TNlifting
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Whats up fellas? I finally decided to start a training log to help keep me more accountable and dedicated to my workouts. This will be my first log of any kind, so feel free to let me know any pointers I could add to this.
First a little background on me:
21 years old, been training on and off for about four years now, but seriously for only about the last year. I'm 5'6" around 155 (I will do an accurate weigh in tomorrow morning), and about 14-15% bodyfat. My goal for this log is to work on furthering my strength foundation. Throughout my training experience, I have managed to make some decent gains compared to where I started at, but I have been kinda lazy about my diet and did random workouts I read in magazines for way too long when I first started. I never really built a solid foundation of strength that I feel is a critical aspect of training, especially for those who are newer to the weight game. As a result, my big 3 are super weak compared to what I feel they should be and I really want to work on improving them.
Training
I decided to do Wendler's Boring But Big variation of 5/3/1 because ive read some really good feedback on it and I feel like it is simple enough that it will be easy to stick to, yet still produce good gains. I will be training 4 days per week, each day dedicated to one of the 4 main lifts. It utilizes the 5/3/1 progression on the main lifts and then 5 sets of 10 for assistance work. You are supposed to pick 2 compound assistance exercises per workout. So for bench day, my assistance lifts are overhead press and and dumbbell rows. For squat day, they will be front squats or leg press and abs. For overhead press day, they will be bench and lat pulldowns. And for deadlift day, they will be leg curls or glute ham raises and abs. I probably didnt explain that well at all, but hopefully it makes more since once you see it written out.
Diet:
I will be eating right around or slightly above maintenance (2600 cals for me) to help keep my weight as lean as possible since I put on a little more fat than I intended over the holidays. Carbs will be coming from white and brown rice, oats, beans, sweet potatoes, and occasionally some whole wheat pasta and such. Proteins are the usual. Lots of poultry, eggs, whey, occasionally fish and beef. Fats will be coming from peanut butter, my meats, and olive and coconut oil.
Supplements I will be using
Multi, whey, V1TALITY, occasional preworkout. Nothing fancy at all here.
Today was my very first workout with this program. So here it is:
Week 1: Bench Day
The weights I will be using will be calculated from my 3RM which is 175 for bench. Realistically, it is probably a little higher, but I decided to go on the lighter side since this is my very first cycle ever with this routine. The weights for my overhead press here are about 50% of what I will be using for my working sets on my overhead press day. I just picked moderate weights for the back exercises.
Flat Bench
Warm up
115x5 reps
130x5 reps
150x6 reps
Overhead Press
Warm up
65x10
65x10
65x8
55x10
45x10
I used very strict form here since the assistance work is supposed to be lighter. And holy chit the burn I felt in my shoulders was intense! First time I have done that much volume on overhead presses. I couldnt even complete my third set so I dropped the weight down for my last two sets.
DB rows
35x10
35x10
35x10
Neutral Grip Cable Rows
70x10
85x10
I decided to split my back assistance work between both dumbbell rows and the cable rows because I feel like it will give me more well rounded back development since for me DB rows hit my lats hard and the cable rows hit my mid back hard. Combined, it is still 5 sets of 10 which is what the program calls for, so I think it will work well.
Overall, it was a really good workout. Thats all I have for now. Sorry if I went into too much detail, but I wanted to make sure I was nice and thorough for whenever I read back through this later. I'm off to go eat now. Please feel free to give me any comments or pointers you may have and thanks for reading!
First a little background on me:
21 years old, been training on and off for about four years now, but seriously for only about the last year. I'm 5'6" around 155 (I will do an accurate weigh in tomorrow morning), and about 14-15% bodyfat. My goal for this log is to work on furthering my strength foundation. Throughout my training experience, I have managed to make some decent gains compared to where I started at, but I have been kinda lazy about my diet and did random workouts I read in magazines for way too long when I first started. I never really built a solid foundation of strength that I feel is a critical aspect of training, especially for those who are newer to the weight game. As a result, my big 3 are super weak compared to what I feel they should be and I really want to work on improving them.
Training
I decided to do Wendler's Boring But Big variation of 5/3/1 because ive read some really good feedback on it and I feel like it is simple enough that it will be easy to stick to, yet still produce good gains. I will be training 4 days per week, each day dedicated to one of the 4 main lifts. It utilizes the 5/3/1 progression on the main lifts and then 5 sets of 10 for assistance work. You are supposed to pick 2 compound assistance exercises per workout. So for bench day, my assistance lifts are overhead press and and dumbbell rows. For squat day, they will be front squats or leg press and abs. For overhead press day, they will be bench and lat pulldowns. And for deadlift day, they will be leg curls or glute ham raises and abs. I probably didnt explain that well at all, but hopefully it makes more since once you see it written out.
Diet:
I will be eating right around or slightly above maintenance (2600 cals for me) to help keep my weight as lean as possible since I put on a little more fat than I intended over the holidays. Carbs will be coming from white and brown rice, oats, beans, sweet potatoes, and occasionally some whole wheat pasta and such. Proteins are the usual. Lots of poultry, eggs, whey, occasionally fish and beef. Fats will be coming from peanut butter, my meats, and olive and coconut oil.
Supplements I will be using
Multi, whey, V1TALITY, occasional preworkout. Nothing fancy at all here.
Today was my very first workout with this program. So here it is:
Week 1: Bench Day
The weights I will be using will be calculated from my 3RM which is 175 for bench. Realistically, it is probably a little higher, but I decided to go on the lighter side since this is my very first cycle ever with this routine. The weights for my overhead press here are about 50% of what I will be using for my working sets on my overhead press day. I just picked moderate weights for the back exercises.
Flat Bench
Warm up
115x5 reps
130x5 reps
150x6 reps
Overhead Press
Warm up
65x10
65x10
65x8
55x10
45x10
I used very strict form here since the assistance work is supposed to be lighter. And holy chit the burn I felt in my shoulders was intense! First time I have done that much volume on overhead presses. I couldnt even complete my third set so I dropped the weight down for my last two sets.
DB rows
35x10
35x10
35x10
Neutral Grip Cable Rows
70x10
85x10
I decided to split my back assistance work between both dumbbell rows and the cable rows because I feel like it will give me more well rounded back development since for me DB rows hit my lats hard and the cable rows hit my mid back hard. Combined, it is still 5 sets of 10 which is what the program calls for, so I think it will work well.
Overall, it was a really good workout. Thats all I have for now. Sorry if I went into too much detail, but I wanted to make sure I was nice and thorough for whenever I read back through this later. I'm off to go eat now. Please feel free to give me any comments or pointers you may have and thanks for reading!
)
