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No more spinning my wheels - Phd-4 LOG15973

SnackIt private msg quote post Address this user
I messed up my last log, posted wrong, not letting my routine ADD winning this time.

This summer i want to go all in for this cut and get down to 10 body fat, then reverse diet into an clean bulk, my goal is to slowly lower my calories 100 per week to I'm loosing weight, then keep cutting to the end of june, then I'm going on a 2 week vacation, then start reverse dieting into an clean bulk, i will be logging in kgs.


Stats:
Age: 18
Weight: 182 pounds (83kg)
Height: 5"8
Bodyfat: Im not sure, i think around 17-18% body fat


Macros: (Lower) (Higher) depends on days.
Calories: 3150
Carbs: 350-400g carbs
Protein: 190-210g protein
Fat: 80-90g fat


Best lifts: (1RM)
Bench: 95 kg (210 pounds)
Deadlift: 140 kg (310 pounds)
Squat: 105 kg (230 pounds)
OHP: 55 kg (121 pounds)


I will be doing 5/3/1 (PHD-4) starting weight is 90% of 1RM

Training max: (90% of 1RM)

Bench: 86 kg (190 pounds)
Deadlift: 126 kg (277 pounds)
Squat: 95 kg (210 pounds)
OHP: 50 kg (110 pounds)


Workout program: (PHD-4)

Monday - Power Day - Bench and Overhead Press 5/3/1.
Tuesday - Power Day - Squat and Deadlift 5/3/1.
Wednesday - HIIT cardio.
Thursday - Hyper Day - Chest and Triceps.
Friday - Hyper Day - Back, Shoulders and Biceps
Saturday - Hyper Day - Legs.
Sunday - Off


Monday: Power - Bench and Overhead Press 5/3/1
Bench press: 5/3/1
Overhead press: 5/3/1
Barbell row: 4 x 6-10
Pulldown: 3 x 6-10
Bar curl: 4 x 6-10
Skullcrushers: 4 x 6-10

Tuesday: Power - Squat and Deadlift 5/3/1
Squat: 5/3/1
Deadlift: 5/3/1
Leg press: 4 x 6-10
Calf raise: 3 x 6-12



Thursday: Chest and tricep
DB incline: 4 x 8-12
Bench Press: 4 x 8-12
DB Flies: 3 x 10-12
Skullcrushers: 3 x 8-12
Rope pulldown: 3 x 8-12


Friday: Back, shoulders and bicep.
Seated cable row: 4 x 8-12
V-Bar pulldown: 4 x 8-12
Kroc row: 3 x 8-12
Shrugs: All out set of 20-40 reps
Facepulls: 2 x 8-12
Lateral raise: 4 x 8-12
Dumbell curls: 4 x 8-12


Saturday: Legs
Leg press: 4 x 8-12
Stiff deadlift: 4 x 8-12
Hyperextensions: 3 x 8-12
Leg curl: 3 x 8-12
Calf raise: 3 x 8-12

This is also the old template, doing it a little different now, much easier to follow.
First week workout (forgot to log deadlift and OHP)

21.1.2015
Workout: (kg) (lbs)

Upper - bench 5/3/1
Bench: 56x5 (123) 64x5 (141) 73x8 (160)
Db incline press: 32x7, 32x7, 32x6, 32x6
Barbell row: 65x7, 65x8, 65x8, 65x8
Pulldown: 60x10, 60x10x, 60x7, 60x6
Shrugs: 60x12, 60x8


Workout: (kg) (lbs)
Lower - Squat 5/3/1
Squat: 61x5 (134) 71x5 (156) 80x9 (176)
Stiff Dead: 80x8, 80x8, 80x8, 80x8 (New pr)
Leg Press: 160x10, 160x10, 160x10, 160x7
Leg Curl: 45x10, 45x10, 45x8
Calf Raise: 70x10, 70x10, 70x10
And some abs at the end.
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SnackIt private msg quote post Address this user
26.1.2015

Todays macro: 2527 calories, 254g carbs, 212g protein and 72g fat

Was not hungry today, goal was 2800.

