Hypem's log: 5/3/1

Training Training Logs
21

Thank you everybody for your answers. I do not have time just now to answer every point but I will tonight.

So you are saying I should do 5s pro with a lower TM and also scrap jokers ? (Only for great days)

In that case I will be doing less volume with less weight… Especially if I don’t do as many jokers then the workout will be light pretty much all the time

In the book Jim says in the 5s pro part that jokers can be used to regulate because of the low TM chosen for 5s pro. In the example he gives there are two jokers each time, I do understand Jokers are not meant to be used each time and that is just a template to show what he means.

Also how would you plan the assistance you gave above for the three day pattern I have in my precedent post ?

My assistance was trying to follow what you mentioned but when doing 2 main lifts a day I just did not have time to do a lot of assistance.

I typed this from my phone sorry if it is not clear

EDIT:

  1. Yes I have realised that my TM are too high, as I wrote in my last post with a training session.

  2. I stretch often and I am quite flexible, I also run and swim twice a week. I got interested in 5’s pro for the same reasons as you, it was also mentioned in the pattern Anchor/leader. Because I have just done two cycles of PR sets I wanted to switch to 5’s pro now.

  3. I agree, although oon the last cycle I used Jokers because I had time to recover from them (training twice a week)

  4. I love setting rep PR’s too

  5. I always try to do one pull and one push movement, sometimes back raises. I never erally do abs, which was one of the reason to switch to three days so I could do it after squats.

From now on I wanted to use this

as Bench/Dl+Press/Squat as explained in another post.

  1. So do you mean plan what my main/supplemental/accesories would be for each cycle ? I was going to do 3 cycles of 5’s pro and 2 of PR sets as I read Jim talking about it on this forum and as you described above.

  2. Good point on the DL, though if I do less Jokers I should be able to do it ?

Thanks so much for your help guys!

edit:2 for some reason my numbering is not as nice as yours… sorry!

22

Yes, that approach is good - no shit, Jim set it out. You’d probably need to cull some assistance out of your DL and press day though, but definitely keep the one leg squats, back raises, dips and chins. I’d probably drop the FSL sets for DL too or maybe just do an AMRAP FSL for FSL and do 3x5 FSL for press.

It sounds like you did an anchor/leader, which isn’t the end of the world but makes less sense. Doing the 5s Pro 5x5 FSL Jim set out I’d be very cautious about jokers. They’re important, but you need to know when to do them. That takes a bit of time. Personally, I’d suggest doing that 5s Pro for two cycles without jokers and then doing a cycle of PR sets with jokers ONLY on days you feel amazing, which is essentially what you want to do anyway.

With planning in advance, that is what I mean. Obviously nothing is set in stone, and you change plans as you go if you learn something isn’t working but having things set out like Jim did for several cycles in advance is pretty darn important IMO.

1 Like
23

Cool I will start with the one leg squats, I used to do them when I was doing bodyweight stuff.

I’m not really confident with AMRAP DL especially after the main 3 working sets, I feel like my form deteriorates after 15+, maybe 3x5 ?

Yes I think I’ll do that and obviously if I see something doesn’t work I can still change it.

The reason I start with PR sets was to keep it simple and do the “core” of the program before adding on fancy variations.

So basically should I just start a cycle with the TM you mentioned so I don’t need to deload for the next 5 cycles ? And also blast the assistance (on my two one main lift days ?) ?

In the book Jim says not to major in the minor that’s why I always tried to do the maximum I could with the main lifts.

Do you know what I mean by going back that far in my TM’s, I feel like I’ll do less volume with less weight and focus more on the assistance… when for me the important stuff are the main lifts.

But I know what you mean by I need to grow, I come from an endurance background so… aha

24

No, you should always deload. The TM should just help you avoid needing a reset. Do the assistance as Jim set out and on the day you do two lifts together do as much assistance as you can fit in. My suggestion in that respect is just my opinion.

This is correct. It doesn’t mean you can’t hammer assistance. It just takes work and effort after the main lift. Besides, without plus sets you’ll have more in the tank physically. Why do you think Jim set that template out as it is?

The TM has nothing whatsoever to do with volume. Doing 5s Pro with FSL gives plenty of main lift volume. An appropriate TM means you won’t get too beat up.

