T Nation

Free's 5/3/1 log


Basically, I have never been able to stay on track with a program, and always end up dropping the program or starting something else. I want to lift regularly and get strong and fit. This log is gonna be a way for me to be able to stay accountable, and chart my progress along the way.

Age = 25, and tired of feeling like my peak was at 18.
Weight = 212 (I've gained about 25 pounds over the last 2 years from boozing and eating horribly - This has to change.
Height = 5'6
Bench max: 255.
Squat max = 285
Dead max = 285

My first cycle of 5/3/1 is gonna be focused on starting with lower weights, getting my strength back, and focusing on flexibility and mobility drills and stretches.


Tuesday, January 3rd:

Warm-up: light hang cleans, stretched hip-flexors
Bench 5/3/1: 145x5, 175x5, 195x7
Assistance work:
Leaping chin-ups 3x2 (I can't do a single chin, so I need to jump up and use my momentum - I want to focus on this and work up my chin-up strength)
Dumbbell Rows 3x12
Dips 3x8 body-weight
Hip thrusts: 3x15 body-weight
Lat pulls 3x12
Tricep rope pulldowns 3x15


January 4th:

Deadlift: 165x5, 190x5, 215x10 (standard grip)

Back raises (bodyweight): 3x12
Dumbbell Side-bends: 2x15 w/ 60 lbs
Rotary-Torso machine 3x12

Still have tightness in the right side of my lower back. Going to focus on foam rolling and try work out the knots tonight.



Squat 5/3/1: 165x5, 190x5, 215x10
Squat: 5x10 @ 135

I was absolutely dead at the end of this workout. I love squats, but they hate me.



Warmup: light hang cleans
Bench 5/3/1: 165x3, 185x3, 205x3
Bench 225x2
Dips 3x8 superset with Machine Row 3x12 with isometric holds
Pushups: 1x15 (grip on dumbells)


Does anyone know if there is a powerlifting gym in San Francisco?


Because I really don't know what I'm doing



1 hour Muay Thai



Squats: 175x3, 205x3, 225x4
Front Squats: 135x5, 135x5, 155x5
Hang cleans: 3x7 @ 105

Still really fucking sore, and my right hip flexor/ groin was killing me on the back squats, so I called it a day



Weight = 208.3 lbs



Bench: 175x5, 195x3, 225x5
Deadlift: 175x3, 205x3, 225x7

I had a real hard time finding motivation today. Drank too much this weekend and am definitely feeling the consequences. Gotta step it up.



1 hour muay thai



Squat: 195x5, 215x3, 245x2, 225x2

Dumbbell upright press 3x12 w/ 30's
Side raises 3x8 w/ 20's
Dumbbell Curls 3x8 w/ 20's

I was pretty sore all over before this workout - I think from starting the muay thai, which is completely kicking my ass. Once I get started on the squats I felt better, but I definitely felt weak on the set with 245.



Deadlift: 195x5, 215x3, 245x6
Various rows



1 hour muay thai



Deload Week
Front Squats 3x5@135
Bench 135x5
Leaping pull ups 3x2



1 hr muay thai



Bench: 165x3, 185x3, 215x3, 225x3
Military press: 125x8
Dips 5x10



Squats: 175x5, 200x5, 225x6



Deadlift: 175x5, 205x5, 225x6

2 hours pickup basketball