Endurance Athlete Goes 5/3/1

Training Training Logs
101

Haha, thanks a lot! I’ve got a long way to go, but it’s been a blast so far.

Cycle 10, Week 2, Day 2 - Deadlift [5x3 at 90%]

Warm Up
Agile 8, jumping jacks, tuck jumps

Deadlift - [5s Week - 325 TM]
WU - 135x5, 155x5, 185x3
215x5
250x5
285x10 [PR, capped]
315x5 [Joker, Rep PR]
300x5x3 [5 sets of 3 at 90% TM]

Superset w/ Deadlift
Bench Hurdles

Assistance
1a. SSB Squat: 3x10
1b. Reverse Hyper: 3x15
Core Circuit [toes to bar, decline sit up, ab wheel]: 3x10/12/15

Conditioning
Prowler +140lbs: 6 trips

102

This just might be the most inspiring log i have read! Wow!

103

Thanks, ChickenLittle!
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Cycle 10, Week 2, Day 3 - Conditioning

Warm Up
2 mile easy run with various skills/drills/strides

Track Work
4x400m w/ 400m jog (1:13, 1:14, 1:14, 1:12)
5:00 easy running
4x200m w/ 200m jog (:33, :33, :33, :31)

Cool down / Recovery
2 miles easy

Notes
Beautiful running weather and everything felt great.

Didn’t push anything hard until the final 200 meter sprint. Had sub-:30 in the back of my mind, but couldn’t find an extra gear in the final kick.

Weight was up to 170lbs this morning, so I’ve put on exactly 35lbs since beginning 5/3/1 in November!
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Cycle 10, Week 2, Day 4 - Overhead Press [5x3 at 90%]

Warm Up
Agile 8, Simple 6, Med Ball Slams

Overhead Press - [5s Week - 140 TM]
WU - 55x5, 65x5, 80x3
90x5
105x5
120x9 [Rep PR, capped]
130x5 [Joker, Rep PR]
125x5x3 [5x3 at 90% TM, all reps on last two sets paused at bottom]

Superset w/ Press
Weighted Chins: 25 total reps with 60lbs added. [5, 5, 5, 5, 4.5, 1…almost!]

Assistance
1a.) Close grip bench press: 3x12
1b.) T-Bar Row: 3x15
2.) Curls & Shrugs: 3 sets each

Conditioning
Rower: 1000m easy, 3x500m hard w/ 60 sec recovery, 1000m easy

Notes
Would’ve loved to go for ten reps on the PR set, but only needed nine for the PR, so I racked it. I had a rep left, but it would’ve been ugly and slow, so it probably deserved to stay in the tank.

104

Cycle 10, Week 2, Day 5 - Back Squat [5x3 at 90%]

Warm Up
Agile 8, Jumping Jacks, various hip/groin stretches

Back Squat - [5s Week - 280 TM]
WU - 115x5, 135x5, 180x3
180x5
210x5
240x10 [PR]
260x5 [Joker]
250x5x3 [5x3 at 90%]

Superset w/ Squat
Box Jumps

Assistance
Bulgarian Split Squats: 3x12-15 w/ SSB
Good Mornings: 3x12-15 w/ SSB
Core Circuit [Straight Leg Raise/DB Side Bends/Weight Sit Ups]: 3x15/20/15 w. BW/80lbs/15lbs

Conditioning
Prowler: 90x2, 140x2, 180x2 [alternating 1 trip high handles, 1 trip low handles]

Notes
The goal on the PR set was 9-10, with 10 being the cap. I got 10, but 11 wasn’t happening, so it ultimately wasn’t capped. Tenth rep felt good though.

Very pleased with how my form/technique have improved on squats. It’s starting to feel and look like I know what I’m doing.

Kept assistance exactly the same as the week before, but changed up the prowler trips. 180lbs and low handles don’t really go together. Brutal.
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Cycle 10, Week 3, Day 1 - Bench Press [5x3 at 90%]

Warm Up
Agile 8, Simple 6, Med Ball Slams

Bench Press - [5/3/1 Week - 240 TM]
WU - 95x5, 125x5, 145x3
180x5
205x3
230x5 [PR]
250x1 [Joker]
215x5x3 [5x3 at 90%, all reps paused]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu & main sets]
Chins: 70 total in five sets [during 5x3 bench sets]

Assistance
DB Incline Bench: 3x12
Hammer Strength Row: 3x15
Curls/Shrugs: 3x15-20 each

Conditioning
Row: 3000m

105

Cycle 10, Week 3, Day 2 - Deadlift [5x3 at 90%]

Warm Up
Agile 8

Deadlift - [5/3/1 Week - 325 TM]
WU - 135x5, 175x5, 205x3
250x5
285x3
320x6 [PR]
330x1 [Joker]
300x5x3 [5 sets of 3 at 90% TM]

Assistance
Reverse Hyper: 3x15
Ab Wheel: 5x20

106

Cycle 10, Week 3, Day 3 - Overhead Press [5x3 at 90%]

Warm Up
Simple 6, Med Ball Slams

Overhead Press - [5/3/1 Week - 140 TM]
WU - 55x5, 70x5, 85x3
105x5
120x3
135x5 [Rep PR]
140x1 [Joker]
125x5x3 [5x3 at 90% TM, all reps paused at bottom]

Superset w/ Press
Weighted Chins: 25 total reps with 60lbs added.

