T Nation

Building Strength

This log is to help me stay on track and keep my progress in check. I have been lifting for roughly 3-4 years and seriously lifting for 1-2 years. I started running starting strength and had some issues. Hit some plateaus and looked to their forum for some help and was told I was underweight. So I followed their instructions and grew to 200 lbs. The outcome was me becoming overweight. I was beaten up and feeling awful. I went to the advice of some lifting doctors and started trying to lose weight. I started a program during the quarantine and got to week 11 out of 13. I felt beat up and needed to move from a four day to a three day lift schedule. I choose to give 5/3/1 another try as I liked the program in the past but had issues due to a medical issue at the time. While on the last program I have been losing weight and some of my lifts but true goal is to get stronger and feel better.

My stats before starting the program are as follows:
34 year old male
5’10
179 lbs body weight
squat- 1 x 180
Bench- 1 x 160
Deadlift- 1 x 205
Press- 7 x 85

I will be running 5/3/1 Full body 3 days a week with the 5’s progression. My training maxes will be as follows;
Squat- 140
Bench- 145
Deadlift- 170
Press- 90

Cycle 1 Day 1
Sunday 08/02/2020

Squat
5 x 45
5 x 45
5 x 75
5 x 95
5 x 120
5 x 105

Modified Dumbbell bench press
10
10
10 x 10
10 x 15
10 x 15

Dumbbell Roes
10 x 22.1
10 x 22.1
10 x 22.1
10 x 22.1
10 x 22.1

Notes: Warmed up with Agile 8. Messed up on the squat max and had to adjust as I went which made the last two sets flip flopped. I went light with the squat and didn’t add any FSL or anything other than the 5’s. I didn’t have a way to do dumbbell bench press and no way to do dips so I tried using a band as a bench press and after the second set I put the bands through some 10’s and 5’s and used them like a tsunami bench press.

Total time-39 minutes
Body weight- 181.2

Day 2 Week 1
Tuesday 8/4/20

Squat
5 x 45
5 x 45
5 x 75
Work set
5 x 95
5 x 105
5 x 120

Bench
5 x 45
5 x 45
5 x 75
Work set
5 x 95
5 x 110
12 x 125
FSL
8 x 95

Chins
5
5 with band assistant
10 with band
9 with band
6 with band
7 with bands

Notes-Squat went well. Wanted to go for a PR but remembered that no PR for the squat in this day. My lower back was a bit sore but didn’t feel like the weight was very heavy at all. I started the chin ups and forgot the set up was 5 sets of 10 reps and not fives. Used a green band until the last set and added a mini red band to help push through the last set.

Total Time-41 minutes

Heyo, just dropping by. This caught my interest:

100% not surprised that’s what they told you - I don’t like this part of the Starting Strength philosophy. Great to hear that you bounced back and dropped the weight though. Best of luck with the log!

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Thanks. I agree. There model is a good starting point but they push an unrealistic diet for being healthy. I’ve read many people who recommend drinking a gallon of milk or eating a carton of eggs a day. Granted I wouldn’t have a problem doing that but my wallet wouldn’t like me and my wife wouldn’t allow that. Hell she sometimes complains when I get a carton of egg whites from sams.

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Thursday 8/6/2020 Day 3 week 1

Squat
5x45
5x45
5x75
Work set
5x95
5x105
5x120

Press
5x45
5x45
Work set
5x60
5x70
8x80

Deadlift
5x45
5x95
Work set
5x115
5x130
11x145

Notes: Was feeling sore this morning but felt better as I went on. Practiced bracing and form on the squat. Used a seated press due to the short ceilings in my gym. Press felt awkward and off. Deadlift went well and hit a good PR.

Total time-40 minutes

Sunday 8/9/2020 Day 1 Week 2

Squat
10x45
5x65
5x80
Workset
5x100
5x115
7x130

Dumbbell bench press
10x15
10x20
10x20
10x20
10x20

Dumbbell Rows
10x37.1
10x37.1
10x37.1
10x37.1
10x37.1

Notes-Took a walk prior to lifting. Used 10lbs dumbbells and added bands with 5lbs plates wrapped around the handles.

Total time-42 minutes
Bodyweight-179.8

Wednesday 8/12/2020 day 2 week 2

Squat
10x45
5x60
5x70
5x85
Work set
5x95
5x105
5x120

Bench
10x45
5x60
5x75
5x95
Work set
5x105
5x120
9x130

Assisted pull ups
8
8
8
8
7
7
4

Core
20 V sits
30 Ab wheel

Notes-Did core work after warming up. Did a super set of squats and chin ups to get it in. poor sleep as worked a midnight shift before working out. Found the bench tough after the pull ups.

Total time-50 Minutes

Friday 8/14/20 Day 3 Week 2

Core
30 Ab wheel

Squat
5x45
5x60
5x70
work set
5x95
5x105
5x120

Press
5x45
Work set
5x65
5x75
8x85

Deadlift
5x95
Work set
5x120
5x140
11x155

Notes- Still sore from the pull ups and ab work but powered though it. Press seated and tough. Found the Deadlift tough to warm up.

