Age: 23
Height: 5'9"
Weight: 218
History: I've been exercising/training since 14yrs old for football and wrestling but never cared to eat a surplus of food. Worked out recklessly after highschool with no set plan but to just get big and strong. Joined the Navy in 2016 and left boot camp itching to train for strength and hopped on 5/3/1 in A-School. Left A-School with a 420lb squat, 265lb bench, 165lb press, and 420lb deadlift (with not so spectacular form) after 6 months of training. Checked into my first command where I got a membership to a well enough equipped gym in January 2017 where I snapped by back up (before I ever knew about Austin Bararki's articles on back pain) and told myself to change the way I lift form-wise. I have been reading and watching SS related material when my focus on strength was growing in school and decided that I will lift the way the book teaches while regressing back to the SSNLP to ingrain the form and get "true" strength through a linear progression. Fast forward to now where I decided to end my LP before I grind myself into the dirt with: 3setsx3reps 410lb, 3x5 225lb bench, 3x5 145lb press, and 3x5 405lb deadlift.
I know these lifts are not totally at the end of novice gains but I am doing command PT every day until the next PRT cycle because I need my sit-ups and run time improved and I can't balance PT and my LP because I would hit a wall very fast. Switched back to 5/3/1 programing as my personal history was positive doing PT and 5/3/1 during school. I'm open to feedback and discussions on training (because 5/3/1 is...controversial here..) and learning from this forum.
Happy training, everyone.
I'm Just Here to Get Strong...and Maybe Handsome
Moderator: Chebass88
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
Have not dated these workouts but they have been for the past few weeks.
Mon:
Squat:
275x5
315x5
335x10 @9.5
278 2setsx8reps (no sleeves or belt)
Close Grip Bench:
185 4x5 (started conservative)
Body-weight Superset 3xFailure:
1a. Dips 10, 9, 9 (started conservative)
1b. Neutral-grip Pullups 6, 5, 4
Done.
Tue:
Press:
95x5
110x5
125x10 @10
95 2x8
DL:
315 4x5 (dropped these after this week because deadlifting after squatting yesterday was not a good idea)
Superset 4x8:
1a. Incline DB Press 50lbs (started conservative)
1b. Barbell Row 150lbs
Done.
Thurs:
Bench:
160x5
185x5
210x10 @9
160 2x8
Squat:
4x5 315 (no sleeves, loose belt)
Snatch Pulls (first time getting into these so starting out very light):
135x5
145x5
155x5
Leg Raises: 15, 15, 15
Done.
Fri:
Deadlift:
275x5
315x5
355x8 @9, no lighter sets after
Military Press:
110 4x5
Barbell Row (did not touch the floor):
175 4x6
Done.
Used this week to find out what worked and didn't work and changed the supplementary and accessory lifts for the next weeks. My program is still evolving the way to keep unnecessary fatigue away, such as doing barbell rows twice a week (too much stress on lower back).
Mon:
Squat:
275x5
315x5
335x10 @9.5
278 2setsx8reps (no sleeves or belt)
Close Grip Bench:
185 4x5 (started conservative)
Body-weight Superset 3xFailure:
1a. Dips 10, 9, 9 (started conservative)
1b. Neutral-grip Pullups 6, 5, 4
Done.
Tue:
Press:
95x5
110x5
125x10 @10
95 2x8
DL:
315 4x5 (dropped these after this week because deadlifting after squatting yesterday was not a good idea)
Superset 4x8:
1a. Incline DB Press 50lbs (started conservative)
1b. Barbell Row 150lbs
Done.
Thurs:
Bench:
160x5
185x5
210x10 @9
160 2x8
Squat:
4x5 315 (no sleeves, loose belt)
Snatch Pulls (first time getting into these so starting out very light):
135x5
145x5
155x5
Leg Raises: 15, 15, 15
Done.
Fri:
Deadlift:
275x5
315x5
355x8 @9, no lighter sets after
Military Press:
110 4x5
Barbell Row (did not touch the floor):
175 4x6
Done.
