T Nation

Fallout188 5/3/1/Whatever

Been on this site for a while. Been finding that I can’t find training partners to hold me accountable so this may help me stay more consistent. I’m 250 @ 5’9. B.F. is way higher than what it should be and my lifts aren’t impressive at this weight. Going to try and clean up the diet as I go to cut down body weight while maintaining or improving my lifts. Working with a suspected SLAP tear on my right shoulder/arm. MRI end of September. Will post reps I get later.

Today starting new cycle of 5/3/1

Warmup
Skipping rope
200 double foot
200 alternating
200 double foot
100 side to side over line

foam rolling upper back, hips, IT band, quads, calves

Dynamic stretching
leg swings, bird dogs, reverse twisting lunges, knee to wall achilles stretch

Deads 560 Max/New Max 504

330 x 5
380 x 5
430 x 5+

Accessory Work

Bridges
225 x 10
315 x 8
405 x 6 x 3

Reverse Lunges

135 x 10
185 x 8 x 4

Hit 430 for 10 reps. Scrapped the reverse lunges. Wasn’t feeling it. Going for a bike ride around the resevior. Should be an hour and a bit.

Everybody pussed out of jits today.

Same Warmup

Standing Military Max 190/ New Max 170

110 x 5
130 x 5
145 x 5+

Accesory Work

Lateral Raises

50 x 8 x 5

Bent Over Rows with Fat Grips

Bar x 10
95 x 10
135 x 6
155 x 3 x 4

Reverse Flys with Fat Grips

65 x 6 x 6

Dumbell Rows with Fat Grips

65 x 5
75 x 5
85 x 5
100 x 3 x 4

Rotator Cuff/Rehab/Prehap

Facepulls 45lb band x 12 x 5
External/Internal Rotation cable machine 10lbs/20lbs 30x6 no rest

Post Reps later

Hit 9 reps at 145. Grip was dead from deads yesterday or maybe it’s all the creatine I’m taking… Bent over barbell rows looked like 135 x 6 x 6 with fat grips. Couldn’t hit 155 only did 3 reps. Reverse flys with fat grips 65 x 6 x 5 and cable rows 220 x 6 x 6. Lateral raises 45 x 5 x 5. Scrapped the dumbell rows. May go for a bike ride again. Tomorrow is mobility work and some kind of cardio.

Also didn’t do external/internal rotation because somebody needed to do cable crossovers for 30 minutes.

Was just looking over other peoples training logs. They are much more detailed than mine. Here’s some little tid bits.

My rest times are anywhere from 30 seconds to a minute depending if it’s an the last ass kicking set or warmup sets.
30 seconds for most accessory work.
My diet is garbage.
The paleo diet interests me and I’ll be starting it soon but I doubt I’d be able to stick with it even though it’s very simple.
I have a homemade sled which a friend welded up for me. I push it when my friend is around with his truck as it does not fit in my car and my neighbors are assholes.
I will most likely start making videos of training sessions because everybody seems to like videos.

Easy day today. Just going for a bike ride. Squats tomorrow.

1 easy day turned into 3. Not feeling too hot the past couple days. Good enough to go today.

Same Warmup

Squats 505 Max/New Max 455

295 x 5
340 x 5
390 x 5+

Accessory Work

Rack pulls

315 x 10
405 x 8
495 x 8
585 x 6 x 3 x hold last rep for 10 seconds

Reverse Lunges

135 x 10
155 x 8
185 x 6 x 4

Reps later

390 for 10 reps. Got a video. Please feel free to critique. For some reason the gym that I go to has no 35 lbs plates. That is why the set up looks weird. Scrapped the reverse lunges. My conditioning is really going into the shitter. Bench today. Will see how it goes.

Same warmup

Bench Max 295/New Max 265

170 x 5
200 x 5
225 x 5+

Accesory Work

Bent over rows with fat grips

Bar x 10
95 x 10
135 x 6 x 6

Reverse Flys with fat grips

45 x 10
65 x 8
75 x 5 x 3

Medium Band Tricep pushdowns

50 reps x 3 sets

External/Internal Rotation 10/20lbs respectively

30 reps x 5

Still can’t seem to upload the video. Will keep trying but maybe have to do it on youtube or something. Realized my right leg is very unstable and my heel comes off the ground. Had no clue. Haven’t updated in a couple days. Hit 225 for 9 reps. Shoulder isn’t as good as it should be but that’s still piss poor. 135 x 6 x 6 with fat grips bent over rows. Dumbbell rows with fat grips 65 x 5, 75 x 5, 90 x 3, 100 x 5 x 5 no fat grips. Reverse flys no fat grips 45 x 8, 65 x 5 x 5. Medium band tricep pushdowns 40,30,20 set it way too high. External/Internal rotation 10/20 x 30 x 6

Same Warmup

Deads Max 560/New Max 504

350 x 3
405 x 3
455 x 3+

Accessory

Haven’t decided yet. Will See when I get there. My grip is most likely shot again from the fat grips. Update reps and accessory work later.

Hit 455 for 10 reps and it felt easy. Felt like I had several left in the tank and I’m not sure why. Reverse lunges bar x 10, 95 x 8, 135 x 8, 185 x 8, 205 x 6, 225 x 6 x 3. Got some weird looks doing weighted bridges 315 x 6, 405 x 6, 495 x 6. Called it a day after that. Feeling good. Tomorrow is military press.

Same Warmup

Standing Military Press Max 190/New Max 170
120 x 3
135 x 3
155 x 3+ 8 reps

Accesory

Bentover rows with fatgripz
Bar x 10
95 x 8
135 x 6 x 6

Dumbbell rows with fatgrips
70 x 8
80 x 5
90 x 3
No fatgripz
100 x 8 x 5

Tricep pushdowns with medium band
50 reps x 3

Facepulls with medium band
12 reps x 5

External Rotation
10 x 20 x 5

Tomorrow’s mobility work. Squats Saturday.

Haven’t posted but have been going.

Few days ago

Squats 495 Max/New Max 455

320 x 3
365 x 3
420 x 3+ 3 reps guy I train with is all about ass to grass. Went well below 90 and this is what happens. pffff stupid nonpowerlifting style. Going to focus on more mobility work and try and get the reps up. Will most likely cut the weight down after this cycle.

Acessory Work

Bridges
315 x 8
405 x 6
495 x 6 x 4

Day after that Bench Max 295/New Max 265 with fat grips
185 x 3
210 x 3
240 x 3+ 3 reps again shoulder is getting irritated. Going all the way up into my trap and scap. Going to get some soft tissue work done by a therapist in a couple days. Just try and get by till the mri.

Acessory Work

Dumbbell rows with fat grips
65 x 6
75 x 5
85 x 5
95 x 2
No fat grips
105 x 6
115 x 3 x 6

Barbell Rows with fat grips
Bar x 10
95 x 8
135 x 6 x 6

Medium Band Pushdowns
50 x 3

Medium Band Facepulls
12 x 5

External Rotation
10lbs x 20 x 4

Shoulder Raises
8lbs x 15 x 4

Yesterday Deads 560 Max/New Max 504
380 x 5
430 x 3
480 x 1+ 6 reps should’ve gotten more but was 99% sure I was going to shit myself given another rep

Acessory Work

Bridges
315 x 6
405 x 6
495 x 6 x 4

Today is Military Press. Reps/weights later.