Are we related?
Just noticed your screen name and decided to read through your log. 5/3/1 is a great program and with a proper diet you should get those gains you’re wanting.
You seem to be doing a lot of conditioning, how is the scale reflecting your progress? I ask because 3 meals a day and only 200g’s of protein @ 190’s seems on the low side.
Lots of hard work, good job.
Hey dday, thanks for the comment. I’m not familiar with any family in Missouri. There could be a distant relationship though.
Your feedback is timely. I’m just about to post my less-than-great OHP workout from this morning.
My weight has been steady around 185 - 187 lbs for the past two months. That’s kind of what I was hoping to do for the short-term. Last year I did an extreme bulking phase where I went from 169 lbs to 221 lbs in 6 months! It was a lot of fat, but I did get a lot stronger. That ended this past February, and then I cut for three months after that down to my current weight. My lifts stalled while I did that. So I then felt like I should just maintain weight for a bit and try to get stronger while not moving the scale much. Since then my deadlifts and squats have been great, bench average, but my press has been disappointing.
Your post is a good reminder that now might be a good time to slowly start increasing the calories. I think I’ll add a second daytime meal of chicken to bump up the cals and protein.
The conditioning does sound like a lot when I read through it, but it doesn’t feel like much. The running race I did recently did kill me, but I feel like I recover easily from the other stuff since it’s low intensity. It does burn calories though, so that’s another reason to eat more.
Thanks for stopping by my log!
Thursday, July 21st 2011
OHP 3/3/3
90 lb x 3
110 lb x 3
115 lb x 1
This last set was disappointing. My form was off or something and I only got one rep of 115, and that was pretty hard. OHP is a weak point of mine.
OHP Assistance
65 lb x 10
65 lb x 10
65 lb x 10
65 lb x 10
65 lb x 10
Pullups (bodyweight)
11 wide-grip pullups
8 wide-grip pullups
6 wide-grip pullups
5 wide-grip pullups
(30 total pullups)
Bicep Curls (Barbell)
55 lb x 10
55 lb x 10
55 lb x 10
60 lb x 10
60 lb x 10
Saturday, July 23rd
Deadlift 3/3/3
255 lb x 3
290 lb x 3
325 lb x 7 (New PR)
Deadlift Assistance
185 lb x 10
185 lb x 10
185 lb x 10
185 lb x 10
Monday, July 25th, 2011
Bench Press 3/3/3
140 lb x 3
160 lb x 3
180 lb x 6
Bench Press Assistance
145 lb x 10
145 lb x 10
145 lb x 10
145 lb x 8
135 lb x 10
DB Rows (combined weight of both dumbbells)
160 lb x 10
170 lb x 10
170 lb x 10
170 lb x 10
170 lb x 10
Tuesday, July 26th, 2011
Sandbag conditioning for 20 minutes.
60 lb bag
5 sets of:
5 turkish getups
5 cleans
5 presses
5 zercher squat
Wednesday, July 27th, 2011
Squat 3/3/3:
180 lb x 3
205 lb x 3
230 lb x 6
No assistance today. I’m doing a swim meet this weekend and I don’t want to be sore for it. It’s the first meet I’ve done in about 6 years so I don’t want to waste the opportunity.
The estimated 1RM total for this week was 893 lbs (Deadlift: 401 lb, Bench: 216 lb, Squat: 276 lb.) That’s my best estimated total ever, so it was a great week. Just gotta work on that bench.
Friday, September 9th, 2011
I took a hiatus from my program for about a month due to being busy with work.
I went back to the gym a couple times this week to just get back on track. Did squats and bench press this morning, peaking at 60% - 70% or so of my max. I’m going to start up on 5/3/1 again on Sunday.
Still doing one more warm-up week before starting a new cycle. Feeling much stronger again.
Tuesday, September 13th, 2011
Deadlift:
135 lb x 5
135 lb x 5
185 lb x 5
225 lb x 5
275 lb x 3
135 lb x 10
Felt good. I’ll hit this harder next week.
