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View Full Version : I can count to potato! Or Rugg's 5/3/1 Journal



Rugg
01-07-2010, 03:37 PM
So I figure I'd finally break down and start journaling my workouts so I can do a better job of keeping track of what I do and giving myself some accountability to encourage better program adherence.

Basic Info:

Age: 37
Height: 6'
Weight: ~200

I was your average flabby, sedentary, IT guy up until about April of 2009 when my daughter started referring to me as "Fat Daddy" (I couldnít be offended because she was right) and I realized what a bad example I was setting for my kids.

I weighed about 216 at the time (my max weight was about 225) and was in the worst shape of my life. My wife and I decided to give p90x a try and after I finished the 3 month program I was down to 191 and in much much better cardiovascular condition, but I hadn't really increased my strength much (and to be fair, I did not follow the nutrition plan, so I probably didnt get all the good out of it I could have). So, I decided to start working out at the gym to try to get some mass on.

I piddled around with a ton of different programs for a while and managed to find out that working out when you're in your 20s is quite a bit different than working out in your later 30's. I managed to tweak or injure several body parts including Rotator cuff and my lower back (which has been a constant problem for about 15 years).

Luckily, I stumbled onto this site and started reading about SS and decided to give that a try. I was making some decent gains in my leg-centric lifts, but my OHP and Bench press really didnt progress much even after a couple of deloads. I managed to hurt my back again early in November while squatting (not stretching and warming up enough early in the morning and my back "popped" under load) which reset my squat and deadlifts again.

I finally decided to go ahead and change up my program again to something that is a little slower progress and go with 5/3/1 and start with really low weights for my big lifts while keeping my OHP and Bench about what they were when I left off SS.

What I have as my current lifts are:

Bench: 245 x 1
OHP: 135 x 1
Squat: 185 x 5 (Previous max was 235 x 5 before injury)
Deadlift: 225 x 5 (Previous max was 275 x 3 before injury)

Yeah, I know the numbers look funny, but they are what they are. I donít know if I dont have good bio-mechanics for squats or if Iím just a wuss, but my squats have always been poor even though I have decent quad development (though my posterior chain is pretty sad). I am definately intimidated by doing heavy squats and deadlifts due to my lower back problems, so Iím hoping the slow but steady 5/3/1 approach will let me ease into moving some more weight without compromising my ability to walk upright, to which I've grown rather fond of (I've also ordered a squat belt from Bob's Belts. I've never used a squat belt before and hope that will assist me with some additional support and security).

My diet is pretty loose, but this is a close approximation:

Breakfast: Protein drink w/2 cups skim milk (Add some fruit or cereal on workout days)
Snack: One of the following Cheese stick | almonds | Beef Jerky | Yogurt (depends on the day)
Lunch: Fruit, PB&J, Cheese stick, sometimes Jerky
Snack: One of the following Cheese stick | almonds | Beef Jerky | Yogurt (depends on the day)
Dinner: Dinner is all over the place, but I generally shoot for decent spread of carbs/protein/fat
Snack: Protein drink w/2 cups skim milk (this is generally post workout or 2 hours after dinner)
Just before bed: 2 cups skim milk (yes, I drink a lot of milk)

I try to lightly cycle carbs with more intake on workout days and less on my off days, but nothing too regimented. My diet was pretty bad over the holidays (I called it "love handle development", but I think its more commonly referred to as blubber), but getting back to normal now.

I also take 5g Creatine in my morning protein drink and take the following suppliments daily:
2g Vitamin C
Vitamin D3
Fish Oil
Flaxseed Oil
Calcium w/zinc and magnesium
MSM
Nitor (2 tabs in the morning and 1 in the afternoon) I am on my first batch of this and donít think I'll be continuing it after

I sleep 5 1/2 hours to 6 hours a night (family man so the only free time I get is after the munchkins are in bed) and workout 3 times a week, usually Tuesday, Thursday, and Sunday.

