T Nation

Gettin it Going!


#1

So my first post = my log.

I'm a student who's taking the summer off to finally kick his ass into something productive. I'm just starting Wendler's 5/3/1 and hope to run through a bunch of cycles before I stall, I'm no newbie but I think I'm at a stage (weak haha) where intensity will give me essentially beginners gains. I'm also pairing 5/3/1 with Carb Cycling which I've never done before. So drop in, throw out some tips and most of all bust my ass a few times. I want give a shout out to Alpha, the guy was extremely helpful in helping me get this initial plan laid out so props to him.

Starting Maxes:
Bench: 235 - Tested June 10am
Front Box Squat: 235 - Tested June 10am
Dead: 385 - Tested June 10pm
OHP: 135 - Tested June 10pm

The Big Plan:
4 days a week of lifting with complexes following upper body days and 3 days of sprint work.


#2

June 12, 2009

Day 1: Week 1: Cycle 1

OHP 5/3/1: 5x80, 5x90, 9x105
Estimated Wendler Max: 136----this is what I’m aiming to beat each week

Neutral Pullups:
50 total: 10,9,6,5,4,4,3,3,3,3
10 f**king sets, I would have never thought that number, hopefully I’ll reduce it to 6 at some point

Dips:
12xbw
I wanted to do 100 total because Wendler loves them but I’m just not made for dips, to much pain soooo…

DB Bench:
10x55s, 12x45s, 11x45s, 11x45s, 11x45s

Complex: Row, Clean, Front Squat, OHP
3x6x75
Damn did this feel hard at the end of the workout. I’m hoping to hit 8s on bench day and then shoot up the weight.


#3

June 13, 2009

Day 2: Week 1: Cycle 1

Dead 5/3/1: 5x225, 5x260, 11x295
Estimated Wendler Max: 403

Back Raise:
15xbw, 15xbw, 10xbw, 10xbw, 10xbw
I expect to improve on this big time in the following weeks

Cable Crunch:
15x140, 20x160, 20x160, 20x160, 20x160


#4

Decent start I guess


#5

June 14, 2009

20 hill sprints
Hot, humid morning, no water, not fun.


#6

Your doing good bro, Its great to see this up!

You have no excuses now…so let’s see what you can do!


#7

June 15, 2009

Day 3: Week 1: Cycle 1

Bench 5/3/1: 5x140, 5x160, 12x180
Estimated Wendler Max: 252

Neutral Pullups:
50 total: 11 sets
More sets than on OHP day but about half way through I realized I was bouncing out of the hole, so the rest of the way I’m keeping these extremely strict so I can really see what kind of progress I can make.

DB 1 arm Row:
10x90, 10x80, 10x80, 10x80, 10x80
Figure I’ll stick with 80s next week and do 4x10 and then an all out fifth set.

Complex: Row, Clean, Front Squat, OHP
3x7x75
I really am shocked at how 75 pounds can feel so damn heavy but I added a rep to the sets so I’m happy with that.


#8

June 16, 2009

Day 4: Week 1: Cycle 1

Front Box Squat 5/3/1: 5x140, 5x160, 8x180
Estimated Wendler Max: 228
Shit, shit, shit! My legs were feeling fine but my core just seemed to have a hard time keeping the weight up, the last few reps I was falling forward and so I am not happy at all with an 8. My squat is sad.

Leg Press:
5x20x270

DB Rom Deads:
5x10x85s

And to top it all off I got issued a red light violation in the mail. Such BS $230 fine for a rolling right turn at 1am on empty roads-----triple shit!


#9

June 17, 2009

Went to the gym and did some rowing:
250m sprint
500m sprint
250m sprint
500m sprint
250m sprint
500m sprint

I think I’m going to stick to rowing sprints rather than hill sprints. I live in the prairies and it is flat flat flat here, so I have drive just to go this little hill and it’s just so much easier just to head to the gym. I think I’m going to add some sort of complex on these days as well, along with increasing the number of sprints I do.

Also I learned that in a complex you do all reps of the movement before moving to the next, I was doing 1 rep of each haha (I’m a dumbass).


#10

Hey bro, numbers and everything looks great, but I saw you said your core could not handle it. What kind of abdominal work are you doing. Weighted abs 3-4 times a week will allow you to sky rocket all your lifts. Your core should never be an issue.


#11

[quote]SouthofHeaven wrote:
Hey bro, numbers and everything looks great, but I saw you said your core could not handle it. What kind of abdominal work are you doing. Weighted abs 3-4 times a week will allow you to sky rocket all your lifts. Your core should never be an issue.[/quote]

Honestly, I’d never really done much core work but after that day I’m definitely adding it in. You have any favorites?


#12

June 18, 2009

Day 1: Week 2: Cycle 1

OHP 5/3/1: 3x85, 3x95, 10x110
Estimated Wendler Max: 147

Pumped about the OHP, 5 more pounds and 1 more rep than week 1, so I’m super happy. Number 10 was a major grinder, I really wanted to beat last weeks number.

