Full Throttle v. 5/3/1

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  1. Creator

    Creator The Creator Has a Master Plan

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    I've been stalled out for months. I fucked up my back, I got sick, I'm a pussy, etc. Whatever the case may be, nothing has been happening. I've been on the same 4 day split for a year. I finally took some fucking action. Read through 5/3/1 twice over and worked out my plan.

    GOALS: There's probably 10lbs of fat on me that I want to lose / convert into muscle. I think I can do that by June. I'll then maintain / lean out through the summer and bulk in October.

    5'11 180lbs

    2/17/10 - Week 1 Day 1
    MILITARY (Note - I'd never done militarys before. I estimated my 90% max at 90lbs)

    Pre work out: 5 minutes medium cardio. 5 minutes stretching. NOTE: No pre work out stims. First time NOT taking them in probably 3 months.

    Military:
    45 x 5
    65 x 5
    85 x 5
    95 x 7

    Dips:
    1 x 20
    1 x 15
    1 x 9
    (Holy shit, doing that many dips is awesome in a hurt way)

    Shrugs:
    65 x 8
    65 x 18
    65 x 20

    I'm not sure if that's enough assistance work or not. I had to resist the urge to go up even further on the military press, but I'm going to stick to this the right way.
     
    Last edited: Feb 23, 2010
  2. Creator

    Creator The Creator Has a Master Plan

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    2/19/10 - Week 1 Day 2 - DEADS

    5 minute medium level cardio
    5 minute stretching
    Back extensions - 3 reps of 5lbx8

    Deads
    155 x 5
    175 x 5
    195 x 8 (PR for 5/3/1)

    DBRow
    45 x 12
    45 x 20
    45 x 20

    Good Mornings (Never done these before)
    45 x 8
    65 x 8
    75 x 8

    Great workout. I'm still dead from it.

    Jack3d came in the mail so I took 2 scoops of that and I'm taking 5g of creatine a day along with normal BCAAs, fish oil, whey and 2500ml water
     
  3. Creator

    Creator The Creator Has a Master Plan

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    2/20/10 Week 1 Day 3 - BENCH

    6 minutes medium+ Carido
    5 minute stretching
    Weighted abs

    Decline Press
    95 x 10
    115 x 10
    135 x 10

    Bench
    110 x 5
    135 x 5
    155 x 8 (5/3/1 PR)

    Close Grip Pull Ups:
    8/5/4 (I need to man the fuck up here)

    Incline Press
    115 x 8
    135 x 6
    135 x 5

    Another great workout. Dead for an hour after. I haven't felt it so much after a workout in ages. And I'm lifting less weight than before while I was just coasting. Really digging 5/3/1
     
  4. Creator

    Creator The Creator Has a Master Plan

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    23/23/10 Week 1 Day 4 - SQUAT

    6 minutes medium cardio
    5 minute stretch + weighted abs

    Squat
    145 x 5
    165 x 5
    185 x 8 (5/3/1 PR)

    Leg Curl
    120 x 5
    120 x 6
    120 x 6

    Dumbbell Curl
    45 x 8
    50 x 6
    50 x 3

    Push up
    20
    15
    10

    Lunges
    100 x 9
    Fucking dead

    Pretty good work out but I had a little more in me and should have finished my lunges.
     
  5. Creator

    Creator The Creator Has a Master Plan

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    2/25/10 - WEEK 2 DAY 1 - MILITARY

    5 Minute low cardio (Had salsa right before this)
    5 minute stretch + weighted abs

    DIPS
    10 x 15
    25 x 10
    25 x 7

    SHRUGS
    180 x 8
    180 x 16
    180 x 20

    MILITARY

    75 x 5
    85 x 4 (opps)
    95 x 8 (5/3/1 PR)

    Good workout
     
  6. Creator

    Creator The Creator Has a Master Plan

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    2/27/10 WEEK 2 - DAY 2 - DEAD

    5 Minute low cardio
    5 Minute stretch

    Back Extensions
    10 x 8
    10 x 8
    10 x 8

    Deads:
    160 x 3
    185 x 3
    210 x 5 (Could have done one more, fawk)

