Endurance Athlete Goes 5/3/1

Training Training Logs
61

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

Warm Up
Agile 8, Box Jumps

Deadlift
95x5
115x5
135x5
185x5
195x3
225x3
250x1
280x10 [TM set; +2 reps from last session & Rep PR]
300x1 [Joker]
315x1 [Joker; 1RM PR]
200x8 [deficit]
200x8 [deficit]
200x8 [deficit]
200x8 [deficit]
200x8 [deficit]

Superset w/ Deadlift
Ab Wheel: 5x10 [during down sets]

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

Core
DB Side Bends: 4x20 w/ 80lb DB

Notes
Set a Rep PR and 1RM PR in the same session, then proceeded to pull 200 for 5 sets of 8, all from a deficit. I thought for sure I’d be sore from head to toe the next day and I’d take a recovery day, but I woke up feeling fresh as a daisy, so…

Cycle 6, Week 2, 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; +1 rep from last session, new Rep PR]
120x1 [Joker]
125x1 [Joker]
130x1 [Joker]
85x8
85x8
85x8
85x8
85x8

Superset w/ Press
Pull-ups: 5, 5, 5, 5, 10, 10, 8, 8, 5, 5, 5, 4 [75 total]
DB Rows: 50x5x15 [SS w/ down sets]

Assistance
Dips: 4x20
DB Hammer Curls: 4x12 w/ 25lb DBs
DB Shrugs: 4x25 w/ 45lb DBs
Swiss Ball Crunches: 4x25 [4 Rounds completed in 11:45]

Notes
1 extra rep on the TM set followed by the same jokers as last session and 5 sets of 8 reps with 85 lbs (last session was 5x8 w/ 80 lbs). Continuing to progress nice and slow on the press. From what I’ve been reading, this is to be expected. My secret goal is to press my bodyweight. One day…

62

Cycle 6, Week 2, 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
215x10 [TM set; +2 reps from last session; New Rep PR]
225x1 [Joker]
245x1 [Joker]
265x1 [Joker; New 1RM PR]
160x8
160x8
160x8
160x8
160x8

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

Assistance
Bulgarian Split Squats: 4x25 w/ 20lb DB
45 Degree Back Extension: 4x20 w/ 30lb DB
Back Supported Leg Raise: 4x20 [4 Rounds in 13:25]

Notes
Becoming more comfortable back squatting with each session. I don’t miss front squatting at all. Rep PR, 1RM PR, and no shoulder/elbow/wrist pain. Encouraging stuff.

63

Cycle 7, Week 1, Day 1 - Bench Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Bench Press - 220 TM
45x5
65x5
95x5
115x5
135x5
155x3
175x3
200x1
220x3 [TM set]
230x1 [Joker]
240x1 [Joker; New 1RM PR]
165x8
165x8
165x8
165x8
165x6

Superset w/ Bench
T-Bar Rows: 70x15, 80x15, 90x12, 100x2x10
Chins: 5x10 w/ BW
Hammer Strength Machine Row: 100x5x15 [during down sets]

Assistance
BB Curls: 50x3x12
DB Decline Tri Extensions: 50x3x12
BB Shrugs: 150x3x12 [2 sec squeeze at top]

Notes
After spending some time on Wendler’s private forum, I adjusted my TM on bench, deadlift, and squat with a weight I can handle for 3-5 reps. I’ll start the “cycle” off with a triple at my TM (focusing on bar speed/technique) and build from there. Once I can handle 5-6 fast reps I’ll progress the weight and start all over again. There’s a ton of options for this template, but for now, I’ll keep my focus on building the TM sets until progress begins to falter.

64

Cycle 7, Week 1, Day 2 - Deadlift [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Deadlift - 300 TM
95x5
125x5
155x5
185x5
210x3
240x3
270x1
300x4 [TM set]
315x1 [Joker]
325x1 [Joker; 1RM PR]
225x8
225x8
225x8
225x8
225x8 [all reps dead stop]

Superset w/ Deadlift
Ab Wheel: 5x10 [during down sets]

Assistance
Single Leg Curl: 40x5x10
Horizontal Back Extensions: 5x15

Core
DB Side Bends: 3x20 w/ 80lb DB
[BW Squats: 150 total in between side bend sets]

Notes
The plan was to pull 300 for a triple, but I’m so used to monster rep deadlift sets that I cranked out 4 before I could stop myself. 315 came up really easy, so I tried for 325 and got it. The speed was a little slow, but never a doubt once it came off the ground. New 1RM PR.
225 for 5 sets of 8 started to get a little rough, especially on the grip. I was able to stick with a double overhand grip until the last two sets where I went with a mixed grip. Progression goal for this is to pull 225x5x8 with a double overhand grip on all sets.

