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Haleys Workout Log


#1

So I started lifting weighs in Sept. of 2010 and I use the 5-3-1 program.

Beginning weight for 4 main lifts: Deadlift 95lbs x8, overhead press 45lbs x6+(2 push press), bench press 75lbs x6, squats 75 x20

Current weights:
Deadlift 185 x8
Overhead 75 x5+(2 push press)
Bench 95 x5+(1 assisted) (tomorrow I try for 105lbs)
Squats 120 x20 (Friday I try for 135lbs)


#2

Welcome.

It would be helpful to know some background. Height. Weight. Age. Goals.

And if you're doing 20 squats at 120 lb., there's no "trying" for 135. You're already way past it.


#3

thanks and that's a good idea, wasn't sure how to start it out :slight_smile: As I said I just started lifting and prior to that all of my exorcise came from working on a farm. I'm 5'4" and 135 lbs and 22 years old. My goals are 260 in deadlift, 110 overhead, 180 bench, and 220 in squats as far as weights go. Long-term goals are just to stay healthy and strong and continue to enjoy the high that comes from working out. This isn't quite relevant but I also want to get my doctorate in veterinary medicine.

I do also need to bump up the weight on the squats but for some reason the form didn't come easily to me, hence the low weight, it's improved tremendously so now I can move up quickly.


#4

Haley: I'm glad you decided to keep a log. You have made some rapid progress on 5-3-1! I'm looking forward to following along.


#5

Welcome. Looking forward to following your progress.


#6

Have you tested your 1 rep maxes at all? I only ask because when I first started 531, I found that I could rep out "lighter" weight, but couldn't hit anywhere near where my estimated maxes are. Just curious what you have found!


#7

Not yet, possibly this coming week I have been wanting to find out what they are exactly


#8

Polsen, I found the opposite with 5/3/1. I couldn't hit near the high reps I was 'supposed' to based on my measured 1 RM. Haley, let us know.


#9

Evidence that we all respond differently to different training protocols.

From past experience, I know that I have to consistently train near my max or my 1 RM drops. And as far as rep calculators go, they way overestimate my bench and underestimate my squat and DL.


#10

I just used one of the calculators to find out what mine would be: deadlift 230 (current 185x5), overhead 84 (75x5), bench 107(95x5), squats 254(120x20)... the squats seem high, but I know soon enough.


#11

See if this will help you get things squared away.

http://www.blackironbeast.com/5/3/1/calculator


#12

Tonights workout:
Bench 75x5
90x3
105x3 +1

1 rep max: 115*

dips
10x 5 sets

flys
15x10
15x12
15x12
15x10
15x10

incline bench
45x10
55x10x4sets

*this could still vary slightly since I wasn't fresh and i did not go until i could not possibly lift anymore weight


#13

thanks and that did change my one rep max compared to the other calculator and the squats seemed way more realistic.


#14

Tonights workout

Squats
45x5
65x5
95x5
115x3
135x15

hip thrust
135x10 +10 sec
145x10 +10s
145x10+10s
145x10+10s
145x10+10s

calf raises
bwx20x5 sets


#15

Seems I am late and you already started one. Best of luck, will definitely be following.


#16

welcome and I'll be following along


#17

15 squats at bodyweight. Nice. Didn't I say you were already FAR past 135?


#18

lol yea you called that one :slight_smile: form faltered on the 14th but was fixed on the 15th, always feel like I could keep going not sure if thats just mental and if my body agrees, even if i struggle hard i want to do another rep.


#19

what she said - add weight! :slight_smile:

welcome
N


#20

Nice job! And glad you go everything squared out with your maxes. I don't know if, at this point, I could do 15 reps of anything remotely heavy! But I want to - so when I squat tonight, I am going to try!