T Nation

My Strength Training Odyssey

I am 22 years old, 5 feet 8 inches tall, and weigh 220 pounds.

I am trying out 5/3/1 because I like the program’s simplicity, I am tired of thinking about lifting, and my schedule only allows me 3 days per week to train.

My current Raw 1 rep maximum lifts (pounds) are:

BB Overhead Press- 215
Conventional Deadlift- 635
BB Bench Press- 320
Back Squat- 520

My Starting 1 rep maximum lifts for the Program following the 90% guideline are:

BB Overhead Press- 195
Conventional Deadlift- 570
BB Bench Press- 290
Back Squat- 470

My 1 rep maximum lift Goals are:

BB Overhead Press- 315
Conventional Deadlift- 700
BB Bench Press- 405
Back Squat- 600

In the interest of simplicity, for this first 4 week training period, I am going to be following the Boring But Big version of the Program as detailed in the e-book.

BB Overhead Press

80x5
100x5
115x3
125x5
145x5
165x10
115x10x5 sets

Chins

BWx10x5 sets

Good luck dude. You’re pretty strong. Should be good to watch. I just started (in the deload week), and am using the BBB template also.

Conventional Deadlift

230x5
285x5
340x3
370x5
430x5
485x10
340x10x5 sets

Those are some great goals! I am running the 5/3/1 program as well. It is the right program to get you there. The thing I love about it is that you can sit down in about an hour and plan out a year’s worth of training since it is all percentage based. Do you have a long term plan mapped out to get to those goals?

[quote]Apostate wrote:
Those are some great goals! I am running the 5/3/1 program as well. It is the right program to get you there. The thing I love about it is that you can sit down in about an hour and plan out a year’s worth of training since it is all percentage based. Do you have a long term plan mapped out to get to those goals? [/quote]

I am of the opinion that Training Programs should not be set in stone. As long as something works, use it, but be ready to make slight changes on the fly. Besides, as I am sure you know, everything works for about 3-4 weeks. This is the reason why I like 5/3/1; it gives you the ability to not only be flexible, but to have adequate recovery time after 3 weeks of hard training with a deload week. I am going to stick with 5/3/1 for a while and see what happens.

BB Bench Press

115x5
145x5
175x3
190x5
220x5
245x10
175x10x5 sets

DB Row

80x10
110x10
140x14

Back Squat

190x5
235x5
280x3
305x5
355x5
400x9
280x10x5 sets

Leg Curl

100x10x5 sets

Great work on the squats! Do you wear anything for support when you do them like a belt or wraps?

Wow, great numbers for any age, but especially 22. I’m also a 5/3/1 padwan, just starting my 9th cycle. L-O-V-E it

[quote]Apostate wrote:
Great work on the squats! Do you wear anything for support when you do them like a belt or wraps? [/quote]

Nope. I want to know how much I can lift, not how much I can lift with help.

[quote]TheDudeAbides wrote:
Wow, great numbers for any age, but especially 22. I’m also a 5/3/1 padwan, just starting my 9th cycle. L-O-V-E it[/quote]

Thanks. Keep up the hard work!

Good luck with your training - especially with getting the 315 overhead press. That is going to be huge.

[quote]OldSchoolSwole wrote:
Apostate wrote:
Great work on the squats! Do you wear anything for support when you do them like a belt or wraps?

Nope. I want to know how much I can lift, not how much I can lift with help.[/quote]

Badass dude! I like your attitude. This is going to be cool to follow. Good luck!

BB Overhead Press

80x5
100x5
115x3
135x3
155x3
175x10
115x10x5 sets

Chins

BWx10x5 sets

Conventional Deadlift

230x5
285x5
340x3
400x3
455x3
515x5
340x10x5 sets

Sit-Ups

BWx20x5 sets

BB Bench Press

115x5
145x5
175x3
205x3
230x3
260x6
175x10x5 sets

DB Row

70x10
90x10
135x10
135xFailure

Back Squat

190x5
235x5
280x3
330x3
375x3
425x3

BB Overhead Press

80x5
100x5
115x3
145x5
165x3
185x7
115x10x5 sets

Chins

BWx10x5 sets

Back Squat

190x5
235x5
280x3
355x5
400x3
445x3
280x10x5 sets