T Nation

Just Another 5/3/1 Training Log


Last June, I decided to lift weights. I was on Zyprexa, some cool antipsychotic for bipolar people (I'm bipolar), and that stuff made me gain weight so freaking rapidly. I'm 5'8" and I went from 130lb to 170lb in like a month. Bench press went from 175 to 235. Deadlift from 275 to 365. Squat from 185 to 295. This was all in the month of June. Fun times lol. I like noob gains.

Then, some annoying insanity happened and an alternate personality and other crap.

My stats are back to this now:
Bench = 205
Squat = 225
Deadlift = 315

I just started the 5/3/1 program today, and I hope to make some fun gains again. I call them noob gains because I feel like I progress the quickest during the noob stage (I'm such an inconsistent lifter). I went from 130lb to 142lb in a week of doing some random lifting.

Today's workout:

Military press: 5 reps of 75lb, 5 reps of 85lb, 8 reps of 95lb
Dips: 5 sets of 10 reps
Dumbbell Rows: 12 reps of 70lb, 10 reps of 75lb, 12 reps of 80lb
Upright rows: 3 sets of 15 reps of 75lb

[I think I need to lower my weights. I was repping till failure, and I know I'm not supposed to do that.]

EDIT: I am stupid. I thought beginner gains would be a part of this log and my progress, but doing some reading, I quickly found out that there shall be no such thing as that. I suppose steady progress shall keep me going.


Today’s workout:

Deadlift: 5 reps of 235, 5 reps of 245, 3 reps of 265 (I was supposed to 5, but I failed), and a few reps of 245.
Lunges [with back foot on bench] : 3 sets of 6 reps with a 40lb dumbbell
Hanging Ab Raises: 3 sets of 16

Then a “mile” on an elliptical. My cardio is so terrible.


Bench Day

Warm up: push ups (idk how many)

Bench: 125x5, 140x5, 160x5
135x8, 115x8, 115x8, 95x8

DB Rows: 55x10, 55x10, 70x8, 90x5, 105x3


Ripped my hand open deadlifting yesterday. I’m gonna need to take a break. I hit 335 doing sumos.


Warm up with 135, didn’t count how many reps, only did a few

Straight-Leg Deadlifts:

Few reps of one-arm deadlifts with 135

Leg-extensions/Hamstring-curls, a few sets of 5, a few singles for fun

3x8 sit-up machine

Close-grip Bench Press:


Since I took about a week off for no reason, I decided to do all 4 major lifts of the 5/3/1 week 2 schedule.

[i don’t remember what i did exactly for the warm-ups]

Press: 75x3, 85x3, 95x5
Squat: 145x3, 165x3, 185x3
Bench: 135x3, 150x3, 170x5
Deadlift: 215x3, 245x3, 275x3

Then I did 4 sets of about a dozen reps of hanging leg raises.


Today’s workout:

Squat: warm-up with 95lb, 135x5, 155x5, 175x(5 or 6), [115x10]x5
Deadlift: 185x5, 215x5, 245x5, [165x10]x5
Bench press: warm-up with 95lb, 125x5, 145x5, 165x6, [95x10]x5
Press: 65x5, 75x5, 85x5, [45x10]x5
Kroc rows: 60x8, 90x4, 90x4
Cable Pull-downs: [120x(5-8)]x3
Seated rows on Hammer Strength Machine: 40x8, 60x5, 80x4
Hanging Leg Raises: 3 sets of a bunch of reps (I didn’t count. It was probably around 20 each)
Pallof Press: 10 second holds with [12.5, 17.5, 22.5]

This all took me like 2.5 - 3 hours. Now it’s time to eat!!!


Today’s workout:

Squat: [145, 165, 185]x3, 5x[95x10]
Deadlift: [215, 245, 275]x3, 5x[135x10]
Press: [85, 95, 105]x3, 5x[45x10]
Bench press: [135, 155, 175]x3, 5x[95x10]

5 sets of pull-ups
[Bicep curls (1 set of reverse 21’s), Reverse-grip curls (1 set of 7 reps)] with 45lb EZ-curl barbell
Wide-grip Upright Rows: 3x[45x3]
Shrugs: 3 sets of about a dozen reps, 135lb


Today’s workout:

Squat: [145, 165, 185]x3, 5x[95x10]
Deadlift: [215, 245, 275]x3, 5x[135x10]
Press: [85, 95, 105]x3, 5x[45x10]
Bench press: [135, 155, 175]x3, 5x[95x10]

5 sets of pull-ups
[Bicep curls (1 set of reverse 21’s), Reverse-grip curls (1 set of 7 reps)] with 45lb EZ-curl barbell
Wide-grip Upright Rows: 3x[45x3]
Shrugs: 3 sets of about a dozen reps, 135lb


Today’s workout lasted forever

5, 3, 1+, [3x8]
Squat: 155, 175, 195, 135
Deadlift: 215, 245, 275, 185
Bench: 145, 165, 185, 135
Press: 85, 95, 105, 65

Assistance work:
Leg Extensions
Kroc Rows
Leg Raises
Wide-grip Upright Rows
Preacher Curls
Hamstring Curls

Also, I weighed myself. 152lb today.


5, 5, 5+, 3x8:
Squat: 135, 155, 175, 135
Deadlift: 185, 215, 245, 185
Bench: 135, 145, 165, 135
Press: 75, 85, 95, 65

Assistance work:
Dumbbell Rows
Leg Raises
Wide-Grip Upright Rows
Dumbbell curls


Bench press: 135x3, 155x3, 175x3
Squat: 135x4, 155x3, 185x3, 225x1, 245x1, 265x1
Deadlift: 225x3, 245x3, 275x2, 295x1, 315x1, 335xFail
Press: 45x3, 85x3, 95x3, 105x3, 115x1, 125x1
Incline bench: [135x3]x4
Pull-downs: [120x~5]x3
Pull-ups: 3x3
Skull crushers: [60x(5-8)]x4
Leg raises: 3 sets
Shrugs: 5 sets
Reverse 21 curls: 45lb, 2 sets
Seated calf raises: 2 sets
Standing calf raises: 2 sets
Preacher curls: 2 sets


Squat: 185x5, 205x3, 225x2, [135x8]x3
Deadlift: 215x5, 245x3, 275x1, [185x8]x3
Bench: 145x5, 165x3, 185x2, [135x8]x3
Press: 85x5, 95x3, 105x1, [65x8]x3
Hanging Leg Raises/Knee Raises: 6 sets of [idk how many] reps


I haven’t updated this in a while…

Yesterday I just did a bunch of rowing and other pulling stuff.
Today, I did the following:

Squat: 175x3, 195x3, 215x3
Deadlift: 225x3, 235x3, 265x8
Press: 85x3, 95x3, 105x6
Bench Press: 135x3, 155x3, 175x3, 205x1, 225x1, 225x1
Incline Bench Press: 135x8, 185xFail, 135x8

Dumbbell Curls: a bunch
Barbell 21s: 40x1
Reverse 21s with overhand grip: 40x1
2 sets of preacher curls

20-30lb dumbbells, lateral/forward/backward raises: a bunch


I was bored, so I decided to just lift for fun.

I attempted all my maxes (not training maxes) today for the bench press, squat, and deadlift. I did a bunch of singles to work my way up to my maxes.

Deadlift was 315. I failed the 335 attempt because my grip sucks and i dropped the weight at the top.
Squat was 275.
Bench press was 225, and it was easy. I didn’t have a spotter, so I didn’t do any more weight than that.

Then I just did a bunch of random crap because it was fun at the time. Lots of rows. I like rows for some reason.


Squats: 185x5, 205x3, 225x(4-6, idk), 135(5 sets of 10)
Press: 85x5, 95x3, 105x4, 45(5 sets of 10)

Then a bunch of random crap:
-leg extensions
-hamstring curls
-Wide grip upright rows with around 80lb
-40lb easy-curl barbell, 21s, reverse 21s, reverse grip 21s, reverse grip reverse 21s
-dumbbell curls
-preacher curls
-pulley rope push-downs
-pulley rope behind-the-back lateral raises
-machine reverse flyes
-dumbbell reverse flyes
-dumbbell forward/lateral raises
-leg raises


Deadlifts: 215x5, 245x3, 275x4, (185x10)x5
Bench: 155x5, 175x3, 195x3, (115x10)x5
Dumbbell rows: 70x8, (105x4)x3
Wide-Grip Upright rows: (60x[~14])x[~8]

Then a crap ton of more assistance stuff. took forever


Whatever I remember this past week has been this:

Squats: 165x5, 195x5, 215x5, (155x10)x5
Press: 75x5, 85x5, 95x5, (65x10)x5
Deadlifts: 225x5, 245x5, 265x5, bunch of joker sets, 225x8
Bench press: 155x3, 175x3, 195x3, (135x10)x5
Squats: 175x3, 205x3, 225x3, (135x10)x5

Rowing yesterday, leg curls today, each 5 sets of 10


Military Press: warm-up with 45 then 65, 85x3, 95x3, 105x3, 125x1, 135x3, (85x10)x4, 65x10
Wide-grip upright rows: (80x~10)x5
Dumbbell rows: 80x6, 105x5, 105x4
Wide-grip pull-downs: 115 x 30 total reps


Sumo Deadlifts: 135x10, 225x3, 245x3, 275x3, 315x1, 335x1, 365x1, (225x10)x5
5 sets of hanging leg raises
3 sets of 10 reps of 130lb pull-downs