Endurance Athlete Goes 5/3/1

Training Training Logs
41

Cycle 4, Week 1, Day 2
Deadlift [3x5]:
WU
3x5: 175x5, 205x5, 230x15
JOKERS: 245x5, 265x5
FSL, from deficit: 175x5x8 [60 sec rest]

Assistance
A1 - Back Squat: 135x10, 10, 10, 12, 12
A2 - Lying Leg Curl: 70x4x12 [60 sec rest between each]
B1 - Horizontal Hyperextension: 4x10 w/ 10lbs; 4x10
B2a - Hanging Leg Raise: 4x10
B2b - Weighted Swiss Ball Crunches: 4x15 w/ 45lbs [minimal rest between]
C - Side Bends: 3x20 w/ 65lb DB [no rest between sides]
D - DB Shrugs: 75x10, 80x8, 85x6, 55x15 [2 sec squeeze at top; 30 sec rest]

Another good workout. Deadlifts felt really light. Grip strength is really improving as I didn’t need to use a mixed grip at all. Hook grip for the 230x15, but otherwise double overhand. Brought back squats back in to the assistance and really focused on clean reps and getting comfortable up top. Definitely a work in progress, but I feel like I’m on the right track. Had some extra time and energy so I threw in some DB shrugs.

Cycle 4, Week 1, Day 3
Overhead Press [3x5]
WU
3x5: 70x5, 80x5, 90x12
JOKERS: 95x5, 100x5, 105x3
FSL: 70x5x8 [60-90 sec rest]
WU, 3x5, Jokers paired w/ BW Chins: 75 total
FSL paired w/ BW Pullups: 25 total

Assistance
A1 - High Incline DB Press: 80x10, 10, 8, 7, 7
A2 - DB Rear Delt Fly: 30x5x12 [~60 sec rest between]
B1 - Dips: 100 total [4x15, 4x10]
B2a - DB Hammer Curls: 60x5x8
B2b - Ab Wheel: 4x10

In week 1 of cycle 3 I pressed 85x10 and in week 2 I pressed 90x11. So the goal was 90x12 and that’s exactly what I got. The last rep felt good, and there was no chance for lucky number 13.
I really like my assistance set up here: 100 chins/pullups during the main lift, an additional overhead pressing movement paired with an easy shoulder/back lift, followed by 100 dips supersetted with bicep and ab work.

42

Cycle 4, Week 1, Day 4

Front Squat [3x5]
WU
3x5: 125x5, 145x5, 165x13
JOKERS: 185x5, 205x3
FSL: 135x5x8 (Back Squat)
FSL paired w/ Hanging Leg Raises: 4x15

Assistance
A1 - Leg Press: 230x5x12
A2 - 45 Deg Back Extension: 4x15 w/ 25lb plate

Core
Decline Sit Ups: 4x15

Conditioning
Prowler pushes, Farmer’s walks

Week 1 of the previous cycle saw 150x13. This time I got 165x13 and it felt great, as did the following joker sets. For the FSL sets, I went with a back squat in order to continue focusing on form, etc. All in all, good session.

43

Cycle 4, Week 2, Day 1

Bench Press [3x3]
WU
3x3: 125x3, 145x3, 160x13
Jokers: 175x3, 190x3, 200x3
FSL: 125x5x8 [60 sec rest]
WU, 3x5, Jokers supersetted w/ weighted chins: 5x5 w/ 35 lbs; BW Pull-Ups: 5x5
FSL supersetted w/ BB Curls: 55x5x10

Assistance
A1 - Close Grip 3-Board Press: 135x12, 12, 12, 15
A2 - Chest Supported Cable Row: 120x4x12 [~60 sec rest between A1/A2]
B1 - Overhead Tri Extension w/ Rope: 30x20, 15, 15, 10, 10
B2 - Hanging Leg Raise: 5x10 [minimal rest between B1/B2]

Recap of 3+ Bench sets:
Cycle 1 - 130x10
Cycle 2 - 140x12
Cycle 3 - 150x13
Cycle 4 - 160x13

Regarding the 10lb progression (instead of 5lbs): Not only are reps going up, but I feel like I’m getting further and further from failure. The first couple cycles I was right at my limit, but lately I’ve been going for a rep PR and racking it. The past couple cycles I’ve left at least 2-3 in the tank each time.

