5/3/1 RUN!

[Berserker_D]

 

[Berserker_D]

 

[Berserker_D]

11/19/24
Body weight 228
Cal 2245
P 212
C 209
F 67
Dead’s 215x5 245x5 280x5
Hypers 5# 5x12 superset 3 Bw chins
Hanging Leg Lifts 3x15 grip strength was gone! Couldn’t get the last two sets.

 

[Berserker_D]

Rest day and a refeed wow

 

[Berserker_D]

11/21/24
Bench warm up barx10 135x10 205x5 235x5
265x5

Incline bench 5x15 120#
Bent over dumbbell rows 5x10 65#

30 min full body stretches.
Prioritized sleep over the run for the day

 

[Berserker_D]

11/23/24
Squat warm up barx10 135x6 215x5 245x5
280x5

Lunges 5x15 body weight

Leg curls 5x10 70#

30min stretches
Haven’t kept up with tracking last few days but protein has been over 200g everyday for sure

 

[Berserker_D]

 

[Berserker_D]

11/25/24 BW 226.5
Press 150x3 170x3 190x3

30min stretches

Thanksgiving day celebration for us! Big eating!! No weighing for a few days lol

 

[Berserker_D]

11/26/24
30 min stretches
I think I’m still digesting haha. Had a huge plate this morning with a monster ham sandwich on the side.

Only power movement today
Deads 230x3 260x3 295x3 lets gooooo

 

[Berserker_D]

11/27/24 body weight 232
Rest day

 

[Berserker_D]

11/28/24
Bench bar x10 135x6 205x3 235x3 265x3
Incline 5x15 120#
Was short on time. Had to get something on the books before work

 

[Berserker_D]

12/1/24
Squats bar x10 135x6 230x3 260x3 295x3

Lunges body weight 5x15

Leg curls 5x10 70#

Through a few sets of wide grip pull ups in there on some of my rest periods

 

[Berserker_D]

Some progress pics at 231.0
Thanksgiving lasted a week!
Tracking hasn’t been great!!

 

[Berserker_D]

12/2/24
Body weight 231
Cals 2452
C 254
F 74
P 166
Daily step 15,061
30 minutes full body stretches
25 minutes core training

Press day barx5 140x5 160x5 180x5
Dips body weight 5x15
Chin ups body weight 5x15

 

[Berserker_D]

Had the wrong gear on and got super chaffed. Had to walk probably a 1/3 of the total close to the end to let them thighs cool off lol

 

[Berserker_D]

12/3/24
Body weight 228.2
Cal 3156
C 312
F 119
P 232
Daily steps 10,705
30 mins full body stretches

Deads barx10 135x10 215x5 245x5 280x5
Hyper extensions 5# 5x12 superset
Wide grip lat pull downs 160# 10,10,10,6
Hanging Leg Lifts 3x15
Was supposed to do 5 sets but ran out of grip strength after through g in those pull downs.
Over all feeling good and more solid on the movements.
Might do one more week of the 5’s before going back to the heavier 3’s

 

[Yano]

12/3/24
Body weight 228.2
Cal 3156
C 312
F 119
P 232
Daily steps 10,705
30 mins full body stretches

Deads barx10 135x10 215x5 245x5 280x5
Hyper extensions 5# 5x12 superset
Wide grip lat pull downs 160# 10,10,10,6
Hanging Leg Lifts 3x15
Was supposed to do 5 sets but ran out of grip strength after through g in those pull downs.
Over all feeling good and more solid on the movements.
Might do one more week of the 5’s before going back to the heavier 3’s

You might like the scheme ive been running for deadz it's basically a stretched out Texas method.

10 @ 45% - 5 @ 50% - 3 @ 60% - 2 @ 70% - 1@ 77% - 1 @ 86%

Every other week I'll drop the 86% off the top and just hit 5 singles with solid form at 77%

If you want to use it for peaking just keep adding a single every week so the next at say 90/92% or so then another a week later at 100 then your final week take it to 104 or 105% for your new 1rm

If you add in back down sets at 6 @ 80% - 8 @ 70% and Amrap @ 65% that will cover your hypertrophy

whole goal of this is to add 5lbs a week to my dead ,,,and so far , it works

 

[BrotherIron]

5/3/1 is definitely a solid template to use for strength gains.

 

[Berserker_D]

12/4/24
Body weight 228.8
Cal 2,577
C 147
F 100
P 230
Daily steps 11,250
30 mins full body stretches

Rest day

 

[Berserker_D]

12/5/24
Cal 1,380
C 141
F 28
P 144
Daily steps 20,900

Bench barx10 135x10 205x5 235x5 265x5
Incline bench 5x15 125#
Bent over dumbbell row 5x10 65#