Bparis's 5/3/1

Training Training Logs
21

6/22/09 5/3/1 Wave 3, Cycle 2

Deadlift: 255x5, 290x3, 320x8
More Deadlift: 275 4x8
Military Press: 120x5, 135x3, 150x6
More Military Press: 125 2x8, 1x6, 1x7
Incline DB Bench: 70 3x8, 1x10
Dips BW: 1x16, 1x11 superset with 90 seconds of swiss ball crunches, then 90 seconds of static ab bridge

-on the last 3 exercises I superset 10 sets of 6 pull-ups with BW+10.

Definitely ready for a deload weed. Also, today is a high carb day which has me eating about 320 grams of carbs including fiber…haven’t had that many carbs since dessert at thanksgiving last year. Interested to see how I will respond to this after a few weeks.

22

6/23/09 Energy Systems

3:30 minute warm-up run

7 sets of 30 second sprint / 60 second jog

5 minute cool-down

about 2.6 miles total

23

Hey Bparis - nice work brother!

I have a question with your training - noticing that you throw in additional work sets after the 5/3/1 sets, just wondering how you feel with this and whether it impacts you at the end of the cycle (although it appears that you are going pretty strong)?
I am thinking of doing similar myself for deads and push press.

Also - what are your plans for deload week? I hate deload weeks - can take a day here or there - just wondering how you approach this?

Cheers mate!

24

Badmf: I use the additional work sets after the 5/3/1 sets instead of the Boring But Big template (BBB) using 5 sets of 10 reps. I think it works well in that it gives you more technique “practice” in the 4 main lifts, as well as more reps for hypertrophy. Some would probably argue this, but I feel like it is working well for me.

I think you cant go wrong giving it a try, just don’t let your form slip to get out more reps, especially on deadlift. However, for military press and bench press, I’ll probably going back to using dumbbells for my follow-up work sets. I said in a previous post that I was going to do a deload week, but screw that! I’m still feeling really good so I’m going to go for a 3rd cycle.

Also going to try a Mon, Tue, Thur and Fri lifting schedule to see how it works. When I do finally do a deload (full week) , I’ll probably just drop the 5/3/1 sets and keep everything else as you see it now in my log. Thanks for checking my log out!

25

Mate thanks for the response. Yeah, I think the sets at 50% are kind of like hmmmm…
I like your approach much better.

Yeah - wondering about the deload week. Maybe drop into a 5x5 template for one week. Or 10x10 (GVT). Like the opposite of a deload, but more about volume than max strength (thus achieving the CNS recovery you are after). What do you reckon?

26

[quote]bparis wrote:
6/19/09 5/3/1 Wave 3, Cycle 2 Squat

Squat: 200x5, 225x3, 250x11
More Squats: 220 4x8, 1x10
Romanian Deadlift w/straps: 275 4x8
Reverse BB Lunge: 155 4x10/side

BW Pull-Ups: 10 sets of 6 superset with 40 second static Ab bridges

-Got 10 hours of sleep last night and felt absolutely indestructible upon entering the gym, as evident by the sets/weights I got today. When I left I was crawling out. Had to use the straps on the RDL’s because I forgot my chalk so it was an only fitting punishment to up the weight by 15lbs. Started Shelby Starnes’s carb cycling plan today too.[/quote]

“Started Shelby Starnes’s carb cycling plan today too.”
Are you going by the macronutrient guide book or did you hire him? If so, how are you cycling your days? I am using Shelby as well, for nutritional consult. The food intake is tough. Good luck!

27

Looks like you’re making some serious progress man. Keep it up!

28

6/24/09 5/3/1 Wave 1, Cycle 3

Estimated 1 RM’s

Bench: 230
Military Press: 165
Squat: 270
Deadlift: 340

Bench: 175x5, 185x5, 195x7…not a PR

DB Bench: 75lbs 3x8, 1x7.5 (almost 8)

Did the Poliquin pull-up routine from the Best of Back article today…freakin hard!

Dips BW+35lbs: 2x10, 1x8, 1x6 + 5 more reps with just BW

Seated Neutral Grip Cable Rows: 160lbs 1x10, 180lbs 3x8

Tri-set: Blast Strap push ups AMAP, 95lb 1-arm DB row 10 reps/arm, static Ab bridge x3

-Not too pleased with today in the fact that I didn’t beat a previous record on bench at 195lbs. Still, as long as I hit my prescribed reps each day I wont reset/deload. Also things may change once I start my 4-day per week plan. I’m thinking: Mon: military (med carb), Tue: deadlift (high carb), Wed: HIIT/hill sprints (low carb), Thur: bench (med carb), Fri: squat (high carb), Sat: HIIT/hill sprints (low carb), Sun: rest (low carb)

-Badmf: As far as deloads go, a 5x5 with a proper load or a week of GVT sounds pretty taxing to me on the CNS. However, I haven’t done either of them so I really cant say. Either way, I would think it is probably a safer bet to keep the exercises the same and just reduce the volume (drop some sets), not necessarily intensity for a week.

