T Nation

Starting 5/3/1 Phase 1

Starting the 5/3/1 Program created by @Jim_Wendler. I recently completed the Velocity Diet, and want to keep rolling on a strength training program. I have the first 2 Phases of the program detailed in a spreadsheet, and am starting with the “Monday, Wednesday, Friday, Sunday” 4 day training schedule. I still do my NEPA walks either at 6am or at 6pm.

I am taking Jim’s advice on ‘keep your ego in check and start off light’, and calculated my 90% 1RM off my last week of workouts for each lift. They are as follows:

Squat: 150 lbs
Dead: 225 lbs
Bench: 115 lbs
Press: 90 lbs

I’m also including my current measurements:
Neck: 14.75"
Shoulders: 46.75"
Chest: 41.6"
Waist 1: 31.3"
Waist 2: 32.5"
Waist 3: 32.75"
Upper Arm: 13"
Upper Leg: 23.1"
Calf: 15"
Height: 6’0"
Weight: 179lbs

Eating/Training:
6:45 - 2 Scoops Metabolic Drive, 2 scoops Superfood,1 serving Rez-V
10:45 - 1 serving Plazma
11:00 - 1 serving Plazma - 5/3/1 Squats
Warm up:
1 x 5 @ 65 lbs
1 x 5 @ 85 lbs
Working Sets:
1 x 5 @ 100 lbs
1 x 5 @ 115lbs
1 x 5+ @ 130 lbs - 19 reps
Assistance Exercises
5 x 10 Step ups @ bodyweight
5 x 10 Pistol Squats @ bodyweight
12:30 - 1 serving Mag-10
2:30 - 2 fun sized Kit-Kats with 1 tbsp peanut butter, (damn you Halloween candy!)
16:30 - 2 Scoops Metabolic Drive, 1 serving creatine
6:30 - 2 mile NEPA walk
19:30 - 6oz wild salmon filet, .5 baked potato with 1tbsp grass fed butter, 1.5 cups broccoli with parmesan, grape tomatoes with EVOO & goat cheese, 1 serving Curcumin
9:30 - 2 Scoops Metabolic Drive, 4 Flameout, 7 Elitepro Minerals, 3 Z-12,

I did a 1RM calculator for my 5+ set, and it looks like I miscalculated my squat by about 40-50 lbs on the light side. I’m choosing to keep the numbers were they are and progress up slowly as prescribed.