T Nation

Bickford's 5/3/1 Training Log


#1

Quest for a 1,015lb total. Starting 5/3/1 after neglecting the main lifts for a couple years (except bench). Just coming off a bad back injury so my Dead and Squat are wayyy down. Here are my 1RM weights:

Bench: 285
Squat: 225
Deadlift: 275

Overhead Press: 135

I will be calculating my weights for working sets at 90% of my 1RM, pursuant to 5/3/1 protocol. These weights are:

Bench: 255
Squat: 185
Deadlift: 245

Overhead Press: 115

Starting at a bodyweight of 189. I will be weighing myself once a week and all of my main lift sessions will be supplemented with bodybuilding assistance work. At my biggest (before my back injury in 2007) I was 201 lbs with about the same bodyfat % that i'm at now (11%). My bench was 335 x 2, squat 315 x 1, dead 405 x 1, and MP 185 x 1.

My goals by next May:

Body Weight:205
Deadlift: 365
Squat: 335
Bench: 315
Overhead: 205

Gonna shoot for 3,000 calories/day.

Supps: Creatine Mono (5-10g daily), whey protein.

If my back holds up then these lifts should be reasonable goals.


#2

Wow that was brutal. Foam rolled for the first time in my life. That is not fun. Here is how today went:

Warmup: stairmaster (5 mins), foam roll (15 mins), stretching (5 mins).

Squat:
2 WU sets at 45 lbs and 95 lbs

Working sets:
115 x 5
135 x 5
155 x 7

Leg Press:
5 sets of 15 (3 plates on each side)

I don't usually do this many reps on leg press so it was painful.

Lying leg curls

5 sets of 10 (75 lb)

Bench day tomorrow. It's pretty humiliating that my max bench is 100 lb more than my max squat, but thats what happens with a back injury.


#3

Bench Press:
2 WU sets with 135

165 x 5
195 x 5
215 x 9

Incline Dbell Press:

5 sets of 15 (60 lb dbells)


#4

Deadlift:

2 WU w/ 135

155 x 5
185 x 5
205 x 10


#5

15 min Active Warmup
Foam Rolling

Standing Military Press:

2 WU w/ bar

75 x 5
85 x 5
95 x 9

Pull ups

BW x 15
BW x 11
BW x 8
BW x 7
BW x 5

Dips

BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

stretching


#6

Squat Day

Felt pretty stiff this morning so I looked up good active warmups for squatting days. I found this on T-Nation:

The Mobility Complex: Jeremy Frisch

Overhead squat 1x8
Low lateral squat 1x8 each side
Overhead reverse lunge 1x6 each leg
Romanian deadlift to snatch pull-through 1x8
Drop lunge 1x6 each leg
Sots press 1x8
(All done with an olympic bar)

I did this before my squats and honestly, I have never done better squats than I did today. This was the PERFECT combination of exercises to do before squats. I felt really flexible.
Here's how the workout went. (Last week's final set: 155 x 7)

Active Warmup

Set 1: 135 x 3
Set 2: 155 x 3
Set 3: 175 x 9

I honestly think the mobility complex was responsible for the improvement on the final set this week.

Leg Press

5 sets of 15 with 3 plates per side.

Foam rolling (15 mins)
Stretching (10 mins)


#7

And just a side note: I hate when people say "PR." I don't know why but it just annoys the shit out of me, especially when they seem to happen every workout for some people. I will not be using that phrase. (Maybe i'll just say "previous best")


#8

Goddamn I was sore as hell from squats. Prob not the best idea to deadlift the next day.

Mobility Complex warmup

Deadlifts

2 WU sets w/ 135

155 x 3
185 x 3
225 x 7

Hyper Extensions

5 sets of 15 (BW)

Ab wheel

3 sets of 8 reps


#9

Although today is an off day, I'm contemplating going in for a few sets because of last night's events.

I was sitting outside of a bar with my buddy in Ybor City (Tampa) smoking a cigar and drinkin a beer when this old homeless guy walks up to us. This is the first thing he says to us:

(To my friend): "Man, you look STRONG i bet you can lift some WEIGHT!"

(To me): "Now you, you look like you do calisthenics! But hey! Bein flexible is good too!"

I thought this was fuckin hilarious but at the same time it pissed me off that I looked that small. This will be my motivation for the coming months.


#10

Back is pretty sore. I think it's from doing squats and deads back to back. Still have some numbness and tingling in my left calf as well. I think I need to up the ante with some core work.

Also, I haven't been eating nearly enough. A usual "good" day of eating for me consists of:

Meal 1: 5 Slices French Toast (700 calories)
Meal 2: Shake - Blend 1 scoop pro, 2 tbsp PB, 1/2 cup raw oats, 8 oz milk (570 calories)
Meal 3: 2 egg salad sandwiches on wheat (600 calories)
Meal 4: 8oz London Broil/Flank Steak, 3 medium red potatoes, green beans (900 calories)
Meal 5: Shake - See above (570 calories)

Total: 3,340 calories.

Bench day today. I will post after the workout.


#11

Bench Press:

2 WU sets w/ 135

Set 1: 185 x 3
Set 2: 205 x 3
Set 3: 225 x 10 (prob had 2 more in me but didn't have a spotter)

Incline Hammer Strength

Set 1: 2 pps x 8
Set 2: 2 pps x 8
Set 3: 2 pps x 8

Flat Dbell press

Set 1: 80 x 8
Set 2: 80 x 6
Set 3: 80 x 5

Cable cross

Cable set high
Set 1: 80 x 12
Set 2: 80 x 12

Cable set low
Set 1: 60 x 12
Set 2: 60 x 12

15 mins stretching

All in all, a good workout. Felt pretty strong on the bench but my endurance faded fast when i got to the other lifts.


#12

Military Press

Felt shitty and weak, shoulders were sore from chest yesterday.

2 Wu sets w/ bar

set 1: 80 x 3
set 2: 95 x 3
set 3: 105 x 4

Incline bench reverse flyes

15 lbs

3 sets of 15 reps

One arm dumbell shrugs

70 x 15
70 x 12
70 x 10


#13

Squat

Mobility warmup

set 1: 135 x 5
set 2: 155 x 3
set 3: 185 x 4


#14

Deadlift:

2 WU sets w/ 135

185 x 5
215 x 3
245 x 8

pull ups:

13
11
8
7
7
4

Face Pulls:

25 x 15
25 x 12
25 x 10


#15

I haven't been to the gym in a couple days because I had a huge job interview on thursday. I thought it was going to be a single interview with one lawyer but it turned into eight separate interviews over 3.5 hours! The good news is that I got an offer and accepted it! I start next monday so this is my final week of living for a while; I'm going to be putting in 70 hour weeks for the first 6 months. Might have to cut down my gym sessions to 3 times a week. It's chest tonight so I will be posting bench numbers later.


#16

Bench Press

2 WU sets 135

set 1: 185 x 5
set 2: 215 x 3
set 3: 245 x 5

Incline hammer strength

set 1: 2 pps x 12
set 2: 2 pps x 9
set 3: 2 pps x 7

Pull ups

50 reps (took 7 sets)

cable rows

set 1: 120 x 12
set 2: 120 x 12
set 3: 120 x 10

Cable flyes

3 sets of 15 w/ 55lbs