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

Training Training Logs
1161

Post BBB 5/3/1 OG Anchor 3s week, Workout 2

Normal weekly routine tends to be conditioning on a Monday but we’re off out for an overnight stay so not guaranteed I’ll get time to get at it tomorrow.

BB Deadlift
134kg x3
153kg x3
172kg x9 - new non fat bastard PR

Accessory
Incline Bench SST
65kg x10
76kg x8
86kg x6

Back Extensions 20kg - 4x10, BW only finisher x16
1 arm DB skullcrusher 16kg - 12, 12, 16 (each side, rest/pause on weaker side final set)
BB curls strip sets
60kg x8
50kg x12
40kg x15
30kg x21
Bar x24
HLR - 2x10

Daily work
Pullaparts x50
Neck x45

Needed 7 for the non fat bastard PR so was pretty pleased to smash 9, by my calculations takes me to a 1RM of just over 5 plates a side. Definitely got my all time PR of 235kg in my sights for this year

Also, @SvenG hope everything is good, can see you liking posts, look forward to seeing you back at it soon

6 Likes
1162

Post BBB 5/3/1 OG Anchor 3s week, Workout 3

BB Seated OHP
56kg x3
64kg x3
72kg x10 - Estimated 1rm 96kg, New PR

Accessory
1 arm BB Landmine Press 30kg - 14,15,15,17 (each side)
1 arm BB Landmine Row 25kg - 16,17,18,18 (each side)
1/2 Kneeling Pallof Press Purple - 16,17,18,18 (each side)

Daily Work
Pullaparts x75
Neck x50
Pushdowns x40

7 Likes
1163

Nice work on OH press. You have been very consistent for quite awhile so you deserve all the new pr’s coming your way.

1 Like
1164

Seems like you’re hitting a lot of PRs lately. Good work!

1 Like
1165

Hard Conditioning x8 hill sprints, did a variety of lengths and gradients. Followed by 1 mile walk.

@mechinos @cisco_red - thank you. Really pleased to get 2 new PR’s this week, hopefully will get a 3rd with squats tomorrow.

6 Likes
1166

Post BBB 5/3/1 OG Anchor 3s week, Workout 4

BB Back Squat
115kg x3
131kg x3
148kg x10 - Estimated 1rm - 197kg New non fat bastard PR

Accessory
Flat 1 arm DB Bench 35kg - 3x10 (each side)
JM Press 30kg - 10,12,12
Weighted Chins 10kg - 8,9,9,8
BW Finisher x14
Reverse Zercher Lunge 40kg - 8,8,9 (each side)
Situps 10kg plate - 3x15

Daily Work
Pullaparts x50
Neck x35

New 5/3/1 PR after my first full template of BB Back Squats since 2021 is pretty wild. What’s been amazing is that my recovery from squats has been consistently good which roll back the clock 3 years and I’d dread squatting first thing in the morning, usually I’d do it in the afternoon so I wasn’t as creaky. Lesson in that is invest every day in a bit of mobility. Actual all time PR was 225kg x1 but that was when I was a real fatty, I’ll take 30kgs less and no moobs any day of the week.

First time doing JM Press, during the second set could really feel my triceps responding, definitely going to be a keeper from here on out.

8 Likes
1167

Post BBB 5/3/1 OG Anchor 5s week, Workout 5

Swiss Bar Bench
71kg x5
82kg x5
93kg x5

Accessory
Snatch Grip Deadlift SST
88kg x5
101kg x5
115kg x9 - Estimated 1RM 149kg, New PR

RFE SSB Hatfield Squat 65kg - 10, 12, 12, 12 (each leg)
Trap Bar Row 82kg - 5x10
Plate Side lateral Raise 10kg each arm - 5x12

Daily Work
Pullaparts x70
Neck x60
Pushdowns x30
Calves x30

Plan for 5s week is to just do the reps on the main work and go for PR’s on the SST lifts. Snatch Grip DL moved well limiting factor on getting more reps was the grip but beat last PR by 9kg, this lift seems to have worked really well as my supplemental DL lift.

Using plates for lateral raises was a new idea and felt a bit different. Still got some doms from the JM press on Friday.

7 Likes
1168

Hard Conditioning - x8 hill sprints followed by 1 mile recovery walk. Felt pretty slow today, extra weight is no doubt slowing me down a little. Definitely ready for a diet break post anchor.

