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Update: 5/3/1 Worksheet v2.1


I made a major overhaul on my 5/3/1 worksheet and made it available here:

Only thing missing in it at the time is the “Yes/No” drop down box in each Cycle sheet to have the option to remove Barbell Wt from the cells.
Rob “rj347”, a member from the community that I often visit, was able to help me fix this problem by showing me how to do it the way I wanted it done in the first place.

So here is the updated 5/3/1 worksheet v2.1: 531 WorkSheet v2_1a

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Posted by on September 15, 2012 in Program


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5/3/1: C6W3D1: Bench Press (220 x 4) * Conditioning: Krav Maga: 7/8/12

C6W3D1: 7/8/12

So I was up for 30 hours the other day and did some work then slept for 3-4 hours nap before work.
Took 2 BCAA tabs then walked my dogs after work then straight to the gym sipping on some White Flood.
Surprisingly, I felt decent enough as I arrived at the gym but not spectacular. (7/10)

I had to cut off some assistance work as I wanted to catch a Krav Maga class right after lifting.
Decent session overall even though I forgot to film my top set.
Only real issue that surfaced is that my right wrist is still not fully healed!
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Posted by on July 8, 2012 in Training Log


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IS BW Bench Press for Reps Challenge: 1st Attempt – 4/10/12

IS Body Weight Bench Press Challenge: 1st Attempt

190 lbs x 10 @ 188 lbs Body Weight.
That is approximately 80% of my current training max for 5/3/1

My right shoulder had a weird soreness occur on my last warm-up set.
I think I could have done at least 2 more reps but I lost my tightness and dropped the bar at the end.
Hopefully I can do more on my next attempt in a few weeks.

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Posted by on April 10, 2012 in Training Log


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IS BW Squat for Reps Challenge: 2nd Attempt – 4/8/12

IS BW Squat for Reps Challenge: 2nd Attempt – 4/8/12

Decided to do a few challenges instead of the usual scheduled deload week for 5/3/1.
60% of my training max and PR.
This shows how one can be strong enough to do something yet hits a wall due to mental weakness!
2nd attempt at AMRAP Squat in the curl rack and only managed to do 190 lbs x 15 😦
I know I can do at least 1-2 more reps but my mental strength and endurance gave up.
Need to man the fuck up and get sand out of my vag next attempt in a few weeks!

I LOVE this challenge and will continue to attempt as often as I can to build up my mental strength and endurance!

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Posted by on April 8, 2012 in Training Log


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So you want to get stronger?

So you want to get stronger?

Who doesn’t want to get stronger? You’re a liar if you say you don’t!
I know I do and that is why I have been obsessed with lifting and trying to break personal records lately! But it helps to know what you are doing and how to do it in order to achieve your goals.

So I have been visiting a Strength Training site called, which I am also an active member under the username Kilim,  and stumbled upon a great post there. It was written by a forum member named FerrousMaverick and titled “Intro to Strength Training“. It gives a great explanation on the difference between “Strength Training” and “Body Building”, some basics of what Strength Training is all about and what program one should choose to get started the right way.

It’s one of the better posts that I have read about the topic and glad to have found it. Now I would like to share it to anyone passing by here. is a growing online community that is focused on Strength Training with helpful information and members that can help you get in the right path towards a stronger and better you!

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Posted by on October 16, 2011 in Fitness


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