T Nation

Chris 5/3/1 Log

background: played hs football for 2 years, so lifted how the coaches dictated, i tore multiple ligaments in my right ankle during a car wreck about halfway into my senior season, so i didnt train for probly 4 months, and lost about 20 pounds. I got back into the gym in december of 2009, doing 5x5, and ive gained a good bit of my strength and mass back, though not all. my current goal is to cut down on weight/bodyfat until august/september, and then start a slow bulk throughout the winter months.

Ill be doing the 5/3/1 program with the triumvirate assistance as layed out in the book:

Monday:

5/3/1 Overead Press
Chins 5 sets
dips 5sets

Tuesday:

5/3/1 Deadlift
Goodmornings 5x10
hanging leg raise 5 sets

Thursday:

5/3/1 Bench Press
dumbbell press 5x15
dumbbell row 5x10

Friday:

5/3/1 Squat
Leg press 5x15
leg curl 5x10

***the only edits i will make to the program is to throw in some extra core work from time to time, as well as some cardio

***my starting weights (90% of 1 rep max) will be as followes:
Bench: 200
Squat: 245
OH press: 110
Deadlift: 340

Monday

Overhead press:
70x5
80x5
85x11

Chins:
5x5,5,5,4,4

Dips:
5x6

I really have got to bust my ass on these dips and chins, i think im going to swap the chins out for rack chins until i can get my reps up higher

Tuesday:

Deadlift:

220x5
240x5
255x20

Good Mornings:

5x10 @95lbs

Leg raises:
5 sets~10-12 reps

great workout today, teh final set on deadlifts went great i never thought id be able to get 20 reps, this was the first time ive ever done good mornings and it took a couple sets for me to get the hang of it but they felt good and i think ill be able to add some weight to these fairly quickly as my form gets better, the leg raises whopped my ass 2

Thursday:

Bench press:
135x5
140x5
150x12

dumbell bench:
5x10 50lbs dmbs

dumbell row:
5x10 55lbs dmbs

cycle 1 week 1 squat day

Squats:
160x5
170x5
185x24

Leg Press:
5x15 @225lbs

Leg Curls:
5x10 @120lbs

I truely believe today was probably one of my best workouts ive ever had, ive never squatted more then 20 reps in a set until today, so that has to be a PR of some sort. Also, i puked 6 times, after the last set of squats and after each set of leg presses, so overall it was a good workout

High rep squats FTW. Awesome job.

cycle 1 week 2 OH Press day

Weight: 191.9 lbs BF: 16.5%

OH press
85x3
90x3
95x9

Rack chins:
5x5

didnt have time to sit around and wait on the dip bars so i skipped em this week

cycle 1 week 2 Deadlift day

Deadlift
255x3
275x3
295x12

good mornings:
5x10 @100lbs

various ab shit

cycle 1 week 2 Bench Press day

Bench
150x5
160x5
170x8

incline dbs
5x10 @35lbs

db row
5x10 @60lbs

cycle 1 week 2 Squat Day

Squats
185x5
200x5
210x16

Leg Press
5x10 @245lbs

Leg Curl
5x10 @ 120lbs

imn still getting high reps on the squats, so im happy about that, also this makes 2 squat workouts in a row that i puked :slight_smile:

cycle 1 week 3 day OH Press day

OH Press
85x5
95x3
105x5

Clean and Press
5x3 @115lbs

rack chins
5x6

ive decided to switch up my assistance work, so ill be doing the clean and press work on overhead and bench days, and moving the rows to deadlift day

cycle 1 week 3 Deadlift day

deadlifts
255x5
290x3
325x5

good mornings
5x10 @105lbs

1 arm row
5x10 @60lbs

I had to work out at a different gym today since i was out of town, and their barbells were weird, they had almost no grip to them, it felt like holding onto a wet bar of soap, so i think i had a few more reps in me on the deadlifts but i couldnt hold the dam bar

cycle 1 week 3 bench press day

150x5
170x5
190x5

clean and press
5x3 @120lbs

incline db press
5x10 @40lbs

cycle 1 week 3 Squat Day

weight: 190.3 BF%: 16.1

Squat:
185x5
215x3
235x5

Leg Press:
5x15 @265lbs

Leg Curls:
5x10 @120lbs

Cycle 2 week 1 OH Press day

New maxes:
press: 115lbs
Deadlift: 350 lbs
Bench: 205 lbs
Squat: 255 lbs
Power Clean: 180 lbs

Oh press:
75x5
80x5
85x9

Power Clean
115x5
125x5
135x5

Dips
50 total reps, 5sets

ive decided to put power cleans back into my workouts, since im playing rugby i think it would help out with that, i will only be doing the prescribed reps, however, 2 keep myself from being too fatigued

cycle 2 week 1 deadlift day

deadlift:
225x5
245x5
260x10

cycle 2 week 1 bench day

bench:
135x5
145x5
155x8

incline dbs:
5x10 @35lbs (up to 40)

db row:
5x11 @50lbs

cycle 2 week 1 squat day

squat:

165x5
180x5
190x10

BBB squat:
5x10 @125lbs

leg curls:
5x10

stupid as college gym doesnt have a real leg press machine, as well as no squat racks so i gotta take the weight out of the bench, they also only have 10 45lb plates in the whole gym, the leg curl machine is stupid too it only goes like half range of motion, so im looking for a better hamstrings exercise to use, and ill be using the BBB squats from now on

cycle 2 week 2 OH Press

OH Press:

85x5
90x5
100x5

dips:
50 reps, 5 sets

cycle 2 week 2 deadlift

deadlift:

265x3
280x3
295x7

good mornings:
5x10 @115lbs