Locke's 5/3/1 Journal - Determined to kick ASS!

[LockeLesnar]

Brief Background

Hello all. I've been lifting consistently now for five years. I'm just shy of 5'10 and weigh 196lbs. I don't know my exact BF but if someone can recommend a good BF caliper I'll pick one up. I've done a lot of programs in the past. I've always had the best success focusing on heavy compound movements such as squats (ATG), deadlifts, military press, bench, rows, cleans, etc. Recently I've been over training a bit and definitely spending waaayyy too much time in the gym. Last month my numbers were real strong but then I started to lose focus and wasn't having fun in the gym anymore. Out of nowhere weightlifting and bb'ing started to feel like work and when that happens you know there's a problem. I came to the realization that I needed to change my program quick. I was training 5x a week with some nights almost two hours but keep in mind that included cardio and ab work. Regardless that's still too much time. The problem was that I was hitting my compound movements so heavy and intensely that I needed a lot of rest between sets to recover.

The Program
Jim Wendler's 5/3/1
http://www.muscleandstrength.com/wor...ng-system.html
http://forum.bodybuilding.com/showth...hp?t=112382761
http://www.tmuscle.com/free_online_a..._pure_strength
I'll be training 4 days a week and for assistance work I chose Bodybuilder.

Program Layout
I've decided to take the conservative approach on my RMs. I'm worried that if I start too heavy and then struggle I'll be back in a bad frame of mind and become disgruntled, frustrated and maybe even give up. I figure as long as I train hard and bust my ass then it can't really hurt.
*Numbers below are for 1RM*
Squat (ATG) - 310
Bench - 270
Deadlift (conventional) - 360
Standing Mil. Press - 160
*If these all end up being too light I guess I could always adjust.*
The assistance work I'll aim for lighter weights than usual b/c the program suggests only resting 60-90 seconds between sets. I like the shorter rest periods; can actually get out of the gym early .
I think I'll continue to do 20 mins cardio 3x a week. I'll use one of the off days for cardio to help shorten the workouts.
My week will most likely look something like this.
Sunday - Squat
Monday - Cardio and maybe some ab circuit work
Tuesday - Bench
Wednesday - OFF
Thursday - Deadlift
Friday - Standing Military Press
Saturday - OFF

Has anyone done a M, Tues, Thurs and Fri setup? I think that would work better for me than the Sunday setup but that's how they have it on the site. I'd rather do Mon, Tues, Thurs and Fri with light cardio and ab work on Sunday.

Diet
I've always taken my diet seriously and been really strict. I consume at least a gallon of water a day. I also don't take any supplements other than a multivitamin. I thought my diet was real good but as of late I've noticed my lovehandles & stomach growing a bit and that kind of bothers me. I need to lean out around the lower stomach area and it would probably be best to lose around 3 or 4lbs. Please take a look at my diet and offer suggestions and criticisms. I think I need to make changes.

Training Day
Meal 1 - 1 Scoop ON Whey, 3 whole eggs, 1 Banana, 3/4 cup oats (maybe 1/2; don't always measure), multivitamin
Meal 2 - 2 slices whole grain bread, 6-7oz grilled chicken breast, approx 18 almonds, 3/4 cup green beans
Meal 3 - 3/4 cup green beans, approx 18 almonds, 6oz chicken breast (or the boneless tenders)
Meal 4: 1 cup brown rice, whatever is for dinner some type of beef, chicken, turkey & 1 cup green beans, fat source if necessary
Meal 5 - PWO 20oz Gatorade, 2 Scoops ON Whey, 1 Banana
Meal 6 - Approx. 1hr later - 1-1.5 cup FF Cottage Cheese, 1TBSP EVOO

