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Tennessee Mike
09-22-2008, 06:12 AM
Okay,so im finally postin my journal.Heres some background on me and my goals.

Im 35,and have been training for about 20 yrs.Like alot of guys I started with football.I played linebacker at my high school in NJ. In my junior year I tore my MCL,and ruined my potential scholarship at Towson State.Through rehab I got into bodybuilding.Got really serious with the training and diet,and did a few shows.Placed well in a couple and bad in some others.Never got a first.Around 26 I started to put on more weight and decided I wanted to train for strength and size rather than aestetics.3-4 yrs ago I started talking to a local guy from Deptford NJ,Shawn Lattimer(908 bench).And really wanted to try Powerlifting.So me and the wife moved to TN in 06',and Ive been following a loose based version of Westside with moderate success.Mainly because I own and operate a landscape business and am always workin my ass off and burning calories,and basically always beat up.I dont have a problem gaining weight,just keeping it on during the season.

Im giving the 5/3/1 a try because Ive heard nothing but great things.And I figure since Ive been writing programs for myself and others(im also a trainer) for a long time,I can correct whatever needs to be.I welcome all feedback and tips.Okay,heres my stats...
35 yrs old
5 ft 8
200-205lbs(currently)

All my training is RAW.My best gym lifts are(all last year)

Bench 335
Dead 475 belt only
Squat 450 belt only

Everyone Ive talked to reccomended I take my maxes way down to figure percentages.Starting too light seems to be the key on the 5/3/1.So I took 75lbs off the dead and squat,and 20 off the bench.Being how my training has been inconsistent and not as productive as I would have liked so far this year.But thats about to change.....

Tennessee Mike
09-22-2008, 06:18 AM
Bench/assistance

135x5(warmup)
185x5
225x3
250x3
280x3

Dumbell incline
65x12
75x10
85x10

Lat Pulldowns to front
160x10
180x10
200x10
210x10

Dumbell Rows
100x12
120x12
120x12

Dips
bw x 12
+25x12
+45x12
bw x 15

Everything felt real light today except the dips.Im gonna do them right after the inclines for now on.

Treadmill 20 min,steam room 10 min(to sweat out all the weekend football beer)

Lones Green
09-22-2008, 07:12 AM
nice work. glad you finally decided to put a log up here so i can keep up with you.

you need to come lift at the rush! i lift with 3 females!

Tennessee Mike
09-22-2008, 07:59 AM
nice work. glad you finally decided to put a log up here so i can keep up with you.

you need to come lift at the rush! i lift with 3 females!

Currently Im training at 6-6:30 am.What time are you workin out?What do they charge you for the day?

Lones Green
09-22-2008, 01:07 PM
Currently Im training at 6-6:30 am.What time are you workin out?What do they charge you for the day?

the cost will be nothing, i have an elite membership which means you can get in for free by signing a sheet of paper.

we usually train around 3 on sundays, and 12 noon on mondays, wednesdays, and thursdays.

i can't be there at 6 am, i will be at work. if you want to get together on a weekend or in the evenings that would work.

lil' power
09-22-2008, 01:24 PM
Yeah Mike,,,get your *ss down here so Lones has someone to move the heavy weight with....even though we're strong *ss chicks!

Tennessee Mike
09-22-2008, 01:52 PM
I could do 12 noon occasionally.No Sunday workouts for me(NFL).The season is winding down.I also work out with a chick(sometimes).She was a thrower at UT and does figure now.Girls are strong too.

Lones Green
09-22-2008, 02:33 PM
let us know what day is good for you and we'll plan it out

Donnajo
09-22-2008, 02:47 PM
Yeah I am one of the 3 chicks. Poor Lones needs a guy here. So come on down anytime.

Gable
09-22-2008, 08:01 PM
Looks like an awesome start Mike. Keep it up!

Viking_Power
09-22-2008, 08:10 PM
Nice to see you start up a journal. I'll be checkin in.

bigmoney
09-22-2008, 08:28 PM
I bought Jim's book and am on week 3 of my first cycle. I have never done a 3 day/wk split so this is pretty much an experiment to see how I respond to extra rest.
It's good that you took scaled back your maxes for the beginning. I did the same thing for all 4 lifts. I will be lifting my whole life so all I have is time and hard work ahead of me.

