T Nation

JR's 5/3/1 Training Log


#1

Okay, so I started 5/3/1 this week as a new "beginner" to the program, after determining 1 RM numbers last week and adjusting at 90% from there. I find that venues like this help immensely with accountability, so I'll update as I can.

A little background - I recently returned to the iron late last year after a rather prolonged lay-off. I started working on my master's degree in 2004 and left the gym. I got into a sedentary pattern, went soft, and gained about 30-40 lbs. By late 2012 I started to develop some medical issues, including mild plaque psoriasis, gout attacks and elevated levels of fasting blood glucose and triglycerides.

I decided to take control again in 2013 and started doing more conditioning work, along with some free weights and a much more pronounced dietary attention to detail. I've managed to shed the weight and decided to get serious about lifting again, like I was in my early 20s. I did a few homemade programs the last 9 months that involved 3-4 day splits, and decided to give 5/3/1 a go for as many cycles as I can before finding a need to switch things up, perhaps moving to a beyond template.

Stats I have on hand at the start of the program: 6'2" / 192 lbs

Day 1 - Monday (05/26)
Standing Shoulder press - 85 x 5, 100 x 5, 110 x 6 (65%, 75%, 85% 1 RM respectively)

Dips (body weight) - 1 x 15, 1 x 15, 1 x 12, 1 x 12, 1 x 13 = 67 total (next goal is 70 total)

Chin-up (body weight, no kipping) - 1 x 5, 1 x 5, 1 x 5, 1 x 4, 1 x 4 = 23 total (next goal is 25)

Day 2 - Tuesday (05/27)
Deadlift - 205 x 5, 235 x 5, 265 x 4, then 2 (had to do a R-P-R due to failure on the last set); 65%, 75%, 85% 1 RM respectively

Good Morning - 115 x 12, 115 x 12, 115 x 12, 115 x 12, 115 x 12 = 60 total

Hanging Leg Raise - 1 x 12, 1 x 9, 1 x 8, 1 x 5, 1 x 5, 1 x 2 = 41 total (next goal is 50)

Did 20 reps of flips with a large tractor tire after this workout for some conditioning work.

Wednesday (05/28) - Off Day / Conditioning

Walked 2.9 miles at 15 minutes/mile after work then went and did 15 minutes worth of hill sprints at a local college campus, using the steepest hill I could find. I charged as fast as I possibly could uphill, then did a slow jog/power walk back down - shampoo, rinse and repeat for the full length of time.


#2

Workout #3, Cycle 1

Bench Press - 115 x 5, 135 x 5, 150 x 11 (65%, 75%, 85% 1 RM respectively)

DB Bench Press - 45 x 15, 45 x 15, 45 x 12, 45 x 11, 45 x 10 = 63 total (next goal is 70 total)

One-arm DB rows - 45 x 10, 50 x 10, 50 x 10, 50 x 10, 50 x 15 = 55 total per arm (next goal will be working up to 5 sets of 10 reps at 60 lbs each arm)


#3

Workout #4, Cycle 1

Barbell Squat - 185 x 5, 215 x 5, 245 x 5* (65%, 75%, 85% 1 RM respectively)
*Almost failed on the last rep, had a spotter, but completed the rep unassisted; I am extremely unhappy about not being able to squeeze in a few extra reps on this last set, but strength seemed down today.

Cable machine seated leg press (my gym does not have a lying barbell leg press system) - 110 x 15 x 5 sets (next goal is 120 lbs, seeing if I can get 15x5)

Seated leg curl - 110 x 10 x 5 sets(next goal will be working up to 5 sets of 10 reps at 120 lbs)

It was guess work on where to begin, weight wise, with the leg press and leg curl, since I had not done these exercises in some time. I prefer the lying barbell leg press station, as I’ve completed far more weight on those in the past, but I have no access to one here.


#4

Weekend Conditioning - 3 mile, brisk walk in a fasted state SAT and SUN, just under 15 min/mile both days

Workout #5, Week #2, Cycle 1

Standing Shoulder Press - 90 x 3, 105 x 3, 120 x 4 (70%, 80%, 90% 1 RM respectively)

BW Dip - 1 x 15, 1 x 15, 1 x 13, 1 x 14, 1 x 13 = 70 total (next goal is 75 total) - first assistance goal met over last week, up 3 reps!

