Decided to start one of these. I've been running 5/3/1 for a few cycles. I did regular BBB, then the BBB 3 month challenge, also the full body version during a cut. Now I'm doing my own variation similar to BBB with some additions to address weaknesses I have found.
About me: Age - 27, Height - 170cm (5'6"), Weight - 85kg (187lbs)
Current training maxes: Squat - 155kg (342lbs), Deadlift - 190kg (418lbs), Bench - 142.5kg (314lbs), Overhead Press - 95kg (209lbs)
Goals: Increase lifts, maintain weight mostly (don't really want to get too much bigger at this point) and relieve stress in the gym.
I just started a new cycle this week, so I'll just list the last two workouts and go from there. All weights will be in kg because I'm a filthy Kraut.
8/6/2012 - Overhead Press Day - Wave 1
Overhead Press 5/3/1 (TM=95):
WU: 10x40, 5x50
WS: 5x71, 5x76, 6x81
Weighted Chinups:
4xBW+27.5kg, 11xBW+15, 12xBW+5
DB Shoulder Press:
5x10x20
Curls:
3x8x32.5
Cable Rope Face Pulls:
3x8x30
Tricep Cable Pushdowns:
3x10x50
8/7/2012 - Deadlift Day - Wave 1
Deadlift 5/31 (TM=190):
WU: 5x60, 5x100, 1x120
WS: 5x142.5, 5x152.5, 5x161
Front Squat:
5x6x60
Calf Raise:
3x20x160
Leg Curls:
3x10x45
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Thread: Crazy Kraut's Lifting Log
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08-07-2012, 02:06 PM #1
Crazy Kraut's Lifting Log
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08-07-2012, 02:15 PM #2
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08-07-2012, 02:25 PM #3
Getting close to needing a reset, so I've been hitting required reps only on Wave 1 (unless I just feel amazing on a specific day). I usually don't push bench press very much beyond required reps at all anymore, because I want to have more energy for squat days (my squat is weak-as-fuark).
Squat is my weakest lift unfortunately. Probably because I never did it until a couple years ago. Same with deadlift.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-07-2012, 02:39 PM #4
- Join Date: Oct 2011
- Location: Indiana, United States
- Age: 34
- Posts: 68
- Rep Power: 161
Same here. I always wanted to improve my bench and other upper body lifts, but never my deadlift or squats. I never used any real weight for either up until a year ago. Deadlifts has increased dramatically, but I'm still not confident while squatting. I've done 405 x 3 using a box just above parallel, but never used anything more than 315 for ATG. Have you had any injuries?
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08-07-2012, 03:01 PM #5
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08-09-2012, 11:18 AM #6
8/9/2012 - Bench Day - Wave 1
Bench 5/3/1 (TM=145):
WU: 10x60, 5x80
WS: 5x108.5, 5x116, 8x123.5
Pendlay Row:
5x60,70,75,80,85
Dips:
3x10xBW
Pullups:
3x10xBW
Curls:
3x8x32.5
Face Pulls:
3x8x30
Tricep Pushdowns:
3x10x50
L-Raise:
3x8x10
Notes: Overall a good workout. Squats tomorrow. It's gonna be a hell ride.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-09-2012, 11:21 AM #7
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08-10-2012, 09:31 AM #8
8/10/2012 - Squat Day - Wave 1
Squat 5/3/1 (TM=160):
WU: 5x60, 5x80, 1x100
WD: 5x120, 5x127.5, 7x136
Romanian Deadlift:
5x6x80
Hang Pull:
3x5x60
Calf Raise:
3x15x100
Notes: Good workout. I wasn't really expecting to get any extra reps on squat today, so I was happy about that. Maybe I can push it to 180kg by the end of the year.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-13-2012, 09:13 AM #9
Good to have you, brah.
8/13/2012 - Overhead Press Day - Wave 2
Overhead Press 5/3/1 (TM=95):
WU: 10x40, 5x50
WS: 3x76, 3x81, 5x86
Weighted Chinups (Done RPT style.):
WU: 2x10xBW (Did these between the OHP sets.)