Week 2: 3x3+
Workout: (kg) (lbs)
Upper - Bench and OHP 5/3/1

Bench: 60x3 (132) 68x3 (149) 77x8 (170)
OHP: 35x3 (77) 40x3 (88) 45x9 (100) Pr set: 55 kg x 3 reps
Barbell row: 60x10, 60x10, 60x8, 60x8
Pulldown: 60x10, 60x10x, 60x10, 60x8

And some accessory lifts at the end.. tricep etc, not logging that.
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SnackIt private msg quote post Address this user
Today i read the 5/3/1 beyond book, and that made me love 5/3/1, its was so much more to it then i thought, i learnt about joker sets today, and i added it to my training, i loved it, I'm decided not to do the first set last because I'm already doing a lot of volume as I'm doing phd-4, had a great leg/ab workout today, had to do deadlift and squats today, i fucked up yesterday and i did an upper body day and not deadlift and bench.




27.1.2015

Todays macro: 2860 calories, 325g carbs, 226g protein and 67g fat


Week 2: 3x3+
Workout: (kg) (lbs)
Lower - Squat and Deadlift 5/3/1
Squat: 66x3 (145) 76x3 (167) 85x7 (187)
Joker set:90x3 (198) 100x3 (220)

Deadlift: 88x3 (194) 101x3 (222) 113x5 (250)
Joker set: 125x3 (275) had to stop there, lower back tired.

Accessory lift: only in kg
Leg Press: 160x10, 160x8, 160x8
Abs at the end, had to leave the gym in a hurry, didn't do everything i normally do like ham curl etc.


Did i understand the joker set concept right? and did i do it the right way?



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SRorhrbac0808 private msg quote post Address this user
So you're doing PHD4 now... But then read the 5/3/1 book and going to add 5/3/1 joker set stuff to phd4... I'll sip my tea while you keep spinning your wheels.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
So you're doing PHD4 now... But then read the 5/3/1 book and going to add 5/3/1 joker set stuff to phd4... I'll sip my tea while you keep spinning your wheels.


Whats wrong with using joker sets on PHD 4? I'm done spinning my wheels, I'm sticking to the main plan.¨

Straight from the book:

This is the best new addition to the 5/3/1 program and I believe that Joker sets should always be in your training program. If you take anything from this book and add it to your training, let it be Joker sets.


Joker set was added to 5/3/1 long after the PHD-4 routine was released.

I made this log to get feedback and motivation on the way... i know that i got an bad start on this forum with all the stupid questions, i was just overanalyzing things.
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Dem41 private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Quote:
Originally Posted by SRorhrbac0808
So you're doing PHD4 now... But then read the 5/3/1 book and going to add 5/3/1 joker set stuff to phd4... I'll sip my tea while you keep spinning your wheels.


Whats wrong with using joker sets on PHD 4? I'm done spinning my wheels, I'm sticking to the main plan.¨

Straight from the book:

This is the best new addition to the 5/3/1 program and I believe that Joker sets should always be in your training program. If you take anything from this book and add it to your training, let it be Joker sets.


Joker set was added to 5/3/1 long after the PHD-4 routine was released.

I made this log to get feedback and motivation on the way... i know that i got an bad start on this forum with all the stupid questions, i was just overanalyzing things.



What he's getting at is, you Just started this new routine 2 days ago and your already changing it. right below that quote from the book you posted, jim writes

However, this style of training doesn’t fit everyone’s training needs, and this style of training is really based on auto--­regulation. In other words, YOU must be accountable for your own actions and training. YOU must make decisions that affect YOUR success in the weight room. YOU must read your body and make great decisions. I can’t teach people, in print, how to do any of this. It’s like teaching someone how to love simply by writing about it .

One thing I have seen jim post time and time again on his t-nation board is that many people throw these in without thinking them through. They are for the days you feel awesome and the weight feels light, not every single day. IMO stick with one set routine for 6 months atleast before you start adding in/changing it or your never going to get anywhere.
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SnackIt private msg quote post Address this user
@Dem41 Thanks mate, you are probably right, should stick with the basic for some months first, might have some joker sets at days i feel great, but not more then 1 time a month max, just for setting some extra PRs.
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