Ink's Journey to 1500 5/3/1 Log

[ink81]

Bit of history. Started lifting 2 years ago. Did boxing for most of my life but slackened off due to long work hours and lack off motivation.

2 years ago i turned 29 and my youngest brother turned turned 19 and weighed in at over 140kg(my brother). He was partying hard, eating ****, and spiraling downhill fast. Decided to try and motivate him to lose weight by getting into the gym. In the first 6 months he dropped 30kg and now he's down to 95kg and eats and trains like a machine. I'd drag him along to the gym every day and in the end he loved it. Along the way I fell in love with pushing myself as heavy as I could go for 1RM's.

In December last year I herniated a disc doing deadlifts with **** form so I'm on the recovery road still but looking to give powerlifting a go next year and thought I'd try Wendler's 5/3/1 program for powerlifting a go.

Started on Monday so this first log will be a fill in but I'll fill it in daily from now on.

Apologies for the long 1st post

Current 1RM (Gym) are:

OHP - 100kg

Deadlift - 210kg

Squat - 180kg

Bench - 180kg


Monday

OHP

Warm up sets (kg)

35 x 5
45 x 5
55 x 5

Work Sets (kg)

62.5 x 3
72.5 x 3
80 x 5

Front DB Raises (kg)

8 x 10
10 x 10
12.5 x 10
15 x 10
17.5 x 10

Weighted Dips (kg)

bw x 10
20 x 10
30 x 10
40 x 8
40 x 8

Ezi-Bar Curls (kg)

35 x 10
45 x 10
50 x 10
50 x 10
50 x 10

Seated DB Press (kg)

20 x 10
25 x 10
30 x 10
35 x 10
35 x 10


Tuesday

Deadlift

Warmup Sets (kg)

80 x 5
100 x 5
115 x 5

Work Sets (kg)

130 x 3
150 x 3
180 x 5

Lat Pulldowns (kg)

40 x 10
50 x 10
60 x 10
75 x 10
75 x 10

Reverse Hyper-Extensions (kg)

bw x 10
bw x 10
5 x 10
5 x 10
10 x 10

Seated Row Machine (kg)

30 x 10
50 x 10
50 x 10
60 x 10
80 x 10


Thursday

Bench Press

Warm up Sets (kg)

60 x 10
80 x 8
100 x 6

Work Sets (kg)

120 x 3
140 x 3
150 x 6

Incline DB Press (kg)

26 x 10
35 x 10
40 x 10
45 x 10
45 x 10

Tricep Pushdowns (kg)

20 x 10
40 x 10
50 x 10
70 x 10
70 x 10

Standing Cable Flys (kg)

10 x 10
15 x 10
20 x 10
25 x 10
35 x 10

Chin Ups (bw)

5 sets of 6


Friday

Squat

Warm Up Sets (kg)

60 x 5
80 x 5
100 x 5

Work Sets (kg)

115 x 3
130 x 3
150 x 9

Calf Raises (kg)

40 x 20 (each calf)
40 x 20 (each calf)
40 x 20 (each calf)
40 x 40 (both calfs)
40 x 40 (both calfs)

Leg Press (kg)

100 x 10
220 x 10
220 x 10
220 x 10
220 x 10

Seated Leg Curls (kg)

20 x 10
30 x 10
40 x 10
50 x 10
50 x 10

Crunches (kg)

20 x 20
35 x 10
45 x 10
50 x 10
50 x 10

[ink81]

Week 2

OHP

Warm up sets (kg)

40 x 6
50 x 5
60 x 5

Work sets (kg)

65 x 5
75 x 5
85 x 5

Reps at 85 were pretty ugly. Have to work on keeping my core tight and maintaining balance.

Reverse flys (kg)

8 x 10
10 x 10
12.5 x 10
15 x 10
17.5 x 10

Wide grip pull ups

5 sets of 6

Barbell shrugs (kg)

60 x 10
100 x 10
140 x 10
180 x 10
220 x 6

Seated shoulder press machine (kg)

40 x 10
80 x 10
120 x 10
160 x 10
160 x 10

Felt good today. Warmed up the shoulders a bit more this week and felt better and more flexible.

[ink81]

Deadlift

Warm up sets (kg)

60 x 6
100 x 5
120 x 5

Work sets

140 x 5
160 x 5
180 x 10 (wraps)

Lat pulldown (kg)

50 x 10
60 x 10
80 x 10
100 x 10
80 x 10 (seat strap was broken and 100 was lifting me off the seat)

Reverse Hyper-Extensions

5 sets of 10

Seated row (slight decline)

40 x 10
80 x x 10
120 x 10
120 x 10
120 x 10

[Schultzy85]

In.

