So, this is my first journal. I figured 5/3/1 would be a great program to start a journal with.
I decided to go this route because the last year I was dissappointed with my progress. I started out interested in bodybuilding when I first hit the gym two and a half years ago, but about a year ago began switching to strength training. I always put together very balanced programs and am always making muscle gains (likely because I have a much better grasp on how much and what to eat) but my strength would go up much more gradually. I'm decently strong, but I know I'm capable of much more.
I'll be following the Boring But Big version of 5/3/1. It will be a 3 day split, and I might add one GPP session somewhere in there. I also run 3x a week, but the distance is fairly short and I focus on speed so they don't interfere with my lifting at all. Here are the workouts:
(1.) Squats: 5/3/1
(2.) Squats: 5 x 10 @ 50-60%
(3.) Planks: 5 x 1-2 mins (I do weighted, so I've given the time range so I can work up to 2 mins rather than having to keep adding more and more plates)
(1.) Bench: 5/3/1
(2.) Bench: 5 x 10 @ 50-60%
(3.) DB Bench Rows: 5 x 10
(1.) Deadlifts: 5/3/1
(2.) Deadlifts: 5 x 10 @ 50-60%
(3.) BB Split Squats: 5 x 10
(1.) Military Press: 5/3/1
(2.) Bar Dips: 5 x 10 @ 50-60% (this is the only place I made a change..I know Wendler said don't do this, but I figured it's a similar movement, and this way I get some more frequency on chest stimulation, so it will assist my bench as well)
(3.) Chinups: 5 x 10
I don't take 1RMs, so here are my rep maxes I used to calculate my lifts for the first mesocycle (I'll be doing 5 mesocycles, taking me to early-July).
Squat: 245 lbs x 4 (about 10 degrees below parallel)
Bench: 210 lbs x 5
Deadlifts: 275 lbs x 3 (was 5 prior, but that was touch and go, which I decided for ego and results sake to stop doing lol)
Military Press: 125 lbs x 5
My goals for these 5 cycles:
Squat: 275 lbs x 5
Bench: 225 lbs x 5
Deadlifts: 315 lbs x 5 (I was repping 290 last May, but went through form issues for months switching to sumo stance..it was worth it in the long run as it's easier on my back...I now have my form worked out)
Military: 140 lbs x 5
I think these are pretty reasonable goals given the timeframe. I've already done 3 workouts and am leaving the house for my fourth pretty soon so I'm going to post the last few immediately to get up to speed.
I'm moving north of vag baby!