65

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

Warm Up
Agile 8, Med Ball Throws

Overhead Press
45x5
50x5
60x5
70x5
85x3
95x3
110x1
120x7 [TM set; Rep PR]
125x1 [Joker]
130x1 [Joker]
135x1 [Joker]
90x8
90x8
90x8
90x8
90x8

Superset w/ Press
Pull-ups: 5, 5, 10, 8, 8, 8, 8, 7, 6, 6, 5, 4 [80 total]
DB Rows: 55x5x15 [SS w/ down sets]

Assistance
Dips: 5x20
DB Hammer Curls: 5x12 w/ 25lb DBs
DB Shrugs: 5x25 w/ 45lb DBs
Swiss Ball Crunches: 5x25 [5 rounds in ~14 minutes]

Notes
Pretty standard day. Second time pressing 135 and it still feels really heavy. A BW press is 25lbs away, but that feels like it’ll be a long time coming. On the plus side, the 100 dips left me no worse for wear so I’ll start adding weight to those and that should carry over to the press.

66

Cycle 7, Week 1, Day 4 - Back Squat [Beyond 5/3/1]

Warm Up
Agile 8, Standing Long Jumps

Back Squat
45x15
75x10
100x8
125x5
145x5
170x3
195x3
220x1
245x6 [TM set; Rep PR]
255x1 [Joker]
270x1 [Joker; New 1RM PR]
170x8
170x8
170x8
170x8
170x8

Superset w/ Squat
Box Jumps: ~25 total jumps

Assistance
Bulgarian Split Squats: 4x25 w/ 20lb DB
45 Degree Back Extension: 4x20 w/ 30lb DB
Back Supported Leg Raise: 4x20
[4 Rounds in 13:25]

Notes
Another 1RM PR on the back squat. The box jumps in between sets have really helped, along with longer rest periods. The assistance left me in a pool of sweat, but nothing too taxing. It’s been a good way to get some conditioning in while the weather is nasty.

67

Cycle 7, Week 2, Day 1 - Bench Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Bench Press - 220 TM
45x5
65x5
95x5
115x5
135x5
155x3
175x3
200x1
220x4 [TM set; +1 rep from last session]
235x1 [Joker]
250x1 [Joker; New 1RM PR]
165x8
165x8
165x8
165x8
165x8

Superset w/ Bench
T-Bar Rows: 70x15, 80x15, 90x12, 100x2x12
Chins: BWx10, 5x5 w/ +25lbs
Hammer Strength Machine Row: 110x5x15 [during down sets]

Assistance
BB Curls: 50x3x12
Cable Tri Extensions w/ rope: 40x12, 15, 20
DB Shrugs: 160x3x12 [2 sec squeeze at top]

Notes
The goals for this session were to add a rep to my TM set, increase my top joker single by 5lbs, and get 8 reps on all five down sets (last week I came up two reps short on the fifth set). Luckily, I went 3-3. The 250lb bench came up pretty fast too. The progress I’ve made on 5/3/1 has been incredible and came much faster than anticipated.

Cycle 7, Week 2, Day 2 - Deadlift [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Deadlift - 300 TM
95x5
125x5
155x5
185x5
210x3
240x3
270x1
300x5 [TM set; +1 rep from last session]
315x1 [Joker]
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

Superset w/ Deadlift
Ab Wheel: 10x10 [during down sets]

Assistance
1a: Lying Leg Curl: 70x3x12
1b: Reverse Hyper: 3x12 w/ 20lbs [slow concentric, squeeze at top, slow eccentric]
2a: Horizontal Back Extensions: 3x15
2b: DB Side Bends: 4x20 w/ 80lb DB

Notes
Goals for this session were to add a rep to my previous TM set, increase my top joker by 5 lbs, and try to get 50 total reps with my down sets. I added a rep to the previous TM set, but after the first joker (315) I knew 330 wasn’t in the cards, so I moved on to the down sets. 10x5 w/ 225 actually felt much easier than last week’s 5x8 w/ 225. From here on out, I’ll be capping deadlift sets at 5 unless it’s a PR set. For assistance I tried out some different movements/techniques. Kept most of it really easy.