Fellow 5/3/1 and Aus/Qld brah here. Where are you based mate?

Strong bench. Strong everything. Mirin.

[ink81]

Hey mate. How ya doing. I'm in Nth Qld up at Mackay. Work out the mines like everyone else up here. Bench today. Always keen for bench day.

[ink81]

Bench

Felt better than normal today, been getting some good sleep and eating well.

Warm up sets (kg)

60 x 6
80 x 6
100 x 5

Work sets (kg)

120 x 5
130 x 5
140 x 12

Standing cable flys (kg)

10 x 10
12.5 x 10
15 x 10
17.5 x 10
20 x 10

Incline db press (kg)

25's x 10
32.5's x 10
40's x 10
47.5's x 10
50's x 10

Decline BB Bench (kg)

60 x 10
80 x 10
100 x 10
120 x 10
140 x 10

Really struggled with the last set of decline but ground em out.

Legs in the morning then off fishing and crabbing for 2 nights :-)

[Schultzy85]

3 plates for 12, great work! I'll be happy just to get to 3 plates for 1, one day....

Must be nice and warm up that way at the moment mate, I'm on the Sunshine Coast and we've had some scorchers already. Enjoy the fishin trip (and legs tomorrow...)!

[m3dude]

strong lifts. every log i read everyone has such strong upper bodies. TELL ME HOW!!!!

[ink81]

3 plates for 12, great work! I'll be happy just to get to 3 plates for 1, one day....

Must be nice and warm up that way at the moment mate, I'm on the Sunshine Coast and we've had some scorchers already. Enjoy the fishin trip (and legs tomorrow...)!

Cheers. My bench has really excelled this year, I'm just bummed my Deadlift and Squat lack behind although my backs been feeling stronger since I started getting Deep Tissue Massages. With a bit of sweat and tears over the next few months hopefully they fall in line with my Bench.

It's very warm up here at the moment. Had a few 40 degree days.

[1Shimshon]

Impressive bench! Have you always had a strong bench? or Have you progressed really fast?

[anonymous]

Crazy strength, subbed for the journey.

[ink81]

Impressive bench! Have you always had a strong bench? or Have you progressed really fast?

Thanks mate. When I started lifting 2 years ago my max bench was 100kg. In the first year it improved to 140/150kg. In this past year I've been able to train a lot more because of my work roster and have worked on improving my technique and it's come up to 180kg or so. I've done boxing most of my life so I've always been a bit thick through the chest area to start with.

[ink81]

Squat

Warm up sets (kg)

60 x 6
80 x 6
100 x 5

Work sets (kg)

120 x 5
130 x 5
140 x 12

DB Lunges (kg)

20 x 10
20 x 10
30 x 10
30 x 10

Bicep Curls (kg)

10 x 10
15 x 10
17.5 x 10
20 x 10
20 x 10

Tricep Push down (kg)

25 x 10
35 x 10
40 x 10
50 x 10
60 x 10

Calf Raises (kg)

5 sets of 40 at 40kg

Dips

5 sets of 10 at bw

[1Shimshon]

Thanks mate. When I started lifting 2 years ago my max bench was 100kg. In the first year it improved to 140/150kg. In this past year I've been able to train a lot more because of my work roster and have worked on improving my technique and it's come up to 180kg or so. I've done boxing most of my life so I've always been a bit thick through the chest area to start with.

Very strong progression per year. What are they feeding you over at the mines? Lead lol. BTW Neat log and easy to follow.

[ink81]

Very strong progression per year. What are they feeding you over at the mines? Lead lol. BTW Neat log and easy to follow.

Cheers mate. Yeah they feed us pretty well at the mines. No problem putting on weight out there lol.

[ink81]

Week 3

OHP

Warm up sets (kg)

40 x 5
50 x 5
60 x 5

Work sets (kg)

70 x 5
80 x 3
90 x 1
100 x 1

Side lateral raises DB (kg)

7.5 x 10
10 x 10
12.5 x 10
15 x 10
17.5 x 10

Seated shoulder press machine (kg)

40 x 10
80 x 10
120 x 10
160 x 10
200 x 4

Front raises DB (kg)

7.5 x 10
10 x 10
12.5 x 10
15 x 10
17.5 x 10
20 x 6

Neck feels pretty stiff after heavy shoulder workout. Quick rub this afternoon will hopefully loosen it up. Max DL day tomorrow B-)

[Schultzy85]

Nice pressing! Good luck for max dead day, always fun.