BW Chin-up - 1 x 5, 1 x 5, 1 x 4, 1 x 4, 1 x 4 = 22 total (next goal is 25 total) - not sure why I couldn’t eek out one more over last week, so was unhappy with no forward progression


#5

Workout #6, Week #2, Cycle 1

Deadlift - 220 x 3, 250 x 3, 280 x 4 (70%, 80%, 90% 1 RM respectively)

Good Morning - 135 x 5 x 12 = 60 total - I will move up to 145 lbs next week and aim for 5 x 10-12

Hanging Leg Raise - 1 x 12, 1 x 8, 1 x 8, 1 x 5, 1 x 8 = 41 total (next goal is 45 total) - no progress over last week, still hitting 41 total


#6

Workout #7, Week #2, Cycle 1 - Friday, June 6th

Bench Press - 120 x 3, 140 x 3, 160 x 10 (70%, 80%, 90% 1 RM respectively)

DB Flat Press - 45 lbs; 1 x 15, 1 x 15, 1 x 12, 1 x 10, 1 x 10 = 62 total (1 less than last week but was shortening rest periods)

DB Row - 55 lbs - 3 x 10; 60 lbs - 2 x 10


#7

Workout #8, Week #2, Cycle 1 - Sunday, June 8th

Barbell Squat - 200 x 3, 230 x 3, 260 x 3 (70%, 80%, 90% 1 RM respectively)

  • I think I could have squeezed out 1-2 more on the 90% RM 3+ set, but I did not have a spotter and psychologically worried about a back injury. This is a constant problem for me with squats since I often do them alone at my gym at work too.

Lying Leg Press* - 360 lbs x 2 x 15; 450 lbs x 3 x 15 = 75 total

  • Traveling this week, so used the barbell lying leg press at LA Fitness in OKC.

Leg Curl - 120 lbs x 5 x 10 = 50 total


#8

Weekend conditioning was limited to fasted, brisk morning walks, as I have been traveling since WED.

Workout #9, Week #3, Cycle 1 - Monday, June 9th

Standing Shoulder Press - 100 x 5, 110 x 3, 125 x 1 (75%, 85%, 95% 1 RM respectively)

BW Dip - 1 x 15, 1 x 15, 1 x 15, 1 x 12, 1 x 11 = 68 total (next goal is 75 total) - regressed 3 reps from last week on the last 2 sets.

BW Chin-up - 1 x 5, 1 x 4, 1 x 4, 1 x 4, 1 x 4, 1 x 3 = 24 total (next goal is 25 total)


#9

Workout #10, Week #3, Cycle 1 - Wednesday, June 11th

Deadlift - 235 x 5, 265 x 3, 295 x 2 (75%, 85%, 95% 1 RM respectively)

DB straight-legged (Romanian) deadlift (65 lbs) - 5 x 12 = 60 total

Hanging Leg Raise - 50 total

Conditioning:
TUE 06/10 - 5 mile hike through Wichita Mts near Lawton, OK

WED 06/11 - 3.2 mile fasted, brisk walk at 14:30/mile early AM.


#10

Workout #11, Week #3, Cycle 1 - Thursday, June 12th

Bench Press - 135 x 5, 150 x 3, 170 x 2 (75%, 85%, 95% 1 RM respectively).

DB Bench Press (45 lbs) - 4 x 15, 1 x 12 = 72 total

DB rows (60 lbs) - 5 x 10 = 50 total

Conditioning Work - rock climbing (indoors) OKC - 2 hrs


#11

Workout #12, Week #3, Cycle 1 - Friday, June 13th

Squat - 215 x 5, 245 x 3, 275 x 2 (75%, 85%, 95% 1 RM respectively).

Leg Press (450 lbs) - 4 x 10, 1 x 8 = 48 total

Leg Curls - 120 x 1 x 10; 140 x 4 x 10 = 50 total

Conditioning Work - fasted HIIT/sprinting early AM, 3.08 miles total @ 9:06/mi


#12

Having been on the road for over a week now, I just did the regular 5/3/1 deload week lifts and skipped the assistance work due to time constraints.

Overhead Press - 1 x 5 x 55 lbs, 1 x 5 x 65 lbs, 1 x 14 x 80 lbs (40%, 50%, 60% 1 RM respectively)

Deadlift - 1 x 5 x 125 lbs, 1 x 5 x 155 lbs, 1 x 22 x 190 lbs (40%, 50%, 60% 1 RM respectively)

Bench Press - 1 x 5 x 70 lbs, 1 x 5 x 90 lbs, 1 x 30 x 105 lbs (40%, 50%, 60% 1 RM respectively)

Squat - 1 x 5 x 115 lbs, 1 x 5 x 145 lbs, 1 x 10 x 175 lbs (40%, 50%, 60% 1 RM respectively)

  • I felt physically ill doing the squat workout and was running on way too little sleep, so I do believe this is well below what I would be capable of doing on a peak day - should’ve been able to crank out no less than 20 reps and not happy about this one at all.