Non-training day
Meal 1 - 1 Scoop ON Whey, 3 whole eggs, 1 Banana, multivitamin
Meal 2 - 2 slices whole grain bread, 6-7oz grilled chicken breast, approx 18 almonds, 3/4 cup green beans
Meal 3 - 3/4 cup green beans, approx 18 almonds, 6oz chicken breast (or the boneless tenders)
Meal 4: 1 cup brown rice, whatever is for dinner some type of beef, chicken, turkey & 1 cup green beans, fat source if necessary
Meal 5 - 2 Cans Tuna, 1 Banana or some other kind of meat
Meal 6 - 1.5 cup FF Cottage Cheese, 1TBSP EVOO

I like to do one cheat meal a week Saturday night. I'll mostly do burgers, steaks or Chinese food and a small piece of cake and/or some cookies for dessert.

Pics
I really hate these pics so it's good motivation for me I guess. Although I'm probably a bit too critical of myself.

[adoboandryce]

aiite let's do this. subb'd.

[JDM-93_Z28]

Whats up Locke, everything is looking good so far. I'm glad you are giving this program a shot, I think you will really enjoy it. Up there you were askin about the split, I did two days on, one day off, two days on, two days off and it worked great. I started on sunday but it would be the same as you starting on monday. As far as the diet goes...cant help ya there! I'm personally not a big "structured" diet guy so I'm not really sure. Someone will chime in tho, there are some guys on here that really know their nutrition.

I'm sub'd so I'll be stopping in. Any questions, let me know. Good luck!

[LockeLesnar]

WEEK 1
Day 1 (1)
Squat

Squat (ATG)
2 Warm-up Sets
232.50 x 5
247.50 x 5
262.50 x 8

Hack Squat
160 x 11
160 x 15
180 x 12
180 x 12

Leg Extension
85 x 15
85 x 17
85 x 17
70 x 20

Lying Leg Curl
70 x 14
75 x 12
75 x 10
55 x 15

15 minute ab circuit
10 minute treadmill 3.5 @ 8.5 incline
Total Gym time = 88 minutes

Thoughts
I'm used to spending almost two hours in the gym so this wasn't bad. I like getting home early . I was a little disappointed with my accessory work; expected a lot better. I guess it's tough when only resting 60-90 seconds between sets. I also used a strict and rather slow full ROM. I haven't done leg curls in years and after the first set I was almost certain I pulled my hamstring. Obviously that was just my body getting used to it. My hams and legs feel fine now but they fried when I finished this workout.

[JDM-93_Z28]

Nice squats Locke!

I would look to throw a unilateral movement in there after squats instead of hacks. Something like db walking lunges, bulgarian split squats, step ups, etc. Just seems like a lot of machine work but thats just my opinion!

[LockeLesnar]

Nice squats Locke!

I would look to throw a unilateral movement in there after squats instead of hacks. Something like db walking lunges, bulgarian split squats, step ups, etc. Just seems like a lot of machine work but thats just my opinion!

Thanks for the advice I really appreciate that. I actually pulled the regimen from here: http://www.muscleandstrength.com/wor...ng-system.html - It's funny because I've never really been a big fan of machines either but I just figured whatever I'll follow this program exactly as it is laid out. I guess it can't hurt to alter it a bit.

[LockeLesnar]

Week 1
Day 2 (2)
Bench

**60 seconds rest between sets**

Bench Press
3 Warm-up Sets
197.50 x 5
212.50 x 5
225 x 8

DB Incline Press
65 x 10
65 x 11
65 x 8
55 x 13

Dips
BW x 10
BW x 10
BW x 10
BW x 10

DB Flyes
40 x 10
40 x 10
35 x 12
35 x 15

Cable Tricep Pressdown
70 x 20
80 x 18
90 x 12
90 x 12

10 Minute ab circuit
15 Minute cardio
Total Gym time = 88 minutes

Thoughts
I would have been done with this workout a lot sooner but I had to wait almost 10 minutes for a pulley. I think I really underestimated how much of a difference the 60 second rest periods make versus what I'm normally used to. Usually I'd just lift the heaviest weights possible and rest maybe 2-3 minutes max. I wanted to do weighted dips but my arms felt thrashed and I couldn't find the belt. I was having some trouble during the flyes as my grip kept slipping. Other than that it was a pretty fun workout. I like the fact that my workouts now are a lot shorter but it's tough having to use the lighter weights. I just need to forget about the numbers and continue to work hard.