Plan looks good Mike....llooking forward to your progress.

Coke
09-23-2008, 05:47 AM
Good to see you have a journal now Mike...can't be messed with, lookin big in your profile shot.

Tennessee Mike
09-23-2008, 06:10 AM
Thanx for the comments folks.Heres this mornings workout....

Deadlift/Assistance

135x5(warmup)
225x3
285x3
330x3
370x3

Hypers(regular)
BWX12
+45X12
+45X12

Seated Dumbell Curls(simultaneous)
35's x12
40's x12
40'sx12

Weighted Ab Crunches
3 x 15
Ab Swing
3 x 15


Rode the bike for 20 min

Crankman
09-23-2008, 06:47 AM
Just to let you know, on the last working set you have to go balls out, if you lift 280x3 but can do 4,5 or 6 reps, you do 6 reps! To total failure!

Tennessee Mike
09-23-2008, 07:06 AM
Is that right?Well,370x3 felt good.Probably coulda got 4 or 5.Is that what Wendlers manual says?

bigmoney
09-23-2008, 03:49 PM
I usually stop 1 short of failure because right now all the sets are easy, so I at least want to work hard for that one top set. But no, you don't have to go to failure, just get in the prescribed reps for that day, minimum.

Tennessee Mike
09-24-2008, 03:38 AM
I usually stop 1 short of failure because right now all the sets are easy, so I at least want to work hard for that one top set. But no, you don't have to go to failure, just get in the prescribed reps for that day, minimum.

Thats what I thought.Thanx bro

Tennessee Mike
09-24-2008, 05:57 AM
Military press(strict/standing)/assistance

95x5(warmup)
110x3
130x3
145x3

Face pulls
4x12

Front Dumbell raises
35'sx10
40'sx10

Shullcrushers
90X12
110x10
115x10

Treadmill 20 min(intervals)


I normally take wed off,but Im getting some blood work tomorrow morning.Gotta fast from 8pm on tonight.Cant wait to see my cholesterol numbers...

chrisco915
09-24-2008, 06:02 AM
Nice skull crusher numbers.

What is the blood work for? My chol number are of a concern too. How is the blood pressure?

Tennessee Mike
09-24-2008, 06:05 AM
Nice skull crusher numbers.

What is the blood work for? My chol number are of a concern too. How is the blood pressure?

I havent had any done in about 3 years.I wanna check my liver enzymes too.BP has always been good.Im eatin alot of red meat,eggs,cheese,etc.And beer on weekends since football is here again.

chrisco915
09-24-2008, 06:09 AM
I havent had any done in about 3 years.I wanna check my liver enzymes too.BP has always been good.Im eatin alot of red meat,eggs,cheese,etc.And beer on weekends since football is here again.

Sounds familiar.

For me the combination of the BP and chol where and issue. My BP came down after my last tour in the Desert(when I was 35) but the chol isn't budging. But I eat like you so it hasn't really been effective. LOL.

But heck...the change from HIT to volume training and 60/120 cardio has got to be doing something to kill the Chol.

Tennessee Mike
09-24-2008, 06:15 AM
Sounds familiar.

For me the combination of the BP and chol where and issue. My BP came down after my last tour in the Desert(when I was 35) but the chol isn't budging. But I eat like you so it hasn't really been effective. LOL.

But heck...the change from HIT to volume training and 60/120 cardio has got to be doing something to kill the Chol.

Yeah.But I gotta believe diet is the culprit.If my numbers are high,Im gonna have to cut the red meat back a bit.I eat it at least 4-5 times a week.And I dont worry about the cut either.I drain the ground stuff,but I buy whats on sale.

chrisco915
09-24-2008, 06:35 AM
Yeah.But I gotta believe diet is the culprit.If my numbers are high,Im gonna have to cut the red meat back a bit.I eat it at least 4-5 times a week.And I dont worry about the cut either.I drain the ground stuff,but I buy whats on sale.


LOL....."gonna have to cut the red meat back "....blashphamy!!! I eat it a lot to. Cardio?