My goals:
I want to be "noticeably fitĒ. I wonít ever compete in power lifting events, or bodybuilding, I just want to be able to walk into a room and people know that I workout.
I want my wife to swoon when I take off my shirt (then throw it to her and tell her to do the laundry...then run away while she chases me with a stick)
I want soccer moms to envy my wife for not having a fat blob of a husband like they do.
I want other soccer dads to secretly hate me for making them look bad
I want to put the fear of god into any boys who come into my house with the intention of dating my daughter when she gets to the appropriate age (which, if I have my way, will be when she's 50)
I want to be a good role model for physical fitness for my children and their friends
I want to continually challenge myself with new strength and physical development goals from now into perpetuity

I'm currently almost through my first cycle of 5/3/1, here is my last workout.

Deadlift
5 @ 175
3 @ 195
1 (10 reps) @ 205 (misread my sheet and only did 205 instead of 215, whoops)

Accessory work
SLDL 5x10@135
Weighted Chins 5@25, 5@35, 3@45, 3@35, 5@25, 8@BW
DB Rows 3x8@60, then 1 set with 60 doing, 8,6,4,2,3 reps alternating sides between rep ranges but never stopping except to switch arms
3x8@180 Smith Machine Shrug machine
15 minutes walking at 3.8 MPH increasing elevation periodically


I think that about covers it. I will probably add some current pictures when I get around to taking some as well. Any feedback is greatly appreciated and feel free to chime in with whatever you'd like to add. Iím open to suggestions and criticism.

Rugg
01-07-2010, 07:20 PM
Bench Presss
5@165
3@185
1(9)@210

Accessory
DB BP 2x10@65, 3x8@65
Skull Crusher/Close Grip BP Superset 3x8@75
Dips 5 BW, 5 +25, 5+35, 13 BW
Pec Dec 2x6@150, 1x10@100

10 minutes Walking @ 3.7 periodically increasing incline

T o m m Y
01-07-2010, 07:24 PM
Off to a good start bro..
Excellent choice withthe program,ive been on it about 6 months and have made very good gains..

ELmx479
01-07-2010, 07:27 PM
Hey man, good luck with the 5/3/1. It's a great program to use if you have patience. Our numbers are fairly close so it will be interesting to watch your progress.

Rugg
01-10-2010, 03:18 PM
Squats:
5 x 140
3 x 160
1(8) x 185 (morning workout and I felt a little tight so I didn't go past 8 since my back was feeling a little funky)

Accessory
1x8@4pps Hammer Strength independent leg presss
4x12@3pps Hammer Strength independent leg presss (again, back was feeling like it wanted to pop with the higher weight so I dropped the overall weight and added reps)
4x8 BW stop and go pullups, each set with a different grip
2x15 BW Hypers
15 minutes treadmill@3.7. No incline (legs were wobbly)

Next week starts my deload, and I'm switching to a 4 day a week program. going Tuesday/Wednesday and Saturday/Sunday. My only concern with that is that my accessory muscles might not have enough time to recover between my Sunday and Tuesday upper body workouts. But I'm willing to give it a shot.

The reason for the change is that with a 4 day a week program, I can finish a wave every month and it allows me to work each main body part every week. Plus it makes my workout spreadsheet much easier to read :D .

Rugg
01-13-2010, 07:45 AM
Deload week starting (why is it that all the hot chicks are standing close by when Im on a deload?)

OHP
5x55
5x65
5x75

Dips
12xBW, 10x +25, 8x +35, 5x +45

Arnold presses
3x10x35

Lateral Raises
2x12x20 pausing at the top

Face pulls
2x15x65 pausing at the top

Smith Machine Shrug Thingy
3x15x2pps

Hanging Leg Raises
3x8

Rugg
01-15-2010, 09:33 AM
Deadlift
5x95
5x115
5x135

Accessory Work
RDL 3x10x135
Pullups 12, 8, 8 BW with varied grips
Incline DB curls 3x6x35
DB Rows 3x8x60
1 Plank, made it to 1:30 before I got called into work and had to leave.

Deload week = Boring

Rugg
01-17-2010, 04:28 PM
I was on call Saturday and couldn't be more than 5 minutes away from a computer, so I didn't get to the gym. Did my deload chest workout today.

Bench Press
5x95
5x115
5x135

Accessory Work

Dumbell BP
3x8x65

Close Grip BP
3x10x135

Skull Crushers
3x8x65

Dips
3x15 BW

Yay, deload week is done. Tuesday starts my second wave!