[...Kennedy]

Congratulations on starting a journal, fellow WWE forum member.

[LockeLesnar]

Congratulations on starting a journal, fellow WWE forum member.

Thanks dude for stopping by! Do you still have a journal? I used to post in it but I haven't seen it in a while.

[BillLumbergh]

subbed

Looks like a good set-up. If you say you want to get rid of the love handles I'd maybe replace some of the carbs on your off day with some healthy fats but that's up to you.

[LockeLesnar]

subbed

Looks like a good set-up. If you say you want to get rid of the love handles I'd maybe replace some of the carbs on your off day with some healthy fats but that's up to you.

Hey Bill, thanks for the advice. Yesterday was my off day and that's exactly what I did.

[LockeLesnar]

Week 1
Day 4 (3)
Deadlift

Deadlift
2 Warm-up sets
270 x 5
290 x 5
305 x 9

**60 seconds rest between sets**

Lat Pulldown
130 x 12
130 x 12
130 x 12
130 x 10

Bent Over Barbell Row
135 x 11
135 x 11
135 x 13
125 x 14

Hyperextensions *supposed to be Reverse Hyperextensions*
4x12x25lbs

Hanging Leg Raises
4x15

7 Minute ab circuit
15 minutes cardio

Total Gym time = 88 minutes

Thoughts
The program calls for Reverse Hyperextensions but my gym doesn't have a machine. I searched up and down the place but couldn't find one. I then got a medicine ball and attempted to do some off a flat bench but that didn't go so well so I just settled for weighted hypers. I didn't expect the 60 second rest periods to have this much of an effect on me. I guess it's good that I'm struggling on this program; nice shock for the body. I'm doing fine on my compound movements but getting killed on accessory stuff. I also think if I'm gonna do deadlifts for high reps I may need to invest in some straps. I normally deadlift barehanded and it really hurt my reps here because I just couldn't keep my grip. Overall a pretty solid workout and I don't think the lighter weight should affect me too much.

[LockeLesnar]

Week 1
Day 5 (4)
Standing Military Press

Standing Military Press
2 Warm-up Sets
115 x 5
125 x 5
132.50 x 10

**60 seconds rest between sets**

Seated DB Shoulder Press
45 x 12
45 x 12
50 x 10
45 x 10

BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10

DB Side Lateral Raise
25 x 10
25 x 12
20 x 15
20 x 15

Barbell Curl
65 x 10
70 x 10
70 x 10
65 x 10

Total Gym time = 68 minutes

Thoughts
Even though my numbers weren't impressive I like that I'm shocking my body with a lot of lifts and rep schemes that I haven't done in a LONG time. The 60 seconds rest between sets just has me drenched (not a bad thing). I like that on this program you can get in and out of the gym relatively fast. My only concern is what effect will the lighter weight have on me? As I've stated I've always been someone who would just go heavy on pretty much everything and that's where I achieved my best results. However, at the same time I think it's good to give my body a break from that and give it a real shock with this program. Tomorrow is an off day and I'll be in Manhattan most of the day so I'll be sure to have a good cheat meal. Sunday I'll do abs and some cardio.

[LockeLesnar]

WEEK 2
Day 1 (5)
Squat

Squat (ATG)
3 Warm-up Sets
247.50 x 3
262.50 x 3
280 x 5

**60 seconds rest between sets**

Hack Squat
180 x 12
180 x 15
200 x 12
200 x 13

Leg Extension
100 x 15
100 x 17
100 x 15
100 x 13

Lying Leg Curl
70 x 15
85 x 12
85 x 10
70 x 12

12 minute ab circuit
13 minutes cardio
Total Gym time = 85 minutes

Thoughts
There's not too much to note here. The only thing that worried me was that 280 on squats felt a lot heavier than normal. Going into the day I was certain I'd get 6-7 reps. Other than that it was a pretty standard workout. It's weird how my legs are totally fried in the gym to the point where I can barely walk but then when I get home I'm perfectly fine.

