T Nation

The Morning Star


#1

It’s time to finally get serious about lifting now that I have my ducks in a row.

I’ve been a lurker on this forum for some time and decided it’s time to get actually serious for once in my life about lifting weights.

I’m a 32 year old married working professional that has always been active, but never really hit the weight room. I know how crazy commercial gyms can be, so I decided to buy a few bits of equipment to help me on this road.

barbell
360lbs worth of weights
squat stand
speed rope
dip & pull up tower
85lb, 100lb dumbbell
I see everyone that is serious has a log of some sort whether it’s paper and pen or on this site. I am creating this log to hold myself accountable.

This is the start of my journey.

PROGRAM
I will be running “The Morning Star” from the 5/3/1 Forever book.

MONDAY
Power Clean - 10 total reps @ TM
Squat - 5x5, SSL
Press - 10x5 @ FSL
*Assistance

WEDNESDAY
Power Clean - work up to TM x 3-5 reps
Squat - 10 total reps @ TM
Press - 5x5, SSL
*Assistance

FRIDAY
Power Clean - 5x3, SSL
Squat - 10x5 @ FSL
Press - 10 total reps @ TM
*Assistance

ASSISTANCE
50 reps from each category:
Push - Dips, Push Ups, DB Bench/Press, CGBP
Pull - Rows, Chin Ups, Curls
Core/Leg - Ab Roller, Hanging Leg Raises, GHR, RDL, Split Squat, Lunges

CONDITIONING
5 Days of walking
2 Days of hard conditioning (probably on Tuesday/Thursday)

I will run this for a few cycles before doing the Anchor template for the Morning Star.

This is the start of a long journey for me. I’m excited.

Shout-out to @flipcollar for giving me the best lifitng advice I’ve ever received.

GOALS

Big Clean
Big Squat
Big Press


#2

Cycle 1 - Week 1 - Day 1 - 8/28/17

POWER CLEAN
135x3
135x3
135x3
135x3

BACK SQUAT
205x5
205x5
205x5
205x5
205x5

PRESS
115x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5

ASSISTANCE: DIPS, CHIN UPS, LEG RAISES
50 each

Did a 2nd workout today to just say I got the first day down. Took me 1 hour and 10 minutes to get through everything. I need to shorten up the rest times. I don’t think I should ever use more than 2 minutes.


#3

Cycle 1 - Week 1 - Day 2 - 8/29/17

CONDITIONING
Jump Rope 30 sec
Burpee 30 sec
Sprint 15 sec
Push Ups 10

8 Rounds

I was drenched in sweat and my heart rate was through the roof. Went from one move to the other and took a 30 sec to 1 min break after the round was completed.


#4

MEAL PLAN

I think I’m going to keep it pretty basic. I’ll be working out in the early mornings so I think my daily meals will go:

Pre Workout - 1-2 fruits
Post Workout - rice, meat, veggies
Lunch - rice, meat, veggies
Dinner - a few eggs + whatever the wife or I make for dinner.

I think I’ll start with 2500ish (don’t want to count, but only tracking for a week to get use to portions I should be eating).


#5

Did you complete the three cycles ? What did you think of the program ?