-Whup: I have his e-book and I am using that to set up my meal plans. I am using some fruit and greek yogurt (fat free) in my meal plans to meet carb requirements. However, I am counting the carbs in greek yogurt towards my totals. I’ve eating clean for 2 years now, so the idea of 6 meals per day, unprocessed whole foods and macro nutrient splits aren’t anything new, but setting up my food choices to hit my macros take a bit more time than before. Are you working with him? Interested to know what you think so far.

-Ebomb: Thank you for checking out my log. Some days (usually bench day) I don’t feel like I’m getting anywhere, but it is motivating to have someone else look at what I’ve been up to. Have any tips for upping my pathetic bench press?

29

6/25/09 Energy Systems

10 Hill Sprints

2.75 mile run

-took about 33 minutes total. I haven’t done much distance running in a long time so it felt good to change pace. We’ll see how a mix of intervals/sprints and steady state works with overall deadlift/squat strength gains.

30

Nice work there! Don’t worry about the bench too much. You can’t PR every week. As long as you hit the prescribed reps, then you did your job and you were well over that.

Question for you about adding in cardio. I am looking to add in some sprint work and was wondering if you try to time your sprints around your lower body days and if it effects your recovery at all?

31

6/26/09 5/3/1 Wave 1, Cycle 3

Squat: 205x5, 225x5, 235x15
More Squat: 225 4x10
RDL: 275 1x10, 1x8, 1x8, 1x10…don’t know how I got the last 2 reps, but I know I hit the floor when I was done. Actually remembered my chalk this time too.
BB Forward Lunge: 175 4x8/side
Abs

Apostate: True, I can’t PR every week but its frustrating how my bench isn’t progressing as fast as the other 3 lifts. Regarding sprints and HIIT, I see no reason why they can’t be done the day before or after deadlifting/squatting. As long as you take adequate time to foam roll and stretch before and after you’ll probably be fine. Experiment and see what works for you, I’ve found as long as the duration is not excessive I can juggle both without too much thought given to scheduling.

32

Bparis - mate you are gonna smash the 531 session on squats this cycle.
The leg work is working!

33

6/27/09 Energy Systems

8 Rounds of Double KB Clean, Front Squat, Shoulder Press followed by a 300 meter sprint

-wanted 10 rounds but I felt the puke coming on

6/28/09 Energy Systems

3.5 mile run in 25 minutes.

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6/28/09 Random Thought/Statement

I realize I haven’t “cheated” on my diet since my honeymoon in April, but the more infrequently I eat sweets and cheat foods, the less I want them. However this weekend was my wife’s birthday and we also had a cookout with some coworkers to attend. While I stuck to meat and veggies at the cookout, I did sample some baked goods there and had a piece of birthday cake. I don’t feel terrible about it, but it always makes me think about whether its life that interferes with my fitness goals or my fitness goals interfering with life? Interested to hear people’s opinions and when you relax the dietary restrictions.

35

6/29/09 5/3/1 Wave 1, Cycle 3

Military Press: 125x5, 130x5, 140x10
Pull-Ups: BW 6 sets of 8 reps
DB Shoulder Press: 60lbs 1x8, 55lbs 1x8, 50lbs 2x7
1-Arm DB Row: 95lbs 4x10/side
Dips: BW+35 2x10, 1x9, 1x8…feels like I’m never gonna get 4x10
Face Pulls and Abs

36

Nice work! Using the 1RM calculator from the program that puts your max in the high 180’s. Your on the road to 200 man just keep truckin’

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6/30/09 5/3/1 Wave 1, Cycle 3

Deadlift 1rm (est) 350lbs

Deadlift: 260x5, 285x5, 300x10…had 1 or 2 left

More Deadlift: 285 4x8

GHR: 30 reps over 6 sets…wow I suck at these!

DB Split Squat: 55lb DB’s 3x8/side, 60lb DB’s 1x8/side

Energy Systems:

8 KB snatches/side to 350 meter sprint x5 (minimal rest)

-First time combining strength and conditioning in 1 session…pretty exhausting

-Apostate, thanks for the motivation. Won’t be too much longer until I hit a set with my bodyweight.

38

[quote]bparis wrote:
but it always makes me think about whether its life that interferes with my fitness goals or my fitness goals interfering with life? Interested to hear people’s opinions and when you relax the dietary restrictions.[/quote]

I have asked myself the same thing so many times!

Sometimes I feel like I am too obsessed with all of this and it takes away from just being simple and enjoying life with my family and friends. but then on the other hand, I feel as if doing what i do allows me to be who i am for all of them…

I guess In short, Im split and am just as confused as you are brother…

We probably won’t know until it’s too late

39

think i will copy your energy system with kb, something like clean,squat,press ,30 secs all out on bike and repeat…

By the way…good work man!

40

7/1/09 5/3/1 Wave 2, Cycle 3

Bench Press: 185x3, 195x3, 205x6

Pull-Ups BW: 6 sets of 8

DB Bench: 75lbs 3x9, 1x7

1-Arm DB Row: 100lbs 3x8/side, 1x10/side

Wide Dips BW+35: 3x10, 1x9

Face Pulls: 120lbs (cable) 3x15 superset with Abs

-Used a wider grip today on bench, definitely felt better/stronger

…going to New York City this weekend, so I gotta get all my sessions in 4-days straight with not break. After my squat/conditioning session tomorrow my CNS will be spent for sure.