arching my back enough for these so I may drop the weight and see what happens.

EZ Bar Reverse Curls
3x10x30

Face pulls
3x10x50

Got a litte behind here on the log but thankfully not on the workouts.

Cycle 2 Week 3

10 min bike
some 1 leg deads for warmup, foam rolllng

Deadlift
135x5
185x3
210x5
240x3
265x10 The set before this felt great so I figured I could get 10 reps

Pullthroughs
5x10x lvl 6 (different machine than usual, just went for what felt right.

DB Shrugs

5x10 x 30s