Kevin's 5/3/1 Log
 

Coming back to barbell training after a little over a year of poorly programmed gymnastics. My press went up a bit, my deadlift went up alot, my squat completely blows, and my bench went up and then stalled for 8 months.

I plan on doing a starting strength workout with cleans not pull ups. I plan on doing 1 set of pull ups every day in the morning though. 2 litres of milk a day to start as I already have a gut and I dont want things to get out of hand too quickly.

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Friday April 23rd

Squats
45x2x5
95x1x5
135x3x5

Slowed considerably towards the end of the last set. Looking forward to 2 plates x5.

Deadlifts
135x1x5
185x1x5
225x2x5

Went back and did an extra set later in the day as I was worried I didn't do enough work. Back stayed tight throughout with no hint of losing extension. Felt really good actually. Looking forward to 3 plates x5!

Reverse bicep curls
55x4x10

SL calf raise
BWx 16/14/17 L
BWx 16/17/16 R
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All in all this workout was quick and felt easy. I didn't press because I did handstand push ups and 1 arm push ups yesterday.

My routine is going to look like:

Squats 3x5
Press/Bench Press 3x5
Deadlift/Power clean 1x5/5x3

And on mondays and fridays do 2 sets of rice bucket, 3 sets of reverse hypers and 2 sets of weighted planks.

Saturday April 24th

Weighed 179.2 nekkid after a BM.

Monday April 26th

Squat
45x2x5
95x1x5
140x3x5

Harder then it should have been for the second day of SS, I think. Oh well, moar milk then. Back felt pretty good after, bodes well. Actually, by the end of the workout my whole body felt awesomely fatigued and relaxed.

Barbell Press
45x2x5
65x1x2
87.5x3x5

Argh, embarrasing!

Power Clean
45x2x3
95x1x3
115x5x3

These are fun, and they would be alot more fun with bumper plates. 5 pound jump next workout should be doable.

Weighted Plank
57.5x1x1:00
60x1x1:00

Reverse Hyper
25x3x10

Rice bucket fist-around-object rotation 2x50 each hand

Tuesday April 27th

SL calf raise 25x3x10 each leg

Wednesday April 28th

Squat
45x2x5
95x1x5
115x1x3
145x3x5

Minor lower back pain during 2/3rd rep of last set that wasnt there during the rest of the set. Hopefully a fluke.

Bench Press
45x2x5
95x1x5
115x1x3
140x1x5
135x2x5

140 felt too heavy for a starting weight.

Deadlift
135x1x5
185x1x5
235x1x5

Yee-haw! Going to increase in 10 pound jumps.

Reverse bicep curl
56.5x3x10

Makes my biceps itchy.

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Weighed myself this morning after breakfast of 1 litre of whole milk and 4 scrambled eggs, and with my pants on I weighed 185. So I think I've gained about 3 pounds since I started. Reasonable.

Friday April 30th

Squat
45x2x5
95x1x5
115x1x3
150x3x5

Was pretty heavy, bar path slowed SIGNIFICANTLY on the third set. That sucks. I hope I dont stall early.

Press
45x2x5
65x1x5
90x3x5

Fun as a mother chucker.

Power Clean
45x2x3
95x1x3
120x5x3

Could defintely feel some arm pull on the first set. My form feels pretty sloppy overall. Weight felt light though.

Reverse Hypers
30x3x10

One more 5 pound jump and then I start 2.5#.

Weighted Plank
60x2x1:00

Didn't sag even the tiniest bit at the end of the last set so next week is 62.5#.

Rice Bucket fist-around-object rotation 2x50 each hand

Sunday May 2nd

Weighed 188 under conditions similar to last weeks weigh in. Woah.

Monday May 3rd

Squat
45x2x5
95x1x5
115x1x3
155x3x5

I was nervous going into the second set but during it I realized, hey, this aint THAT hard. I tried really shoving my knees out as they were coming in a little and it seems to have worked.

Bench Press
45x2x5
95x1x5
115x1x3
137.5x3x5

Deadlift
135x2x5
185x1x5
245x1x5

Ill probably end up saying it after every deadlift session, but this is one brutal exercise. 1 set and my legs were shaking. Grip is still going strong, just need chalk.

Reverse Hypers
35x2x10

Just 2 sets cause my PC was already feeling it pretty good.

Weighted Plank
62.5x2x1:00

Back didn't sag a bit but I'm still going to wait until next week to increase the weight to 65#. I wonder how high I can go before my backpack falls apart?

Reverse Bicep Curls
58x3x10

Rice Bucket fist-around-object rotation 2x50 each hand

Wednesday May 5th

Squat
45x2x5
100x1x5
125x1x3
160x3x5

Yup, didn't feel all that hard today. The problem was my lower back was hurting just a little during the reps. Took a video and the problem became apparent: a small butt wink. Going to scale back the depth and stretch more. From now on its quad parrallel and no more. Also need to remember to use the valsalva manueveur.

Press
45x2x5
65x1x5
92.5x3x5

Feels good man.

Power Clean
45x1x6
95x2x3
125x5x3

Still felt light. Not easy on the elbows at all though since I dont have bumper plates.

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Weighed myself today and was 188.2. This was after a mighty BM though. I actually woke up in pain from the bulk of it. But either way, it tells me that I might not be eating enough, and I have been slacking off a bit so, no more of that. I figure I'll add 2000 cals of sunflower seeds on top of the milk and see how that goes.

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Off topic but I felt the need to share: http://www.youtube.com/watch?v=ta-Z_...eature=channel.

PIRATE metal! Awesome!

Friday May 7th

Squat
45x2x5
100x1x5
125x1x3
165x3x5

Heightened my depth-checker to just slightly below parallel. Still didn't feel a ton easier.

Bench Press
45x2x5
95x1x5
115x1x3
140x3x5

Deadlift
135x2x5
190x1x5
255x1x5

Hand was opening and I had to fight a bit to maintain a perfect arch. Going to need to use a mixed grip

next workout probably.

Reverse Hyper
37.5x3x10

Weighted Plank
62.5x2x1:00

Reverse Bicep Curls
60x2x10

Got some pain in the biceps. Going to deload to 30 pounds and work back up.

Rice bucket fist-around-object rotation 2x50 each hand

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Honestly my lower back wasn't feeling all that fantastic after this workout. There was pain on the first set of squats, and the first 2 reps of deadlifts I believe. And after when returning the plates to the rack there was pain. The pain is around L4-L5 and on a scale of 1-10 its about a 3-3.5. It wasnt present when I started SS and I'm pretty sure its because of the back rounding last squat workout. Hopefully this weekends rest takes care of it because fuck I want to get strong already. And if this weekend doesnt take care of it then I guess it means I'll be taking a week off from squats and deadlifts.

I'm going to start wearing a belt when I DL and squat.