Assistance was a breeze. Lately, for the board press, I’ve been sticking a foam roller under my shirt. It’s roughly the same size of a 3-board, so I’m rolling with it.

44

Cycle 4, Week 2, Day 2

Deadlift [3x3]
WU
3x3: 195x3, 220x3, 245x14
JOKERS: 260x3, 270x3, 285x3
FSL, from deficit: 190x5x8 [60-90 sec rest]

Assistance
A - Back Squat: 135x10, 10, 12; 155x10, 12
B1 - Good Morning w/ SSB: 135x5x10
B2 - Single Leg Curl: 30x5x12
C - DB Side Bends: 65x4x20

Conditioning
Prowler pushes

Recap of 3+ Deadlift sets:
Cycle 1 - 170x20
Cycle 2 - 185x20
Cycle 3 - 215x16
Cycle 4 - 245x14

The goal today was 14 reps and I got it. I was feeling really good so I went for it on the jokers. Super pleased with 285x3 as I feel a 300lb pull is just around the corner. The FSL work from a deficit also felt good, even after the main sets and jokers. Keeping the back squat work light and trying to maintain good form and set good habits because back squatting has always been my weakest lift. Good session all around…

45

Cycle 4, Week 2, Day 3

Overhead Press [3x3]
WU
3x3: 75x3, 85x3, 95x12
JOKERS: 105x3, 110x3, 115x2
FSL: 75x5x8 [~90 sec rest]
WU/3x3/Jokers/FSL supersetted w/ BW Pullups: 15x5 [75 total]

Assistance
A1 - High Incline DB Press: 80x10, 10, 10, 8, 7
A2 - DB Rear Laterals: 40x5x10 [60 sec rest between]
B1 - Dips: 15, 15, 15, 15, 15, 10, 10, 5 [100 total]
B2a - DB Hammer Curls: 30x5x8
B2b - Ab Wheel: 3x15

Conditioning
Farmers Walks

Recap of 3+ Press sets:
Cycle 1 - 80x6
Cycle 2 - 85x9
Cycle 3 - 90x11
Cycle 4 - 95x12

My elbows were screaming at me after this session, so in the future I’ll take it easier on the assistance exercises that also involve pressing. My thought now is to simply cut out the DB incline press and move straight to BW dips and superset with shoulder/upperback movements for balance & health (facepulls/rear laterals/etc).

That being said, my overhead press is still progressing nicely. Both the weights and the reps have been increasing and I’m becoming much more comfortable with the lift.

46

Cycle 3, Week 2, Day 4

Front Squat [3x3]
WU
3x3: 135x3, 155x3, 175x12
JOKERS: 190x3, 200x3, 205x2
FSL: 135x10, 10, 10; 155x10, 10 [back squat]
FSL paired w/ Hanging Leg Raises: 5x15

Assistance
A1 - Leg Press: 270x5x10
A2 - 45 Deg Back Extension: 5x15 w/ 25lb plate

Core
Decline Sit Ups: 4x15

Recap of 3+ Front Squat sets:
Cycle 1: 135x10
Cycle 2: 145x12
Cycle 3: 160x12
Cycle 4: 175x12

Continuing to work on back squats during FSL sets. Shoulder mobility and getting tight is definitely the problem, but it seems to be improving little by little.
.

Cycle 4, Week 3, Day 1

Bench Press [5/3/1]
WU
5/3/1: 135x5, 155x3, 170x12
Jokers: 190x1, 205x1, 215x1
FSL: 135x5x8
WU/3x5/Jokers supersetted w/ chins: 4x5; 4x10; 8, 7 [75 total]
FSL supersetted w/ BB Curls: 55x5x10

Assistance
A1 - Close Grip 3-Board Press: 135x4x12
A2 - Chest Supported T-bar Row: 5x10 w/ 45lb plate
B1 - Overhead Tri Extension w/ Rope: 30x3x20
B2 - Band Pull-Aparts: 4x20

Recap of 3+ bench press sets:
Cycle 1: 130x10
Cycle 2: 140x12
Cycle 3: 150x13
Cycle 4: 160x13

Great session. No elbow pain and all the lifts went up quick. The 215lb bench went up really easy considering the work I’d already done.

