Starting routine, after coming off a back injury, but feeling good so far and happy to be back. Starting the routine with maxes of: Press (185), Deadlift (360), Bench (245), Squat (350). First week of the routine, and my first run through with 5/3/1 at all, so far, liking it very very much.
Had to pack up and move back to my school campus, so no assistance work yesterday.
-3x10x135 (felt light, but didn’t want to be too aggressive after deadlifts)
Chest Supported Row
Had a pretty bad day today for some reason, not sure why. I was fully expecting to get at lest 9 reps on m last set of bench, but ah well, not much to be done. Also, I realize it seems odd to have two kinds of rows, but I honestly think that my back is my biggest weak link, so I am trying to bring it up, for my bench and for my deadlift. Overall, a decent day I suppose.
1 Legged Back Raises
3x8 each leg
Hanging Leg Raises
All in all, felt pretty great today. Feel like I stopped a bit short on the squats, could have gotten at least one more, maybe two, but was losing tightness in my upper back, so decided to quit. All in all, good day for my favorite lift!
3x8 (I am fat and suck at these)
Not a bad sessions, beat last week’s press, so all in all good day.
Feeling pretty good today, felt great hitting a new record on the deadlift.
Chest Supported Rows
Bench is still suckign pretty bad, not sure why cause I did base it off of a real max, and started with 90% as my training max. Not sure what the problem is.
So I wanted to get opinions on this, and I think most people would agree, my first two weeks of bench pressing have gone ok, and while I am still getting over the required reps, as you can see the reps are lower than on any other exercise. Do you all think that perhaps I should repeat the bench press cycle again, without adding weight for the next month? Just try and break higher rep records?
Single Leg Back Raises
3x8 each leg
Saxon Side Bend
3x10x 7.5 lb Dumbbells (Never tried these before, a little akward at first, but you can defenitely feel them working)
Felt like a absolutely KILLED it today. I was honestly quite surprised, because i missed breakfast this morning, and my first few sets of squats felt heavy. But then the last set just seemed to flow, so I was quite happy. Screw the bench press, it can keep going badly, just so long as I can keep putting up rep records like this for squats.
310x7x.0333+310=382.261 (BIG PR)
Felt terrible today honestly, the first set of deadlifts felt like garbage. But all in all, still a great day, set a big personal best on the deadlift, thanks in part to my new toro belt I think. Felt like garbage, did pretty well.
Chest Supported Rows
Finally had a good day on the bench press! Been waiting all month and finally hit a big personal best. Feeling pretty good today.
45 Degree Back Raise
3x10 with a 25lb plate behind my head
Saxon Side Bend
3x10x7.5 lb DB’s
Played aroudn with a few new assistance exercises today, thinking about switching them in for a few in my next cycle. I tried some cable pull-trhoughs, actually liked them a lot, but it seems like I am going to run out of weight to add fairly quickly. I did 3x10 today with I think only 25-30 lbs left to add, but still they felt pretty good. Also tried russian twists on the sit up board, also felt liked they worked wonderfully, but I was terrible at them…so just another reason to add them in. I am thinking i might ditch the front squats on my deadlift day to do another posterior chain movement. I feel like I probably am not limited by quad strength in anythign and would be better off spending more time on my hamstrings, glutes, and low back. Also, while i can’t do more than 4 pullups, I was thinking of trying to work them in, maybe band assisted until I got better or dropped some pudge. Any thoughts from anyone?
I also just want to say, while i am only through my first cycle I am REALLY enjoying the program. I dont’ feel beat up or tired, I feel stronger than I was a month ago, and if I am not mistaken I believe i am actually a few pounds lighter than at the beggining of the cycle. Overall, feeling really good about this, I think it might the best program decision I could have made.
4xAMAP (once again, I’m a fatty, so used a band to do these assisted)
Face Pulls/Tricep Pushdowns
4x10 for each
4x10 (with 30lb dumbbell held at throat level)
Felt REALLY good today, and pulled a pretty big personal record today, and have been trying to slowly add in the volume on the assistance lifts to the 5x10 recommended in the book. Felt like it was a really solid day.
This is an interesting log so far. I actually started my 5/3/1 yesterday (14 Feb) and our weights are pretty similar except for bench press. It would be cool for us both to keep each other accountable and exchange ideas about what is working/not working etc.
What are your physical stats if you dont mind me asking?
Have you ever done the program before?
Keep up the good work and I look forward to reading more about your log.
Sure, that sounds like a great idea to me. I have to lift alone, so being accountable in some way would be good for me. As far as stats go:
Weight: Aprooximately 215-220, not sure exactly, all I know is that I am fairly fat
Prior Training Experience: Lifting for football in highschool, but nothing else, and nothing solid until this year.
I have not done the program before, I am just starting my second cycle of it and loving it so far. And thank you, I will be sure to look into yours as well. If you would like to post your stats as well, that would be appreciated. It’ll be nice to have someone to compare to.