T Nation

Quest to Becoming Stronger and Eventually Faster


#1

Hello everyone,

Long time reader first time poster, I’ve been keeping a written log at home but I have decided to start one here with the hopes of having more experienced lifters share their thoughts and experiences to help me throughout my strength training.

Stats are:
29 years old
228ish BW
5’10"
no clue on body fat.

Goals are to continue to build strength in the big 4 barbell movements and cut some time off my mile run. I am chasing performance first and I don’t really care about my physique for now.

Current Training maxes are:
Squat= 195lbs
Bench= 190lbs
Deads= 215lbs
Press= 125lbs
Mile run 9:38

By the end of the year, I would like to see my squat and deadlift to be close to 300lbs for reps, bench 225lbs for reps and press 150lbs for reps. For the mile run I would like to cut it down to 9:00.

I am a big fan of 5/3/1 and will be using the various programs found within 531 Forever and Jim’s previous books. I just completed 3 leader cycles of 5s pro, SSL and 2 anchors of 5s pro FSL 5x5 about a week an half ago.

Once I am able to look at my written log I will input my most recent 7th week protocol TM test later today.


#2

I will be starting with my 7th week protocol which i completed this week.

6-6-2018
Bench TM=190
5x135
5x155
5x170
6x190, stopped at 6 due to lost of tightness in body.

Supersetted some assistance, since it is a deload I only completed 20 reps in the push,pull and single leg/core.

Ran 1600m at 1.0% grade and 5.0 speed. Run was easy.


#3

6-7-18

Squat TM=195
5x135
5x155
5x175
8x195 reached my goal and stopped set.

No assistance

walked 800m at 4.0% grade and 3.0 speed.


#4

6-12-18

Sumo Deads TM=215
5x150
5x175
5x195
6x215, wanted 8 reps and I feel like I would have gotten them but lost my grip at lockout on 6th rep. I tattempted to reset and try for 2 more reps but was unable to properly grab bar once I began to pull. Grip was double over hand.

Press TM=125
5x90
5x100
5x115
7x125, wanted 8 reps on this one too, but after 6th rep form was starting to break down and 7th rep was grindy and I did not want to continue to push it and sacrifice form further.

Attempted to walk 800m but stopped about halfway due to running out of time.

Tomorrow starts my new leader cycle of Pervertor. Will be doing three days a week and tomorrow will be bench press.


#5

6-13-18

Started Pervertor today with the bench press.

Warm up was a circuit of 25 jumping jacks, 10 BW squats, and 10 (each leg) mountain climbers. Total of 3 sets.

10 box jumps

5x135
5x155
5x170
10x5 at 135

I supersetted the above with assistance. Completed 40 total reps for each category.

Assistance
Military standing DB press 30lbs 4x10
Walking lunges 20lb DB 4x10, 5 reps each leg
DB Rows 1x10 30lbs, 3x10 60lbs

Workout was little over an hour including the warm up. I wanted to do something on the treadmill but did not have time today.

Also workout was way more intense then expected, Pervertor is gonna be an interesting beast.


#6

6-14-18

Warm up was a circuit of 25 jumping jacks, 10 BW squats, and 10 (each leg) mountain climbers. Total of 3 sets.

10 Box jumps

Squat
5x135
5x155
5x175
10x5 at 135

Supersetted above with: Dips 8,5,5,5 havent done these in a while so taking it easy.
Plate raise with 25lbs=10,10,10 then lowered weight to 15lbs and finished it with 15 reps. Lastly was leg raises=10,10,10,10.

Workout was good and Squat felt really easy today.


#7

6-19-18

Warm up was a circuit of 25 jumping jacks, 10 BW squats, and 10 (each leg) mountain climbers. Total of 3 sets.

10 box jumps

Press Tm=125
5x90
5x100
5x115
10x5 at 90
Pressing felt heavy and sluggish.

Supersetted with:
Push ups = 15, 15, 15, 15
Weighted lunges 25lb dumbbells = 10, 10, 10, 10
Rows 25lbs DB 12 reps (WU), 60lbs DB 10, 10, 10, 10

Completed above in about an hour.

Ran 1600m at 1.0% grade at 5.0 speed, ended up with 12:00 mile. I plan on increasing speed and/or distance depending on how i feel.


#8

6-20-18

Warm up was a circuit of 25 jumping jacks, 10 BW squats, and 10 (each leg) mountain climbers. Total of 3 sets.

10 box jumps

Sumo deads Tm=215
5x150
5x175
5x195
10x5 at 150

Deadlifts felt good, easily my favorite movement out of the four.

Supersetted with:
Dips = 25 reps.
leg raises = 40 reps. I hate this exercise.
Upright BB row with 20lbs = 40 reps. Will increase weight to 30lbs next lower body day.

Walked 800m at 4.0% grade and 3.0 speed. Took approximately 10 mins.


#9

6-21-18

Warm up was a circuit of 25 jumping jacks, 10 BW squats, and 10 (each leg) mountain climbers. Total of 3 sets.

10 box jumps

Bench
5x125
5x145
5x160
5x10 at 115 which is 60% TM

Bench press was good, weight flew off chest which I had hoped would be the case since today was 5s week. I am really like the 351 set up of having a heavy week, moderate week and heavy again.

Assistance was supersetted with:
Standing Dumbbell military press 35lbs = 40 reps
Dumbbell row with 60lbs. 12 rep warm up then 40 reps.
split squat machine, this got interesting because my legs were already sore from yesterdays deadlifts, I started with too much weight at 50lbs, 10 reps each leg then dropped it to 40lbs for 20 reps and last 10 reps was 30lbs. I will probably start with 30lbs next time. total 40 reps.

Lastly, I ran 1600m at 1.0% grade at 5.0 speed. 12:00 minute mile, felt great and was fairly easy.

Total workout was approximately 1hr 15mins.