T Nation

Mike's 5/3/1 Log


#1

I’m not new to the site but I haven’t kept a log online in years. I’m just getting back into training and figured I’d keep one here and post videos, if possible, to keep me honest.

I’m 30 years old, and a skinny fat 195 pound bastard. I’m not strong and my conditioning level is shit. I did some one rep maxes and wrote out the first month’s training with 90% of those for my training max and the weights were to heavy, so I dialed it back to numbers that I knew I could hit easily and took 90% of that.

Training maxes are as follows

deadlift:315
OHP: 115
squats:275
bench press:185

I’d like to do some form of conditioning 5-6 days a week, 2-3 days hard and 2-3 days light, for no other reason but to improve health and drop some fat. I will most likely walk with a weighted vest and do sprints to accomplish this. If I find that this is affecting my time in the weight room, it will be dialed back.

Nutrition is something I suck at. I tend to under eat because I generally just don’t require much to get through the day. If I wasn’t training, I could eat twice a day with a small snack and do just fine. I’m going to strive for 4 meals a day including eggs, potatoes, rice, beans, ground turkey or beef, peanut butter and jelly for a snack, milk, etc.

I don’t have any specific goals in mind as of now. I am going to run the program with bodyweight assistance until the end of the year and reassess from there.


#2

6/11/17

deadlifts

I did a few warmup sets followed by
220x3
250x3
285x10
135x10x5

I was going to do some hanging leg raises for abs but the bar I have is too low. It’s 6.5 feet up and my feet hit the floor.


#3

#4

6-12-17

ohp

warmup
80x3
90x3
105x10
60x10x5

pullups
5,5,4,4,4,4,3,3,2,2,2


#5

6/14/17

squats

warmup
195x3
220x3
250x8
115x10x5


#6

6-15-17

bench press

warmup
130x3
150x3
165x8

barbell rows
95x10x11




#7

6-18-17

deadlifts

warmup
205x5
235x5
270x15
185x5x5

I didn’t feel like doing 5x10 after my set with 270




#8

6-20-17

overhead press

warmup
75x5
85x5
100x15
60x10x5

pullups
11x3



#9

6-21-17

squats

warmup
180x5
205x5
235x15
185x5x5




#10

In for progress.


#11

6-22-17

bench press

warmup
120x5
140x5
155x13 (fail-going for 15)
85x10x5

barbell rows
95x10x11




#12

6-25-17

deadlift

warmup
235x5
270x3
300x10
235x5x5




#13

what?


#14

You have a great home gym setup.

Don’t forget to rotate Pantera albums to avoid accommodation!


#15

6-26-17

ohp

warmup
85x5
100x3
110x11
65x10x5

pullups
4,4,4,4,4,4,3,3,3,3,3




#16

I’m a simple man. I rotate between slayer, hatebreed, and pantera…not much else… I need to find new music but I fear change.


#17

6-28-17

squats

felt like shit today. got in everything I intended to but damn was I tired.

warmup
205x5
235x3
260x14
205x5x5




#18

6-30-17

didn’t want to train today. forced myself to anyway. Iv’e had a shit week. Combine that with lack of sleep and more stress than usual and it’s made my desire to train very low. Today was benh press to make up for not doing it yesterday.

bench press

warmup
140x5
155x3
175x8
140x5x5

barbell rows
95x10x11



I’m going to add in either more assistance or conditioning next cycle starting Tuesday. I want to ease into all of this at the beginning and save the crazy shit for when I have a solid foundation. If I do too much too soon, I will quit like a bitch and start over in January or something.


#19

wave 2

7-2-17

deadlifts
230x3
260x3
295x10
230x5x5

circuit

pullups/pushups/situps
3x5

Not exactly the most impressive assistance addition but I’m taking everything slow. I’ll increase sets/reps as needed later and swap out movements as well. I’d rather start off doing too little than too much.




#20

7-3-17

ohp

warmup
85x3
59x3
110x11 (I wanted 12…shit happens)
85x5x5

pullups
11x3

circuit
pullups:3x3
pushups:3x5
situps:3x5