Assistance
1a.) Close grip bench press: 3x12-15
1b.) T-Bar Row: 3x15
2.) Curls & Shrugs: 3 sets each

Conditioning
Rower: 1000m easy, 2x500m hard w/ 60 sec recovery, 1000m easy

107

Cycle 10, Week 3, Day 4 - Back Squat [5x3 at 90%]

Warm Up
Agile 8, Jumping Jacks

Back Squat - [5/3/1 Week - 280 TM]
WU - 115x5, 140x5, 185x3
210x5
240x3
265x7 [PR]
280x1 [Joker]
250x5x3 [5x3 at 90%]

Superset w/ Squat
Box Jumps

Assistance
1a.) Bulgarian Split Squats: 4x15
1b.) Back Raise: 100 total
Core Circuit [Straight Leg Raise/DB Side Bends/Weight Sit Ups]: 3x15/20/15 w. BW/80lbs/15lbs

Conditioning
Prowler: +140x6 trips [3 high handle, 3 low handles]

Notes
Cycle 10 is now complete. The next cycle will be 3/5/1 sets & reps with 5x1 @ TM for supplemental. Jokers by feel but must be for same number of reps as the week I’m in.

Everything is feeling great physically and I’m very motivated mentally, so bring it on!

108

Cycle 11, Week 1, Day 1 - Bench Press [5x1 at 100%]

Warm Up
Agile 8, Simple 6, Med Ball Slams

Bench Press - [3s Week - 245 TM]
WU - 95x5, 125x5, 145x3
175x3
195x3
220x7 [PR, capped]
230x3 [Joker]
245x5x1 [5x1 at 100%]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu & main sets]
Chins: 75 total [during 5x1 sets]

Assistance
DB Incline Bench: 3x12
Hammer Strength Row: 3x15
Curls/Shrugs: 3x15-20 each

Notes
New cycle, same assistance.

220 felt lighter than it’s ever felt. Wasn’t planning on a joker set because I wasn’t sure how the heavy singles were going to treat me, but I felt like I had 2-3 reps left on the PR set, so I added 10lbs and hit a triple. It served as a nice stepping stone to my TM weight, I guess.

109

Cycle 11, Week 1, Day 2 - Deadlift [5x1 at 100%]

Warm Up
Agile 8, jumping jacks, tuck jumps

Deadlift - [3s Week - 345 TM]
WU - 135x5, 185x5, 205x3
240x3
280x3
310x8 [PR, capped]
335x5x1 [5 sets of 1 at TM] - Used 335 instead of 345. See Notes.

Assistance
1a. SSB Squat: 2x10, 2x5 (paused)
1b. SLDL: 2x10, 2x10 (deficit)
Core Circuit [ab wheel/Leg Raise/Decline Sit Up]: 3x25/15/12

Conditioning
Prowler +180lbs: 6 trips

Notes
PR set felt fast and left ~2 reps in the tank.

I called an audible and used 335lbs instead of 345lbs for the supplemental sets. 335lbs was my 1RM the last time I tested, so I’m happy I am now able to hit five singles with it. It turned out to be a good decision because the last two singles were slooooow.
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Cycle 11, Week 1, Day 3 - Overhead Press [5x1 at TM]

Warm Up
Agile 8, Simple 6, Med Ball Throws

Overhead Press - [3s Week - 145 TM]
WU - 60x5, 70x5, 90x3
100x3
115x3
130x6
145x5x1 [5 sets of 1 at TM]

Superset w/ Press
Band Pull-Aparts: many
Towel Chins: 65 total reps

Assistance
1a.) Close grip bench press: 3x12-15
1b.) Inverted Row: 3x15
2.) Curls & Front Raises: 3 sets each

Conditioning
Rower: 3000m easy

Notes
I like how this BBB progression of cycles has played out as 145lbs was my 1RM before beginning it, and now I’m able to get five singles with 145, with no problem at all. Similar to where I’m at with my deadlifts. Good stuff.

