Hypem's log: 5/3/1

Training Training Logs
121

C6W3D3, end of the BTM!

Ran a 10k yesterday and it was very humid (for where I live ahah) and I’m not used to it anymore. A bit dehydrated after the run I tried to drink as much as possible and felt good in the morning.

Press
5x27
5x33
12x5x41.5

All sets felt good, I’m feeling more confident with my OHP now. Next week is deload… but I’m tempted to go for a 1RM or rep PR… Hmm…

Squat

5x80
5x90
5x100
20x74

The 20 rep set felt hard but good. Not too much burn in my legs, just around 15 reps and on.

weighted chins : 10/10/7.5/7.5/7.5
No elbow pain whatsoever!

weight: 79.3kg

I have been with 531 since the start of December and I have definitely progressed. You could say that staying with 5x5 would have yield faster resuts, and this is probably true. But 5x5 would never have taught me many things about programming, assistance etc. 531 is much more rich, flexible, and hence more interesting.

Next week I will workout only twice, squat/bench and DL/OHP to get myself a break and also because I started my dissertation so I will need to be in the lab, although just for a week so this is perfect timing.

My bodyweight has been going up as I have been eating more on BTM. I am thinking of pushing until 85kg and then maintain there. The reason for this is to stay athletic and being able to go train for a 5k run and also keep the ability to cycle uphill (I am moving back home after university and I live in a mountain area).

My next program is a full body, set up as 2 leaders/1 anchor type. I will be doing BBS for the squat and the bench for the leader and then go onto PR sets/Jokers/5x5 FSL for the anchor.

I am not sure about my aims for each lift. Getting a 90kg bench would be good, and 125kg squat. I have done 80 and 115 6 weeks ago and I’m confident I can do 85/120 at the moment.

Concerning my TM’s I could test them next week. I am thinking of

SQ 95-100
DL 110-115
Bench 67.5-70
Press 47.5-50

And I need to write down my assistance too at one point.

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122

Deload!

Today was a great day. I came in relaxed and felt great. Maybe too much…

Squat
Main sets
5x80
3x90
1x100 ™

Bench
5x60
3x65
1x70 ™

Now the 70 felt fast and controlled… So…

1x75
1x80
1x85, which is a 5kg PR. Sticking point about half way up but I had more. Called it a day cause that was my aim.

I know, this is supposed to be deload time but I felt great. A bit of a niggle in the elbow on the last single, but nothing that hurt.

I have one training session on wednesday before starting my next cycle on friday or saturday.

Assistance

3x10 pull ups between the warm up sets of squats, it is a PR!

3x10 incline DB bench with 14kg

3x10 ab wheel roll outs from kneew

weight: 79.4kg

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123

It’s never a mistake if you don’t miss…

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124

Thanks for making feel better ahah

I think it’s a mix of BBS with the press, creatine and also weight gain that makes a big difference.

Looking forward doing BBS with the bench, not sure if the results can be as great but we will see.What is great about it is that there is a great amount of volume at lighter weights which can only be good for my elbows.

I’m also thinking about my assistance: 25-50 reps as recommended in the book

Monday
SQ
Weighted Chins
Press

DB shoulder press
rear laterals (light DB raises front, side, rear 20 rep each)
ab wheel

Wednesday
SQ
DL
Bench

Incline DB Press
Curls
Back raises

Friday
SQ
Rows
Bench BBS (10x5)

Triceps extensions (might take this out depending on how elbows respond to BBS)
Facepulls/band pull aparts
side bends or ab wheel or leg raises

The weighted chins and rows are part of the program written in the book, hence the pulling assistance backed off in these days.

No single leg exercice as recommended by the book.

Anything you would do differently @MarkKO ?

125

It looks fine to me. If you’re happy with it, have at it.

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126

Deload day 2

I did stick to the plan today! I should write that I always do box jumps at the start of every sessions… I always forget to write it. Usually 3x5 or 3x3 depending on the height of the box.

