SO EXCITED to swith to 5/3/1, I decided to make a log about it. Never done a log before, so this should be interesting.
Some background (wall incoming):
Through college and after I was a very injury plagued - due to getting hit by a car and the subsequent waterfall of injuries, slight-above-mediocre runner and semi-decent rock climber. All of this put me at about 150 pounds at 6'3" (well, combined with borderline anorexia/exercise bulemia).
In Feb 2010, I blew up my achilles and couldn't run, so I started "working out" in the rinky dink gym in my apartment complex. The dumbells didn't go over 40, and the only other equipment was one of those multi-exercise cable machines. I realized that I enjoyed "lifting" and decided to join a gym. I then started a 5 day bodybuilding split (remember, exercise bulimia). After seeing no results after a few months (surprise surprise) I did some reading and found out about stronglifts. Liking the idea, I switched to this program somewhat lackadaisically. I jumped weight a lot, and ended up with some funky stuff in my hips/back. About this time, some huge changes in my life happen and I'm out of the gym for around 6 months. This puts us at last september. I get back in the gym at around 165. At this point, I'm running 3-4 times a week, and just want variation. I get back on the stronglifts thing for a while, go off, and then back on. I'm gaining weight fairly steadily, and am noticing that I'm getting stronger.
In January I lost my job, and having nothing better to do, I got serious about the program. I was steadily adding weight to my workouts, and loving lifting heavy. I got up to working sets of 160 on bench, 240 on squat, and I pulled 315 once on deadlift. Due to the speed of my progress and my complete and utter lack of mobility work, my hips start acting up about a month and a half ago. I didn't squat or deadlift for basically the entire month of March, but I did run smolov jr for my bench, and I think it worked pretty well (haven't retested 1rm yet).
Having said all that, I've always heard about 5/3/1 and how it is for more advance lifters. I understand weight comes slower when you are lifting super heavy, which is why this program is good for advanced lifters (ok, so take my opinions with a grain of salt, please). But,I think it will be good for me for the same reason. I don't need to add weight quickly, and I need to be more patient so that I don't get injured again. I finally got the e-book, and I'm super stoked to try it for myself.
I will be following a Monday-Weds-Friday-Saturday schedule. I have my schedule outlined in the attached spreadsheet.
I did my first workout Monday:
OH Press (strict)
5x70
5x80
10x90
50 pull ups and 50 dips
Wed was my first day deadlifting in over a month:
5x165
5x190
12x215
50 ghr
50 ab wheel
So far I'm loving the simplicity of the program, and I like that I am in and out of the gym in less than an hour. I've always heard the "anything over an hour is pointless for a natty lifter" thing, and even on Stronglifts it took me an hour and a half.
I'm interested to see my results, and I hope I can have some people follow me and help me along the way.
Was feeling pretty good today. Legs were sore and tight from my 3.5 mi run with hill sprints yesterday (first run in over a month), but I got a good release from the foam roller before my workout.
Warmed up with a few light sets and then did my work sets:
5x115
5x130
12x145
The 115 set was funny because I thought I was still doing my warm up sets since it was so light, and I only realized I had done a work set until after I looked at my spreadsheet. Made me laugh.
Anyway, after my prescribed set, I decided to test my max for the first time after completing Smolov Jr. last Saturday. I rested a few minutes and then did:
165x2
190x2
195x1
The 195 was a 10 lb PR, and went up really smoothly without grinding. I may could have gone up 5 more, but was satisfied with my progress for today.
For assistance:
2x20 kroc rows (each side) with 75 lb dumbells
100 sledgehammer swings (20 lb hammer, 50 each side)
75 pushups
Athletic Edge Nutrition Lead Forum Representative and Mid West Regional Manager
Win Weekly Prizes! http://forum.bodybuilding.com/showthread.php?t=145992563
PM me for Samples or Logging Opportunities!
^^^EXTREME PULL UPS CREW^^^
Follow Me (100% Back)- http://instagram.com/e_p_c_aen
Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
Was feeling pretty good today. Legs were sore and tight from my 3.5 mi run with hill sprints yesterday (first run in over a month), but I got a good release from the foam roller before my workout.
