To 215 and beyond!! Summer bulking ftw

[DixonCider]

Setting a log to keep track of my progress!! Using the 5/3/1 Boring but big 3 month challenge template

I started about a week ago so I'll go ahead and post my past workouts to get caught up,

. GOALS.
1.) Reach 215lbs
2.) Minimize fat gain
3.) Raise max bench to 300
4.) Raise max dead lift to 405
5.) Raise max squat to 375

. SCHEDULE.
MON - upper A
TUE - lower A
THR - upper B
FRI - lower B

. SUPPLEMENTS.
Whey isolate
Creatine
Multivitamin

. STATS.
Bench - 265
Squat - 315**
Deadlift - 330**

**Not my absolute max, just the most I've attempted so far


Thanks to anyone reading!! I welcome any questions or comments and hope you enjoy my journey!

[DixonCider]

OHP
115x5
135x3
155x1

Bench
135x10
135x10
155x10
155x10
155x10

BB Rows
95x10
95x10
95x10
95x10
95x10

Dips w/30lb belt x
10
10
10

Curls
30's x 10
30's x 10
30's x 10

Tricep ext
100 x 15

[DixonCider]

Deadlift
275x5
295x3
315x1

Squat
135x10
135x10
135x10
135x10
135x10

Ham curl
25x10
35x10
45x10

Oblique rope crunches
130x20
140x20
140x20

[DixonCider]

Bench
225x5
245x3
265x1

OHP
95x10
95x10
95x10
95x10
95x10

Chinups
10
10
10
10
10

Dips w/ 30lb weight belt
10
10
10

DB Rows
45's x 12
45's x 12
45's x 12

[pastorpritch]

In

[DixonCider]

Squats
225x5
275x3
300x1

Dead lift
155x10
185x10
185x10
185x10
185x10

Hamstring curls
35x10
35x10
35x10

Oblique rope curls
130x20
140x20
150x20

[DixonCider]

In

Yo thanks for stopping in!

[pastorpritch]

Yo thanks for stopping in!

No problem, great start so far!

[jomc]

5/3/1 is a solid program, Looking forward to seeing you make gainzzz!!

[DixonCider]

5/3/1 is a solid program, Looking forward to seeing you make gainzzz!!

Thanks! I'm loving it so far!!

Do you have any experience with it?

[DixonCider]

OHP
115X5
135X3
155X2

BENCH
155X10
155X10
155X10
155X10
155X10

BB ROW
95X10
115X10
115X10
115X10
115X10

TRICEP EXT
100X10
120X10
120X10

CURLS
30's x 10
35's x 10
35's x 10

[DixonCider]

Deadlift
275x5
295x3
325x1

Squat
155x10
155x10
155x10
155x10
155x10

Hamstring Curls
70x12
90x12
110x12

Oblique Rope Crunches
140x20
150x20
150x20


Couldn't workout Thurs/Fri because of a tough final so I'm dying to workout Monday!!!

[DixonCider]

OHP
120X5
140X3
160X1

BENCH
160X10
160X10
160X10
160X10
160X10

BB ROW
115X10
120X10
120X10
120X10
120X10

WEIGHTED DIPS (+30lbs)
10
10
10

PULL UPS
10
10
10

[DixonCider]

deadlift
285x5
305x3
325x1

squat
160x10
160x10
160x10
165x10
165x10

ham curl
50x10
50x10
50x10

oblique rope crunches
140x20
150x20
150x20

[offroadatv200]

In. Thought about giving the 5/3/1 a shot. Let's see some big gains to persuade me!

[pastorpritch]

Good job on the workout the other day. Deadlifts are getting strong

[DixonCider]

Thursday June 29th - Upper body B

Bench
230x5
250x3
270x1 ------ PR Up 5 lbs

OHP
95x10
115x10
115x10
105x9
95x9

Chinups
10
10
10
10* two re-grips
10* two re-grips

Dips w/ 30lb weight belt
10
10
10

DB Rows
45's x 12
45's x 12
45's x 12

[DixonCider]

In. Thought about giving the 5/3/1 a shot. Let's see some big gains to persuade me!

yeahhhhhhhh buddy!!

Good job on the workout the other day. Deadlifts are getting strong

Thanks man!!! I'm probably gonna switch to a mix grip soon

[DixonCider]

Squats
235x5
275x3
315x so close but I had to take the squat of shame

Dead lift
185x10
185x10
185x10
190x10
190x10

Hamstring curls
50x10
50x10
50x10

Oblique rope curls
130x20
140x20
150x20

[DixonCider]

OHP
125x5
145x3
165x1

Bench
165x10
165x10
165x10
165x10
165x10

BB Rows
115x10
125x10
125x10
125x10
125x10

Tricep ext
120x10
130x10
130x10

Pull Ups
10
10
10 *2 regrips

[pastorpritch]

Good work in here bud, keep it up!

[DixonCider]

Thanks! Just sub'd your log

[pastorpritch]

Awesome man thanks

[DixonCider]

Deadlift
285x5
315x3
345x1 ------ PR Up 20 lbs

Squat
160x10
165x10
165x10
170x10
170x10

Ham curl (diff machine)
110x10
117x10
125x10

Oblique rope crunches
-skipped because I was late for class

[DixonCider]

200lbs today!!!!!! 15 to go!!!

[DixonCider]

Bench
235x5
255x2
275 x fail
270 x fail


OHP
95x10
105x10
115x10
115x10
115x8

Chinups
10
10
10
10* two re-grips
10* three re-grips

Dips w/ 30lb weight belt
12
10
10

DB Rows
45's x 12
45's x 12
50s x 12

[DixonCider]

Squats
235x5
285x3
315x1

Dead lift
185x10
205x10
205x10
215x10
215x10

Hamstring curls
50x10
55x10
55x10

[DixonCider]

OHP
135x5
155x3
175x1 ------- PR up 10lbs

Bench
165x10
165x10
165x10
170x10
170x10

BB Rows
135x10
135x10
135x10
135x10
135x10 (last 3 reps sloppy)

Dips w/ 30lb belt
12
12
10

Pull Ups
10
10
10 *2 regrips

[VVoIverine]

Nice lifting man but your not doing 531 right. It goes in waves off 90% of your real max.
week 1-65%x5,75%x5,85%x5+
week 2-70%x3,80%x3,90%x3+
week 3-75%x5,85%x3,95%x1+
week 4-deload 40%x5,50%x5,60%x5

You can up the warm up sets by going up in increments of 5 instead of 10 so week 1 would be
75%x5,80%x5,85%x5+...

Good luck man.

[DixonCider]

Nice lifting man but your not doing 531 right. It goes in waves off 90% of your real max.
week 1-65%x5,75%x5,85%x5+
week 2-70%x3,80%x3,90%x3+
week 3-75%x5,85%x3,95%x1+
week 4-deload 40%x5,50%x5,60%x5

You can up the warm up sets by going up in increments of 5 instead of 10 so week 1 would be
75%x5,80%x5,85%x5+...

Good luck man.

Hey thanks for the input! Actually I'm doing a slightly different 5/3/1 program, the BBB from t-nation.

http://www.t-nation.com/free_online_...onth_challenge