StLRPh
01-17-2010, 05:40 PM
Good luck with the program. Off to a good start.

Rugg
01-19-2010, 09:22 PM
Thanks for the feedback and words of encouragement all.

Glad to be back to full effort, even if it is the first week of 5/3/1 it felt good to push again.

OHP
5x85
5x95
5(11)x105

Accessory Work

Dips
10xBW+25, 10xBW+35, 8xBW+45

DB OHP
5x10x40

Hammer Strength Shrug Machine Thingy
3x8x2.5 pps

Lateral Raises (pause at top)
2x12x20

Face Pulls
2x12x57.5

Treadmill
10 minutes @ 3.7 gradually increasing incline

Rugg
01-22-2010, 07:41 AM
Deadlift
5x155
5x185
5(10)x205

Accessory Work

SLDL
5x10x155

Chin Ups (back was fried from the DLs)
3x6xBW+25

Dumbell Rows
3x8x70

Treadmill
10 Minutes @ 3.7 gradually increasing incline

Getting some more pudge than I'm comfortable with in my love handle area so Im going to start doing 2-3 complexes per week on off days. I want to keep the calories up, but the pudge down. Hoping that does the trick.

Rugg
01-23-2010, 02:41 PM
Bench Press
5x155
5x170
5(13)x190

Accessory Work
Dips
10xBW+25, 10xBW+35, 8xBWx45, 15xBW

DB Bench Press
3x10x70 (Shoulder was tweaking so I stopped at 3 sets instead of 5)

Skull Crushers/Close Grip BP Super Set
3x10x75

Pec Deck
3x10x100

Treadmill
10 Minutes @ 3.7 gradually increasing incline

Rugg
01-25-2010, 09:00 AM
Squat
5x135
5x155
5(10)x175

Accessory Work
Hammer Strength Independent Leg Press
5x10x4pps

Seated Calf raises
3x12x90

Chins
3x10xBW

Planks
2x60 seconds

Treadmill
10 minutes @ 3.7 Gradually increasing incline

Rugg
01-26-2010, 10:12 PM
Standing OHP
3x90
3x100
3(10)x115

Accessory Work
Dips
1x8xBW+25, 2x15xBW -- My shoulder was still bugging me from the last chest session, so I decided not to be a hero and go without the extra weight

Seated DB OHP
5x10x40

Standing DB Shrugs (we'll count the 30 foot farmers walk from the DB rack to my spot as a freebie :D )
3x12x90

Lateral Raises
3x12x20

Face Pulls
3x10x57.5 (dunno why the cable machine has it in such odd weight breakdowns /shrug)

Treadmill
12 minutes @ 3.7 -- I didnt do the gradual incline increase because my right calf was trying to cramp the whole time, I'm a wuss, so sue me.

Rugg
01-30-2010, 08:12 PM
Missed Thursday's workout due to work related crap (ok, to be honest, I chose playing Mass Effect 2 instead of going to the gym 3 hours later than normal)

Ill be doing Thursday's workout Sunday and adding Squats to it, just so I get all my big movers done for the week.

But for today:

Bench Press
3x165
3x185
3(10)x205

Accessory Work
Dips
20, 15, 10 -- All BW sets. I looked down while doing them to help focus the chest more and it really did a number on my stamina. Ran out of juice fast.

DB BP
3x8x75, 2x10x65

Skull Crusher/Close Grip BP SS
3x8x75

Pec Deck
12x100,10x120, 10x150

Treadmill
The usual

StLRPh
02-01-2010, 08:37 AM
Missed Thursday's workout due to work related crap (ok, to be honest, I chose playing Mass Effect 2 instead of going to the gym 3 hours later than normal)

:) at least your honest. Good effort with the pressing

Rugg
02-01-2010, 11:11 AM
Heh, blowing up some aliens sounded much better than going to the gym at 9:30 PM after 3 hours of botched maintenance. But in retrospect, the degree of fatigue I feel right now from piling Squats and Deads + accessory on the same day makes it seem like a poor choice. Hindsight is always 20/20.