#13

Workout #17, Week #5, Cycle II - Monday (06/23)

Standing Shoulder press - 90 x 5, 105 x 5, 115 x 5 (65%, 75%, 85% 1 RM respectively)

Dips (body weight) - 1 x 15, 1 x 15, 1 x 15, 1 x 12, 1 x 13 = 70 total (next goal is 75 total)

Chin-up (body weight, no kipping) - 1 x 5, 1 x 5, 1 x 4, 1 x 4, 1 x 4, 1 x 4 = 26 total (next goal is 5 x 5)

Conditioning - 3 mile brisk walk, fasted, before breakfast, avg. 15:16/mile


#14

Workout #18, Week #5, Cycle II - Tuesday (06/24)

Deadlift - 210 x 5, 240 x 5, 275 x 7 (65%, 75%, 85% 1 RM respectively)

DB Romanian Deadlift - 5 x 12 x 65 lbs (moving up to 75lb DB next week, will work up to 5 x 12 x 75 lbs)

Hanging Leg Raise (body weight) - 1 x 12, 1 x 9, 1 x 8, 1 x 7, 1 x 8 = 44 total (would like to break at least 50 reps with no more than 5 consecutive sets, no rests, pauses, etc.)

Conditioning - 2.90 mile brisk walk, fasted, before breakfast, avg. 15:25/mile


#15

Workout #19, Week #5, Cycle II - Thursday (06/26)

Barbell Bench Press - 120 x 5, 140 x 5, 160 x 12 (65%, 75%, 85% 1 RM respectively)

DB Flat Press (45 lbs) - 1 x 15, 1 x 15, 1 x 15, 1 x 13, 1 x 9 = 67 total; the goal here is to hit 5 x 15 x 45 lbs then move up to 50 lbs and work towards 5 x 15 at that weight.

One arm DB Row (65 lbs) - 5 x 10 = 50 total each arm; will heretofore progress to 75 lbs and work up to 5 x 10 at that weight.

Conditioning - 2.93 mile brisk walk, fasted, before breakfast, avg. 15:08 MIN/MI @ just slightly under 45 minutes for the session.

**Strength was down today on the DB press assistance lifts (did 72 total last time) and the BB bench, possibly due to borderline keto diet and reduced k/cal restrictions. I was pleased with the DB row assistance exercises, however.


#16

Workout #20, Week #6, Cycle II - Tuesday (07/01)

Barbell Squat - 195 x 5, 225 x 5, 255 x 3 (65%, 75%. 85% 1 RM respectively)

Seated cable machine leg press - 120 x 5 x 15

Seated cable machine leg curl - 120 x 5 x 10

My only source of angst from today was the last set of squat at 255 lbs. This lift sucked today, and I’m not 100% certain why. I was hoping to get no less than 7-8 reps, but it was true failure after the third.


#17

Im in.

Sounds like we have similar dimensions and measurements. And obviously I am interested in you recent nutritional changes.
Any chance you could log a typical days food? Do you eat the same every day or do you change your food daily? Supplements?

tweet


#18

Here’s a log for today so far (see attached image). For dinner I have some sirloin steaks thawing and I am going to have a side of broccoli and cauliflower (steamed). I am subtracting fiber from daily carb counts.

[quote]theBird wrote:
Im in.

Sounds like we have similar dimensions and measurements. And obviously I am interested in you recent nutritional changes.
Any chance you could log a typical days food? Do you eat the same every day or do you change your food daily? Supplements?
tweet[/quote]

Yep, I use Livestrong’s MyPlate. I log meticulously unless I am on the road storm chasing. In that case, I usually bring some food, and when I eat restaurants, I have a good general idea of what macros are, since I tend to eat a sit down joints and opt for 1-2 palm sized portions of a protein (e.g., chicken, beef, or fish) and 2-3 fist sized portions of veggies or low glycemic fruit + side salad with olive oil and vinegar for dressing. I generally bring a cooler and stock avocados, nuts, beef jerky, natural peanut butter, veggies, hummus, hard boiled eggs, and some cold chicken breasts.

Supplements are as follows:
Green Superfood, pro-biotic 3x/day (85 billion cultures), and fish oil, besides the creatine and BCAAs stipulated in the Get Shredded Plan.

I don’t eat the same foods day in and day out, but within a typical week I probably cycle meals several times.


#19

Here’s another full day full log. I was a tad on the lesser end of calories for the day, so I stay within the 100-200 calorie per day allotment that JB recommends. On other days I might end up closer to 2000 calories, so it usually balances out each week.


#20

Workout #21, Week #6, Cycle II - Wednesday (07/02)

Standing Shoulder (OH) Press - 95 x 3, 110 x 3, 125 x 2, 1 (70%, 80%. 90% 1 RM respectively)

BW Dip - 5 x 15 = 75 total

BW Chin-ups - 2 x 5, 2 x 4, 3 x 3, 1 x 2, 1 x 1 = 30 total