7/1/11:
Deadlift:
(warmup)
135x5
155x3
175x3
(working)
200x5
230x5
260x5
Reverse band Romanian deadlift (averages):
225x10x5
Rack pull (just above knee):
275x6
225x10x4
7/4/11:
After two days of rest, I came back to hit a PR. A great way to celebrate America’s independence!
Press:
(warmup)
45x8
75x5
45x5 (javelin)
95x3
45x5 (javelin)
(working)
125x5
145x3
160x1
165x5
175x1 (5-pound PR)
Band-resisted press:
65x10x5
Band-resisted CGBP:
135x10x5
7/7/11:
Power snatch:
45x5
Squat:
(warmup)
45x8
95x5
135x5
185x5
(working)
220x5
250x3
280x1
Band-resisted squat:
135x10x3
Had to get in and out quick today, so that’s it.
7/8/11:
Bench:
(warmup)
45x8
95x5
135x4
165x3
(working)
190x5
215x3
240x1
250x1
260x1 (paused)
Reverse-band close-grip bench press:
155x10x5
That’s it. The 260 bench was with a pretty long pause, so I feel pretty confident that I’d be able to hit it easy in a meet.
Also, my left ankle has been bothering while benching (but not squatting, oddly enough) for a week or two. According to my workout partner, I was consistently placing my left foot farther back than my right in my setup, which I don’t usually do. I recently tried messing with my form to keep my heels flat on the ground and my feet facing more forward, so maybe things will be better when I get the technique all ironed out.
7/9/11:
Deadlift:
(warmup)
135x5
135x4
185x3
(working)
230x5
260x3
290x1
320x1
340x1
365x1 (10 pound PR)
Reverse-band snatch-grip deadlift (averages):
225x10x5
Lat pulldown glute-ham raise:
BWx3x3
Deadlift PR! And just when I thought that I had lost a lot of strength on the lift. It was also done with a double overhand grip, very little chalk, and a long hold at the top. Basically, fuck yeah. This 5/3/1 shit works.
awesome lifting man I also do the 3-5-1 version
Thanks a lot, dude. How long have you been on 3/5/1?
Just for one cycle so far, I’m using it to prep for an upcoming meet. I really like the addition of singles so I may stay with it for a while.
I definitely would. At first I thought that it would be too light, but it’s nice getting some high-rep stuff in for once. Also, with the addition of the heavy singles, you can still get plenty of work done with weights upwards of 85-90% of your max. I’m just finishing my third cycle, but I’ve hit some pretty easy PRs already.
Also, if you haven’t already bought the 5/3/1 for Powerlifting e-book, that has a section on peaking for a meet.
7/10/11:
Javelin press:
45x6
Press:
45x5
Push press:
95x5
135x3
155x1
175x1
190x1 (PR)
175x1x3
Reverse-band close-grip bench press:
185x10
185x9
185x3
One-arm DB bench:
60x10
Today is supposed to be the first day of a deload week, but I’m going to be in the recording studio from the 12th to the 16th, so I figured I’ll do some extra work and get the most out of my deload. I haven’t push pressed since before I started 5/3/1, so I wanted to see if my max was higher–turns out it is. The 190 went up pretty easy, and after 175 was a bit tough. I still haven’t missed a rep since I started on 5/3/1. Woohoo!
Anyway, the reverse-band bench kinda sucked. I used bands that were way too strong and didn’t set them up that well. Overall, though, today was a very good day. I actually feel refreshed more than run down.
hello spherenine,
are you going to compete soon?
Your log it’s interesting since I had gains i cannot repeat with the plan i’m using now. That’s why before going back to 5/3/1 i’m looking into someone else’s experience.
What kind of methods/programs did you use to get to your initial weights (of this log)?
Thanks.
Marco
Hey, Marco.
I plan on competing in late August. My first competition, actually. I’m looking forward to it.
Before 5/3/1, I didn’t really follow any program at all. For the beginning of my lifting career, I would just go and do three sets of ten or so on whatever exercises I felt like doing. I was never consistent at all. For example, I tried to do a general five-day split for a week or two, then I would do a bunch of dumbbell bench press and leg press for a few weeks, etc. Not recommended. If I could do it again, I would have just started 5/3/1 back then.
Since starting 5/3/1, I have been feeling better overall, been more excited to go to the gym, and have put a few pounds on my maxes. I still don’t follow it to a T, but I plan on getting better about that. . .
I would definitely recommend that you give the program a shot. The gains are slower, but they’re definitely steadier too, which makes it a very worthwhile program in my opinion.
Happy lifting!
Okay, so I’ve been in the studio for the past week, so I haven’t been able to do any real lifting at all. I’ve also been eating like shit and getting very little sleep. . . the life of a musician. I plan on lifting later today, so we’ll see where I stand. This wasn’t exactly the ideal deload.
7/17/11:
Press:
(warmup)
45x8
75x4
95x3
(working)
120x3
135x3
155x4
Band-resisted press:
45x7
75x2
The way that I had the bands set up wasn’t working, so I decided to just do straight press instead:
Press:
75x10x5
DB row:
100x7
100x10x2
One-arm DB bench:
75x5
And as always, a bunch of chins and band pull-aparts spread throughout the workout. Getting an extra rep on the main lift was nice after such a terrible deload, but the assistance work wasn’t feeling too great. I’m sure I’ll get my strength back pretty quickly, though.
7/18/11:
Squat:
(warmup)
45x10
95x5
135x4
185x3
(working)
210x3
240x3
270x3
Front squat:
115x10x5
Suitcase rack pull:
115x5x3
Squatting is feeling better with the narrower stance, but I decided to lower my training max to work more on form. For the rest of the cycle, I will be working off a 280 TM instead of 300.
The front squats were killer. I did them with very little rest and got incredibly winded. I need to make conditioning a priority.
7/19/11:
Bench:
(warmup)
45x10
85x5
125x4
155x3
(working)
180x3
205x3
230x3
255x1x5
DB row:
100x10
100x7
100x15
That’s it. Felt kinda shitty.
7/20:
Deadlift:
(warmup)
135x5x2
185x3
(working)
225x3
255x3
285x3
315x1
325x1
335x1
Band-assisted Romanian deadlift (lights):
225x10x5
7/20/11:
Car pushes too. Feels good, man.
7/22/11:
Moving. No gym workout, but this counts as pretty good GPP. Especially when there’s a 120 degree heat index.
7/23/11:
Power snatch:
45x5
Squat:
45x5
Press:
(warmup)
45x5
75x4
95x3
(working)
115x5
130x5
145x5 (piece of cake)
95x10x5
BBB sets staggered with DB row:
75x10x5
Sotts press:
45x5 (for fun)
Javelin press:
45x10 (very difficult)
Pallof press:
50x12x2
Face pulls:
60x20x2