Muscle Building Log (5/3/1 training)

[quote]Goodfellow wrote:
Yeah I was just looking at a beginner strength program from dave tate as it goes, it’s 12 weeks long.

I’m going to start it on the upcoming week since it has a 3 week preparation period.

it’s pretty similar to ws4sb.

Right now I plan on doing that, doing something like ws4b, while maybe doing a body part split every now and then.[/quote]

See its the every now and then that bothers me !

Problem with the internet is that you have SO many programs, you can never progress as you keep changing programs !!!

Honestly man, pick ONE program STAY ON IT for 1 year DONT MOVE from it and THEN pick another.

I had 3 programs for 6 years

1_Strength
2_Str + Hypertrophy
3_ASsistance Excercises for major lifts

Only when i came here, i started DC which was a breath of fresh air but MOST of my gains came from 3 programs !!

You have done 3 in the last 2 WEEKS !

Look programs are meant to sell themselves, but you have to RESIST the urge to chop and change… choose ONE one which has been used ALOT by alot of people and stick with it.

Otherwise you will never go anywhere.

Alright. Well im definitely going to do this dave tate one.

Then after i’ll either do WS4SB or a body part split (for at least 12 weeks).

I just finished my first week of what I intitally said I’d do, it doesn’t feel right. I hate training quads & upper body on the same day for one, and I was fatigued on some exercises because they was last in the workout.

Otherwise i’d stick with it, I think it was a good wake up before I went into the dave tate one though.

Wheres the Dave Tate one ?

And how is the eating going ?

Yesterday I had:

6 eggs for breakfast, 2 servings porridge, 1 apple, 2 oranges.

Protein shake

Protein shake after training

1lb chicken & 1 cup of rice

2 Large Quarter pounders with cheese.

I woke up at 2pm, so…

Dave Tate program is on first post now. I won’t post specifics there since it was meant for the Precision Nutrition buyers, but I will be including everything I do personally in the log.

ok summary for today:

1 cup egg whites, 2 servings poridge, 1/2 cup blueberries

Shepard’s pie & beans

12oz chicken & 1 cup rice.

12oz steak & 1 cup pineapple

Mass shake:
2 scoops met-rx supreme whey
1 banana
1 tbsp almond butter.
1 M&S yogurt
2 cups of milk

Tomorrow I will have:

2 cups egg whites, 2 servings porridge, 1 cup blueberries

1 Mass shake:
2 scoops met-rx supreme whey
1 banana
1 tbsp almond butter.
1 M&S yogurt
2 cups of milk

12oz chicken, 1/2 cup macadamia nuts, 1/2 cup rice

1 Mass shake:
2 scoops met-rx supreme whey
1 banana
1 tbsp almond butter.
1 M&S yogurt
2 cups of milk

12oz salmon or steak, 1 cup pineapple

1 scoop met-rx supreme whey, 2 eggs, 1tbsp peanut butter.

Going to start taking some Alpha Male tomorrow.

Holy crap that was a big breakfast.

training today:

Deadlift:
2x5 w/ 60kg - worked up from bar to 60% of my 1RM

Leg press:
4x8 w/ 50kg a side

Weighted sit up:
4x8 w/ 20kg

Good mornings:
4x8 w/ 40kg

Chin up:
6, 5, 3

DB shrugs:
32.5kg for 3x10
25kg for 1x15

My arms are up in size by 1/2 an inch already. Looking promising!

Bench press:

Warm ups:
Bar x 25
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5
55kg x 3

Work sets: 60kg, 2 sets (3,3)

Dumbbell bench press:

Warm ups:
10kg DB’s x 20

Work sets: 20kg DB’s, 2 sets (9,6)

Bent-arm lateral raise:

Warm ups:
5kg DB’s x 20
7.5kg DB’s x 8

Work sets: 10kg DB’s, 3 sets (8,8,8)

Triceps pushdown:

#7 - 12
#10 - 5
#8 - 8

Dumbbell row:

Warm ups:
17.5kg DB’s x 20
25kg DB’s x 8

Work sets:
32.5kg DB’s, 2 sets (8,8)
25kg DB’s, 1 set (17)

12 mins free time: Put all the DB’s back on the racks.

