This will be my first log and my first time doing 5/3/1. I plan on logging the first cycle of it, then ill see from there.
I have been lifting serious for 2-3 years. I began at 160 and got up to 210 last spring, since then I have cut down to 198-202. I have done your typical bodybuilding splits since I began but I have always focused on my compound lifts with low reps. I recently did Layne Nortons PHAT routine and enjoyed the volume of it but its tiresome.
Now I'm at the point of wanting to push my limits and reach my goals in regards to strength. That's what matters most to me, and 5/3/1 will be perfect for that. My goals for the near future with this program will be to get my squat and deadlift past 500 and to make better gains with bench and ohp, which have always lagged. Oh, and to get huge.
I will begin with 3200 calories and will adjust as needed and will increase throughout the duration of the program. I eat your typical bodybuilder foods and am religious about tracking calories. I'll post my calories and macro ratio at the end of the day if anyone has anything to comment about it.
I chose the periodization bible for my accessory template as opposed to BBB, but I may shift to that at some point. I intend to do 2 on 1 off and so on.
I know there's a ton of 5/3/1 logs, but I appreciate everybody who subs and gives me their $0.02
I'm looking for advice on the program itself, diet, what I'm doing wrong/right, ect.
25 years old
Only lifting equipment I use is chalk and liquid grip (chalk preferred) I have knee wraps but have only worn them when working close to my 1RM. I'll wear wrist wraps when benching. I don't feel the need for a belt yet, but I've always found it comfortable with OHP.
Supplements will be left out of the log. I'm looking for training tips. If a supplement is on sale, I buy it-simple as that.
Day 1/Cycle 1/Week 1
One Arm Standing DB press:
^Those suck lol..I never did those until I read his book.
Neutral Grip Pull-ups:
^I used to be able to do weighted pull-ups so I'd like to get back to that again. I'll most likely do some type of pull-up for the upper back movement for the first few weeks unless you recommend I vary it.
Overhead cable extension (rope attachment)
Stair sprints for a few minutes after workout
Carb 331/Pro 278/Fat 92
...ok so maybe I ate over 3200kCal, I was hungry haha
Pictures will come.