5 Likes
1169

Post BBB 5/3/1 OG Anchor 5s week, Workout 6

BB Deadlift
124kg x5
143kg x5
162kg x5

Accessory
Incline Bench Press SST
70kg x5
81kg x5
92kg x7 - estimated 1rm of 113kg -3kg from all time PR

Back Extensions 20kg - 4x11
BW Finisher x18
1 arm DB Skullcrusher 16kg - 12,12,17 (last set rest/pause on weaker side)
Pullaparts x100

Woke up late today so had to rush through this. Bit disappointed with the incline bench, felt pretty heavy tbh. Not sure why I’ve shit the bed on bench over the past couple of weeks, may need a re think or just my bench doesn’t respond well to higher reps.

6 Likes
1170

Post BBB 5/3/1 OG Anchor 5s week, Workout 7

Seated BB OHP
52kg x5
60kg x5
68kg x5

Accessory
1 arm Landmine Press 35kg - 5x12 (each side)
1 arm Landmine Row 30kg - 14,15,15,17 (each side)
1/2 Kneeling Pallof Press Purple - 17,18,17,18 (each side)

Daily Work
Pullaparts x65
Neck x50
Calves x35

4 Likes
1171

Yesterday - x9 hill sprints followed by short recovery walk

Post BBB 5/3/1 OG Anchor 5s week, Workout 8

BB Back Squat
107kg x5
123kg x5
139kg x5

Accessory
1 arm DB Flat Bench 35kg - 10,12,12 (each side)
Weighted Chins 10kg - 9,9,9,8
BW Finisher x11
JM Press 35kg - 2x10
BB Curls 35kg - 2x15
Zercher Reverse Lunge 40kg - 8,10 (each side)
Weighted Situps 15kg - 2x15

Daily Work
Pullaparts x50
Neck x55

6 Likes
1172

Yesterday - Easy Conditioning, 4 mile run steady pace.

Today

Post BBB 5/3/1 OG Anchor 1s week, Workout 9

Swiss Bar Bench
82kg x5
93kg x3
104kg x4

Accessory
Snatch Grip Deadlift SST
68kg x10
81kg x10
95kg x10

Flat BB bench
60kg x8
80kg x5
100kg x5
70kg 3x5

RFE SSB Hatfield Squat 70kg - 9, 10, 10, 10 (each leg)
DB Row 35kg - 15, 18, 20, 20 (each arm)
Plate side lateral raise 10kg - 3x14

Daily Work
Pullaparts x80
Neck x55
Pushdowns x20

Pissed off with that bench top set, shit again. Decided beforehand that if I didn’t get close to a PR I’d swap it out for BB bench. Had a play with that after, felt reasonable considering I’ve not flat BB benched in 3 years. Will probably use 95kg as my TM for next template just so I’m starting too light.

5 Likes
1173

Hard Conditioning
AM - x7 hill sprints followed by 1 mile recovery walk

PM - WOD
x6 HLR
x10 Chins
x6 DB Thrusters 11.5kg
x10 KB Swings 24kg
x7 rounds

4 Likes
1174

Yesterday
Post BBB 5/3/1 OG Anchor 1s week, Workout 10

BB Deadlift
143kg x5
162kg x3
181kg x7

Accessory
Incline BB Bench SST
54kg x10
65kg x10
76kg x10

DB Skullcrusher 16kg - 2x14
Back Extensions 20kg - 3x12, BW Finisher 1x19
Empty BB Curls Unbroken AMRAP x71

Daily Work
Pullaparts x50
Neck x50

1 rep shy of a new PR on deadlifts, possibly had it in the tank which in hindsight I wish I’d pushed for.

Today
Hard Conditioning x8 hill sprints followed by short recovery walk

6 Likes
1175

Yesterday
Post BBB 5/3/1 OG Anchor 1s week, Workout 11

Seated BB OHP
60kg x5
68kg x3
76kg x6

Accessory
1 arm Landmine Press 37.5kg - 11,12,12 (each side)
30kg x18 (each side)
1 arm Landmine Row 32.5kg - 14,15,15,15 (each side)
1/2 Kneeling Pallof Press green band - 12,14,15,15 (each side)

Daily Work
Pullaparts x85
Neck x50

Today
Yesterday
Post BBB 5/3/1 OG Anchor 1s week, Workout 12

BB Squat
123kg x5
139kg x3
156kg x8 - estimated 1rm 198kg - New non fat bastard PR

Accessory
Flat 1 arm DB Bench 35kg - 12,12,14 (each arm, rest pause last set on weaker side)
JM Press 35kg - 3x12
Weighted Chins 10kg - 9,8

Daily Work
Pullaparts x60
Neck x50

Followed by this afternoon, Hard Conditioning WOD
KB Swings 28kg x21
Double KB Front Squats 20kg x15
Double KB Suitcase Row 20kg x9
x3 rounds

