Ok, so I would consider myself a Beginning Lifter; as in, I have less than 1 year of serious training under my belt. Around April I was put on to strength training by two of my friends and I have never looked back. I was doing the WS4SB template for about 4 months, then switched to 5/3/1. This is my journey through that template, starting with my 3rd Cycle through (because I am really just too lazy to post the past 2 months retroactively).
5/3/1 Week 9 11-24-09 Military Press
Warm Up 5 minutes on Elliptical (1 min. forward, 1 min. backward, etc.)
Warm Up Sets
45x10
65x5
Work Sets
85x5
100x5
110x12
Assistance Work
50 Assisted Pull Ups (Purple Jump Stretch Band)
50 Assisted Dips (Red & Black Monster Mini’s)
50 Weighted Push ups (45lb. plate)
Chest Supported DB Rows 45x10x5
Band Pull Apart (Red Monster Mini) 20x5
Conditioning
Tread-Sled (15 incline-highest setting) 45 second rest between each
2x8 seconds
6x10 seconds
1x12 seconds
1x15 seconds
Nice liftin chief!
What kind of gains have you made with 5/3/1?
From the beginning of the 5/3/1…my lifts have gone up by a good amount I’d say…again…since I’m a newbie…this is to be expected…
bench 205x1 → 180x13 (this is a bit skewed because about a month before I was doing 5/3/1 I had stopped going to a max on bench and started working volume [2-5 repsx2-3 sets] at around 170 lbs - but the point is to start light right?)
military press 135x1 -->120x10
deadlift (sumo) 315x3 → 305x8
box squat 365x3 → 350x8
my body weight hasn’t really changed that much, but I can definitely see that I’m gaining more mass in my upper body…I would imagine it’s from the change in body composition from fat to muscle. But I’m also in the process of doing a bit of bulking, and this is the first time in 2 months that I did some conditioning. Boy did that suck, haha. Time to keep that conditioning in there so I don’t put on too much mass around my stomach; as a (still working at it) converted fat kid, I have this unapologetic need to try and keep my waist line where it is, or make it go down.
FINALLY YOU’RE POSTING YOUR LOG!!! SICK!!! Welcome to the Nation kid!
5/3/1 Week 9 11-25-09 Box Squat
AM - Foam Rolling
PM - Warm-Up 5 min. Elliptical (1 min. forward, 1 min. backward, etc.)
Dynamic Stretching
Warm Up Sets
45x5
135x5
185x5
225x3
Work Sets
245x5
285x5
320x10
Assistance Work
45 Degree Back Extension bw+45 lb.platex12x5
TKE off 8in. platform bwx10x5 (new exercise for me…next week going to add weight and height)
Standing Cable Crunch 70x12x5
Conditioning
Farmer Walk 70x40 yardsx10
5/3/1 Week 9 11-27-09 Bench Press
Warm Up 4 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
95x5
Work Sets
125x5
145x5
165x15
Still working on my bench technique. No wonder I suck at it. Damn it.
Assistance Work
Wide D Handle Cable Pull-Downs 150x12x5
Floor Press 50lb DBsx12x5
V-Handle Low Seated Cable Row 105x12x5 (should have done more weight, I’ll step it up next week)
Prone Shrugs 70x10x4 Super Set with Barbell High Pulls 70x10x4
No Conditioning today, ran out of time because I was lifting before work. Just means I’ll have to push it hard tomorrow.
5/3/1 Week 9 11-28-09 Sumo Deadlift
Warm Up 5 Min. Elliptical
Dyanmic Stretching
Warm Up Sets
135x5, x5 (conventional), x3 sumo*
185x5
Work Sets
215x5
245x5
280x16 (new PR) (Man was that last one ugly)
Assistance Work
Good Mornings 135x10x5
Front Squat 185x8x5
Ab Wheel Rollout (kneeling) 10x Super Set with Side Planks @ 45 sec. per side x4
Conditioning
Sled Drags 40 yards
2 plates x2
2 plates plus 150 lb. woman (she sat on the sled) x1 (brutal)
2 plates x3
Post Workout
Foam Rolling and some static stretching.