As this cycle is coming to a close I’m starting to think about what my options are for the next few cycles. I’m pretty sure I’ll be in the double digits again for all of my 1+ sets (I hope I didn’t just jinx myself), so I might do a few cycles of Spinal Tap from the Beyond book and see how that treats me. No AMRAP sets and TM increases after every session, so my logic is that after doing Spinal Tap a few times I’ll come back to a more “basic” template and the AMRAP sets won’t be so ridiculous. If that’s the case, I’ll toss out the jokers and only utilize them when the weights are flying up.

I haven’t been able to find much on others doing Spinal Tap, so I’m curious how it’ll go. I might use mostly bodyweight assistance except for deadlift day where I plan to front squat and use 5’s Pro there. When the time comes I’ll throw my planned template up here and see if anyone has feedback.

47

Cycle 4, Week 3, Day 2

Deadlift [5/3/1]:
WU
5/3/1: 205x5, 230x3, 255x13
JOKERS: 275x1, 300x1
FSL, from deficit: 205x5x5 [60 sec rest]

Assistance
A - Back Squat: 135x2x10, 155x2x10, 170x10, 135x12
B1 - Lying Leg Curl: 70x4x10
B2 - Horizontal Back Extensions: 4x12 w/ 10lb plate
C - DB Side Bends: 5x20 w/ 65lb DB [no rest between sides]

Conditioning
Prowler pushes

Cycle 4, Week 3, Day 3
Overhead Press [5/3/1]
WU
5/3/1: 80x5, 100x3, 100x11
JOKERS: 110x1, 120x1, 125x1
FSL: 80x5x8 [60 sec rest]
WU/5/3/1/Jokers supersetted w/ BW Pullups: 5x5, 5x8 [65 total]
FSL supersetted w/ T-bar Row: 5x10-15 w/ various weights.

Assistance
A1 - High Incline DB Press: 80x3x15
A2 - Kroc Rows: 55x15, 65x12, 80x13
B1 - Dips: 7x15
B2a - DB Hammer Curls: 30x5x8
B2b - Ab Wheel: 3x15

Conditioning
Farmer’s walks

In early November I worked up to a max deadlift triple of 175 lbs. I remember that third rep being an ugly grinder, too. Fast forward almost 3 months and I’m now pulling 255x13 followed by 300x1. The 300 went up a lot faster than that third rep of 175, too. Needless to say, I’m very pleased with how these cycles have been going. Very little soreness while gaining noticeable strength every training session. Years ago my deadlift was somewhere around 350, so I know the strength gains will be slowing down soon, but this has been a fun experience and I’m looking forward to where it leads…

In the next day or two I’ll post a more detailed summary of how this cycle went and a summary of all the 1+ sets.

Going forward, my plan is to give the Spinal Tap template a shot for a few weeks, then go into the BBB 13 week challenge. The goal for the Spinal Tap portion is twofold: First, I’ll be replacing front squats with back squats as my main squat lift and would like a few sessions with it without going for max reps on sets and to make sure my TM is correct. Secondly, I’m getting double digit reps across the board on my lifts on 1+ weeks, so if I went right into the BBB challenge, the assistance work wouldn’t be very taxing (as it currently stands, 5x10 @ 50% of my TM would be really easy). After a few Spinal Tap sessions I hope to remedy that.

48

Cycle 4, Week 3, Day 4

Front Squat [5/3/1]
WU
5/3/1: 145x5, 165x3, 185x11
JOKERS: 205x1, 215x1, 225x1
FSL: 155-185x5x8 [back squat]
FSL paired w/ Hanging Leg Raises: 5x10

Assistance
A - Leg Press: 270x5x10-15
B - 45 Degree Back Extension: 5x15 w/ 25lb plate

Conditioning
Prowler pushes

So long, front squats. 225x1 is a nice send-off as I’ll now begin working on my back squat.

Here’s a rundown of 1+ sets from past cycles:

Bench
Entering Cycle 1: 145x3
Final week of Cycle 1: 135x9; top joker set 170x1
Final week of Cycle 2: 145x11; top joker set 185x1
Final week of Cycle 3: 155x12; top joker set 200x1
Final week of Cycle 4: 170x12; top joker set 215x1

Deadlift
Entering Cycle 1: 205x1
Final week of Cycle 1: 175x20; top joker set 235x1
Final week of Cycle 2: 195x20; top joker set 255x1
Final week of Cycle 3: 230x15; top joker set 275x1
Final week of Cycle 4: 255x13; top joker set 300x1

Overhead Press
Entering Cycle 1: 95x1
Final week of Cycle 1: 85x6; top joker set 100x1
Final week of Cycle 2: 90x9; top joker set 115x1
Final week of Cycle 3: 95x10; top joker set 125x1
Final week of Cycle 4: 100x11; top joker set 125x1

Front Squat
Entering Cycle 1: 150x3
Final week of Cycle 1: 145x9; top joker set 180x1
Final week of Cycle 2: 155x12; top joker set 200x1
Final week of Cycle 3: 165x13; top joker set 215x1
Final week of Cycle 4: 185x11; top joker set 225x1

Bodyweight is now 165lbs (up from 160 at the beginning of the cycle).

