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Fighting_Fires 5/3/1

i bought the 5/3/1 e-book yesterday because I really want to increase my overall strength. Heres my deal, Im 5’10 and weight bout 205. Not too long ago I was at 235 and close to 25% bf if I reacall correctly, I cannot seem to find the sheet with that info. At my current weight I have not gotten BF checked so I am not even going to guess because we all know you it would be a bs guess.

Im 20 yrs old and in high school hovered around 240 but I was in the best shape of my life, my football coach had us doing all kinds of powerlifting and olympic lifts, but i fractured my back and have not been the same since. Then when I started to get serious about lifting again after my injury I got down to 195 and was at my strongest, broke my ankle, terrible recovery, and havent been squatting and deadlifting very much since. But now that im OK with my weight, I would still like to drop some, I want to focus on strength.

My current maxes are
-squat- 315
-DL- 365 (going low on both squat and DL since its been a while, and my chiro still says i need to be careful with DL)
-overhead press- 165
-bench- 255

Maxes used for program
-squat- 285
-DL- 330
-OHP- 250
-bench- 230

My goals are to get as strong as possible. A long term goal for me is to sqaut 500 lbs. I know that seems far fetched but before I got hurt in HS i was well on my way to that 500, i had gotten 450x3 and i realize thats way in the past and means nothing now, but I really want to say i squatted 500 lbs so thats my goal. As for all other lifts, as I said i just want to get stronger in them.

My diet will be pretty clean heres a normal day
breakdast- 4 eggs, 1/2 cup oats
snack- protein bar
meal- turkey sandwich and possible protein shake
-workout-
snack- protein shake
dinner- changes every night but i try to have good lean protein and no carbs

I think I covered everything in this post, any advice would be greatly appreciated and thanks for stopping by.

Today was my first day on the program and it was military press.

-I did my warm up sets
-working sets
-100x5
-115x5
-130x8

Assistance work
-DB mp
-45x10
-50x10
-55x10
-60x9
-60x6
-Chin ups (bodyweight)
-5,4,4,4,2,2,2,2,2,2
-DB shrugs
-55x10
-70x20
-70x20 (sloppy after 12)

I really enjoyed the first day. I was pretty dead afterwards but it was a good dead.

1/25/10 Deadlift Day

-warmups

-working sets
-215x5
-250x5
-280x9

-RDL/SLDL (not really sure on the difference so i am not really sure which one im doing, any info would be great)
-135x10, 135x10, 135x8, 135x8…didnt do my fifth set. my back was getting pretty tight.

-At the end i did some ab work. Crunching down with a rope over my head…
-80lbsx15, 130x15, 130x15, 130x15, 130x15

felt good again today. My back held up better than expected but still got real tight and sore near the end. Im thinking about possibly only doing 1 warm up set then getting into my working sets, because I feel the less sets I do the less it will pain my back?

Tomorrow will just be some cardio. Probably stair training.

1/26. took the day off. I was gonna go do stairs but my back is all sorts of out of whack today, it was tough getting out of bed and going to work. Back to the grind tomorrow.

finished off week 1 the last two days. Feeling good my legs are fried today. Heres my workouts from the last 2 days.

1/27/10
Bench
-warmups
-working sets
-150x5
-175x5
-195x12

-DB incline
-55x10, 60x10, 65x10, 70x10, 75x7

-Kroc rows
-70x10, 90x10, 80x20

-dips
-BWx10, 15, 8, 6

1/28/10
Squat
-warmups
-working sets
-185x5
-215x5
-240x10

-front squats
-135x8, 8, 6, 6, 5

-45 degree back raises
-BWx 6, 6, 3

-EZ bar curls
-60x10, 10, 10, 10, 10

Im really liking how this is going. My back finally loosened up today for the first time since the deadlifts. Now do I have to wait until sunday to start week 2 or if i feel good can i start the week 2 cycle on saturday?

also did 6 mins on the stair master with 30 lb vest and 20 lb of weights attached. I know 6 mins doesnt sound like a lot but for my cpat its 3 mins with 75 lbs so i trying to work up to that with the stair master.

