Well boys, I'm start this new log to try and keep organized and post some good stuff again. I slacked off due to school over the past few months but I am gona try to give a solid review of this little stack and of 5-3-1 as a program it self. I will probably keep this log going for as long as I do 5-3-1. I just finished my first cycle and really like the structure, pace, and volume of the workouts. I just started my erase and DAA on friday, using 1 bottle of original erase, and 1 bottle DAA from SNS. It's like 3g a day for 45 days. Dosing my erase 2 caps on off days, 3 on workouts days. 1 in the AM, 1/2 before workout/afternoon. Should stretch my erase out to about 5 weeks. I might hit 5 caps of DAA instead of 4, well see.
Anyways I am liking 5-3-1, to give a quick recap of last cycle:
I have been doing triumvirate, with an added 3 sets for body parts I felt weren't gettin hit enough. Like tris on chest day, and another day of core, etc. I am going start adding some other stuff like big but boring, etc.
Standing shoulder press max - 150, so working max was 135. So that will be 140 for this cycle. I was 5 repping my "1" on the last week.
Deadlift max - 500, working max 450. I hit 430x7 last week. 460 this cycle.
Bench Press max - 300, working max 270, hit 255 for 5 with a light spot last week. New max will be 275.
Squat max - 405, working max 365. I hit my 330x4 (super deep though) with a small spot last week. Squats are the exercise that I feel 5-3-1 is really pushing me on. Next max will be 370.
I switched up the order a little, I do Bench Monday, Deads Tuesday, Rest day Wednesday, OH shoulder press Thursday, and Squats Friday.
Currently, I am weighing in around 182-183 with sneaks shorts and shirt +phone. That's how I weigh everyday, because I can't/am too lazy to strip down in my gym. Bf is probably around 10%. I'm 5 9 w/ no shoes. 19. I have been strength training since 16. Yes I'm a young gun.
I also do sprint training for HITT, but weather is killing me lately here in central PA. I was a sprinter in HS track.
Diet follows a really lose protocol, but I am changing it up right now, and going to try and make my own version of CBL. I like my diet now, even though I am stuck with crappy campus food. I am going to try and hit 50-60 g carbs max between breakfast and lunch, and eat protein/fat the rest of the time. Hit my carbs/proteins heavy at supper after my workouts. Keep low carb all day on off days... I don't want to cut that much fat honestly.
Here is today's workout: W1D1C2 (Week1Day1Cycle2) Chest Bodyweight-182.5
BB Bench - 135x10 Warm up, 180x5, 205x5, 235x7 205x10,10,8 185x8,10
Bench Over BB Rows - 185x10,12,12,16,7(Slow)
Curl 135x1
Tri pushdown w/ rope, super setted w/ cable kickbacks.
Rope-8x12,15
Kickback-2x7,7+1x5
Hit some quick situps and leg lifts, and stretched out.
I wasn't overly pleased with my bench, just felt out of it and weak today. Not a terrible workout but no big PRs or anything. I think I pushed my initial sets too fast. Ended up with a nice workout, back felt fantastic since it has had a lot of recovery time lately, with no strictly back days.
By the way I use Condense as my preworkout, love it. I also have leucine I take intra if I am fasted, or with my shake afterwords. I just go with basic whey, like GNCs basic crap.
Deads tomorrow. I am itching to try a new max In week 3. My previous max was 525 over a year ago, before a non-lifting related back injury. Currently it's 500. I am thinking about shooting for 550... I would like to compete in local strongman competitions someday. I was on my way to training for one before I injured my back as mentioned. I am just now getting back close to 100% my old self, so we will see. I have a few years to continue to develop and grow, but I am sure the experience as a young gun wouldn't hurt.
Get in this you MF'ers
Anyways I am liking 5-3-1, to give a quick recap of last cycle:
I have been doing triumvirate, with an added 3 sets for body parts I felt weren't gettin hit enough. Like tris on chest day, and another day of core, etc. I am going start adding some other stuff like big but boring, etc.
Standing shoulder press max - 150, so working max was 135. So that will be 140 for this cycle. I was 5 repping my "1" on the last week.
Deadlift max - 500, working max 450. I hit 430x7 last week. 460 this cycle.
Bench Press max - 300, working max 270, hit 255 for 5 with a light spot last week. New max will be 275.
Squat max - 405, working max 365. I hit my 330x4 (super deep though) with a small spot last week. Squats are the exercise that I feel 5-3-1 is really pushing me on. Next max will be 370.
I switched up the order a little, I do Bench Monday, Deads Tuesday, Rest day Wednesday, OH shoulder press Thursday, and Squats Friday.
Currently, I am weighing in around 182-183 with sneaks shorts and shirt +phone. That's how I weigh everyday, because I can't/am too lazy to strip down in my gym. Bf is probably around 10%. I'm 5 9 w/ no shoes. 19. I have been strength training since 16. Yes I'm a young gun.
I also do sprint training for HITT, but weather is killing me lately here in central PA. I was a sprinter in HS track.
Diet follows a really lose protocol, but I am changing it up right now, and going to try and make my own version of CBL. I like my diet now, even though I am stuck with crappy campus food. I am going to try and hit 50-60 g carbs max between breakfast and lunch, and eat protein/fat the rest of the time. Hit my carbs/proteins heavy at supper after my workouts. Keep low carb all day on off days... I don't want to cut that much fat honestly.
Here is today's workout: W1D1C2 (Week1Day1Cycle2) Chest Bodyweight-182.5
BB Bench - 135x10 Warm up, 180x5, 205x5, 235x7 205x10,10,8 185x8,10
Bench Over BB Rows - 185x10,12,12,16,7(Slow)
Curl 135x1
Tri pushdown w/ rope, super setted w/ cable kickbacks.
Rope-8x12,15
Kickback-2x7,7+1x5
Hit some quick situps and leg lifts, and stretched out.
I wasn't overly pleased with my bench, just felt out of it and weak today. Not a terrible workout but no big PRs or anything. I think I pushed my initial sets too fast. Ended up with a nice workout, back felt fantastic since it has had a lot of recovery time lately, with no strictly back days.
By the way I use Condense as my preworkout, love it. I also have leucine I take intra if I am fasted, or with my shake afterwords. I just go with basic whey, like GNCs basic crap.
Deads tomorrow. I am itching to try a new max In week 3. My previous max was 525 over a year ago, before a non-lifting related back injury. Currently it's 500. I am thinking about shooting for 550... I would like to compete in local strongman competitions someday. I was on my way to training for one before I injured my back as mentioned. I am just now getting back close to 100% my old self, so we will see. I have a few years to continue to develop and grow, but I am sure the experience as a young gun wouldn't hurt.
Get in this you MF'ers