Hey guys. I already have a log, but decided to start a new one since I’m doing 5/3/1. My current best lifts are a 375 lb bench, 600 lb deadlift, 450 lb squat, and 265 lb push-press. The numbers I will use as my maxes are:
320 lb bench
530 lb deadlift
I’m doing front squat: 300 lb
Push-Press: 245 lb
My goals are to deadlift 650, bench press 400 (pec/shoulder problems say different), front squat 350, and push-press 300. I think 5/3/1 is the program that will get them there. I did push press today and that is posted in my other log. I am deadlifting tomorrow and will post then.
your current numbers are very good. hope the programme goes well. you’be underestimated quite a lot? it will be a while on 5/3/1 before you start using them for working sets/setting pbs right?
[quote]adam_medic wrote:
your current numbers are very good. hope the programme goes well. you’be underestimated quite a lot? it will be a while on 5/3/1 before you start using them for working sets/setting pbs right?[/quote]
Well, the way I see it, I’ll be hitting PR’s every week. Tomorrow for instance, my deadlift calls for 450 x 5, but I’m hoping more for 10-12. I will be hitting PR’s regardless of the weight being used. I was conservative on the Deadlift because I hit the 600 lb nearly 4 months ago. I have been also battling shoulder/pec problems and my bench has been off. Consequently, I was also conservative with the weight. I thought that my front squat and push-press weights were higher comparatively. I plan on hitting PR’s weekly and then increasing my percents on the next cycle.
[quote]Steo wrote:
do u do much warm up ur lifts are pretty good[/quote]
Thanks man. I went through a phase where I did a warmup that lasted around 10 minutes of active warmup, stretches, and mobility…but I realized that I don’t really need it that much. I don’t really perform a warm-up besides submaximal sets (about 3-4) before my work sets.
[quote]adam_medic wrote:
i do see ur point, you are quite right, u will be hittting rep prs as opposaed to weight prs. It will be very hard work on the “5 rep days”[/quote]
Ya, tomorrows gonna be a bitch. Looking to hit 450 for 10-12 on the DL. Will be fun.
Deadlift (5)
135 x 5
225 x 5
265 x 3
315 x 1
405 x 5
425 x 5
450 x 9
Corner T-Bar Row
3 45â??s x 6
4 45â??s x 6
5 45â??s x 6
6 45â??s x 10
Good Mornings
135 x 5 (5 sets)
Leg Extensions
125 x 8
175 x 8
210 x 6
270 x 6
290 x 6
Hill Sprints (60 yards)
X 5
Great first deadlift day. I wanted to get 10 at 450, but I didnâ??t want to shit out my intestines and stopped at 9. The 6 45â??s x 10 on the T-Bar Rows was really easy, but I stopped there because I didnâ??t have anyone to stand on the bar anymore. Great overall day.
Am making a slight change to my exercise selection. Due to tenderness in my pec region, I am switching to narrow grip bench presses instead of regular. My normal max is around 320, so I will choose a 300 max to base percentages off of. I feel much more comfortable and almost no pain with a narrow grip, therefore I have found a way to beat pain lol.
Ab Circuit
Decline Dragon Flags: 20, 20, 10 (last 3 10 second eccentric)
Decline Russian Twists: 25 x 20, 25 x 20, 25 x 10
Standing Cable Crunch: 9 x 20, 10 x 20, 10 x 10 (slow)
Close Grip Bench Press (5/3/1)
120 x 5
150 x 3
185 x 1
210 x 5
240 x 5
255 x 8 *
Seated Top-Half Pin Press
135 x 5
165 x 5
185 x 5
205 x 3
Seated Dumbbell Lateral Raises
25 x 5
30 x 5
35 x 5
37.5 x 5
E-Z Bar Curl/45 lb Plate Farmers Walk
95 x 5/50 feet
115 x 5/50 feet
120 x 5/50 feet
125 x 5
Pretty good day. The close grip benches felt really strong, but I wish I had a spot because I prob would have gone for 1 more. 8 is still pretty good though for the first day doing them.
Front Squats (5/3/1)
125 x 5
150 x 3
185 x 1
210 x 5
240 x 5
255 x 10 * (85 %)
Barbell Front Lunges
135 x 5 LR
185 x 5 LR
205 x 5 LR
Bodyweight Glute-Ham Bridges/Barbell Side-Bends
200 total reps
25 x 6 LR
35 x 6 LR
Really good first front squat day. Since I am using the same weights for the front squats that I am for the close-grip bench, I felt obliged to get more reps on the front squat than on the bench to save face and not feel like a top heavy douche. Luckily, I banged out 2 more than the 8 for the bench. I think my front squat will increase quickly because I have never done it for an extended period of time. Maybe some conditioning tomorrowâ?¦
you’re getting a good number of reps, nice! can i ask what grip for front squats? also, conditioning wise, you could try one of them there complexes. Good luck
[quote]adam_medic wrote:
you’re getting a good number of reps, nice! can i ask what grip for front squats? also, conditioning wise, you could try one of them there complexes. Good luck[/quote]
For front squats I cross my arms and balance the bar across my shoulders. Some people prefer to hold it clean grip style, but I like that way. For conditioning, I do perform complexes actually quite frequently. I will do one tomorrow as my conditioning workout. You can check out my other log for some of my conditioning workouts. Thank’s for the support bro.
Push-Press (5/3/1)
95 x 5
135 x 3
175 x 1
195 x 3
210 x 3
220 x 6 *
Z-Press
105 x 5
120 x 5
135 x 5
140 x 5
Dumbbell Floor Extensions/Curl Machine
45 x 8/110 x 8
50 x 7/110 x 7
55 x 7/130 x 5
55 x 7/130 x 7
Awesome Push-Press day. I felt like an absolute animal today. I hit 6 reps at 220 with relative ease. Last session I only hit 6 at 210 and I almost shit out my intestine on the 6th. On the Z Press, I hit 135 and 140 for 5, where last time I only hit 135 for 4. I have literally gotten a ton stronger in a week. I believe that the 5/3/1 template is really working wonders right now. Tomorrowâ??s deadlift dayâ?¦get excited.
Deadlift
135 x 1
225 x 5
265 x 3
315 x 1
425 x 3
450 x 3
475 x 7
T-Bar Corner Rows
2 (45s) x 6
3 (45s) x 6
4 (45s) x 6
5 (45s) x 6
6 (45s) x 6
7 (45s) x 6
45 Degrees Back Raises
BW x 10
Purple Band x 10
Purple band +25 x 10
Purple band + 45 x 10
Awesome Deadlift day. Did not think I would hit 475 FOR 7. That was a brutal set though. The 7 45s for 6 reps was also a PB I think on the T-Bar Rows. Overall, an awesome Deadlift/Upper Back/Accessory day.