*I had one of my friends come with me to the gym today, and since he is even newer to strength training than I am, I was showing him how to properly deadlift. Granted, everyone always works on their technique, but even though I am still perfecting mine, I was able to help show him proper form. This is why there are so many warm up sets at the same weight. Didn’t really affect my last lift, considering I set a new PR today.
5/3/1 Week 10 11-30-09 Military Press
Warm Up 5 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
65x5
Work Sets
90x3
105x3
115x13 (New Rep PR)
Assistance Work
Neutral Grip Pull Ups bwx40 (8,8,5,6,6,4,3)
Dips bwx50 (12,14,8,8,8)
Weighted Push Ups 55lbsx50 (20,13,10,7)
Chest Supported DB Rows 50x12x5
Band Pull Aparts (Red Mini) 25x5
Conditioning
10 Jump Lunges 5 Hang Cleans @ 70 lbs. 60 sec. front planksx5 (30 sec. rest between sets, no rest between exercises)
5/3/1 Week 10 12-1-09 Box Squat
Warm Up 5 Min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
135x5
185x5
225x3
Work Sets
265x3
305x3
340x7, (re-rack,20 second rest) 340x5
I couldn’t let 7 be the number. I just would not settle for that, so I re-racked the weight, got back in the zone, and repped 5 more out.
Assistance Work
45 Degree Back Extension bw 45 lb. platex15x5
TKE 16 kg kettlebell in handx10x5 off 8in. platform
Standing Cable Crunch 90x10x5
Conditioning
1.5 mile run - 15 minutes (Wow am I out of shape)
beware the rest pause my friend. Your 20 seconds rest is a longer time than you realize and could possibly be considered very non-Wendler-esque. If you could only get 7 without re-racking, then you only got seven, however I’m not sure who said it, but I’ve been told you can always do 2 more reps with squats than you realize.
Since I’ve seen that you’ve done 350x8, what was different??? Was it sleep, food, time btwn sets, or were you just off???
Or are you just blowing yourself up w/ too much conditioning and your body hasn’t adjusted to it yet???
DING!!! We have a winner!!!
No worries my friend, your numbers will come back up in a few weeks, takes time for the body to adjust, but listen to it and don’t kill it!
Thanks for the advice Steve-o. I think you might be right with the conditioning thing, and for some reason I just didn’t feel the usual power from my lower half yesterday. But I just couldn’t let it go, I was so angry I needed to get back under the bar. I’m sure you know the feeling.
[quote]Tartaruga109 wrote:
Thanks for the advice Steve-o. I think you might be right with the conditioning thing, and for some reason I just didn’t feel the usual power from my lower half yesterday. But I just couldn’t let it go, I was so angry I needed to get back under the bar. I’m sure you know the feeling.[/quote]
Of course I know the feeling, but learn from my mistakes friend and know when to hold em, know when to fold em. That being said, when I’m working up to a max attempt I usually will drop to a triple if I miss my attempt. Usually it’s somewhere around 85% of the attempted max or something along those lines. Be smart and listen to your body, live to fight another day. Good work home-slice.
5/3/1 Week 10 12-3-09 Bench Press
Warm Up 5 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
65x5
95x5
Work Sets
135x3
155x3
175x13
So I think I’ve come to a form I like and can repeat over and over. Thumb-less grip, thumb’s distance away from smooth part of the bar, nice tuck (not too far under like last week), stayed nice and tight with a decent arch. I think this is what I’m going to stick with.
Assistance Work
Wide D Handle Cable Pull-Downs 165x10x5
Floor Press 60lb DBsx10x5
V-Handle Low Seated Cable Row 135x10x1 (too light), 165x10x4
Prone Shrugs 80x10x5 Super Set with Barbell High Pulls 80x10x5
Next week I am going to go a bit lighter on the shrugs and high pulls to get my form correct. The shrugs were pretty ugly and the high pulls were just not quite high enough.
Conditioning
W Drills 8 yards apart x 10 (30 sec. rest between) Check these out, they are great for changing speed and direction and overall agility.