    Weighted Pull Ups
    10 x 7
    10 x 7
    10 x 5

    Good Mornings
    65 x 8
    95 x 8
    105 x 5

    DB Row
    50 x 12
    50 x 16
    50 x 20

    Good work out
     
  7. Creator

    Creator The Creator Has a Master Plan

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    WEEK 2 DAY 3 - BENCH

    Medium cardio
    light stretching
    weighted abs

    Decline
    135 x 10
    155 x 8
    165 x 8 (pr)

    Bench
    135 x 5
    145 x 3
    165 x 7

    Incline
    135 x 8
    135 x 6
    135 x 3

    Push Up
    30

    Dead after the push ups, in a good way. It's weird I'm only on week 2, going 3 days a week is both good and bad. Its good in that it's much more scheduled (tues / thurs / sat) so I am always ready and on. It's bad because it just doesn't feel like as much gym time.
     
  8. Creator

    Creator The Creator Has a Master Plan

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    WEEK 2 - DAY 4 - SQUATS

    5 might light cardio
    Weighted abs (10lbs, 10 reps, 3 sets)
    Medium stretching

    SQUAT
    155 x 3
    175 x 3
    205 x 8 (PR)

    DB CURLS
    50 x 6
    50 x 6
    55 x 2

    LEG CURL
    130 x 6
    130 x 6
    130 x 6

    LUNGE
    50 x 6
    70 x 6
    80 x 6

    Close grip Pull Ups
    3 sets of 6

    Hot damn that was a good work out. Pushed the shit out of myself, forced those pull ups despite being totally dead. Squats were ass to grass like never before. Just all around great
     
  9. Creator

    Creator The Creator Has a Master Plan

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    WEEK 3 - DAY 1 - MILITARY

    Woke up early to lift. Went in in good spirits.

    5 minutes medium cardio
    5 might light stretching

    Military Press
    85 x 5
    95 x 3
    105 x 8 (PR)

    Dips
    25 x 10
    25 x 10
    30 x 8 (PR)
    Love having a belt to do these

    Shrugs
    70 x 12
    70 x 20
    70 x 20

    Great workout. Pushed at the end and did some weighted situps. I am going to add in a tricep exercise on this day.
     
  10. Creator

    Creator The Creator Has a Master Plan

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    WEEK 3 DAY 2 - DEADS

    Warm up 5
    Stretch 5

    Back Extensions
    10 x 10
    10 x 10
    10 x 10

    Deads
    170 x 5
    190 x 3
    225 x 6 (pr)

    Pull Ups
    10 x 6
    15 x 5 (pr)
    15 x 5
    (Still being a pussy about pull ups)

    Dumbbell row
    55 x 12
    55 x 18 (PR)
    55 x 10

    Good Mornings
    95 x 6
    95 x 5
    95 x 2
    Tweaked out my back on these. I dont think im doing them right

    Weighted abs. Good work out, but feels like I should have gone harder. Excited to deload next week and then crank hard on cycle 2
     
  11. Creator

    Creator The Creator Has a Master Plan

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    WEEK 3 - DAY 3 BENCH

    Medium card 6 minutes (Also had Salsa today)
    Stretching 6 minutes (Started doing some of the Magnificent Mobility stretches)
    Weighted abs

    Decline
    135 x 10
    160 x 8
    185 x 5 (Could have got 6)

    Bench
    135 x 5
    165 x 3
    175 x 7 (I didn't go all the way to my chest on the last 3 so I feel like I didn't push hard enough. I was worried I wouldn't be able to get it back up. Maybe I need to start getting a spot to be safe)

    Push ups
    12
    13
    11
    (I really pushed myself here and was dead after)

    Incline
    135 x 5
    135 x 4
    135 x 2
    I failed all three times. Luckily I did have a spot here.
     
