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geordie1986
07-28-2010, 03:37 AM
Hi all, thought Id try and start a journal up again to help keep track off my workouts. Bit of info; Im 5.11 and currently 180 pounds, Im eating 3500 calories a day and slowly trying to bulk up. Im following 5/3/1 boring but big but havent lifted properly for the last 8 weeks due to an injured arm so this week Ive jus been testing my 1rm to see where its at so I can work my percentages out.

Bench day

bench press
bar - 1 x 10
60 Kg - 1 x 5
70 Kg - 1 x 2
80 Kg - 1 x 2
87.5 kg - 1 x 1

50 kg - 5 x 10

one arm db row
25 Kg - 5 x 10

squat day

Squat
Bar - 1 x 10
60 kg - 1 x 5
80 kg - 1 x 3
100 Kg - 1 x 1
110 Kg - 1 x 1
120 Kg - 1 x 2

60 Kg - 5 x 10

hamstring curl
30 Kg - 5 x 10

setated calf raises
40 Kg - 3 x 15

pretty happy with these two workouts as I was expecting to have lost a lot more strength than I had with 8 weeks off. Id also forgottin how tough these workouts are as on paper they look simple but by the end im spent. Thanks for looking.

geordie1986
07-28-2010, 10:27 AM
shoulder press day

shoulder press
bar (10 Kg) - 1 x 10
20 Kg - 1 x 5
30 Kg - 1 x 3
40 Kg - 1 x 2
45 Kg - 1 x 1
50 kg - 1 x 1

25 Kg - 5 x 10

high hammer row
35 Kg - 5 x 10

had to miss out pull ups and do some light high hammer rows instead as they seem the only vertical pulling exercise that doesnt cause my arm any issues, hopefully be able to add pull ups again soon as these just dont feel the same. thanks for looking.

geordie1986
07-30-2010, 08:25 AM
deadlift day

deadlift
bar - 1 x 10
50 Kg - 1 x 5
70 Kg - 1 x 3
90 kg - 1 x 1
100 Kg - 1 x 1
110 kg - 1 x 2

60 kg - 5 x 10

situps
BW + 5 kg - 5 x 15

my poor conditioning realy showed today on the 5 x 10 on deadlifts, think ill replace them with rdls as i feel i struggle to keep good form with such high volume. thanks for looking.

geordie1986
08-02-2010, 05:14 AM
cycle 1 week 1

bench day

bench press
bar - 1 x 10
52.5 Kg - 1 x 5
60 Kg - 1 x 5
67.5 kg - 1 x 9

50 kg - 3 x 10, 2 x 8

one arm db row
25 Kg - 5 x 10

thought id get away with out doing the conditioning work with this routine but i was wrong and its starting to show. Going to start hill sprints on thurdays. thanks for looking.

geordie1986
08-03-2010, 01:40 PM
squat day

squat
bar - 1 x 10
60 Kg - 1 x 5
75 Kg - 1 x 5
87.5 Kg - 1 x 5
100 Kg - 1 x 11

70 Kg - 3 x 10
60 kg - 2 x 10

standing leg curl
25 kg - 5 x 10

seated calf raise
40 Kg - 3 x 15

Zorachus
08-03-2010, 05:39 PM
Hi, welcome aboard :) I also switched my 5/3/1 from the body builder style to the BBB method, couple months ago. I am seeing more gains on the BBB style. It is slow progress, will not see big muscle in weeks, but takes months and years.

I think if you stick with the BBB style for a year+, and much longer if you like it, you will see huge results over time.

I love the 5/3/1, it allows you to add weight every month to your main compound lifts, and over 1 year that will be 60lbs on Bench and OH press, and also one year of Squats should be 120 lbs heavier weight, if your not getting ****** muscles from that, not sure what will do the trick ?

