the journey with 5/3/1

[kares22]

hey everyone.

I wanted to put my log on here so i could get some feedback from some experienced lifters and continue to better my training.

my goals:
1. get stronger on the 3 main lifts.
2. reduce body fat
3. work on my conditioning
4. eventually compete in raw competitions

my current weights:
bench: 275
squat: 380
deadlift: 425
body/wt: 225 lbs
body/fat%: 21%

[kares22]

im finishing up my 5/3/1 week.

3/14
-Squats
5x255
3x290
5x320

assistance:
-pullups, all bodyweight and i vary the grips
7,7,5,4,5,4 total of 32
-leg press
10x540x4sets
-RDL
10x155x4sets
-broomstick twists
15 each side x 5 sets

supplements: i took white flood preworkout and muscle milk and creatine monohydrate postworkout

notes: felt okay doing the squats and leg press but the only thing stopping me from hitting a few more reps on the squat is bc i felt like i was going to shit. im sure im not the only who has felt that way on squats before


3/16
-bench
5x185
3x210
7x230

assistance:
-BW dips
10x5sets
-incline BB press
10x145
10x145
8x145
9x135
-pushdowns
12x150
12x160
11x170
10x170
-DB flyes
12x35
10x40
10x40
9x40

supplements:
pre: white flood
post: musclemilk and creatine monohydrate

notes: felt really good going into the bench today, i feel like my bench is getting stronger faster than my other main lifts. i think i have a good form on the bench too. got a little fatigued on the incline but hit it real hard on the pushdowns and flyes.

[kares22]

3/19
-deadlifts
5x280
3x320
7x355
1x385(just for shits)

assistance:
-Kroc rows
30x40lbs
30x50lbs
20x60lbs
15x70lbs
-db shrugs
15x100x4sets
-close grip lat pulldowns
15x100
10x110
10x100
10x90
-db curls(for pump)
10x20
10x25

supplements:
pre: white flood
post: musclemilk and creatine monohydrate

notes: i felt like i shortchanged myself on the deads and think i could have gotten another two reps so i decided to up the weight by 30 and do a single rep. Kroc rows really kill my grip for the rest of my workout so i used straps on the shrugs. i go to a ballys so the db's only go up to 100lbs. i like to switch it up every other week from barbell shrugs to DB shrugs. at the end i decided to do 2 sets of db curls just to get a pump. i dont like doing alot of bicep exercises.

[kares22]

Squat Training max for next 3 weeks = 345lbs

3/22

-squats
5x225
5x260
10x295

assistance:
-pullups (various grips)
10,6,6,5,4 31 reps total
-box squats
5x255
5x245x4sets
-good mornings
10x155
10x165x4sets
-abs rope crunch (ss w/ broomstick twists)
20x170 15 twists
20x180 "
20x190 "
20x190 "

supplements:
pre: white flood
post: musclemilk and creatine mono

notes: doing a slight variation of "boring but big" with added assistance exercises, and i think the devil may have invented box squats. today was the first time ever doing 10 pullups in one set. new PR. i didnt do a deload week this week bc i like to go two cycles and then do a deload, i feel like i get more out of the workout this way. all in all , great workout today.

[kares22]

Bench Training Max = 250lbs

3/24
-bench
5x165
5x190
14x215

assistance:
-bench
8x185
8x185
7x185
7x185
-dips (bodyweight)
10,9,9,8,8
-skullcrushers
12x75
8x95
8x95
7x95
12x75
-db bench
8x50
8x50
8x45
8x45
8x45

same supplements

notes: i felt like a monster on the bench today. huge PR. last one was only 10 reps at 215. my triceps were kinda wek on the dips today just bc of all the bench sets. anyone think this is too much tricep work? i tried to do the db bench wider than normal to make it easier on my triceps and really stress the chest. i hope this week ends on a good note with the deads on friday.

[kares22]

3/25

-Deadlifts
5x250
5x290
5x345

assistance:
-Kroc rows
30x50lbs
25x50
25x50
25x50
-close grip pulldowns
10x110
10x100
10x100
10x100

no preworkout supplements

notes: felt like crap today. didnt get enough sleep last night and was just plain beat. i stopped the workout early bc i wasn't feeling like i was getting a good workout.

[kares22]

3/27

-squats
3x245
3x275
9x315

assistance:
-box squats
5x245x5sets
-pullups (various grips)
10,5,6,6,4
-hack squats
8x225x5sets
-barbell shrugs
12x225x5sets
-abs rope crunches
20x190x4sets

same supplements

notes: felt good on the squats. new PR. did some extra work (hacks and shrugs) bc of a terrible workout friday.

[kares22]

3/29

-Bench
3x175
3x205
8x225

assistance:
-bench
8x185
8x185
8x185
6x185
-dips(bodyweight)
10,10,9,8
-db press
10x50x5sets
-skullcrushers
12x75
10x85
9x85
8x85
12x75

same supps

notes:
i thought i was gonna get ten reps out of my bench today but someting happened on the eighth rep and i dont know what it was. i could have been my triceps, breathing, form, nerves, but i dont know. im absolutely terrible at dips. i think the next deload week will do some good. on the 4th set of skulls, my left shoulder started slipping out of socket so i bumped the weight down.

[kares22]

3/31

-deads
3x275
3x315
8x345

assistance:
-tbar rows
10x160x5sets
-good mornings
10x155
10x165x3sets
-db rows
10x80
10x85
10x90
10x90
-rope face pulls
10x80
10x90x3sets
-hammers curls
15x25x2sets

same supps

notes: new PR on the deads. grip started to go and could have got more. and since i have to gently set the weights down i feel like i lose 1-2 reps on it bc im straining when i put it down. i use a shoulder width stance on my deads with my hands wider than my stance. i might start doing a sumo stance but where i would put my hands on the bar, there isnt any knurling. my spine erectors and grip tend to fail first on my lifts.

[kares22]

4/3

-squats
5x260
3x295
7x330

assistance:
-squats
1x345
1x355
1x365
-box squats
5x185x4sets
-pullups(various grips)
11,6,7,6,5 35 total
-barbell shrugs
10x275x4sets
-rope crunches
20x190x4sets
-broomstick twists
15x4sets

same supps

notes: figured id throw in some singles today bc i felt really good. gonna start doing this more often. my pullups are getting alot better. need to get the reps to 10 each set.