Now it’s on to the Spinal Tap template for a while. Not sure what to expect, so I’ll add assistance on the fly based on how the session goes. I’m also not sure how long I’ll stay on this template, but I plan on giving it a fair chance…

49

Cycle 5, Day 1, Bench Press [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Med Ball Throws

Bench
45x12
85x8
100x5
115x3
135x3
155x3
175x3
195x3 [Joker]
145x5
165x3
185x1
205x1 [Joker]
215x1 [Joker]
135x5
150x5
165x5

SS w/ Bench
Chins: 3x5; 3x10; 3x5 [60 total]
Bent-over T-Bar Row: 45x20, 70x15, 95x12, 105x10, 70x20
BB Curls: 50x3x12

Assistance
DB Shrugs: 75x3x12
DB Decline Tri Ext: 20x3x15

Conditioning
Farmer’s Walks

First day on the Spinal Tap template. Felt weird not having a PR set looming, but it ended up being a nice change of pace. Definitely felt stronger during the heavy singles, but didn’t go overboard with jokers. This session flew by and only took about 50 minutes (not including warm up). I made sure to keep assistance easy and will add/subtract based on how I’m feeling after the main work.

50

Cycle 5, Day 2, Deadlift [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Jumps

Deadlift
135x5
135x5
165x3
195x3
225x3
250x3
280x3 [Joker]
210x5
240x3
265x1
295x1 [Joker]
305x1 [Joker]
185x5
215x5
240x5

Assistance
SSB Squats: 135x10, 145x10, 155x10, 165x10, 135x15
SSB Good Mornings: 135x10, 145x10, 155x10, 165x10, 135x15 [SS w/ Squats]

Core
DB Side Bends: 3x20 w/ 70lb DB

Conditioning
Prowler pushes

New deadlift PR with a 305lb joker. Paired squats and good mornings with the yoke bar, which worked out nicely and saved my wrists/elbows/shoulders.

Cycle 5, Day 3, Overhead Press [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Med Ball Throws

Press
45x5
55x5
65x5
75x3
90x3
100x3
110x3 [Joker]
85x5
95x3
105x1
115x1 [Joker]
120x1 [Joker]
70x5
85x5
95x5

SS w/ Press
Pullups: 4x5, 4x8, 6, 7 [65 total]
Chest-Supported T-bar Row: 4x12 w/ 45lbs added
BB Curls: 50x3x12

Assistance
DB Incline Press: 3x15 w/ 40lb DBs
DB Hammer Curls: 3x10 w/ 30lb DBs

Conditioning
Farmer’s Walks

I can’t stress enough how much different this template is from the typical 5/3/1 with PR sets. There are pros and cons, but I’ll give it a few more sessions before I come to any final judgement. Without the PR sets, you definitely feel fresher for the heavier singles, but it doesn’t feel like a crazy amount of volume like I was expecting. I’ve read that Wendler feels this works great with the 5 forward/3 back approach, but I don’t see what you’re supposed to do after going 3 back other than do the exact same sessions since there are no PR sets to beat. My assumption is to focus on bar speed/technique?

51

Cycle 5, Day 4, Squat [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Jumps

Back Squat
45x15
95x10
100x5
120x5
140x3
160x3
180x3
200x3 [Joker]
155x5
175x3
195x1
210x1 [Joker]
225x1 [Joker]
135x5
155x5
175x5
135x15

SS w/ Squat
Hanging Leg Raise: 10x10

Assistance
Split Squat: 4x25 w/ BW
Back Extension: 4x15 w/ 35lb DB
Ab Wheel: 4x15 [All assistance superset w/ minimal rest]

Conditioning
Prowler pushes

First session with the back squat and it went very, very well. My TM is probably a little low, but that’s OK because I’m still really focused on form. I spontaneously added a FSL set at the end because I was feeling great. Assistance was mostly bodyweight and easy.

