T Nation

ITITAN34's Log


#1

Hey all,

I'm a long time lurker that has decided to start logging here as well.

I am running 5/3/1 now and this is my current layout:

Monday
deadlift 5/3/1
squat 5x5 @80%
Leg Curl 5x10
Abs/Lower back x50

Tuesday
Press 5/3/1
Bench 5x5 @80%
Chins 5x10
paused db shrugs 4x12
db lawn mower 5x15
front raise(above head) x100 ---25 lb plate
reverse pec deck 4x20

Thursday
Squat 5/3/1
deadlift 5x5@80%
lunges 5x10 per leg
abs/lower back x50

Friday
Bench 5/3/1
Press 5x5@ 80%
Kroc rows 3x10 (warmup), 1xamrap
barbell paused shrugs 4x12
db upright row 4x12-20
reverse pec dec 4x20

My current training maxes are:
deadlift 355
press 145
squat 300
bench 230


#2

Monday, 8/31/15

Deads
135x5
185x5
235x5
265x5
300x15

Squats
135x5
185x5
240x5x5

Seated Leg Curl
80x5x10

Calf Raises
body x 75


#3

Tuesday, 9/1/15

Press
45x10
65x5
85x5
95x5
105x5
125x8

Bench
135x5
185x5x5

Kroc Rows
45x10
55x10
65x10
75x22

Paused shrugs
65x4x12

Lawn Mowers
25x5x15

Plate Front Raises
25x100

Reverse Pec Deck
40x4x20


#4

Thursday, 9/3/15

My phone broke during class today which meant no phone in the gym. That means no calculator. So I did some rough mental math for my percents on the day.

Squat
135x5
185x5
225x5
255x10

Deadlift
135x5
225x5
275x5x5

Lunges
bodyweight x 5x10 per leg

Hanging Leg Raises Back Extensions
4x10


#5

Tuesday 9/8/15

Just deads today, volume squats dont mix well with lacrosse.

135x5
185x5
245x3
285x3
320x12

Thats all she wrote


#6

completely forgot to log this week so here is some catching up.

weds

press
bar x 10
65x5
85x5
100x3
115x3
130x7 ----i think? cant remember

bench
185x5x5

chins x10,10,9,6,4

paused db shrugs 65x4x12

lawn mowers 30x5x15

front raise
25 lb plate x100

reverse pec deck 40x4x20

Friday
Squat
bar x10
135x5
185x5
210x3
245x3
275x7

deads
285x5x5

lunges 5x10 per leg

v-ups + back extensions 4x10

SAturday
bench
barx5
135x5
160x3
185x3
205x13

press
115x5x5

kroc rows
45x5
55x5
65x5
75x23

paused shrugs
185x4x12

upright row
25x4x20

reverse pec deck
40x4x12


#7

gotta get better at keeping up with this thing.

Monday
Deadlift
135x5
185x5
225x5
265x5
300x3
335x10

squats
240x5x5

leg curls 80x5x10

hanging leg raises back extensions 4x10

weds
Press
45x5
65x5
85x5
105x5
125x3
135x5

bench
185x5x5

chins
10,10,10,6,4

paused db shrugs 65x4x12

plate raises
25x100

reverse pec dec 40x4x20

sat
Squat
135x5
185x5
225x5
255x3
285x5

deadlift 285x5x5

lunges 5x10 per leg

vups back extension 4x10


#8

From the other day
Bench
Bar x15
135x5
165x5
196x3
215x9

Press
115x5x5

Chins
I forget

Upper back stuff


#9

yesterday i planned to deadlift but my buddy was at the gym with me and i ended up lifting with him. turned into basically just a total chest day. no big deal, i can just adjust

the only stuff worth mentioning is

bench
200x13

db incline bench 80x3x5


#10

from tuesday

Deadlifts
135x5
185x5
235x5
275x5
315x13------that sucked.

squats
250x5x5----felt really smooth

leg curls
90x5x10

skipped abs today, was beat and needed to eat

Thursday 10/1/15

press
45x5
65x5
95x5
115x5
125x9—had at least 1-2 more in me

bench
190x5x5

chins
10,10,10,6,4

upper back stuff


#11

Monday, 10/12/15

Deadlifts
135x5
185x5
255x3
295x3
330x11

Squats
135x5
250x5x5

hanging leg raises back extensions
4x10


#12

from yesterday - Tuesday 10/13/15

Press
45x10
65x5
85x5
105x3
115x3
135x6---- RPE 8.5

Bench
135x5
190x5x5

Chins
10,10,10,7,4

paused shrugs
65’sx 4x12

plate front raises
25x100

reverse pec dec
40x4x20


#13

havent logged in a while, been swamped with school. Here’s where I am at training max wise:

Bench: 245
Press:155
Squat:315
Deadlift: 375

My workout from yesterday
Deads
135x5
185x5
225x5
245x3
275x3
320x14

squat
135x5
225x5
280x5x3

v-ups back extensions
4x10

From today
Press
45x5
65x5
85x5
100x3
115x3
130x9
superset db reverse flys (on working sets)
25x3x15

bench
135x5
185x3
225x5x3
superset pullups
10,10,10,10,5

Fat Bar curls far bur skull crushers
25x5x10


#14

yesterday (thursday)

squats
135x5
185x5
205x5
235x5
265x10

deadlifts
135x5
225x3
335x5x3

hanging leg raises back extensions
4x10


#15

Friday:

Bench
bar x5
135x5
155x5
185x5
205x13

Press
140x5x3

Db Rows
70 x 5x10

fat bar curls rope pushdowns
25x3x10, 20x2x10 45x5x10

Tuesday (yesterday)
Deads
135x5
185x5
225x5
255x3
295x3
335x12

Squats
285x5x3

v-ups 4x10


#16

Deads
135x5
225x5
285x5
315x3
365x8

Squats
135x5
225x5
285x5x3

Ab wheel 4x10


#17

from yesterday
press
45x10
65x5
85x5
95x5
115x3
130x3
145x7

bench
225x5x3

chins
10,10,6,5—felt like shit

Today
Squat
135x5
185x5
235x3
265x3
300x5

deads
335x5x3

hanging leg raises
4x10


#18

So its been a little while since I’ve logged, but here are my rep maxes from my last cycle of 5/3/1 with jokers. I tried to stay away from any rpe 10 stuff so most of them are an rpe 9 or 8.5, but a couple sets were rpe 10.

Bench: 245x5, 255x3, 275x1
Press: 145x5,155x3,165x1
Deadlift: 395x5, 415x3, 435x1
Squats: 295x5, 315x3, 335x1

Moving onto a more volume oriented cycle now after a few cycles of heavy work, will hopefully lay that out later tonight and be more consistent updating more frequently


#19

first day back after a deload, going with a higher volume approach for now

Press (TM 150)
45x10
65x5
85x5
95x5
115x5
125x10

DB incline bench, 2 sec negative
60x2x12
55x2x12

db laterals
10x5x15

Fat Bar Curls
20x4x15

double pump rope curls

40x3x8