Gonna log my 5/3/1 training here to keep myself something to look back at.
I have been doing 5/3/1 for a while and loving it. The philosophy of just eat, lift, and sprint are so simple and effective. I no longer worry about every minute detail regarding my lifting and nutrition (eating clean and healthy food 90% of the time) so I don’t look like I have OCD lol
My goal is 600 deadlift, 500 squat, and 400 bench (hence the 6/5/4!). Now, I’m nowhere close to it. But I’m confident I’ll be a lot closer a few years down the road doing this than anything else. It may take me 5 or 10 or however many but I’m gunning for it.
Today is the first day of my new cycle.
Military Press
1x5 @ 95
1x5 @ 110
1x8 @ 125
Dips
2x3 @ +90
1x8 @ +70
Standing Db Shoulder (Neutral)
1x10 @ 45 ← too heavy
4x10 @ 35
V-Bar Lat Pulldown
3x10 @ 140
DB Row
1x20 @ 100
Forgot my strap so went as heavy as grip could permit only
Tomorrow is an off day but I plan to do some hill sprints…and possibly a light fasted jog in the morning for 15-20 min depending upon my meal of choice later tonight.
As of now, my strength has diminished a little as I shed some fat the past few months. I don’t think it will take me too long to regain them and push forward though!
My other 3 days look like this:
Deadlift 5/3/1
ATG Squats 5x10
Leg Curls 5x10
Ab Circuits
Bench Press 5/3/1
CGBP 5x10 (paused)
DB Incline 5x10
Rack Chins 3x10
Smith Row 1x6-8 + 1x8-12
Cleans 5/3/1
Squats 5/3/1
Deficit Deadlift 5x10
Leg Press ***this set depends on feel. If tired, skip
Ab Circuits
Basic premise is 5/3/1 and my assistance exercise have been tweaked to fit my needs.
Hope that helps!
Today was rest day. Had a light 15min fasted cardio in the morning and later on the day 10 hill runs (not sprints, just strides because hamstrings are still not fully recovered).
10 whole eggs
7oz chicken breast
6oz steak
3oz pork
3 scoops whey
12ct baked mussels
stir fry veggies with shrimp
a small bowl of rice
some dabbles of multigrain chips
5cap fish oil
Olive oil, coconut oil, some butter
Yesterday being a non-workout day, carbs were naturally low. They consumed prior to my hill runs.
Hamstrings are still mildly sore/fatigue from last workout and did not fully recover yet. So today I decided to take it easy but hitting prescribed weights only and lighter weights for the assistance exercises.
Power Clean
1x5 @ 115
1x5 @ 135
1x5 @ 155
This is the first time I’m training cleans ever since my HS track days about 6 years ago. I used today to gauge what numbers I will be using in the future. I want to hit the 225lb clean!
Squats
1x5 @ 225
1x5 @ 245
1x5 @ 275
Hit prescribed weights and done. Did not want to push too much with my hamstring as it is.
I’m keen to watch your progress with the Power Clean in particular, as I will be doing these as part of 5/3/1 Full Body Training Phase 4 later this year.
[quote]panzerfaust wrote:
Good to see another 5/3/1 log on here!
What kind of sprints are you doing?
Also what is your height/weight?
I’m keen to watch your progress with the Power Clean in particular, as I will be doing these as part of 5/3/1 Full Body Training Phase 4 later this year.
Good luck with your goals man[/quote]
I’m 5’9" 180lb atm
I do hill sprints. It’s about 40-50m and pretty steep on some parts.
Full body 5/3/1 is something I’m definitely jumping into a few cycles down the road.
As of now, my strength has diminished a little as I shed some fat the past few months. I don’t think it will take me too long to regain them and push forward though!
My other 3 days look like this:
Deadlift 5/3/1
ATG Squats 5x10
Leg Curls 5x10
Ab Circuits
Bench Press 5/3/1
CGBP 5x10 (paused)
DB Incline 5x10
Rack Chins 3x10
Smith Row 1x6-8 + 1x8-12
Cleans 5/3/1
Squats 5/3/1
Deficit Deadlift 5x10
Leg Press ***this set depends on feel. If tired, skip
Ab Circuits
Basic premise is 5/3/1 and my assistance exercise have been tweaked to fit my needs.
Hope that helps!
Today was rest day. Had a light 15min fasted cardio in the morning and later on the day 10 hill runs (not sprints, just strides because hamstrings are still not fully recovered). [/quote]
Thanks for the detailed answer man
You have some good all time PR`s there, I hope you crush them in a not to distant future
I also like the reasoning behind your template aka that you say that you adjust according to your needs.
I wish you the best of luck reaching all of your goals man
You have some good all time PR`s there, I hope you crush them in a not to distant future
I also like the reasoning behind your template aka that you say that you adjust according to your needs.
I wish you the best of luck reaching all of your goals man :)[/quote]
No problem!
The way I structured it is easy, I just pick exercises which have shown to help me improve in the big lifts and go with it. For example, shoulder day I have heavy dips. The reason is because heavy dips have helped increase my bench in the past. I have done 5x10 dips as outlined but that never really got me anywhere. The standing db press is a new addition and so far I am liking it. Traditional 5x10 military press didn’t really help me either. Sometimes I need a new exercise to fix a certain weak point. As for lower body, there is ATG squats as opposed to parallel, deficits, and power cleans because I am weak out of the hole in both squat and deadlift!
Yesterday was off day. Did 15min light fasted cardio and 5 hill sprints later the day.
Due to some changes, I will have to push Bench day to Saturday so that I have a spotter. Because of that, today will be shoulder day again. It will still be treat as first day of 5/3/1 and goal is to hit more reps on final set than last time.
Thanks. I have catch up to do though. When I was 210 (30lb heavier), I did 3x10 @ 225 lol
I ended up taking a long stroll (40min) yesterday evening instead. Today, I will do the 400m. It will be light intensity though…not exceeding 60%. Tomorrow is leg day after all.