Trying out towel chins and inverted rows this cycle, just to switch it up a bit.
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Cycle 11, Week 1, Day 4 - Back Squat [5x1 at TM]

Warm Up
Agile 8, Jumping Jacks, various hip/groin stretches

Back Squat - [3s Week - 290 TM]
WU - 115x5, 145x5, 175x3
205x3
230x3
260x8 [PR]
285x5x1 [5 sets of 1 at TM]

Superset w/ Squat
Ab Wheel [100 total during supplemental sets]

Assistance
Leg Press: 4x10

Conditioning / Core Circuit
Prowler +140lbs: 6 trips, alternating hanging legs raises & decline sit-ups after each trip

Notes
Rushed session as I was training with my wife and we apparently had places to be and people to see (as she kept reminding me, lol). I used 285 for the supplemental sets instead of 290 because 285 was my 1RM the last time I tested and I don’t want to break any 1RM PRs unless I’m confident I can get the reps needed.

Assistance was a quick four sets of leg press and then I quickly pushed the prowler while getting some core work in in-between trips.

110

Great log @NCFox! Awesome progress.

111

Getting stronger every day, man. You’re gonna blow right by me on bench while my left shoulder recovers, hahah!

112

Thanks, @furo !

@OTHSteve, bench is my strongest lift. You were smart by taking that deload, so the shoulder will be back to normal sooner rather than later!

Cycle 11, Week 2, Day 1 - Bench Press [5x1 at TM]

Warm Up
Agile 8, Simple 6, Med Ball Slams/Throw

Bench Press - [5s Week - 245 TM]
WU - 95x5, 115x5, 135x3
160x5
185x5
210x9 [Rep PR]
245x5x1 [5 sets of 1 at TM]

Superset w/ Bench
Band Pull A-Parts: 100 total during wu & main sets
Chins: 70 total during supplemental sets

Assistance
DB Incline Bench: 3x12-15
Hammer Strength Row: 3x15
Bis/Tris: 3x15-20 each

113

Cycle 11, Week 2, Day 2 - Deadlift [5x1 at 100%]

Warm Up
Agile 8, jumping jacks, tuck jumps

Deadlift - [5s Week - 345 TM]
WU - 135x5, 165x5, 190x3
225x5
260x5
295x10 [PR, capped]
335x5x1 [5 sets of 1 at TM]

Assistance
1a. SSB Paused Squats: 5x5 [light, 3-5 second pause at bottom]
1b. SLDL: 5x10 [light, last two sets from a deficit]
Core Circuit [ab wheel/leg raise]: 4x25/15

Notes
PR set felt great, but kept the supplemental singles at 335 because they weren’t coming up very fast.

Experimenting with paused squats and stiff leg deadlifts. I’ve never done them before, so I’m keeping the weight ridiculously light and practicing the movement.
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Tuesday, 12 April 2016
Cycle 11, Week 2, Day 3 - Conditioning / Recovery

Warm Up
Tons of foam rolling, Agile 8

Conditioning
45 min incline treadmill walk [3 miles at 10-13% incline]

Cool Down
More foam rolling, Wendler 10

114

That is a wise decision. My first day doing paused SSBSquats I went wayy too heavy. I lost my tension in the pause at the bottom and forced the weight up, which is what tweaked my back pretty bad a few weeks ago. Awesome progress, I too am enjoying the 5/3/1 program right now.

Keep grinding!

115

For sure. I used the SSB just in case I went down and couldn’t get back up, lol.

And 5/3/1 is awesome!

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Cycle 11, Week 2, Day 4 - Overhead Press [5x1 at TM]

Warm Up
Agile 8, Simple 6, Med Ball Throws

Overhead Press - [5s Week - 145 TM]
WU - 60x5, 70x5, 80x3
95x5
110x5
125x8 [Rep PR]
145x5x1 [5 sets of 1 at TM]

Superset w/ Press
Band Face Pulls: many
Weighted Chins: 5x5 w/ 60lbs

Assistance
1a.) Close grip bench press: 3x15
1b.) Inverted Row: 3x15
2.) Curls & Front Raises: 3 sets each

Conditioning
Rower: 1000m easy, 3x500m hard w/ 60 sec rest, 1000m easy

Notes
I have pressed 125lbs for 7 reps three times, so I’m pumped to finally get an extra rep.
Supplemental singles at the TM went up fast.
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Cycle 11, Week 2, Day 5 - Back Squat [5x1 at TM]

Warm Up
Agile 8, Jumping Jacks

Back Squat - [5s Week - 290 TM]
WU - 115x5, 135x5, 160x3
190x5
220x5
245x10 [PR, capped]
285x5x1 [5 sets of 1 at TM]

Superset w/ Squat
Tuck Jumps
Ab Wheel [100 total during supplemental sets]

Assistance
1a.) Leg Press: 4x10
1b.) Decline Sit Ups: 4x10

Conditioning
Prowler +140lbs: 6 trips

Notes
Good stuff all around…Headed out the door now for a mini vacation in Chicago.

