Endurance Athlete Goes 5/3/1

Training Training Logs
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Quick update on how my first meet went. On Saturday I competed in the Michigan APF Holiday Push/Pull meet. I didn’t change up my training at all, but I did take a deload the week leading up to it. I also ended up only benching as my hamstring has been giving me problems recently and I didn’t want to injure it further.

Anyway, I weighed in at 172lbs and my planned attempts were 255, 280, and 300 (lbs). 280 would be a PR and I just wanted to give 300 a shot.

During warm ups, I benched 235 for a single and it felt like 135, so I was pumped. But, of course, not everything goes according to plan. Full disclosure, I was nervous as hell and everything was a blur. I laid on the bench for my first attempt and the guy giving liftoffs sent the bar waaaaay out in front of me. There was no start command so I tried to lower it down before getting it settled. I brought it down way lower than usual, and had to basically muscle it up in what had to be the ugliest form of all time. I must’ve hitched it because it was called no lift. The weight felt really light, but I decided to take it again instead of going up. I grabbed a guy I knew to give me a lift off on my second attempt and that went much better. My first time seeing three white lights! That relieved a lot of pressure and I stuck to my guns and went with 280lbs on my third attempt and got that as well. It went up smooth and was never in doubt.

I grabbed my buddy and headed back to the warm up area to give 300lbs a shot. I didn’t worry about pausing on my chest and went for a touch and go rep. It got stuck right about 3-4 inches off my chest, and the spotter had to help out a bit from there. Ah well.

All in all, it was an awesome experience. 13 months ago I weighed 130lbs soaking wet and couldn’t even bench my bodyweight, so this meet served as a gateway into NOV-dom.

The elephant in the room during the past year (which I don’t bring up much) is that I don’t eat meat or dairy. I had been vegan for years and only added in eggs/fish oil once I began lifting, but I’ve decided to bring meat back into my diet and put some mass on over the winter. I’ve already started a BBB cycle and will be trying to get my weight up to ~190-200lbs by Spring. I also plan to do a couple full powerlifting meets in 2017. Should be fun. I’ll make sure I keep my log updated!

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222

Fantastic work man, and I look forward to following your progress to come.

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Thanks, @furo!

I’ve been on a logging hiatus, but the training has continued. Since the meet, I’ve done two leader cycles of BBB with 5s Progression. For the BBB sets, instead of simply 5x10, I used a set time and completed as many sets of 10 as I could in the allotted time. Over the course of both cycles, the number of sets ranged from 5-8. Most days I was able to get in 8x10, but there were a couple deadlift days where 5 sets felt like plenty. On Christmas morning I did 10x10 with squats. That was a blast.

I also focused on stuffing my face as much as possible. I introduced meat back into my diet and have had zero issues (phew). My bodyweight is up to 180lbs, but I’m no fatter.

I’ll start logging my training more frequently now that it’s not so boring…
.

Cycle 29, Week 1, Day 1 - Back Squat [PR Set, 5x5 FSL]

Back Squat - [TM 335]
135x5, 185x5, 2055x3
225x5
255x5
285x12 [PR]
225x5x5 [Paused]

Superset w/ Squat
Box jumps

Assistance
Hanging Leg Raise: 3x12-15
Leg Curl: 3x15

Conditioning
Treadmill: 60 min, 4 miles, 8-10% incline

Notes
Huge PR. Planned to cap at 10 reps, but speed and form were great so I kept going. 1-2 good reps left.

I’ve began squatting without facing a mirror so I’ve been recording my sets. Depth has been spot on and I’ve found the mirror, if anything, detracted from form/technique.
.

Cycle 29, Week 1, Day 2 - Bench Press [PR set, 5x5 FSL]

Bench Press - [260 TM]
100x5, 135x5, 165x3
175x5
200x5
225x10 [PR, touch and go]
250x5 [Joker, all reps paused]
175x5x5 [all reps paused]

Superset w/ Bench
Band Pull-Aparts: 5x20
Hammer Strength Row: 5x12-15

Assistance
Tri Extensions: 4x15
Curls: 3x15

Notes
Another big PR. The goal here was 8 reps, but I capped it at 10 (had 1-2 left).

Taking a break from the PR sets and focusing on BBB and food for two cycles has done more good than expected.
.

Cycle 29, Week 2, Day 3 - Deadlift [PR set, 5x5 FSL]

Deadlift - [405 TM]
155x5, 205x5, 245x3
275x5
315x5
345x10 [PR, dead stop, 1-2 left]
275x5x5

Superset w/ Deadlift
bench hurdles

Assistance
Ab Wheel: 3x20
Leg Curl: 3x15
Back Raise: 3x15

Notes
Again, the PRs continue. Best part of this session was the speed on the 5x5 down sets. My deadlifts have never been explosive, but these were just flying up.

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Awesome log man! Definitely one of the best ones on the site!

I had a question for you. If you had to switch your template to a 3 day 5/3/1 full body, how would you go about switching it up to stay after your goals?

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Thanks!

I wouldn’t go full body, but if I needed a 3-day/week split I would simply do

Day 1: Squat
Day 2: Bench
Day 3: Deadlift/Press

It seems that’s the standard 3-day split for those running 5/3/1…

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Big fan of your training log man. What are some of your staple meals?

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@kx165 Thanks, man. Here’s my staple meals:

Meal 1: Smoothie with protein powder, frozen berries, and shredded coconut and/or chia seeds.

