Starting my first cycle of 5/3/1 tomorrow. Going to start with Military Presses, and do the BBB assistance work. Also, I will be training 3 days of week right now. I will also post my food for the day and the supplements I take.
Last edited by dechrist; 02-09-2011 at 06:09 AM.
Glad you started a journal. How is your 3 day split going to look? Are you going to do all four workouts over 10 days or are you combining days?
Right now i'm setting it up like this:
Monday: Boring But Big
Military Press 3 x 5
DB Military Press 5 x 10
Tues: Off/Foam Roll/Mobility
Trap Bar Deadlift 5x10
Ab Wheel Rollouts 5 x 20
Friday: Bench 3 x 5
DB Incline Bench Press 5 x 10
DB Rows 5 x 10 maybe superset if i'm feeling saucy
Monday: Squat 3 x 5
Wed: Military Press 3 x 3
etc. So basically doing all Four workouts over 10 days.
Welcome aboard! Also, I like that split for 5/3/1.
Thanks! I know it's not recommended to do conditioning with BBB but i'm well conditionded I spent all summer working on that. Giant Sets, Bodyweight 1000, Hill/Stair Sprints, Tabata Jump Rope etc etc. I can handle the workload. But, i'll also play by feel and time factors. My main concern is getting stronger
Thank you! I forgot to add on Squats i'll be doing Bulgarian Split Squats 5 x 10. They suck but they're effective. Plus people look at you funny when you lose balance and whisper curse words.
Looks good I hope it works fir ya
711lbs bench single ply
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Alright so just got back from my first day of 5/3/1
Started today with Military Presses. With my working max 115 for 7. I haven't lifted heavy on Military Presses for a good bit so this was a good return to form. I hopefully will get my max of 135 as my working max very soon.
Chin ups felt great completed all 10 reps on sets of 5 and even felt good adding in 3 x 15 on Dips
Overall a solid success.
Training Music Today: Bitter End - Guilty as Charged
Next up my favorite deadlifts.
Wow, i'm sore today it's true less is more.
the reps went like this:
Deadlifts tonight followed by more deadlifts and hanging knee raises instead of ab wheel roll outs.
Went a little something like this:
than trap bars 215 for 10. All in all a successful night for myself. I can smell 400 within my grasp in a few cycles. Now it's time to crush two grass fed angus steaks, potatoes, and broccoli
A successful first week i'd say. Tomorrow is my conditioning day, running a huge hill by my house. Tonight was bench presses
went a little like this
Not impressive numbers, but I was really trying to do proper PL form and I didn't have a spotter. Followed it up with dumbbell rows and flat dumbbell bench each with 60 pounds 5 x 10 and ended with some planks. My body is definitely not use to straight strength work so hopefully it warms up soon. Damn me for trying to look all GQ.
bump just so I don't have to go digging through pages to find my log. Squats tomorrow resting all weekend doing resistance band stretches and mobility work and taking my dog on many walks.
Squats tonight followed by more squats and leg curls with swiss ball planks and reverse crunches
Hit 275/7 without a belt I felt pretty awesome about that considering 225 was my max a little over a year ago.
Hit a PR!
130 X 3 on my Military presses.
and than do more Military Presses at 95 pounds for 10 reps followed by 85 pound dumbbell shrugs, dips and chins 5 x 10, and hanging knee raises and side planks.
Also, emailed Matt Gary over at Maryland Powerlifting he said he could possibly hook me up with other local powerlifters so I can start training with them. Needless to say i'm really hoping this pulls through.
Gym music today: Death - Leprosy
Dinner: Bison Burgers, Salsa, Broccoli, and B Sprouts.
Tonight was deadlifts and everything felt so good.
135 x 8
225 x 8
315 x 3
325 x 3
325 x 3
which means I CRUSHED a PR
I've been dying to make 315 alone comfortable with proper form let alone 325.
Tonights music? None
Followed by Trap Bar deads 225 5x10, Back Ext 5 x 20, and Weighted Sit Ups 5 x 20. What a good tiring night. Tomorrow Hill Sprints and than relaxing my ass off the rest of the weekend for Bench Presses Monday.
Ran the big ass hill this morning at the local middle school I honestly do not know the yards but I ran it 25 times and that's what matters.
Monday was Bench Night
Worked up to 175 x 3
and tonight was squats 275 x 3 which is good considering I couldn't squeeze out 275 last time. I had a spotter this time as well to help me from falling over. I really gotta work on squat technique and hitting some "core"
Nice workouts going on. Keep up the good work!
You have some good numbers. How long have you been lifting?
Tonight was Military Press night (my favorite night) I hit 135 x 1 which use to be my ultimate one rep max. i'm excitied to get the number up and hit 145 sometime soon.
Followed up with more MP, Shrugs 85 lbs DB (5x20), Dips (5x20), Chins (5x10,7,7,7,7), and Knee Raises (5x12)
Tomorrow i'm gonna run the hill x 30 in cold ass weather and Sunday **** around with Jump Rope technique.
Thanks SCmmaFAN! I've been lifting legit for about a year now been dicking around for 3 years haha. I've been doing all these lifts raw no belt even so I'm pretty happy with that I of course will get a belt when it gets heavier and heavier. I'm looking to enter to my first meet by the latest September I got a good bit to go until i'm personally satisfied, but isn't that the truth with us all?
Hill Runs and Black Metal Saturday Session.
Ran the 50 yrd hill by my house x 30 slipped once on the way back down damn rocks. Plus it was freezing cold about 16 degrees. Ice cubes smacking you in the face.
Quick update in my log just to say everyone would benefit from a dry erase board obviously. that was an excuse to top this so when I update tomorrow I don't have to dig through pages.
Tomorrow i'm moving my bench day (5/3/1) actually cause a friend wants me to help him out and kick his ass in the weight room sense of things. Plus when im going near my max...might need a spotter.
Today I jumped rope for 30 minutes though listening to Bolt Thrower. Boom bitch.
Nice work so far my man. I like the conditioning. Maybe i missed it but whats your bodyweight?