Armin's 5/3/1 log
Hi all. My third log here.
My texas log: http://startingstrength.com/resource...ad.php?t=27023
My gymnastics preparation log: http://startingstrength.com/resource...t=31131&page=2
I've been reading a lot about 5 3 1 , and I like the idea very much. I've been running the 2 days a week template for the past 6 weeks or so, while I was preparing for gymnastics.
My best lifts so far, most of them scored back in March and April, when I was in my top shape:
squat 140kg 1x5
deadlift 162,5kg 1x5
bench 120kg 1x5
press 70kg 1x5
current BW: 83kg
Goals for the end of the year:
They might be a bit optimistic, but I sincerely hope I can achieve them, with good training, diet and rest. I can afford my body weight going up even more if necessary, dont mind the extra fat.
I'm gonna be running the big but boring version, 4 times a week, except for the 4 weeks from 20th July to 20th August, when I'll be training twice a week, because of Ramadan. Might even get a week or two off in mid August.
Yesterday my first training. Did it light, didn't wanna get sore, because I wasn't training for 9 days prior to that, because of my gymnastics exam coming soon.
45kg 8,6 - third set BTN press 40kg x5
Continuing my wave 3, but now 4 times a week.
Cycle 1, wave 3, Monday 9th July
67,5kg x3 - hmm, only 3. I'm out of shape.
42,5kg 5x10 - wow, really is BBB.
40kg 3x10 - not too heavy, not too light either.
Cycle 1, wave 3, Tuesday 10th July, deadlift day
deadlift 5 3 1
157,5kg x5 - not very sure if it was exactly that weight. gym has issues with their barbells, I don't think even the owners know how much they weight, but all are +-2,kg... Kind of sucks...
100kg 5x10 -OMG, so much volume. Not used to this kind of stuff.
And a nice shower after all the hard work. Previous gyms had no showers, but price was much much better plus training conditions, barbells, olympic weights, etc. Can't have it all, I guess...
Cycle 1, wave 3, Thursday 12th July - bench day
bench press 5 4 1
117,5kg x3 - hmm, my strebgth has declined somewhat on the bench... but nvm, still beat the required reps by 2
CYCLE 1, wave 3, Friday 13th July - squat day
squat 5 3 1
107,5 kg x5
122,5 kg x3
137,5kg x2 - wtf, I've lost so much strength lately.
87,5kg 5x 10
ab wheel 3x10
plank 1x60 secs
No need for deaload week, since I only trained for 4 days a week last week.
Cycle 1, wave 1, Monday 16h July, OHP day
Cycle 1, wave 1, tuesday 17th July, Deadlift day
145kg x5 - no chalk, forgot to buy some. Bar kept slipping, so I only did required reps.
- Also the weird discomfort I had in my groin are after squats made me hold back a little, but it seems fine now. Need to keep monitoring it.
102,5kg 5x10 - aww, man, this was one deadly deadlift.
cycle 1, wave 1, Thursday 21st July, squat-bench press day
- Friday beggining of Ramadan. I still don't know how I'll train during this month, been thinking of maybe doing twice a week, late at night.
127,5 x5 - felt good this time. No pain in my groin. did only the rquired reps thoug, had no spotter
107,5 x 8
squat_gnome is posting,
Congrats for your gymnastics exam brother,
Get that 100kg bodyweight!
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