Anyway, Sunday's workout:

Squats
3x145
3x165
3(8)x195

Deadlifts
3x165
3x195
3(10)x215

Accessory Work
SLDL
3x10x165

Hypers
2x12xBW+25

Chins
3x10xBW

DB Rows
3x8x70

Rugg
02-03-2010, 08:12 AM
Meh, crappy workout tonight

OHP
5x95
3x105
1(7)x120

Accessory Work

Dips
3x12xBW

DB OHP
5x8x45

Lateral Raises
3x10x20

Rear Delt Raises
3x10x10

DB Shrugs
3x12x90

Rugg
02-05-2010, 08:32 AM
DLs felt pretty good, but I was drained afterwards. Not a lot left in the tank for the accessory junk.

DL
5x185
3x205
1(10)x225

Accessory Work
SLDL
5x10x135

Chins
10xBW, 5xBW+25, 5xBW+35, 8xBW

DB Rows
3x8x80

Rugg
02-08-2010, 09:09 AM
I'll condense Saturday and Sunday's workout in this post.

BP
5x175
3x195
1(7)x215 (Wasnt real pleased with only 7, just goes to show I need more work)

Accessory Work

Dips
10xBW, 10xBW+25, 10xBW+35, 10xBW+45, 10xBW

Close Grip BP
3x12x135

DB BP
5x10x65 (Should have done these before the close grip, had a hell of a time with the last couple inches to lockout)

Pec Deck
10x100, 6x150, 20x70

Went home and shoveled heavy, wet snow for an hour on slick pavement. Shoulders are friggen torched.

--Sunday--

Squat
5x155
3x175
1(6)x195

Accessory Work
Smith Machine Independent Leg Press
5x10x4pps (ok, my left leg failed on the last rep of the last set, but it was close :D )

Seated Calf raises
3x12x90

Chins
3x10xBW

Hyper-extensions
2x12xBW

Treadmill
10 minutes @ 3.7 gradually increasing incline

I really focused on getting my depth to where it needs to be on my squats. I'm probably just above parallel usually, so I went with a much wider stance and tried to sit back instead of down like I ususually do. Im finding that I can get to the right depth if I relax my hips at the bottom, but I dont want to lose the tension and lose form. I guess I'll just chalk it up to a work in progress and keep at it until it feels right.

Rugg
02-10-2010, 08:02 AM
Deload week starting

OHP
55x10
65x10
95x5

Dips
5x10xBW

Arnold Presses
3x10x35

Lateral Raises
2x12x20

Face Pulls
2x12x52.5

Regular Treadmill Stuff

Rugg
02-12-2010, 07:10 AM
DL
10x95
10x135
5x145

SLDL
3x10x135

Pullups - each set with a different grip
5x5

DB Rows
3x10x50

Regular Treadmill Junk

Rugg
02-16-2010, 09:41 AM
Swapped Saturday and Sunday workouts this weekend due to some traveling, still on deload so no biggie.

Saturday.

Squats
10x95
10x115
5x135

Accessory Work
Hammer strength independent leg press
3x12x3pps

Seated Calf raises
3x12x90

Chins
3x10xBW

Hypers
3x12xBW

I did my squats close stance, high bar and was really suprised that I was able to hit depth without a problem. The weight wasn't heavy but I dont usually have problem with the weight, its with my flexability. So Im going to give the close / high squats a shot in the next wave to see if it works better for me.

Sunday

BP
10x135
10x155
5x185

Accessory Work
Dips
3x10xBW

DB BP
3x12x50

Pec Deck
3x10x130

Both days had my regular cooldown on the treadmill.

Tuesday starts my next wave of 5/3/1

byronsru24
02-16-2010, 12:02 PM
Stick w/ the 5/3/1. Especially if your recovering from an injury. I'm getting over a bad neck injury myself and I'm currently on my 11th wave and the gains just keep on comming. Check out my log for details.

Rugg
02-16-2010, 09:58 PM
Wow, impressive workout log. I do plan on keeping up with 5/3/1 until I top out on it.

For tonights workout:

OHP
5x95
5x100
5(8)x110

Dips
3x10xBW My shoulders were sore in a really odd place so I didn't push too hard on the dips. No reason to risk injury on an accessory move.

