Ok in January I started to get myself in shape and lost about 70 pounds doing p90x and following a very restrictive diet. After p90x I purchased a power rack and started doing 5/3/1. I’ve tried other programs such as madcows but keep coming back to 5/3/1 because of the simplicity and the fact that I never stall out on my lifts.
Right now I am following the anabolic diet and weigh in at around 200 pounds. I am eating right around 4000 calories a day and my ultimate goal is to be a strong as I can while staying around 200 pounds. I also want to enter a raw powerlifting competition sometime in the next year.
Right now the only supplements other than the basic fish oil and multi vitamin that I take are biorythym ssinjuice preworkout and creatine mono post workout. I also drink 1-2 whey shakes a day.
Ok here is todays workout. This is the start of the third cycle that I have done since coming back to 5/3/1.
Military Press- training max- 135
weight/reps
55/5
70/5
80/3
85/5
100/5
115/6
100/5
85/12
Chins-3 reps after each pushing set including warmup sets (13 total sets)
Dips
4 sets of 10 with light band
1 set of 6 without the band
tate press
20/15
20/15
20/15-this set I did 5 reps per arm 3 times in row without rest
Conditioning- 3 sets 5 reps of each 20 lb dumbell 15-20 sec rest
DB complex-front squat,swing curl press, squat jump.
Todays workout was ok. did not hit the reps that I wanted to on my last set. I was gunning for 10 reps but this is the first workout I have started doing my chins after each push set. I normally do them after the main lift is over.
I included a before picture from this time last year my next post will include a picture from now.
Decline Barbell Pushups- 2 sets of 30 reps - 10 reps wide, shoulder width, and close grip = one set.
Kroc Rows - 45lb kettlebell
45x20
45x17
Workout was good tonight. Didn’t push my self to hard tonight left a couple reps in the tank on my bench sets. Definitely Feeling stronger every workout.
Squat- BBB sets
170x10
170x10
155x10
145x10-w/o belt
135x10-2/o belt
Goodmornings
85x10
85x10
85x10
95x10
Took yesterday of because I felt like crap. Decided to go back to the good old boring but big template because my workouts were getting to be to complicated. Had a very good workout tonight.