68

Cycle 7, Week 2, Day 3 - Overhead Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Overhead Press
45x5
50x5
60x5
70x5
85x3
95x3
110x1
120x8 [TM set; +1 rep from last session; Rep PR]
130x1 [Joker]
135x1 [Joker]
140x1 [Joker; 1RM PR]
95x8
95x8
95x8
95x8
95x6

Superset w/ Press
Pull-ups: 90 total
DB Rows: 60x15, 15, 12, 12, 12 [SS w/ down sets]

Assistance
Dips: 5x20
DB Hammer Curls: 5x12 w/ 25lb DBs
DB Shrugs: 5x25 w/ 45lb DBs
Swiss Ball Crunches: 5x25 [5 rounds in 13:06]

Notes
Good day all around. PR’d the TM set and then hit a new 1RM on the jokers. I was too lazy to put 90lbs back on the bar, so I went with 95lbs and hoped for 8 reps on the first three sets, but ended up getting 8 reps on the first four. I’ll take it. Assistance was light and easy. Thought about adding weight to the dips, but I’ll continue with BW for now because I don’t want to deal with any shoulder issues.

69

Cycle 7, Week 2, Day 4 - Back Squat [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Back Squat
45x15
75x10
100x8
125x5
145x5
170x3
195x3
220x1
245x7 [TM set; +1 from previous session; Rep PR]
260x1 [Joker]
275x1 [Joker; 1RM PR]
175x5
175x5
175x5
175x5
175x5
175x5
175x5
175x5
175x5
175x5 [~60 sec rest]

Superset w/ Squat
Box Jumps: ~25 total jumps [I start with a knee high box and add a bumper plate every set. Ends up being waist high]

Assistance
Bulgarian Split Squats: 5x20 w/ 25lb DB
45 Degree Back Extension: 5x15 w/ 45lb DB
Back Supported Leg Raise: 5x20
[5 Rounds in 14:30]

Notes
Fun day. Tons of squatting, lots of jumping, and a couple PRs. The assistance got uglier, with tons of sweating, lots of cursing, and a couple Jell-O legs.

70

Cycle 7, Week 3, Day 1 - Bench Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Bench Press - 220 TM
45x5
65x5
95x5
115x5
135x5
155x3
175x3
200x1
220x5 [TM set; +1 rep from last session; Rep PR]
240x1 [Joker]
255x1 [Joker; 1RM PR]
165x8 [all reps paused on chest]
165x8 [all reps paused on chest]
165x8 [all reps paused on chest]
165x6 [close grip]
165x6 [close grip]
165x5 [close grip]

Superset w/ Bench
T-Bar Row: 70x15, 80x15, 90x12, 100x2x12
Chins: BWx10, 5x5 w/ +35lbs
Inverted Row: 1x15, 4x12 [during down sets]

Assistance
BB Curls: 55x12, 12, 10
DB Shrugs: 160x3x15 [2 sec squeeze at top]
Cable Tri Extensions w/ rope: 40x20, 50x20, 60x20, 70x20

Notes
My head wasn’t really into this session and I was starting to think I’d just go for a Rep PR and call it a day until the goober benching next to me asked if I needed a spot before my 175x3 set. I’m sure he wasn’t trying to be a dick, but I used it as fuel. I politely turned him down, but made sure to get his assistance for the 255x1 attempt. And by assistance, I told him to stand there and not touch the bar unless asked. He never touched the bar. Anyway, had some fun with the down sets, blew through the assistance, and left with an unexpected 1RM PR.

71

Cycle 7, Week 3, Day 2 - Deadlift [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Deadlift - 300 TM
95x5
125x5
155x5
185x5
210x3
240x3
270x1
300x1
315x1 [Joker]
330x1 [Joker; 1RM PR]
300x5 [TM Set]
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5
225x5

Assistance
1a: Ab Wheel: 6x15
1b: Reverse Hyper: 6x12 w/ 20lbs [slow concentric, squeeze at top, slow eccentric]
2a: Horizontal Back Extensions: 3x15
2b: DB Side Bends: 3x20 w/ 80lb DB

Notes
Worked up to a new 1RM, then dropped down and did the TM set. The goal was to get 330x1 and then 300x5. I was expecting the 300lbs to feel lighter after the 330x1, but I wasn’t so lucky. I got the 5 reps, but it was real close to failure and a sixth rep would’ve been ugly as sin.