DB Bench:
10x50s, 10x50s, 10x50s, 10x50s, 15x50s

Thought I would get 4 good sets in and then have it on the last one. Once I can hit 20 on set 5 I’m going to bump up the weight.

HS Pulldown 1 arm:
R: 12, 12, 12, 10, 10 x80
L: 12, 12, 12, 10, 10 x80

Cable Pushdown: 3x10x110, 1x12x140
Cable Curl: 3x10x70, 1x16x100

Same thing as with the DB bench, get in a few working sets and then go hard. Once I hit 15 reps I’ll jump up the weight.

So…I’m still tweaking my weekly plan along with my accessory work a little bit but I think I have it pretty much figured out:
Day 1: OHP
Day 2: Dead
Day 3: Row Sprint + Complex + Ab work
Day 4: Bench
Day 5: Squat
Day 6: Row Sprint + Complex + Ab Work
Rinse and Repeat


#13

Ya , southofheaven’s totally right on the core. I do a core only day once sometimes twice a week depending on how I’m feeling and ever since, I have felt stronger on every lift. It has to be a core day and hard day tho. There are a ton of exercises that I love to do for core that can really help jack up all the CORE lifts haha.

Good log man, I wanna try 5/3/1 maybe when the summers over.


#14

[quote]ebomb5522 wrote:
Ya , southofheaven’s totally right on the core. I do a core only day once sometimes twice a week depending on how I’m feeling and ever since, I have felt stronger on every lift. It has to be a core day and hard day tho. There are a ton of exercises that I love to do for core that can really help jack up all the CORE lifts haha.

Good log man, I wanna try 5/3/1 maybe when the summers over.[/quote]

I definitely feel like I need to dedicate a lot more time to core work and will get it going this week. And I think 5/3/1 is probably a great program for most people. So many people seem to be exploding with it.


#15

June 19, 2009

Day 2: Week 2: Cycle 1

Dead 5/3/1: 3x240, 3x275, 10x310
Estimated Wendler Max: 413

The AMAP set is basically where a good workout started to get screwed. I was deadlifting with no shoes and in the middle of the set a worker at the gym come and stands literally right in front of my face to tell me to put shows on. I mean come on, she couldn’t wait until I finished my set, and never mind the fact that most of the football team goes shoeless in there, WTF. She told me it was a liability, ya because if I drop 300 pounds on my foot with a shoe on I’ll be safe, just pissed me off.

Back Raises:
15,15,12,12,12xbw

This is where the workout really sucked the bag. I’m not sure if I overextended my back or what but I was hurting bad. My lower back and down my right leg hurt so much that I could barely put any pressure on my leg. I tried to do some leg press after but just shut it down because I thought I was just lucky enough to get a pain that will last a few days. But I walked around for a while and then took a long long shower and now everything feels good, so that’s a plus. I guess on the bright side, my AMAP set was all right but I’ll have to make up for the rest on bench day ROAR!


#16

June 20, 2009

My family came in Friday night so the weekend was a big test for me. I managed to get up early and hit the gym for some energy systems work.

Row Sprints:
4x500m - 1 min rest between sprints

Row-Clean-Front Squat-Push Press Complex:
6x3x95


#17

June 21, 2009

Day 3: Week 2: Cycle 1

Bench 5/3/1: 3x150, 3x170, 10x190
Estimated Wendler Max: 253

DB Mil Press:
R: 10, 10, 10, 10, 10 x 32.2
L: 10, 10, 10, 8, 7 x 32.5

T Bar Row:
20x95, 20x120, 16x120, 13x120, 10x120

Skull Crush:
4x15x55
Pre Curl:
4x10x55

The workout was ok. 10 for AMAP was a min I wanted to hit, the last rep wasn’t the greatest, the ass came up and it was slow but it went up.

Overall I was happy with the weekend, I got my workouts in and didn’t stray to far from my diet with the family up, if anything I under ate all weekend.


#18

June 22, 2009

Day 4: Week 2: Cycle 1

Box Squat 5/3/1: 3x155,3x175,9x195
Estimated Wendler Max: 253
I’ve come to the conclusion that I can’t squat worth shit. I’m going to switch to the BBB template for my squat days because I’m just not comfortable with my movement and seem to switch set to set, I need to find a groove. You should not bench what you squat.

DB RDL:
4x12x85s

Leg Press:
4x10x360


#19

I think next squat day I’m going to resort to A2G squats and find a max. In the end that’s the movement I need to work on the most so that’s the one I’ll do. I’m going to essentially be behind one cycle on my squat but that doesn’t matter much


#20

June 23, 2009

My body is pretty sore with DOMS and I wanted to take it easier today, sort of an active recovery day with no sprint work.

10 min cycle
2 km row

Row-Clean-Fr.Sqt-OHP Complex:
6x3x105

Planks: 3x30s
Rev Sit: 3x10
Cable Crunch: 1x10x190,1x20x150,1x7x190,1x20x150