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-   -   Nacho's 5/3/1 log (http://www.muscleandbrawn.com/forum/showthread.php?t=12256)

nacho 01-20-2013 02:05 PM

Nacho's 5/3/1 log
 
Hi there, given the conversative and motivational atmosphere that I see in here, I decided to start a log along with my second attempt on 5/3/1.

I am 22, been training consistenly for 1 year, half of it serious. I ve been running 5/3/1 since last summer, with the exception of the last 2 months in which I ran a self regulated routine. It didn't go bad, but I realised I was thinking too much, in terms of designing every single workout, percentages and stuff and given the lack of respected time under the bar I decided to return to the good old linear 5/3/1 and follow it strictly on this time. Just going to the gym and hitting the given kg's and reps until I get the nessessary experience to listen to my body and self-regulate my routine.

For accessory work, I picked ''Dave Tate's periodization bible''. This time I take it easy on assistance, no failure, no deficiency.

Current numbers:

BP: 183X1
SQ: 187X1
DL: 265X1
OHP: 128X1

Bw: 192, Ht: 6,2 feet (damn this imperial system :( )

Goals? 220 bench, 240 squat, 310 deadlift and 155 ohp to be put on the bar until summer, plus put some meat on my skinny basketball structure.

Νew beginning with spartan discipline.

Your opinions on the way will be highly appreciated.

nacho 01-20-2013 02:15 PM

17/1

Week 1 Day 1

Bench

110x5
132x5
143x8

Assistance

Paused bench press
5x10

T-bar rows
5x12

Dips
10x3

jdmalm123 01-20-2013 02:15 PM

Mmmmmmm, nachos....


Just kidding! Wish I had your clarity of programming and focus on strength at 22!

In to see you hit those goals!

nacho 01-20-2013 02:21 PM

Week 1 Day 2

Squat

110x5
121x5
143x10

Leg Press
4x10

Hyperextensions
3x10

Leg Raises
3x10

Haven't done squats for 2 weeks and felt too tired to do all the accessory work after the main squat set.

nacho 01-20-2013 02:36 PM

Quote:

Originally Posted by jdmalm123 (Post 314679)
Mmmmmmm, nachos....


Just kidding! Wish I had your clarity of programming and focus on strength at 22!

In to see you hit those goals!

Thanks mate. I wish had that at 18, so it's all relative.

big_swede 01-20-2013 03:28 PM

Welcome to mab! Being tall (6'4) myself I know its a struggle to put size on em scrawny limbs. Persistance and heavy weight is key! Good luck man!

nacho 01-20-2013 05:03 PM

Cheers mate!

BendtheBar 01-21-2013 01:17 PM

Quote:

Originally Posted by nacho (Post 314683)
Week 1 Day 2

Squat

110x5
121x5
143x10

Leg Press
4x10

Hyperextensions
3x10

Leg Raises
3x10

Haven't done squats for 2 weeks and felt too tired to do all the accessory work after the main squat set.

At least you got it done.

nacho 01-21-2013 02:49 PM

Week 1 Day 3

OHP

77X5
88X5
100X7

expected to hit at least 2 more reps


CGBP
5X10-12

Chins
6x3

Tricep Pushdowns
3x12


Could be better but no worries. Still building the foundations of the routine.

RobMoriRB 01-21-2013 05:41 PM

2 things

1) welcome to the fourm Nacho
2)solid work outs you have been doing keep it up


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