DB OHP
5x8x50

Hammer Strength Shrug machine thingy
3x12x3pps

Lateral Raises
3x10x22.5

Face Pulls
3x10x52.5

Rugg
02-22-2010, 10:36 AM
Ugh, finally getting this updated.

Thursday I spent 2 hours smashing ice at the end of my driveway, wrists, shoulders and back were sore as hell after getting about a 4 foot section (mind you thats 4 x 7 x 9-12 inches deep) finished so I didn't make it to the gym.

Saturday morning I did my Thursday workout + Squats. Was a terrible workout. My back was still sore and I felt weak and tired.

Squats
5x155
5x165
5x185 (Yeah, no extras, just wasn't feeling it)

DL
5x165
5x185
5(10)x205

Chins
5x10xBW

DB Rows
3x10x70

Narrow Grip Pull Downs
3x10x150

Usual Treadmill work except I bumped my speed to 3.8

Sunday

BP
5x150
5x175
5(9)x205

DB BP
5x10x70

Skull Crusher\Close Grip BP Super Set
3x8x85 - This felt REALLY heavy, but doable

Pec Deck
3x10x150

Incline BP Machine (Friend wanted to do em /shrug)
2x10x150

Usual Treadmill work.

Later on in the afternoon, I smashed out the rest of the ice at the end of my driveway. My shoulders are ******edly sore now. Tuesday's workout's not going to be pleasant.

Rugg
02-24-2010, 08:28 AM
Tuesday's workout

OHP
3x90
3x105
3(8)x115

Accessory Work
DB OHP
5x10x55 (odd how I can get more reps more easily with DBs than with the Barbell /shrug)

Hammer Strength shrug machine thingy
3x10x3pps

Face Pulls
3x10x52.5

Lateral Raises
3x12x20

Planks
3x60 seconds

No treadmill today, ran out of time

Rugg
02-27-2010, 12:17 PM
Thursday

DL
3x175
3x200
3(10)x225

Rack Pulls
3x5x275

Chins
5x10xBW

DB Rows
3x8x70

Saturday
BP
3x165
3x185
3(8)x210

Pec Deck
3x10x150

DB BP
5x10x70

Dips
3x10xBW

Skull Crusher/Close Grip SuperSet
3x8x85

Rugg
03-01-2010, 06:54 AM
Sunday

Squats
3x165
3x185
3x195

Hammer Strength Independent Leg Press
3x10x4pps, 1x10x4pps+25

Seated Calf Raises
3x15x90

Chins
3x10xBW

Regular Treadmill work.

Rugg
03-03-2010, 08:18 AM
Tuesday

OHP
5x100
3x110
1(6)x125

Dips
3x10xBW, 2x15xBW

Seated DB OHP
3x8x60

Hammer Strength Shrug machine
3x10x3pps

Lateral Raises
3x15x20

Face Pulls
3x10x52.5

Rugg
03-05-2010, 08:05 AM
Thursday's workout

Managed to crap out my shoulder, and suprisingly not the shoulder I injured before. It started with the DB OHP tuesday with one of the last reps and the DB wanted to go back behind me instead of up. I didnt lose the DB or the rep, it just "tried" to go awol on me. That made my shoulder sore enough that I was favoring it pretty heavily all day. Then today when doing chins, the negative on one of the reps really tweaked it out. Quite painful to raise my left arm. Getting it over my head is a concious and slow effort.

Going to scrap the BP workout this week and take a really easy deload week. Hopefully its just muscle damage and will heal quickly. If not, I guess I get to work on my conditioning while it heals.

DL
5x185
3x215
1(8)x235

Rack Pulls (I put the bar just above my knee to reduce lower back stress this week, MUCH better on my spine, even if it isnt quite as effective)
5x225
5x275
5x295

Chins
2x10xBW (stopped after I tweaked my shoulder)

DB Rows (did really low weight, high reps)
3x20x40

20 minutes treadmill work

P.S. Being old sucks

Rugg
03-08-2010, 10:17 AM
Saturday workout - Skipped

Sunday Workout
Squat

5x165
3x185
1(3)x205

Leg Press
4x10x4.5pps

Seated Calf Raises
3x12x2.5 plates

Chins
6x6xBW (took these low reps to make sure the shoulder wasnt too involved in the negative

Kneeling Rope Pull Ab Pull-downs
3x15x62.5

Regular Treadmill work

Rugg
03-10-2010, 09:36 AM
Deload week starting - Good timing to let my shoulder have some more healing time.

