Lots of Pullups and 5/3/1

[nocalvesnick]

So background im a wildland firefighter ( I realize that cardio is > strength for the job but I still would like to be strong for my own benefit)

Goal is to leanbulk and gain some strength and size while also throwing in cardio (not too worried about cardio at the moment)
-Get better at pullups would like to hit +90 for 5x5 currently did +35 for 13 reps (also do bw too)
-Bring up legs especially and pressing movements to catch up to my deadlifts
-Actually not be weak as hell
-Stay consistent and get enough sleep

Program (subject to change and potentially add more volume)

Bench ( use 5/3/1 percentages) current 1 rm 175
5x10 at 50% 1rm for first month, then 60% month 2, 70% month 3
Incline DB BP 5x10
Pec Deck Fly 5x10
Tricep Pushdown 5x10
Bicep Curls 5x10
Pullups quick reps (not paused) 5 sets

Squat 5/3/1( 1rm 255)
5x10 ' '
Back Extensions 5x10 add weight eventually
Lunges 5x10 each leg
Quad Ext. 5x10
Leg Curl 5x10
Might add in prowlers or farmer carries
Pullups ( Paused) 5 sets
Deadlift 5/3/1 (1rm 350)
' '
back extensions or ghr 5x10
Lunges 5x10 each leg
Leg Curls 5x10
Quad Ext. 5x10
Might add more
(gonna change up order so not hitting deads right after squat)
Wide grip pullups 5 sets

OHP 5/3/1 (1 rm 120)
' '
Rows 5x5 focus on form
Moving Lat Pulldown Machine 5 sets 10
Cable Rows 5x10
Tricep Extensions 5x10
DB Curls 5x10
Weighted pullups 5x5

Will change over time and will add in cardio to some days and weighted stair climbers
May also add in a grip training day just to have an excuse to hit the gym an extra day of the week

[nocalvesnick]

Also if anyone actually looks at this and notices me slacking or not posting neg the **** outta me

[nocalvesnick]

Will Post todays workout a bit later today but yesterdays as follows
BP top set 160x3+ got 7 reps
90x10x5
Incline DB BP 40x10x5
Pullups BW 5x10
Pec Deck 89.5x10x5 easy
Bicep Curls 25x8x5
Tricep Extensions 60lb dropset 2x

[nocalvesnick]

Deadlifts
Top Set 315x4 (felt like I was gonna blackout) need to incorporate quads more?? It basically was 315x4 stiff legged deadlift positive back was neutral but was really odd feelin
185 for 5 sets of 10 (was suppose to do 175 oh well)
Back Extensions BW 5 sets of 10 may add more reps/ decrease rest time or add weight somehow
Pullups: Paused BW Pullups 5 sets of 7 good form was considering 6th set but opted out
Single Leg Quad Extension 50 for 5 sets of 10
* Was suppose to do more hypertrophy work but felt like **** this workout due to running a half marathon 2 days ago with no training the month prior. Overall I'm lucky I ran as well as I did but it was a wakeup call to never do that **** again because it was painful as ****

Might do OHP tomorrow instead of Squats because my legs feel trashed already

[nocalvesnick]

OHP
-Top Set: 110x3 really was difficult feel like I'm gonna stall out already
-65 for 5 sets of 10
-Rows 115 for 5x5 need to focus more on form
-Weighted Pullups +45lbs 4,4,4,4,6
-Machine Lat Pulldown 225 for 5 sets of 9

Was planning on doing more work but gym was crowded and didn't want to wait (everyone was hitting arms at the same time)
I am going to start waking up around 5 just so I don't have to wait

[nocalvesnick]

Squat 190x5, 215x3, 240x3
135 for 5 sets of 10
Back Extension +10 lbs for 5 sets of 10
Lunges skipped because I was lazy
Single leg quad extension 55 for 5 sets of 12
Leg Curl 70 for 5 sets of 10
Paused Pullups 8,8,8,7,7,5

[nocalvesnick]

Deadlift 260x5,300x3, 330x2 (could have gotten 3 but stopped)
185 for 5 sets of 10
skipped rest of workout felt like I was gonna blackout

[nocalvesnick]

Overhead Press 90x5, 100x3, 115x2
60 for 5 sets of 10
Dumbell OHP 40 for 5 sets of 10 (Quite easy need to up next time)
Rows 135 for 5x5
Weighted Pullups(45 lbs) 5,5,5,5,4,4