I shall achieve greatness with 5/3/1

[lilsteve83709]

Hello,
a lot of you guys have seen me posting here and there in the PL section. I figured that, since i am approaching a year of lifting, now would probably be a good time to get onto an actual program. I expect nothing but success (although set-backs and possible injury plague every lifter). I will post in as much detail as possible, and would really like a lot of feedback from all of you. I will have update pictures, lift videos, all of it... to try and get as much help as possible.

Current stats:
5' 7"
158 pounds
10-12% bf as estimated my calipers

Training experience:
approaching 1 year

Current lifts:
410 deadlift w/ wrist straps
365 squat
255 bench press
175 push press

Diet:
whatever i want but i try to keep it somewhat healthy

Goals by the end of the year (all RAW):
450 deadlift
405 squat
275 bench
225 push press
165 pounds with same BF %

Misc:
Since i have been training deadlift with straps for so long, my max is going to take a huge dive when i start since my grip strength is a joke. I did buy chalk though, so hopefully that will help.
I will be doing hill sprints.
I only use a few supplements.

This week is a "deload" week, so i most likely wont post my lifts, but i will keep this log updated up until the start of my first cycle.

[lilsteve83709]

yesterday i decided to max on deadlift, since i have not done that in some time. i pulled a 425, which made me very happy. the rest of this week is going to be very light

[lilsteve83709]

the rest of the week will be spend letting my elbows recover. i injured them very bad a couple years back, and this past week has really agitated them

[mm55]

in for a fiesty manlet log

[lilsteve83709]

in for a fiesty manlet log

i do not know of this "fiesty manlet".....

[lilsteve83709]

incase you guys were wondering, my supplement stack is as follows:

Serious mass
opti-men multi
ON creatine (the cheap $6 one)
Sub-q to keep the fat low
Jack3d/Plasma Jet

that is all

[lilsteve83709]

today was an incredibly light day at the gym.. hit chest, tris, and legs.

i did a lot of conditioning though.
20 minutes HIIT
then a conditioning circuit that i created

[lilsteve83709]

allergies have been kicking my ass this week, but have started clearing up. eyes have been horribly itchy and i can hardly breathe out of my nose i will pull through though and make it happen. i have everything lined up, calculated, and ready to go for tomorrow. lets do this thaaanngg!!

[lilsteve83709]

my first official 5/3/1 day went well. going back for cardio/conditioning after dinner.

weight today was 160

military press
130 x 5
140 x 5
150 x 8

dips(bw+25 pound dumbbell)
185 x 10 4 sets

shrugs
225 x 10 3 sets

farmer's walk(per hand)
70 x 15 yards 3 sets
85 x 15 yeards 2 sets

" Too often, we try to fit in with the crowd. We play it safe. But innovation is about taking risks while being true to you. This takes confidence. And it takes the belief that your "style" is what the world needs and wants. Yes, taking this risk may help you stand out. More importantly, it may be the ticket to your success."

[blkbelt42]

incase you guys were wondering, my supplement stack is as follows:

Serious mass
opti-men multi
ON creatine (the cheap $6 one)
Sub-q to keep the fat low
Jack3d/Plasma Jet

that is all

huh??? I thought you were on PCT as well from

your last prohormone cycle....

[armyr0b]

dude i like your steroid use....

you do know that prohormones/designer steroids ARE steroids right....

[kangaman]

dude i like your steroid use....

you do know that prohormones/designer steroids ARE steroids right....

soooooooooooooo....

singlet = lilsteve talk for Steroids?

[Bronkko]

lulz

[lilsteve83709]

i had nothing at the gym today.. this heat is killing me

deadlift
280 x 5
295 x 5
315 x 5 (i wanted more, but just had no energy....)

Kroc Rows
60 x 10 2 sets
-superset-
Good Mornings (i have never done these before)
40 x 8
60 x 10

Russian Sit-ups
bw x 8
25 x 10 2 sets

finished up with some bicep work

" Live life as it comes and enjoy it to the fullest, as we will not be born as human beings in every birth. Problems are part of everyone's life but how to deal with them is up to us and a positive attitude is the only solution to every problem."

[lilsteve83709]

had a solid chest workout today. i wont complain....

bench press
185 x 5
205 x 5
215 x 5 PR

incline dumbbell press
65 x 8 2 sets
45 x 12

dips
185 x 10 3 sets

finished up with some rotator cuff exercises

" To be simple is to be great."

[lilsteve83709]

also, i weighed in at 162 today.... plus here are some update pics

[lilsteve83709]

didn't have a chance to work legs this week. work was a bitch and didn't allow me any time to fit them in (i was out of state). gotta hit them extra hard next week!

[Ever_Arias]

Nice work. You look way strong, are you a bodybuilder?

