A little background: I started "lifting weights" when i turned 18 at a typical commercial gym with a bunch of machines and just a single squat rack placed all the way in the back of the gym in a corner. I was the typical newbie, just wanted to lose my fat and get a six pack, not caring about anything else. I started with no muscle, and excess fat, and proceeded to lose that fat and achieve my six pack. I was happy, all the high school girls loved it and it got my laid. I was weightlifting for all the wrong reasons, and I did not realize that until coming to college and rollin' with the big dudes at the gym. There I learned what a Deadlift was, how to squat and bench press, and that I do not need to do abs 6 days a week for 30 minutes. I came to college at 6 foot 1 and 165lb, and it wasn't until my second semester that I learned how to properly do things, and changed my mindset and goals. I began experimenting with 5x5 and afterwards 5/3/1.
5/3/1 works.
My stats before i began lifting to get big and strong:
Military press: never did it
Deadlift: never did it
Squat: 135 for a few reps
Bench: 135x8
Current stats after about 4 months of 5x5 and 6 cycles of 5/3/1:
Body weight: 191 lb
Military press: 155x5
Deadlift: 365x5
Squat: 295x3
Bench: 205x5
I took a month off after school ended for winter break, and changed my squat stance significantly, because i was going way too wide and toes way too outward and began feeling pain in my medial glute area/hip joint. I now squat a little wider than shoulder width and toes slightly out.
I reset my numbers several months back to start fresh.
Current Wendler's 1rm's that I will be using to start off with:
Military Press: 160
Deadlift: 385
Squat: 270
Bench: 210
I meant to post yesterday but didn't get to it, so I will post Monday's and todays workout.