Used this week to find out what worked and didn't work and changed the supplementary and accessory lifts for the next weeks. My program is still evolving the way to keep unnecessary fatigue away, such as doing barbell rows twice a week (too much stress on lower back).
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
Prior training sessions will be added soon then I will started adding current training sessions.
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mgil
- Shitpostmaster General
- Posts: 8685
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: I'm Just Here to Get Strong...and Maybe Handsome
If you want to get Strong and Beautiful, you’re in the right place, @MrBlonde.
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
3's week
Decided to do Joker sets then drop down to the original 3+ set weight to add in volume and increase stress.
Mon:
Squat:
295x3
335x3
380x3
385x3
390x3
380x6 @9
Close Grip Bench:
4x5 190lbs
Bodyweight Superset (aiming to get at least 1 rep higher in total reps compared to last weeks total reps):
1a. Dips 11, 10, 9
1b. Neutral Grip Pullups 7, 5, 4
1c. Dragonflies (abs) 10, 10, 10
Done.
Tues:
Press:
105x3
115x3
130x3
135x3
140x3
145x3
130x8 @9.5
Stiff-Leg Deadlift:
4x8 205
Superset 4x8:
1a. Incline Dumbbell Press 55lbs
1b. Barbell Row 165lbs
1c. Leg Raise (abs) 17, 17, 17, 17
Done.
Thurs:
Bench:
175x3
200x3
225x3
230x3
235x3
225x5 @9
Squat:
2x5 320lbs (was shooting for 4 sets of 5 but called it after 2 because my back was fatigued)
Snatch Pulls:
140x5
150x5
160x5
Done.
Fri:
Deadlift:
290x3
335x3
375x3
380x3
385x3
390x3
375x3
Felt a pop in my lower left back attempting a 4th rep and stopped. Had to keep moving and did body weight good-mornings after lapping the gym, back felt better and decided to continue with the workout. Expected to wake up the next morning in pain and hardly able to move.
Military Press:
4x5 115lbs
Superset:
1a. Lying Dumbbell Triceps Extensions 3x10 25lbs
1b. Dumbbell Curls 3x10 20lbs
2a. Situps 10, 15, 20
2b. Reverse Crunches 15, 15, 20
Done.
Woke up Saturday morning without horrible back pain or stiffness, just typical soreness after a heavy week of lifting.
Decided to do Joker sets then drop down to the original 3+ set weight to add in volume and increase stress.
Mon:
Squat:
295x3
335x3
380x3
385x3
390x3
380x6 @9
Close Grip Bench:
4x5 190lbs
Bodyweight Superset (aiming to get at least 1 rep higher in total reps compared to last weeks total reps):
1a. Dips 11, 10, 9
1b. Neutral Grip Pullups 7, 5, 4
1c. Dragonflies (abs) 10, 10, 10
Done.
Tues:
Press:
105x3
115x3
130x3
135x3
140x3
145x3
130x8 @9.5
Stiff-Leg Deadlift:
4x8 205
Superset 4x8:
1a. Incline Dumbbell Press 55lbs
1b. Barbell Row 165lbs
1c. Leg Raise (abs) 17, 17, 17, 17
Done.
Thurs:
Bench:
175x3
200x3
225x3
230x3
235x3
225x5 @9
Squat:
2x5 320lbs (was shooting for 4 sets of 5 but called it after 2 because my back was fatigued)
Snatch Pulls:
140x5
150x5
160x5
Done.
Fri:
Deadlift:
290x3
335x3
375x3
380x3
385x3
390x3
375x3
Felt a pop in my lower left back attempting a 4th rep and stopped. Had to keep moving and did body weight good-mornings after lapping the gym, back felt better and decided to continue with the workout. Expected to wake up the next morning in pain and hardly able to move.
Military Press:
4x5 115lbs
Superset:
1a. Lying Dumbbell Triceps Extensions 3x10 25lbs
1b. Dumbbell Curls 3x10 20lbs
2a. Situps 10, 15, 20
2b. Reverse Crunches 15, 15, 20
Done.
Woke up Saturday morning without horrible back pain or stiffness, just typical soreness after a heavy week of lifting.
