5/3/1 Drug rehab log

[Kooline]

Age: 20
Height: 6'
Weight: 178
To keep it short I fell of the wagon pretty hard and died of a drug overdose earlier this year but now I am clean and sober ready to crush some god damn fucking weights
I ran starting strength for about 3 months then moved on to 5/3/1 and I have been doing that for about 2 cycles now.

Threes week (joker set with training max)

past week
December 28th
Bench
145x3
165x3
185x3
205x1
165x7
145x10
Dumbbell Press
45s 5x5
Dips
BW 5x10
plate raise
25 3x15

December 29th
squat
240x3
275x3
305x3
340x1 @ rpe 9.5
240x10,5,5
Rack pulls .5' above knee
315x8
365x8
405x5
Superset shrugs and rows
225 3x10
Dumbbell rows
60 3x10
Weighted chins
30x3
35x3
40x3

December 31st
Incline bench
125 5x7
Clean and press
80x3
90x3
100x3
115x1
Incline chest press
140 5x10
Arms
6x10
chest flies
5x10

January 1st
Deadlift
250x3
280x3
320x3
355x1 @Rpe 8
250x7 no belt
3 second pause squat
215 3x3
Front squat
175x5
170x5
165x5
Barbell calf raises
160 2x20

January 2nd
Chin ups
60 reps (10 sets)
face pulls 3x20
abs 100 reps
boxing 15 minutes

[Kooline]

Oh and I also found out I have mild scoliosis

[Kooline]

Appreciate man, and yeah being not dead has its benefits

[Chebass88]

Best of luck to you. Lift hard and focus on the positives. I look forward to seeing your progress.

ian

[Dave Paauwe]

Hey man! Didn't expect something like that , but glad to see you back in any case, and hitting it hard I see.

[Brodie Butland]

Glad to have you back, Colin! I'm looking forward to what you do here.

[Kooline]

Well since I died I'm gonna go with Brodie hahaha

[Brodie Butland]

who won the race?

I don't think either of us. It involved getting to a 405 squat for reps.

So I guess we'll have to start up a new race?

[Kooline]

Well what do you wanna race to now? My TM is 350 for squat and 365 for DL

[Kooline]

Bench
155x5
175x3
195x4 @9
175x6
155x11 (10 pound 10 rep max PR)
Close grip bench
135 4x6 @8 overall
Dumbbell press
30# 3x12 2x10
Dips
45x3
50x3
55 3x2
Lateral raises
20# 5x6

First time adding in close grip to my routine, think I'll keep it.
By the time I got to dips my triceps were completely fried, oh well overall good day.