Geting Big and Strong with 5/3/1

[rockme]

Decided to restart my log with a fresh one devoted to my experiences with 5/3/1.

16JAN13
MICROCYCLE 1, WEEK 1, DAY 1

STANDING MILITARY PRESS
SET 1: 50X5
SET 2: 65X5
SET 3: 75X3
SET 4: 80X5
SET 5: 95X5
SET 6: 105X10...MAX 139 PR
*I SUPERSET EVERY SET WITH TWO REPS OF CHINS ON PARALLEL GRIP BARS. TOTAL CHINS: 12. ~3 MIN REST BETWEEN SUPERSETS

STANDING UNILATERAL DUMBBELL PRESS
SET 1: 25X15
SET 2: 25X15
SET 3: 30X12
SET 4: 30X12
SET 5: 30X12
*I SUPERSET EVERY SET WITH 2 REPS OF PULLUPS (TRADITIONAL GRIP). TOTAL PULLUPS: 10. ~ 2 MIN REST BETWEEN SETS

DUMBBELL ROW
SET 1: 50X15
SET 2: 50X15
SET 3: 50X15
SET 4: 50X15
SET 5: 55X10

TRICEP PRESSDOWN (ROPE)
SET 1: 30X15
SET 2: 30X15
SET 3: 20X15
SET 4: 20X15
SET 5: 20X15
*~ 1 MIN REST BETWEEN SETS, WHICH IS NOT ENOUGH. JUST TAKE THE FULL TWO MIN AND EXECUTE PROPER RANGE OF MOTION.

CARDIO: 22 MIN, 2.10 MILES, 5-7 MPH
TOTAL CHINS/PULLUPS FOR THE DAY: 22
TOTAL CHINS/PULLUPS FOR THE WEEK: 22

[rockme]

17JAN13
OFF

I took that last set on SMP to absolute failure. Probably not a good idea, as my body and CNS feel off today. I know Wendler does not advocate taking even the last set to failure, but rather to have something left in the tank. I will abide by his suggestions.

I plan to superset all four of the big lifts and all pressing movements with chins and or pullups. I would like to get strong and efficient at bodyweight pullups, so I am doing multiple sets throughout the workout with very low reps. I can usually crank out 6-8 pullups with picture perfect form, but I quickly fade on proceeding sets. I will tally all pullups by workout and for the week. I want to see these numbers rise with the big 4 lifts.

Macros are geared toward a slow bulk. ~3085 kcal, determined from a maintenance intake of 2800 kcal at a bodyweight of 165. I plan on bumping this every 2-4 weeks by another 250 kcal until I feel appropriate. Going with a 40/30/30 approach. 310 carb/230 pro/105 fat. Time to get big and strong (again)!