  12. Creator

    Creator The Creator Has a Master Plan

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    WEEK 3 DAY 4 SQUAT 3/13/10

    6 minute medium warm up
    6 minute stretch (more MM)
    Weighted abs

    Squat
    165 x 5
    190 x 3
    210 x 8 (pr)

    Close grip pull up
    8
    6
    4

    Dumbbell Curl
    52.5 x 5
    52.5 x 4
    52.5 x 3

    Had to dip out early
     
  13. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    I wouldn't do weighted abs before compound lifts that rely on your core stability. :dunno:
     
  14. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    Also why are you switching the order? In 5/3/1 your primary exercise should be the first thing (after warmup cardio/stretching obviously) done always.
     
  15. Creator

    Creator The Creator Has a Master Plan

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    Cool, that's good to know. Thanks

    :hsd: Also good to know. I'd do that if someone was on the bench or whatever I needed. I'll just wait longer from now on
     
  16. Creator

    Creator The Creator Has a Master Plan

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    Week 4 Day 1 - Military

    Cardio warm up

    Military Press:
    45 x 5
    50 x 5
    65 x 5

    Dips
    25 x 12
    25 x 10
    30 x 6

    DB Shrugs
    70 x 12
    70 x 20
    70 x 20

    Tricep Exentsion
    50 x 8
    50 x 6
    50 x 6
    (I was feeling sick today and did NOT want to do these but forced myself)

    Deloading sort of sucks but i guess its necessary
     
  17. Creator

    Creator The Creator Has a Master Plan

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    Week 4 - Day 2 - DEADS

    Cardio warm up
    stretching ( I need to watch more of Magnificent Mobility)

    Deadlift:
    95 x 5
    120 x 5
    145 x 5

    DB Row
    45 x 8
    45 x 8
    45 x 8

    Skipped good mornings since they fucked up my back lasttime. Need to confirm form

    Pull ups
    5
    4
    5
    (Didn't want to do these, forced myself)

    Back Extension
    10 x 10
    10 x 10
    10 x 10

    Still feeling shitty and didn't sleep last night. Sort of glad its deload week
     
  18. Creator

    Creator The Creator Has a Master Plan

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    Week 4 - Day 3 - BENCH

    Felt good today. Got back from a family trip to NYC. That made me miss a day so making it up today, on Monday, and will have to go again tomorrow, but I'm ok with that.

    6 Minute cardio
    5 Minute stretch

    Bench
    80 x 5
    95 x 5
    105 x 5
    I felt silly doing this little weight, and the benches were full, so I used dumbbells :hsd:

    Decline Press
    135 x 10
    185 x 8 (PR)
    185 x 8

    Incline Press
    115 x 8
    125 x 8
    135 x 5
    I was in my head doing these, after failing on them last time.

    Push Up
    15 (PR)
    15
    12
    Really pushed myself
     
  19. Creator

    Creator The Creator Has a Master Plan

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    Week 4 - Day 4 - SQUAT

    5 minute light warm up
    5 minute light stretch

    SQUAT
    105 x 5
    125 x 5
    155 x 5

    Leg Curl:
    130 x 6
    130 x 6
    130 x 6
    (didnt feel like doing these)

    Dumbbell Curl
    50 x 6
    50 x 6
    50 x 4

    Lunges
    50 x 5
    70 x 6
    70 x 6
    Felt good

    Pull Ups
    5
    6
    6

    Good work out, happy to be done deloading.
     
  20. Creator

    Creator The Creator Has a Master Plan

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    CYCLE 2
    WEEK 1 - DAY 1 - MILITARY

    Excited to be starting the next cycle of 531. Added 10 lbs to this lift since I started lower than I should have.

    Medium + cardio
    Stretching (NEED TO LEARN MORE STRETCHES FROM MM)

    Military (Last cycle I didn't do any warmup sets. Not sure why but that's fixed now)

    45 x 6
    65 x 6
    80 x 5
    95 x 5
    105 x 10 (PR)

    Dips
    25 x 8
    25 x 7
    25 x 6
    I STRUGGLED on these and I'd done 30 x 8 two weeks prior. I'd always do dips before military.