Here is my lifts from saturday and today.

Saturday: Week 2 day 1 MP 1/30/10
-warm ups
-working sets
-105x3
-120x3
-135x7

-DB mp press
-45x10, 50x10, 55x10, 60x10, 65x5

-pull ups
-BWx 4, 4, 4, 3, 4

-chin ups
-BWx 4, 4, 3, 3, 1

-DB shrugs
-75x2x20

Sunday 1/31/10 DL
-warm up
-working sets
-230x3
-265x3
-295x6 (felt like I had a couple more in my but my grip failed)

-RDL
-135x4x10, 135x8

-ab crunches weighted from the tricep pushdown hookup
-130x5x15

Good couple days, still really liking it.

week 2 day 3. 2/2/10

Bench
-warmups
-working sets
-160x3
-185x3
-205x10

DB incline bench (30 degrees)
-55x10, 60x10, 65x10, 70x10, 75x10

Kroc rows
-70x10, 90x17, 90x15

Dips
-BWx10, 10, 8, 6, 6

I ran some sprints on the basketball court after the workout. 5 total down and back. Not much I know but I was pretty wiped.

week 2 day 4 2/3/10

-Squat
-warmups
-working sets
-200x3
-230x3
-255x5 (this set was harder than expected, I really think I should have been able to get more, but at least I still got above the prescribed reps)

-Front squats
-135x10, 10, 10, 6 (after that third set of 10 my back muscles were all out of whack I went for another set got 6 and decided to just stop there)

-Incline db curls
-25x10, 10, 10 (I was dead at this point)

Not sure what im gonna do for the third week because im driving down to u of i this weekend for the MSU game, so i may just do some cardio tomorrow and friday and then hit the weights on monday. Ill be back sunday for the superbowl. Get nice and rested for the third week, is what im telling myself…

Here is both yesterdays and todays workouts.

2/8/10 Week 3 (5/3/1) day 1 Military press
-warmups
-working sets
-115x5
-130x3
-145x5

-DB mp
-45x10, 50x10, 55x10, 60x8, 65x6

-Pull ups
-BWx 5,3,3,4,3,2,2,2,2

-DB shrugs
-75x2x20

2/9/10 Week 3 (5/3/1) DL
-warmups
-working sets
-250x5
-280x3
-315x3

-RDL’s
-135x8,5,5,3
-205x6

-Weighted crunches
-130x5x20

2/10/10 Week 3 (5/3/1) Bench
-warmups
-Working sets
-175x5
-195x3
-220x6

-DB incline (30 degrees)
-60x10, 65x10, 70x10, 75x9, 80x5

-Kroc rows
-70x10, 90x20, 15

-DIps
-BWx18, 11, 7, 7, 7

2/11/10 Week 3 (5/3/1) Squat
-Warmups
-Working sets
-215x5
-240x3
-270x5

-Front squats
-155x6, 175x5, 185x3, 225x3, 245x1

-Leg extensions
-25lbsx10, 10, 10, 45lbsx10, 70lbsx10

-I wanted to see how many chin ups i could do and i got 10. I was happy.

Ive also realized I cannot do high reps for my main accessory on leg days so im thinking ill start doing 3x6 for front squats then 3-5 sets x 10 reps of leg extensions. The front squats just put too much pressure on my bad back but Id still like to do them. Same goes for DL day, 3x6 for RDL’s, then 3-5x10 leg curls. Any input on this?

I skipped the deload and started cycle 2 today. I added 5 lbs to my MP working max so it is now set at 155.

Cycle 2 week 1 day 1: MP 155
-warmups

-Working sets
-100x5
-115x5
-130x9 (got 1 more than cycle 1, it was a real tough 1 but i got it)

-DB MP
-45x10, 50x10, 55x10, 60x10, 65x6

-Pull ups
-5, 3, 3, 3, 1

-Chin ups
-5, 5, 5

-DB shrugs
-60x10, 80x20, 13