5-3-1 Hypertrophy template log - Strength Training with a focus on Hypertrophy and Conditioning (basically, recomp while gaining strength)
I changed the title. Not going with Big But Boring, but instead doing the Hypertrophy template modified to my own needs and available equipment.
So this is my first ever log I've done anywhere... Figured since I've gotten more serious lately I may as well log everything to keep myself motivated and share as I go. Going to keep this as detailed as I can.
I've gotta say first, I'm a fairly big guy, but my lifts aren't as strong as I'd like them to be, and I'm not as conditioned as I'd like to be. That's why I'm doing 5/3/1 after 1 month of intense SS (Ripptoes program), but adding in high volume assistance work and some cardio/conditioning work, ramped up over time. I'll be trying to keep the conditioning interesting and switch between aerobic and anaerobic. Fasted morning sprint work when I can, and heavy prowler sprints after workouts depending on how much gas is in the tank. Usually I won't use the 'no gas in the tank' excuse though, and just push myself.
Previous & Current Sports (before lifting, etc)
So just a little background here. Always been really competitive, born into a competitive sports family (on both sides), so I've always been taught to push as far as I can from an early age.
Ski Racing (come from an olympic family, 2 relatives were placed in top 5 in GS, one is gold medal winner)
Snowboarding - been doing it since I was 13, basically - when it first started, I raced, coached, but stuck to mainly freestyle/park riding. This was and still is my passion.
Skateboarding - haven't in ages, used to for years into college
Football - played in Junior High but it was banned at my HS =( thus, the end of this
Hockey - daily road hockey in the winter growing up, grandfather is a Stanley cup winner x2
Basketball - stopped in HS for some reason, my big bro is a college bball coach, I coulda had a great chance here I guess, but my heart wasn't into it.
Tennis - have played for years, since I was a kid, still play now
Golf - once in a while
Stats:
Age: 33
Height: 6'2"
Weight: 235 pnds
BF%: 16-18%
Longterm Goals:
220 pnds
10% BF or less
Strong as f^ck
Conditioned like whoa
Been lifting on and off for 5 years now, but never kept up with my strength work. Did a lot of variation and volume, and a lot of HST training, but not very strict to the program. In fact, I never really followed any specific program until recently, now it's time to get serious and cause some real damage.
Current Supps:
Millenium Sports Technologies
MVP/ZMK
Athlytes
Cordygen Ultra V02
RPG
-
Nutraplanet NA-RALA
Grapeseed extract
Xtend
Animal Flex (probably the most cost efficient broad-range joint supplement I could find)
Isopure whey
Avant Sports SuperCarb
TD Magnesium Oil
-
Extras / General Health:
Jarrow SAMe (800mg daily)
Methyl-folate (800mcg daily)
Vitamin D (24000iu / 12000iu daily - raising my levels currently then switching to 12000iu)
Zinc Picolinate (as needed)
P5P - (50mg daily)
I'll revisit this later in case I'm missing anything.
Yesterday was my first day of 5-3-1. Will post up my log and plan later and am always looking for feedback. Still trying to figure out the best assistance lifts, but this will likely change overtime. Keep in mind, I'm starting lighter on my lifts - to address any weaknesses and just following Wendler's advice. Some of the assistance lifts that I'm choosing are new to me too... so the ego has been left at the door on this log. This will be all about motivation and progression, while focusing on functional strength and keeping some size while working on weak points in my physique. Sounds like a lot, cos it is lol.. but those are my goals.
BTW: I train at a gym that uses only free weights. Barbells, kettlebells, dumbbells, prowler, sled, tires, bands, chains - and the best thing - PLENTY OF CHALK. All oldschool here. All barbell work is with bumper plates, so training till failure ain't no big thang here. The gym is made for lifting some heavy ass weight. Most assistance lifts will be compound moves. Rarely any isolation, but maaybe one or two per session if I feel I need it.
I changed the title. Not going with Big But Boring, but instead doing the Hypertrophy template modified to my own needs and available equipment.
So this is my first ever log I've done anywhere... Figured since I've gotten more serious lately I may as well log everything to keep myself motivated and share as I go. Going to keep this as detailed as I can.
I've gotta say first, I'm a fairly big guy, but my lifts aren't as strong as I'd like them to be, and I'm not as conditioned as I'd like to be. That's why I'm doing 5/3/1 after 1 month of intense SS (Ripptoes program), but adding in high volume assistance work and some cardio/conditioning work, ramped up over time. I'll be trying to keep the conditioning interesting and switch between aerobic and anaerobic. Fasted morning sprint work when I can, and heavy prowler sprints after workouts depending on how much gas is in the tank. Usually I won't use the 'no gas in the tank' excuse though, and just push myself.
Previous & Current Sports (before lifting, etc)
So just a little background here. Always been really competitive, born into a competitive sports family (on both sides), so I've always been taught to push as far as I can from an early age.
Ski Racing (come from an olympic family, 2 relatives were placed in top 5 in GS, one is gold medal winner)
Snowboarding - been doing it since I was 13, basically - when it first started, I raced, coached, but stuck to mainly freestyle/park riding. This was and still is my passion.
Skateboarding - haven't in ages, used to for years into college
Football - played in Junior High but it was banned at my HS =( thus, the end of this
Hockey - daily road hockey in the winter growing up, grandfather is a Stanley cup winner x2
Basketball - stopped in HS for some reason, my big bro is a college bball coach, I coulda had a great chance here I guess, but my heart wasn't into it.
Tennis - have played for years, since I was a kid, still play now
Golf - once in a while
Stats:
Age: 33
Height: 6'2"
Weight: 235 pnds
BF%: 16-18%
Longterm Goals:
220 pnds
10% BF or less
Strong as f^ck
Conditioned like whoa
Been lifting on and off for 5 years now, but never kept up with my strength work. Did a lot of variation and volume, and a lot of HST training, but not very strict to the program. In fact, I never really followed any specific program until recently, now it's time to get serious and cause some real damage.
Current Supps:
Millenium Sports Technologies
MVP/ZMK
Athlytes
Cordygen Ultra V02
RPG
-
Nutraplanet NA-RALA
Grapeseed extract
Xtend
Animal Flex (probably the most cost efficient broad-range joint supplement I could find)
Isopure whey
Avant Sports SuperCarb
TD Magnesium Oil
-
Extras / General Health:
Jarrow SAMe (800mg daily)
Methyl-folate (800mcg daily)
Vitamin D (24000iu / 12000iu daily - raising my levels currently then switching to 12000iu)
Zinc Picolinate (as needed)
P5P - (50mg daily)
I'll revisit this later in case I'm missing anything.
Yesterday was my first day of 5-3-1. Will post up my log and plan later and am always looking for feedback. Still trying to figure out the best assistance lifts, but this will likely change overtime. Keep in mind, I'm starting lighter on my lifts - to address any weaknesses and just following Wendler's advice. Some of the assistance lifts that I'm choosing are new to me too... so the ego has been left at the door on this log. This will be all about motivation and progression, while focusing on functional strength and keeping some size while working on weak points in my physique. Sounds like a lot, cos it is lol.. but those are my goals.
BTW: I train at a gym that uses only free weights. Barbells, kettlebells, dumbbells, prowler, sled, tires, bands, chains - and the best thing - PLENTY OF CHALK. All oldschool here. All barbell work is with bumper plates, so training till failure ain't no big thang here. The gym is made for lifting some heavy ass weight. Most assistance lifts will be compound moves. Rarely any isolation, but maaybe one or two per session if I feel I need it.