WS: 6xBW+27.5, 12xBW+15, 13xBW+5
DB Shoulder Press:
5x10x20
Curls:
3x9x32.5
Face Pulls:
3x9x30
Tricep Pushdown:
3x8x55
Notes: Slowly noticing the lack of calories because I'm easing into a cut right now, gonna deload after this cycle for sure.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-14-2012, 08:46 AM #10
8/14/2012 - Deadlift Day - Wave 2
Deadlift 5/3/1 (TM=190):
WU: 5x60, 5x100, 1x140
WS: 3x152.5, 3x161, 5x171
Front Squat:
5x7x60
Calf Raise:
3x20x160
Leg Curls:
3x8x50
Notes: Good workout. Last time I did 171 on deadlift, it was a Wave 3 and I got 4 reps, so I'm happy with the extra rep. Getting more used to the clean grip on the front squats, I still have to concentrate on keeping my elbows up and feel a good stretch keeping the bar in the rack position.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-14-2012, 12:58 PM #11
Looking forward to the log, great lifts. Keep it coming!
Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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08-16-2012, 09:10 AM #12
8/16/2012 - Bench Day - Wave 2
Bench 5/3/1 (TM=145):
WU: 5x60, 5x80
WS: 3x116, 3x123.5, 4x131
Pendlay Row:
5x65,70,75,80,85
Dips:
3x10
Pullups:
5x10
Curls:
3x9x32.5
Face Pulls:
3x9x30
Tricep Pushdown:
3x8x55
L-Raise:
3x9x10
Notes: I was by myself at the gym today, so I didn't push it hard on bench without a spotter. Hopefully that carries over to my squat workout tomorrow, where I would be very happy with 4 reps.Last edited by ktj4l; 08-17-2012 at 08:13 AM.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-16-2012, 09:47 AM #13
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08-16-2012, 11:42 AM #14
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08-17-2012, 08:18 AM #15
8/17/2012 - Squat Day - Wave 2
Squat 5/3/1 (TM=160):
WU: 10x60, 5x80, 1x100
WS: 3x123.5, 3x136, 5x143.5
RDL:
5x7x80
Hang Pull:
3x5x60
BB Standing Calf Raise:
3x15x100
Notes: Good workout. I would've been happy with 3 reps on the final set of squats today, but got 5. I threw 10g of maltodextrin in my pre-workout coffee today, maybe that helped haha. Wave 3 next week and then I'm gonna do a deload this cycle.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-20-2012, 10:51 AM #16
8/20/2012 - OHP Day - Wave 3
OHP 5/3/1 (TM=95):
WU: 5x40, 5x50, 2x60
WS: 5x71, 3x81, 3x90
Chins:
3x10xBW, 4xBW+30, 9xBW+20, 11xBW+10
DB Shoulder Press:
5x10x20
Curls:
3x10x32.5
Face Pulls:
3x10x30
Tricep Pushdown:
3x9x55
Notes: Good workout, even though it was 96 degrees today and my gym doesn't have A/C. Such is life in Germany, haha. I'm happy with 3 reps. Got the 4th rep halfway up, but it wasn't happening today. Deadlift day tomorrow with 4 plates should be fun. I hope it rains tonight and cools down a bit at least.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-21-2012, 02:39 AM #17
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08-21-2012, 02:51 AM #18
Yeah, I looked into PHAT as well before deciding to go with 5/3/1. I like the setup a little more, but both are great programs in my opinion. Already got some good ideas from Anthony too, glad I started a log and started reading others'. Good luck with whatever program you choose and start a log if you have the time. I'll subscribe for sure.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-21-2012, 04:43 AM #19
Nice log man, your a strong dude. Also its in kg
Similar set-up to what I'm running.Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover
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08-21-2012, 07:26 AM #20
8/21/2012 - Deadlift Day - Wave 3
Deadlift 5/3/1 (TM=190kg):
WU: 5x60kg, 5x100kg, 1x120kg
WS: 5x142.5kg, 3x161kg, 2x181kg
Front Squat:
5x8x60kg
Machine Calf Raise:
3x20x160kg
Leg Curls:
3x9x50kg
Notes: Not too happy with two reps, but I've never pulled four plates for more than a rep, so I guess I should be content (for now). It was hot with high humidity today, so my grip started slipping. I wish my gym allowed chalk. I might have to find some alternative grip enhancer or use straps. Still working on getting my hook grip to be okay with heavier weights. I can use it for up to 100kg right now. On a positive note: I'm getting more and more comfortable with the front squats (and more specifically the clean grip).Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-21-2012, 07:28 AM #21
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08-21-2012, 09:04 AM #22
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08-21-2012, 09:33 AM #23
I've only been to Düsseldorf once for a short visit. I live in a small town about an hour out of Frankfurt (20mins to Mannheim, 40mins to Heidelberg, if you've heard of those cities before).
