Armin's 5/3/1 log

[armin]

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:
squat 175kg
deadlift 200kg
bench 145kg
press 85kg
BW 86kg
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.

[armin]

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.
introductory session
squat
80kg 3x10
press
45kg 8,6 - third set BTN press 40kg x5
dips
3x12
tricep pushdowns
35kg x10
30kg x12
25kg x15

[armin]

Continuing my wave 3, but now 4 times a week.
Cycle 1, wave 3, Monday 9th July
press
52,5kg x5
60kg x3
67,5kg x3 - hmm, only 3. I'm out of shape.
press BBB
42,5kg 5x10 - wow, really is BBB.
chins
10,10,7,6,5
triceps skullcrushers
40kg 3x10 - not too heavy, not too light either.

[armin]

Cycle 1, wave 3, Tuesday 10th July, deadlift day
deadlift 5 3 1
125kg x5
140kg x3
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...
deadlift BBB
100kg 5x10 -OMG, so much volume. Not used to this kind of stuff.
Leg raises
5x15

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...

[armin]

Cycle 1, wave 3, Thursday 12th July - bench day
bench press 5 4 1
92,5kg x5
105kg x3
117,5kg x3 - hmm, my strebgth has declined somewhat on the bench... but nvm, still beat the required reps by 2
bench BBB
75kg 5x10
pulls
10,8,6,5,5,
dips
3x12
supersetted with:
barbell curl
30kg 3x12

[armin]

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.
squat BBB
87,5kg 5x 10
leg curl
30kg 5x10
ab work
ab wheel 3x10
plank 1x60 secs

[armin]

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
OHP
47,5kg x5
55kg x5
62,5kg x5
OHP BBB
42,5kg 5x10
chins
10,10,8,6,6
triceps pushdowns
30kg x12
35kg x10
40kg x8

[armin]

Cycle 1, wave 1, tuesday 17th July, Deadlift day
deadlift
110kg x5
127,5kg x5
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.
Deadlift BBB
102,5kg 5x10 - aww, man, this was one deadly deadlift.
leg raises
5x15

[armin]

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.
squat
97,5 x5
112,5 x5
127,5 x5 - felt good this time. No pain in my groin. did only the rquired reps thoug, had no spotter
bench
82,5 x5
95,5 x5
107,5 x 8
pulls
10,8,6,6,5
dips
3x12

[pigeons=protein]

squat_gnome is posting,
Congrats for your gymnastics exam brother,
Get that 100kg bodyweight!