Regin Does 5/3/1

[Regin Smidur]

It's time to bulk. I've been cutting/maintaining a low body weight for about two years now, lost 80 pounds, and I'm ready to start going up again. I'm going to be doing straight 5/3/1 with boring but big assistance work pyramided down for squat and deadlifts and plenty of assistance work for upper body as well as getting a bench variation in on press day and vice versa. Looking forward to filling out my jeans again, it's no fun being skinny.

Squat
170x5
195x5
220x13
195x2x10
170x10
150x2x10

[Regin Smidur]

Bench Press
135x5
155x5
175x10
155x2x10
135x10
120x2x10

BB Row
65x5x10

Lying Tricep Extension
45x3x12

DB Concentration Curl
20x15,12,10

I realized 13 hours into the day that I'd eaten about 1800 calories, so I spent this workout eating a whole chicken and I'm ending the day with shots of olive oil. My stomach is about the size of a squirrels nutsack after all this dieting so it's going to be a chore until it expands a little.

[Regin Smidur]

Deadlifts - TnG
245x5
275x5
315x15
275x2x10
240x10
215x2x10


I'm going to feel this in the morning. My PR with 315 is 21, so this is a little under my best. Still, it's a good idea to start light. Again having problems eating today, I even made myself a big ass meal and could only eat half of it and 2 hours later I still kind of feel like puking. I thought 95% of dieters failed!

[Regin Smidur]

Incline Barbell Press
95x5
105x5
115x12
105x2x10
90x10
80x2x10

Close Grip Bench Press
135x1x10
135x1x9
135x7

Pretty damn spent at this point. Hopefully I'm recovered by next Tuesday.

Chin Up Ladder
10 reps, 9 reps, 8 reps... 1 rep

I'm not sure how I'm going to progress this, lord knows I won't be doing a 11 and down for a while.

[Regin Smidur]

Squat
180x3
205x3
230x12
195x2x10
170x10
150x2x10

Jesus Mary And Joseph, this better make me big. I took yesterday off because I was exhausted for some reason. Energy/motivation was strong today though.

[Regin Smidur]

Bench Press
145x3
165x3
185x3
185x8
155x2x10
135x10
120x2x10

BB Row
67.5x5x10

Lying Tricep Extension
47.5x3x12

DB Concentration Curl
20x20,12,8 R
20x20,10,8 L

Skipped a day again, but honestly I think I could have used the rest. This skipping of days will probably become a common theme in my training as I'm not going to train if I'm feeling tired or shitty. One extra day isn't going to affect anything.

[Regin Smidur]

Deadlift - TnG
260x3
295x3
330x10

Felt a pull in my lower back on rep 9, and rep 10 resulted in increasing pain so I racked it. I'm not sure why this happened, maybe I'm going too fast, maybe I should deadlift every other "week", or maybe it's because I sat cross legged for nearly two hours right before this workout and my lower back was already feeling a little wonky. This injury isn't bad though, hopefully it clears up by next squat workout. You know what, I think this was a sign that BBB deads and squats are a bit much. I think I can get back/leg hypertrophy with lifts that are easier on the spine. I'm going to renew my gym membership and have a dedicated back/hamstring day, lots of exercises and short rest.

[Regin Smidur]

Incline Bench Press
95x3
110x3
125x13
105x2x10
90x10
80x2x10

Huge PR, these gains will be fun while they last.

Close Grip Bench Press
135x2x10
135x7

A bit better, but my triceps are dead by the last set.

Breaking up chest and back work into two seperate sessions a few hours apart, I want to hit my back pretty damn hard today.

Very Wide Grip Pull Ups
10
7
7
5
5


DB Row
40x3x10

Wide Grip Barbell Row
70x3x10

Narrow Grip Barbell Row
70x3x10

Yates Row
135x3x8

Done without much rest, goal was just a big pump.

[Regin Smidur]

Squat
195x5
220x3
245x1

Everything felt like a million pounds so I just did the required reps and then did 10 or so sets of leg extensions and leg curls.

[Regin Smidur]

Bench Press
155x5
175x3
195x5
155x2x10
135x10
120x2x10

Pretty disappointed with only getting 5 reps, I was hoping for more like 7. I'm waiting too long between workouts, I'm getting less than 7 hours of sleep a night, and I haven't gained a single pound, so I need to step my game up.

Lying Tricep Extension
50x3x12

DB Concentration Curl
25x14,9,7