Tennessee Mike
09-24-2008, 06:58 AM
Im not doing anymore cardio than I already do.Keeping weight on is hard enough these days.

chrisco915
09-24-2008, 07:08 AM
I'm not fan either. The abuse my knees took repelling out of helicopters made that an issue. I was curious if you did any.

Dr keeps telling me to do more high intensity cardio. Couple times a week on top of regular cardio. Screw that...I read the Cheerios box about it lowering Cholesterol...I'm just goning to eat more of those.

Crankman
09-24-2008, 10:55 PM
I usually stop 1 short of failure because right now all the sets are easy, so I at least want to work hard for that one top set. But no, you don't have to go to failure, just get in the prescribed reps for that day, minimum.

This is Jim answer on a question at elitefts;

9/9/2008 11:53:18 AM - Will Jim, when am I supposed to get a rep max on the last of the 5/3/1? All the time or just when I feel it's time?

You said "don't go to failure" when going for a rep max, is "not to failure" when I can do one more rep?

Thank you

Will,
On the last set, if you feel like it. It doesn't happen all the time.

Don't go to faiure means just that - don't fail and you should have at least 1/2 rep - 1 rep left in you. This is probably the lamest thing I've ever written but it's true.

----------------------------------------------------------------------------------------------

Tennessee Mike
09-25-2008, 05:30 AM
This is Jim answer on a question at elitefts;

9/9/2008 11:53:18 AM - Will Jim, when am I supposed to get a rep max on the last of the 5/3/1? All the time or just when I feel it's time?

You said "don't go to failure" when going for a rep max, is "not to failure" when I can do one more rep?

Thank you

Will,
On the last set, if you feel like it. It doesn't happen all the time.

Don't go to faiure means just that - don't fail and you should have at least 1/2 rep - 1 rep left in you. This is probably the lamest thing I've ever written but it's true.

----------------------------------------------------------------------------------------------
Thats what Im told.If your going for a one rep max,use a weight you "know" you can get.But if you wanna push the limit a bit,go for it.Whats the worse that can happen?You miss the weight and try it again next time.

RedSpikeyThing
09-25-2008, 07:10 AM
strong shoulder work Mike!

ehubbard
09-25-2008, 08:14 AM
Thats what Im told.If your going for a one rep max,use a weight you "know" you can get.But if you wanna push the limit a bit,go for it.Whats the worse that can happen?You miss the weight and try it again next time.

The worst that could happen is that you continue to miss weights because they are too heavy and your progress stalls.

Tennessee Mike
09-25-2008, 08:32 AM
The worst that could happen is that you continue to miss weights because they are too heavy and your progress stalls.

Ive cut my maxes way back.I dont expect to even come close to PR's for a couple months.Im trying to do this slowly.I was referring to the comment that you have to go "balls out" on the last set.Like Wendler,If I feel good that day Im gonna give it a shot.

Tennessee Mike
09-25-2008, 08:44 AM
strong shoulder work Mike!

Thanx bro.

ehubbard
09-25-2008, 08:54 AM
Ive cut my maxes way back.I dont expect to even come close to PR's for a couple months.Im trying to do this slowly.I was referring to the comment that you have to go "balls out" on the last set.Like Wendler,If I feel good that day Im gonna give it a shot.

I think you defintely were very conservative in setting this up, which is good. But it seemed to me you phrased the previous post like you were going to increase the weight on your max single day. I think the intent of the 5/3/1 program as written by Jim was not to increase the weight if you feel good on the last set, but to increase the reps. So two weeks ago I was set to do a 555 DL for a single on my last set. I felt good so I did a set of 4.

Tennessee Mike
09-25-2008, 09:00 AM
I think you defintely were very conservative in setting this up, which is good. But it seemed to me you phrased the previous post like you were going to increase the weight on your max single day. I think the intent of the 5/3/1 program as written by Jim was not to increase the weight if you feel good on the last set, but to increase the reps. So two weeks ago I was set to do a 555 DL for a single on my last set. I felt good so I did a set of 4.

Thats probably the way I will go as well.I like the fact that Im using weight numbers I never have and it allows me to really push myself on reps.Im not as concerned about hittin PR's at this point,that will come.My main concern is to continue to gain strength consistently.So Im content with just doing the weights for that day.In fact,it allows me to not have to think about it.

ehubbard
09-25-2008, 09:03 AM
I love not thinking about it. The only thing that sucks is putting those dam 2.5 plates on the bar.

