Home Shed Gym 5/3/1 - Focusing on the Iron

Training Training Logs
21

Week 2:
Day One
OHP 55kg x3, 62.5kg x3
Last Set - 70kg x9 (this is up 2 reps since I tested in before I started 531)

Incline Barbell Bench - 70kg x8, 80kg x8
Last set - 92.5kg x6, couldn’t get anymore other than prescribed reps today

Kroc Rows 3 sets, more reps than last week
1 Arm Flat Bench, more reps than last week
1 Arm Band Pulldown, more reps than last week
Band Face Pull, more reps than last week
Did one set on Alternating curls and Tricep ext as was pushed for time

Day 2
High Pull from floor - 52.5kg x3, 60kg x3,
Last set - 65kg x8
Trap Bar Deadlift - 142kg x3, 162kg x3,
Last set - 182kg x8
Front Squat - 60kg x8, 70kg x8
Last set - 80kg x9

3 sets of walking lunges with small barbell
Barbell Calf Raises 3 sets total of 50 reps
Pallof Press 3x20 reps
Hanging Leg Raises
Suitcase carry 24kg Kettlebell - decided to do a set of 10 double handed swings before starting then a set of 10 single handed swings on each arm in the middle of the walk

Day 3
Bench Press 82.5kg x3, 95kg x3
Last Set - 105kg x7
Close Grip - 70kg x8, 82.5kg x8
Last Set - 92.5kg x8

T Bar Row - One more rep than last week
Banded Pressups - More reps than last week
DB Chest Supported Row - 3 sets of 15, increase weight for next week
DB Lateral Raise - Less reps than last week

Day 4
Power Clean 50kg x3, 57.5kg x3
Last Set - 65kg x6 - fatigue got me on this not muscle failure
RDL - 105kg x8, 122.5kg x8
Last Set - 140kg x11

Banded Leg Ext - 3 sets of 20, go thicker band next week
KB Swings 24kg 3x20, go 1 arm swings next week
Unilateral Calf raises
No core work done

22

Week 3
Day One
OHP 57.5kg x5, 65kg, x3,
Last Set - 72.5kg x7

Incline Barbell Bench - 75kg x5, 85kgx5
Last Set - 97.5kg x6

Kroc Rows - 3 sets, more reps than last week
1 Arm Flat Bench - 3 sets, more reps than last week
1 Arm Band Pulldown - 3 sets, more reps than last week
Band Face Pull - 3 sets, more reps than last week
Did two sets each on curls and Tricep ext

Day 2
High pull from floor - 55kg x5, 62.5kg x3
Last Set - 70kg x7

Trap Bar Deadlift - 152kg x5, 172kg x3,
Last Set - 192kg x7

Front Squat 65kg x5, 75kg x5, 85kg x8
Barbell Calf Raises - more reps than last week
Core circuit
Pussied out on walking lunges

Day 3
Bench Press - 87.5kg x5, 100kg x3
Last Set - 110kg x5
Close Grip Bench - 77.5kg x5, 87.5kg, x5, 100kg x6
T Bar Row - 70kg, more reps than last week
Had got some fatigue so did some banded flys and lateral raises for accessory work and some EZ bar curls

Day 4
Power Clean - 55kg x5, 60kg x3,
Last set 67.5kg x4
Zercher Squat - 112.5kg x5, 127.5kg x3
Last set - 142.5kg x6
RDL - 112.5kg x5, 130kg x5, 147.5kg x8
Leg Extensions 3x15-20 reps on thicker band from last week
1 Arm KB swings 24kg 3x12-15 reps
Did some bodyweight unilateral calf raises and core

23

Took the opportunity starting on Friday to read “Beyond 5/3/1” and have decided to change my format slightly for this coming week. Having to go on site this week so will have less time to train in the morning and as the rugby season is approaching I want to get some joker sets in. Am going to incorporate an accessory day on Saturday for whatever I miss upper body wise during the week. Also if I end up having to skip this session it’s less of a loss than if I miss a strength session. I think volume wise on lower body I’m good as will also be doing first set last for PR’s with the exception of high pulls and power cleans.

I’ve also decided to scrap front squats and replace with Zerchers on deadlift day whilst giving back squats another go. Think my recovery issues were stemming from mobility issues, now I’ve started doing drills/stretches daily my back/glutes feel better

Really enjoying the 5/3/1 training and seeing steady improvements with my PR’s and really like the incremental increases to TM’s over the last couple of cycles. Will also be doing a deload after six weeks of work rather than three.

Body composition wise I’ve got down to 199lbs mark which is the lowest I’ve been after taking kcals down to around 2000 a day depending on training load. I know I won’t maximise the strength gains until I start eating more but I still have some stubborn fat I want rid of. I’ve been doing a couple of conditioning sessions a week, one doing metcon circuits and rowing intervals the other doing running intervals.

