15/02/11
5/3/1 Mesocycle 3, Wave 4
Presses:
20x2x5
40x3x5
Pull-ups:
BWx4x8
Dips:
BWx2x15
Face Pulls:
4 sets
17/02/11
5/3/1 Mesocycle 3, Wave 4
Squats:
20x2x5
60x5
80x5
100x5
Glute/Ham Raises:
BWx15
BW 10x12
BW 15x10
Reverse Hypers:
3 sets
Ab Pulldowns:
3 sets
19/02/11
5/3/1 Mesocycle 3, Wave 4
Speed Bench Presses:
20x2x8
40x5
60x3
80x5x3
HS Row Machine:
4x10
Triceps Pushdowns:
3 sets
Barbell Curls:
3 sets
Scarecrows:
3 sets
21/02/11
5/3/1 Mesocycle 4, Wave 1
Power Cleans:
50x2x5
60x3
70x3
80x3
92.5x3
Deadlifts:
100x5
120x3
140x5
160x5
182.5x5
(Estimated max: 213kg)
Good Mornings:
82.5x3x10
Reverse Hypers:
120x12
125x2x12
Suitcase Deadlifts:
70x2x5
23/02/11
5/3/1 Mesocycle 4, Wave 1
Presses:
20x2x8
40x5
50x5
57.5x5
65x9
(Estimated max: 84.5kg) (PR)
Pull-ups:
BWx60 (spread across 8 sets)
Dips:
BWx50 (spread across 4 sets)
I was delighted with the presses today. They felt (and looked) MUCH smoother than the last couple of weeks on the third cycle. All clicking into place.
24/02/11
5/3/1 Mesocycle 4, Wave 1
Squats:
20x2x5
60x5
80x5
100x3
120x5
135x5
152.5x10
(Estimated max: 203kg)
Glute/Ham Raises:
BWx15
BW 10x12
BW 15x2x10
Front Box Squats:
60x8
70x8
80x6
85x6
Pikes:
BWx3x8
Another very satisfying session. One of my goals for this year is to nail a 200kg raw squat (well, belt and knee wraps), so seeing my rep max consistently hovering in the 195-205kg region is a very good sign.
I’m scarily weak at these front squats (I had always assumed that good quad development = strong quads, but that may not be the case!) so I’m hoping that these will help my deadlift.
26/02/11
5/3/1 Mesocycle 4, Wave 1
Bench Presses:
20x2x8
(Added doubled mini bands)
20x5
40x5
60x3
(Removed bands)
85x5
95x5
107.5x8
(Estimated max: 136kg) (PR)
Pull-ups:
BWx40 (spread across 5 sets)
Dumbbell Bench Presses:
80lbx10
85lbx8
90lbx6
90lbx6
80lbx9
Ghetto Chest Supported Barbell Rows:
60x10
80x10
90x10
95x10
95x10
I’m currently sitting at around 108kg, which is the heaviest I’ve ever been. Apparently, gaining weight helps you bench more. Who knew?
The ghetto rows were fucking cool. I propped one end of an adjustable bench on top of a couple of aerobic boxes to get a decent ROM - I’ll post of a video of the set-up next week.
28/02/11
5/3/1 Mesocycle 4, Wave 2
Power Cleans:
50x2x5
60x3
70x3
80x3
90x3
97.5x3
Deadlifts:
100x5
130x3
150x3
175x3
192.5x4
(Estimated max: 218kg)
Good Mornings:
70x10
80x10
85x10
Reverse Hypers:
125x3x12
Suitcase Deadlifts:
60x8
70x6
80x5
02/03/11
5/3/1 Mesocycle 4, Wave 2
Presses:
20x2x8
40x5
55x5
62.5x3
70x7
(Estimated max: 86kg) (PR)
Pull-ups:
BWx60 (spread across 8 sets)
Dips:
BWx50 (spread across 4 sets)
Kroc Rows:
100lbx25
Another excellent pressing session today. It’s coming along nicely.