Thursday, September 15th, 2011
Bench Press:
135 lb x 5
145 lb x 5
165 lb x 5
135 lb x 10
DB Rows (combined weight):
110 lb x 10
110 lb x 10
110 lb x 10
135 lb x 10
135 lb x 10
Saturday, September 17th, 2011
Squat:
135 lb x 5
155 lb x 5
185 lb x 3
225 lb x 3
135 lb x 10
135 lb x 10
135 lb x 10
135 lb x 10
135 lb x 10
This felt great! I’m finally back.
Sunday September 18th, 2011
OHP (5/5/5) (dumbbells):
70 lb x 10
80 lb x 5
90 lb x 5
100 lb x 5
70 lb x 10
70 lb x 10
70 lb x 6
70 lb x 5
60 lb x 10
Pullups (wide grip):
10, 6, 5
Bicep Curls (dumbbells):
60 lb x 10
60 lb x 6
50 lb x 10
Tuesday, September 20th, 2011
Deadlift (5/5/5):
135 lb x 5
185 lb x 5
225 lb x 5
265 lb x 5
315 lb x 4
Thursday, September 22, 2011
Bench Press (5/5/5):
135 lb x 5
155 lb x 5
175 lb x 5
Bench Press Assistance:
145 lb x 10
145 lb x 10
145 lb x 7
135 lb x 9
135 lb x 10
DB Rows (combined weight):
160 lb x 10
160 lb x 10
160 lb x 10
160 lb x 10
160 lb x 10
Saturday, September 24th, 2011
Squats (5/5/5):
170 lb x 5
195 lb x 5
225 lb x 6
No assistance today. I was in a hurry.
Sunday, September 25th, 2011
Sandbag warmup (50 lb sandbag):
3 sets of (5 turkish getups, 5 cleans, 5 OHP, 5 zercher squats)
OHP (3/3/3):
85 lb x 3
105 lb x 3
115 lb x 6
OHP Assistance:
75 lb x 10
75 lb x 10
75 lb x 6
65 lb x 10
65 lb x 6
Pullups:
10, 6, 5, 3, 4
Barbell Curls:
55 lb x 10
65 lb x 6
65 lb x 4
45 lb x 15
60 lb x 10
Today was the first good OHP day I’ve had in a long time. It felt great. Good workout today.
Tuesday, September 27th, 2011
Deadlift (3/3/3):
260 lb x 3
295 lb x 3
330 lb x 4
Deadlift assistance:
155 lb x 10
155 lb x 10
155 lb x 10
155 lb x 10
155 lb x 10
Planks
Front: 60 seconds
Right: 30 seconds
Left: 30 seconds
Thursday, September 29th, 2011
Bench Press (3/3/3):
140 lb x 3
160 lb x 3
180 lb x 8
Bench Press Assistance:
145 lb x 10
145 lb x 10
145 lb x 6
135 lb x 10
135 lb x 7
DB Rows (combined weight):
170 lb x 10
170 lb x 10
170 lb x 10
170 lb x 10
170 lb x 10
Felt really good today. I feel like my bench press technique is getting a bit better every week.
October 1st, 2011
Squat (3/3/3):
180 lb x 3
205 lb x 3
230 lb x 3
Squat Assistance:
155 lb x 10
155 lb x 10
No time for full assistance work.
October 2nd, 2011
OHP (5/3/1):
95 lb x 5
110 lb x 3
120 lb x 3
OHP Assistance:
75 lb x 10
75 lb x 10
75 lb x 10
75 lb x 10
75 lb x 10
Pullups:
10, 8, 2
Biceps Curls (Barbell):
45 lb x 10
50 lb x 10
50 lb x 10
50 lb x 10
50 lb x 10
The OHP felt good again, and I really powered through the assistance work with that. My weight with curls was a bit lower, but I did the entire 5 sets of 10 in 5 minutes, so there was reduce rest time. I kind of liked doing curls that way, plus it saves time.