24

Week 4 Day One
OHP - 50kg x5, 57.5kg x5, PR set 65kg x10, Joker 70kg x5, 1st set last 50kg x14
Face pulls 3 sets, more reps than last week (supersetted with OHP)
Chins, trying to manipulate my space in home gym to get a better ROM, stuck a 10kg weight on my belt and got 3 sets between 10-12 reps
Incline bench - 57.5kg x10, 70kg x10, 82.5kg x10

After doing this session going forward I’m going to superset my OHP with trap bar rows and face pulls so I can take longer rest period with the OHP and save my chins and incline press for accessory day at the end of the week

25

Week 4 Day 2
High Pull from Floor - 50kg x5, 57.5kg
PR Set - 65kg x7
Joker Set - 75kg x5

Trap Bar Deadlift - 129.5kg x5, 152kg x5
PR Set - 177kg x8
Joker Set - 197kg x5

Zercher Squat - 77.5kg x10, 92.5kg x10
PR Set - 107.5kg x14

Trap Bar Split Squat 47kg - 3x10
Neck Harness Raise 12.5kg 3x12
Donkey Calf Raises with belt 30kg 3x20
Banded Pallof Press and Hold 3x15

26

Week 4 Day 3
Bench Press - 77.5kg x5, 90kg x5
PR Set - 102.5kg x8
Joker Set - 107.5kg x5
First Set Last - 77.5kg x14

Neck Harness Curls using Cables 3x20
Weighted Pullups 3x10-11
JC Band Press - 3x18-20

Only had limited time this morning so will do close grip bench on Saturday along with some more upper body accessory work.
Still don’t like benching…

27

Week 4 Day 4
Power Clean - 47.5kg x5, 55kg x5
PR set - 62.5kg x8
Joker - 70kg x5

Back Squat - 102.5kg x5, 120kg x5
PR Set - 132.5kg x8
Jokers - 140kg x5, 147.5kg x5
1st set last - 102.5kg x12

First time back squatting since September, felt pretty good. Pushed it to the point I was challenging myself but not to the point I feel beat up after.

RDL - 90kg x10, 110kg x10, 125kg x12
Standing DB Calf Raises 27.5kg 4x15
Banded Leg Curls 3x16
Band Crunches 3x20
Hanging Leg Raises 3xAMRAP

28

Week 4 Upper Body Accessory
Close Grip Bench - 60kg x10, 72.5kg x10, 85kg x12
Chest Supported BB Row - 80kg 3x8
DB Kroc Row 37.5kg - 15,15,16
1 Arm DB Bench Press 37.5kg - 8,6,6
Band Pulldown 2x20
DB Isolation Curls (Gripz attachment) 15kg - 14,12

29

Week 5 Day One
OHP - 55kg x3, 65kg x3,
PR Set - 72.5kg x7 (no improvement on last PR with this weight on prior cycle, did feel sore when I trained however)
Joker - 80kg x3
1st Set Last - 55kg x14

Face Pull - 17,17,18
Bent Over Trap Bar Row - 87kg 3x10
Close Grip Bench - 72.5kg x8, 85kg x8, 95kg x6

30

Week 5 Day Two
BB High Pull - 55kg x3, 62.5kg x3
PR Set - 70kg x6
Joker - 77.5kg x3

Trap Bar Deadlift - 144.5kg x3, 164.5kg x3
PR Set - 187kg x8
Joker - 207kg x3
1st Set Last - 144.5kg x14

Zercher Squat - 92.5kg x8, 107.5kg x8, 125kg x6
Trap Bar Split Squat - 57kg 3x8
Donkey Calf Raises - 40kg - 15,15,15,20
Neck Harness Raises 12.5kg - 13,13,14

This proper smoked me, was going to do some metcon finishers but I could barely muster the energy to walk up the stairs for a shower

31

Week 5 Day Three
Bench Press - 85kg x3, 95kg x3
PR Set - 107.5kg x8
Joker - 120kg x2 (didn’t want to push the last rep to get 3, should have rested longer from PR set)
1st set last - 85kg x14

Weighted Pull-ups 10kg - 10,9,9
JC Band Press - 20,20,17
Chest Supported BB Row 80kg - 8,8,9
Neck Band Curls - 3x15

32

Week 5 day 4
Power clean - 52.5kg x3, 60kg x3
PR set - 67.5kg x6
Jokers - 80kg x3, 82.5kg x1

Back Squat - 110kg x3, 125kg x3
PR set - 140kg x8
Jokers - 157.5kg x3, 165kg x3
1st set last - 110kg x12

RDL - 107.5kg x8, 125kg x8, 145kg x7
Standing DB calf raises 30kg 4x15

Haven’t done any core or much accessory work this week, kids and mrs been ill so been rushing. Really enjoyed doing the jokers today, the heavier weights feeling good. Happy with the back squat after about 5 months off it

33

Week 5 - Upper accessory
Unbroken AMRAP press-ups - 51
Weighted Chins 15kg - 9, 8, 8
Incline Barbell Bench - 70kg x8, 82.5kg x8
PR set - 95kg x5
1st set last - 70kg x12

Probably shouldn’t have done the press-ups to failure before incline but not done much body weight stuff recently…

DB kroc rows 37.5kg 3x16
Band pulls parts 3x12
Band Pulldowns 2x15
Isolation curls with gripz 15kg 2x15
Pallof press and 5 sec hold 3x10
KB side bends 16kg 3x12

34

Ex fly half here! What position do you play?

