The Famous 5/3/1

[Drew92]

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

Tuesday: Rest

Wednesday: Bench 5/3/1

Thursday: Rest

Friday: Squat 5/3/1

Saturday: Rest

Sunday: Military Press 5/3/1

My Current maxes are:

Squat: 265x1
Bench: 250x1
Deadlift: Unkown
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.

[PIERCEY]

Cool log man I'll be following

[depotman]

Good luck.

[Drew92]

Cycle 1

July 4th

Military Press:
60x5
75x5
85x3
110x5 Belt
115x5
125x7 PR+1 Rep.

Incline Bench: Pinkies
45x10
135x5
185x8 PR+2 Reps.
205x4
215x2

Pull Ups:
45x4
35x5
Mixed Grip Pull Ups:
35x5
35x5

Took a 30 minute break and ate my first meal of the day around 4:15.

Chin Ups:
10
10

I wanted to try the HCT-12 variable on some accessory lifts.

Close Grip Bench: 16" grip
135x6
155x6
185x6+2+2+2(185x6 PR+2 Reps.)

Ez Curls:
90x6
100x6
110x6+2+2+2

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.

[Coke]

Wish you the best with this new agenda bro.

[Drew92]

Cycle 1

July 8th

Bench Press:
100x5
125x5
150x3
185x5
200x5
215x6 PR+1 Rep.

Incline Bench:
135x3
195x5 PR+1 Rep.
175x8

Barbell Rows: Overhand, suicide grip.
135x10
145x10
155x10
175x5
185x10 Straps

Close Grip: 16"
45x5
135x3
185x3
205x3 PR!

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.

[PIERCEY]

Strong benching man. You have a really good incline bench!