Tennessee Mike
09-25-2008, 09:11 AM
I love not thinking about it. The only thing that sucks is putting those dam 2.5 plates on the bar.

HAHA.Im was thinking the exact same thing.I find myself re-adding the weight because Im so use to 45's,25's.

Tennessee Mike
09-26-2008, 08:14 AM
Squats/Assistance

135x5(warmup)
225x5
255x3
290x3
330x3

Leg Press
8 platesx12
12 platesx10
14 plates x10
16 plates x 10

Stiff legs(barbell)
135x10
185x10
205x10

Weighted ab crunches
3x15
ab swing
3x15

Sauna/steam room (20 min)

borracho
09-26-2008, 09:49 AM
Im not doing anymore cardio than I already do.Keeping weight on is hard enough these days.

arse hole! I am 'spose to be on a cut and I've gained 13lbs in the last couple months. I am and always will be a fatty at heart.

Coke
09-27-2008, 04:44 PM
Damn good leg day Mike.

Tennessee Mike
09-27-2008, 06:50 PM
Damn good leg day Mike.

Im feelin it too.Ouch!

Gable
09-29-2008, 09:35 PM
Im feelin it too.Ouch!

Haha.I bet you did.. looks like an awesome session Mike, keep it up man.

Tennessee Mike
09-30-2008, 12:56 PM
Well I got my blood work back today and the news is not good.Some issues have arose that will suspend my training indefinitely.Over the next few weeks I will be undergoing more testing.My health and my family are my number one concern at this point,so I may not be on for awhile.I will check in as often as I can,but until I know more I dont want to speculate.

Ben Moore
09-30-2008, 12:59 PM
Sorry to hear that bud - get better!

Gable
09-30-2008, 01:04 PM
Sorry to hear that , Mike. I hope you get better quickly man.

Good luck.

ehubbard
09-30-2008, 01:20 PM
Get healthy bro.

Lones Green
09-30-2008, 01:47 PM
get better man.

Coke
10-01-2008, 06:02 AM
I hope this turns around to your favor and works out ok.

lil' power
10-01-2008, 11:33 AM
Positive healing thoughts for you!

Tennessee Mike
10-10-2008, 05:48 AM
Thought I would give an update.When I got my bloodwork back a few weeks ago,My cholesterol,triglycerides,and LDL were dangerously high.With other symptoms such as shortness of breathe,chest pains and a slightly fast heartbeat,there was a concern for heart disease.My mother died at 37 of a massive heart attack,and her mother had 6 before she died,so I was obviously concerned.Well,the good news is that I dont have heart disease,but need to make some dietary and lifestyle changes.The doc reccomends I lose 10-15lbs and clean the diet up hardcore.He said I needed medication to lower my levels,but I opted for 4 months to do it on my own.Red meat is cut to once a week(from 3-4),egg yolks down to 1 a day(from 4),and fast food is limited to once a week and a grilled chix sandwhich with baked potato.French fries are killer cholesterol.My fiber is doubled with supplementaion and veggies,as well as more oatmeal.Ive also stepped up the cardio a bit.I had first thought to switch to more of a bodybuilding routine to compensate for any strength loss due to diet,but thats not gonna happen.Im gonna keep on the 5/3/1 with really low max numbers and all accessory exercises will be bodybuilding type stuff.I figure in a few months my weight/bodyfat will be good and my strength will be right where it should be.At 35 years old and ready to have kids,I need to focus on health over size right now.Im also training 100% natural(no AAS).Not that I was ever a big indulger,but its not an option anymore.Thanks to everyone for the messages and posts.Its appreciated.I will post my workouts again starting next week.

Gable
10-10-2008, 05:51 AM
Good to hear the update dude..

Good luck with it all.. a friend of mine recently went through very similar circumstances, it sounds like you have your head around this nicely.