03/03/11
5/3/1 Mesocycle 4, Wave 2
Squats:
20x2x5
60x5
80x5
100x3
125x3
145x4
162.5x7
(Estimated max: 200kg)
Glute/Ham Raises:
BWx15
BW+10x12
BW+15x2x10
Front Box Squats:
70x8
80x8
90x2x6
Pikes:
2 sets
05/03/11
5/3/1 Mesocycle 4, Wave 2
Bench Presses:
20x2x8
(Added doubled mini bands)
20x5
40x5
60x3
(Removed bands)
80x3
90x3
100x3
112.5x5
(Estimated max: 131kg)
Pull-ups:
BWx40 (spread across 5 sets)
Dumbbell Bench Presses:
80lbx12
85lbx10
90lbx8
95lbx2x5
Ghetto Chest Supported Barbell Rows:
80x10
90x10
100x3x8
07/03/11
5/3/1 Mesocycle 4, Wave 3
Power Cleans:
60x2x3
70x3
80x3
90x3
102.5x2 (PR)
Deadlifts:
120x3
140x3
165x5
185x3
205x4
(Estimated max: 232.5kg) (PR)
Good Mornings:
70x10
80x10
87.5x10
Reverse Hypers:
100x3x8
Suitcase Deadlifts:
70x8
80x6
2 PRs for my pulls tonight - very, very happy with this.
09/03/11
5/3/1 Mesocycle 4, Wave 3
Presses:
20x2x8
40x5
50x5
57.5x5
65x3
72.5x5
(Estimated max: 84.5kg)
Pull-ups:
BWx60 (spread across 7 sets)
Dips:
BWx48 (spread across 4 sets)
Kroc Rows:
100lbx25
The presses didn’t feel quite a smooth as they have done for the last couple of weeks, but I still made an improvement by 1 rep over last month’s AMRAP effort at the same weight, so won’t complain.
10/03/11
5/3/1 Mesocycle 4, Wave 3
Squats:
20x2x5
60x5
80x5
100x3
120x3
135x5
152.5x3
170x5
(Estimated max: 198kg)
Glute/Ham Raises:
BWx15
BW+10x12
BW+15x10
BWx15
Front Box Squats:
70x8
80x8
90x5
100x3
Pikes:
3 sets
I have been eyeing up this session all cycle, and had pencilled in 5 reps at 170kg as my major goal for this three week block. It was tough (I’ll post a video soon) but all 5 reps were sunk low, so I was very satisfied with the day’s work. This wasn’t an estimated max PR, but it was a HUGE rep PR with this weight! Just over a year ago, in my first competition, I walked away with a 170 squat and have never attacked the weight for reps…
The rest of the session was fairly dull. I’m going to go a bit heavier on the front squats next cycle, because I find that the higher reps tax my cardiovascular system harder than the rest of my body. I’m using these to boost my deadlift more than anything, so need to make sure my hips, quads and upper back get strong doing these.
13/03/11
5/3/1 Mesocycle 4, Wave 3
Bench Presses:
20x2x8
(Added doubled mini bands)
20x5
40x5
60x3
(Removed bands)
80x3
95x5
107.5x3
120x4
(Estimated max: 136kg)
Pull-ups:
BWx40 (spread across 5 sets)
Neutral Grip Dumbbell Floor Presses:
85lbx10
90lbx8
95lbx6
100lbx6
Ghetto Chest Supported Barbell Rows:
80x10
90x10
100x8
90x10
90x10
Another good session - very happy with 4 reps at 120kg. I’m closing in on 3 plates now…
Here’s a video of this week’s lifting:
15/03/11
5/3/1 Mesocycle 4, Wave 4
Presses:
20x2x8
40x3x5
Pull-ups:
BWx4x8
Dips:
BWx15
BWx12
Scarecrows:
2 sets
Face Pulls:
2 sets
17/03/11
5/3/1 Mesocycle 4, Wave 4
Speed Box Squats:
20x2x5
60x2x3
100x6x2
Glute/Ham Raises:
BWx15
BW 15x10
Reverse Hypers:
3 sets
Pikes:
4 sets
19/03/11
5/3/1 Mesocycle 4, Wave 4
Speed Bench Presses:
20x2x8
60x3
80x5x3
HS Row Machine:
3 sets
Dumbbell Lateral Raises:
3 sets
Triceps Pushdowns:
3 sets
Barbell Curls:
3 sets
Deload: done.
Deload weeks always follow the same pattern for me: by the end of the last week of my last cycle I’m looking forward to the back-off week ahead. I do a couple of quick and easy sessions, but by the end of the deload week I’m having withdrawal symptoms and am jonesing for a heavy iron fix! Still, it seems to be working, because 5/3/1 is doing really good things for me at the moment.
I have a gearwhore itch that I need to scratch at the moment, so will be jumping back into the world of multi-ply lifting soon. I want to eek out some more strength gains from 5/3/1 for now though. I’m hunting down a 200/140/240 raw squat/bench/pull before making the switch!