Here are few good 5/3/1 journals to read;
Off Road;
http://www.wannabebig.com/forums/showthread.php?138069-Off-Road-Adventures&p=2364895#post2364895

Bri;
http://www.wannabebig.com/forums/showthread.php?117358-No-f***ing-around/page70

And mine;
http://www.wannabebig.com/forums/showthread.php?136154-36yrs-old-5-3-1-Journal/page4

geordie1986
08-04-2010, 10:07 AM
cheers zorachus, I was looking for some other 5/3/1 journals to see how theyve progressed with it, I'll check them out.

military press day

military press

bar - 1 x 10
27.5 Kg - 1 x 5
30 Kg - 1 x 5
35 Kg - 1 x 8

25 Kg - 5 x 10

high hammer row
40 Kg - 5 x 10

was hoping to get more than 8 on the last set of 5/3/1 but after 8 reps I just hit the wall and couldnt get anymore. Also seems to be the end of summer round here which sucks but im also glad the gym is no longer like a sauna which makes it a bit more bearable to train in.

geordie1986
08-06-2010, 08:45 AM
deadlift

Deadlift
60 Kg - 1 x 5
70 Kg - 1 x 5
80 Kg - 1 x 5
90 Kg - 1 x 12

RDL
60 Kg - 5 x 10

diagonal cable wood chops
20 Kg - 5 x 10

Ab club was occupying all the ab benches so just opted for some cable wood chops.

SCmmaFAN
08-06-2010, 09:04 AM
Good deadlifting effort!

How long have you been lifting overall?

geordie1986
08-06-2010, 10:03 AM
Good deadlifting effort!

How long have you been lifting overall?

cheers, start lifting just after I joined this site so about a year and a half ago.

geordie1986
08-09-2010, 05:38 AM
cycle 1 week 2

bench

bench press
bar - 1 x 10
50 Kg - 1 x 5
60 Kg - 1 x 3
67.5 Kg - 1 x 3
75 Kg - 1 x 5

50 kg - 5 x 10

one arm db row
25 kg - 5 x 10

I have all my workouts and the next few cycles on excel, when leaving the house this morning I quickly checked to see what I was meant to be lifting and ive just realised i looked at the wrong cycle but still got all the lifts with ease so im happy. My form felt realy good today on the bench aswell and the 5 x 10 went up relativly easy as opposed to last week.

geordie1986
08-10-2010, 05:50 AM
squat

squats
bar - 1 x 10 Kg
60 kg - 1 x 5
82.5 kg - 1 x 3
92.5 kg - 1 x 3
105 Kg - 1 x 8

65 Kg - 5 x 10

hamstring curls
30 Kg - 5 x 10

weighed myself this morning and was 182 lbs which is 2 lbs in 2 weeks so am pretty happy with how my diet is working out, 190 here i come.

Zorachus
08-10-2010, 05:00 PM
Nice going G. Keep it up and you get your gains soon enough. I have noticed the 5/3/1 is a long term routine, can be done for years. This isn't a magazine article to get you ripped like Arnold in 8 short weeks :confused: No, the 5/3/1 is the real deal, put the blood and sweat in, and over the months you will see improvements :evillaugh:

SCmmaFAN
08-10-2010, 06:37 PM
Are you on the "3" week? If so, that was a nice final set to get 8 reps!

geordie1986
08-11-2010, 10:32 AM
Nice going G. Keep it up and you get your gains soon enough. I have noticed the 5/3/1 is a long term routine, can be done for years. This isn't a magazine article to get you ripped like Arnold in 8 short weeks :confused: No, the 5/3/1 is the real deal, put the blood and sweat in, and over the months you will see improvements :evillaugh:

thanks, yeah this is definatly something i plan on sticking with for a while and seeing my numbers gradually improve.


Are you on the "3" week? If so, that was a nice final set to get 8 reps!

Thanks, Yeah next week will be my last before my deload. I think i could of forced another couple out but ive got a fear of failing on a squat, not that im bothered about having to dump the weight just its something ive never done.

Thanks for checking in guys.

geordie1986
08-12-2010, 06:09 AM
military press (cycle 1 week 2)

military press
bar - 1 x 10
30 kg - 1 x 3
32.5 kg - 1 x 3
37.5 kg - 1 x 12

30 kg - 2 x 10
25kg - 3 x 10

high hammer row
45 kg - 5 x 10


the previous 2 weeks ive been using the small barbell for military press which i assumed was 10 kg, but today i used the normal 20 kg barbell and realised that the smaller one is definatly not 10 Kg. Lesson learnt; dont use the s***ty small barbell.

