T Nation

Fresh Start - 5/3/1 Training Log


#1

I've been training for a few years, and gained some good weight/strength getting my weight up to 190lbs from 145lbs over the past 3-4 years. I got sidelined 6 months ago with a shoulder injury and decided to complete a long-time goal of running a half-marathon (finished in 1:36). Now that the injury is healed, the goal is to get my strength and weight back up (would like to be in the 190lb range).

Started 5/3/1 this week and figured the best way to track progress would be to write everything down so I have a resource to look back on. Any comments or suggestions are always welcome.

Body measurements:
Weight: 175
Height: 6'1"
Waist: 31"
Chest: 41"
Bf%: ~10%

Current 1RMs:
Overhead press: 180
Deadlift: 325
Bench press: 250
Front squat: 220

Goals:
Overhead press: 225
Deadlift: 405
Bench press: 315
Front squat: 295


#2

March 13, 2012

Flat BB Bench
Warm-up Sets
120x5
140x5
140x5
Work Sets
160x5
170x5
190x11

One-arm DB Rows
80x10
80x10
75x10
75x10
70x10

Incline DB Bench
65x10
65x10
60x10
60x10
60x10

Battling a bit of a cold and wasn't feeling the greatest so decided to cut the workout there.


#3

March 15, 2012

Front Squats
Warm-Up
80x5
115x5
115x3
Work Sets
155x5
155x5
165x10

Abs
3x15 ab wheel
4x8-10 hanging leg raises


#4

March 16, 2012

Military Press
Warm-up
5x65
5x85
3x95
Work Sets
5x125
5x130
7x140

Alternating sets of pullups/dips for a total of 60 reps each


#5

March 19, 2012

Deadlifts
Warm-up
120x5
150x5
175x3
Work Sets
225x5
235x5
250x7

50 reps of hanging leg raises
30 reps of turkish get-ups w/40lb DB


#6

March 21, 2012

Bench Press
Warm-up
95x5
135x5
135x3
Work Sets
185x5
190x5
205x7

One Arm DB Row
10x80
10x80
10x80
10x75
10x75

Incline DB Press
10x65
10x65
10x65
10x60
10x60

Triceps
4 sets of 10 standing cable overhead extension


#7

March 22, 2012

Front Squats
Warm-up
95x5
115x5
135x3
Work Sets
155x3
175x3
195x7
155x6

Hang Cleans
5x5 of 155

Abs
Ab wheel 20, 15, 15, 15
Hanging leg raises 3x6


#8

March 24, 2012

Military Press
Warm-up
95x5
95x5
105x3
Work Sets
125x3
130x3
140x6

Alternating sets of dips / pullups until 60 reps of each
Face pulls 3x15
DB lateral side raises 3x12 w/20 lbs


#9

March 28, 2012

Bench Press
Warm-up
95x5
115x5
135x5
Work Sets
175x5
195x3
220x4
135x10

One Arm DB Row
4x10 with 80lbs, 1x10 with 75lbs

Incline DB Bench
4x10 with 65lbs, 1x10 with 60 lbs

Still can't manage to gain much weight, stuck around 175-176. Just got a new blender so going to have a high calorie shake in the morning in addition to regular breakfast and see if that helps.


#10

March 30, 2012

Front Squats
Warm-up
95x5
135x5
135x3
Work Sets
150x5
170x3
190x7
135x6

Hang Cleans
5x5 w/ 145 lbs

Ab wheel 3x15
Hanging leg raises 3x8


#11

March 31, 2012

Military Press
Warm-up Sets
65x5
95x5
95x5
Work Sets
115x5
135x3
145x3
95x7

Pullups / Dips alternating sets until 60 reps of each
Face pulls 3x12
Lateral raises 2x10 w/20lbs


#12

April 2, 2012

Deadlift
Warm-up Sets
135x5
155x5
175x3
Work Sets
225x5
245x3
280x4

Hanging leg raises 8,7,7
Turkish getups 2x6 with 40lb DB


#13

April 10, 2012

Military Press
Warm-up
95x5
95x5
95x5
Work Sets
120x5
130x5
135x7
95x6

Alternating sets of dips/chins until 60 reps of each
Cable pulley face pulls 3x12-15 @ 35lbs
DB lateral raises 3x10 @ 20lbs

Last week was my deload week. I only made it into the gym one day to do some pullups, dips and bench, and just did some bodyweight exercises at home the rest of the week. Was feeling pretty run down so wanted to focus on recovering instead.


#14

April 11, 2012

Deadlifts
Warm-up
135x5
155x5
185x3
Work Sets
225x5
245x5
260x7

Turkish getups - 3x6 with 40lb DB
Hanging leg raises 3x8


#15

Why no back squats?


#16

I tore my rotator cuff and messed up my shoulder last fall and found it a lot easier to do front squats properly than back squats. I know I should probably go back, but I like doing some of the olympic lifts like power cleans/hang cleans and find it transfers well while also providing some ab work. From a physique standpoint i'm also more concerned about upper body development (shoulders/chest) than lower body since that's where my weakness is.

Should I switch? Am I really missing out by not doing back squats?


#17

April 13, 2012

Flat Bench
Warm-up
135x5
135x5
135x3
Work Sets
175x5
190x5
200x8

One-arm DB rows 5x10 80lbs
Chest fly machine 4x12 w/100 lbs
Overhead tricep cable pulls 5x10 w/42.5lb


#18

April 14, 2012

Hang Cleans
95x6
135x5

Front Squats
Warm-up
95x5
115x5
140x3
Work Sets
150x5
170x5
180x9

Hang Cleans
5x5 135lbs

Ab wheel 50 reps across 3 sets
Reverse bicep curls 3x12 with 70lbs


#19

April 17, 2012

Military Press
Warm-up
95x5
95x5
95x3
Work Sets
130x3
135x3
145x5 plus an additional 3 reps using a bit of leg drive

Alternating sets of dips / chins until 50 reps of each
Lateral side raise machine 50 reps across 4 sets with 50lbs
Chest fly machine 50 reps across 4 sets with 80lbs

Weighed in just above 179lbs


#20

April 18, 2012

Deadlifts

Warm-up
135x5
155x5
185x3
Work Sets
245x3
260x3
275x7

Hanging leg raises 3x10

Wasn't feeling great so cut the day short there.