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Nate86's 5/3/1 Training Log


#1

[b]EDIT (date 3/21/2011)

Weight: 195 lbs.

Stats

DL: 300 lbs. x 1
Squat: 265 lbs. x 1
Bench: 225 lbs. x 1
MP: 125 lbs. x 1

Goals

DL: 325 lbs x 1
Squat: 285 lbs x 1
Bench: 245 lbs x 1
MP: 140 lbs x 1

I want to achieve these goals by June 21, 2011. As a "side goal" I would like to break past 200 lbs. body weight, although I am not setting a time limit on that one. [/b]

[Edit (date 3/16/2011): Weight - 191 lbs.
Goals:

DL: 315 lbs.
Squat: 265 lbs.
Bench: 235 lbs.
MP: 120 lbs.

To be achieved by March 16, 2011]

[Edit (date:1/12/2011): Weight - 185 lbs.

Goals: 315 lbs. Deadlift
250 lbs. Bench
265 lbs. Squat
120 lbs. MP

I want to achieve each of these goals by March 16, 2011]

6'0"
175 lbs

Started Wendler's 5/3/1 program today

Tested max squat to start off: 240 lbs.

Workout:

Main lift: Squats
140 lbs. x 5
160 lbs. x 5
185 lbs. x 9

Assistance work: Bulgerian split-squats (bodyweight)
5x10

Assistance work: One-leg calf raises (bodyweight)
5x10


#2

Tested bench press max today:

Bar x 12
100 x 3
115 x 3
135 x 3
155 x 1
175 x 1
195 x 1
205 x 1 (miss)

Workout:

Main lift: Bench press
120 x 5
135 x 5
155 x 8

Assistance work: Push ups (bodyweight)
5x10

Assistance work: Dips (bodyweight)
4 reps
5 reps
4 reps
4 reps
5 reps (22 reps altogether)


#3

Tested deadlift max today:

Bar x 10
135 x 3
185 x 3
225 x 3
235 x 1
245 x 1
255 x 1
260 x 1
265 x 1
270 x 1 (WOOHOO!! New personal record!)

Workout:

Main lift: Deadlift
160 x 5
185 x 5
210 x 5

Assistance work: Hamstring curl @ 50 lbs.
5x10

Assistance work: Single-leg deadlift (bodyweight)
1x10
(Initially, I wanted to do 5x10 on this exercise too, but doing deadlift maxes, deadlifts for the workout and hamstring curls and I was exhausted).


#4

Tested military press max today:

Bar x 8
65 x 3
70 x 3
80 x 3
85 x 2
90 x 2
95 x 2
100 x 1
105 x 1
110 x 1

Workout:

Main lift: Military press
65 x 5
75 x 5
85 x 9

Assistance work: Pull ups
5x5

Assistance work: Chin ups
5 reps
4 reps
2 reps
2 reps
1 rep

Assistance work: Upright rows
5x5 @ 70 lbs.


#5

Today I did my first sprinting session since I was about 16 years old.

I found a shaded spot at a park near my house. I sprinted along side of a fence that was the length of three tennis courts. I'm gonna take a wild guess and say it was about 60 to 70 yards long.

I sprinted the length of the fence, then walked about another 60 yards. Then I turned around and sprinted back. I did this about six times in succession. After the last sprint, I was feeling pretty nauseated and decided to call it a day.


#6

Squat day

Warm up:
Threw around a 15 lbs. medicine ball, throwing it up in the air and catching it, throwing it down to the ground and trying to get it to bounce as high as possible, and throwing it against the wall.
Followed up with a short set of dynamic stretches for the legs.

Workout:

Squats: Bar x 10
150 x 3
175 x 3
195 x 6

Assistance work: Bulgerian Split-squats (body weight)
5x12

Assistance work: Single-leg calf raises @ 50 lbs (on a smith machine)
5x10


#7

This log is actually for yesterday, but I forgot to post it.

Bench day:

Was pressed for time today, so jumped right into the workout

Workout:

Bench: Bar x 12
125 x 3
145 x 3
160 x 7

Assistance work: Push ups (body weight)
5x12

Assistance work: Dips (body weight
5x5


#8

Deadlift day

Warm up:
I started with 2 sets of 5 push ups, trying to get my hands off the ground as far as possible on the "up" motion. Then I did a few dynamic stretches before getting into the workout.

Workout:

Deadlifts: Bar x 10
135 x 5
170 x 3
195 x 3
220 x 6

Assistance work: Single leg deadlifts (body weight)
5x10

Assistance work: Good mornings @ 65 lbs.
5x10


#9

Military press day

Warm up:
Dynamic stretches, 5x2 jump squats w/ bar (jumping as high as possible)

Workout:

Military press: Bar x 8
70 x 3
80 x 3
90 x 9

Assistance work: Pull ups (body weight)
7 reps
6 reps
5 reps
0 reps x 3 (was having an off day... couldn't get the full ROM, so I just contracted the back muscles as much as I could to get as far as I could go)

Assistance work: Upright Rows
70 x 10
70 x 10
70 x 10
65 x 10
65 x 10


#10

Whoa... I'm definitely gonna keep an eye in this log. Our max numbers are quite similar apart from the bench press. Btw, my stats r as follows: squat: 205 but used to be 225 when my quads were bigger and stronger. Deadlift: 275. Bench press 160. Military press 105. Also, I'm 5'10 and 143 lbs. Yeah, I freakng LOATHE my metabolism. Freakin' high. Anyways, good luck!


