C13W3D3
Deadlift
5x102,5
3x115
10x130, PR! This was my 1RM in April. I pulled everything thumbless again to save my thumb and the bar didn’t move at all which is great. I could have done a few more for sure.
Assistance
6x10 chins
75 total reps DB incline with 18kg DBs
3x15 back raises
Actually forgot to front squat… I did back raises instead and my back was fried up so I called it a day.
One more day before a deload/TM test. I think my TM for the DL and squat could just keep going normally given the number of reps I got this cycle.
I am thinking of getting a belt for Christmas: te weights will start to get close to 2x BW for the anchor of my next program. Not that I feel unsafe but as Mark told me once, a belt is a tool so there is no reason to not have one. I’m thinking of getting an inzer, 10mm single prong.
5x42,5
3x47,5
9x52,5 PR ! Tried to go for the 10th but missed half way up. I had to try, but very happy with this as it was my goal for this cycle!
SS with DB rows 5x10 with 28kg
Front squats
Decided to do these today as I didn’t do them yesterday. Clean grip was definitely harder as the shoulder were pumped up.
5x2x92.5, all paused
Assistance
Giant set of: (always standing)DB presses -14kg, front plate raises -10kg, rear raises 4kg, 5x10 of each
Bro mode: hammer curls running the rack, 5-6 drops sets from 8-20 reps each. Biceps fried up.
This is the end of this cycle, I’ll the TM test for the upper body lifts next week. I think I’ll just keep going with the lower body lifts.
For Spinal Tap I need an 85% TM, which should be a hard but still good 5RM. After getting 12 and 10 reps on the DL I think it’s fine. It should actually be OK for the OHP too for BBB, but I think my current TM would be just a tad heavy for that.
I think the TM is a HUGE part of this. Also the leader/anchor structure allows to build and then crush PRs. I think at the start you beat PR’s pretty often, then you need to choose your battles because it is not sustainable. Doing a TM test between program allows you to manage this a bit better.
Also remember a PR set is not an AMRAP, something I don’t really apply on the upper body lifts too well. For instance on the DL I ALWAYS leave some reps in the tank. On the PR yesterday I knew I could get a few more. I think this is good to build confidence, next time you want to beat a rep PR or estimated PR you pretty much know you can because 6 weeks ago you already felt like you could beat it.
You know what I end up doing - or have so far - and it’s probably not good long-term?
I look at the e1RM for the previous week and then I see what I have to do this week to beat that e1RM given the working weight of the + set.
Example:
Last week was 3’s week and I was squatting 235 for my 3+ set.
The week before (on 5’s week) I had 225 (85% of my TM) and got 14 reps
Doing the math, I knew 225x14 ~ 330 e1RM so I had to hit 235x13 to ~ 337 e1RM
I felt good so I went ahead and did 15 (and felt like I had at least one and probably 2 left)
That puts me at 250 this Friday (1’s week) and doing the math I would need 250x13 to beat my e1RM set at 235x15.
Like you said, I’m rather new to 5/3/1 and just getting back into the gym after time off so I’m still in the newbie stage of able to hit the PRs often. I purposely set my TMs rather low (had 3 or more in the tank when I “tested” 5 rep PR’s) just so I’d have room for my CNS and muscle memory to kick in before shit started getting real heavy.
I’m only starting my 3rd week today so I’ll be a newbie for a while but do you think this line of thinking about trying to outdo my e1RM each week is going to sabotage me longer term or should I just keep riding the newbie wave of progression for a while?
I do not have the Forever book yet and haven’t gone through Beyond thoroughly so my working knowledge of leader/anchor is rather lean. I’ll have to dig into that at some point to see where I want to go once I’m done running Triumvirate, 1.1, 1.2 and Beach Body Challenge (as is my plan right now).
I’ve been doing exactly the same thing for the last 3 cycles. I think it’s the point of the program to do it that way. But on some days you won’t be able to always beat it, for various reasons. Either I would hit the required reps, which should be easy to do, or at least try to match my PR with this weight or match my estimated max. Sometimes because of work I just know it won’t be possible so I don’t put pressure on myself by saying I need to get a PR! That’s what I did last week with the DL last week, I matched my 125 for 8. This still allows you to get stronger without wrecking yourself.
Leaving some in the tank allows you to make progress even on days where you don’t feel great.
Of course some days you just want to absolutely crush it, I’d recommend keeping it for the anchors.
That’s just my approach, as long as your reps are fast and form is good then go ahead. But don’t beat yourself up when you don’t get a PR, you’ll get it next week.
Research some of Jim’s answers in this forum about the PR set, Explanations will be better than mine. The programs you listed all include the PR set so you will quickly gain experience and know when to go balls to the wall, match a PR or hit the required reps.
With the leader/anchor structure, PR sets are usually in the anchor. So the way I think about it is building technique, mass and strength in the leader (6 weeks) and then I attempt to beat rep PRs or e1RM in the anchor. You can use the standard 531 weeks or use 351 and go for PRs on the 3 and 1s week and hit required reps on the 5s week.
Again, loads of info about it in Jim’s answers. I recommend looking for the key words leader and anchor in his answers and everything is explained. I think it’s a good idea for you to go with the programs listed above and then go for the anchor leader structure. It allows you to understand the core of the program which is the PR set , and then you’ll start using leader/anchor with 5s pro, different supplemental work and other fancy terms aha
Rock on! My current plan will carry me through the middle of 2018 and then I’ll definitely look into this and see. I may jump tracks and hit some CT stuff the last half of 2018 but we’ll see where I am and decide once we get a little closer.
Thank you very much for the great info and insight. I really appreciate it!
No worries, I hope my explanations are sound, I just write as it comes.