    Shrugs
    75 x 15
    75 x 20 (PR)
    75 x 20

    Pushdowns
    60 x 10
    60 x 12
    70 x 5
     
  21. Creator

    Creator The Creator Has a Master Plan

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    WEEK 1 - DAY 2 - DEADS
    Wisely didn't workout on Saturday and waited til Sunday.

    5 minute light cardio (Played dodgeball right before this)
    Stretch
    Unweighted back extensions to warm up back

    DEADS
    95 x 6
    135 x 5
    165 x 5
    190 x 5
    215 x 6 (I could have done one more and set a PR here but my back still has a slight pain so I don't want to over extended myself)

    Pull Ups
    10 x 5
    10 x 6
    15 x 6
    Really pushed myself here, I hadn't done weighted pull ups in a while it seems. Forced that last rep on the last set (In a good way).

    Dumbbell Row
    60 x 10
    60 x 12
    60 x 12
    Pushed hard again to get those last two.

    Didn't do good mornings since they fucked up my back last time (Or my lack of form fucked up my back). Need to get form down or change out.

    Good workout
     
  22. Creator

    Creator The Creator Has a Master Plan

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    Ugg. It was one of those days where as soon as I got out of my car I just knew it was going to be a shitty lift. Cardio I'm annoyed at everyone around me. I rush through stretching and then go wait by the bench for one to free up. I decide I'm just going to bench and get the fuck out of there.

    WEEK 1 - DAY 3 - BENCH

    120 x 5
    135 x 5
    165 x 11 (PR)
    I was surprised I banged that out. Did have a spot and actually had 1 or 2 more in me but the spotter was annoying(Just some random dude). Still, felt good and I forced myself to decline.

    Decline Press
    135 x 10
    185 x 5
    185 x 5
    Could have gone harder

    Incline Press
    135 x 5
    135 x 5
    135 x 5

    Still not having a great workout mentally but physically I'm banging out the reps. I decide to add flys

    Machine Flys
    105 x 5
    105 x 6
    105 x 5

    Push Ups
    20 (pr)
    15
    12
    Most push ups done in one setting (47)
     
  23. Creator

    Creator The Creator Has a Master Plan

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    WEEK 1 - DAY 4 - SQUAT

    5 Minute Warm up
    8 Minute stretch (started doing some more MM which was good)

    SQUAT
    135 x 5
    155 x 5
    165 x 5
    190 x 5
    215 x 9 (PR)
    Forced that last rep out, felt good since I almost pussied out

    Leg Curl
    130 x 6
    130 x 6
    130 x 6

    Dumbbell Curl
    52.5 x 5
    52.5 x 5
    52.5 x 3
    (Need to add in a dedicated secondary day for bis / tris, maybe on back day, NOTE TO FIX THAT)

    Lunges
    50 x 5
    70 x 5
    80 x 5

    Close Grip Pull Up
    1 x 8
    1 x 7
    1 x 6

    Good work out
     
  24. Creator

    Creator The Creator Has a Master Plan

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    WEEK 2 - DAY 1 - MILITARY

    5 minute medium cardio
    8 minute stretch (Keep learning more MM, theses stretches are helping a lot)

    MILITARY PRESS
    45 x 5
    65 x 5
    85 x 3 (working set)
    95 x 3
    110 x 10 (PR)

    Tricep Extension
    65 x 8
    75 x 8
    75 x 8

    Barbell Curls
    90 x 8
    90 x 8
    90 x 8

    Shrugs
    80 x 15
    80 x 15
    85 x 12
     
  25. Creator

    Creator The Creator Has a Master Plan

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    WEEK 2 - DAY 2 - DEADS
    I was in a bad head space when I got to the gym. I tried to get rid of it, but couldn't shake it.

    Cardio - Medium 5 minutes
    10 minutes good stretching

    DEADS
    95 x 5
    135 x 5
    170 x 4
    190 x 3
    220 x 8 (PR)
    Form felt good

    WEIGHTED DIPS:
    25 x 8
    25 x 10
    30 x 8 (PR)

    SEATED ROWS
    140 x 8
    170 x 8
    190 x 5

    PULL UPS
    5
    5
    5
     
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