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
5/3/1's Week
Switched 1 rep sets out for 2 reps to build strength instead of test it. This is how I will do my 5/3/1's weeks, it goes 5/3/2's instead, sorry Mr. Wendler...
Going to start rating heavy sets to gauge RPE a little bettter.
Mon 2APR:
Squat:
315x5
355x3
400x2 @7.5
405x2 @8.5
410x2 @9.5
400x5 @10
Close Grip Bench Press:
4x5 195lbs
Bodyweight Superset:
1a. Dips 11, 10, 10
1b. Neutral Grip Pullups 8, 6, 4
1c. Dragonflies (abs) 11, 11, 11
Done.
Tues 3APR:
Press:
110x5
125x3
140x2 @8
145x2 @8
150x2 @9
140x6 @9.5
Had little rest between each set, gym was getting busy and I didn't want to hog the rack.
Stiff-Leg Deadlift:
4x8 210lbs
Superset:
1a. Incline Dumbbell Press 4x8 60lbs
1b. Barbell Row 4x8 165
1c. Leg Raises (abs) 18, 18, 18
Done.
Thurs 5APR:
Bench:
185x5
210x3
235x2 @8.5 forgot to get tight on this set
240x2 @8.5
245x2 @10
235x4 @10
Have to keep building that strength on my weak bench.
Highbar Squat (decided to switch to highbar to keep heavy stress off my lowback, but the bar kept rolling lower each rep as if it wanted to fall right onto my shelf for lowbar... gonna switch to front squats to work on bracing my whole back next week or do Safety bar squats if my shoulders die due to front squat pain, anyways...):
4x8 215lbs
Snatch Pulls:
145x5
155x5
165x5
175x5
I really like snatch pulls but they fatigue my low back so I'll have to focus on not being reckless with these.
Done.
Fri 6APR:
Deadlift:
315x5
355x3
395x2 @8.5
400x2 @8.5
405x2 @9
355 2x6 @8
Opted out of the plus set so I don't aggravate my back further. Did Second Set last for 2 sets to build strength, felt strong and fast.
Military Press:
4x5 120lbs
Superset:
1a. Lying Dumbbell Triceps Extension 3x11 25lbs
1b. Dumbbell Curls 3x10 25lbs
Going to add in 1 rep each set before moving to heavier weight.
2a. Situps 20, 20, 20
2b. Reverse Crunches 20, 20, 20
Done.
Decent week overall but I really want to focus on increasing my bench and deadlift. I dont think I have the best leverages for a conventional DL but I will continue to build what I can, maybe eventually move into Sumo DLs. My upper body strength has been lagging behind relative to my expectations and strength but I'm going to continue to work.
Switching to an Upper-Lower split instead of a Full body 4x a week. I don't expect my lower back will be able to handle the stress of squats one day then deadlifts the next day for an entire week
Switched 1 rep sets out for 2 reps to build strength instead of test it. This is how I will do my 5/3/1's weeks, it goes 5/3/2's instead, sorry Mr. Wendler...
Going to start rating heavy sets to gauge RPE a little bettter.
Mon 2APR:
Squat:
315x5
355x3
400x2 @7.5
405x2 @8.5
410x2 @9.5
400x5 @10
Close Grip Bench Press:
4x5 195lbs
Bodyweight Superset:
1a. Dips 11, 10, 10
1b. Neutral Grip Pullups 8, 6, 4
1c. Dragonflies (abs) 11, 11, 11
Done.
Tues 3APR:
Press:
110x5
125x3
140x2 @8
145x2 @8
150x2 @9
140x6 @9.5
Had little rest between each set, gym was getting busy and I didn't want to hog the rack.
Stiff-Leg Deadlift:
4x8 210lbs
Superset:
1a. Incline Dumbbell Press 4x8 60lbs
1b. Barbell Row 4x8 165
1c. Leg Raises (abs) 18, 18, 18
Done.
Thurs 5APR:
Bench:
185x5
210x3
235x2 @8.5 forgot to get tight on this set
240x2 @8.5
245x2 @10
235x4 @10
Have to keep building that strength on my weak bench.