Cool, I’ve never tried CT stuff, it seems like complicated methods are used each workout on different exercices, it’s a bit confusing. I’ve never really tried to understand it either so that’s also my fault and something I could look into.
Since starting 531 I haven’t looked back as it is so adaptable to one’s goals. Once you understand the jargon, things make sense programming wise and how everything fits in the big picture. The last book has everything laid out and I’ve made a lot of progress since I got it, not only in terms of numbers but understanding programming.
I recommend looking at the juggernaut training systems channel on YT and the scientific principles of strength training they explain, very informative content which helps understanding programming. In terms of application to my programming, Mark who always answers my questions here has been a mine of information too. Look at his log for more !
will go check that out! Ya, I’m slowly learning a LOT more than I ever knew before by reading a lot of articles and going through the 5/3/1 forum and CT’s forum in addition to following some training logs.
Problem is, I keep wanting to hit the gym even on my “off” days. I have to restrain and know I need that recovery and a good 30 minute conditioning session on those days is the best thing I can do for body comp as well as recovery.
I always went for a swim, bike or running session in my off days when I was at uni and before my IT band pain so I never got an issue with this, and I was training 3x a week. More recently with work I just do easy conditions I like you said.
If you really need to hit the gym, I’ve heard some people doing VERY light technical work on the big lifts, kinda like active recovery but I’ve never done it myself.
I think if you’re not a power lifter, there is a life outside the gym. Jim says it often, being one dimensional is not great. Running, jumping, all this stuff makes you move in other patterns and this is what it’s all about. I’m not saying pick up crossfit but having goals outside the big 4 is cool too !
Yeah, exactly. I’m looking to gain size for sure but don’t want to compromise my mobility and athleticism.
I actually started doing some crossift before I moved out of Houston and it’s actually what helped me start losing some of the initial weight (just getting active 3x week) back in March/April.
I liked the conditioning work and the built in competitive atmosphere at the box I went to but it’s too damn expensive.
Once my house is ready (mid-late February) I will have my own workout room in the basement but for now I’m just hitting a commercial gym that has low monthlies so I have a place to train.
Thanks for chiming in… That’s the way I read the program as laid out then started wondering if maybe I was just going to gung ho.
I’m sure my newbie gains and “getting back into it” CNS acclimatization will eventually taper off and I’ll be really working to hit those PRs but I can see why this is so appealing. Get to bust PRs every workout for a while =)
Felt pretty tired today, long day at work. No excuses though !
Squat SS with chins 5x10
Worked up to 125x5 controlling the eccentric and trying to stay tight properly.
Bar speed wasn’t as good as I hoped so I might go for 120 at TM.
Similarly for the bench ss with ab wheel 5x20
Worked up to 85x5, couldn’t have done one more rep. I think going for 80 as TM is wise.
I received my gangsta wraps but I didn’t want to use them on the TM test as I’m not used to them. So I did 5x5 with 60 kg with different grips to get used to them.
You can really tighten them up quite hard or looser, it definitely is a weird feeling but it gives great support.
I won’t use them on lighter weights, but rather on top sets and/or jokers.
Thanks Mark again for your recommendation. Definitely not cheap but I’m sure they’ll last a long time.
Bought my belt today, got a 10mm single prong Inzer belt. That’s me done buying equipment for a while ahah
Same as with the wraps I’ll use it on heavy top sets (about 1.5x BW and more). I’ll probably do a session or two with lighter weights to get used to it.
OHP
Worked up to 5x53kg, which felt a bit slow. I’ll go for 50 as TM.
DL
Worked up to 130x5, felt good.
5x10 rows with 28 kg
5x15 DB incline with 18kg
100 triceps push downs with red band
3x15 back extensions to get the blood after the DL
TMs for cycle 14:
SQ 120, Spinal Tap 5s Pro,
DL 130 5s Pro 3-5x5 FSL
Bench 80 Spinal Tap 5’s Pro
OHP 50, 5’s Pro, BBS or 5x5FSL depending on recovery.
The assistance must be supersetted with the main lifts, I’ll use the Krypteia assistance as recommended by the book, starting pretty light.
I’ll do that for 2 cycles of leader, the last cycle is an anchor as follows:
Squat, bench: Spinal tap, 3’s pro
DL/OHP, PR sets and 5x5 FSL. Potentially jokers but I doubt it.
Just a note with belt and wraps: yes, they help at heavier weights, BUT only if you know how to use them. Which you won’t if you don’t practice using them with lighter weights.
For squats and DL is suggest using the belt once a week, and not using it once a week (assuming you squat and DL in some form twice a week). For wraps and pressing, I’d suggest using them once you have a plate or more on the bar.
In that ‘system’ my belt goes on for squat and DL around the 120-140 kg mark.
The reason I’m bringing this up is that it isn’t often as simple as whacking a belt and wraps on and getting assistance from them. Very often you find people wear the belt differently for squat compared to DL (I have my belt tighter and angle lower at the front to squat, for instance), not to mention you may wrap your wrists differently to bench, press and squat.
I feel exactly the same I have the intention to practice with it before using it on heavier weights. I won’t be using wraps on OHP as my numbers are not that important yet.
For the belt I’ll practice with weights around FSL numbers the first few times before working my way up. I’ve been watching and reading a lot about how to use it recently.
What do you mean by using it once a week and not using it once a week ? Alternate between using the belt on either the squat and deadlift session ? I have one session each, but I front squat with the DL, and I definitely won’t put a belt there as the point is also to work my core.
In spinal tap I will be doing the 3s1s and 5s week in that order in the same session so I’ll put the belt just for the 1s week top set, after I got practice with it. For the DL I’ll use it on the heaviest weight of 5s pro. How does that sound ?