[LockeLesnar]

Week 2
Day 2 (6)
Bench

Bench Press
3 Warm-up Sets
212.50 x 3
225 x 3
237.50 x 5

**60 seconds rest between sets**

DB Incline Press
65 x 10
65 x 12
65 x 11
55 x 13

Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10

DB Flyes
40 x 12
40 x 16
40 x 12
30 x 20

Cable Tricep Pressdown
90 x 20
90 x 13
80 x 13
80 x 14

10 Minute ab circuit
10 Minute cardio
Total Gym time = 85 minutes

Thoughts
I'm a bit worried about my strength. This is the second day that something felt a lot heavier than it should have. The week before starting this program I benched 252.50 for 5 and now this week I only did 237.50 for 5; something similar happened with squats yesterday. I'm still gonna keep going with the program. I refuse to let myself get discouraged.

[adoboandryce]

Week 2
Day 2 (6)
Bench

Bench Press
3 Warm-up Sets
212.50 x 3
225 x 3
237.50 x 5

**60 seconds rest between sets**

Is the 60-second rest built into the program? Cuz if it's not, maybe you can consider resting longer before the last set?

[LockeLesnar]

Is the 60-second rest built into the program? Cuz if it's not, maybe you can consider resting longer before the last set?

The 60 rest periods are only for accessory work. On the main compound lifts like squats, bench, deads and military press I'll just rest as long as I need. I'll usually rest around 2-3 minutes before hitting the last set.

[LockeLesnar]

Week 2
Day 3 (7)
Deadlift

Deadlift
3 Warm-up sets
290 x 3
305 x 3
325 x 7

**60 seconds rest between sets**

Lat Pulldown
130 x 12
130 x 12
130 x 12
115 x 15

Bent Over Barbell Row
115 x 12
125 x 15
135 x 12
125 x 12

Hyperextensions
4x12x25lbs

Hanging Leg Raises
4x10

10 Minute ab circuit
12 minutes cardio

Total Gym time = 81 minutes

Thoughts
Not too much to report here. Deadlifts were real light actually and I think I could have easily gotten another rep or two but the plates started splitting apart b/c I had no springs. Tomorrow is standing mil day.

[LockeLesnar]

Week 2
Day 5 (8)
Standing Military Press

Standing Military Press
3 Warm-up Sets
125 x 3
132.50 x 3
140 x 5

**60 seconds rest between sets**

Seated DB Shoulder Press
50 x 10
50 x 10
50 x 10
50 x 10

BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10

DB Side Lateral Raise
20 x 15
20 x 15
20 x 15
20 x 15

Barbell Curl
70 x 10
70 x 10
70 x 10
70 x 10

10 Minute ab circuit
12 minutes cardio

Total Gym time = 85 minutes

Thoughts
Two weeks now in the books. Sadly this program has gone exactly like I thought it would. I'd work hard during it, be challenged and sweat my ass off. However, I've seemed to lose strength on the core lifts. 140x5 on standing military was extremely hard whereas normally I could do 6-7 reps no problem. I'm convinced that I'm just someone who needs a lot of volume in order to maintain size and strength. I'll weigh myself tomorrow morning and also do a short recap of this program so far. Sunday I'll do light cardio and abs.

[JDM-93_Z28]

Damn strong numbers, especially military and deads!

I see you are having a problem with the program. Are you making sure that your are eating and resting properly?

[LockeLesnar]

Damn strong numbers, especially military and deads!

I see you are having a problem with the program. Are you making sure that your are eating and resting properly?

