Welcome to my log.
Cliffs underneath
History
I started training with weights when I was 16. (20 now)
I currently work in a gym part-time and am doing a degree in sports science as well.
Played a lot of sport till last year (gaelic, hurling, boxing and rugby)
Concentrating on weights the past year. Did Starting Strength about 2 years ago.
Ran that on and off for over a year.
About 7 months ago I injured my hand (had a surgery and weeks of physio). I was out for 3 months with that.
I then started 5-3-1. I'm currently on my 5th cycle. I'm on week 2. The following posts are
an update to now.
I tested my 1 rep maxes after 12 weeks off they were:
Squat 113kg/249lbs
Bench Press 82kg/181lbs
Deadlift 144kg/317lbs
Shoulder Press 53kg/117lbs
Total 339kg/747lbs
The 1RM's below are following the 5-3-1 progression but some are a bit higher as you'll see from the projected 1RM's.
I was tempted to re-test them but have decided against it, why fix it if it isn't broken.
I train in my home gym. Its in a shed in the back garden. I'll be joining my University gym
in September when I go back.
1rms are:
Squat: 135kg (298lbs)
Bench: 93kg (205lbs)
Deadlift: 166kg (366lbs)
Shoulder Press: 64kg (141lbs)
Total: 394kg (869lbs)
90% of these:
Squat: 122kg (269lbs)
Bench: 84kg (185lbs)
Deadlift: 150kg (331lbs)
Shoulder Press: 58kg (128lbs)
Total: 356kg (785lbs)
I'm 5'7' and weigh 85kg (187lbs) my bf% is about 15% (on dat dere bulk)
Goals
Squat: 160kg (353lbs)
Bench: 120kg (265lbs)
Deadlift: 200kg (441lbs)
Shoulder Press: Bodyweight
Total: 480kg (1058lbs)
Front Squat: 120kg (265lbs)
Overhead squat: Bodyweightx15 (this will take ages)
Want to get to 91kg (200lbs) before maybe cutting.
Also I hope to start some oly lifting, getting a coach in sept when I return to University.
I use this excel sheet for my calculations, its the best I've found by a mile
http://www.mediafire.com/531spreadsheet
(file is safe I promise)
Current layout
Day 1:
Squat 5-3-1 reps
Goodmorning 3x10
Drop Snatch 3x10
Day 2:
Bench Press 5-3-1 reps
One arm DB Shoulder Press 3x10
Pendlay Rows 3x8
Reverse Flyes 3x12
Day 3:
Deadlift 5-3-1 reps
Front Squats 3x5
Nordics* 3 sets
*http://www.youtube.com/watch?v=XGQ7NFG0x3o
I get someone to hold my legs
Day 4:
Shoulder Press 5-3-1 reps
Bench Press **5x10
Neutral Grip Chins** (total reps)
DB Flyes 3x12
**I superset these
I hope you stick around. Any advice etc I'd be delighted to hear it.
This is my first log, any tips on layout would be welcomed.
Cliffs
Starting Strength for 1 year
Injured for 12 weeks
Started 5-3-1
On 5th cycle
Starts Log
|
Thread: Another 5-3-1 Log
-
08-20-2012, 07:08 PM #1
Another 5-3-1 Log
Last edited by netopia; 08-20-2012 at 09:13 PM.
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-20-2012, 07:13 PM #2
Done this on the 14th-Aug
Squats:
Few warm up sets
80kg/176lbsx 5
92.5kg/204lbsx 5
102.5kg/226lbsx 7 Projected 1RM [123kg/271lbs]
Goodmorning:
40kg/88lbsx 10
40kg/88lbsx 10
40kg/88lbsx 10
Drop Snatch:
Skipped, was running late for workLast edited by netopia; 08-20-2012 at 07:47 PM.
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-20-2012, 07:23 PM #3
15th-Aug
Bench Press:
A few warm up sets
55kg/121lbsx 5
62.5kg/138lbsx 5
70kg/154lbsx 5* Didn't do AMRAP, did singles instead
80kg/176lbsx 1
90kg/198x 1
100kg/220lbsx 1
100kg/220lbsx 1
100kg/220lbsx 1
One arm DB Shoulder Press:
24kg/53lbsx 8
24kg/53lbsx 8
24kg/53lbsx 8
Pendlay Row:
60kg/132lbsx 8
60kg/132lbsx 8
60kg/132lbsx 8
Reverse Flyes:
8kg/18lbsx 12
8kg/18lbsx 12
8kg/18lbsx 12Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-20-2012, 07:35 PM #4
17th-Aug
Deadlift
Few warm up sets
97.5kg/215lbsx 5
112.5kg/248lbsx 5
127.5kg/281lbsx 6 Projected 1RM 148kg/326lbs
Front Squat
85kg/187lbsx 5
90kg/198lbsx 5
95kg/209lbsx 5 Projected 1RM 107kg/236bs
Nordics
3 sets to failureTwenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
-
08-20-2012, 07:46 PM #5
18th-Aug
Shoulder Press
A few warm up sets
37.5kg/83lbsx 5
42.5kg/94lbsx 5
50kg/110lbsx 10 Projected 1RM 67kg/148bs
Bench Press
60kg/132lbsx 10 +BWx9
60kg/132lbsx 10 +BWx9
60kg/132lbsx 10 +BWx9
supersetted with neutral grip chin ups
Total chins 27
This was supposed to be 5 sets on bench and 70 chins, I was wrecked from
work so reduced volume.