Highbar Squat (decided to switch to highbar to keep heavy stress off my lowback, but the bar kept rolling lower each rep as if it wanted to fall right onto my shelf for lowbar... gonna switch to front squats to work on bracing my whole back next week or do Safety bar squats if my shoulders die due to front squat pain, anyways...):
4x8 215lbs
Snatch Pulls:
145x5
155x5
165x5
175x5
I really like snatch pulls but they fatigue my low back so I'll have to focus on not being reckless with these.
Done.
Fri 6APR:
Deadlift:
315x5
355x3
395x2 @8.5
400x2 @8.5
405x2 @9
355 2x6 @8
Opted out of the plus set so I don't aggravate my back further. Did Second Set last for 2 sets to build strength, felt strong and fast.
Military Press:
4x5 120lbs
Superset:
1a. Lying Dumbbell Triceps Extension 3x11 25lbs
1b. Dumbbell Curls 3x10 25lbs
Going to add in 1 rep each set before moving to heavier weight.
2a. Situps 20, 20, 20
2b. Reverse Crunches 20, 20, 20
Done.
Decent week overall but I really want to focus on increasing my bench and deadlift. I dont think I have the best leverages for a conventional DL but I will continue to build what I can, maybe eventually move into Sumo DLs. My upper body strength has been lagging behind relative to my expectations and strength but I'm going to continue to work.
Switching to an Upper-Lower split instead of a Full body 4x a week. I don't expect my lower back will be able to handle the stress of squats one day then deadlifts the next day for an entire week
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
New structure to my workouts:
Monday:
5/3/2 Bench
Medium Press (Military Press)
Tuesday:
5/3/2 Squat
Light Deadlift (Stiff Leg)
Thursday:
5/3/2 Press
Medium Bench (Close Grip)
Friday:
5/3/2 Deadlift
Light Squat (Front Squat or SSB)
Snatch Pulls
Monday:
5/3/2 Bench
Medium Press (Military Press)
Tuesday:
5/3/2 Squat
Light Deadlift (Stiff Leg)
Thursday:
5/3/2 Press
Medium Bench (Close Grip)
Friday:
5/3/2 Deadlift
Light Squat (Front Squat or SSB)
Snatch Pulls
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
Mon 09APR:
Bench:
165x5
190x5
215x5 @7
220x5 @9
225x5 @9.5
230x5 @10
215x7 @9.5
Military Press:
4x5 125lbs
Felt fatigued from bench but last sets got better.
Superset:
1a. Dips 11, 11, 11
1b. Pull-ups 7, 6, 4
1c. Dragonflies (Abs) 3x12
Done.
Lost a rep on pull-ups compared to last week, pull-ups altogether felt tough tonight possibly due to some weight gain (haven’t weighed myself) or fatigue from being an upper body only day. Not worried but I will continue to try to progress from here. Onto lower body tomorrow!
Bench:
165x5
190x5
215x5 @7
220x5 @9
225x5 @9.5
230x5 @10
215x7 @9.5
Military Press:
4x5 125lbs
Felt fatigued from bench but last sets got better.
Superset:
1a. Dips 11, 11, 11
1b. Pull-ups 7, 6, 4
1c. Dragonflies (Abs) 3x12
Done.
Lost a rep on pull-ups compared to last week, pull-ups altogether felt tough tonight possibly due to some weight gain (haven’t weighed myself) or fatigue from being an upper body only day. Not worried but I will continue to try to progress from here. Onto lower body tomorrow!
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
Tue 10APR:
Squat:
280x5
325x5
365x5 @7
370x5 @8
375x5 @9
380x5 @9
365x8 @9.5
Didn’t rest enough between 365, 370, and 375 so they felt harder than I wanted. Sets after I set a 5min timer.
Stiff leg Deadlift:
4x8 220lbs
These felt tougher than last week. Not surprising since I am doing them after squats now. Working on keeping my lumbar straight.