Thanks bro. My diet and sleeping has been in check. I haven't changed anything. I mean I made a very slight change to my diet. I just slightly lowered the amount of carbs on my off day; real small amount but other than that nothing else has changed. I don't know what happened. My numbers haven't completely tanked but definitely a decrease in strength on the core lifts. I haven't lost any weight or size so that's a good thing

[LockeLesnar]

Sunday
15 minute ab circuit
45 mins cardio 5.5 incline @3.5mph

[LockeLesnar]

WEEK 3
Day 1 (9)
Squat

Squat (ATG)
3 Warm-up Sets
232.50 x 5
262.50 x 3
290 x 4

**60 seconds rest between sets**

Hack Squat
180 x 14
180 x 13
200 x 12
200 x 12

Leg Extension
100 x 18
100 x 16
100 x 15
85 x 25

Lying Leg Curl
85 x 15
85 x 13
85 x 11
70 x 17

15 minute ab circuit
NO Cardio - legs fried
Total Gym time = 78 minutes

Thoughts
It's the week of the 5/3/1 rep scheme. This was a pretty solid workout. I did higher reps on the warm ups for squats and I think that helped when I got to the heavier sets. I was a bit disappointed in my accessory work but I guess that's due to the heavy squatting. My legs were a lot more fried this week.

[LockeLesnar]

Week 3
Day 2 (10)
Bench

Bench Press
3 Warm-up Sets
197.50 x 5
225 x 3
247.50 x 4 [+1 assisted rep]

**60 seconds rest between sets**

DB Incline Press
65 x 12
65 x 12
65 x 12
55 x 15

Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10

Pec Deck Fly
85 x 13
85 x 13
85 x 13
75 x 12

Cable Tricep Pressdown
90 x 20
90 x 13
80 x 14
80 x 14

10 Minute ab circuit
10 Minute cardio
Total Gym time = 85 minutes

Thoughts
I know this may not look like the toughest workout on paper, especially considering my numbers, but my arms were pretty fried. I struggled a bit after benching but managed to put up relatively descent numbers. The first set of dips went real nice but then after that it got challenging. Not too much else really to report..

[LockeLesnar]

Week 3
Day 4 (11)
Deadlift

Deadlift
3 Warm-up sets
270 x 5
305 x 3
337.50 x 5

**60 seconds rest between sets**

Lat Pulldown
130 x 12
140 x 12
140 x 12
125 x 15

Bent Over Barbell Row
125 x 15
125 x 15
125 x 15
125 x 15

Hyperextensions
4x12x25lbs

Hanging Leg Raises
4x15

12 Minute ab circuit
12 minutes cardio
Total Gym time = 84 minutes

Thoughts
I was hoping to hit 6-7 reps on deads. I was in a tough spot because on the 5th rep I struggled a bit toward the end of the rep and wasn't sure if I should push it for another rep or two but for whatever reason I just dropped the weight and decided it'd be best to play it safe there. It was a pretty standard workout. Lat pulldown and rows got a bit tough on the last set. I think I did a few cheat reps.

[LockeLesnar]

Week 3
Day 5 (12)
Standing Military Press

Standing Military Press
3 Warm-up Sets
115 x 5
130 x 5
135 x 6

**60 seconds rest between sets**

Seated DB Shoulder Press
50 x 12
55 x 10
55 x 10
50 x 12

BB Upright Row
80 x 10
80 x 10
80 x 10
80 x 10

DB Side Lateral Raise
20 x 15
25 x 15
25 x 15
25 x 15

Barbell Curl
70 x 12
70 x 12
70 x 12
70 x 12

10 Minute ab circuit
12 minutes cardio

Total Gym time = 86 minutes

Thoughts
I think for standing military press I was supposed to do 147 for my last set. I decided to go a lot lighter. I did this because last week I struggled a lot with 140 so I figured it'd be a waste to now attempt 147. It's a shame and a bit frustrating that this program has really hurt my military press. Prior to beginning this program I did 145 for at least 6. I've now completed my first three weeks. I guess going forward I'll have to set my 1RM for mil press a lot lower and try to build it back.