Meal 2: (This is a weird meal, but I love it): avocado, banana, and greens blended with a little almond milk. I throw it in a bowl and add granola, raisins, and pecans. It’s thick and needs to eaten with a spoon.

Meal 3: Post-workout shake. Usually a scoop of protein powder, banana, honey, almond milk, and oatmeal.

Meal 4: Big salad with lots of veggies and some sort of soup or curry. (This is my boring, healthy meal of the day).

Meal 5: Eggs/beans/beef w/ hot sauce (nothing fancy. Just a bunch of all three thrown on a plate).

Meal 6: Toast with peanut butter, banana, and honey with a bowl of frozen fruit in almond milk, topped with more peanut butter and whatever else I feel like adding in.

So I basically have six meals a day and this stays very consistent unless I go out to eat.

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Cycle 29, Week 2, Day 2 - Bench Press [PR set, 5x5 FSL]

Bench Press - [260 TM]
100x5, 135x5, 165x3
185x3
210x3
235x8 [Rep PR, touch and go]
265x3 [Joker, Rep PR, all reps paused]
185x5x5 [close grip, all reps paused]

Superset w/ Bench
Band Pull-Aparts: 5x20
Hammer Strength Row: 5x12-15

Assistance
Dips: 3x20
Curls: 3x15

Notes
Capped the top set at 8 and had ~2 reps left, so I moved on to a joker set. I like the idea of pausing everything but the PR set when it comes to bench.
.

Cycle 29, Week 2, Day 3 - Deadlift [PR set, 5x5 FSL]

Deadlift - [405 TM]
155x5, 205x5, 245x3
285x3
325x3
365x8 [Rep PR, dead stop]
285x5x5

Superset w/ Deadlift
bench hurdles & tuck jumps

Assistance
Ab Wheel: 5x20
Leg Curl: 3x15
Back Raise: 3x15

Notes
Had plans for a joker set if I got 8 reps, but after I actually got the 8 reps, a joker set sounded like the worst idea ever. The 5x5 FSL were done without a belt and double overhand grip.
.

Cycle 29, Week 2, Day 4 - Overhead Press [PR Set, FSL 5x5]

Overhead Press - [TM 165]
65x5, 85x5, 95x3
115x3
135x3
150x6 [Rep PR]
110x5x5

Superset w/ Press
Pull-ups: 5x5; Weighted Chins: 5x5 w/ 50lbs; Pull-Ups: 3x5

Assistance
Tri Extensions: 3x15
Curls: 3x15
Shrugs: 3x15

Notes
6 reps with 150 is a PR, but the goal was 7. For some reason, the sixth rep went up awkwardly and I came REALLY close to falling over as I locked it out, so I racked it ASAP and moved on to the downsets.

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Cycle 29, Week 3, Day 1 - Back Squat [PR Set, 5x5 FSL]

Back Squat - [TM 335]
135x5, 185x5, 205x3
250x5
285x3
315x8 [PR]
245x5x5

Superset w/ Squat
Box jumps

Notes
The top set took the life out of me so I hit the FSL work and left.
.

Cycle 29, Week 3, Day 2 - Bench Press [PR set, 5x5 FSL]

Bench Press - [260 TM]
115x5, 135x5, 165x3
195x5
220x3
245x8 [PR, touch and go]
275x1 [Joker, paused]
300x1 [Joker, touch and go]
195x5x5 [close grip, all reps paused]

Superset w/ Bench
Band Pull-Aparts: 5x20
Hammer Strength Row: 5x15

Assistance
tri extensions: 3x15
Curls: 3x15

Notes
245x8 felt awesome. The 300x1 was touch and go, with a bit of a hitch right in the middle, but otherwise moved well. I don’t keep track of singles unless they’re paused, but it felt nice to bench 300 for the first time!

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Cycle 29, Week 3, Day 3 - Deadlift [PR set, FSL 5x5]

Deadlift - [405 TM]
155x5, 225x5, 265x3
305x5
345x3
385x7 [PR, dead stop]
405x1
430x1 [PR]
315x5x5 [hook grip]

Superset w/ Deadlift
bench hurdles & tuck jumps

Assistance
Hanging Leg Raises: 4x10 [toes to bar for all reps]
Leg Curl: 3x15

Notes
PR set felt great so I worked up to a new one rep max. Heavy, but never in doubt.
.

Cycle 29, Week 3, Day 4 - Overhead Press [PR Set, FSL 5x5]

Overhead Press - [TM 165]
65x5, 85x5, 105x3
125x5
140x3
155x5
125x5x5

Superset w/ Press
Weighted Chins: 5x5 w/ 50lbs; BW Chins: 10, 8, 8

Assistance
Tri Extensions: 3x15
Curls: 3x12
Shrugs: 3x15

Notes
Needed six reps for a PR, but the fifth was a grind so I racked it. I’ll reset this TM back three cycles and build back up.

Bodyweight is holding steady at 180lbs. Strength is continuing to increase so I won’t force extra calories right now.
.
Next up is two cycles of:

Main: 5s PRO
Supplemental: Lower body - As many SSL sets of five as possible in 20 minutes. Upper body - As many SSL sets of five as possible in 30 minutes with chins/rows done in between every set.
Assistance: Minimal and easy.
Conditioning: Minimal and easy.

Followed by one cycle of:

Main: PR sets, Jokers
Supplemental: FSL Widowmaker
Assistance: Not so minimal and a little less easy.
Conditioning: Not so minimal and a little less easy.

1 Like
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Hey how’s training going? What happened to this log? I found it interesting and you were making great progress.