Total time-43 minutes

Monday 8/17/20 Day 1 Week 3

Squat
5x45
5x75
5x95
Work set
5x110
5x120
7x135

Bench
5x45
5x75
5x80
Work set
5x90
5x105
10x120

Back raises
10
10
10
10
10

Push ups
10
10
10
10
10

Notes-Decided to switch to the beginners template where two lifts are focused on per day. I didn’t mind the other template but the squatting daily was tough and this seems more productive for gaining strength and keeping the lift more frequent. The accessories need some help tweaking but after some experimenting I think I will know what works and what doesn’t.

Total time-46 minutes

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Wednesday 8/19/2020 Week 3 Day 2 cycle 1

Deadlift
5x75
5x95
5x115
work set
5x145
5x160
7x180

Press
5x45
5x60
Work set
5x75
5x85
8x95

Curls
10
10
10
10
10

Notes-Deadlift felt heavy but hit a PR. Used the empty barbell for curls. Found the press at 95 to be tough but hit a PR all the way around.

Total time-33 minutes

Friday 8/21/2020 Week 3 day 3 cycle 1

Bench
5x45
5x65
5x80
5x95
Work set
5x125
8x140

Squat
5x45
5x60
5x75
Work set
5x80
5x95
5x110

Chins
10
10
10
10
10

Notes-Screwed up the training max for the bench and struggled on the warm up. After adjusting I found that the first working set should have been the second working set. Used bands for the chins. Going to adjust when I do Chins as I found my arm to have issues after benching with the chins.

Total time-44 minutes

Sunday 8/23/2020 Week 4 Cycle 2

Squat
5x45
5x65
5x80
Work set
5x100
5x115
7x130

Bench
5x45
5x60
5x75
Work set
5x85
5x100
5x115

Back raises
10
10
10
10
10

Push ups
10
10
10
10
10

Notes-Found the squat to be tough but this wasn’t a planned workout. Squat was light though. Super set was done for the back raise and push ups. Found the back raise set up I have bothered my right knee

Total time-51 minutes
Bodyweight-182.6

Tuesday 8/25/20 Day 2 Week 4 cycle 2
Deadlift

5x45

5x95

Work set

5x120

5x135

8x155

Press

5x45

Work set

5x65

5x75

7x85

Chins

8

8

8

6

5

5

5

5

Notes- deadlift felt heavy at first while warming up but the last set was easy. Press short warm up as work sets are close to warm ups. Chins were ok but tough to get all 50. Last ten had to use arm band as left arm was acting up.

Total time-32 minutes

Thursday, 8/27/2020, Day 3, Week 4 Cycle 2

Squat

5x45

5x60

5x75

Work set

5x85

5x100

5x115

Bench

5x45

5x65

5x80

Work set

5x100

5x115

10x130

Curls-55lbs

10

10

10

10

10

Notes-squat was done first. Went good but felt heavy. Super sets were done for the curls with the squat. Bench was heavy but good

Total time-35 minutes

Sunday Day 1, Week 5, cycle 2

Squat

5x45

5x65

5x80

Work set

5x105

5x120

8x145

Bench

5x45

5x60

5x75

Work set

5x85

5x100

5x115

Back raises

10

10

10

10

10

Push ups

10

10

10

10

10

Notes-squat felt tough with fives but most likely mental and just have to push through it. Super sets done for the push ups and the back raises. Last two sets was a real push to finish as fatigue set in.

Total time-41 minutes

Bw-181.4

Tuesday day 2 week 5 cycle 2 9/1/2020

Deadlift

5x45

5x115

Work set

5x130

5x145

8x165

Press

5x45

Work set

5x70

5x80

7x90

Chins

10

10

8

5

8

5

4

Notes-deadlift went good. Felt heavy but the last set was light. Press was fast but last set felt light headed and pushed to get 7 reps. Did four sets of pull ups during the deadlift.

Total time-34 minutes

Thursday 9/3/20 Week 5 Cycle 2

Ab wheel

20

20

10

Squat

5x45

5x65

Work set

5x85

5x100

5x115

Bench

5x45

5x65

3x85

Work set

5x105

5x120

9x135

Curls-55 lbs

10

10

10

10

10

Notes-did ab wheel roll outs after foam rolling. Arms sore afterward and might have effected my lifts slightly. Did barbell curls. Last set was brutal almost didn’t finish

Total time-46 minutes

Monday 9/7/20 week 6 cycle 2

Sit ups
10
10
20
10

Squat
5x45
5x65
5x95
Work set
5x115
5x130
7x145

Bench
5x45
5x65
5x80
Work set
5x95
5x115
5x130

Chins
10
8
8
8
5
8
3

Notes-last set of squat my bracing was weak and the lift wasn’t as solid as it should have been. Used the last week 1rm of bench and started at 55% for the first work set of bench. Headache after starting Chin ups. Pushed through to get all chins completed.

