T Nation

My road to 1500


#1

Hey guys,

After months of half assing my training and getting no where I've decided to start logging my training to help keep me motivated!

Firstly a little history, I'm 29 years old and been training for around 4 years in total, I spent the first 3 years following a bodybuilding style split before injuring my shoulder (SLAP Lesion) this went undiagnosed / misdiagnosed for about 18 months before finally having surgery. I've been back training a little over a year now!

Stats:
Age: 29
Height: 5ft 10ins
Weight: 92kg / 202lbs

Squat 1RM: 225kg
Deadlift 1RM: 242.5kg
Bench 1RM: 140kg
Press 1RM: 82.5kg

5/3/1 with First Set Last, and Joker Sets if I'm feeling good! FSL capped at 10 reps.
I started a week ago so i'll log my 5s week in the following post!


#2

28-5-16
Press Day:

Agile 8 warmup
5x15 band pull aparts with supermini

2x8 @ 20kg
2x5 @ 30kg
1x3 @ 37.5kg

1x5 @ 47.5kg
1x5 @ 55kg
1x7 @ 62.5kg
1x5 @ 47.5kg

Assisstances:

4x5 Spoto Press
3x10 DB OHP
3x12 Neutral Grip Pulldowns
3x12 JM Press (working form on these atm)
3x12 Rear Delt Flys


#3

30-5-16
Deadlift Day:

Agile 8 warmup
5x15 band pull aparts with supermini

2x8 @ 60kg
2x5 @ 90kg
1x5 @ 110kg
1x3 @ 125kg

1x5 @ 135kg
1x5 @ 157.5kg
1x7 @ 177.5kg
1x10 @ 135kg

Assisstances:

3x8 Narrow Stance Low Box Squats
5x20 Standing Ab Curls
3x12 GHR
3x12 Hypers


#4

1-6-16
Bench Day:

Agile 8 warmup
5x15 band pull aparts with supermini

1x10 @ 20kg
2x8 @ 40kg
2x5 @ 60kg
1x3 @ 70kg

1x5 @ 77.5kg
1x5 @ 90kg
1x9 @ 100kg
1x10 @ 77.5kg

Assisstances:

3x10 DB Inc Bench
3x8 BB Rows
3x12 JM Press
3x12 Facepulls SS with Reverse Curls


#5

3-6-16
Squat Day:

Agile 8 warmup
5x15 band pull aparts with supermini

2x8 @ 20kg
1x8 @ 60kg
2x5 @ 90kg
1x3 @ 115kg

1x5 @ 125kg
1x5 @ 142.5kg
1x7 @ 162.5kg
1x3 @ 175kg Joker
1x3 @ 190kg Joker
1x6 @ 125kg

Assisstances:

3x10 Reverse Lunges off a step
3x10 Leg Press
5x20 Standing Ab Curls
3x12 GHR


#6

4-6-16
Press Day:

Agile 8 warmup
5x15 band pull aparts with supermini

2x8 @ 20kg
2x5 at 30kg
1x3 @ 40kg

1x3 @ 52.5kg
1x3 @ 60kg
1x5 @ 67.5kg
1x10 @ 52.5kg

Assisstances:

4x5 Spoto Press
3x10 DB OHP
3x12 Neutral Grip Pulldowns
3x12 JM Press
3x12 Rear Delt Flys


#7

6-6-16
Deadlift Day:

Agile 8 warmup
5x15 band pull aparts with supermini

1x10 @ 60kg
2x8 @ 90kg
1x5@ 110kg
1x5 @ 125kg
1x3 @ 135kg

1x3 @ 147.5kg
1x3 @ 167.5kg
1x6 @ 187.5kg
1x3 @ 200kg Joker
1x3 @ 210kg Joker
1x7 @ 147.5kg

Assisstances:

3x8 Narrow Stance Low Box Squats @ 135kg
5x20 Standing Ab Curls @ 40kg
3x12 GHR
3x12 45degree Hyper @BW + 12kg

Felt really good tonight so added a couple of Joker sets, felt strong and the weights flew up! had another rep or 2 in the tank on the 2nd set.


#8

8-6-16
Bench Day:

Agile 8
5x15 Band Pullaparts w supermini

2x10 @ 20kg
2x8 @ 40kg
1x5 @ 60kg
1x3 @ 75kg

1x3 @ 82.5kg
1x3 @ 95kg
1x6 @ 107.5kg
1x3 @ 115kg Joker
1x10 @ 82.5kg

Assisstances:

3x10 DB Inc Bench @ 42kg DBs
3x10 Close Grip Cable Rows @ 90kg
3x12 JM Press @ 45kg
3x12 Reverse Curls SS Facepulls @ 35kg / 50kg

Felt good tonight, managed a Joker set for a triple with 2.5kg under my training max, was very comfortable with a bit left in tank! Feels good to be making progress again :slight_smile:


#9

10-6-16
Squat Day:

Agile 8

1x10 @ 20kg
2x8 @ 60kg
2x5 @ 80kg
1x5 @ 100kg
1x3 @ 120kg

1x3 @ 135kg
1x3 @ 152.5kg
1x5 @ 172.5kg
1x3 @ 192.5kg Joker - Rep PR
1x1 @ 200kg Joker
1x6 @ 135kg

Assisstances:

3x10 Reverse Lunges off step w 14kg DBs
2x10 Leg Press @ 250kg
3x20 Standing Abs @ 40kg

The Squats tonight really destroyed me..... Did what I could afterwards but had to pussy out on some of the assisstance work!