52

Are you doing low bar or high bar back squats? I’m curious because i’ve recently started trying low bar back squats and I’ve noticed it bothers my wrist, elbows, and back more than what I was doing before (high bar squats). Seeing as I’m not doing powerlifting, I think high bar squats are good enough for my purposes (general health, endurance training).

53

I’m doing high bar back squats. In the past when I’ve tried low bar squatting, I had to really widen my hands on the bar, which helped relieve the stress on my shoulders, but my wrists would be destroyed afterwards and my form just didn’t feel right. I’m with you on the powerlifting vs. health/endurance. Low bar gives you the leverage to move more weight, but my goal is to do what feels most comfortable and allows me to stay healthy, etc., so I’m sticking with front squats, high bar back squats, and squatting with the SSB.

54

Cycle 6, Day 1, Bench Press [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Med Ball Throws

Bench
45x15
85x10
105x5
125x3
145x3
165x3
185x3
205x3 [Joker]
155x5
175x3
195x1
210x1 [Joker]
220x1 [Joker]
145x5
160x5
175x5

SS w/ Bench
Chins: 2x5; 4x10; 3x5 [65 total]
Bent-over T-Bar Row: 55x20, 80x15, 105x12, 115x10, 80x20
BB Curls: 50x3x12, 30x1x25

Assistance
DB Shrugs: 160x15, 12, 10
DB Decline Tri Ext: 3x15 w/ 20lb DBs

Conditioning
Farmer’s Walks

Cycle 6, Day 2, Deadlift [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Jumps

Deadlift
135x5
155x5
175x3
205x3
230x3
260x3
290x3 [Joker]
225x5
245x3
275x1
300x1 [Joker]
195x5
225x5
245x5

Assistance
SSB Squats: 155x3x10, 165x10, 155x15
SSB Good Mornings: 155x3x10, 165x10, 155x15

Core
DB Side Bends: 4x20 w/ 70lb DB

Conditioning
Prowler pushes

Chugging along nicely. The plan is to stick with this Spinal Tap template for 3 cycles (so I’m halfway through it), take a deload week, then begin a 5-cycle progression of the following:

BBB [5x10 at 60%]
BBB [5x10 at 70%]
BBB [5x5 at 80%]
BBB [5x3 at 90%]
BBB [5x1 at TM]

Should be a real hoot.

55

Playing catch up on logging my training. I’ve been recovering really well on this template so I’ve been training just about every day…

Cycle 6, Day 3, Overhead Press [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Med Ball Throws

Press
45x10
60x8
70x5
80x3
90x3
105x3
115x3 [Joker]
85x5
100x3
110x1
120x1 [Joker]
125x1 [Joker]
75x5
85x5
100x5

SS w/ Press
Pullups: 4x5, 6x8, 2 [70 total]
Chest-Supported T-bar Row: 55x4x12; 35x2x15

Assistance
DB Incline Press: 3x15 w/ 45lb DBs
DB Hammer Curls: 3x12 w/ 30lb DBs

Conditioning
Farmer’s Walks

Cycle 6, Day 4, Squat [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Jumps

Back Squat
45x15
95x10
115x5
135x5
155x3
175x3
195x3
215x3 [Joker]
160x5
185x3
205x1
225x1 [Joker]
235x1 [Joker]
140x5
160x5
185x5

SS w/ Squat
Hanging Leg Raise: 12x10

Assistance
Split Squat: 4x25 w/ 15lb DB
Back Extension: 4x15 w/ 35lb DB
Ab Wheel: 4x15 [All assistance superset w/ minimal rest]

Cycle 7, Day 1, Bench Press [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Med Ball Throws

Bench
45x15
95x10
105x5
125x3
145x3
170x3
190x3
210x3 [Joker]
160x5
180x3
200x1
220x1 [Joker]
230x1 [Joker]
150x5
165x5
180x5

SS w/ Bench
Chins: x5; 5x10; 3x5 [70 total]
Bent-over T-Bar Row: 55x20, 80x15, 80x12, 100x10, 55x20
BB Curls: 50x3x12

Assistance
DB Shrugs: 170x15, 12, 10
DB Decline Tri Ext: 3x15 w/ 20lb DBs

Cycle 7, Day 2, Deadlift [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Jumps

Deadlift
135x5
155x5
185x3
210x3
240x3
270x3
225x5
255x3
285x1
300x1 [Joker]
205x5
235x5
255x5

Assistance
SSB Squats: 155x5x10
Single Leg Curls: 40x5x10

Core
DB Side Bends: 1x30 w/ 70lb DB

I think I’m going to hold off on the BBB progression I had planned and give the Beyond 5/3/1 template a shot. February in Michigan is miserable so I’d like to be in a gym as much as possible for my training and the Beyond template will allow me to train daily if I’m up to it.

