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ajm87 5/3/1 Log: Back to the Future13056

ajm87 private msg quote post Address this user
I'm a 5'9 139 lb. male and have been lifting 4-7x per week for the last six years.

I am currently starting 5/3/1 and following Wendler's advice of not taking my AMRAP sets to failure, but just getting the required reps because of my aortic stenosis (heart condition)

Here is my current split and macros:

Cals: 2757
P: 170
F: 77
C: 346

Wednesday- Shoulder Press 531
Thursday- Deadlift 531
Friday- Treadmill Run
Saturday- Bench Press 531
Sunday- Squat 531
Monday- Treadmill Run
Tuesday- OFF or Treadmill Run

Day One

Press – 5/3/1
Pull-ups- 5 reps in between Press sets
Incline Dumbbell Bench Press – 5 sets of 10 reps
Dumbbell Side Laterals - 5 sets of 10 reps
Triceps Work - 3 sets of 10
Face Pulls - 3 sets of 20

Day Two

Deadlift – 5/3/1
Squat – 5 sets of 10 reps
Lying Leg Curl - 5 sets of 10 reps
Hanging Leg Raises – 5 sets

Day Three

Bench Press – 5/3/1
Chin-ups - 5 reps in between Bench sets
Barbell Shoulder Press – 5 sets of 10 reps
Dumbbell Row – 5 sets of 10 reps
Biceps Work - 3 sets of 10
Face Pulls - 3 sets of 20 reps

Day Four

Squat – 5/3/1
SLDL – 5 sets of 10 reps
Leg Extensions - 5 sets of 10 reps
Weighted Sit-ups – 5 sets
Post 1 IP   flag post
ajm87 private msg quote post Address this user
1/8/2014
Wednesday
Shoulder Press 5's

Warm-ups not included.

Shoulder Press 5/3/1: 5's
80 x 5
95 x 5
105 x 5

Pull-ups
5 reps in between Shoulder Press sets
BW x 5, 5, 5, 5, 5

Incline Dumbbell Press
50's x 10
50's x 10
45's x 10
45's x 10
45's x 10

Dumbbell Side Laterals
20's x 10
25's x 10
25's x 10
25's x 10
30's x 5 --> 20's x 5

Face Pulls
3 x 20

Triceps Rope Pushdown
84 x 10
96 x 10, 10

1.5 mile walk to gym and 1.5 mile walk home
Post 2 IP   flag post
ajm87 private msg quote post Address this user
1/9/2014
Thursday
Deadlift 5's

Warm-ups not included.

Foam roll, lacrosse ball, stretching

Deadlift 5/3/1: 5's
175 x 5
200 x 5
230 x 5

Back Squat
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Lying Leg Curl
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Hanging Leg Raises
BW x 5
BW x 5
BW x 5
BW x 5
BW x 6

Toe Press Calf Raise on Leg Press Machine
3 x 10, 15, 20

1.5 mile walk to gym and 1.5 mile walk home
Post 3 IP   flag post
ajm87 private msg quote post Address this user
Would there be any negative effect if I decided to take in more fat and lower my carbs a bit? Say like 30% fat, which would put me at 92g of fat, then the 170g protein and then 312 carbs.

I'd prefer a bit more fat than I have now.
Post 4 IP   flag post
FiremanSi private msg quote post Address this user
I'd get rid of the leg extensions... there a disaster of an exercise.
Post 5 IP   flag post
340762 5 5
destitute