5/3/1 Week 10 12-4-09 Sumo Deadlift
Warm Up 5 min. Elliptical
Dynamic Stretching
Warm Up Sets
135x5 conventional
135x5 sumo
185x5
Work Sets
230x3
265x3
300x12
Assistance Work
Good Mornings 145x10x5
Front Squats 145x10x4 (I was fried after the deadlifts and GM’s)
Ab Wheel Rollouts (kneeling) 10x Super Set with Side Planks 45 sec. x 4 (5 second pause between sets)
Conditioning
Life Fitness Bike 1 min. 100rpm, 30 sec. 125rpm, 1 min. 100rpm, 30 sec. 125rpm, 30 sec. 100rpm, 30 sec. 125rpm, 30 sec. 100rpm, 15 sec. 125rpm, 15 sec. 145 rpm, 1 min. 65 rpm = 6 minutes
Only got 5.5 hours of sleep last night because I had to close the gym and be back 8 hours later. Not that this is an excuse, but it is a fact that I don’t lift as well without (what I would consider) enough sleep. Wasn’t a bad day of lifting, but certainly not my best.
5/3/1 Week 11 12-7-09 Military Press
Warm Up 5 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
65x5
Work Sets
95x5
110x3
125x10 (New PR)
Accessory Work
Pull Ups bwx45 (10,8,8,7,6,6)
Weighted Dips 20 lbs.x50 (10,8,8,8,6,5,5)
Weighted Push Ups 70 lbs.x50 (15,10,6,9,7,3)
Chest Supported DB Rows 60x12x4
Band Pull Aparts Black Monster Mini 15x5
Conditioning
HIIT Treadmill 40 second jog (4.5mph) x 20 second run (9 mph) x 5 cycles
5/3/1 Week 11 12-8-09 Box Squat
Warm Up 5 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
135x5
185x5
225x5
Work Sets
285x5
325x3
360x6
I wanted 8, but only got 6. Not a bad lift, but I just expect more out of myself. Damn it.
Accessory Work
45 degree Back Extension bw 24kg kettlebellx12x5
TKE 16kg kettlebell (8 in. platform) 10x5
Standing Cable Crunch 100x10x5
Conditioning
10 burpees 10 bench jumps 10 kettlebell swings (16kg)x3 (60 sec. rest between sets, no rest between exercises)
5/3/1 Week 11 12-10-09 Bench Press
Warm Up 5 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
75x10
105x5
Work Sets
145x5
165x3
185x12 (New PR)
Still working on my form. Went back to a standard grip, but am still working on proper powerlifting form. My pause is a bit too long, apparently i move my fingers (almost open them?) at the bottom, and am still trying to stay tight the whole time. Just gotta keep practicing, learning, and tweaking until I find that groove.
Accessory Work
Wide D Handle Cable Pull Downs 180x10x5
Floor Press 70lb DBsx10,9,8,5,5,7
V Handle Cable Low Rows 180x8x5
Prone Shrugs 55lb. DBs 12x5 Super Set with 50 lb BB High Pulls to chin 12x5 - Went lighter this week as stated last week so that the form on these would be much better. I have to admit I really felt the difference as my traps really did get the brunt of this workout like they’re supposed to.
Conditioning
HIIT 1 minute jog (5mph) 30 second run (10mph) - 5 cycles; 1.5 minutes walk 2.5 mph
5/3/1 Week 11 12-11-09 Sumo Deadlift
Warm Up
5 min. Elliptical
Dynamic Stretching
Warm Up Sets
135x5 conventional
135x5 sumo
185x5
225x1
Work Sets
245x5
280x3
315x7 (New Rep PR)
Felt ok today, but I feel like my technique isn’t there yet, so my lift is going to suffer now that the weight is starting to get above 300 lbs. Plus I really need to start using chalk.
Accessory Work
Good Mornings 145x10x5
Front Squats 165x8x5
Ab Wheel Roll Out 10 Super Set with Side Planks 45 seconds x4
Conditioning
Life Fitness Bike 12 minutes 100rpm
5/3/1 Week 12 12-15-09 DELOAD Military Press
Warm Up
5 min. Elliptical
Dynamic Stretching
Warm Up Sets
45x10
Work Sets
50x5
65x5
80x5
Accessory Work
Pull Ups bwx25 (7,5,7,6)
Dips bwx35 (10,10,10,5)
Push Ups bw 25lb. platex50 (25,25)
Chest Supported Rows 40lb. DBs 12x5
Band Pull Aparts Red Mini Band 20x5
Conditioning
1.5 mile run 13:40…shaved off 1:20 from last time