T Nation

Just Make It Fast, Loud and Rude. Rattlehead.


First log here, so excuse me if i'm not sure of the norm in regards to content and layout.

Age - 21
Height - 6 Foot 1
Weight - 166lbs
BF% - No idea, look at my pics and decide.

Training history wise, i've done 5/3/1 for the majority of my 4 years training except for the first year of fucking around and 6 months out due to being injured. During the majority of time on my last diet I trained mountain dog style now I am attempting to mix the two.

Best Lifts ORM (Circa 2011 Pre Injury)

Dead - 187.5k
Squat - 162.5k
Bench - 122.5k
M Press - 80k

Current LIfts ORM

Dead - 140k
Front Squat - 90k
Bench - 105k
M Press - 67.5k (estimated)


1) Get to 185lbs or above by 2014 whilst staying as lean as possible as this was my weight before I dieted and was chubby.
2) Get Dead up to 180k by 2014.
3) Get Front Squat up to 110-115k by 2014.
4) Bench 140k by 2015.
5) Get M Press back up to 80k by 2014.
6) Avoid aggravating disc at all costs.

I am currently natural, will probably stay that way until i'm 25. Longterm goal of looking like Arnold :smiley:

Current Split

M Press 5/3/1 & Mountain Dog Shoulders
Dead 5/3/1 & Mountain Dog Back
Bench 5/3/1 & Moutain Dog Chest
Front Squat 5/3/1 & Mountain Dog Legs

Rest days are taken when needed and I do at least 3 sessions of fasted cardio a week.


12/6/2013 - Arms

SUPERSET 1 (Tricep Pushdowns/Incline curls)

Light Band - 20 reps x 2 sets/ 10k's - 12 reps x 2 sets
Medium band - 15 reps x 2 sets/ 10k's - 10 reps x 2 sets
Heavy Band - 12 reps x 2 sets/ 12.5k's - 8 reps x 2 sets

did light band pushdowns to failure after every set of Heavy Band

SUPERSET 2 ( Swiss Bar CGBP/Hammer curls)

40k - 15, 12, 15 reps/ 12.5k's - 10 reps x 3 sets

SUPERSET 3 ( Overhead Extensions/ Barbell curls)

25k - 15 reps / 20k - 15 reps
27.5k - 15 reps / 25k - 12 reps
27.5k - 15 reps/ 30k - 10 reps

did light band pushdowns to failure after every set of extensions


In for awesomeness!


Yup so awesome that I seem to have fucked my shoulder already lol.

They were tight yesterday cause I did a lot of incline benching the day before but reaching for a frying pan last night seems to have crushed it.

Hope to god it gets better, got legs to do this afternoon and I dread to think what clean grip front squats will do to it.


Ouch thats too bad, but hope for your sake that it heals up quick.

Perhaps a day or two off the weights might help?


Yeah will definitely be taking at least a day off before my m press workout next.

13/7/2013 Front Squat 5/3/1 & Legs

75% Training Max - 70k x 5
80% Training Max - 75k x 5
85% Training Max - 77.5k x 5 (PR for this bodyweight)

Hamstring Curls

Light Band - 5 sets of 25 reps

Skipped high rep squats cause my shoulder was killing me. Did walking lunges, stiff legged deadlifts and kettlebell swings outside for 10 mins.

Any tips on how to upload vids?


There we go, vid of the final set of heavy squats at 77.5k. 5 rep max PR.

Obviously feel free to critique form.


15/7/2013 M Press 5/3/1 & Shoulders

Shoulder is still feeling rough but I had to train today cause I'm away for the next two.

80% Training Max - 52.5k x 3
85% Training Max - 55k x 3
90% Training Max - 60k x 3

Was pissed because I wanted 4 or 5 on the 60k this week, but alas it was not meant to be this time

L Raises

4k - 3 sets of 20 reps

Swiss Bar Press

30k - 5 sets of 12 reps

Rear Delt Swings

4k - 2 sets of 25/15/10 reps

Went light and cut some movements out this week because of my shoulder




Can you elaborate? Are these a drop set? Rest pause? Partials?


Just full range of motion 25 reps, rest 10 secs, 15 reps, rest 10 secs and then 10 reps.



And yay videos!


Awwww yeaaaah.

You can see how weak I am lol.


In on this! Good luck with your goals Rattlehead. It's awesome to see you've planned so far ahead.


Thank you, I will most certainly need the luck!


18/7/2013 Deadlift 5/3/1 and Back

Been up since 6am, lower back was sore from traveling but hey its back day so you gotta love it!

Cut out shrugs & face pulls this week because I was so tired. Would normally have done some very high rep rows also.

80% Training Max - 102.5k x 3 reps
85% Training Max - 107.5k x 3 reps
90% Training Max - 115k x 5 reps

Could have went for more but I promised myself that if I were to do deadlifts again, since I did indeed promise my bid ridden self when my disc was beefed I would never do them again, I would never go past 5 reps.

One Armed BBell Rows

35k - 2 sets of 15 reps
40k - 2 sets of 12 reps
42.5k - 2 sets of 8 reps


8, 6 +2, 6+2 reps.


19/7/2013 Bench 5/3/1 and Chest

Getting pretty good at this video stuff :wink:.

As always, please don't hesistate to give any pointers regarding form etc.

80% Training Max - 85k x 3 reps
85% Training Max - 90k x 3 reps
90% Training Max - 95k x 3 reps

Incline Bench

60k - 3 sets of 8-10 reps
40k - 3 sets of 12-15 reps

DBell Bench

20k's - 3 sets of 12 reps

Bench Pushups

3 sets to failure

Tricep Pushdowns

Medium Band x 15 - 20 reps / Light band x failure - 3 sets


Looking bigger and bigger man.


Thanks, but I wish that was true lol.

The vids give you no where to hide.


The bench video isn't allowed in my country? Wtfffff