Nacho's 5/3/1 log

[jdmalm123]

Love the routine...straight up strength and well-rounded..

[nacho]

Originally Posted by BendtheBar

Good to see that bench progress.

Thanks. I know that these numbers are still novice but progress is what I am after.

Originally Posted by jdmalm123

Love the routine...straight up strength and well-rounded

Thanks man, it's nothing special, just focusing on the basics.

[kennknee]

Originally Posted by nacho

Today I went cycling for about an hour. Its been a long since my last cardio and I enjoyed it. Massive amounts of calories without cardio led to bad stamina and a bigger belly, some condition work is necessary.

Yeah, i decided to do a month long "cut" to take a break from my 5/3/1. Cardio and running everyday, then back at it!!!

[nacho]

Week 3, Day 2

Squat

60kgx5
65kgx3
75kgx6 (+5)

Front Squats
3x10x30kg

Some sets x some reps for calves

Hyperextensions
3x15

Abs
3x15


I did some light front squats instead of leg presses and I might keep it this way. I can easily fall asleep when doing legs presses, besides, front squats kick ass!

Tomorrow is the last day of the exam period, so from now on I will have much more focus and energy for my workouts.

[jdmalm123]

Originally Posted by nacho

I did some light front squats instead of leg presses and I might keep it this way. I can easily fall asleep when doing legs presses, besides, front squats kick ass!

upgrade!

"fall asleep" lol, so true!

Originally Posted by nacho

Tomorrow is the last day of the exam period, so from now on I will have much more focus and energy for my workouts.

Uh oh, someone's gonna unleash the beast!

[BendtheBar]

Crushing those front squats.

[RobMoriRB]

congrats on the +5 keep it up

[nacho]

Thanks a lot guys!

Week 3, Day 3

Overhead Press

40kgx5
45kgx3
50kgx5 (+4)


Incline Press
3x10x30kg

Bench Press
2x10x40kg

Pull ups
8x3xBW

Scullcrushers
3x10x20kg

Not bad, considering I had about 3 hours of sleep. During the weekend will take some rest and do some conditioning work for Monday(deadlift day) which is the last day of the first cycle and then deload. By the way, the reps Ι mark after the heavy set are the extra reps I hit in relation to the 5/3/1 ones given for each week.

[BendtheBar]

Give you credit for hitting it on low sleep.

Have a good weekend.

[nacho]

Yesterday:

Week 3, Day 4

Deadlift

90kgx5
100kgx3
115kgx4 (+3) PR


Leg Extensions
4x10x20kg

Bicep curls
5x10x18kg

Leg Raises
4x5xBW

Nice closing for the first cycle. My last maxing out on deadlift was 112.5x3 so its a good progress. For the rest of the week I am planning to do 2 workouts for deloading. I will follow Wendler's protocol (40%x5, 50%x5, 60%x5 or 65%x3, 75%x3, 85%x3) on the main lifts and might add some light dumbbell work. I am still not experienced in deloading so I will go the fast food way, at least to get on the right track.