Donnajo
10-10-2008, 06:37 AM
Glad you are taking care of your health and making it a number one priority!

ehubbard
10-10-2008, 07:43 AM
Thought I would give an update.When I got my bloodwork back a few weeks ago,My cholesterol,triglycerides,and LDL were dangerously high.With other symptoms such as shortness of breathe,chest pains and a slightly fast heartbeat,there was a concern for heart disease.My mother died at 37 of a massive heart attack,and her mother had 6 before she died,so I was obviously concerned.Well,the good news is that I dont have heart disease,but need to make some dietary and lifestyle changes.The doc reccomends I lose 10-15lbs and clean the diet up hardcore.He said I needed medication to lower my levels,but I opted for 4 months to do it on my own.Red meat is cut to once a week(from 3-4),egg yolks down to 1 a day(from 4),and fast food is limited to once a week and a grilled chix sandwhich with baked potato.French fries are killer cholesterol.My fiber is doubled with supplementaion and veggies,as well as more oatmeal.Ive also stepped up the cardio a bit.I had first thought to switch to more of a bodybuilding routine to compensate for any strength loss due to diet,but thats not gonna happen.Im gonna keep on the 5/3/1 with really low max numbers and all accessory exercises will be bodybuilding type stuff.I figure in a few months my weight/bodyfat will be good and my strength will be right where it should be.At 35 years old and ready to have kids,I need to focus on health over size right now.Im also training 100% natural(no AAS).Not that I was ever a big indulger,but its not an option anymore.Thanks to everyone for the messages and posts.Its appreciated.I will post my workouts again starting next week.

Get yourself a Prowler brother. That thing will whip your bloodwork back into shape. Cleaning up the diet aint that bad and the added fiber should help. It may be smart to be proactive and see an urologist or an endo just to make sure every thing is in order in the trying to have kids department. Look forward to seeing your log up man. Best of luck!

Eric

Tennessee Mike
10-13-2008, 10:35 AM
Bench
135x8
195x5
225x5
255x5

Incline barbell(close grip)
135x8
185x8
205x5

Dumbell fly's
30'sx12
35'sx10
40'sx10

Skullcrushers
70x10
90x10
110x10

Pressdowns(cambered grip)
3x10

Treadmill 20 minutes

Gable
10-13-2008, 10:40 AM
Good to see you back, BigMike...

keep it up..

You should get a prowler, they are awesome.. I love mine..

Tennessee Mike
10-13-2008, 11:51 AM
Im definitely thinkin about it.

Coke
10-14-2008, 06:39 AM
Nice that you're moving on with it, solid push day session man.

Tennessee Mike
10-14-2008, 07:55 AM
Thanks guys.Heres todays workout.


Deadlift
225x5(warmup)
260x5
300x5
340x5

Lat pulldowns to front(hammer grip)
160x10
180x10
200x8

Machine Rows
3x10

E-Z Bar curls
70x10
85x10
100x8

One arm dumbell preacher curls
30x10
35x8
35x8

Treadmill x20 minutes.

Gable
10-14-2008, 08:03 AM
Awesome session man.. keep rockin it.

Viking_Power
10-14-2008, 08:04 PM
Way to keep at it man.

Coke
10-16-2008, 05:34 AM
Good workout for the back and biceps Mike.

Tennessee Mike
10-16-2008, 06:20 AM
Good workout for the back and biceps Mike.

Thanx bro.


Heres what I did this morning..

Military Press
100x5
115x5
135x5

Dips
BWx15(3 sets) Someone stole the weight bearing belt.*******s.

Face pulls
3x12

Shrugs
225x12
285x12
315x10

Treadmill x 20 min

Gable
10-16-2008, 06:59 AM
Nice session dude.. keep it up!

Tennessee Mike
10-17-2008, 07:37 AM
Warmup-Stretching,bike-5 min,2 sets of hypers

Squats
185x5
230x5
260x5
300x5

Hack Squats
6 plates x10(3 sets)

Pullthroughs
3x12

Weighted ab crunch
3x12
Ab sled
3x12

Steam room(10 min)

ryuage
10-17-2008, 04:41 PM
Thanx bro.


Heres what I did this morning..

Military Press
100x5
115x5
135x5

Dips
BWx15(3 sets) Someone stole the weight bearing belt.*******s.

Face pulls
3x12

Shrugs
225x12
285x12
315x10

Treadmill x 20 min

shoulda threw a db between you legs