Poor performance on yesterdays OHP, clear that my pressing has really taken a dip. 3’s week has also been more productive in terms of PR setting. It’s clear a couple of things could make my press respond better, either a focus back on lower reps and higher weight or a reduction of TM to 80%. I responded pretty well to the BBS protocol and hit PR’s a couple of times on my presses which is obviously a focus on higher weights and lower reps. Next template is a focus on strength via a full body routine so we’ll see how that goes before I tinker with TM’s (albeit I’ll be dieting over the course of the leader part). However I am reminding myself of the fact the BBB end result is to put size on and I’ve undoubtedly done that. Interestingly I’ve hit a couple of PR’s on the lower body lifts which I wasn’t expecting.

Ran out of time this morning to close of the accessory work so did a PM WOD that would tick that box, legs a bit shaky post event. Nice to finish the template and indeed the gaining cycle of the past 32 weeks with a PR on squats.

Next up is Strength and Volume template which as mentioned I’ll be running in a deficit. Definitely ready for a period of time being in a deficit however considering I’ve had such a long time gaining I’m pleased 've managed to limit the fat gain more so than probably ever before. Plan is to run Sunday/Tuesday/Thursday as lifting days with a WOD Friday morning and if I have time, inclination and energy do a short pump workout in the PM as I tend to WFH Fridays. Will diet for 6 weeks as a minimum (with weeks holiday in the midst) and see how I feel.

7 Likes
1176

Yesterday
35 mins steady pace on exercise bike followed by short light band and bodyweight circuit.

Today
Volume and Strength, Leader, Week 1 3s week, Workout 1

Squat
Starting at 60kg worked up in 10-15kg to TM of 166kg for 5
Flat Barbell Bench FSL 67kg 10x5

Accessory
T Bar Row total 100 reps
40kg x26
60kg - 16, 18, 20, 20

RFE SSB Hatfield Squat 70kg - 9, 10, 10, 10 (each leg)
Face Pull Black Band - 2x25
DB Side Lateral Raise 9kg - 3x15

Daily work
Neck x35

As Jim promises this isn’t a short workout. Took me 65 mins not including bike warmup. My only concern is my time is more constrained during the week but we’ll see how it goes. Diet starts today, weighed in yesterday at 236lbs which is 5/6 lbs more than I thought I’d be at. On the flip side it’s easily the least shit I’ve looked at for this weight.

5 Likes
1177

Yesterday
Hard Conditioning x9 hill sprints of varying length, followed by short recovery walk

Today
Today
Volume and Strength, Leader, Week 1 3s week, Workout 2

BB Squat FSL 116kg - 10x5

BB Bench Press TM 95kg x5
Worked up in 5kg - 10kg increments

BB Deadlift TM 193kg x3
Worked up in 20-30kg increments due to time, started with empty bar and worked up to TM in under 10 mins I think. Decided beforehand to go for 3 but felt pretty comfortable tbh.

Accessory
JM Press 40kg - 3x10
Pullaparts x85
Banded Crunches Black - 2x25

Quite gruelling to get all this done in 50 mins, had to rush the deadlifts a bit but quality was still good. Really enjoying squatting at the moment, seeing some good movement patterns. Back felt a bit smoked by the end of this today.

6 Likes
1178

Yesterday
Easy Conditioning - 4 mile run, steady pace

Today
AM - Volume and Strength, Leader, Week 1 3s week, Workout 3

BB Squat
Worked up in increments to TM of 166kg x3
Felt a bit of a tweak in my lower back so didn’t go for the 5, in retrospect hardly surprising considering the amount of heavy lifting this week. Coming of the back of BBB which obviously lighter this has hit differently.

Seated BB OHP SSL 62kg 5x5
BB Deadlift FSL 135kg 5x5 - should have been at SSL but didn’t realise until after

Accessory
Weighted Chins 10kg - 10,9,10,9

Daily Work
Pullaparts x60

Need to be more realistic when planning the accessory work, what I’d programmed wasn’t achievable due to time of this workout.

PM
Hard Conditioning
15-12-9-6-3
DB Thursters x2 11.5kg DB’s
Burpees
BW Hand Release Pressups
Done in 12:46

5 Likes
1179

This 5/3/1 program looks vicious. Does it have you sqauting, pressing, and deadlifting each day?

Never done a 5/3/1 program like that before but have definitely done similar stuff in the past. During covid I did something like this and made great progress, but it required a lot of diligence.

1180

Yes, with the exception of day one where it’s 100 reps of row rather than deadlift. Vicious is definitely the right word. It’s the complete antithesis of BBB so this weeks been an steep learning curve

3 Likes