72

Cycle 7, Week 2, Day 3 - Overhead Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Overhead Press - 125 TM
45x10
50x8
65x5
75x5
90x3
100x3
115x1
125x7 [TM set; Rep PR]
135x1 [Joker]
140x1 [Joker]
145x1 [Joker; 1RM PR]
95x8
95x8
95x8
95x8
95x8

Superset w/ Press
Pull-ups: 100 total [SS w/ WU, Main, Jokers]
DB Rows: 60x5x15 [SS w/ down sets]

Assistance
Dips: 5x20
DB Hammer Curls: 5x12 w/ 25lb DBs
DB Shrugs: 5x25 w/ 45lb DBs
Swiss Ball Crunches: 5x25

Notes
Felt really strong today. 145 is a PR and it flew up. For the press, I like having a bit more volume on the TM set so I’ll keep it low by resetting if reps start keeping under 5. Closing in on a bodyweight press!
.

Cycle 7, Week 2, Day 4 - Back Squat [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Back Squat - 255 TM
45x15
75x10
105x8
135x5
155x5
185x3
205x3
230x1
255x3 [TM set]
275x1 [Joker]
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5 [60-90 sec rest]

Superset w/ Squat
Box Jumps: ~25 total jumps [I start with a knee high box and add a bumper plate every set. Ends up being waist high]

Assistance
Bulgarian Split Squats: 4x20 w/ 30lb DB
45 Degree Back Extension: 6x15 w/ 45lb DB
Back Supported Leg Raise: 6x15

Notes
Increased the TM and will begin using the same progression as I’ve been doing with bench and deadlift. Start out by hitting the TM set for a crisp, fast triple and aim to add a rep every session.

73

Cycle 7, Week 3, Day 1 - Bench Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Bench Press - 225 TM
45x15
65x10
95x8
115x5
135x5
160x3
180x3
201x1
225x4 [TM set]
225x1 [Joker]
225x1 [Joker]
225x1 [Joker]
225x1 [Joker]
170x5x5

Superset w/ Bench
T-Bar Row: 70x15, 80x15, 90x12, 100x10, 110x10
Chins: BWx10, 5x5 w/ +40lbs
Inverted Row: 5x15 [during down sets]

Assistance
1a.) DB Curls: 4x15 w/ 20lb DBs
1b.) Overhead Tri Extensions w/ rope: 40x20, 20, 15, 15
2a.) DB Shrugs: 160x15, 170x12, 180x10
2b.) Decline Sit-Ups: 3x15

Notes
Instead of working up in jokers, I decided to simply do singles with the TM. Just something to different that I might try for a couple sessions and see where it leads.

74

Cycle 7, Week 3, Day 2 - Deadlift [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Deadlift - 310 TM
135x5
135x5
155x5
185x5
225x3
250x3
285x1
310x4 [TM set]
310x1 [Joker]
310x1 [Joker]
310x1 [Joker]
310x1 [Joker]
230x5x5

Assistance
1a: SSB Squat: 155x5x10
1b: SSB Good Morning: 155x5x10
2a: Horizontal Back Extensions: 100 total
2b: Ab Wheel: 100 total

Notes
Similar to the bench, after the TM set I hit a few more singles with the TM instead of working up. I cut back on the volume of the down sets and added “harder” assistance.

75

Cycle 7, Week 3, Day 3 - Overhead Press [Beyond 5/3/1]

Warm Up
Agile 8, Med Ball Throws

Overhead Press - 125 TM
45x10
50x8
65x5
75x5
95x3
105x3
115x1
125x7 [TM set; equal reps as previous session]
125x4x1 [Joker]
135x1 [Joker]
145x1 [Joker]
95x5x8

Superset w/ Press
Band Pull-Aparts & Band Face Pulls: sets of 10-20
Pull-ups: 2x5, 5x5 w/ 10lbs, 3x10
DB Rows: 65x15, 15, 15, 12, 12

Assistance
Dips: 5x20
DB Hammer Curls: 5x10 w/ 30lb DBs
DB Rear Laterals: 5x12 w/ 10lb DBs
Front Raise: 3x20, 20, 10 w/ 15lb DB

Notes
Pretty standard session. Added some extra singles with the TM and changed up the assistance a bit.

76

Cycle 7, Week 3, Day 4 - Back Squat [Beyond 5/3/1]

Warm Up
Agile 8, Box Jumps

Back Squat - 255 TM
45x15
75x10
105x8
135x5
155x5
185x3
205x3
230x1
255x5 [TM set; +2 reps from previous session; Rep PR]
275x1 [Joker]
285x1 [Joker; 1RM PR]
185x10x5 [60-90 sec rest]

Superset w/ Squat
Bench Hurdles: 3 hurdles after every set

Assistance
Bulgarian Split Squats: 5x20 w/ 30lb DB
45 Degree Back Extension: 5x20 w/ 45lb DB
Back Supported Leg Raise: 5x15
[5 Rounds in ~20 minutes]

