Good work there man. A 200lbs press @ 200lbs bw would be sweet
1 Like
Sheet for Original 5/3/1 cycle starting today
Goal is for 1-2 hard and 1-2 easy cardio sessions per week. At least 1 longer run, 1 strongman-ish cardio session per week. Goal is to look better while generally getting better at everything, so will be eating my fair share this cycle. Cooked up 3.5 lbs of pork roast and 5 potatoes for my lunches this week, and have 2 pineapples and about 2 lbs of leftover fruit salad to go with it.
6 Likes
4/19/2021 - Original 5/3/1 L1W1D1
Woke up at 5 and got my ass straight out of bed. I’m now 100% convinced that I get heavily depressed and anxious when I snooze and/or allow my wake time to drift too much. I feel awake, motivated, and happy this morning in a way that has been missing for too long.
Squat
45 x 10
140 x 5
180 x 5
220 x 3
260 x 5
300 x 5
340 x 7
Assistance
Seated DB press - 25 lbs - 5 x 20 - can add weight next week
BB curl (various grips) 45 lbs - 20, 15, 10 (reverse grip), 10 (reverse grip), 15 (back to normal)
Hanging leg raise - 15, 10, 10, 10, 10; Dragon flag - 1 (lat cramp); lying leg lift - 20
Cardio
Sled drags - 120 lbs - 50 yards x 4 in 9 minutes
Overall, squats felt great until I hit my 5+ set. Then my low back got squirrely. I think I need some more mobility in my lower body so will do Agile 8 once more today and some cossack squats. Assistance felt great, really nice to get a pump and bro out. Cardio was good but I’m burning pretty good now. Will try and distance run tomorrow.
6 Likes
4/20/2021 - Original 5/3/1 L1W1D2
Up and moving, snoozed twice but don’t seem to be affected.
Bench
45 x 5
95 x 5
120 x 5
145 x 3
170 x 5
200 x 5
225 x 10
Assistance - giant set
DB row - 85 lbs - 4 x 15 reps/arm
Dips - 4 x 15
BSS - 35 lbs - 4 x 15 reps/leg
Overall a decent session today. Bench reps happened because of testicular fortitude and not muscular strength or technical skill. Need to work on that. Assistance was a bitch and really burned my lungs. More cardio will help. Hoping to run or do a mobility circuit before lunch.
6 Likes
teach me master
'tis but a fleeting ability that strikes me once in a blue moon dude. haha
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2.2 mile run before lunch. No idea how long it took, maybe 15/20 minutes? I pushed it decently hard but feel better after than before, so I think it takes on the guise of recovery work.
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4/21/2021 - Original 5/3/1 L1W1D3
Deadlift
150 x 5
195 x 5
240 x 3
285 x 5
330 x 5
375 x 10 - hook grip…ouch
Assistance - giant set
DB bench - 65 lbs - 5 x 15
Ab wheel - 4 x 15, 1 x 10
Upright rows - 65 lbs - 5 x 20
Total time here was exactly an hour including Agile 8 and jumps. I was moving.
Overall, very good session today. Deadlift moved well despite some serious SI fragility and I pushed assistance without actually being too dumb about it. Legs are fatigued rather than QL’s. Chesticles did a lot of the work on bench, abs were more even than normal, and I finally have upright rows somewhat figured out. Will try and do some sort of longer cardio later.
6 Likes
4/23/2021 - Original 5/3/1 L1W1D4
Woke up feeling a little shitty, sleeping an average of 5 hours a night this week and end up having ridiculous energy as long as I stick it out through my first 10 minutes of being awake.
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 9
Assistance - ss w/ press
Chin/Pull up - 10 x 5
Giant set
SLDL - 95 lbs - 5 x 20
Hammer curl - 25lbs - 5 x 10
DB “plate” raise - 25 lbs - 3 x 20; 2 x 15
Felt pretty good for this session, but my low back/SI was really fragile feeling and I got a few good zingers throughout my sets. My spinal deformity allows me to jam the spiny part of each vertebra into an open spot (supposed to be closed) in the vertebra below it. When it happens it feels like getting electrocuted right in the spot. Press was good, but the jump from the last “5” set to the “5+” set is a bitch still. Assistance was good, kept a round in my back for the SLDL’s and felt really strong and stable.