#10

11-6-16
Military Day:

Shoulder mobility work

2x8 @ 20kg
2x5 @ 30kg
1x5 @ 40kg
1x3 @ 47.5kg

1x5 @ 55kg
1x3 @ 62.5kg
1x2 @ 70kg
1x10 @ 55kg

Feeling pretty garbage today, tweaked my elbow squatting yestersay so got in, did my reps and left!


#11

13-6-16
Deadlift Day:

Agile 8

2x8 @ 60kg
2x5 @ 100kg
2x5 @ 120kg
1x5 @ 135kg
1x3 @ 145kg

1x5 @ 157.5kg
1x3 @ 177.5kg
1x4 @ 197.5kg
1x1 @ 210kg Joker
1x1 @ 220kg Joker
1x7 @ 157.5kg

Assisstances:
3x8 Low Box Squats, Narrow Stance @ 135kg
5x20 Standing Ab Crunch @ 40kg
3x12 GHR @ BW
3x10 45 Degree Hypers @ BW + 12kg

Recorded my deadlifts today, apart from the FSL!


#12

Good job, can't wait to follow your training log.


#13

16-6-16
Bench Day:

RC work
4x20 Band Pullaparts with Mini

2x8 @ 20kg
2x8 @ 40kg
1x5 @ 60kg
1x5 @ 70kg
1x3 @ 80kg

1x5 @ 90kg
1x3 @ 100kg
1x3 @ 112.5kg
1x1 @ 117.5kg
1x1 @ 122.5kg
1x10 @ 90kg

Assisstances:

3x10 DB Inc Bench @ 40kg
3x12 CG Cable Rows @ 95kg
3x12 JM Press @ 32.5kg
3x12 BB Curl SS w Facepulls @ 32.5kg / 75kg

Fighting tonsilitis at the moment so not feeling amazing. Was supposed to train yesterday but I didn't feel up to it, feel slightly better now the antibiotics have started working!

Had to drop JM Press weight, ego was getting the better with me and compromising my form, felt them a lot more when I dropped down to 32.5kg and controlled the weight better!

@Benanything cheers bud, I'm just hoping things carry on as they've gone for the first cycle because I'm more than happy with my progress so far


#14

17-6-16
Squat Day:

Agile 8
4x15 Band Pullaparts w Mini

2x8 @ 20kg
1x5 @ 60kg
1x5 @ 80kg
1x5 @ 100kg
1x3 @ 120kg

1x5 @ 142.5kg
1x3 @ 162.5kg
1x3 @ 182.5kg
1x1 @ 192.5kg Joker
1x1 @ 202.5kg Joker
1x5 @ 142.5kg

Assisstances:

3x10 Reverse Lunges off step w 16kg DBs
3x10 Leg Press @ 250kg
3x20 Standing Ab Crunch @ 35kg

Well thats my first cycle over, and I'm pretty happy with how I've done! Changed a few assisstances around for the second cycle as I wasnt completely happy with them! Training Maxes increased, onwards and upwards to a bigger total! :smile:

My phone fell over on a couple of sets, so theres a bit of todays session missing


#15

19-6-16
Press Day:

RC Work
Band Pullaparts between Press warmups w Mini

1x8 @ 20kg
2x5 @ 30kg
2x5 @ 40kg
1x3 @ 45kg

1x5 @ 50kg
1x5 @ 57.5kg
1x7 @ 65kg
1x3 @ 70kg Joker
1x10 @ 50kg

DB OHP 3x10 @ 28kg DBs, 1x5 @ 36kg DBs
CG Pulldowns 12, 12, 12, 12, 8 @ 70kg
CG Bench 3x10 @ 70kg
Rear Flys 15, 15, 12 @ 10kg DBs
DB Curls 3x12 @ 12kg DBs


#16

20-6-16
Deadlifts.

Agile 8
4x20 band pullaparts w mini

1x8 @ 60kg
2x5 @ 90kg
2x5 @ 110kg
1x3 @ 120kg
1x3 @ 130kg

1x5 @ 140kg
1x5 @ 160kg
1x5 @ 182.5kg **
1x5 @ 200kg Joker
1x3 @ 215kg Joker

** Forgot this was a 5+ set, got to 5 and dumped the bar, sat down and realised I was supposed to do more haha, ah well!

Reverse lunges off step 3x10 @ 16kg DBs
Standing ab crunch 4x20 @ 35kg
45 degree back raise 3x12 w 12kg DB


#17

I'm sure that has happened to everyone doing 5/3/1 at one point or another. The last time I did that, I went fuck it and redid it, barely getting 5. But hey, you know what they say, 2 is better than 1. 2 sets of 5 instead of 1 set of 5? I'll take it.


#18

Haha yea I'm sure your right! I didn't really have any trouble hitting my 5, so I figured I'd just do a couple of joker sets.


#19

The way some of my friends run 531 is, they'll just do the minimum amount of reps required and do heavy jokers instead. Well, personally I don't run it that way cause I'd rather get the volume/work done which'll probably result in more long term progress.


#20

Thats how I see it too bud, Get the volume in with PR set and FSL, jokers are just a way to up the ante a bit if Im feeling good.... I dont program them in, or go to the gym expecting to do them!