Noticed that you can’t front squat due to wrist issues. If you YouTube “Front squat using straps” this will defo help you. It’s been a game changer for me for sure!!!
Having said that, there’s something brutal about the Zercher squat. Insane lift for the core and fires my traps up something crazy!!!

35

Played mostly at 8 for the last few years when I was a lot heavier but only played 4 games since September 2018 due to work/new kid/covid

Probably be looking at 6 when we go back, down to under 200lbs (5”11) but not quick enough to play openside. Thinking about a lean bulk for a few weeks but still not as lean as I’d like to be from a vanity point of view.

I tried the straps trick on the front squat after reading the CT article but just couldn’t get it right. Do really like the Zercher anyway to be fair. I agree on the core and traps activation think it’s a really versatile under rated lift. Don’t think I ever saw anyone do it in my old gym

36

Week 6 - OHP

OHP - 60kg x5, 67.5kg x3
PR Set - 70kg x8 - ok this wasn’t the weight I was supposed to be doing. Loaded the bar and forgot to add the 2.5kg plates either side, wandered why it was light…
PR set actual - 75kg x7
Joker - 85kg x1, felt like one uglyyyy rep
1st set last - 60kg x12

Face Pulls - more than last week
Bent Over Trap Bar Row - 87kg more reps than last week
Close grip bench - 77.5kg x5, 90kg x5, 102.5kg x5

Rugby training starts this week with hopefully some games in May. Will be incorporating some dynamic/speed lifts next cycle after deload next week.

Also increasing my calories after some feedback and moving up to a calorie surplus for a few weeks.`Fat Loss Stalled After 50lb Weight Drop

37

Week 6 - Deadlift
Barbell High Pull - 57.5kg x5, 65kg x3
PR Set - 72.5kg x5
Joker - 80kg x1

Trap Bar Deadlift - 154.5kg x5, 174.5kg x3
PR Set - 194.5kg x6
Joker - 217kg x1
1st Set Last - 154.5kg x11

Zercher Squat - 100kg x5, 120kg x5, 130kg x6
Donkey Calf Raises 50kg - 4x15
Neck Harness Raises 12.5kg more reps than last week

Didn’t have time to do any unilateral leg or core work today, will probably do some metcon tomorrow and throw this in in the form of circuits.
Felt like shit this morning, little one was up in the night so not a great nights sleep. Felt like I could have got more out of the PR set and wanted to go for another joker of at least 225kg to get 2.5 x BW. Next cycle…

38

Week 6 - Bench Press
2 year old decided to play silly buggers overnight so had a piss poor nights sleep and had no option other than to get my lifting done 1st thing due to work schedule/covid vaccination/rugby training today
Bench Press - 90kg x5, 102.5kg x3
PR 115kg x3
Jokers - 122.5kg x1, 125kg x1
Decided to go for 132.5kg as despite a shit PR set the jokers felt ok. Missed it and ended up rolling the bar off my chest onto my belly and off the bench. That was fun
Neck Harness Curls 3x20
Weighted Pullups 10kg - 3x10
JC Band Press - 3x20
Chest Supported BB Row 80kg - same total reps as last week

Didn’t do any metcon yesterday, all I could manage was a couple of miles walk. Work was busy and tbh I was sore as fuck after Tuesday’s deadlift then rugby training

39

Where to start, so after bench day I was booked in for a covid jab at work ( I work for a big company who got the NHS in giving vaccines) get fine after and went rugby training. Jarred my lower back doing a defensive drill, tried to run it off then went on foam roller and did some stretches. Had an Epsom bath salts bath when I got home and went to bed.

Woke up the next morning and felt like I’d played 2 back to back games of rugby and drunk 15 pints of Guinness, was shivering to fuck as well. Decided to go for a walk to see if some fresh air would sort it out. Did a mile and that was if, all my limbs were aching and felt reminiscent to when I had covid last year but without struggling to breathe and loss of taste and smell. Should have done squats but spent the day feeling like arse and lying about and sleeping.

Woke up this morning feeling better so had a small bowl of oats and whey and got to it. My plan was to do squats but after my warm up set of power cleans my backs still not right and limbs still aching. As I’d made the effort to start training did some upper body accessory work:

Incline BB bench 80kg x5, 87.5kg x5, 100kg x5, 80kg x10
Weighted Chins 15kg - more reps than last time
Kroc row 37.5kg 3x15
Band Pulldowns - more reps than last time
DB curl 17.5kg with gripz - 14, 12

Hopefully will feel back to normal tomorrow and can do squats. Surprised I hit the reps I did, felt like I’d got no energy and absolutely no mind/muscle connection. Still most of this game is just in the power of showing up day in day out

40

Woke up this morning still not feeling it but thought I’d try and catch back the squats. Feeling lethargic again. Worked up to 150kg and got 6 reps. Tried to do some accessory work on banded leg curls and calf raises but I couldn’t be fucked. Decided to head out for a walk along the canal, suns just started to come out. Deload scheduled for next week.