C3, W1, D2:
Deadlift:
bar x 10
135 x 10
155 x 10
185 x 10
235 x 3
265 x 3
300 x 7 (The bar slowly slipped out of my hands…have I mentioned that I hate these bars? No chalk allowed in the gym and I didn’t want to put on my straps for 300 lbs but apparently I should have.)
Good Morning SS with hanging leg raise:
5 sets of 12 and 5 sets of 15 respectively
That’s it, just short and sweet today.
C3, W1, D3:
Flat Bench:
bar x 20 (Discovered I had the wrong bar, it’s too thin and weighs 38 lbs. The other on is 45.)
bar x 20 (The right bar this time.)
95 x 10
135 x 10
155 x 5
185 x 3
215 x 3
245 x 3
275 x 5
Incline DB press SS with seated calf raise:
70’s x 15 and 140 x 15 respectively, both for 5 sets
DB rows:
110 x 10 for 5 sets
Energy level was very low.
C3, W1, D4:
Squat:
bar x 10
65 x 10
85 x 10
105 x 10
135 x 5
155 x 5
170 x 3
190 x 3 (I was feeling good, looking forward to a joker set or two)
As I was stripping the small weights off, getting ready to load 210 for my final “3” set my left knee felt like it was stabbed. Everything was fine until I picked up my foot. As soon as the pressure was off BLAM sharp pain under the right side of my knee cap. I stopped squats and moved on to leg press and leg curls.
Leg press SS with leg curls:
320 and 110 lbs respectively, 5 sets of 15 on both
After that I went back to squats thinking maybe my joints were still cold before:
135 x 3
190 x 3 (Slight twinge)
210 x 5 (Again with the knee.)
Leg extensions:
45 x 15
70 x 10
I removed the 25 and put on 4 10’s and did a few drop sets with no rest:
85 x failure
75 x failure
65 x failure
55 x failure
45 x failure
Big stretch then 45 x failure again.
C3, W2, D1 (At home):
Warmed up with some band lateral raises and squats.
OHP (Clean from the floor):
40 x 10
70 x 10
90 x 5
110 x 5
116 x 5 (I don’t have 2.5’s at home, just 3’s, 5’s, 10’s and 15’s.)
136 x 5
150 x 5
Rope chin ups (I ran my barbell through the loops of rope so I could use a supine grip.):
5 sets of 10 (Much harder swinging than it is on a stable base.)
NG Decline bench (No dip station at home. Last time I did pushups so I figured I’d change it up a bit.):
70 x 15
90 x 15
110 x 15
130 x 15
150 x 15
170 x 15
190 x 15 for 5 sets (That’s all the weight I have.)
C3, W2, D2:
I was short on time and forgot to bring my program so I just played it by ear.
Deadlift:
135 x 10
135 x 10
185 x 5
225 x 5
275 x 5
315 x 5
Shrugs:
315 x 10
365 x 10
405 x 10
315 x failure
225 x failure
135 x 20
That’s all I had time for. I had to move a few appliances up and down a few stair cases so I had some GPP as well. 
C3, W2, D3:
Flat Bench:
bar x 20
bar + 10 x 20 (It’s the 38lb bar again…I left the 5’s on each side for the rest of the workout)
95 x 10
135 x 10
185 x 10
200 x 5
230 x 5
260 x 5
Incline DB press (SS with seated calf raises, 230 for 5 sets of 7):
80’s for 5 sets of 15
Dumbell row (SS with bent laterals 25’s for 5 sets of 15):
130’s for 5 sets of 10
C3, W3, D1:
I had to skip leg day (…yeah…) so I did lots of squat variations at home over the past few days; front squats, zercher squats, pistol squats, etc.
There’s a new piece of machinery at the gym…must use it!
Hack Squats:
5 sets of 10
OHP:
bar x 10
bar 10 x 10 (it’s the 38 pounder again…)
65 x 10 (It’s actually 68 but who gives shits?)
85 x 10
95 x 10
105 x 5
125 x 5
135 x 5
150 x 3
165 x 8 (just barely!)
Dips (calf raises between sets of dips; 5 sets of 20):
bw x 10
25 x 10
35 x 10
45 x 10
50 x 15
60 x 15
70 x 15
50 x 15
50 x 15
Chins:
bw x 10 for 5 sets
Energy was kinda low today. I had leftover chicken cordon bleu for this morning…not the breakfast of champions.
C3, W3, D2:
Deadlift:
bar x 10
135 x 10
185 x 10
225 x 5 (should have been 215…close enough)
250 x 3
275 x 3 (an extra set I tossed in, I’d rather be slightly pre-fatigued than slightly cold)
315 x 8 (It was at my finger tips by the 8th rep)
Good mornings SS with hanging leg raises:
5 sets of 12 and 5 sets of 15 respectively
Hack squats:
5 sets of 10
Rack pull/shrug with the bars in the bottom hole, just below my knees:
135 x 7
225 x 7
315 x 7
405 x 5
495 x 0 (couldn’t lift the damn thing)
Overall I felt pretty good. I had some mashed potatoes with ground beef for breakfast and some oatmeal about 1 hour before lifting.
