T Nation

NOV 5/3/1

I am going to start 5/3/1 using a 2 day template for my first cycle

I am going to focus on 5 things

  1. Warm up/Mobility- I will do a 10 min warm up consisting of static and dynamic movements
  2. Core Lift Training- I will be using the Bench, Squat, Deadlift and Press as my main lifts
  3. Assistance Work- I will stick to 2-3 assistance exercises per workout
  4. Conditioning- I will condition 2x a week
  5. Diet/Supplements- I will be using MAG-10 as my post workout recovery drink as well use it throughout the day with small meals. In addition to these small meals i will have 2 large dinners a night.

I am not going to be strict on the foods i eat since i still live at home and have no choice sometimes

Day 1- Saturday/Sunday
Deadlift/Press-5/3/1 sets and reps
Assistance Work

Day 2- Wednesday
Squat/Bench- 5/3/1 sets and reps
Assistance Work

Conditioning 2x a week- (Running, Sprints, Hills)


Deadlift- 215x10
Press- 100x10 85x3x10
Chins- 10 sets of 5 in between sets 2 sets to failure
Shrugs- 3 sets of 20 with 75’s
Abs- 5 sets


My MAG-10 came in and im currently using it as so…

Pulse during day or in between meals that are 6 hours apart

Feast at night or have 2-3 meals during day

It all depends on my schedule

I just make sure i have a protein powder shake with peanut butter and whole milk before bed every night