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Brian14's Log

Sup errybody. So basically Im 18, Im a high school senior and Im going to run 5/3/1.

    (Actual Max, Training Max)

Deadlift (440, 395)
Bench (285, 255)
Squat (420, 375)
OH Press (165, 150)

Always had strength as my main focus. For the first few cycles Im gonna focus on some aesthetic stuff Ive never worked on such as calves, biceps, lats, side delts, and upper pecs. Im gonna start a week from now after the holidays are over. Thats all for now

Oh, and I lift with no belt or wraps. And Im 6’1" and weigh 180…gonna try to get that up.

So I did the first workout today instead of waiting a week.

Deadlift
255x5
295x5
335x5

Just deadlifted two days ago so I just went for the required reps.

T-Bar Rows
1 platex4x10

Never really done these before but I felt them nicely in my lats.

Straight Bar Curls
50x4x10

Facepulls
20x4x20

Also did 10 scap push ups between each set to combat a little bit of scapular winging.

I also took a few measurements.

Chest-45.25
Shoulders-50.5
Bicep-14.5
Calf-14

Bench super setted with pull ups
165x5
190x5
215x9

Incline Dumbell
45sx4x10

Single arm lat pulldown
4x10

Standing Calves
6x10

Standing Press
95x5
110x5
125x10

Squat
245x5
280x5
320x5-Dont know what was up today shoulda been able to get 10.
185x3x5

V-Grip Pulldown
120x3x10 160x10

Standing Calves
135x4x10

Deadlift
275x3
315x3
355x8 PR-Not bad for being a little hung over.

T-Bar Rows
1 platex3x10 2 platesx15

Straight Bar Curl
50x4x10

Standing Calves
155x4x10

My deadlift weakness has always been off the floor. So Ive always done all my reps from a dead start. I wanna start doing touch n go cause I can lift sooo much more that way. Hopefully that doesnt fuck up my weakness off the floor even more.

Also maybe some piczzzz comin later


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Just for progress hopefully im a lot bigger in a few months

Couldnt get a good wheels shot today

Bench supersetted with pull ups
175x3
205x3
230x6 A little weak for me. Wanted 10

Incline DB
50sx4x10

Single Arm Lat Pulldown
4x10 ramping up

Cable Lateral Raise
Miniscule Weightx4x10

Calf Raises
155x4x10

Two of the most attractive girls in my grade were talking to me today saying how they wish there were more big strong guys in the school. Good to know that not every girl is only into biebers

Squat
265x3
300x3
335x4…weak

185x4x10 First time doin that kind of volume on squats and it felt good.

Cable curls
4x10

Calves
155x5x10

Cable external rotations

Soooo tired today. Excited for MP tomorrow

Checkin in to see you progress. 5/3/1 is a great program and did me good, so as long as you keep up with it I’m sure you’ll see steady gains.

Ohp
105x3
120x3
135x8

Pullups

Lat pulldown
160x4x10

Side and rear delt supersets

Deadlift
300x5
335x3
375x6

T bar Rows

Curls

Calves

Bench
190x5
215x3
240x3 …Really bad

Incline DB

Single Arm Pull Down

Lat Raise

Calves

[quote]Dlouda wrote:
Checkin in to see you progress. 5/3/1 is a great program and did me good, so as long as you keep up with it I’m sure you’ll see steady gains.[/quote]

Thanks man Im hoping for the same thing