Warmed up with a few light sets and then did my work sets:
5x115
5x130
12x145
The 115 set was funny because I thought I was still doing my warm up sets since it was so light, and I only realized I had done a work set until after I looked at my spreadsheet. Made me laugh.
Anyway, after my prescribed set, I decided to test my max for the first time after completing Smolov Jr. last Saturday. I rested a few minutes and then did:
165x2
190x2
195x1
The 195 was a 10 lb PR, and went up really smoothly without grinding. I may could have gone up 5 more, but was satisfied with my progress for today.
For assistance:
2x20 kroc rows (each side) with 75 lb dumbells
100 sledgehammer swings (20 lb hammer, 50 each side)
75 pushups
Great workout today. Thanks for reading!
Congrats on the PR! Glad to see your responded well to smolov jr. great assistance work as well.
Originally Posted by getout87
Cycle 1, Week 1- Squat
Had a hard time getting going this morning after drinking too much rum last night.
Anyway, went in and foam rolled for a good 20 minutes, my legs were very tight and sore today.
Squat
Warmup sets
5x135
5x155
10x175
Felt alright, should have been easier. Oh well
4x5 each leg bulgarian split squats +80lb
3x25 weighted pull downs
Pretty good overall. Split squats were hard as hell today.
great job hitting 10 on your last set! especially the day after a heavy night of drinking haha.
MISC STRENGTH CREW
FLIP GAMEOVER CREW
Promera Sports: Peak 400 and Con-Cret log with da2ricky and BobisMighty
http://forum.bodybuilding.com/showthread.php?t=154745573
My blog about astronaut t-shirts
http://astronautshirts.blogspot.com/
First off, I would like to thank E_P_C for the sample of AEN Presurge. I used it today, and I'm digging it. Super focus, and a great trip to the bathroom to start the workout off with (LOL).
I felt absolutely BOSS on the last set today. I think I could have done more, but I forgot to breathe for the last 5-7 reps, and I almost blacked out, so I had to stop. Form felt great today, probably cause I watched that ^^^^^^ video about 20 times today. My hip was feeling a bit wonky during my warm ups, but once I got to my working sets it was fine, and didn't bother me at all after my big set.
Accessory:
5x10 GHR
3x25 weighted ab pulldowns
So happy with today's workout. I'm celebrating with a Jimmy John's Gargantuan and a Stone IPA.
I celebrated yesterday's workout with a little too much bourbon. The creatine I took yesterday (not even once) gave me a raging headache. Today will be pounding water 101.
So I decided mid workout that I was switching to the boring but big assistance protocol for 5/3/1. I told myself that I would compete in a PL meet within the next two years, so I need to get my big lifts up, and what better way than practicing them. I may not have gotten it totally right today, I'm going to re-read that section of the book before the next workout to get it right.
lol'd at 225x17 for deadlifts. My goodness that is insane. Seems like more of a cardio set than anything! Great job so far!
Our numbers when starting are nearly identical. I'm on my 3rd cycle of 5/3/1. My bench and OHP numbers haven't gone up and have actually sort of gotten weaker because I am cutting but DL and Squats are going through the roof.
My 1rm for DL's when beginning was 345 and my last 1+ day I got 305x10
lol'd at 225x17 for deadlifts. My goodness that is insane. Seems like more of a cardio set than anything! Great job so far!
Our numbers when starting are nearly identical. I'm on my 3rd cycle of 5/3/1. My bench and OHP numbers haven't gone up and have actually sort of gotten weaker because I am cutting but DL and Squats are going through the roof.
My 1rm for DL's when beginning was 345 and my last 1+ day I got 305x10
Squats was 265 1 rm and last 1+ day I got 245x5
The program is definitely pretty great!
yeah that 17 rep set was just stupid. i almost blacked out.
well, i'm definitely not cutting, so I hope that my lifts will continue to go up.
Discounts & Deals - Sign Up!
Bookmarks