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slug
08-24-2011, 03:34 AM
I've chosen to do Wendler's 5/3/1 because I like his no bullshit approach to lifting. My 1RMs are low but with 5/3/1 I hope to gradually increase them. I have little to no experience with weights but I'm keen to get into powerlifting and strength training in general.

Current Stats
Weight - 77kgs (170lbs)
Height - 6' 3"
Age - 23

1RMs
SQUAT - 80kgs (175lbs)
DL - 90kgs (200lbs)
BENCH - 70kgs (155lbs)
PRESS - 40kgs (90lbs)

Goals
Weight - 77kgs (170lbs) to 90kgs (200lbs)
SQUAT - 80kgs (175lbs) to 120kgs (265lbs)
DL - 90kgs (200lbs) to 150kgs (330lbs)
BENCH - 70kgs (155lbs) to 100kgs (220lbs)
PRESS - 40kgs (90lbs) to 70kgs (155lbs)


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

Bench (BBB) - 24/08/11

Warm-up Bench
5 x 30kgs (65lbs)
5 x 30kgs (65lbs)
3 x 35kgs (75lbs)

Core Bench
5 x 40kgs (90lbs)
5 x 45kgs (100lbs)
14 x 50kgs (110lbs) - PR

Accessory Bench
10 x 45kgs (100lbs)
10 x 45kgs (100lbs)
10 x 40kgs (90lbs)
10 x 35kgs (75lbs)
10 x 35kgs (75lbs)

Accessory One-Arm Dumbbell Row
5 x 10 x 19kgs (40lbs)

macdaknife
08-24-2011, 04:08 AM
welcome Slug! I'm not the man to give you the advice that you want but there are tons of very knowledgeable guys on here that are more than able (and willing) to help.
Mac

slug
08-24-2011, 09:07 PM
Thanks macdaknife. Definitely feeling it today; ouch.

slug
08-25-2011, 10:02 PM
Deadlift (BBB) - 26/8/11

Warm-up DL
5 x 35kgs (75lbs)
5 x 42.5kgs (95lbs)
3 x 50kgs (110lbs)

Core DL
5 x 55kgs (120lbs)
5 x 62.5kgs (140lbs)
14 x 70kgs (155lbs) - PR

Accessory DL
10 x 62.5kgs (140lbs)
10 x 62.5kgs (140lbs)
10 x 50kgs (110lbs)
10 x 45kgs (100lbs)
10 x 45kgs (100lbs)

Leg Raises (w. Superset Chins)
10 x BW
10 x BW
10 x BW
5 x Chins
10 x BW
5 x Chins
10 x BW
5 x Chins

Holy fuck, this session killed me. All those deadlifts were brutal. I have to work on form because I felt like it wasn't too good. My lower back was pumped at the end while my hamstrings felt fine. Leg raises suck too.

macdaknife
08-26-2011, 07:30 AM
good work buddy.

my DL form slipped recently and JLS sent me this link to help:

http://www.youtube.com/watch?v=VOhWfhvJPLE

I've been working on doing it like this and it feels good, hopefully it should help you too.

slug
08-26-2011, 05:38 PM
Thanks macdaknife, that link is really good. I just recently watched an elitefts clip on squat form and it's helped me out quite a lot. If you want me to send it your way let me know but judging by your PRs your form is probably solid. Thanks again.

macdaknife
08-27-2011, 06:15 AM
Noooo... my squat needs a LOT of help buddy so send me the link. My squat PRs were before I broke my foot so I'm trying to get it back but it's hard going!
Mac

slug
08-28-2011, 07:38 PM
Self induced sickness. No weights today, just recovery. I'm going to continue on with the Press day on Wednesday and Squat day on Friday.

macdaknife
08-29-2011, 03:34 AM
Self induced... does that mean hangover? ;)

superdonut
08-29-2011, 10:12 AM
Hey man 531 is a great program. I ran it for awhile myself and got some great pr's.
stick with it for the long haul, be sure to eat a lot, and you will reach your goals.

slug
08-29-2011, 10:59 PM
Self induced... does that mean hangover? ;)
Yep! One of my few vices. Trying to kick the excessive consumption, though.


Hey man 531 is a great program. I ran it for awhile myself and got some great pr's. stick with it for the long haul, be sure to eat a lot, and you will reach your goals
Thanks donut, I'm enjoying it so far. I like the freedom of the accessory exercises; routine becomes stale, tweak it.


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

Press (BBB) - 30/08/11

Warm-up Press
5 x 20kgs (45lbs)
5 x 22.5kgs (50lbs)
3 x 25kgs (55lbs)

Core Press
5 x 27.5kgs (60lbs)
5 x 32.5kgs (70lbs)
9 x 37.5kgs (80lbs) - PR

Accessory Press
10 x 25kgs (55lbs)
10 x 25kgs (55lbs)
10 x 20kgs (45lbs)
10 x 17.5kgs (40lbs)
10 x 17.5kgs (40lbs)

Accessory Chins
10 x BW
9 x BW
6 x BW
5 x BW
5 x BW

Pretty good session. Everything felt great except for my form during the last few reps of the last 5/3/1 set. I guess that's expected.

macdaknife
08-30-2011, 04:02 AM
nice workout (it's always good to get a PR) and solid chins buddy!

and we all like a beer so don't worry about that!