geordie1986
08-13-2010, 01:16 PM
deadlift (cycle 1 week 2)

deadlift
60 kg - 1 x 5
75 kg - 1 x 3
85 kg - 1 x 3
95 kg - 1 x 10

RDL
60 Kg - 5 x 10

diagonal cable wood chops
25 kg - 5 x 10


decided to stick with the wood chops for this cycle as i felt i got a good workout off them last week.

geordie1986
08-16-2010, 08:42 AM
bench (cycle 1 week 3)

bench
bar - 1 x 10
50 Kg - 1 x 5
60 Kg - 1 x 5
67.5 Kg - 1 x 3
75 Kg - 1 x 5

52.5 Kg - 4 x 10, 1 x 8

one arm db row
28 kg - 5 x 10


due to my mistake last week i had to lift the same weights today but still only managed 5 on the last set, im sure it felt lighter last week aswel. Ive upped the weight on the 5 x 10 as i felt it was time and damn did it make a difference i was totaly spent by the end.

SCmmaFAN
08-16-2010, 10:20 AM
Well, you got 2 more reps on 60kg. So actually it was a stronger performance, since you got 5 reps of the 75kg again.

geordie1986
08-17-2010, 11:37 AM
cheer scmmafan didnt think of it like that.

Squat (cycle 1 week 3)

Squat
bar - 1 x 10
60 Kg - 1 x 5
87.5 Kg - 1 x 5
100 kg - 1 x 3
110 kg - 1 x 7

65 Kg - 5 x 10

leg curl
30 Kg - 5 x 10

seated calf raise
40 Kg - 3 x failure


pleased with today although started feeling problems in my hip and groin when squatting on the final heavy set i think i just need to pay more attention to warming up in future.

geordie1986
08-19-2010, 09:52 AM
Military press (CYCLE 1 WEEK 3)

MILITARY PRESS
bar - 1 x 10
30 kg - 1 x 5
35 kg - 1 x 3
40 kg - 1 x 10

30 kg - 2 x 10
27.5 kg - 1 x 10
25 kg - 2 x 10

high hammer row
50 kg - 5 x 10


my knee has been bothering me the last couple of days from squats and i think its because im not keeping all my weight on my heels when i get to the bottom of the squat and thus my knee is slightly buckling in, so its something i need to focus on in the future. Luckily its the deload week next week so i can try and get my form down with light weights.

SCmmaFAN
08-19-2010, 06:31 PM
...
my knee has been bothering me the last couple of days from squats and i think its because im not keeping all my weight on my heels when i get to the bottom of the squat and thus my knee is slightly buckling in, so its something i need to focus on in the future. Luckily its the deload week next week so i can try and get my form down with light weights.

Yes, you got to wiggle those toes while squatting (not literally of course).

geordie1986
08-20-2010, 09:15 AM
deadlift (cycle 1 week 3)

deadlift
60 kg - 1 x 5
70 kg - 1 x 5
80 kg - 1 x 5
90 kg - 1 x 3
100 kg - 1 x 6

rdl
60 kg - 5 x 10

cable wood chops
30 kg - 1 x 3
25 kg - 1 x 2


had a new training partner the last few weeks and today was the day he came out with the classic; "i dont think our biceps get hit enoough on this routine". After explaining to him how they do he chose to ignore and go and do endless variations of curls. Think ill be training by meself again from now on.

geordie1986
08-23-2010, 09:15 AM
bench (cycle 1 deload week)

bench press
bar - 1 x 10
32.5 kg - 1 x 5
40 kg - 1 x 5
47.5 kg - 1 x 5

40 kg - 4 x 10

one arm db row
16 kg - 5 x 10

geordie1986
08-24-2010, 09:14 AM
deadlift (cycle 1 deload week)

deadlift
40 kg - 1 x 5
50 kg - 1 x 5
65 kg - 1 x 5

rdl
30 kg - 5 x 10

hanging leg raises
3 x 10

decided to use hanging leg raises for my ab work for the next cycle as there something i suck at so wanna try and improve them.

SCmmaFAN
08-24-2010, 10:10 AM
Enjoy your deload and good luck on the hanging leg raises!

