Hi all,
I stumbled across this forum a while ago & I’ve finally decided to join.
My mentality when it came to training used to be the typical gym bro method. Chest, back, shoulders, arm & legs (which I often skipped, as I used to play football).
I dislocated my patella whilst on a night out & popped it it back in myself, which is something that I didn’t want to do more than once in my life!
Once I recovered, I contacted a friend of mine that is a personal trainer and he set me up on a program that involved a lot of quad, glute & hamstring work, which meant that the new found muscle on my legs would take the majority of the strain, rather than my knees!
Afterwards I decided that I wanted to get my squat & bench up, so I read a few powerlifting programs, then stumbled on here…
I’ve been following 5/3/1 for a few months now & my 1RM maxes have increased for my squat and bench. I’m working on my dead lift now as well, as I used to just do rack pulls.
Rather than doing each movement 1 day a week, I’m going back to doing certain movements multiple times a week, as my body tends to thank me for it if I spread the volume out.
My little girl was born 1 month ago & my diet/sleep quality has gone to crap since, as I used to do all my meal prep in the evenings. As a result, I’ve had to grind through some of my sessions just to hit the required reps, so I decided to take a deload week ahead of schedule, then reduce my TM’s to build myself back up again.
I’ve also decided to go 3/5/1 this time round, as I want to incorporate 1 or 2 singles into my program again.
Starting Stats:
Height: 6ft 3’’
Body weight: 103 KG (Approx)
Squat 1RM: 145 KG (I feel I have 155 KG in me)
Bench 1RM: 127.5 KG
Deadlift 1RM: 140 KG (I can probably do more, but I’m taking it slow in order to reduce possible injury)
Current Stats: Updated 29/9/2020
Bodyweight: 113 KG
Squat 1RM: 180 KG
Bench 1RM: 135 KG x 2
Deadlift 1RM: 170 KG
OHP: 67.5 KG x 5
Current goals are:
Squat: 180 KG
Bench: 140 KG
Deadlift: 180 KG
Longterm goals
Squat: 270 KG - I know I can hit this one day. I just need to build a strong foundation. 300KG is the dream
Bench: 160/180 KG - 160 is definitely possible. 180 is the dream.
Deadlift: 260 KG - My short arms and long torso make this doubtful in my mind, but I need to stop being a bitch and just get on with it.
Day 1: Squat Day
Date: 20/08/2019
Warm up:
30 minute walk to the gym
Foam rolling, as I was feeling a bit tight
Full body dynamic stretches for 5 minutes
HIp Thrusts:
Set 1: Bar x 10
Set 2: 60 KG x 10
Set 3: 60 KG x 10
I’m doing these just to help make my glutes wake up a bit more before squatting.
Squats:
TR Max: 132.75 KG
I’m doing some band pull aparts & facepulls to loosen up my shoulders in between each set.
Warm Up: Bar x 10
Warm Up: 52.5 KG x 5
Warm Up: 67.5 KG x 5
Warm Up: 80 KG x 5
Work Set 1: 92.5 KG x 3
Work Set 2: 107.5 KG x 3
Work Set 3: 120 KG x 3
Joker Set: 132.5 KG x 1
I wanted to do another single at a higher weight, but I was planning on doing some squats the next day, so I’m trying not to burn myself out.
Sumo Deadlift: 5 x 5
Starting nice & easy with this one. I’m using this as a day to focus on maintaining technique and keeping everything tight.
I’m also trying to work on speed off the floor, as it’s my weakness.
60 KG x 5
70 KG x 5
92.5 KG x 5
92.5 KG x 5
92.5 KG x 5
92.5 KG x 5
92.5 KG x 5
Glute Ham Raise:
Whilst holding a 10 KG plate and squeezing at the top.
10 KG x 15
10 KG x 15
10 KG x 15
Ab Crunches s/s with bodyweight 1 legged hipthrusts:
20 reps
20 reps
20 Reps
Pretty easy, I want to make sure I progress with this over time, instead of making it too hard at the beginning.
Warm down:
Foam rolling
Static stretches etc
30 minute walk home
Wednesdays workout will follow!