Total time-49 minutes
Body weight-182.4

Tuesday 9/9/2020 week 6 cycle 2

DL
5x45
Work set
5x135
5x155
8x175

Press
5x45
5x60
Work set
5x75
5x85
5x95

Dips
10
10
10
10
10

Back raises
10
10
10
10
5
5

Notes-left side of neck sore all day. deadlift was good. Press wasn’t bad but couldn’t get more than 5 reps. Did dips on new dip bar, went well. Used ab ball for back raises, better but not enough room in gym have to take them inside next time.

Total time-36 minutes

Saturday 9/12/20 week 6 cycle 2

Ab wheel
10
10
10
10
10

Squat
5x45
Work set
5x95
5x115
5x130

Bench
5x45
5x65
5x80
5x95
Work set
5x115
5x130
8x145

Curls-45
10
10
10
10
10

Lat pull downs
10x45
10x70
10x70
10x70
10x70
10x70

Notes-did ab wheel before working out. Having a rough start to the day. Squat was heavy but manageable. Worked on keeping back tight during the bench and did well. Felt heavy but it’s been a weird week for getting into the gym to lift. Did super sets for barbell curls and supernated grip lat pull downs. Can increase the lat weight up more 70 is light still.

Total time-49 minutes

Monday 9/14/20 deload week 7

Squat
5x45
Work set
5x60
5x75
5x90

Chins
10
10
10
10

Bench
5x45
Work set
5x60
5x75
5x90

Notes-quick workout due to time and deload. Didn’t do the full 50 of pull ups.

Total time-35 minutes

Thursday 9/17/20 deload week 7

DL
5x75
5x90
5x110

Press
5x45
5x50
5x60

Dips
10
10
10
10

Curls
10x22.1
10x22.1
10x22.1

Total time-17 minutes

Monday week 8 A 9/21/2020

Abs
10
10
10
10
10

Squat
5x45
5x65
5x80
3x95
Work set
5x105
5x120
6x135

Bench
5x45
5x60
5x75
5x90
Work set
5x105
5x120
6x130

Dips
10
10

Push ups
10
10
10

Chins
10
9

Face pulls
10
11
10

Notes-squat went well. Thought it would be heavier but was actually pretty good for coming back from a deload week. Bench was ok but sore in my left shoulder and weight felt heavier than before. Started with dips and chins but after two rounds of super sets couldn’t complete so went with push ups and banded face pulls. Used 35lbs band for face pulls.

Total time-48 minutes
Bw-185.0

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Wednesday 9/23/2020 B week 8

DL
5x115
Work set
5x125
5x145
8x160

Press
5x45
Work set
5x65
5x75
6x85

Good mornings
10
10
10
10
10

Curls
10
10
10
10

Rows
20
10
10
10

Notes- dL felt heavy but did the last set for decent reps. Press was tough and felt heavy. I did super sets of press and good mornings. After press was done added curls in and finished good mornings. Good mornings were empty bar and curls were 22.1 lbs. did barbell rows with 65lbs. Couldn’t get all 50 reps in on the curls. Weight was heavy enough that at the last set I couldn’t get more than 8 without alternating arms.

Total time-46 minutes

Friday 9/25/2020 A

Abs
20
20
20

Squat
5x45
5x95
Work set
5x110
5x130
5x145

Bench
5x45
5x65
5x80
5x95
Work set
5x110
5x125
6x140

Chins
10
10
10
8
6
6

Push ups
10
12
10
8
10

Notes-5s felt heavy but could be just the way it goes coming back from a deload. Did a few chin up sets between squats. Used the ab wheel while foam rolling. Couldn’t get more than 5 reps form started to break down. Bench was heavy but good. Struggled with the push ups and the chin ups. Did almost 2 minutes of jumping rope. Very tough to keep consistent but trying for added cardio

Total time-49 minutes

Monday 9-28-20 B week 9

DL
5x45
Work set
5x135
5x150
7x170

Press
5x45
5x60
Work set
5x70
5x80
6x90

Curls
10x22.1
10x22.1
10x22.1
10x22.1
10x22.1

Good mornings
10x50
10x50
10x50
10x50
10x50

Rows
10x75
10x75
10x75
10x75
10x75

Notes-deadlift was good. Press was good. Last set was tough. Did a circuit with accessories and press. Did a set of press than curls followed by good mornings with little rest before cycling again. Just rested prior to the last set of press. Finished curls and started rows and finished the good mornings. 75lbs for rows might be too much weight but will try next workout to see how it goes.

Total time-48 minutes
Bw-180.6

Wednesday 9/30/20 A week 9

Abs
10
10
15
15

Squat
5x45
5x70
5x80
3x100
Work set
5x120
5x135
6x150

Bench
5x45
5x70
5x85
3x100
Work set
5x115
5x130
7x150

Lat pull downs
15x80
15x80
15x80
10x80

Push ups
15
15
15
10

Notes-squat was good but seemed to struggle, could be mental more than physical. Bench was good. Did lat pull downs and push ups. Was going to do tri extensions but set up with 80lbs was too heavy to complete so I did super sets of lat pull downs and push ups. Worked fairly well.

Total time-54 minutes

Friday 10/2/2020 B week 9 cycle 3

Deadlift
5x45
5x135
Work set
5x150
5x160
7x180
FSL
5x150
5x150
5x150
5x150
5x150

Curls
10x22.1
10x22.1
10x22.1
10x22.1
10x22.1

Rows
10x32.1
10x32.1
10x32.1
10x32.1
10x32.1

Press
5x45
Work set
5x75
5x85
6x95
FSL
5x75
5x75
5x75
5x75
5x75

Notes-did super sets of deadlifts and curls. Added in the press warm up after the deadlift of Then did super sets of 160. When doing the FSL of the deadlift I did rows and worked on the press. Everything went well. Press could focus on straight wrists.

Total time-54 minutes

Monday 10/5/20 A cycle 4 week 10

Ab wheel
10
10
10
10
10

Squat
5x45
5x65
3x95
Work set
3x110
3x130
5x145
FSL
5x110
5x110
5x110
5x110
5x110

Bench
5x45
5x65
5x80
3x95
Work set
3x105
3x120
8x135
FSL
5x105
5x105
5x105
5x105
5x105

Inverted rows
10
10
10
10
10

Banded pull a parts
10
10
10
10
10

Notes-squat training max 170, bench training max 160. Squat used the powerlifting cycle of 3/5/1. Found the weight to be heavy and the super sets to be draining. I do like the accessories and how I’m programming them. Bench went well. Hip on right sore but was able to get through bench. FSL of bench did paused and worked on form

Total time-58 minutes
Bw-181.2

Wednesday B 10/7/20 week 10

Ab wheel
15
10
15
10

DL
5x45
3x115
Work set
4x130
3x150
6x170
FSL
5x130
5x130
5x130
5x130
5x130

Rows
10x42.1
10x42.1
10x42.1
10x42.1
10x42.1

Banded tri push downs
10x35
10x35
20x35
20x35
20x35

Press
5x45
Work set
3x70
3x80
6x90
FSL
5x70
5x70
5x70
5x70
5x70

Notes- new training maxes- deadlift 200, press105. DL felt heavy. Forgot the 3 reps for work set and got 4 at the first work set for dl. Did dumbbell rows between dL. Did two banded tri extensions on dL 5x5 to warm up for press. The first push downs was one band. Used blocks for 5x5 dL because it wasn’t high enough to get full range of motion without hitting power rack. Press went quick as was pressed for time. Focused on shrugging at the top doing the FSL sets.

Total time-52 minutes

Friday A 10/9/20 week 10

Ab wheel
20
20
20

Squat
5x45
5x75
3x95
Work set
5x120
5x135
6x150
FSL
5x120
5x120
5x120
5x120
5x120

Inverted row
10
10
10
10
10

Banded pull a parts
10
10
10
10
10

Bench
5x45
5x65
3x80
Work set
5x110
5x130
7x145
FSL
5x110
5x110
5x110
5x110
5x110

Notes-squat felt hard and heavy. Right knee slightly agitated. Very cold morning-40s. Did inverted rows and banded pull a parts after sets of squats. Felt I could have done more than 6 reps but form felt like it was going to fall apart so called it. Bench was good. pushed through and rushed the 5x5 due to time. Did pauses for 5x5 bench

Total time-58 minutes

Monday 10/12/20 B week 11

Abs
20
20
20

Deadlift
5x45
3x135
Work set
5x140
5x160
7x180
FSL
5x140
5x140
5x140
5x140
5x140

Press
5x45
3x60
Work set
5x75
5x85
5x95
FSL
5x75
5x75
5x75
5x75
5x75

Rows
10x37.1
10x37.1
10x37.1
10x37.1
10x37.1

Banded tri push downs-2 red minis-30lbs each
15
15
15
15
15

Notes- kind of cold morning. Deadlift was good. Rows felt light. Did Db rows. Did double red band tri push downs. Press was good

Total time-57 minutes
Bw-180.2

Wednesday 10/14/20 week 11

Ab wheel
15
15
15

Squat
5x45
5x75
5x95
3x115
Work set
5x135
3x145
3x160
FSL
5x135
5x135
5x135
5x135
5x135

Inverted rows
10
10
10
10
10

Banded face pulls
15
15
15

Bench
5x45
5x65
5x80
Work set
5x120
3x135
5x150
FSL
5x120
5x120
5x120
5x120
5x120

Banded pull a parts
10
10
10
10
10

Notes-a little rushed. Super sets done with squats and inverted rows. Don’t feel the rows are much help to anything and plan to drop them. Schedule thrown off and head not into the lifts like they should be. Had to split work out up.

Total time-62 minutes

Thursday 10/15/20 week 11

DL
5x45
5x135
Work set
5x150
3x170
3x190
FSL
5x150
5x150
5x150
5x150
5x150

Db rows
10x37.1
10x37.1
10x37.1
10x37.1
10x37.1

Tri push downs
10
10
10
10
10

Press
5x45
5x60
Work set
5x80
3x90
2x100
FSL
5x80
5x80
5x80
3x80

Notes-deadlift was good. Did rows while doing the 5x5 for deadlift. Did double red mini bands for tri push downs. Got really light headed and almost lost the 3x90 on the press. Got light headed on the second to last set of press and decided to call it.

