T Nation

Ibronatron's Training Log

New to the forums, but looking to keep a training log to keep myself occupied (and on track) whilst I look for a new job but to also look for feedback on lifts/programming/nutrition.

Age: 30
Weight: 92kg /202lbs
Height: 6"2
Body fat: Around 16-20% IMO
Lifting frequency: 3x per week on Jim Wendler’s 5/3/1. Sometimes an arm and ab workout on the weekend
Other training: Brazilian Jiu-Jitsu (BJJ) 2/3x per week (Currently 1x per week due to lower back pains)

Current training maxes ™
Squat 120kg
Deadlift 120kg
Bench Press 90kg
OHP 60kg

All time 1RMs
Squat 185kg (below parallel)
Deadlift 210kg (3x1)
Bench 120kg
OHP 70kg

2017 hasn’t been my year for injuries and niggles. Towards the end of 2016 I saw huge strength gains using JW’s ‘Building the Monolith’ programme and was able to squat heavy for reps again. However, with various neck and back injuries I’ve had to drop majority of my TMs as a compromise. I’ve also had to drop my bench TM due to a lack of improvement.

Main goals are:

-To rid myself of both back and neck issues (seeing a chiro next week)

  • To become stronger (again)
  • Drop down to 90kg (won’t be hard) but to drop some body fat (to easily make heavyweight in BJJ competitions)
  • Increase stamina for BJJ training (may be a tough ask)
  • Compete more frequently in BJJ competitions

I’ll update this section as I go along.

Today’s lift:

5/3/1 Week 3 Squat
Agile 8
Poverty squat + squat warmup at low %s
120kg @ 75% x5
120kg @ 85% x3
120kg @ 95% x2

120kg @ 75% 5x5

Really focused on technique whilst squatting and ensured I dropped slowly to avoid any lower back pain. Today was the first time I squatted beyond 100kg without hitting too much pain.

Single leg press @ 75kg 3x10 (each leg)
Lunges @ 28kg 3x20
Prone leg curl @ 45kg 3x12

Wednesday’s lift:

5/3/1/ Week 3 Deadlift
Agile 8
Poverty squat + deadlift warmup at low %s
120kg @ 75% x5
120kg @ 85% x 3
120kg @ 95% x 6

120kg @ 75% 5x5

BB BOR 50kg 3x10
Supersetted with SLDL 50kg 3x10

Assisted pull-ups 3x10
Supsersetted with cable rows 50kg 3x10


BJJ. Tough session. Managed 4 rolls until I started to feel some discomfort in my back


5/3/1 Week 3 Bench
Press-ups + bench warmup at low %s
95kg @ 75% x5
95kg @ 85% x3
95kg @ 95% x6

95kg @ 75% 5x5
Inclinde DB BP 56kg 3x10
Cable flies 25kg 3x10