Flyes
SkippedTwenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-20-2012, 07:53 PM #6
Now I'm uptodate, this is what I did today
Squat
85kg/187lbsx 3
97.5kg/215lbsx 3
110kg/243lbsx 10 Projected 1RM [147kg/324lbs]
Goodmorning
40kg/88lbsx 10
40kg/88lbsx 10
40kg/88lbsx 10
Drop Snatch
20kg/44lbsx 10
20kg/44lbsx 10
20kg/44lbsx 10
Had a can of monster before I trained. I was wired, had a great session. Very happy with the squats. Found the goodmornings uncomfortable, couldn't find a good position on my back Have to work on this. Drop snatchs were tough, my flexability isn't great, working on position more than anything. They were hard on my wrists aswell, oh well. Overall very happy
Song of the day
Last edited by netopia; 08-20-2012 at 08:09 PM.
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-20-2012, 08:21 PM #7
-
08-20-2012, 09:46 PM #8
-
-
08-20-2012, 10:20 PM #9
-
08-21-2012, 02:58 AM #10
-
08-21-2012, 04:39 AM #11
-
08-21-2012, 04:44 AM #12
-
-
08-21-2012, 07:13 AM #13
Todays session
Bench Press:
Warmed up
57.5kg/128lbsx 3
67.5kg/149lbsx 3
75kg/165lbsx 14 Projected 1RM [117kg/258lbs] Not very accurate because of the high reps
One arm DB Shoulder Press:
24kg/53lbsx 10
24kg/53lbsx 10
24kg/53lbsx 6
Pendlay Row:
65kg/143lbsx 8
65kg/143lbsx 8
65kg/143lbsx 8
Reverse Flyes:
8kg/18lbsx 12
8kg/18lbsx 12
8kg/18lbsx 12
Good session, happy with everything. Having a shake now. I call it the fat shake, got it from a Wendler article.
Fat Shake
500mls of full fat milk
100g peanut butter
2-3 tbs of olive oil
1 Banana
3 scoops of unflavoured whey
1-3 scoops of ice cream (if theres any left)
clocks up between 1500-2000 calories and 100g+ of protein, I try to have one everyday.
I'm heading to work early to have a sauna and relax.
Enjoy your day ladsLast edited by netopia; 08-22-2012 at 04:40 PM.
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-22-2012, 07:21 AM #14
-
08-22-2012, 10:20 AM #15
-
08-22-2012, 12:44 PM #16
Appreciate the support guys, just having an energy drink now. Its deadlift time.
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
-
08-22-2012, 02:31 PM #17
Hello again, here was todays workout
Deadlift
105kg/231lbsx 3
120kg/265lbsx 3
135kg/298lbsx 8 Projected 1RM 168kg/370lbs
Front Squat
90kg/198lbsx 4 struggled with this, wasn't in the zone. I turned off my music and got to work
95kg/209lbsx 5
100kg/220x 6 Projected 1RM 116kg/256lbs
Nordics
3 sets to failure
Great session, my first time attempting 100kg/220lbs on the front squat, nice milestone.
Getting close to my goal for these.
Peace out
Had this blaring for my top set on deads
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
08-22-2012, 06:43 PM #18
-
08-22-2012, 08:24 PM #19
-
08-22-2012, 08:37 PM #20
-
-
08-22-2012, 11:49 PM #21
-
08-23-2012, 03:05 AM #22
-
08-23-2012, 04:06 AM #23
-
08-23-2012, 04:23 AM #24
-
-
08-23-2012, 02:32 PM #25
-
08-24-2012, 03:26 AM #26
-
08-24-2012, 03:44 AM #27
Projected 1RM = Projected 1 Repetition Maximum (based on weight lifted for a certain number of repetitions) - Using a calculator like this: http://www.exrx.net/Calculators/OneRepMax.html
AMRAP is a abbreviation used in 5/3/1, which stands for As Many Repetitions As Possible (short of failure). The AMRAP set is the final set of the main lift for each workout.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
-
08-24-2012, 05:06 AM #28
ktj4l has covered it in his post. I like using the projected 1 rep maxes to track my progress and compare sets with different weight and reps. I don't do many singles so its a good way of tracking it. The log I use for 5-3-1 ( http://www.mediafire.com/531spreadsheet ) does this automatically for my top sets so I just make note of it in here.
Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
-
-
08-25-2012, 12:11 AM #29
-
08-25-2012, 07:06 AM #30
Similar Threads
-
****Magnum Opus "Mini-Log" Opportunity*****
By Free Weight Friedel in forum Company PromotionReplies: 184Last Post: 10-24-2012, 05:40 PM -
Dr.Dave1's X-Factor Advanced log
By Dr.Dave1 in forum Supplement LogsReplies: 183Last Post: 10-06-2011, 01:06 PM -
Wick's 5 Week Keto log
By wick in forum Keto LogsReplies: 38Last Post: 06-10-2011, 01:30 PM -
Vision's "Oh God, not another lame fat loss log"!
By TheVision in forum Over 35 Workout JournalsReplies: 19Last Post: 08-10-2010, 06:44 PM -
Promo's Are A BLAST! (Yes another Nimbus Promo)
By _NimbusTim_ in forum Company PromotionReplies: 63Last Post: 03-17-2009, 08:02 AM
Bookmarks