5/3/1 : cycle 1 : boring but big : week 1 : squats. training max 345
45x10
135x5
5 box jumps
135x5
185x5
225x5
255x5
275x5
295x5 belt
175x10
175x10
175x10
175x10
175x10
5/3/1 : cycle 1 : boring but big : week 1 : bench, training max 275
95x10
135x8
185x5
205x5
220x5
235x5
135x10
135x10
135x10
135x10
135x10
flyes
20x5
20x5
20x5
5/3/1 : cycle 1 : boring but big : week 1 : deadlifts. training max 455
warm up
taught my brother how to deadlift, so i spent about 20 minutes busting out perfect form reps with 45 lbs
95x10
135x8
185x5
225x5
275x5
315x5
345x5
365x5
385x5
225x10
225x10
225x7
225x5
225x3
… turns out i loaded 275 for the last 5 sets. no wonder i couldn’t get 10
5/3/1 : cycle 1 : boring but big : week 1 : OHP, training max ??
45x10
95x8
95x5
110x5
115x5
130x5
135x5
145x5
150x5
95x10
95x10
95x10
95x10
95x10
lateral raises
5x10
10x10
15x10
20x10
25x10
and thus concludes my first week of my first cycle of 5/3/1, i ran it with the BBB assistance protocol. the extra volume was pretty awesome from my traps and legs, but my chest doesn’t feel any different. i don’t normally training shoulders enough and I’m not sure why, i love the feeling i get after a good OHP workout. so far I’m very happy with this set up.
5/3/1 : cycle 1 : boring but big : week 2 : squats, training max 345
95x10
135x8
225x3
275x3
295x3
310x3
190x10
190x10
190x10
190x10
190x10
5/3/1 : cycle 1 : boring but big : week 2 : bench, training max 275
45x8
45x5
95x5
135x5
185x3
225x3
235x5
240x5
150x10
150x10
150x10
150x10
150x10
5/3/1 : cycle 1 : boring but big : week 2 : deadlifts, training max 455 : OHP, training max ?225?
missed my dead lifts yesterday so did both today
Dead lifts
135x8
225x5
275x3
315x1
345x3
365x3
385x3
OHP
95x5
135x3
150x3
165x3
185x3
Dead lifts
225x10
225x10
225x10
225x10
225x10
OHP
105x10
105x10
105x10
105x10
105x10
felt like i was gonna throw up more then once, legs are still shaking.
feels f*cking great
5/3/1 : cycle 1 : boring but big : week 3 : squats, training max 345
trained at high school gym and the guys talked me into leg press instead…
squats
135x8
185x5
225x5
275x3
275x3
leg press, 50lb sled not added into weights
110x20
180x18
200x15
310x12
400x10
470x8
495x5
110x2min
110x1min right leg
110x1min left leg
front squats
135x8
135x8
135x8
135x3 very low, stop for 2 seconds at bottom
135x3 "
135x5 "
5/3/1 : cycle 1 : boring but big : week 3 : bench, training max 275
45x8
45x8
95x6
135x5
185x5
205x5
235x3
260x1
135x10
135x10
135x10
135x10
135x10
5/3/1 : cycle 1 : boring but big : week 3 : dead lifts, training max 455
95x10
135x10
225x5
315x5
345x5
385x3
435x1
225x10
225x10
225x10
225x10
225x10
5/3/1 : cycle 1 : boring but big : week 4
this week went well and according to plan. i didn’t record anything
5/3/1 : cycle 2 : “westside” : week 1 : squats, training max 355
warmups
45x10
45x10 17" box
95x8
95x8 15" box
foam rolled lower back
light stretches
135x5
185x5
225x5
265x6
285x5
300x5 belt
all my working sets felt good. i took a wider stance and moved to more of a low bar setup after some recent reading. also focused on keeping my head pushed back into the bar which i feel helped keep me from doing “squatgoodmornings”
assistance
deadlifts
135x5
225x5
225x5 1 pair chains
6 sprints 30-40yards 1:3 work to rest
5/3/1 : cycle 2 : “westside” : week 1 : bench, training max 280
warmup
45x5
45x5
95x5
135x5
185x5
210x5
225x5
240x2… missed 3
all work sets were really slow… i didn’t eat properly to perform today and i don’t know if i warmed up enough…
overhead press
135x5
i was pissed so i didn’t bother warming up and this felt heavy as shit.
biceps triceps. nice pump.
bench 135x5x3 as fast as i could to grove it in.
did some pull-ups mixed in the above
i had another day of sprints, a deadlift day where i worked up to a single of 405, and a crappy OHP day. i didn’t log any of them czu they were just as bad as my last bench session.
5/3/1 : cycle 2 : week 2 : Squats, training max 355
WARMUPS
Box squats
45x5 17"
45x5 15"
45x5 13"
5 vert lumps
95x5 17"
95x5 15"
95x5 13"
foam rolled back
light short back stretches
135x5 17"
135x5 15"
135x5 free
185x3 15"
185x3 free
225x3 15"
225x3 free
265x3
WORK SETS
285x3
300x3
330x1 ← was supposed to be 320. anyways, when i went for the second i dropped to fast and nailed the safeties and quit after that
some light deadlifts.
5/3/1 : cycle 2 : week 2 : bench, training max 280
WARMUPS
45x8
45x5
plyo-pushups
95x5
115x5
135x3
light stretches
155x3
185x3
205x3
WORK SETS
225x5
240x3
255x3
OHP
45x8
95x5
135x5
135x5
dips
bwx10x3
5/3/1 : cycle 2 : week 2 : deadlifts, training max 465
WARMUPS
135x5
foam roll back
5 vert lumps
185x5
225x5
275x3
315x3
WORK SETS
375x3 chalk
395x3 chalk belt
420x1 straps belt
box squats w/ chains
45 1set x 10
135 1set x 10
185 1set x 20