I spent three cycles on the Spinal Tap template so I’ll post a recap/summary tomorrow after I log the last couple workouts. I’ll also post my Beyond template.

56

Cycle 7, Day 3, Overhead Press [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Med Ball Throws

Press
50x10
60x8
70x5
85x3
95x3
110x3
120x3 [Joker]
90x5
100x3
115x1
125x1 [Joker]
135x1 [Joker]
80x5
90x5
100x5

SS w/ Press
Pullups: 2x5, 6x8, 2x5; 4x8 [100 total]

Assistance
BB Incline Press: 95x15, 115x12, 135x8
Chest Supported Row: 70x15, 90x15, 120x15

Cycle 7, Day 4, Squat [Spinal Tap]

Warm Up
Jumping Jacks, Agile 8, Jumps

Back Squat
45x15
95x10
115x5
135x3
160x3
180x3
205x3
225x3 [Joker]
175x5
190x3
215x1
235x1 [Joker]
250x1 [Joker]
145x5
170x5
190x5

SS w/ Squat
Hanging Leg Raise: 10x10
Swiss Ball Crunches: 5x15

Assistance
Split Squat: 4x25 w/ 20lb DB
Back Extension: 4x15 w/ 40lb DB
Ab Wheel: 4x10 [All assistance superset w/ minimal rest]

Conditioning
1 mile run on track in 5:40. This was right after training. Felt good to run fast on a track again.

After spending three “cycles” on the Spinal Tap template, I can say that I want the PR set back in my training. It was fun for a while and less “stressful”, but I definitely miss walking into the gym with a rep goal in mind.

On the plus side, I found that I recovered extremely fast on this template. I only took two days off over the course of the 12 sessions, but didn’t feel run down or achy. I almost think I will use this in the future as my base template.

As previously mentioned, I’m going to give the Beyond 5/3/1 Training Maximally a whirl. I like training frequently and with my running background I have a sixth sense for training based on how I’m feeling that day.

Quick rundown of where I started and where I currently stand:
I began Cycle 1 in November at a bodyweight of 140 lbs. I’m currently 160 lbs.

Bench
Entering Cycle 1: 145x3
Top Joker during Spinal Tap: 230x1

Deadlift
Entering Cycle 1: 205x1
Top Joker during Spinal Tap: 305x1

Overhead Press
Entering Cycle 1: 95x1
Top Joker during Spinal Tap: 135x1

Back Squat
Entering Spinal Tap: ~215x1
Top Joker during Spinal Tap: 250x1

57

Cycle 6, Week 1, Day 1 - Bench Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Bench Press
45x5
65x5
85x5
105x5
115x5
135x3
155x3
175x1
195x8 [TM set]
205x1 [Joker]
220x1 [Joker]
230x1 [Joker]
140x8
140x8
140x8
140x8
140x8 [last ~5 reps on all down sets paused 1-2 seconds on chest]

Superset w/ Bench
T-Bar Rows: 70x2x15, 80x12, 90x12, 70x15 [most reps w/ 1-2 squeeze at top]
Weighted Chins: 1x10 w/ BW, 4x5 w/ 25lbs [during jokers]
Hammer Strength Machine Row: 90x5x15 [during down sets]

Assistance
BB Curls: 50x3x12
DB Decline Tri Extensions: 40x3x15
BB Shrugs: 140x3x15

Notes
Great to have PR sets back. Previous PR set on the bench was 170x12, so I didn’t know what to expect with 195. The goal was 5-7. I got 8 and left probably 2 in the tank, so I’m definitely pleased. I’ll shoot for 9-10 next time. 140lbs on the down sets felt really light, so I added some pauses. Next week I’ll probably mess around with a close grip. Assistance was a breeze and the pulling was light except for a few sets of weighted chins. Good first session on the Beyond template…

