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Yanni's 5/3/1

Age: 22 years old
Weight: 189 lbs
Height: 6 ft
BF%: Who knows?
Experience: Beginner

I graduated from college June, 2009 and am going to be working full-time in the area. Hadn’t touched a barbell till a few months back, was overweight, and decided to make a change. There was little time to experiment in the weight room and I just did circuits of bench presses, lunges, dips, pullups, deadlifts, and shoulder presses. I realize that it was an inefficient way to pack on the muscle, but it helped me get in better shape (read: lose lard).

Going to be using 5/3/1 four days a week. I am curious to see what happens with chicken/beef/veggies/milk etc, so no supplements any time soon, with the exception of fish oil perhaps. So keep that in mind if you have any recommendations, unless I update this log otherwise.

Speaking of which, I will post up stats (based on my circuit of a couple months back) once I pull my logbook out of the shipping boxes. This log will serve as a way to get feedback from whoever wants to post, not as extra motivation.

That’s all for now.
Yanni

Alright, so here goes it:

BP: 5x150 lbs
Pullups: 6-8
Lunges: 10 x 80 lbs
DB Military Press: 5x90 lbs
DL: 3x220 lbs
Dips: 10-12

That was one set for the circuit. Rested for one-two minutes, then repeated. Total of 4-6 sets, depending on how I felt.

Threw in plank holds, L-sits, and hanging leg raises on every workout.

As for the plan, I will be following C_C’s suggestions for a template in another thread:

OHP Day
Military Press 5/3/1
Pullups
Seated cable rows
Close grip bench press

DL Day
DL 5/3/1
Leg extensions
Pinwheels
Abwork (planks, russian twists)

BP Day
BP 5/3/1
Dips
Pullups
Kroc rows

Squat Day
Alternating curls
S 5/3/1
Straight leg DLs
Abwork (side planks, HLR)
Seated calf raises

Weights/first impressions/etc come Wednesday.
Advice welcome in the meantime!

Been slacking off updating this, so here’s the first run of 5/3/1…

9/20/09
Military Press
5x65
5x75
6x85

30 pullups in doubles and triples

Seated cable row
8x100
5x110
3x120
8x130

CGBP
8x60
5x70
3x80
8x90

Farmer’s walk
(2x65 db)x30’'x3

9/21/09
Deadlift
5x155
5x175
11x195

Leg extension
8x85
5x100
3x115
8x130

Pinwheels
2x10x20 db
1x20x40 db

9/23/09
Bench Press
5x100
5x115
8x130

30 pullups
45 dips

Kroc rows
2x10x25 db
1x20x50 db

9/25/09
Squat
5x135
5x165
9x185

Alt curls
8x25
5x30
3x35
8x40

SLDL
8x95
5x105
3x125
8x145

Seated calf raises
8x55
5x65
3x75
8x85

9/27/09

Military Press
3x70
3x80
6x90

30 pullups

Seated cable row
8x100
5x110
3x120
8x130

CGBP
8x70
5x80
3x90
8x100

Farmer’s walk
(2x70 db)x30’'x3

9/28/09
Deadlift
3x160
3x185
8x205

Leg extension
8x100
5x120
3x140
8x160

Pinwheels
2x10x20 db
8x40 d (not happy)

9/30/09
Bench Press
3x105
3x120
8x135

30 pullups
45 dips

Kroc rows
2x10x25 db
1x20x50 db

10/1/09
Squat
3x150
3x170
3x195

Alt curls
8x20
5x25
3x30
8x35

SLDL
8x115
5x135
3x155
8x175

Seated calf raises
8x55
5x65
3x75
8x85

10/4/09

Military Press
5x75
3x85
7x95

40 pullups

Seated cable row
8x110
5x120
3x130
8x140

CGBP
8x75
5x85
3x95
8x105

Farmer’s walk
(2x80 db)x30’'x3

10/5/09
Deadlift
5x175
3x195
11x220

Leg extension
8x120
5x140
3x160
8x180

Pinwheels
2x10x20 db
1x20x40 db

10/8/09
Bench Press
5x115
3x130
7x145

30 pullups
30 dips

Kroc rows
2x10x25 db
1x20x55 db

10/10/09
Squat
5x165
3x185
4x205

Alt curls
8x20
5x25
3x30
8x35

SLDL
8x115
5x135
3x155
8x175

Seated calf raises
8x55
5x70
3x85
8x100

Run #2

10/11/09
Military Press
5x70
5x80
6x90

40 pullups

Seated cable row
8x110
5x120
3x130
8x140

CGBP
8x85
5x95
3x105
8x115

Farmer’s walk
(2x80 db)x35"x2, 40"x1

that was a lot of catching up, so i think from now on i will record each session a day or two within doing it.

Any reason why the only leg accessory work you’re doing is leg extensions and sldl’s? Being newer to strength training I don’t see how those will hold up in the long run as assistance excercise.

Furthermore, there’s a large disparity between the accessory work for upper body vs. lower body in terms of load and frequency. You have two pulling excercises (one horizontal/one vertical) each upperbody day and 1 pushing excercise. This is not bad. BUT you only have a few sets of leg extensions and sldl’s for the entire week to count as your lower body accessory?

10/13/09
Deadlift
5x155
5x175
16x205

Leg extension
8x140
5x160
3x180
8x200

Pinwheels
2x10x20 db
1x20x40 db

Russian Twists
2x20

[quote]ravell wrote:
Any reason why the only leg accessory work you’re doing is leg extensions and sldl’s? Being newer to strength training I don’t see how those will hold up in the long run as assistance excercise.

Furthermore, there’s a large disparity between the accessory work for upper body vs. lower body in terms of load and frequency. You have two pulling excercises (one horizontal/one vertical) each upperbody day and 1 pushing excercise. This is not bad. BUT you only have a few sets of leg extensions and sldl’s for the entire week to count as your lower body accessory? [/quote]

I am following one of C_C’s templates for 5/3/1—I’ll ask him to take a look and chime in on this. I bike to and from work around 15 miles every day so I’m currently keeping volume of leg workouts perhaps lower than I should, until I establish a better workload capacity. I am also trying to be in and out of the gym within 45’ whenever I go, so adding more exercises at this point is not part of my plan, unless someone has suggestions to superset them and minimize time spent in-gym. Let me know if you have any ideas.