OHP
5x55
5x65
5x85

Dips
3x10xBW

DB OHP
3x8x45

Face Pulls
3x12x52.5

Cable Wood Chops
3x15x22.5

Regular Treadmill Work

Rugg
03-11-2010, 11:04 PM
Had to sneak the workout in between doing server maintenance and helping with a server rollout that starts at midnight...weeee. But anyway, here's the breakdown of my DL Deload workout.

Deadlift
5x95
5x135
5x185

Rack Pulls
3x5x225

Chins
3x8xBW

DB Rows
3x8x50

BB Curls (Meh, on a deload, why not)
3x8x70

Cable Rope Ab Pulldowns
3x12x62.5

Regular Treadmill work.

Rugg
03-15-2010, 08:07 AM
Saturday
Bench Press
10x135
10x165
5x185

Dips
3x10xBW

Close Grip BP
3x10x135

Peck Deck
3x12x150

Regular Treadmill Work

Sunday
Squat
3x10x135

Step Back Lunges
3x10x45(db in each hand)

Cable Ab Pull downs
3x12x62.5

Hypers
2x12xBW (back was tweaking a little, probably from spinning the kiddos at my daughter's sleep over last night)

Regular Treadmill work

** Deload week finished **

Rugg
03-17-2010, 08:30 AM
My back is all out of whack again, so Im going to put 5/3/1 on hold for a month and focus on my chest which seems to have been getting worse over the past few months. Im not suprised my numbers arent great since Ive been trying to peel off a few pounds and Im off all suppliments except straight protein for the time being. But I feel my chest could use some more attention while my back recovers to a point where I can squat and DL safely again.

So, Im starting the "increase your bench 30 pounds in 30 days" program with a few minor modifications.

Week 1 - Day 1

Bench Press
3x173x3

Skull Crushers
2x85x10

Dips (instead of tricep pushdowns)
1xBWx10

Box Jumps (Trying some dynamic jumps for some leg activity instead of squats)
2xBWx5

Chins (instead of lat pulldowns)
2xBWx10

Seated Calf Raises
2x135x10

Cable Ab Pull Downs
2x77.5x10

Rugg
03-19-2010, 09:41 AM
BP
2x2x200

Dips
1x11xBW

Rack Pulls (Just above the knee)
2x3x275

Cable Ab Pulldowns
2x11x77.5

Regular Treadmill work

Rugg
03-22-2010, 07:24 AM
Saturday

BP
2x2x225

DB BP
1x30x45 (way too light)

Skull Crushers
2x8x90

Dips
1x12xBW

Leg Press
2x6x5pps

Chins
2x12xBW

Standing Calf Raises
2x12x2pps

Cable Ab Pulldowns
2x12x77.5

Rugg
03-26-2010, 07:14 AM
Tuesday

BP
3x3x180

Skull Crushers
2x10x90

Dips
1x10xBW+25

Box Jumps
2x6xBW

Chins
2x12xBW

Standing Calf Raises
2x12x2pps

Cable Ab Pulldowns
2x10x82.5

--Thursday--

BP
2x2x205

Dips
1x12xBW

Rack Pulls
2x6x275

Cable Ab Pulldowns
2x11x82.5

Rugg
03-30-2010, 04:09 PM
Well, I managed to torch my back again...

I did my 2x2x235 Bench without any issue, then went on to skull crushers, went to pick up the weight to get into position (even bent at the knees and everything) and I felt that all too familiar noise in my back.

My back hurt at first, but it wasn't crippling, but it got progressively worse through the day and ended up where I couldn't even crawl to get around.

Several days later Im finally walking again, albeit, with carefully planned 3 inch steps. This time I am actually going to go to the doctor to see if something can be done to fix this situation. Im really getting tired of getting into the groove then having a huge setback like this.

Oh well, life goes on.