This will be my first ever online log although I always used my own person notebook. I think this will be a positive experience to keep myself honest and motivated. The program that Iâ??ll run with is the 5/3/1 boring but big template (I have done this before and I enjoyed it). I will try to occasionally post videos for technique critique and progress pictures.
Will try my best to stick to this schedule:
Wednesday Off or Cardio
Thursday Conventional Deadlift
Friday Overhead Press
Saturday Off or Cardio
Sunday Off or Cardio
Week1 75% x 5reps, 80% x 5 reps, 85% x 5 or more
Week2 80% x 3reps, 85% x 3 reps, 90% x 3 or more
Week3 85% x 5reps, 90% x 3 reps, 95% for 1 or more
Week4 40% for 5, 50% for 5, 60% for 5 (deload by feel)
If the lifts are made then add 5lb upper, 10lb to lower
BW: 172lb with approx 14%BF. Iâ??ll get a more accurate number later on.
My best lifts are:
Military Press 145 2RM
Goals: In 3 months get my BW up to 180lb and drop or at least maintain BF. Push my squat past 400, deadlift past 500 and bench past 250 usapl legal bench.