[LockeLesnar]

SATURDAY OFF

* First mesocycle completed in 3 weeks (M,T,TR,F)
o Weight hasn't changed; 195lbs - stomach looks a tad leaner
o Maintained strength on all core lifts except standing mil
+ This actually went down a lot so I will probably be making changes here
o Enjoyed the program, liked blitzing through my workouts in an hour and getting a good burn & sweat
* Starting second cycle on Monday (5/24)
o I may have to adjust my 1RMs in order to get the maximum results
o I know the program explicitly states don't F**K with it but I think I need to make small adjustment
+ what works best for me is after I'm done with my working sets I need one final set to "burn out" with and usually that's 8-10 reps (approx 75% of my 5RM)
o I may also change some of the accessory lifts but not sure which ones yet. I'm thinking of swapping lat pulldown out for something; maybe weighted pull-ups or chins
* Diet
o I made a small change to my diet a when starting this program. I'd normally have at least 1/2 cup of oats with breakfast. I've now eliminated that. I also slightly reduced the amount of carbs on my off days.

I'm definitely going to give this another three weeks. I need to get my military press back up. I'm going to probably use a much lower 1RM now since I've lost a lot of strength there. I'll also start posting my warm-up sets, maybe I'm doing too much volume.

Here's a pic from this morning..looks like my arms may have shrunk a bit

[LockeLesnar]

Yesterday I did my one weekly cheat meal..

Chipotle Steak burrito

Chipwich

About an hour later I had two small slices of Dominos chicken pizza.

Sunday
15 minute ab circuit
45 mins cardio 5.5 incline @3.5mph

[LockeLesnar]

Mesocycle 2
Week 1
Day 1 (13)
Squat

Squat (ATG)
135 x 15
175 x 10
205 x 4
232.50 x 5
247.50 x 5
262.50 x 5

Hack Squat
180 x 10
180 x 10
180 x 10
180 x 10

Leg Extension
85 x 20
100 x 16
100 x 20
100 x 20

Lying Leg Curl
85 x 13
85 x 14
85 x 10
85 x 10

13 minute ab circuit
Total Gym time = 79 minutes

Thoughts
This was definitely one of the WORST workouts that I've had in the last year or so. I think I used way too much volume for warm-ups and that came back to haunt me. I probably never should have exceeded ten reps. By the time the final working set came my legs were a bit tired and I was only able to get five. Now I'm not sure how this affects me next week and if I should recalculate my 1RM. I'm assuming due to this terrible workout I've lost some strength. My biggest problem is I can never shake things off. This had a pretty negative effect on the rest of my workout. I just couldn't let it go. I wish I could just push crappy workouts to the side but damn it aggravates me to no end. I'm gonna try real hard to forget about this one..

[LockeLesnar]

Mesocycle 2
Week 1
Day 2 (14)
Bench

Bench Press
125 x 6
145 x 6
165 x 3
195 x 5
205 x 5
220 x 8

**60-90 seconds rest between sets**

DB Incline Press
65 x 12
70 x 10
70 x 10
65 x 12

Dips
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10
BW+25lbs x 10

Pec Deck Fly *new machine*
80 x 20
80 x 20
80 x 20
90 x 15

V-Bar Pushdown
75 x 20
80 x 20
85 x 15
85 x 15

10 Minute ab circuit
10 Minute cardio
Total Gym time = 86 minutes

Thoughts
Week 1 of this program (3 weeks ago) I did 225 x 8 on bench and now I did 220 x 8. I guess that's not terrible but it's frustrating that my strength has either gone down or maintained on everything. I know it's a slow process with a new program but you'd like to see your strength either gradually go up or at least stay the same. My gym got a new pec deck machine and it was different than the old one. It seemed to have more resistance which made the weights heavier and also had a different ROM. It's a good machine and I like it a lot better than the old one.