T Nation

Simon Says Rub On Ya


Starting my first log on T-Nation. Need something to keep myself accountable. I read a shit ton of articles (especially Dan John) and I think I understand what I need to do to be successful. Before the internet people got super strong. So I know it’s about being smart and working hard.

What I need to do is:

  1. Eat well
  2. Lift heavy
  3. Be consistent
  4. Ride the ups and downs
  5. You are allowed to do more than 3x5
  6. Stick to the program for 6-12 months before even thinking of changing anything

My goal for 2017 is to be able to back squat 315 lbs for reps.

Program is based on 5/3/1 principles but with LP type programming in the beginning until it runs it course. Lots of rep ranges. Lots of core & back work. Goal is to consistently add more weight, reps, or total tonnage to the workout. Over the year the rep scheme might change but exercises will stay the same.

Follow along!

12 Week Update:
24 Week Update:
36 Week Update:
48 Week Update:
1 Year Update:


Aggressive title. This log better deliver


I’m just starting out so my numbers won’t be big right now. But in 12 months I expect a much different result.

But don’t worry my man, I’m gonna deliver like Jimmy John’s.


I’m going to the WSU vs CU college footall game tomorrow, went today instead.

Session was fast and got me into the groove. Going to start light to get my body use to it instead of trying to sabotage myself from the beginning.


Back Squat - 135x10, 135x10, 135x10, 135x10, 135x10

Deadlift - 185x5, 205x5, 225x9, 185x15

Hanging Leg Raises - 20, 20, 13

GHR - 10, 9, 7

Band Pull Aparts - 100 in session


First week of the program. Starting lighter to get use the workout. Let’s go!

Week 0 - Monday - 11/21/16

Clean 115x3, 115x3, 115x3, 135x3, 135x3, 135x3
Back Squat - 155x5, 165x5, 175x10, 135x8, 135x8, 135x8
Bench Press - 135x5, 145x5, 145x10, 35x8(DB), 35x8(DB), 35x8(DB)
DB Rows - 50x10, 50x10, 50x10, 50x10, 50x10, 50x22
Hanging Leg Raises - 15, 12, 11, 10
Curls (Hammer DB) - 20x15, 20x15, 20x15


Is there a calorie amount I should be shooting for? If all I eat is meat and veggies I think it would be hard for me to get even 2000 calories with just that.

I’ve read this article:

I was this skinny-fat shit going on, so want to minimize the fat gain while I gain strength.

My issue is because of my job, it’s VERY hard for me to get 3 full big meals during the weekends. I can eat very well during the week days, but during the weekends I always under eat. Maybe just have 1 big (like 1500-2000 cal) breakfast on weekends?

Any recommendations?


Best I can say is to count calories for a few weeks to get an honest assessment of what your intake is. It helps to have more concrete goals as well. “Gain muscle and lose fat” is not a goal. “Gain 10 lbs of muscle” or “lose 10 lbs of fat” are goals. Once you can narrow your sights a bit it becomes easier. I would start by finding your maintenance calorie intake and then manipulate from there to gain or lose weight. I’ve gotten some awesome diet advice from the bodybuilders on this site who know a ton more about nutrition than I could ever imagine. You could check out that thread here and/or ask the fellas yourself:


So I have been counting calories for the past 4 weeks to get a feel. I get anywhere around 2000-3000 depending on the day. The number varies because of happy hours and shit like that. The one thing I know tho is moving forward, I got to limit myself to like 2 drinks a week, no more than that. The issue is weekends I could have low as 1000 calories.

My goal for 2017 is to be able to back squat 315 lbs for reps just walking into the gym cold with no warm up @ 170ish lbs. The goal might be TOO specific, might be TOO bold, but that is what I’m aiming for. I figure for the 1st 3-4 months really focus on getting bull strong, and then after that making the BS my primary lift 3x a week.

But thank you for the feedback man! I’ll definitely read through that thread!


in for tittays and progress!!!


Only tittays, progress, and lifting heavy iron consistently in this log man!


Week 0 - Tuesday - 11/22/16

Walk 60 min - Just some active recovery



Apple, Banana, Peanut Butter, Honey, Spinach, Hemp/Chia Seeds
700 cals

1lb Chicken(or any meat), avocado, tomato, spinach
900 cals

3 eggs, lentils (dhaal or chickpeas), meat, and veggies. Sometimes rice, sometimes roti or naan.
1000+ cals

2500-3000 cals, 185ish protein, 250ish carbs, 95ish fats

2000 cals because it’ll be a big ass dinner each night.


Week 0 - Wednesday - 11/23/16

Clean - 115x3, 115x3, 115x3, 135x3, 135x3, 135x3
Front Squat - 155x5, 155x5, 155x5, 155x5, 155x5
Overhead Press - 115x5, 115x5, 115x12, 35x10 (DB), 35x10 (DB), 35x10 (DB)
Barell Rows - 135x10, 135x10, 135x10, 135x10, 135x10, 155x5, 155x5, 155x5, 155x5, 155x5
Ab Wheel - 20, 20, 20
Dips - 20, 15, 13


Week 0 - Friday - 11/25/16

1 hour of basketball. Played D like my life depended on it. I was DRENCHED, just laid there for like 15 minutes after playing lol. Conditioning definitely needs to improve. My obliques were hurting lol.


Week 1 - Monday - 11/28/16

Back Squat
155x5 (FS)
165x5 (FS)
175x5 (FS)

DB Bench / Chin-Ups
40x10 / 5
40x10 / 5
40x10 / 5
40x10 / 5
40x10 / 5

DB Row / Ab Wheel
60x10 / 15
60x10 / 15
60x10 / 15
60x10 / 12
60x18 / 10

KB Swings
5x20 with 60 sec rest (35lb KB)


Week 1 - Tuesday - 11/29/16

Walked for 60 Min. Just wasn’t in the mood to run today.


Week 1 - Wednesday - 11/30/16

Power Clean

Front Squat

Overhead Press / Pull Ups
115x5 / 5
115x5 / 5
115x8 / 5
105x14 /4

Barbell Row / GHR
135x10 / 8
135x10 / 7
135x10 / 6
135x10 / 5
135x10 / 4

KB Swings
5x20 with 60 sec rest (35lb KB)


love this workout, super sets and balanced very well. I am going to do this workout.


Thanks man!

Simplicity is the key!


My girl is starting a new job. She wants to start car pooling. She gets off at 5 and I get off at 6. But we both need to be at our respective office by 9am. I was working out mornings, now I might have to sacrifice sleep or start going to the gym at like 4am. Wish I could just buy a squat rack!

Might need to get some squat stands or put my weights in her parents garage and start using that their since they live close by.

I hate when something gets me off my routine! But it’s all good, life is all about adapting!