Total time-47 minutes

Sunday 10/25/20 Week 11

Squat
5x55
5x70
3x85
Work set
5x100
5x110
5x125
5x125
5x125

Chins
12
12
12

Face pulls
12x30lbs band
12x30lbs band
12x30lbs band

Band pull apart-30lbs
12
12
12

OHP
5x45
3x50
Work set
5x60
5x70
7x80

Notes- been over a week since my last lifts. Last week was suppose to be a deload week so I due to being sick I took the whole week off. Was going to do building the monolith but too much work and too time consuming so will try to plan a better template to work with. Just getting over the flu or something. Still have head cold stuff but felt good to sweat a little. Weight is down due to cold and tm was scaled back for the build the monolith but it’s ok due to slickness. Squat was ok but tough on right knee. Felt light headed on some of the presses but focused and went with slow controlled presses.

Total time-47 minutes
Bw-179.6

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Tuesday 10/27/20 week 12

Press
5x45
5x55
Work set
5x75
5x85
5x95

Deadlift
5x45
5x85
3x130
Work set
5x140
5x160
6x180

Hanging leg raises
10
10
10
10
10

Push ups
10
10
10
10
10

Rows
10x37.1
10x37.1
10x37.1

Banded pull aparts
10
10

Notes- not feeling the press today so just did the basic work and moved on. Lots on my mind and everything feels heavy today. Still getting over cold.

Total time-39 minutes

Friday 10/30/20 week 12

Hanging leg raises
10
10
10

Squat
5x45
5x95
Work set
5x120
5x135
5x155

Banded pull aparts
10
10
10
10
10

Bench
5x45
5x65
5x85
Work set
5x110
5x125
7x145

Rows
10x37.1

Notes-pressed for time so did what I could. Forgot to set my watch for the first few sets of the squat so could be closer to 5 additional minutes. Squat was ok. Bench was heavy and good. A bit of a angry energy mood so thought lifting might help not sure yet.

Total time-25 minutes

Monday 11/2/2020 week 13

Chins
5
7
7
7
7
8

OHP
5x45
5x55
3x70
Work set
3x80
3x90
4x100
FSL
5x80
5x80
5x80

Push ups
10
10
10
10

Notes-did chins on fat bar and using the 65lbs band instead of two bands. Did push ups instead of dips. Felt good. Light headed while pressing the 90lbs. FSL felt good. Wanted to do more but was feeling real tired and beat. OHP worst lift for me so not super motivated. On a time crunch with kids and appointments to make before work

Total time-28 minutes
Bw-182.4
Ebf-15.8
Emm-43.0

Wednesday 11/4/20 week 13

DL
5x85
5x105
3x135
Work set
3x150
3x170
5x190
FSL
5x150
5x150
5x150

Good morning- empty bar
12
12
12
12
12

Hanging leg raises
12
12
12
12
12

Notes- deadlift was ok. Hanging leg raises ok. Around 7 reps noticed some tension in the arm pit area. Good mornings were good but might need to add some weight slowly.

Total time- 32 minutes

Friday 11/6/20 week 13

Bench
5x45
5x70
5x85
3x100
Work set
3x120
3x135
5x150
FSL
5x120
5x120
5x120

Incline bench
5x45
5x70
5x95
5x95
5x95

Banded pull aparts
10
10
10
10
10

Banded tri push down
15
15
15
15
15

Notes- bench went well. Like focusing on one lift like this. 150 seemed heavy but hit five so it was a good day. Used the red, 30lbs, band for pull aparts and a green band, 60lbs, for tri push downs. Incline bench was good. A bit of a set up but good.

Total time-41 minutes

Monday week 14

Squat
5x45
5x65
5x85
3x105
Work set
3x130
3x145
4x165
FSL
5x130
5x130
5x130

Sldl
5x45
5x95
5x115
8x135

OHP
5x45
5x55
3x75
Work set
5x85
3x95
2x105

Cg bench
5x45
5x65
5x85
10x95

Hanging leg raises
10
10
10
10

Banded pull aparts
15
15
15
15
15

Notes- squat was good. Felt heavy. Did band pull aparts and hanging leg raises while squatting. Once done with squat started sldl and OHP. Last thing was the cg bench. Tried building up to max reps to find the 90% of simple strength lifts. Tough work out but good.

Total time-58 minutes
Bw-180.2
Ebf-15.4
Emm-43.2

Wednesday 11/11/20 week 14

Ab roller
10
10

Squat
5x45
5x95
Work set
5x135
3x155
3x175

Bench
5x45
5x65
5x85
3x105
Work set
5x125
3x145
2x160
FSL
5x125
5x125
5x125

Incline bench
5x45
5x75
5x95
5x95
5x95

Banded Pull aparts
15
15
15
15
15

Banded pull downs
15
15
15
15
15

Notes- squat was rough but pushed through and did better than I thought I would. Bench was tough with bar height and 160 felt tough. Incline bench hard. Beat after bench and squat so could be from that.