[ink81]

Max Deadlift

Felt pretty ****ty tonight.. Was after spending all day swimming in the sun which I think just took it out of me. Also got a Inzer Forever Lever 13mm belt for Xmas so this was its first session which was a bit awkward, definitely wasn't happy with my form

Warm up sets (kg)

60 x 5
80 x 5
100 x 5

Work sets (kg)

120 x 5
140 x 3
160 x 1
180 x 1
200 x 1



Seated Rows (kg each side)

20 x 10
40 x 10
60 x 10
80 x 10
80 x 10

Reverse Hypertension (bw)

5 sets of 10

Lat Pulldown (kg)

40 x 10
60 x 10
80 x 10
100 x 10
110 x 15

Wide grip pull ups (bw)

5 sets of 5

[ink81]

Max Bench

Warm up sets (kg)

60 x 5
80 x 5
120 x 5

Work sets

140 x 5
160 x 3
170 x 1

By this time I was feeling pretty good and the 170 flew up pretty quick so decided to go for a new PR and smoked it.

185 x 1 (new PR)

Very happy with the lift for the end of this year. Onto 200 in the new year.

Incline DB press (kg each)

20 x 10
32.5 x 10
45 x 10
55 x 10
60 x 6

Standing Cable Flys (kg each side)

9 x 10
18 x 10
27 x 10
27 x 10
27 x 10

Flat DB Bench (kg each side)

20 x 10
30 x 10
40 x 10
45 x 10
45 x 10

DB Flys (kg each side)

10 x 10
4 sets of 10 with the 15's

Pretty heavy session for me, I'm sure the chest will be sore tomorrow

[ink81]

Arm Day

5 sets of 6 chinups

Tricep Pushdowns (kg)

20 x 10
30 x 10
40 x 10
50 x 10
50 x 10

Single DB Preacher Curls (kg)

10 x 10
15 x 10
20 x 10
25 x 10
25 x 10

CG Bench Press (kg)

60 x 10
80 x 10
100 x 10
120 x 10
140 x 6

Focus DB Curls (kg)

10 x 10
12.5 x 10
15 x 10
15 x 10

Weighted Dips (kg)

BW x 10
BW x 10
20kg x 10
30kg x 10

Was a pretty funny day, half way through my close grip bench sets I got caught by the news crew for an interview on the gym. Apparently it's the biggest Snap Fitness in the world (membership) and they were interviewing a few members and shooting some exercises. So looks like I'll be on the 6 O'Clock news SHAME!! One of the news reporters proceeded to grab his Traps and ask me how to make these Quads bigger, haha, gave me and my bro a bit of a laugh.

[ink81]

Squat Day

Last Leg day for the year. Back was still pretty tight from Back Day this week. Bumped into a new friend down the gym who's a PT there and also competes in national BB so had him help me with form and spotting. Picked up some good things that I was doing wrong and gave me a few tips on how to improve my technique and activate the right muscles.

Warm Up Sets (kg)

60 x 5
80 x 5
100 x 5
120 x 5
140 x 3
160 x 1
180 x 1

Then went back to 140 for 5 slow reps working on keeping my head up, back straight and not leaning forward when pushing out of the hole.

Seated Calf Raises (kg)

3 sets of 30, 10 toes straight, 10 toes out, 10 toes in

Seated Leg Extensions (kg)

40 x 10
60 x 10
80 x 10
90 x 10
90 x 10

Standing Hamstring Curls (kg)

4 sets of 20 x 10

Smith Machine Calf Raises (kg)

60 x 10
80 x 10
100 x 10
100 x 10

Legs were pretty blasted after this. The Inzer belt is breaking in nicely, starting to feel better, and give better support. Also getting easy to get on and off lol. Happy with the last leg day for the year.

Have a good new years everyone. Time to set some new goals for 2013.

[ink81]

Week 4 Deload

OHP (kgs)

40 x 5
50 x 5
60 x 5

Lateral Side Raises (kg)

4 sets of 7.5 x 10

Front Raises (kg)

7.5 x 10
12.5 x 10
12.5 x 10

Seated Shoulder Press Machine (kg)

20 x 10
40 x 10
60 x 10

Calf Raises (kg)

20 x 10
20 x 10
20 x 10

Standing Calf Raises with DB's (kg)

15's x 20
30's x 20
30's x 20

Prob my first week ever in gym where I haven't lifted over 50% of my Max Weight, first time deloading. Feels weird but I'll stick to it.

