T Nation

My Quest For Strength


#1

Hello and welcome to everyone who has made the effort to click on this log! I have decided to make a training log here on T-Nation in an attempt to glean some much-needed advice from older, more experienced lifters, and so that I have a place to record all my lifts and keep myself accountable. I’m 5’9”, 190 lbs., and I’m currently running 5/3/1 2x/ week template found in Beyond 5/3/1. I’m making phenomenal progress so far. I’m also doing shotput for the outdoor track season.

My PRs are as follows (all done on this program, by the way):

Squat: 260 x 10
Bench: 170 x 6
Deadlift: 280 x 10
Press: 100 x 10


#2

3/8/18

3’s Week — Day A

Squat

45 x 5
135 x 5
185 x 3
205 x 3
230 x 3
260 x 10
5 x 3 x 225 (dynamic work)

Deadlift

215 x 3
250 x 3
280 x 3

Prowler Push (done on artificial turf in gym)

165 x 10 yd
255 x 10 yd
345 x 10 yd
435 x 10 yd
525 x 10 yd (moved better than expected)
435 x 10 yd
345 x 10 yd (held back puke right around here)
255 x 10 yd
165 x 10 yd

Great workout today.

I have video of the 260 x 10 PR here, any advice is appreciated. I know I fucked up the unrack, haha.


#3

3/9/18

3’s Week – Day B

Bench

45 x 5
95 x 5
115 x 3
130 x 3
150 x 3
165 x 8 (PR!)
5 x 3 x 135

Press

75 x 3
85 x 3
100 x 3

Chins — 25

3 x 10 Hypers

Chins were slow. Have to get some more in before the day ends.


#4

3/12/18

3’s Week— Day C

Deadlift

135 x 5
165 x 5
200 x 3
230 x 3
265 x 3
300 x 9 – PR!
5 x 4 x 230

Squat

190 x 3
215 x 3
245 x 3


#5

@chris_ottawa @just_try_harder Here’s my log if you’d like to have a look. I did 5’s Week before I started this log.


#6

Also, here’s video of the 300 x 9 PR I pulled. Feel free to critique. I wasn’t letting go of that 9th rep.


#7

3/13/18

3’s Week — Day D

Press

45 x 5
60 x 5
70 x 3
80 x 3
90 x 3
105 x 10 — PR!
5 x 3 x 85

First time I PRd my Press in just under two months. Bench triples, Chin-ups, and Shotput Work coming later.

EDIT: Adding more work.

Bench

120 x 3
140 x 3
160 x 3

Power Clean

115 x 1
135 x 1
145 x 1

These were easy, was just messing around here.

–a bunch of BS work with dumbbells and bands for “sport-specific assistance”.

Chins – 50

These are a killer the day after heavy pulls. I had to do sets of 5 over the course of my morning and afternoon lifting.


#8

Just wanted to share this little snippet from the 2018 Arnold Classic because I thought it was pretty badass.


#9

3/15/18

Power Clean

45 x 5
95 x 3
115 x 2
135 x 1
155 x 1
175 x 1 – PR!

Tried to clean 185 and then 180 about 5 times each, that was NOT happening today.

Power Clean + Push Press

135 x 1 + 5
145 x 1 + 1
125 x 1 + 5
135 x 1 + 3
135 x 1 + 2

Explosive stuff done today. Shotput work coming later.

EDIT: No practice today. Also, forgot to add Front Squats @175 x 5 after I cleaned the weight.


#10

Tried to do a 5/3/1 workout today, it just wasn’t happening. WIll retry on Monday.

3/19/18

5/3/1 — Day A

Squat

45 x 5
135 x 5
175 x 3
215 x 5
245 x 3
275 x 3

Prowler Work

315 x 5 runs (10 yd)
405 x 1
500 x 1
405 x 1
315 x 1
225 x 1
135 x 1
Empty Prowler x 1


#11

Hey, so I have a programming question. Unfortunately, for the majority of the week I will no longer have access to a squat rack, Prowler, or trap bar (and sometimes I have no access whatsoever to any of them, depending on whether or not I am able to use the football weight room or get to my normal gym). My time is also very limited (30-45 min.) in the mornings, which happens to be the only time I can train because of studies/life responsibilities. However, I do have access to a barbell, plates, and a chin-up bar + dip station. I’m also looking to be able to do this 3x per week, on consecutive days if necessary.