Total time-48 minutes

Friday 11/13/2020 week 14

Pull ups
7
10
7
7

Deadlift
5x45
5x135
3x145
Work set
5x160
3x180
5x200

Front squat
5x45
5x65
5x75
1x85

Side bends
15x25
15x25
15x25

Notes- deadlift went well. Did side bends with a 25lbs plate. 25lbs too light for the exercise. Trying to make my pull up go up so used green, 60lbs band. Did front squat to find max. After 75lbs felt right upper inner thigh tight. Tried for 80lbs but after one rep was tight and sore.

Total time-31 minutes

Monday 11/16/20 deload week 15

Squat
5x45
5x55
3x65
Work set
5x75
5x90
5x110

Front squat
5x45
5x45
5x45

OHP
5x45
5x55
5x70

Cg bench
5x45
5x95
5x95
5x95

Chins
5
5
5
5
5

Banded pull aparts
15
15
15
15
15

Notes-quick workout, deload week. Squat felt tough but light weights. Did light front squats so I can start next week with simple strength. Did light controlled chin ups. Press ok. Cg bench was good. Did paused reps and focused on stressing the press

Total time-34 minutes
Bw-181.4
Ebf- 15.3
Emm-43.1

Wednesday 11/18/20 week 15 deload

Bench
5x45
Work set
5x65
5x85
5x100

Incline bench
5x45
5x65
5x75
5x75
5x75

Banded pull aparts
20
20
20
20
20

Banded tri push downs
20
20
20
20
20

Rear delt raises
10x12.1
10x12.1
10x12.1
10x12.1
10x12.1

Notes-bench was easy and good. Tried rear delt raises. The empty dumbbell handles was light and could use more weight.

Total time-30 minutes

Friday 11/20/20 deload Week 15

Deadlift
5x45
Work set
5x85
5x105
5x130

Sldl
5x45
8x75
8x75
8x75

Banded pull aparts
15
15
15
15
15

Hanging leg raises
10
10
10
10
10

Notes-quick workout that wasn’t planned till I was in the gym. Deadlift felt heavy but manageable. Went light weight but higher reps for the sldl.

Total time-25 minutes

For those who actually follow me or read this I know its been a while but life gets in the way for me like im sure most of us. I try to keep up with it but I post when I can. This next section is going to be a beyond template Jim wrote and posted in Tnation. I have started to noticed that my body is changing. I started this program trying to lose weight but over time I stopped focusing on my eating as i go in and out of wanting to eat “clean” and feeling hungry so I just try to eat but I notice i am leaning out some and still doing well in my lifts. My biggest issue is staying the course. I feel like I could do better but have forced myself to keep driving. The best part is I can switch templates and still be doing 5/3/1. Considered trying the beginner prep school but don’t have the forever book so not sure what the program really consists of so for now I am running the beyond and liking the lay out.

Monday 11/23/20 beyond 1.1

Chins
6
6
6
5
7
5
5
7
3

Box jump
5
5
5

Squat
5x45
5x70
5x95
3x115
Work set
3x135
3x150
4x170

Bench
5x45
5x75
5x105
Work set
5x130
5x130
5x130
5x130
5x130

Side bends
25x25lbs
25x25

Tri push downs-60 lbs band
25
25
25

Notes- squat was heavy but good. Right hip tight. Started effecting the bench slightly but will work through it. Bench felt heavy. Fid paused bench with 1 minute rest on work sets. Only paused control bench for warm up. Bench started to feel it around 4th and 5th set. Chins up done while doing box jumps and squat warm ups. Super set the tri push downs and side bends. Lots of work but felt good. Forgot to start my watch while doing some box jumps and chins so time is close but not accurate.

Total time-51 minutes
BW-181.0
EBF-15.5
EMM-43.2

Wednesday 11/25/20 beyond 1.1

Dumbbell swings-12

Deadlift
5x45
5x135
Work set
3x155
3x175
6x200

OHP
5x45
5x65
Work set
5x85
5x85
5x85
5x85
5x85

Pull aparts
10
10
10
10
10

Face pulls
20
20
10

Back raises
10
10
10

Barbell curls-45 lbs
10
10
10

Notes-deadlift went well, thought it would be heavy and tough but found 200 fairly easy. The OHP was tough and didn’t do the 60 sec rest as I forgot till my last set and there was no way I would complete all five sets of fives. Back raises were done on knees and like a falling push up.

Total time-39 minutes

Friday 11/27/20 beyond 1.1 week 1

Dynamic push up
5
5
5

Squat
5x45
5x95
Work set
5x145
5x145
5x145
5x145
5x145

Bench
5x45
5x70
3x90
Work set
3x120
3x135
4x155

Chin ups
8
8
6
9
8
5
6

Side bends
25x25lbs
25x25lbs

Tri push downs
20
25
25

Notes- 5x5 squat brutal. Felt drained afterwards. Pushed hard to finish the chin ups. Bench was good but heavy. Might have been too high of a training max for the start of the program. Both hips tight when trying to bench. Right one acted up for 135lbs bench then left on the 155lbs.

