5/3/1 RUN!

[CJ]

10/21/24
Military Press 155x5 175x3 195x1+2
Dips 5x15
Chins 5x15 mostly attempts

A great way to scale chinups is to sit in a Smith machine, butt on the ground legs out in front of you, bar set as high as you can reach. Do chinups like this, so your feet and therefore some weight, stays on the floor.

It's like doing a chinup with your bodyweight minus 25 lbs.

 

[CJ]

Ive got all of the 5/3/1 books and programs my last trainer had me start at a 7/5/3 program and work my way back up to a 5/3/1

I experimented with a 10/8/5 for hypertrophy, then decided that a linear progression 3x6+ with assistance work was better, for me.

 

[Berserker_D]

I experimented with a 10/8/5 for hypertrophy, then decided that a linear progression 3x6+ with assistance work was better, for me.

Thanks for the idea brother. Definitely won’t be afraid to change it up down the road.

 

[Berserker_D]

I had to start with assisted chins ,, i put pins in the squat rack and kneel on a heavy band as ya get stronger lower it a hole or two at a time until ya dont need it

Which band do you recommend?

 

[Berserker_D]

Got the run in! Short on sleep and time was lame. Got to start somewhere!! Most important thing is I made it to the end!!!

 

[Yano]

Which band do you recommend?

I use the grey elitefts band , its got enough give for me at 200lbs so its an assist but Ive still gota work

 

[Berserker_D]

10/24/24
Bench 245x5 245x3 315x1PR Baby!!! 275x1+4 Got to try the slingshot out 275x9

Incline Bench 115 5x15 last set +10

Dumbbell Rows 50# x25 70#x 20,16

PR was awesome definitely getting stronger! Had a crazy busy week so I missed 1 run and leg day! All in all I was happy with the wk.

 

[Berserker_D]

10/28/24
Had a super long shift with 4 hour training immediately after! Soooooo squat day got skipped!! I know sack up butter cup!!!

I was truly gassed by the end of it all.

Military Press 85x5 105x5 125x5
Dips 5x15 body weight
Chins 7,6,6,6,6
Since it’s deload week I decided to do full chins but take a 1second rest in between with my feet on the ground. Felt damn good to get some full reps and see my progress.

Had a run planned for today too. That is until I went in the basement and found my water main pissing water on the floor. Got it patched and cleaned up all the water.

Did get an hour at the park with my little man. Bare feet and shirts off. A few sprints during our time in the sun

 

[Berserker_D]

10/29/24
Deadlifts 135x5 160x5 190x5
Hypers 5x12
Hanging Leg Raises 5x15

 

[Berserker_D]

 

[Berserker_D]

10/31/24
Bench 135x5 160x5 190x5
Incline bench 115# 5x15
Incline supported DB Row 65# 5x10

 

[Berserker_D]

 

[Berserker_D]

Got crazy busy and had almost no sleep so skipped squat day again!

 

[Berserker_D]

11/4/24
Press 140x5 160x5 180x5
Dips body weight 5x15
Chins. 5x15 grip strength is way up and stamina is coming alone. Had some big buys pop up so haven’t got a band yet! But getting some solid reps for the first few and the half reps the rest of the way

 

[Berserker_D]

 

[Berserker_D]

 

[Berserker_D]

Had some family stuff happening. Had to go and take care of my people. Everyone is ok and I’m back home now.

11/15/24
Squats-warm up body weight 10, 135x3 225x3
315x2,1 245x8,8

Lunges 4x15 body weight

Leg Curls 5x10 60#

Missed the last couple leg days. Wanted to feel around the weight and see where I was.
Definitely need to get my squat and dead lift numbers up.
I’m frickin benching what I squat and deadlift.
Tracking my macros have to post them after dinner

 

[Berserker_D]

11/15/24

 

[Berserker_D]

P 269
C 388
F 130
Definitely went over my goal numbers for carbs and fat. Just need to get back to tracking consistently. I will dial it in later.

 

[Berserker_D]

11/18/24
Military Press 140x5 160x5 180x5
Dips 5x15
Chins 5x15