Notes
Awesome squat session. Last workout using the Beyond 5/3/1 template and it was a blast. I completed two cycles and gained a ton of strength. Trained every day and loved it. I’ll be using this in the future, but before spring arrives, I’m going to give the old BBB template a shot. Planned progression as follows:

Cycle 8: Forever BBB
Cycle 9: Forever BBB
Cycle 10: Forever BBB SSL
Cycle 11: BBB 5x3 @ 90%
Cycle 12: BBB 5x1 @ 100%

I’ll be swapping the first two weeks, so week one will be 3x3 (70/80/90%) and week two will be 3x5 (65/75/85%). I’ll be shooting for a PR on the final set, but limiting myself to, at most, one joker set per session and it must be the same rep count as the main work (ie: set of five on 5s week, etc). Assistance will be kept simple and high rep.

77

Cycle 8, Week 1, Day 1 - Bench Press [Forever BBB]

Warm Up
Agile 8, Med Ball Throws

Bench Press - [3s Week - 230 TM]
WU
160x3
185x3
205x8 [Rep PR]
220x3 [Joker]
145x5x10 [BBB]

Superset w/ Bench
T-Bar Row: 70x12, 80x12, 90x12, 100x3x12
Machine Row: 5x15 w/ 90 lbs [during BBB sets]

Assistance
1a. Tri Extensions: 3x20 w/ 40 lbs
1b. BB Curls: 3x15 w/ 55 lbs
1c. Decline Sit-Ups: 3x15

Notes
The goal for today was 8 reps with 205lbs and I got it with 1-2 reps left. I’ve been doing a ton of chins and pull-ups so the plan for bench day these next couple cycles is to stick with various rows. The 5x10 BBB sets weren’t too bad. Most reps were paused until the final two sets and I literally would’ve failed on the fifth set if I tried for one more rep. Phew. Assistance was easy and took all of 5 minutes.

78

Cycle 8, Week 1, Day 2 - Deadlift [Forever BBB]

Warm Up
Agile 8, Box Jumps

Deadlift - [3s Week - 315 TM]
WU
225x3
250x3
285x8 [Rep PR]
305x3 [Joker]
190x5x10 [BBB]

Assistance
1a. Ab Wheel: 4x15
1b. Reverse Hyper: 4x12 w/ 50lbs

Conditioning
Prowler: 10 trips of ~30 yards w/ 90 lbs added

Notes
Everything felt good today. 285x8 and felt I had 3-4 reps left, but settled for the rep PR and moved on. Dialing back assistance work due to the BBB volume. Adding back some conditioning on lower body days, but keeping it easy during these next two cycles (again, due to the 5x10 BBB volume).

79

Cycle 8, Week 1, Day 3 - Overhead Press [Forever BBB]

Warm Up
Agile 8, Med Ball Slams

Overhead Press - 130 TM
WU
90x3
105x3
115x9 [Rep PR]
125x3 [Joker]
80x5x10 [BBB]

Superset w/ Press
Band Pull-Aparts & Band Face Pulls: sets of 10-20 [during WU]
Weighted Chins: 5x5 w/ 45lbs [during Main]
DB Rows: 65x5x15 [during BBB sets]

Assistance
1a. Chest Supported Row: 5x12 w/ 120lbs
1b. Dips: 5x20 w/ BW
1c. DB Hammer Curls: 5x15 w/ 20lb DBs
1d. DB Shrugs: 5x25 w/ 45lbs DBs

Notes
The weighted chins with 45lbs was tougher than expected, but the overhead press work went great. Another rep PR, hit a joker set, followed by the BBB sets and still had enough left to do 100 dips.

80

Cycle 8, Week 1, Day 4 - Back Squat [Forever BBB]

Warm Up
Agile 8, Bench Hurdles

Back Squat - 260 TM
WU
185x3
210x3
235x7 [PR set]
255x3 [Joker]
155x5x10 [BBB]

Superset w/ Squat
Bench Hurdles: 3 hurdles after every set

Assistance
Bulgarian Split Squats: 4x25 w/ 30lb DB
45 Degree Back Extension: 4x20 w/ 45lb DB
Back Supported Leg Raise: 4x15

Conditioning
10 sprints of ~50 yards. Full recovery with a mile warm up and two mile cool down.

Notes
The goal on the PR set was 8, but I fell forward a bit coming out of the hole on my 7th rep, so I cut it off there. I’ll get the PR next time. I’ve been squatting with the bar higher on my back to alleviate elbow/wrist pain, so the back squat is still a work in progress. Joker set and BBB sets went great. It was nice outside so I decided to get some sprinting in.