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5/3/1 natural training log

midevilironsmasher

midevilironsmasher

New member
Here is my stats. Recently got done with a full body routine. Made some good gains. Now I'm trying 5/3/1 with my own spin on it.
228lb
BF% I dunno, starting to get a tire. maybe 16%
Squat 445lb
Bench 315lb
Deads 455lb
OHP 185lb

My goals are to get as strong as possible and gain as much muscle mass as i can. I will post videos on youtube as well... Peace
 
First day of 531 was awesome...
Here it is
Bench
185x5
205x5
235x6 I really felt like I blew this one with my rthym and technique.
Floor Press
185- 5x10
DB Press/pullover
40-3x10
Rope pulldown
70-3x10
Sit-ups
BW 2x25
I got insanely pumped during the floor press. We kept the rest periods pretty quick. Awesome workout.
 
SQUATS!!!!!! Love this day but i didn't care for the accessory work we did. Next time i will do Oly Squat 5x10, Lunges 3x10, Leg Extension 3x10
Here it is
265x5
305x5
350x8
Leg Press 5x10-320lb? I dunno
Leg extension 3x10-45lb
Walking Lunges 50yrds x2 with 35lb KB
 
No deadlift/back video unfortunately. The HD pro lense fogged up.
Deads
260x5
300x5
340x9
BB Rows
185x5x10
Shrugs
185x3x20
Seated good morning(round back)
95x3x10
 
SQUAT!!!!
Today was quad hell. I love this workout and will continue with this assistance routine. Only thing was I squatted about an inch or two higher than usual to give my groin a break. I pulled q groin muscle helping another friend move this weekend. Might have to stay away from deadlift this week.
High Box squat
3x285
3x325
7x370
Leg press machine
320x5x10
Leg extension
Two plates 5x10
Walking lunges BW
50yrd x 2
Insane quad pump today
 
Military press for the military man.
OHP
3x115
3x130
6x145
Seated OHP
140x5x10
BB Shrugs
185x3x15
1A facepull/ 1B upright row Superset
1A 45x15
1B 95x15
X4 sets.

Pure Awesomeness.
If there is a zombie outbreak I will be so pissed. I need to squat 500 this year.
 
Subbed.

F a zombie outbreak. Just barricade yourself in the gym with a generator, and fridge and supplies and keep going. If they get in just beat em in the head with a barbell.
 
Backside day.
Stayed away from deads today to give my groin some more rest. I think I'll be 100% in a week or two. My buddy however pulled 380 for 10 today.
Strict BB row
195x5x10
Cable row
195x5x10
Lat pulldown wide
180x3x12
GHR(tubing for assistance)
3x8
Hypers
25lbx3x10
 
STRONGMAN SATERDAYS
I will remember to bring my phone or the hd pro next time. Me and Ironobliterator had a blast today.
Sled drag (2 plates plus 200lb man on top)
30 yrds x5
Farmers Carry (2 155lb Barbells in each hand)
30 yrds x5
Super dense heavy short log flips
5x5
Granite stone lifts (I would guess its a 200 lb stone?)
3x5

I love this workout. My forearms are on fire. Next time we are gonna add more sprints and and carries like stone carry.
 
Bench day
I had a less than stellar day today. It was my own fault. I didnt have the mind set i usually have going in the gym. Went to bed around 1 AM and just felt dehydrated today. I could feel it big time during the 5x10 portion of the workout. Also during the warmup up today i was trying out something new with my feet more out in stead of tucked under me. I think this is a better position for me because i felt so stable. Any advise on this would be appreciated. Tear my **** up if you want but just remember I'm going more for a powerlifting style. Thanks guys.
Bench
5x205
3x235
3x260
DB Bench (palms facing eachother)
85x5x10
Decline Skullcrush
95x5x10
Tricep pull down
70x3x10
Dropset
 
Sorry for the messed up angle on the squat for the working sets. The phone fell down and I didn't check to see if the lighting and angle was all good. Super pissed about this. As you can see I work my way down to the box. I start with a plate and a pad and then work down.
Box Squat
305x5
350x3
390x3
Leg Extension (Slow Tempo)
45plate 3x10
Leg Press Machine(Slow Tempo)
230x5x10
Walking Lunges
135x2x10
GHR(Bands Assisted)
3x8

5/3/1 Squat W3 C1 - YouTube
 
Felt awesome today. Shoulders are on fire.
Military Press
5x120
3x140
3x155
Shoulder Press
70x4x10
Drop set all the way down to 30lb
Side Lateral Raise
20x3x10
SuperSet (Shrug/Facepull/Upright Row)
3sets 195/45/85
Got my slingshot in today so I figured I try it out today after the shoulder workout
135x10
185x5
225x5
275x3
315x3 <Easy (felt like I could've don't 5 or 6 reps)
If your wondering I bought the slanger because eventually I want to try out geared powerlifting and compete. I've also been dealing with pretty bad tendonitis in my elbows and some shoulder pain. Also My gym partner has serious shoulder problems. I will use this throughout my 5/3/1 program and either raise the max by 10% or maybe just go for reps on the last sets.
 
Backside Day
Rows(focusing on bending over more and bringing the bar low on my belly)
195x5x10
Lat Pulldown
160x3x10
DROPSET
Seated cable row
160x3x12
Barbell Curl
90x3x10
Dropset
GHR
3x8
 
STRONGMAN SUNDAY
Me and my two buddies are training for a strength contest put on by the navy on July 21. Wish me luck guys.
Truck pull with chain harness.
Slightly uphill 70yrds x3
Truck push 70 yards x3
Farmers walk 80lb KB 120yrds x3
Sprints 30yrds in sand x3.
We will alternate each week from speed to heavy work. Today was a speed day.
 
Deload/Dynamic Week
My thoughts on the deload week are to give the joints and the CNS a little rest. This doesnt mean I cant destroy the muscles with some high rep stuff though and also work on my form and explosiveness. That's just me.

Speed Bench (Three Grips)
185x10sx3r
DB Bench (Deep Stretch)
70x3sx15r
Chest Fly Hold
30lb for 30 secs
JM Press
115x3sx12r
Tricep Rope Pulldown
Weight?x3x12
Then I played around with my sling shot. I just put 225 on the bar and banged out 15 reps.
 
Dynamic Squat day... there is absolutley no structure to this workout except the squat portion. I just did what felt right.

Leg Extensions ( I did these cuz my right knee felt banged up today so I wanted to make sure it was warm.)
100x7sx12r (slow tempo/30sec rest)
Dynamic Box Squat
225x5sx2r (safety squat bar)
225x5sx2r (Back squat)
Leg Press Machine
220x3sx20r

Out... This workout and yesterdays workout both took around 25-30 minutes.
Dynamic Squats - YouTube
 
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