View Full Version : The Famous 5/3/1
07-03-2010, 04:28 PM
Heys guys my name is Drew. My old split was very taxing and my lifts stalled out. So I am giving 5/3/1 a go. I will be doing the four day version. I am 18 years old,weigh about 175lbs and am around 5'10". I have had an injured lower back so deadlifts have been put on hold. My plan is to slowly work my way back into them.
Monday: Deadlift 5/3/1
Wednesday: Bench 5/3/1
Friday: Squat 5/3/1
Sunday: Military Press 5/3/1
My Current maxes are:
Military Press: 145x1
My goals are to
Squat: 275x5 or 300x1
Bench: 275x1(Before 2kool) 225xALOT
Deadlift: Without getting injured
Military Press: BW x1
Lifting starts tomorrow.
07-04-2010, 02:43 PM
Cool log man I'll be following
07-04-2010, 04:19 PM
07-04-2010, 04:58 PM
125x7 PR+1 Rep.
Incline Bench: Pinkies
185x8 PR+2 Reps.
Mixed Grip Pull Ups:
Took a 30 minute break and ate my first meal of the day around 4:15.
I wanted to try the HCT-12 variable on some accessory lifts.
Close Grip Bench: 16" grip
185x6+2+2+2(185x6 PR+2 Reps.)
Really good day. I got like 4 hours of sleep last night at my friends. I slept on the floor and now my back hurts. I started and ended todays workout with a 1 mile bike ride. As you can see I didn't take 90% of my maxes and use them for the 5/3/1. We'll see how this affects me later on.
Wish you the best with this new agenda bro.
07-07-2010, 02:59 PM
215x6 PR+1 Rep.
195x5 PR+1 Rep.
Barbell Rows: Overhand, suicide grip.
Close Grip: 16"
I have never done anything over 185lbs.
Alright Monday was supposed to be a deadlift day. I ended up getting my new mountain bike onto some trails that day so my legs were very sore, plus my back still doesn't feel to great.
07-08-2010, 12:47 AM
Strong benching man. You have a really good incline bench!
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