Superset:
1a. Incline Dumbbell Ress 4x8 65lbs
1b. Barbell Row 4x8 170lbs
1c. Leg Raises (abs) 4x19
Done.
Lower body day went ok. Will soon lower the sets and reps for accessory work.
Squat:
280x5
325x5
365x5 @7
370x5 @8
375x5 @9
380x5 @9
365x8 @9.5
Didn’t rest enough between 365, 370, and 375 so they felt harder than I wanted. Sets after I set a 5min timer.
Stiff leg Deadlift:
4x8 220lbs
These felt tougher than last week. Not surprising since I am doing them after squats now. Working on keeping my lumbar straight.
Superset:
1a. Incline Dumbbell Ress 4x8 65lbs
1b. Barbell Row 4x8 170lbs
1c. Leg Raises (abs) 4x19
Done.
Lower body day went ok. Will soon lower the sets and reps for accessory work.
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
Thurs 12APR:
Press:
100x5
115x5
130x5 @8
135x5 @9
140x5 @10
130x8 @10
Bench:
4x5 200lbs
Felt heavy and my chest was oddly sore.
Superset:
1a. Lying Dumbbell Extensions 3x12 25lbs
1b. Dumbbell Curls 3x12 25lbs
2a. Sit-ups 3x21
2b. Reverse Crunches 3x21
Done.
Today was tough, felt tired all day but I made all my reps. Onto the next day.
Press:
100x5
115x5
130x5 @8
135x5 @9
140x5 @10
130x8 @10
Bench:
4x5 200lbs
Felt heavy and my chest was oddly sore.
Superset:
1a. Lying Dumbbell Extensions 3x12 25lbs
1b. Dumbbell Curls 3x12 25lbs
2a. Sit-ups 3x21
2b. Reverse Crunches 3x21
Done.
Today was tough, felt tired all day but I made all my reps. Onto the next day.
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MrBlonde
- Registered User
- Posts: 12
- Joined: Fri Apr 06, 2018 4:48 pm
Re: I'm Just Here to Get Strong...and Maybe Handsome
Fri 13APR:
Deadlift:
280x5
325x5
365x5 @8
370x5 @8.5
375x5 @9
380x5 @10
325 2x8 @8.5
Felt destroyed after deads
Front Squat
220x8 (tough 8 reps)
155 3x8
Picked 220lbs expecting it to not be to difficult but my shoulders were wrecked after the first set. Tried a second set but racked it after 5 reps, because each rep was slow and Grindy. Had no idea my front squat would be such shit (ratio-wise) compared to my low bar (fuck you StSt).
Superset:
1a. Snatch Pulls 150x5 160x5 170 2x5
1b. Dumbbell Chest Flyes 4x10 25lbs
1c. Ab Wheel 4x10
Snatch pulls were not what as explosive as I wanted them but it was the last of barbell work at the end of a tough week so all things considered it wasn’t too bad. But I will cut back on the weight to get better “explosion” and form out of them.
Done.
End of my 5’s week. This week has been tough on me, all my joker sets and assistance/accessories felt slow-ish but I’m still building. Onto the 3’s week I go.
Deadlift:
280x5
325x5
365x5 @8
370x5 @8.5
375x5 @9
380x5 @10
325 2x8 @8.5
Felt destroyed after deads
Front Squat
220x8 (tough 8 reps)
155 3x8
Picked 220lbs expecting it to not be to difficult but my shoulders were wrecked after the first set. Tried a second set but racked it after 5 reps, because each rep was slow and Grindy. Had no idea my front squat would be such shit (ratio-wise) compared to my low bar (fuck you StSt).
Superset:
1a. Snatch Pulls 150x5 160x5 170 2x5
1b. Dumbbell Chest Flyes 4x10 25lbs
1c. Ab Wheel 4x10
Snatch pulls were not what as explosive as I wanted them but it was the last of barbell work at the end of a tough week so all things considered it wasn’t too bad. But I will cut back on the weight to get better “explosion” and form out of them.
Done.
End of my 5’s week. This week has been tough on me, all my joker sets and assistance/accessories felt slow-ish but I’m still building. Onto the 3’s week I go.