What you focus on is your choice, in that it is up to you where your head is at. It doesn’t matter how much volume of assistance I do, my focus is the main lift (the top set in particular). Assistance is just work so it requires little to no thought, just effort.

This where the assistance volume comes in.

25

I meant deload as in taking off weight in my TM’s max sorry !

So should I start with those TM’s ? I’ll do the deloads too.

I’ll start doing the assistance Jim set out and do at least 2 cycles of 5’s pro before going back to PR sets.

Thanks so much for your help !

1 Like
26

Got you. Yes, those TMs should work. With TMs, always if in doubt go low. Glad I could help.

27

So I went to the gym on tuesday using a 67.5 TM for Bench, before I asked all the questions etc.

Bench
Main sets
5x44
5x51
5x57.5

5x5 FSL paused

50 dips, 50 back raises, 50 chins

Today I started my third cycle with the TM described above by MarkKO.

Squat 85kg
Bench 60kg
DL 100kg
Press 45kg

I will be doing 5’s pro + 5x5 FSL paused Bench/Squats, and 3x5 on DL and Press. (because I do them on the same day)

My assistance will be as follows
Bench day : 1-leg squat, Rows, Dips
Dl/Press day : Back Raises, Chins, DB Bench
Squat day : Abs, Chins, DB Bench
50-100 reps of each exercice.

My plan is to do 2 or 3 cycles of 5’s pro and then go onto PR sets for 1 or 2 cycles.

I should note that I stretch often at night, I always warm up by cycling to the gym (20-25 min). I don’t write my warm up sets but they are as laid out in the books.

Today was DL/Press

DL
Main sets
5x65
5x75
5x85

3x5 FSL SS with chins 3x5

Press
Main sets
5x29.5
5x34
5x38.5

3x5 FSL SS with chins

Assistance
100 Back Raises, 50 Chins (total with the supersets), 100 DB Bench with 14kg.

I weighted 75.1 kg today!

1 Like
28

Yesterday: Squat Day
Main sets, SS with chins 8x5 in total
5x55.5
5x61
5x72.5

5x5 FSL paused

Assistance
Dumbell bench with 16 kg -100 reps, SS with chins, I did 100 in total during the workout.
Abs - sit up and leg raises, 100 reps

My arms, abs and back are sore today because I was supersetting everything obviously I am not used to it !

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29

Yesterday was bench but I was too busy to post it here

Main sets
5x39
5x45
5x51

FSL 5x5 paused

Accessory
I didn’t have much time so I did
DB rows 5x10 with 26kg
I was starting to superset with 1 leg squats when I saw my knee kind of twist when I do them, I had a bit of pain on the outside of the knees so I stopped.
I did front squats 4x5 starting at 40 kg up to 60kg.
I was supposed to do dips but left cause I didn’t have much time left.

Could somebody give me another assitance exercice for legs ? @MarkKO you have mentioned front squats in the template you gave me earlier, what would be a reasonable rep range/% for front squats ? Thanks again ! :wink:

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30

If you think split squats are out do lunges instead, same rep range, similar weight. Single leg work sucks but is highly effective. For front squats, any rep range in total is fine but I’d shy away from any set above 10 reps. I find three to eight works well. Percentage is hard to pick, because if you don’t have a TM you don’t know. At a guess, you could probably use 70% of your squat TM and be fine.

1 Like
31

Thanks a lot for your help!

Depending on rack availabilty I’ll either do front squat or lunges :wink:

70% of squat sounds right to me, thanks again !

1 Like
32

Been sick from tuesday to today again ! ame thing, headache and fever, no idea what’s up !

In the end I’m glad I have low TM’s as it allos me to workout anyways !

DL
Main sets
5x70
5x80
8x90

3x5 FSL SS with chins 3x5

Press
Main sets
5x315
5x36
5x40.5

3x5 FSL SS with chins 3x5

Assistance
5x10 DB Bench with 18kg
5x15 back raises
More chins to total 50 in total
My weight was 75.6, and was around 44.7 recently each time I went to the gym, probably just water weight.

33

I felt much better today !

Squat Day
Main sets
5x60
5x68
5x76.5

5x5 FSL SS with chins 5x5

Assistance
10x5 dips SS with chins 10x5
50 leg raises on floor, then 25 with a 5kg plate in my hand
3x5 chins

Total 18x5 = 90 chins… I miscounted and I thought I was done !

