Right now on week 3 of my first cycle following the 5/3/1 template. Just to follow up from a previous post in a different section… I maxed benched 360 about 6 weeks ago so I have based my working bench percentages at 325. I have not maxed on dl or squats so for this first cycle I am going off 405 for each. I am completely raw lifter, no gear except for belt and wrist straps. Never taken steroids just your basic preworkout from gnc. My goals would be a 375 bench a 500 deadlift and a 450 squat. Here is my last two workouts last week of just my main lifts no assistance listed
Deadlift 280x3 320x3 365x10
Squats 320x3 365x3 405x3
Here was my workout today:
Bench Press
245x5 275x3 315x3(supposed to have been 310 but just putting 3 plates was easier)
was feeling good after working sets so added a few singles: 335x1 350x1
Assitance work
Weighted Dips +50lbsx 10,10,10,10,10
DB Rows 135x8,8 125x10,8,8
Weighed 220 today at the gym…I typically average around 217.
Deadlifts Wednesday, anxious to see where I am at.
Meeting at work today went extra long so I was crunched for time in the gym before I had to go pick up my little girl. I had planned on maxing out on my deadlift since I have never had a true max on this lift and have been guessing as to which percentages to use. So I decided to go in, max on deads and get out:
So I got my initial goal of a 500 deadlift max…I have never truely trained for dead lifts besides this past month, so i am pretty pleased to say the least. I am weighing in around 220 right now so I am already thinking about my new goal: 560. Granted I stay the same weight, this would be 2.5% of my BW…Squat max on Friday and next week deload…Let’s go!
WIth basketball season approaching my time in the gym will be extremely limited. I leave the house at 5:20AM, teach until 3:30 and practice until 5…Then it’s pick up my daughter before hour commute home…needless to say I am looking at a 2-day per week workout split, but am very concerned…I have always trained 3-4 days so only 2 weight training days a week worries me. I plan on conditioning with my basketball team, along with some jump rope and PE classes (I am a PE teacher)…
I just want some words of encouragement that 2x a week training does allow progress in strength. Anybody out there training 2x or less a week and still seeing progress??
Wanted to max out on smith machine military press…worked up to 280x1
Did 7 sets of 10 chin ups in between military and squatting.
Went to max on squat. Did 405, tried 425 but didn’t get good depth.
I should have been able to get 425 but i feel my mind and body wasn’t prepared. Had no lifting partner so I am sure that affected me somewhat with the spot…
Gonna start my new cycle of 5/3/1 with my working max (90% of actual):
Bench Max: 330
Deadlift: 450
Squat: 365
Might try to do the powerlifting option with weeks
Probably going to focus on only one main lift per day and rotate through (2x a week frequency). Didn’t feel I had enogh focus going into the second main lift after already expending energy and focuson first. I also need to stick to the program and percentages. I keep jumping up in weights instead of following the set percentages for my 5/3/1 progression. I am not seeing the improvements because I am not staying the same. Weekend off, maybe a day or two of jump rope intervals, back at it Monday.