I'll see if I can get by with liquid chalk, hopefully the owner of my gym won't have a heart attack over it. Hopefully it won't be this hot next time I'm doing heavy deads. That's really the only time I have a real issue with my grip.
Thanks for the advice.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-21-2012, 12:22 PM #24
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08-21-2012, 12:31 PM #25
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08-21-2012, 02:33 PM #26
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08-22-2012, 02:39 AM #27
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
Ok, I have been thinking a lot. I have one and a half week to go with my current work cycle which happens to be Steven Shaws Power Muscle Burn 5-day split. So when I compared it with PHAT I saw similarities, which isn't a bad thing itself, Shaws split and PHAT are really good regimes, but I want to do something different and Anthonys and your workout logs are, as said before, inspirational. ( yes, I'm a gullible person ) So I decided to jump on the 5/3/1 -train too. Just one stupid question. I have this obsession of outdoor running and biking which variation of 5/3/1 will suite me best, are there any considerations to do?
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08-22-2012, 03:50 AM #28
How extensive is the obsession? How many miles of biking and how many miles of running are we talking? Also what is your main goal (i.e. fat loss, muscle gain, strength gain, etc.) right now? If you can do a 5-day split and make gains with whatever the rest of what you're doing is, then I'm sure you can run the BBB template. That's probably most popular for people looking to gain strength and size simultaneously. If your primary concern is gaining muscle mass, you can always opt for the bodybuilding template.
If the biking and running is a lot, then you could also look into some of the 3-day-per-week, full body templates. You can even lift only twice per week (i.e. Mon: Deadlift and OHP + Assistance; Thur: Squat and Bench + Assistance). When I still played American football (practice 2-3 times per week + a game), I usually only lifted twice per week and still made decent progress on my lifts. Obviously muscle mass gains won't be optimal with a ton of cardio, but I wouldn't cut out an activity I enjoy a lot just because I also want to gain muscle. I think most sports short of marathon running or power walking 50km can be done while still maintaining some muscle mass.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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08-22-2012, 03:59 AM #29
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08-22-2012, 04:11 AM #30
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2432
Ok, my current outdoor running session are currently (appr.)
day 1. 2,5-3 km fast intervals- gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 2. 4-7 km steady pace - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 3. 4 km fast intervals (threadmill) - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 4. 4-7 km steady pace - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 5. 2,5-3 km fast intervals - gymsession 1-1,5 hr - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 6 restday
day 7 4-7 km steady pace - gymsession 1-1,5 hr
and I plan to change a bit ( however, the biking sessions are mandatory, I refuse to take car or bus to work.)
day 1. 20 min easy joggin- gymsession 5/3/1 - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 2.20 min easy joggin - gymsession 5/3/1r - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 3. 7 -10 km running session with an interval session involved, few core excerises - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 4.20 min easy joggin - gymsession 5/3/1r - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 5. 20 min easy joggin - gymsession 5/3/1r - biking back and forth work on hybrid bike 50 mins ( 19 km)
day 6 restday
day 7 swimming 500 - 1000 m
Not too busy scheme?
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