Zorachus
08-25-2010, 08:14 AM
Your doing good. Keep it going

geordie1986
08-26-2010, 12:36 PM
thanks guys.

military press (cycle 1 deload week)

military press
bar - 1 x 10
17.5 kg - 1 x 5
20 kg - 1 x 5
25 kg - 1 x 5

15 kg - 5 x 10

pullover
10 kg - 5 x 10


Had enough weights at home to do the work out so worked from there hence why i put in pullovers as there the only lat movement i could do. Been having a few problems this week and been told to stay away from any lower body work from the doc so gonna give squats a miss tomorow, hopefully will be all clear for next week.

geordie1986
08-31-2010, 02:11 PM
bench (cycle 2 week 1)

bench press
bar - 1 x 10
30 kg - 1 x 5
40 kg - 1 x 5

52.5kg - 1 x 5
60 kg - 1 x 5
70 kg - 1 x 8

52.5 kg - 4 x 10
50 kg - 1 x 10

one arm db row
28 kg - 5 x 10


didnt train yesterday as it was a bank holiday and the gym wasnt open so will either do squats tomorrow or miss them out as im having some groin problems and dont no if it will be best to give squats a miss for a week, i'll see how i feel tomorrow.

geordie1986
09-01-2010, 02:05 PM
squat (cycle 2 week 1)

squat
bar - 1 x10
50 kg - 1 x 5
60 kg - 1 x 5
70 kg - 1 x 3

80 kg - 1 x 5
90 kg - 1 x 5
102.5 kg - 1 x 9

60 kg - 2 x 10

standing leg curl
25 kg - 5 x 10

seated calf raise drop set
60 kg - 1 x 9
40 kg - 1 x 14
20 kg - 1 x 15


Warmed up alot better today than usual and definatly made a difference, gave up squats after 2 sets on the 5 x 10 as i didnt want to push it. Pushed for time so quickly done some drop sets for calfs to finish off.

geordie1986
09-03-2010, 01:22 PM
military press and deadlift (cycle 2 week1)

military press
20 kg - 1 x 5
22.5 kg - 1 x 5
27.5 kg - 1 x 3

30 kg - 1 x 5
35 kg - 1 x 5
40 kg - 1 x 8

25 kg - 3 x 10

deadlift

60 kg - 1 x 5
65 kg - 1 x 5
67.5 kg - 1 x 3

72.5 kg - 1 x 5
82.5 kg - 1 x 5
95 kg - 1 x 8

high hammer row
55 kg - 3 x 10

leg raises
bw - 2 x 10
bw - 1 x 8


with me missing monday i tried to squeeze the last two workouts of the week into one. Still feeling a bit of doms from the last cople of days so didnt feel totaly fresh for the session. Ive also decided to try and stick with double overhand grip with my deadlifts until im working with 95% of my 1 rm and hopefully this will help my grip somemore.

SCmmaFAN
09-03-2010, 05:26 PM
Strong sessions for your "5" week!

geordie1986
09-06-2010, 02:12 PM
Strong sessions for your "5" week!

cheers man.

Bench press (cycle 2 week 2)

bench press
bar - 1 x 10
30 kg - 1 x 5
40 kg - 1 x 5
50 kg - 1 x 3

57.5 kg - 1 x 3
65 kg - 1 x3
72.5 kg - 1 x 7

50 kg - 4 x 10
50 kg -1 x 9

one arm db row
28 kg - 1 x 10
25 kg - 4 x 10


Dropped the weight back down to 25 kg on the rows as wanted to keep a more stricter form which i felt i couldnt achieve with 28 kg. Felt like a good session today.

geordie1986
09-07-2010, 02:18 PM
squats (cycle 2 week 2)

squats
bar - 1 x 10
50 kg - 1 x 5
60 kg - 1 x 5
70 kg - 1 x 3

85 kg - 1 x 3
97.5 kg - 1 x 3
110 kg - 1 x 8

60 kg - 5 x 10

standing leg curls
25 kg - 5 x 10

seated calf raises
drop sets - cant remeber what weight


my weight has been stuck at 185 the last 2 weeks now so gonna wait till next monday and if theres no change im going to up my calorie intake to either 3800 or 4000 on training days and stick with 3500 on non training days. I think the later my be more convenient.

geordie1986
09-09-2010, 01:56 PM
military press (cycle 2 week 2)

military press
bar - 1 x 5
22.5 kg - 1 x 5
27.5 kg - 1 x 3

32.5 kg - 1 x 3
37.5 kg - 1 x 2
42.5 kg - 1 x 9

25 kg - 5 x 10

neutral grip pull ups
bw - 1 x 10
assisted - 4 x 10


My arm is eventualy pain free and i was able to put pull ups back in which definatly makes for a better workout than the machines.