[lilsteve83709]

Nice work. You look way strong, are you a bodybuilder?

nah... tryin to get into powerlifting

[bigbeezy]

good luck buddy, hope you get the result you want

[lilsteve83709]

good luck buddy, hope you get the result you want

thanks! stick around and follow my progress. the rest of the year should be really good

[lilsteve83709]

had another killer session today. i feel like my grip strength is already shooting up, hell yeah!

military press
140 x 3
150 x 3
160 (bw) x 5 PR

shrugs
225 x 8
275 x 10 2 sets
-superset-
Wide grip pull-ups
bw x 10 3 sets

farmer walk
80 x 15 yards 3 sets
105 x 15 1 set

got some mean blisters, but its iight

" There is nothing more powerful than an idea whose time has come."

[lilsteve83709]

2 progress pics



i cant flex my back to save my life

[lilsteve83709]

had an outstanding workout today! i think 5/3/1 is perfect for me

squat
275 x 3
295 x 3
315 x 5 PR (only a pr because i was totally raw... no belt and thats a first for me)

box squats
225 x 8
225 x 6
(lowered to 10 inch box)
135 x 10

good mornings (im starting to love these)
70 x 8
95 x 8 PR
135 x 8 PR

russian sit-ups
bw x 8 3 sets

" I put all my genius into my life; I put only my talent into my work."

[lilsteve83709]

today was nothing but PR's... i'll take it

bench press
205 x 3
215 x 3
225 x 5 PR

incline dumbbell press
65 x 10 PR
75 x 10 PR
85 x 6 PR

Dips
185 x 10 2 sets
205 x 10 PR

" If you are hurt, whether in mind or body, don't nurse your bruises; get up and light heartedly, courageously, get ready for the next encounter. This is the only way to take life - this is also 'playing' the game."

[lilsteve83709]

hey everyone! just a couple of updates for you all. i got all moved into my dorm with no problems. went and checked out the brand new campus gym and its very very nice. its pretty small, but has everything i need (i dont remember seeing a dip bar though) and everything is brand new.
also, got my nose surgery today so i wont be able to lift until atleast late next week, just to be safe. so i dont know if i want to max, or just do the exact same cycle i just did over again. i haven't decided yet.
but, i did manage to get a workout in the other day when i got moved in. kept it short and sweet, as usual.

deadlift
295 x 3
315 x 3
335 x 5 PR

dumbbell rows
65 x 10
75 x 10 2 sets

" GUTS are a combination of confidence, courage, conviction, strength of character, stick-to-itiveness, pugnaciousness, backbone, and intestinal fortitude. They are mandatory for anyone who wants to get to and stay at the top."

[lilsteve83709]

i have found a powerlifting competition on October 24th in my area so i am going to do one more cycle, and my fourth week (my scheduled de-load week) should fall into the week of the competition

[lilsteve83709]

had a pretty decent workout at the gym yesterday. the bench press benches are quite different than anything i have ever used. i had a hard time keeping my shoulders lined up on the bench.

bench (tried maxing, but couldn't get my back on the bench really)
245 x 1
245 x 1

incline dumbbell press
50 x 10
65 x 8
75 x 8
85 x 8 PR
90 x 6 PR

pull ups
wide grip x 10
medium grip x 10
narrow grip x 10
wide grip x 6

leg raises
bw x 10 2 sets

" The enormity of your problems is nothing compared with your ability to solve them. By overestimating the problems, you underestimate yourself."

[lilsteve83709]

had a pretty good back workout today. our school gym is about 400 degrees so i worked up quite the sweat. it felt good though.

deadlift
295 x 5
315 x 5
335 x 5

bent over rows
95 x 8 2 sets
115 x 6

-superset-

pull-ups
bw x 8 3 sets

biceps and leg raises

" It's all about Love, Life, and Money. Whether it pushes you over the edge into the Abyss of Sorrow, Failure, and Pitifulness or if it lifts you above the stars into Success, Fulfillment and Happiness, I believe that there is always something to be learned."

[lilsteve83709]

sorry i have not been updating. i have a few updates.

chest sucked today. had a good pump, but my rear delts were literally on fire which killed my whole game

bench press (paused)
205 x 5
215 x 5
225 x 1 fuuuuuuuu

incline dumbbells
50 x 10
70 x 8

that was all i could manage. my rear delts are seriously smoked. ugh

had a fun gym day today. decided to throw in power cleans. it went well. worked up to a bunch of new personal records.

power clean
bunch of warm up sets
175 x 1
185 x 1
195 x 1
205 x 0 miss (psyched myself out)
205 x 1 stuck it
^^All were PR's^^

Incline dumbbells
20 x 10
40 x 10
50 x 10
70 x 10
85 x 10 PR
^^decided to do upper chest since yesterday was a joke^^




kept legs simple today. have not done them since September 2nd

squat
275 x 5
305 x 5
315 x 5
-belt and wraps-
405 x 4 PR(half squat only)