Training today:

Back squat

warm up sets: 1x20: bar, 1x10: bar, 1x10: 40kg, 1x8: 45kg

work sets: 1x6: 55kg, 4x6: 60kg

Romanian deadlift

warm up sets: 1x10 bar, 1x8: 40kg

work sets: 2x8: 60kg, 1x7: 60kg

Weighted decline sit-up

work sets: 2x12: 20kg plate, 1x12+12: 20kg plate, bodyweight (dropset)

Chin ups

work sets: 1x6, 1x5, 1x3, 1x3 - all bodyweight

Triceps pushdown V bar

warm up sets: 1x30: #4

work sets: 2x15: #7, 1x12: #7, 1x8: #7 - 45sec-1min rest times.

I saw your post on the 5/3/1 thread, well if you jump in the 5/3/1 train you must follow it for a while, its a low steady Pr program, start with at least 10% off your 1 rep max.

The accessory stuff is up to you but if your goal is to gain weight ,you can just put a little more volume in it. Drink 3 shakes a days with milk and 3 good meals, you can also try something like the hour of power(see Defranco in the skinny cure roundtable article).

Also there a few log about the 5/3/1 ,(mine),the dudesabides, also check Philip Wylie log at badattitudegym…

Again stick with it, set Pr,if you bench 165, dont think about 225, think about 185 as your next target, a 20lbs increase on the bench is hells of a job.

Good luck!

If I were you I would do something real simple, like 5x5, eat a ton, and rest a ton. Eat clean but don’t obsess, as thousands of posts on here have said.

Diet lately has looked like this:

breakfast: 1 cup egg whites, 2 servings oatmeal, 1 cup blueberries

lunch/after training: 12oz chicken & 1 cup rice

dinner: 12oz red meat, 1/2 cup spinach, 2 whole eggs.

In between meals I have a mass shake:
2 servings supreme whey protein (met rx)
2 cups milk
1 banana
1 tablespoon almond butter
1 yogurt
handful of berries

Yesterday I was too wiped out to train, it was going to be a bodybuilding upper body day.

I think it was the culmination of all these things:

Max effort deadlifting & 5x6 heavy squats in the same week.
Only 6 hours sleep, my usual is 10.
Walking non-stop for 6-7 hours around london
Not enough vegetables in my diet.

Well, at least I don’t have DOMS in my legs which I would of had today if not for the walking. I feel nice and fresh today so it’s fine.

I’m going to start my 5/3/1 training 1 day earlier instead of going back in for my upper body day.

What are you doing? Are you doing 5/3/1, the beginner program or something else. I did the beginner program from EFS and it worked well.

I’m going to do 5/3/1 now. MY first 2 weeks of training was just random upper/lower stuff to get back into training.

I plan on doing it 4 days a week, if it burns me out ill do it 3 days a week and add in accessory work on an extra day for whatever I missed.

Heres what it’ll look like with the accessory work:

Military Press
Pull up
DB bench press
Dumbbell Row
Standing DB curl
Lying EZ bar triceps extension

Bench Press
Dumbbell row
Seated DB press
Pull up
Standing DB curl
Lying EZ bar triceps extension

Deadlift
leg curl
Leg press
Dumbbell shrug
Abs

Squat
Leg press
Leg curl
Dumbbell shrug

Abs

Right now I’m doing pull ups twice a week until I can do lots of them, I’ll be doing a couple reps short of failure & use a lot of sets for these

Other accessory work will be 4-5 x 10-15 reps.

First day of 5/3/1 training:

Military press: (based off of a max around 38kg)
warm up:
15kg x 15
15kg x 8
20kg x 6
25kg x 5

work sets:
27.5kg x 5 - easy
30kg x 5 - easy
32.5kg x 9 - could of done 1-2 more reps if I really went balls out but wendler said dont go to failure

Seated DB press:
warm up:
7.5kg x 10

work sets:
15kg: 10, 10, 8, 8

Chin ups:
work sets: 4,4,4,3,4,3,3,3

My right side is stronger and pulling up more than my left, not sure what to do about this.

Smith machine shrugs

4 sets, 20kg a side, 15 behind back and 15 in front each one.

dropped a 20kg on my toe to finish it off.

DB curls
12.5kg: 8, 10, 8

[u]Deadlift:[/u] (based off max of 100kg)
warm up sets:
bar x 20
40kg x 10
50kg x 8
60kg x 5

work sets:
75g x 5
80kg x 5
85kg x 5 (difficult, grip issues)

Muscle hang cleans
warm up sets:
bar x 8
30kg x 8

work sets:
40kg x 8, 6, 6, 6, 6

Weighted decline sit-ups
warm up sets:
bodyweight x 20

work sets:
20kg x 15, 15, 15