Background: College student. Muay Thai and grappling since 2008.Grew up skinny and weak, couple years ago decided to try and get strong. Started out with some BS routines using machines exclusively and wondered why free weight still felt heavy. Finally found 5x5, did that for a few months and got stronger. Decided I wanted to get jacked instead so got on some BB routines for a few months, but got weaker. Injured my sciatic nerve in a Muay Thai fight and decided not to lift at all for a few months which made me lose a lot more strength. In Jan 2012 told myself I was going to start over and get as strong as possible no matter what. Stats: Height:5'10" Weight:155 lbs. Maxes as of 12/26/12: Squat:240 lbs. Bench:185 lbs. Deadlift:340 lbs. SOHP: 120 lbs. (as of 12/27) Goals for 2013 Squat:My current squat is lower than it was back when i was doing 5x5 but I've been making steady progress on my way back. Hoping to Hit 315 this year. Bench:My bench progress has always lagged behind my other lifts but hoping to get on 5/3/1 to help me build on it. Hoping to hit 225. Deadlift:Have been making a lot of progress on the DL this year and hope to continue for the Game of Deathlifts. Hoping to hit 405 by the end of next year. OHP:Havent trained this as heavy as my other lifts so hoping to make some solid gains in 2013. Get back into competing in grappling and Muay Thai. Maybe even MMA Longterm goals: Trying to get my numbers up to where Im confident enough compete in a meet.
I've been trying out a push/pull split for about a month now. Right now It goes: Mon: Push (low volume/heavy) Tues: Pull(higher volume/light) Weds: Squats(heavy) Thurs: Push(higher volume/light) Friday: Pull(low volume/heavy) Sat: Deadlift(heavy) Sun: Break My routine isn't really set in stone and right now besides bench/squat/deadlifts, everything else is up to what I feel like doing that day. My main goal is strength but I still wanted to add some hypertrophy because I want to put on a few lbs. Im still playing around with stuff to find what works best. I might even move to a 3-day push/pull. But Im hoping to get 5/3/1 this week so i can start it in Jan so Ill probably go with that instead..
12/26/2012 Squat 45x8 135x5 225x5 225x5 225x3(Stopped at 3 because I wasnt going deep enough) 205x5 (Dropped the weight to concentrate on depth) 205x5 Front SquatJust started front squatting so Im working on technique for now. 45x8 95x8 95x8 95x8 95x8 Leg Press 340x12 340x12 340x12 Calf Raises 15 15 15
Hmm. Seems like you are kind of all over the place with your programming to be honest. You do a push/pull split, but you do whatever you feel like and really it's 5X5? Kudos if you can actually pull that off. I suppose you should be doing hypertrophy and strength training, so maybe this will work well for you.
I think i might have worded it wrong. I didnt mean that I do whatever I want each workout. I do have a set routine but after a few weeks if I feel like I want to change something one day I might make a change as I see fit. And yes its pretty close 5x5 because that is the only real program Ive been on and it worked for me. At the end of the day Im focusing on bench/deadlift/squat followed by assistance work to complement each one
Ah I see and how does one do low intensity / high volume with 5x5 vs. high intensity / low volume? The two seem pretty linked to me with that template or is the difference mainly from the assistance work through selection / extra sets / etc.?
Well heres why I mentioned that I might switch to a 3-day split (or 4-day if I keep my squat and deadlift days separate). Right now my heavy days focus on heavy bench/squat/deadlift followed by lighter, high volume assistance work. The only difference on the light days is that I would increase the volume on the bench/squat/deadlift and all my assistance work is the same, which seems pointless to me now that youve brought it up. So Ive been thinking about taking out my low intensity days altogether. Ive only been working with this for a little while now so Im really still playing around with it.
12/27/12 Usually start off with bench but I wanted to go for a 1RM on my SOHP for the competition. Warm up with bands SOHP 45x8 95x5 115x2 135(F) Got a little too confident after 115 120x1 New Max Bench Press 45x10 135x5 155x5 155x5 155x5 155x5 Dumbbell Push Press 35x12 35x12 35x12 Incline Dumbbell Press 40x12 45x9 45x9 Going to stick with 40 next time. Dips 2 sets to Failure
My main goal is to get stronger but yes I still want to put on a few pounds. Muay Thai and MMA are my main focus although strength is a real close second so I dont want to put on too much weight. My last BJJ tournament I competed at 145 and my last Muay Thai tournament I fought at 147 and felt comfortable at those weights. An extra 10-15 lbs wouldnt hurt thought as I barely cut any weight for them. Oh and on a side note I just got 5/3/1 so Ill be starting that in January
For some reason I like this log. Your approach to things seems unconventional and interesting to me, even though the workouts so far seem rather normal and a little too much like a BB cross, but I really can't wait to see how this will change over time.
12/31/12 Had family over for a late holiday celebration and combine that with a cold, I decided to take it easy this weekend. Since its a new year I started 5/3/1 today. Today was military press day. Warm Up Some rotational exercises with bands Military Press 5x45 5x50 3x60 Military Press 65x5 75x5 85x9 -Did 10 pull ups after each set as Wendler suggests DB Shoulder Press 30x12 30x12 30x8 Face Pulls 15 15 15 Shrugs 2 Warm Up sets at 45 and 95 lbs 135xF I currently have DB Rows as assistance work on my bench day. Thinking about including a rowing movement on press day but I want to keep my workouts simple. Suggestions anyone?
1/1/2013 Deadlift Day Warm Up 115x5 140x5 175x3 Deadlift 190x5 220x5 245x6 Elevated Deadlift-Standing on a 45 lb plate 135x8 135x8 135x8 135x8 Hip Extensions BWx15 BW+35x15 BW+35x13 Seated Calf Raise 3xF
Dude, you've got some good stats to be so damn skinny. Sounds like you are very strong for your small frame. My advice would be up your calorie intake if you have not already. Eat an extra meal or two, you should definately weigh more.
I dont think I could have started 5/3/1 at a better time lol. I have a shitload of leftovers from Christmas and New Years that I can eat all day
1/3/12 Bench Day Warm Up Some rotational exercises with bands Bench Press 65x5 75x5 95x3 Bench Press 100x5 115x4 130x10 -10 Pull Ups in between sets Incline DB Press 40x12 40x10 40x8 DB Row 35x12 60xF 60xF
1/4/12 Squat Day Warm Up Squats 85x5 100x5 125x3 Squat 135x5 155x5 180x8 Front Squat 45x8 95x8 95x8 95x8 95x8 Leg Press 340x12 340x12 340xF Calf Raises 3xF
1/7/13 Press Day Warm Up Rotational exercises with bands 45x5 50x3 60x3 Overhead Press 70x3 80x3 90x7 -10 Pull Ups between each set DB Shoulder Press 30x12 30x12 30x12 Face Pull 15 15 15 Shrug 45x10 95x10 135xF(25)