geordie1986
09-10-2010, 01:33 PM
deadlift (cycle 2 week 2)

deadlift
60 kg - 2 x 5
70 kg - 1 x 3

77.5 kg - 1 x 3
90 kg - 1 x 3
100 kg - 1 x 7

rdls
60 kg - 5 x 10

hanging leg raises
bw - 1 x 10


Ive had some doms today in my lats and especialy in my abs hence why i gave the hanging leg raises up after 1 set. Must have doms in my abs of military presses yesterday which is a new one on me and god do i hate ab doms.

Been realy humid today so ive struggled to get the calories in so think im going to have a night of feasting to help achieve my daily target.

superdonut
09-10-2010, 01:38 PM
Hey man keep up the hard work. I'm doing 5/3/1 also. Do you do any conditioning?

geordie1986
09-10-2010, 02:00 PM
hey, thanks for looking in, i'll check your journal out.

Ive just started adding condition in as my fitness is realy poor and i feel its what lets me down on some workouts. Im currently just doing flat sprints once a week do see how it effects my recovery and i'll then add in another session or two depending how i handle it. Im also keeping my eye out for a hill to use that in the words of wendler will make me awesome but i live in a pretty flat neighbourhood..

superdonut
09-10-2010, 02:24 PM
hey, thanks for looking in, i'll check your journal out.

Ive just started adding condition in as my fitness is realy poor and i feel its what lets me down on some workouts. Im currently just doing flat sprints once a week do see how it effects my recovery and i'll then add in another session or two depending how i handle it. Im also keeping my eye out for a hill to use that in the words of wendler will make me awesome but i live in a pretty flat neighbourhood..

Just use your imagination when it comes to conditioning stuff. Short sprints are great. Walking with a weighted vest is another viable option, or hitting a tire with a sledge hammer. Options are limitless.

geordie1986
09-13-2010, 02:01 PM
bench ( cycle 2 week 3)

bench
bar - 1 x 10
30 kg - 1 x 5
40 kg - 1 x 5
50 kg - 1 x 3

60 kg - 1 x 5
70 kg - 1 x 3
77.5 kg - 1 x 3

52.5 kg - 5 x 10

one arm db row
28 kg - 5 x 10

geordie1986
09-14-2010, 02:16 PM
squat (cycle 2 week 3)

squats
50 kg - 1 x 5
60 kg - 1 x 5
70 kg - 1 x 3

90 kg - 1 x 5
102.5 kg - 1 x 3
115 kg - 1 x5

65 kg - 5 x 10

standing leg curl
30 kg - 5 x 10

seated calf raises
drop set - 60kg > 40 kg > 20 kg

SCmmaFAN
09-14-2010, 06:17 PM
Big workouts for your "5/3/1" week!!!

geordie1986
09-16-2010, 02:02 PM
Big workouts for your "5/3/1" week!!!

cheers pal, im feeling like im starting to get settled in with this routine and am realy starting to enjoy it.


Military press (cycle 2 week 3)

military press
20 kg - 1 x 5
25 kg - 1 x 5
27.5 kg - 1 x 3

35 kg - 1 x 5
40 kg - 1 x 3
45 kg - 1 x 6

27.5 kg - 5 x 10

neutral grip pull ups
bw - x 30 reps
assited - x 20 reps


For pull ups i wasnt realy concentrating on sets i was just trying to achieve 50 reps without being assisted, but after i got to 30 (which i think took 6 sets) i hit the wall and had to use the assist machine.

geordie1986
09-17-2010, 01:08 PM
deadlift (cycle 2 week 3)

deadlift
60 kg - 2 x 5
70 kg - 1 x 3

82.5 kg - 1 x 5
95 kg - 1 x 3
105 kg - 1 x 6

rdl
65 kg - 5 x 10

hanging leg raises
bw x 5 sets


started using straps for the rdls as ive only been feeling it in my forearms the last few weeks and even 65 felt relativly easy so will up the weight on them after the deload.

im moving back to uni next week and dont think i'll have the internet for a week or so so wont be able to update my journal until i get it sorted. :hello: