Here's the start of my training log. I'm doing this to help keep me accountable.
I'm 6'2, 190 lbs, 28 year old male.. I'm a beginning weightlifter. I did competitive swimming throughout high school and college (D3) and focused on sprint freestyle. I now know that the "weightlifting" I did for swimming wasn't very effective. I didn't do any squats or deadlifts until a year ago when I started 5/3/1.
I don't do any competitive sports now. I'm going to start doing some occasional masters swim meets, and in the next year or so do some powerlifting meets.
Goal: To get stronger, bigger, and faster while staying lean. I'd like all of my main lifts to go up while keeping my waistline constant. I'm not going to nitpick about ab definition all the time, but I don't see the point of getting stronger if I also get fatter. I'm focusing on strength training primarily, while doing some conditioning, running, and swimming as well.
I haven't maxed out my main lifts. I plan to do that within a month, but for now here are my current best lifts:
OHP: 120 lb x 5 (140 lb estimated 1RM)
Deadlift: 275 lb x 11 (376 lb estimated 1RM). I've also done 325 lb x 7.
Bench: 195 lb x 7 (240 lb estimated 1RM)
Squat: 215 lb x 9 (179 lb estimated 1RM). I've also done 225 lb x 7.
Here's an example schedule of what I do in a week:
Sunday: 5/3/1 OHP
Monday: Conditioning for 30 minutes
Tuesday: 5/3/1 Deadlift
Thursday: 5/3/1 Bench
Friday: Master's swim practice for 1.5 hours. Mostly acts as a nice active recovery workout.
Saturday: 5/3/1 Squat
For nutrition, I eat 200 grams of protein a day. 3 meals a day. I cycle carbs a little bit with higher carb days on Deadlift and Squat days. I try to avoid carbs at dinner, but in practice that only happens 2 - 3 days a week.
I drink whey shakes pre and post workout. I just ordered some waxy maize that I plan to put in my shakes as well.
That's my wordy brain dump. Now it's time to get to work!