5/3/1 log

Squat 5/3/1:
warm up stuff
190x3
220x3
245x8 (3+)

Then misc accessory stuff for quads/hammies/core.

Bench 5/3/1:
warm up stuff
140x3
165x3
185x10 (3+) PR

Incline BP:
135x10
135x10
135x8 think I could have hit 10 but wasn't gonna get stuck without a spotter. will get 3x10 next week.

tricep stuff and done

Feel good about this. Felt like **** today probably still a little hung over from buddies birthday saturday. I almost skipped bowling league tonight but went there and to the gym after and still had a good lift

Hey how are you liking 5/3/1? I've been looking into it a bit and am thinking of giving it a shot. Which accessory are you doing? I'm thinking Big But Boring

Did you buy the book or just going off things you see online?

Gonna start actually tracking diet as opposed to eyeballing things. This far into my bulk I want to just maintain (up to 195+ now) and not get sloppy.

Estimate to maintain 3k-3,200 gonna eat 3k for awhile and see what the scale says.

So goals:

Calories = 3,000
Protein = 200g
Fat = 90g
Carbs = 350g

Quote:

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Originally Posted by ugottabjoshinme

Hey how are you liking 5/3/1? I've been looking into it a bit and am thinking of giving it a shot. Which accessory are you doing? I'm thinking Big But Boring

Did you buy the book or just going off things you see online?

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Wow weird timing, I just randomly posted too.

Honestly my opinion on 5/3/1 is that it's not the most ideal program for strength gain BUT it is ideal in terms of flexibility and time spent.

You can have the busiest schedule in the world and still hit just your 5/3/1 portion for the day and be in and out in 15 minutes if need be.

I'm doing accessory work targeting certain weaknesses and also accessory work for the main lifts.

I bought the book and recommend doing so if you are going to do the program.

I am going to continue to run it until I exhaust gains which should be for several more months as I started really light. After that I am 100% doing a program that has me squat at least 2x per week just not sure which one yet. I am a big proponent of following through on any routine and think bouncing around too much hinders progress so even though I don't think this is ideal for strength I do still like it and will still see it through.

DL 5/3/1:
warm ups
230x3
265x3
295x7 (3+)

blah pretty ****** but I'm just not really willing to go too close to failure with deads and felt like going on was pushing it even tho I probably had a few more in me.

welp I've been eating more than I thought lol went a bit over 3k. Daily totals:

3,542 calories
105g fat
217g protein
440g carbs

Def glad I'm going to be tracking this now

missed my workout yesterday because not feeling great. I'm hoping to go today as even tho my throat is still sore I don't feel all that sick. I think it would be a ****** workout but would still like to get it in so I can hit my squat day tomorrow

everyone is sick around me it sucks

Welp felt ****** for 4 days and still a little today but still went and had a decent workout. Not happy with my final OHP set but again kind of expected to be a rep or 2 short.

OHP 5/3/1:
warm up stuff
105x5
115x3
130x4 (1+)

Then did some shrugs, arnolds, core stuff.

Calories 2722
fat 92g
carbs 238
protein 221

^^^ Might add in another 75g of carbs to hit 3k but depends how late im up

Basketball league last night no lifting. Diet:

2600 cals
87g fat
245g carbs
200g protein

Squats 5/3/1:
warm ups
205x5
235x3
260x6 (1+) goal was 6 and got there so happy with that

Did some lunges/leg curls and got out of there.

Diet:
2970 calories
115g fat
175g protein
312g carbs

Bench 5/3/1:
warm ups
155x5
175x3
195x7 (1+) - spotter killed my chances at 8 sigh. I feel like an *** but I guess I have to explain how to spot every time. Still a PR I think
135x10 drop set

Incline Bench:
135x10
135x10
135x11 -> finally completed all sets and even got a bonus rep

Some misc tricep stuff

Next cycle:

OHP:
Week 1: 95x5, 105x5, 120x5+
Week 2: 100x3, 115x3, 130x3+
Week 3: 110x5, 120x3, 135x1+

Squat:
Week 1: 185x5, 215x5, 240x5+
Week 2: 200x3, 225x3, 255x3+
Week 3: 210x5, 240x3, 270x1+

Bench:
Week 1: 135x5, 160x5, 180x5+
Week 2: 150x3, 170x3, 190x3+
Week 3: 160x5, 180x3, 200x1+

Dead Lifts:
Week 1: 225x5, 255x5, 290x5+
Week 2: 240x3, 275x3, 305x3+
Week 3: 255x5, 290x3, 325x1+

Heading to the gym soon to do my last DL workout from this cycle.

DL 5/3/1:
warm ups
245x5
285x3
315x6 (1+) - honestly had 2-3 more here but strangely enough my pec was screaming. was still sore from doing chest literally less than 12 hours before and it showed - lesson learned.

BB Rows:
5 sets of 10 @ 135 - real slow and controlled

Lat Pulldowns:
5 sets of 10 @ 120

Cable crunches 3x10 and that was it.

Off day tomorrow then new cycle starts with OHP on Monday.

Testing my 1RM this week for each main lift don't do this often but want a benchmark moving forward.

Today was strict OHP:
45x8
75x5
95x4
115x3
135x1
155x1
165x0
135x3
135x3
95x10
95x10

then did some accessory stuff and core stuff

Squat tomorrow. No clue what I can get would be thrilled with a 335 squat that's the goal and think it's attainable