[ink81]

Deadlift Deload

60 x 5
80 x 5
100 x 5
120 x 3

Wide Grip Pull Up's

4 sets of 5

Back Extensions

4 sets of 10

Lat Pulldowns

20 x 10
30 x 10
40 x 10
50 x 10

So hard to go to the gym and only lift at 50-60% capacity. Hope it's all worth it

[ink81]

Bench Deload

Back out at work now so have to make do with the gym they have at camp here, it's not too bad but doesn't have all the equipment I'd like.

Bench Press (kg)

40 x 10
60 x 10
80 x 10
100 x 10

Standing Cable Fly's (kg)

9 x 10
14 x 10
14 x 10

Machine Incline Bench Press (kg)

40 x 10
50 x 10
60 x 10
60 x 10

DB Fly's (kg each)

7.5 x 10
10 x 10
12.5 x 10
12.5 x 10

Can't remember the last time I did chest and didn't feel full and pumped.

[ink81]

Arms

Bicep Curls DB (kg each)

10 x 10
12.5 x 10
15 x 10
15 x 10

Weighted Dips (kg)

BW x 10
BW x 10
+20 x 10
+20 x 10

Cable Bicep Curls (kg)

20 x 10
30 x 10
30 x 10
30 x 10

Tricep Pushdowns (kg)

20 x 10
30 x 10
50 x 10
50 x 10

Focus DB's (kg each)

7.5 x 10
10 x 10
12.5 x 10

CG Bench Press (kg)

60 x 10
80 x 10
100 x 10

[ink81]

Squat Deload

Squats (kg)

60 x 10
80 x 10
100 x 10

Seated Calf Raises (kg)

40 x 20
80 x 20
80 x 20

Standing HS Curls (kg)

30 x 10
50 x 10
50 x 10

Smith Machine Calf Raises (kg)

60 x 20
80 x 20
100 x 20

Leg Extensions (kg)

30 x 10
50 x 10
70 x 10

[ink81]

OHP

Warm Up Sets (kg)

40 x 5
45 x 5
55 x 5

Work Sets (kg)

65 x 3
75 x 3
82.5 x 5

The final set was a struggle, whole body shakes. Just finished a 13 hr nightshift, drove 2 hours home, scoop of Meso and straight to the gym. Really took it out of me

DB Front Raises (kg each)

10 x 10
15 x 10
17.5 x 10
20 x 10
20 x 10

Side Laterals (kg)

9 x 10
14 x 10
19 x 10
19 x 10

BB Shrugs (kg)

60 x 10
140 x 10
180 x 10
220 x 6

[ink81]

Deadlift

Not a good day today at all. Think I've disrupted the Herniation again on my 1st work set. Trip to the chiro this afternoon and hopefully it's not as bad as I think it is.

Warm Up Sets [kg]

40 x 10
80 x 10
120 x 10

Work Sets (kg)

140 x 3 (3rd one popped something in the lower back so stopped and stretched it out using back extension and foam roller)

Seated Rows (kg)

40 x 10
80 x 10
120 x 10

Back Extensions Hypers (kg)

BW x 10 x 3

Lat Pulldowns (kg)

30 x 10
60 x 10
90 x 10
110 x 10

Praying that the backs OK, doesn't feel like it atm. If it's ****ed, time to turn into a monster Bencher.

[ink81]

Bench Day

Well, had a chiro appointment yesterday for my ruined back. Ice all day, rubbing rapigel into the area. Didn't feel as bad this morning as it did the first time I wrecked it but it's still bad. Bad as in my brother had to help me sit up straight after every set today. Got to the gym, pulled on the Inzer Forever and snapp'd it closed, wore it the whole session, no pain thank god.

Pretty sure my squat/deadlift days are over for the near future anyway. Thinking about reverting back to Spoto's 6 week bench program so started today.

Warm Up Sets (kg)

60 x 10
80 x 10
100 x 5
120 x 5

Work Sets (kg)

140 x 3
160 x 3
160 x 3
160 x 3

The 3 x 3 reps at 160 felt pretty easy, could prob bump it up to 165 next week but i'll prob stick to 162.5

Cable Crossover's (kg)

9 x 10
14 x 10
19 x 10
19 x 10

DB Bench (kg)

20 x 10
30 x 10
40 x 10
47.5 x 10

DB Fly's (kg)

12.5 x 10
15 x 10
17.5 x 10
20 x 10
25 x 10

Seated Machine Bench (kg)

40 x 10
80 x 10
120 x 10
120 x 10

Back home now, popped 3 anti-inflamitory's, Ice pack, and chiro again at 3pm. So angry with myself but i'll get over it.

[Schultzy85]

Nice benching as always. Unlucky about your back mate, hope it comes good soon. Chiros are godsends sometimes...