58

Cycle 6, Week 1, Day 2 - Deadlift [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Deadlift
95x5
115x5
135x5
185x5
195x3
225x3
250x1
280x8 [TM set]
295x1 [Joker]
310x1 [Joker; 1RM PR]
200x8
200x8
200x8
200x8 [deficit]
200x8 [deficit]

Superset w/ Deadlift
Ab Wheel: 4x10 [during down sets]

Assistance
SSB Squat: 155x5x8
Single Leg Curl: 40x5x10

Core
DB Side Bends: 3x20 w/ 80lb DBs

Notes
Increased rest times during the warm up and working sets, then turned up the pace for the down sets and assistance work. I’m going focus on resting longer between the “strength” sets and dial in bar speed/technique. I don’t get winded very easy, but I need to make sure my muscles and CNS recovered. The down sets started to feel too easy so I pulled from a deficit on the last two sets.
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Cycle 6, Week 1, Day 3 - Overhead Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Overhead Press
45x5
45x5
60x5
70x5
80x5
90x3
105x1
115x7 [TM set; Rep PR]
120x1 [Joker]
125x1 [Joker]
130x1 [Joker]
80x8
80x8
80x8
80x8
80x8

Superset w/ Press
Pull-ups: 5, 5, 5, 5, 5, 5, 5, 5, 10, 10, 8 [68 total]
DB Rows: 50x15, 15, 12, 12, 12 [SS w/ down sets]

Assistance
Dips: 3x20
DB Hammer Curls: 3x10 w/ 30lb DBs
DB Shrugs: 4x25 w/ 45lb DBs

Notes
A heatwave in Michigan caused the gym to be ridiculously hot. Can’t complain about sweating like a pig in the middle of winter though. Hit my rep goals, got the work done, and then got out and enjoyed the weather because I’m sure I’ll be shoveling a foot of snow real soon…

59

Cycle 6, Week 1, Day 4 - Back Squat [Beyond 5/3/1]

Warm Up
Agile 8, Standing Long Jumps

Back Squat
45x15
65x10
85x8
115x5
135x5
155x3
175x3
195x1
215x9 [TM set; Rep PR]
225x1 [Joker]
235x1 [Joker]
245x1 [Joker]
155x8
155x8
155x8
155x8
155x8

Superset w/ Squat
Box Jumps: 5x3 [during warm up sets]

Assistance
Bulgarian Split Squats: 5x20 w/ 20lb DB
45 Degree Back Extension: 5x20 w/ 30lb DB
Back Supported Leg Raise: 5x20 [5 Rounds in 17:50]

Notes
Because I’m training so frequently, I’ve pushed all hard conditioning aside and will be incorporating a little conditioning into the assistance on Squat day and maybe Press day. I’ll keep the exercises bodyweight/light and minimize the rest as much as possible while maintaining form, etc. Nothing vomit inducing, but the 5 rounds of what I did above had me sucking wind pretty good.

On a side note, if anyone reading this isn’t a member of Wendler’s private forum, it’s well worth the cost. I recently took the plunge and there’s a wealth of information - lots of templates, tons of challenges, and years of great discussion/training logs/etc.

60

Cycle 6, Week 2, Day 1 - Bench Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Bench Press
45x5
65x5
85x5
105x5
115x5
135x3
155x3
175x1
195x9 [TM set; Rep PR]
205x1 [Joker]
215x1 [Joker]
225x1 [Joker]
235x1 [Joker; 1RM PR]
145x8
145x8
145x8
145x8
145x8 [All sets/reps close grip]

Superset w/ Bench
T-Bar Rows: 70x2x15, 80x12, 90x12, 70x15
Weighted Chins: 6x5 w/ 25lbs; 1x10 w/ BW
Hammer Strength Machine Row: 90x5x15 [during down sets]

Assistance
BB Curls: 50x3x12
DB Decline Tri Extensions: 50x15, 12, 10
BB Shrugs: 140x3x15

Notes
I’ve been training daily for almost two weeks now, but it hasn’t hindered me at all and the past couple sessions I’ve had to hold myself back a bit, if anything. I got one more rep than last time on my TM set, then let it fly on the jokers, working up to 235x1 for a new 1RM PR. Down sets were done with a close grip for sets/reps. I’m planning to bump up the TM after this as I don’t want to get into double digit territory on the PR set and the down sets are maxed out as well.