T Nation

Plugger Fights Training ADD, Gets Stronger


#1

Long time listener, first time poster.

Current goal: Aiming to use a combination of me posting workouts and peer pressure to complete a twice-a-week 5/3/1 program for the first three months of 2018. The big risk is me not sticking to the same program and doing god knows what instead.

North Star goal is to squat 1.5x my body weight and deadlift 2x.

Age: 33
Weight: 165ish

Today’s workout: day 2 of 5s week.

Full Body A
Sunday, January 14, 2018 at 7:33 AM

Squat
Set 1: 45 lb × 5
Set 2: 95 lb × 5
Set 3: 135 lb × 5
Set 4: 165 lb × 5
Set 5: 185 lb × 8
Set 6: 135 lb × 10
Set 7: 135 lb × 10

Bench Press
Set 1: 45 lb × 8
Set 2: 95 lb × 5
Set 3: 115 lb × 5
Set 4: 125 lb × 8
Set 5: 95 lb × 10
Set 6: 95 lb × 10

Bent Over Row (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10

Romanian Deadlift
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8
Set 4: 95 lb × 8

Notes: Felt way light but worked on technique.

Neck Work 4 Way
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Set 4: 50 reps

Ab rollout
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps