T Nation

Quest to a 1,200 Total

I started 5/3/1 today after about 2 months of WS4SB. I like 5/3/1 for the simplicity, and the fact that it’s darn near impossible to screw up. My (eventual) strength goals are a 315 bench, 450 squat, 500 dead and 225 military. I definitely won’t stop when I hit those numbers, but it’s what I’m shooting for right now.

Stats:

Male, 23, 6’6", 225 lbs. No visible abs, but not fat. More “skinny fat” than anything, I fear.

Lifts:

Bench: 205x3
Squat: 345x5
Dead: 325x1
Military: 135x1

First 5/3/1 Workout:

Squat
Warmup 1: 145x5
Warmup 2: 185x5
Warmup 3: 215x3

Work 1: 235x5
Work 2: 270x5
Work 3: 305x12

Squat 5x10
235x10
235x10
205x10
185x10
185x10

Good Morning 5x10
95x10
105x10
105x10
115x10
115x10

After the weights I went to a big parking lot and pushed my truck (2005 F-150 Ext. Cab) for about 15 minutes, about :45-1:00 at a time.

Bench 5/3/1

After a couple feeler sets…

Bench Press:
135x5
155x5
175x11

Barbell Bench Press:
95x10
115x10
135x10
135x10
135x10

Dips:
BWx7, 3
BWx7, 3
BWx8, 2
BWx6, 3, 1
BWx8,2

Thick Bar Curls:
85x10
90x10
90x10

Deadlift 5/3/1

Deadlift:
205x5
235x5
265x8

Deadlift:
205x10
205x10
175x10
155x10
155x10*

*Did these barefoot, the first time I’d ever deadlifted without shoes. Holy crap, that is the only way to fly. Can really focus on pushing through the floor.

DB Rows:
55x10
60x10
60x10
65x10
70x10

Hanging Leg Raises: 3x10

Wow, been too busy to update for awhile…

Military Press x5 (1/19/10):
75x5
90x5
100x10

DB Lateral Raise*:
15x10
20x10
15x10
15x10
15x10

DB Front Raise*:
15x10
20x10
15x10
15x10
15x10

DB Shoulder Press*:
15x10
20x10
15x10
15x10
15x10

*These were done tri-set style.

Chins Ups:
BWx10
BWx8, 2
BWx8, 2
BWx5, 3, 2
BWx6, 4

Squat x3 (1/22/10):
255x3
295x3
325x7

Squat:
235x10
235x10
235x10
205x10
185x10

Good Morning:
105x10
105x10
115x10
115x10
115x10

Afterwards ran some sprints.

Bench x3 (1/24/10):
145x3
165x3
185x5
185x5*

*Here, definitely could have gotten more than 5 on the that first set with 185, but I set up too close to the rack and hit the hooks on the way up on the fifth rep.

DB Bench:

55x10
60x10
65x10
70x10
75x9

Dips:
BWx10x5

Thick-bar Curl:
90x10
90x10
95x10

Deadlift x3 (1/25/10):
215x3
245x3
275x6

Deadlift:
205x10
205x10
205x10
175x10
155x10

DB Rows:
60x10
65x10
65x10
70x10
70x10

Hanging Leg Raise:
3x10

Military x3 (1/26/10):
85x3
95x3
105x7

Seated DB Press:
30x10
35x10
35x10
40x10
40x10

Chin-Ups:
BWx10
BWx10
BWx8, 2
BWx7, 3
BWx6, 3, 1

Finished up with some weighted crunches.

Squat x5/3/1 (1/29/10):
275x5
315x3
345x6

This was a, “I’m Not Doing Jack Sh*t” Day. But hey, got it done.

Bench x5/3/1 (1/31/10):
155x5
175x3
195x3

DB Bench Press:
60x10
65x10
70x10
75x9
75x6
55x5

Dips:
BWx10x5

Thick Bar Curls:
95x10
95x10
100x10

Deadlift x5/3/1 (2/1/10)
230x5
260x3
290x5

Deadlift, 5x10:
215x10
215x10
215x10
215x10
175x10

DB Rows, 5x10:
65x10
70x10
70x10
75x10
75x10

Hanging Leg Raises: 3x10

Military Press x5/3/1 (2/2/10):
90x5
100x3
110x7

HS Shoulder Press:
35 (per side) x10
40x10
40x10
45x10
45x9

Chin-Ups:
BWx10
BWx10
BWx8,2
BWx9,1
BWx7,3

Starting Cycle 2… Didn’t do a deload this cycle, because I feel great.

Squat x5
245x5
285x5
315x11

Squat 5x10
245x10
245x10
215x10
195x10
195x10

Good Morning 5x10
105x10
115x10
115x10
115x10
125x10

2/6/10 - Bench x5

140x5
160x5
180x9

DB Bench:
65x10
65x10
70x10
75x9
75x7

Dips:
BW+10x10
+10x10
+10x10
+10x10
+15x6
+10x4

Thick Bar Curls:
95x10
100x10
100x10

2/8/10 - Deadlift x5

205x5
245x5
275x9*
*Rep record here for me, previous best with 275 was 6 reps.

Deadlift: 5x10
225x10
225x10
205x10
185x10
185x10

DB Rows: 5x10
60x10
70x10
75x10
75x10
80x10

2/9/10 - Military Press x5

80x5
90x5
105x8*
*Rep record, previous best with 105 was 7.

HS Shoulder Press: 5x10
35 (per side) x10
40x10
40x10
45x10
45x10

Chin-ups: 5x10
BWx10
BWx10
BWx10
BWx7, 3
BWx8, 2

2/12/10 - Squat x3

265x3
305x3
335x6

Squat 5x10:
245x10
245x10
245x10
215x10
195x10

Good Morning 5x10:
115x10
115x10
125x10
125x10
135x10

2/13/10 - Bench x3

150x3
170x3
190x5

DB Bench 5x10:
65 (each) x10
65x10
70x10
75x10
75x7

Dips 5x10:
BWx10
BWx10
+10x10
+10x10
+15x10

Pinwheel Curls 5x10:
40x10
45x10
45x10
50x10
50x10

2/15/10 - Deadlift x3

225x3
255x3
285x8

Deadlift 5x10:
225x10
225x10
225x10
205x10
185x10

DB Rows: 5x10
65x10
65x10
70x10
75x10
80x10

Hanging Leg Raises: 5x10

2/16/10 - Military Press x3

85x3
100x3
110x8*
*Rep Record +1

HS Shoulder Press 5x10:
35 (each) x10
40x10
40x10
45x10
50x10

Chin-Ups 5x10:
BWx10
BWx10
BWx10
BWx10
BWx8, 2

Overhead Triceps Extension 5x10:
8 (plates) x10
9x10
9x10
9x10
10x10