Total time-46 minutes

Monday 11/30/20 week 2 beyond 1.1

Db swings
15

DL
5x45
3x135
Work set
3x165
3x165
3x165
3x165
3x165

OHP
5x45
5x55
3x65
Work set
3x80
3x90
3x105

Pull aparts
10
10
10
10
10

Face pulls
10
20
20

Barbell curls
10
10
10

Back raises
10
10
10

Notes-dL easy. OHP slow but got the reps in. Back raises were ok. Used the bench and noticed the burn in my back and felt it much better.

Total time-49 minutes
BW-182.0
Ebf- 15.8
Emm-43.0

Wednesday 12/2/20 week 2 beyond 1.1

Box jumps
5
5
5

Squat
5x45
5x65
5x85
3x105
Work set
5x125
5x145
5x160

Bench
5x45
5x75
Work set
5x130
5x130
5x130
5x130
5x130

Chins
8
8
5
8
6
5
6
5

Side bends
25x25lbs
25x25ibs

Tri push downs
25
25
25

Notes-squat was tough. First workout without caffeinated bccas. Squat felt heavy. The chins were tough to get in but did it. Bench heavy and tough with super sets of tri work. Fatigue set in on the fourth set of the 5x5.

Total time-51 minutes

Friday 12/4/20 week 2 beyond 1.1

Dumbbell swings
10

Dl
5x45
3x120
Work set
3x145
3x165
5x185

OHP
5x45
5x65
Work set
5x85
5x85
5x85
5x85
5x85

Pull apart
10
10
10
10
10

Face pulls
20
10
20

Barbell curls
10
10
10

Back raises
10
10
10

Notes-dL good. OHP went better than expected. One minute was enough to get through the lift. Curls tough but not too bad. Back raises uses bench and back could feel it.

Total time-43 minutes

Monday 12/7/20 week 3 beyond 1.1

Dynamic push up
5
5
5

Squat
5x45
5x95
4x115
Work set
5x145
5x145
5x145
5x145
5x145

Bench
5x45
5x65
3x95
Work set
5x110
5x130
5x145

Chin ups
8
7
7
8
8
6
6

Side bends
25x25lbs
25x25lbs

Tri push downs
25
25
20

Notes- squat was tough. Last two sets almost didn’t make it through them. Chins felt good and almost effortless on the first few sets. Recovery from chins is tough but working up slowly. Dynamic push ups tough this am. Bench heavy and hard. Chin ups almost didn’t get all in. Not very motivated today

Total time-54 minutes

Wednesday 12/9/20 beyond 1.1 week 3

Db swings
15

DL
5x45
5x135
3x150
Work set
3x165
3x165
3x165
3x165
3x165

Ohp
5x45
3x65
Work set
5x75
5x85
4x100

Pull aparts
10
20
20

Face pulls
15
25

Notes-rushed for time and wasn’t able to get everything in as I wanted. Deadlift felt good but press too heavy and failed. Need to adjust all numbers. Didn’t get to all assistance work as feeling demotivated due to having to switch programs because of work schedule changing again

Total time-34 minutes

Friday 12/11/20 week 3 beyond 1.1

Box jumps
5
5
5

Squat
5x45
5x75
5x90
3x110
Work set
5x130
3x145
3x160

Bench
5x45
5x70
5x95
Work set
5x115
5x115
5x115
5x115
5x115

Chin ups
10
8
8
5
7
8
4

Side bends
25x25lbs
25x25 lbs

Tri push downs
25
30
25

Notes- changed up training maxes as was struggling and failing lifts. Squat went from 190-170, bench was 170-155, OHP was 115-105. Keeping deadlift at 220 as I feel that is fine the way it is. Squat was tough but hit 3 reps on the plus set. Bench wasn’t bad. Chin ups hard still.

Total time-53 minutes

Monday 12/14/20 week 4 beyond 1.1

Db swings
10

DL-
5x45
3x135
Work set
3x165
3x185
3x210

OHP
5x45
5x65
Work set
5x80
5x80
5x80
5x80
5x80

Pull aparts
10
10
10
10
10

Face pulls
10
20
20

Back raises
10
10
10

Bb curls
10
10
10

Notes-hit a 3 rep PR on deadlift. Felt good. OHP was ok. Might have gotten only 4 sets instead of 5 sets. Back raises done on bench and felt ok. Curls tough but better then when I started 4 weeks ago.

Total time-48 minutes

Wednesday 12/16/20 week 4 beyond 1.1

Dynamic push ups
5
5
4

Squat
5x45
5x75
5x105
Work set
5x130
5x130
5x130
5x130
5x130

Bench
5x45
5x65
Work set
5x115
3x130
4x145

Chins
10
8
7
8
7
5
6

Side bends
25x25lbs
25x25lbs

Tri push downs
25
25

Notes- cold this am, 7 degrees outside, heater full bore and still cold. Dynamic push ups hard and couldn’t get all 5 in the last set. Been feeling beat up the last couple workouts wondering if I need to switch things up as this template might be too hard for me currently. Chin ups hard but normal for me.

Total time-52 minutes

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Saturday 12/19/20 week 4 beyond 1.1

Db swings
15

DL-
5x45
5x135
Work set
3x165
3x165
3x165
3x165
3x165

OHP
5x45
5x55
3x65
Work set
5x80
3x90
3x100

Pull aparts
20
20
20

Face pulls
20
20

Back raises
10
10
10

Bb curls
10
10
10

Notes-quick work out. Limited time. Deadlift good and quick. OHP was ok. Got light headed on the 80lbs rep 3 had to hold to see if I could get all five in and get my vision back before I went out. Nailed it and hit a pr rep on the last set. Back raises fairly good today

Total time-33 minutes

Tuesday 12/22/20 week5 beyond 1.1

Box jumps
5
5
5

Squat
5x45
5x70
5x90
Work set
5x130
5x130
5x130
5x130
5x130

Bench
5x45
5x65
5x80
4x100
Work set
5x115
5x115
5x115
5x115
5x115

Chins
8
8
9
6
9
10
5
4

Side bends
25x25lbs
25x25lbs

Notes- squat was tough. At the fourth set pushed for 2 min rest as couldn’t keep up with 1 minute and complete the whole sets. Sweating pretty good during this session. Bench was ok. Got heavy sets 4 and 5.

Total time-57 minutes
Bw-184.8
Ebf-16.4
Emm-42.6

Thursday 12/24/20 week 5 beyond 1.1

Db swings
15

DL
5x45
3x105
Work set
3x165
3x165
3x165
3x165
3x165

OHP
5x45
3x65
Work set
5x80
5x80
5x80
5x80
5x80

Face pulls
10
15
15
10

Pull aparts
10
20
20

Notes- feeling beat up. Going to switch things up a bit and see what happens. Deadlift was ok but felt heavy. The press went better than I thought it would. Arms feel dead

Total time-31 minutes

Sunday 12/27/20 week 1 cycle 1 full body beyond

Squat
5x45
Work set
5x60
5x75
5x90

Bench
5x45
5x70
3x95
3x120
1x140 TM
Jokers
1x145
1x155
Back off
8x105
8x105
8x105
8x105

Rows
15x37.1 lbs
15x37.1 lbs
15x37.1 lbs
15x37.1 lbs
15x37.1 lbs

Band pull aparts
15
15
15

Notes-squat felt good and light. Bench was good. Last back off sets killer. Db rows ok but last two sets started to kill the arms and feel heavy.

Total time-40 minutes
Bw-184.4
Ebf-16.2
Emm-42.7

Tuesday 12/29/30 full body beyond week 1 day 2

Squat
5x45
5x95
5x115
3x135
1x150 TM
1x155
1x165
1x170
6x115
5x115
5x115

Db bench
15x12.1
15x12.1
15x12.1

Rows
15x45
15x45
15x45

Notes- squat was easier than I thought. Db bench different. Got to work out earlier than expected but missing time with the family. Did empty barbell rows.

Total time-34 minutes

Its been a while since I posted and that is because something either burnt me out or my ADD kicked in and I tried some other things. Life’s been hard and busy with a new job and long commute leaving me with limited time for working out. I tried a barbell club that was more inline with starting strength and after getting sick and not able to pick up one of the programs I was following. So I went for a more power building program that the club offered, which was just conjugate. My goals changed and I realized that I don’t need a monthly subscription to run a program like conjugate and some how stumbled onto an old Brian Alshure video of a power building program loosely based around 531. I decided to come back as I’ve always loved Jim’s principals. My goal is to look better and this time I want to really focus on some cardio to help drop fat and stay healthy. Im back starting with a 3 month BBB challenge which so far has been good and challenging.

BBB week 1 day 1 squat 4/13/21

Squat
5x45
5x65
Work set
5x90
5x105
7x120

Deadlift
8x45
Work set
10x100
10x100
10x100
10x100
10x100

Chins
6
5
4

Standing Ab band-65lbs
20
20
20
20

Notes- squat went good. Pushed the last set and got 7 but was starting to hurt/tense up so I stopped. Deadlift was ok. 10 reps was tough but got me into a good sweat which I enjoyed. Did some assisted chin ups but struggled to get them in. Did standing Ab bend overs between squats.

Total time-31 minutes
Bw-190.2
Ebf-17.5
Emm-42.1

BBB week 1 day 2 Thursday 4/15/21

OHP
5x45
Work set
5x60
5x70
8x80

Bench
8x45
Work set
10x70
10x70
10x70
10x70
10x70

Ez bar curls
12x14
12x34
12x34
12x34

Tri extensions
15
15
15
15
15

Notes-OHP good. A bit distracted trying to log in multiple places/apps. Did curls on new ez curl bar. 34lbs seemed light but good for 12 reps, any heavier and wouldn’t been able to get 8-10 reps.

Total time-26 minutes