1 Like
116

Cycle 11, Week 3, Day 1 - Bench Press [5x1 at TM]

Warm Up
Agile 8, Med Ball Throws/Slams

Bench Press - [531 Week - 245 TM]
WU - 95x5, 125x5, 155x3
185x5
210x3
235x5 [Rep PR, capped]
245x5x1 [5 sets of 1 at TM]
265x1 [10lb PR]

Superset w/ Bench
Band Pull A-Parts: 100 total during wu & main sets
Chins: 70 total during supplemental sets

Assistance
DB Incline Bench: 3x12
Hammer Strength Row: 3x15
Bis/Tris: 3x15-20 each

Conditioning
Flag Football

Notes
Finally. This is my last week of the final BBB progression of cycles, so I’m planning to go a little nuts if I’m feeling good.

All singles at my TM were paused on my chest for a second.

Felt great after the last one, so I threw 20lbs on and went for a 10lb PR and it flew up. 275 is definitely in the cards soon.

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Monday, 18 April 2016
Cycle 11, Week 3, Day 2 - Deadlift [5x1 at 100%]

Warm Up
Agile 8, jumping jacks, tuck jumps

Deadlift - [531 Week - 345 TM]
WU - 135x5, 185x5, 225x3
260x5
295x3x5
330x5 [PR, capped]
335x1 x 4 sets
345x1 [10lb PR]

Assistance
1a. SSB Paused Squats: 3x5 [light]
1b. Deficit SLDL: 3x10 [light]
Core Circuit [ab wheel/leg raise]: 4x25/15

Notes
First time pulling 330lbs for more than a single. First rep was slow as hell, but the next four reps were much faster.

After four singles with 335, I felt it was time to finally hit a PR that I’ve been saving this entire cycle. 345 came off the floor slow, but once I got it halfway up my shins it picked up speed.

117

You are killing it right now!! PR’ing every week is always a very satisfying experience. Keep up the good work!

118

Thanks, man. I plan on riding this wave for as long as I can.

Cycle 11, Week 3, Day 3 - Overhead Press [5x1 at TM]

Warm Up
Agile 8, Simple 6, Med Ball Throws

Overhead Press - [531 Week - 145 TM]
WU - 60x5, 70x5, 90x3
110x5
125x3
140x4
145x5x1 [5 sets of 1 at TM]

Superset w/ Press
Band Face Pulls / Band Pull Aparts: many
Weighted Chins: 5x5 w/ 60lbs

Assistance
1a.) Close grip bench press: 3x15
1b.) Inverted Row: 3x15
2.) Curls & Front Raises: 3 sets each

Conditioning
Rower: 500m easy, 5x500m hard w/ 60 sec rest, 500m easy

Notes
It took eleven cycles, but I finally missed getting at least five reps on 531 week. Will reset before I begin the Beyond 5/3/1 template next cycle. Can’t wait until I meet 140lbs again and I send the fifth rep through the roof.

Supplemental singles went well, but since I didn’t get five reps on the PR set, no jokers or working up.

119

Cycle 11, Week 3, Day 4 - Back Squat [5x1 at TM]

Warm Up
Agile 8, Tuck Jumps

Back Squat - [531 Week - 290 TM]
WU - 115x5, 145x5, 185x3
220x5
245x3
275x6 [Rep PR]
285x1
285x1
290x1 [PR]
295x1 [PR]
300x1 [PR]

Superset w/ Squat
Box Jumps
Ab Wheel [100 total during supplemental sets]

Assistance
1a.) Leg Press: 4x10
1b.) Leg Curl: 4x10-12

Conditioning / Core Circuit
Prowler +140lbs: 6 trips [alternating leg raises and decline sit ups in between trips]

Notes
Phew. Cycle 11 is complete. Very happy with how my squat is progressing. I’ve probably had 300 in me for a while, but I wanted to wait until now to give it a go.

I’ll now move onto the Beyond 531 template and work up in singles, deload, and then focus on the TM sets to make sure my TMs are where they need to be before venturing out into another five cycle adventure. No clue what that’ll be, but maybe a certain book will be out when that time comes and it’ll make the decision much easier (or harder, lol).

120

Cycle 12, Week 1, Day 1 - Bench Press [Beyond 531]

Warm Up
agile 8, band curls/extensions, med ball slams

Bench Press - [235 TM]
Worked up to…
235x1
255x1 [Joker]
270x1 [Joker, 1RM PR]
235x3 [TM set, capped]
185x5x5 [all reps paused]

Superset w/ Bench
Band Pull A-Parts / Face Pulls: many [during wu sets]
Chins: 5x10 [during work sets]
HS Row: 5x12-15 [during down sets]

Assistance
DB Incline Bench: 3x8-12
DB Shrugs: 3x15
Bis/Tris: 3x15-20 each

Notes
Back to my favorite template. 270 is a new 1RM PR. Came off my chest fast, slowed a little somewhere in the middle, but was never in doubt.