With that being said, would this work?

Day A

5/3/1 Deadlift

  • 5 x 2 @70%

Day B

5/3/1 Press w/ Supersetted Chins (50 total w/ Weight Progression)

  • 5 x 5 @70%
  • 5 x 10 Dips w/ Weight Progression

Day C

5/3/1 Power Clean

  • 5 x 10 Power Curl w/ 5 lb. per week weight progression (coach mentioned these and said I should get them in there somehow)
  • 100 push-ups

I’d be deloading every 5th week (since if I was training 4x per week, I’d be deloading every 4th week). If this program works, I’ll be taking a deload week beginning on Monday, and I’ll start a new cycle the following Monday. Thanks in advance for your input guys.

@T3hPwnisher I know you know an awful lot about 5/3/1, so I’ll go out on a limb and assume that you’ll know how to help me out here, haha.

@lava2007 Another 5/3/1 enthusiast with more knowledge of the program than me lol. Any ideas on what I could tweak here?


#12

I appreciate you reaching out to me dude, but I’ve never trained in this style and couldn’t personally vouch for it one way or the other. You gotta do what you gotta do with the situation you are in; make the most of it.


#13

Understood man. I’ll try it for a cycle or two and see how it goes.


#14

3/19/18

High-Intensity Deload: Deadlift

Bar x 10
135 x 5
185 x 3
225 x 3
275 x 3
330 x 1

5 x 10 Hypers

Defranco Agile 8 (damn, foam rolling hurts)


#15

Well, I started my weightlifting journey 6 months ago today. The progress I’ve made so far has been pretty amazing, and now the real work begins.

Squat: 135 x 5 x 5 --> 260 x 10
Deadlift: 185 x 5 --> 300 x 9
Press: 100-ish --> 105 x 10
Bench: 105-ish x 5–> 165 x 8

I also went from 155 lbs. to a solid 190-195 lbs. at 5’9"–5’10".


#16

3/20/18

High-Intensity Deload: Press

45 x 5
65 x 5
75 x 3
85 x 3
100 x 1
115 x 1
135 x 1 (figured I’d go for a plate)
145 x 0 (got it halfway up)

25 Chins

5 x 10 Curls @70 lbs.

EDIT: Adding Shotput Work

  • jumps, drills, stretches, throws

#17

3/21/18

High-Intensity Deload: Clean

Bar x 5
95 x 3
115 x 3
135 x 3
160 x 1

Jim’s Prowler Challenge: 500

Hardest thing I’ve ever done in a workout. But it got done. Feeling like a badass, haha.


#18

Well, this weekend sucked. Lots of labor, on my feet all day. Even though it’s been like that for the last 4 months (ever since my dad and I started redoing our kitchen), I haven’t been able to eat nearly enough + I don’t sleep nearly enough during the week, and it’s finally catching up to me.

I pulled 330 on my Deload Week and it felt pretty good, and today 345 was a maximal effort. Now, this poses a question that I think @T3hPwnisher may be able to answer (sorry to keep bothering you, man)…should I just add 10 pounds to my previous TM of 330 lbs. and work from there for my next cycle? Or should I retest my DL sometime this week after I get some food in my body? Thanks.

Deadlift TM Day

135 x 5
225 x 3
270 x 2
315 x 1
345 x 1


#19

I’m a little confused. You pulled 330 on a deload week, but 330 was also your TM, and also you pulled 345 for some reason?


#20

Yes. Since I didn’t get the chance to finish a full cycle (no squat rack), I used Jim’s High-Intensity Deload, where you work up to and pull your TM for a single. Now, since I have to get a TM for front squats, I figured that I might as well retest my training maxes for Deadlift and Press. Today, I was going to retest my TM for deadlift, but I found that I was too fatigued to do so. I was going to work up to a max single so I could recalculate my training max from that, but found that I was too fatigued to do so. Therefore, my question is, should I try to retest my Deadlift Training Max another day this week? Or should I simply add 10 pounds to my previous Deadlift Training Max of 330? I only ask this question because I never got to finish the 5/3/1 week of my cycle.