4 Likes
4/26/2021 - Original 5/3/1 L1W2D1
Up and moving. Sacrum is officially not where it should be and it. fucking. hurts.
Squat
45 x 10
160 x 5
200 x 5
240 x 3
280 x 3
320 x 3
360 x 7
Assistance - giant set
DB seated press - 35 lbs - 20, 4 x 15
BB curl - 55 lbs - 15, 15, 3 x 10
Hanging leg raise - 20, 15, 15; Ab wheel - 2 x 10
I had to hang from my chin up bar and re-set my back after each set of squats, but I got through the work and managed a respectable 360 x 7. Back pain is pretty much gone now, so I think I might have done it right. Assistance was good, felt OK to up the weight on most of them. I think the hanging leg raises are better for deadlift days, so switched to ab wheel after a few sets.
6 Likes
4/27/2021 - Original 5/3/1 L1W2D2
Bench
45 x 10
110 x 5
135 x 5
160 x 3
185 x 3
210 x 3
240 x 10
Assistance - giant set
DB row - 85 lbs - 20; 65 lbs - 4 x 20
BSS - 45 lbs - 5 x 15
Dips - 5 x 15
Awesome feeling session today. Bench aggravated my right bicep a bit but I got it sorted. My elbow drifts in, which is weird but as long as I stay on top of it I can fix it. Assistance gassed me but I needed it.
4 Likes
4/29/2021 - Original 5/3/1 L1W2D3
Deadlift
175 x 5
220 x 5
265 x 3
310 x 3
350 x 3
395 x 7
Assistance - giant set
DB bench - 65 lbs - 5 x 15
Hanging leg raise - 5 x 15
Upright row - 60 lbs - 5 x 20
Deads felt shitty and my back was hurting until 395. Then it was fine and I got 395 x 7 hook grip. I enjoyed the assistance despite it hurting and gassing me. Slowly getting used to the higher reps and pushing the intensity just a bit. Seeing visual results already, likely just from an increased pump, and I enjoy it more than I’d like to admit.
6 Likes
nice work
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Thanks man, appreciate it. You’re a machine over there and I use your log to remind me to toughen up 
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Brutal.
My left SI is reminding me today that deadlifting 395 x 7 is, in fact, brutal. Combine that with Moderna round 2 absolutely mopping the floor with my ass and today’s rough.
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5/1/2021 - Original 5/3/1 L1W2D4
Pushed back 1 day because of vaccine side effects.
Press
45 x 10
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
135 x 8
Assistance - SS w/ press
Chin/pull up - 8 x 5
Giant set
SLDL - 135 lbs - 2 x 15; NHC - 3 x 10
Hammer curl - 25 lbs - 5 x 10
DB “plate” raise - 25 lbs - 3 x 20; 2 x 15
Overall I felt good today. Press moved well and I felt like I had improved coordination. Assistance was good, low back got squirrelly so switched to NHC’s. Otherwise everything went according to plan.
5 Likes
Glad to see you’re still plugging away, my man. Hope all is well.
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Hey thanks man, all’s well here. Bit of insomnia so I rolled outta bed at 3:30 and started my work day. Finishing a shaker of water and I’ll hit my pre-workout and do my 5/3/1 Squat workout.
Looks like you’re still kicking copious amounts of ass over there - keep at it!
2 Likes
5/3/2021 - Original 5/3/1 L1W3D1
Squat
45 x 10
180 x 5
220 x 5
260 x 3
300 x 5
340 x 3
380 x 3
Assistance - giant set
Seated DB press - 35 lbs - 5 x 15
BB curl - 55 lbs - 5 x 15 - holy fucking ouch
Ab wheel - 5 x 10 slow, controlled
I didn’t eat well this weekend and didn’t rest nearly enough. Couple that with 2 hours of yardwork and hauling our new 250 lb treadmill upstairs and assembling it (with only my wife’s help) and I think there’s some fatigue there. I also have gotten 7 total hours of sleep the last two nights and have been up since 3:30 this morning. That showed in my squats. Not a whole lot of coordination and not enough energy to brute force anything. No pain and I got more than minimum reps, so I can’t complain. Assistance was good. DB press was easy so will go to 40 lbs next cycle. Curls were awful, I’m shocked I got all the reps I wanted and my biceps are very full. Ab wheel was murderous but I feel like it really hit my whole core.
7 Likes