Also I liked dips a bit more today as they didn’t hurt me at all. I’ll start to do more reps/set soon.

34

Bench day
Main sets
5x42
5x48
5x54

5x5 FSL paused
Everything supersetted with chins 10x5 in total

Assistance
5x5 Front squats ramping up from 40 to 60kg ™
50 rows with 26 kg
5x10 DB bench with 18kg

The workouts have been going quite well, and I’m enjoying supersetting the FSL with chins usually.

2 Likes
35

Yesterday: DL and Press, long day with not much food so I was pretty tired when it came to the assistance so I cut back a bit

DL
Main sets
5x75
5x85
5x95

3x5 FSL SS with chins 3x5

Press

5x34
5x38.5
5x43

3x5 FSl SS with chins 3x5

Accessory
More chins total 12x5=60
Dips tota 30 reps, I was tired so I went to
DB Bench 25 reps with 14kg
1x20 Db rows with 20kg
5x15 back raises

I weighted 74.9kg

Tomorrow will be squat day!

1 Like
36

Squat day!

Pausing the 5x5 FSL is definitely helping me. When coming back up I feel much stronger when I just do a “normal” rep.

Main sets
5x64
5x72.5
5x81

5x5 FSL paused SS with chins 5x5

Assistance
100 reps DB bench with 16kg, SS with chins 10x5
Abs: 100 Russian twists on decline with 5 and 10 kg (alternated)
Chins (total) 75
Weight: 75.7kg

The assistance is no joke when you superset things, I enjoy doing it though.

Tuesday will be bench day and I will have finished 3 weeks of my first cycle of 5’s pro. Should I deload for a week or keep going ? I feel like the weights were light on this cycle. In Beyond, Jim says to do two cycles back to back and then deload. I think I will do that.

37

End of cycle 3 yesterday !

Bench
5x45
5x51
5x57

FSL 5x5 paused

Supersetted with somes chins 6x5

Assistance
5x5 Front Squats ramping up from 40 to 60kg
DB rows: 50 reps with 26 kg, 50 reps with 24kg, supersetted with
DB Bench : 50 reps with 18 kg, 50 reps with 16 kg

Weight : 75.5kg

This cycle felt light but the assistance is definitely no joke if you superset everything. I definitely feel like it’s helping hypertrophy.

I’m starting another cycle of 5’s pro tomorrow, after which I will deload and either do another cycle of 5’s pro.

TM’s
Bench 62.5kg
Press 47.5kg
DL 105kg
Squat 90kg
.

1 Like
38

C4W1D1

DL/Press day !

Dl
5x68.5
5x79
5x89.5

FSL 3x5, SS with chins 3x5

Press
5x31
5x36
5x40.5

FSL 3x5 SS with chins 3x5

Assistance
50 dips SS with chins 10x5
Back raises 5x15, SS with chins 4x5
Total chins: 100 !

I’m trying to get better at dips but I can’t do more than 5 a set or then I’m too tired to do more in the following sets.

1 Like
39

C4W1D2
Squats
Main sets
5x58.5
5x67.5
5x76.5

FSL 5x5 SS with chins 5x5

Assistance
DB bench 100 reps with 18kg, improving on those, superset with
DB rows : 50 reps with 26kg
100 russians twists with 5 and 10 kg (alternated)
More pull ups, total 50

1 Like
40

C4W1D3

Bench Day
Main sets
5x41
5x47
5x54

FSL 5x8 because I felt good
Everything supersetted with chins 8x5

Assistance
10 more chins, 50 in total
5x10 DB Bench with 18 kilos, SS with 5x10 DB rows 26 kg
5x5 Front squats 40 up to 60 kg, I had the rack so I felt like doing them, I originally wanted to do lunges.

Question @MarkKO, thanks again for reading and helping!

Concerning lunges, how should I do them ? I want to do 5x20 on each leg.

Do I do them as I walk with the dumbells ? Or statically with a barbell (up then down, repeat, change leg) ?

Over Christmas, with a friend we did 3-5x20 with a dumbell in the opposite hand and I definitely could feel it the day after !

Thanks again !

edit : weight at 75.8kg