Nice, man. Keep up the good work.
Thanks. The deadlift is coming along slowly but surely.
C3,W3,D3:
Broccoli farts.
Flat Bench:
bar x 10
bar x 10
95 x 10
105 x 10
135 x 5
155 x 5
185 x 5
230 x 5
260 x 3
290 x 3
Incline DB bench (SS with bent laterals, 5 sets of 15):
80’s for 5 sets of 15
T-bar rows:
2 plates for 5 sets of 10
C3, W3, D4:
Bypassing squats to see the effect it has on my knee.
Leg press SS with neck bridges:
sled alone (140 lbs) x 10
230 x 10
320 x 10
410 x 10
500 x 5
590 x 5
680 x 5
590 x failure
500 x failure
Hack squat (ATG) SS with ab rollouts:
5 sets of 15 reps for both
Leg curls SS with RDL:
5 sets of 10 for both
C3, W4, D1 (Deload):
Fasted.
OHP:
bar x 10
65 x 10
75 x 5
90 x 5
105 x 5
Dips (SS with bent laterals) :
5 sets of 15 for both
Pulldowns (SS with calf raises )substituted for chins:
5 sets of 10 @ 150 lbs
Nice pump. I was considering throwing in some squats but I’m dragging ass this morning.
C3, W4, D2 (Deload):
Lifting at home due to hectic schedule.
Deadlift:
40 x 10
70 x 10
90 x 10
110 x 10
130 x 5
150 x 5
170 x 5
190 x 5
Good morning:
5 sets of 12
crunches instead of hanging leg raises:
3 sets to failure
leg extensions:
5 sets to squeezing, burning failure
Long time no log. While adjusting to my new schedule I basically did a total body routine. Now it’s time to get back to 5/3/1!
Since I was off for so long I’m just going to back the weights down a bit and start over.
C1, W1, D1:
OHP:
110 x 5
130 x 5
145 x 13 (very surprised)
Dips (s.s. with bent laterals, 5sets of 10):
bw x 15
25 x 15
45 x 15
45 x 15
45 x 15
45 x 15
Pull ups:
5 sets of 10
1 scoop of protein mixed with water pre, 1 scoop intra and 1 scoop mixed with milk post workout.
C1, W1, D2:
10 minutes of treadmill, 2 sets of neck bridges and crunches as a warm up.
Deadlift (conventional):
215 x 5
250 x 5
285 x 10 (I could have gone for probably another 5, I’ll do some jokers on W2, D2)
Hanging leg raises:
5 sets of 15
Good Mornings:
5 sets of 12
Dumbell shrugs:
3 sets of 10
Felt pretty good. I was fasted until I completed the primary lift then had 1 scoop of whey with water and finished the workout. 1 scoop of whey with milk post workout.
After fooling around with a Ketogenic diet and feeling completely drained all the time then going overboard on cheat days I wound up noticeably fatter. I also gained a bit of size on my shoulders since I made them the priority while I was off 5/3/1.
To me the muscle gains are not worth the fat gains.
I’ve also begun taking creatine.
Edited for stupidity.
C1, W1, D3:
2 packets of instant oatmeal, multi vitamin and 2 caps of creatine alkaline 30 minutes before lifting.
10 minutes treadmill + abs warm up
3 sets of 10 lateral raises to loosen the shoulders
Flat Bench:
200 x 5
230 x 5
260 x 10 (Pretty happy about that!)
Mixed 1 scoop of whey with water at this point.
Dumbell Rows:
5 sets of 10
Seated Calf Raise:
5 sets of 20
Incline Bench:
5 sets of 15
I mixed another scoop of whey with water and took more creatine when I got home.
Looks like you have a good 531 setup yourself here. Always good to keep it basic!
How much do you weigh? 1,500 calories seems a little low to me. Might actually crash your hormones and metabolism. Figure out an estimate of how many calories you burn via an online calculator (IIFYM Calculator - Best Macro Calculator | IIFYM.com) and use that as a guide. I know for me eating around maintenance but eating carbs on a as needed basis has worked very well lately. I keep protein about the same everyday and fluctuate carbs and fat according to activity level.
Keep up the good work and make sure you get plenty of quality food!
This morning I was 193.
I’ve been pretty much clueless on nutrition for way too long. I plugged my stats into an online diet calculator and it spat out 1,900 calories @ 75g fat, 95g carbs and 214g protein. To me that’s a TON of protein but I’ll stick with it for a month or so and see how things are going.
The wife and I are both planning to hit the state fair this August and enter the bench competition. I’m hoping to weigh less than 180 and bench 350 or more. We’ll see how that works out.
Edit: 1,700 cals
47 grams fat
128 grams carbohydrate
191 grams protein