Hello everyone! This is going to be the log I use for the rest of the year for my 5/3/1 training. I will inform everyone of my short and long term goal for this training and I will post PR's and starting and finishing 1RM's for my main compund lifts. I will not post diet info yet because im not going to change anything for 2-4 weeks but im going to start doing more cardio and heart healthy activities through out the week amd see what kind of results I may achieve from that. I will then re-evaluate and go from there. Some of these avtivities my just be going on a 2 mile walk with my wife in the mourning, playing an extra hour outside with my kids, parking at the end of the parking lot at the store, to doing extra rounds at work. Here are the day that Im going to workout and my current lifing stats and goals!
Monday- Overhead Press (Current 1RM 185lbs) (Goal 225lbs)
Tuesday- Deadlift (Current 1RM 405lbs) (Goal 455lbs)
Thursday- Flat Bench (Current 1RM 340lbs) (Goal 405lbs)
Friday- Barbell Squat (Current 1RM 405lbs) (Goal 455lbs)
(Crrent Weight 215lbs) (Goal 180lbs)
All of those goals are long term goals for me. Goal I want to obtain before the end of the year except the weght goal. I want to drop to 180lbs withing 12 weeks before my next cycle. I also have cardio/running goals, I have not timed myself but I will. I will not have set days for cardio because I will run after work and I dont have a set work schedule but I will still post up my distance and time. some days will just be sprints other will be distance but no longer then 3 miles. I will try and beat my distance times everytime.
2 mile run goal/ 15 minute 2 mile
3 mile run goal/ 23 minute 3 mile
Im not going to post my supplemental exercises here but I will with every workout. All of my supplemental exercises will either help increase my main compound exercises or help strenghten a weak point. Example is face pulls and pushup to help with rotator cup or hyperextension to help with low back pain. Sorry for the long post but I figured it will help you better understand some of my choices for lifts and goals. This log will officially start on Monday with Overhead Presses for my compund lift. These are performed with strict form. No bounce! My goals and current maxes will be in my sig to keep everyone updated.
Monday- Overhead Press (Current 1RM 185lbs) (Goal 225lbs)
Tuesday- Deadlift (Current 1RM 405lbs) (Goal 455lbs)
Thursday- Flat Bench (Current 1RM 340lbs) (Goal 405lbs)
Friday- Barbell Squat (Current 1RM 405lbs) (Goal 455lbs)
(Crrent Weight 215lbs) (Goal 180lbs)
All of those goals are long term goals for me. Goal I want to obtain before the end of the year except the weght goal. I want to drop to 180lbs withing 12 weeks before my next cycle. I also have cardio/running goals, I have not timed myself but I will. I will not have set days for cardio because I will run after work and I dont have a set work schedule but I will still post up my distance and time. some days will just be sprints other will be distance but no longer then 3 miles. I will try and beat my distance times everytime.
2 mile run goal/ 15 minute 2 mile
3 mile run goal/ 23 minute 3 mile
Im not going to post my supplemental exercises here but I will with every workout. All of my supplemental exercises will either help increase my main compound exercises or help strenghten a weak point. Example is face pulls and pushup to help with rotator cup or hyperextension to help with low back pain. Sorry for the long post but I figured it will help you better understand some of my choices for lifts and goals. This log will officially start on Monday with Overhead Presses for my compund lift. These are performed with strict form. No bounce! My goals and current maxes will be in my sig to keep everyone updated.
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Good things happen to men who work for them bro!!!!