#11

Good luck to you too, man! I've been eating more than I have ever eaten consistently in my life in hopes of putting some respectable numbers up here some day. I've found my budget is suffering more than my appetite! haha

Anyways, thanks for following. Link me your log (if you have one) so I can follow your progress.


#12

Sprint session today

Warm up:
Jogging @ brisk pace, 5 minutes

Sprints: 6 bouts with a distance of about 70 yards, followed by 30 seconds of slow jogging

Cool down:
Slow jog/walk back to the house


#13

Yeah, I was thinking of putting one up here but I was kinda intimidated by all the huge #s. I'll prolly put one up soon, but right now I'm just trying to gain strength as fast as possible then rep out once I get "strong." I'll definitely put my shit on here eventually, so I'll tell u what's going on then. Best of luck!


#14

Squat day

Warm up:
3x5 jump squats, jumping as high as possible followed by lower body dynamic stretches

Workout:

Squats: Bar x 5
105 x 8
160 x 5
185 x 3
205 x 3

Assistance work: Bulgerian split-squats (BW + 10 lbs.)
5x10

Assistance work: Single leg calf rasies @ 55 lbs.
5x10


#15

Bench press day

Warm up:
Push ups (trying to get my hands as far off the ground at the top as possible), arm and wrist rotations, dynamic stretches for chest

Workout:

Bench press: Bar x 12
95 x 5
135 x 5
155 x 3
170 x 5

Assistance work: Wide grip push ups
5x10

Assistance work: Dips (body weight)
6 reps
6 reps
6 reps
5 reps
5 reps


#16

Sprint session

Warm up: Light jog about 5 minutes, 1 bout at ~%50 effort, 1 bout at about 70% effort

Sprints: 6 bouts as fast as possible for estimated 50 yards

Cooldown: Walk back to the house


#17

Deadlift day

Didn't do a warm up today (just forgot) so I'll jump right to the numbers

Workout:

Deadlifts: 135 x 5
185 x 5
210 x 3
235 x 3 (felt like I had another rep in me, but hip was hurting a bit on the right side since yesterday so I decided not to push it)

Assistance work: Single leg Romanian deadlift @ 20 lbs.
5x10

Assistance work: Hamstring curl on machine @ 70 lbs.
5x10


#18

(This log was supposed to be for yesterday, but I couldn't make it to the computer until now)

Military press day

Warm up:
Tried out Defranco's "Agile 8" mobility drills for the first time. I may incorporate them again, as they warm my whole body up and get my heart rate going without wasting a lot of energy. After that, I did some dynamic upper body stretches and power push ups for CNS activation.

Workout:

Military press: Bar x 12
75 x 5
85 x 3
95 x 6

Assistance work: Chin-ups (body weight)
5x5

Assistance work: Lat pull-down @ 90 lbs.
5 reps
5 reps
5 reps
5 reps
15 reps


#19

[Ahhh... I'm going to miss the Florida weather when I move away from here. 85° F, full sun and a cool, light breeze. All in the month of October. :slightly_smiling: ]

Sprint session

Warm up: Light jog to the sprinting area, then a round of 'A' hops and Running 'A's, finishing with a 75% intensity sprint of about 75 yards.

Sprints: 2 x 30 yards @ 90% intensity
2 x 45 yards @ 90% intensity
2 x 60 yards @ 85% intensity
2 x 75 yards @ 85% intensity

Cool down: Walked back to the house


Usually I like to keep this log for strictly workout related material, but if anyone else is following my progress, I would highly like to recommend these articles:

http://www.T-Nation.com/free_online_article/sports_body_training_performance/sprinting_towards_single_digit_body_fat - Sprinting Towards Single Digit Body Fat by Erik Minor
http://www.T-Nation.com/free_online_article/sports_body_training_performance/an_ez_guide_to_sprinting - EZ Guide to Sprinting by Lee Boyce

Generally I don't look very forward to sprint days, because it leaves me feeling worn out and beaten up. Today I tried some of the simple setup instructions provided by these two coaches and... wow. Just wow. Sprinting (especially the take off and "drive" phase) has become signifigantly easier to handle. I noticed a very large increase in speed at take off compared to my sloppy "no form" take off that I was doing in my previous sprint sessions. I could also hold speed for longer without getting too winded to continue. My legs also feel like they are being utilized much more than they were before as well. I'm still quite exhausted from this session, but now I'm thinking "When do I get to do this again?!" instead of "Damn, I am SO glad that's over with!"

I hate that I usually want to try things my way first, before listening to knowledgeable coaches. They always have the better way... haha


#20

Squat day

Warm up:
Jump squats, lower body dynamic stretches

Workout: Deload phase this week

Squats: Bar x 8
85 x 5
110 x 5
130 x 5

Assistance work: Bulgarian split-squats w/ 10 lbs. dumbbells
5x10

Assistance work: Single leg calf raises @ 60 lbs.
5x10

Assistance work: Ab wheel roll outs
5x10