DL
Main sets
3x100
1x110
1x115 ™

Press

5x40
5x45
1x50 ™

Assistance

3x10 pull ups with the DL warm ups
3x10 DB shoulder press with 14kg, I had never really done these before, it felt a bit wobbly at the top but got used to it on the 2nd and 3rd set
Back raises 20/15/15/10, I was aiming for 3x20 but I haven’t done these in a while and my back was on fire.

weight: 79.5kg

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127

New program! Very excited about these 3 cycles. I am also using 3/5/1 as I like the layout an the medium/light/heavy pattern.

TM’s
Squat: 100
Dl: 115
Press: 50
Bench: 70
(in kg)

C7W1D1
Box jumps 3x3 between warm up sets of squats.

Squat BBS
Main sets
5x50
5x60
10x5x70, focusing on bar speed.

Press
Main sets
5x35
5x40
5x45

I was doing pull ups between each and every set, warm up too.
Total: 50 weighted chins with 5kg, then 50 just BW. That was hard.

Just this took me an hour total.

Assistance

5x10 Standing DB press with 10 kg
5x10 ab wheel from knees
3x20 raises: front, side, rear with 3kg, man this BURNS. At first it seems light but if you take no rest it’s painful ahah I might do it with 2kg next week.

The whole workout took me 1h15min.

Weight: 80.2kg, first time I’m over 80kg.

Note on creatine: I realised that I have been taking it wrong: one scoop instead of two, i.e. I have been taking just 2.5g/day, not 5g.

I corrected this two days ago.

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128

C7W1D2

The pull ups killed my biceps and lats so much I could still feel it today aha

I’ll change it up to I have the weighted ones on monday and the BW ones on Wednesday. (I mean the second day of the week)

Squat, work up to TM
5x80
5x90
5x100

DL, 5s’pro

5x80
5x92
5x104

Bench SSL

5x5x56, focused on bar speed

Assistance

5x10 DB incline bench with 16kg
3x10 curls with straight bar 20kg
Back raises 20/ 10/ 15/ 15

Weight: 80.9kg, this is definitely coming from the creatine as I have not changed what I eat.

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129

C7W1D3
Box jumps 3x3
Squat

5x50
5x60
5x5x70

Bench

5x40
5x45
10x5x49

Assistance

5x20 DB rows SS with squat sets - 16kg
Triceps rope extensions 20/10/20/20, this BURNS
Ab wheel from knees 5x10 SS with 5 hanging knee raises (my core is weak!!)

weight: 80.1kg

I’m feeling good about squatting 3x a week. The loads are heavy on the wednesday only and the two other days help working on technique.

Similarly for the bench, the loads are pretty light but 15 working sets (5 5SL and 10 FSL) a week allow to nail the technique which hopefully will make a difference with higher weights.

The hardest workout of the week is definitely on the monday but it was definitely from the weighted pull ups, I will change that next week as I said.

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130

C7W2D1, start of week 2, 5’s week!
Box jumps 3x3

Squat

I messed up… last week was the 3’s week and I used 70kg, so I just came in and used the same thing… It was supposed to be 65kg. Oh well.

Main sets
5x50
5x60
10x5x70

Press
5x33
5x38
5x43

3x8 FSL

Assistance

100 pull ups total
5x10 DB shoulder press with 10kg
5x10 ab wheel SS with 5 hanging knee raises

I forgot to do the lateral raises for the delts… It probably is for the better as I’m swimming tomorrow and I went yesterday too.

Weight: 80.0 kg

I am enjoying the volume so far, my hips don’t seem to tighten up as much as I remember on 5x5 because of the lighter weights.

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131

I did train yesterday I just did not have time to log it in.

C7W2D2

Squat
Main sets
5x80
5x90
5x100

Weighted chins 5x5 with 5kg between squat sets

DL

5x80
5x90
5x100 all snatch grip for fun

Bench
Main sets
5x40
5x45
5x5x53, focused on bar speed

No elbow pain !

Assistance
DB incline bench 5x10 with 18kg
5x10 curls with 15 kg
4x15 back raises
3x20 raises (front, lateral, rear)

Weight 80.8kg

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132

C7W2D3, end of 5’s week

Box jumps 3x3

Squat
5x5x65 I used the right weight this time!

SS with DB rows 5x10 - 16kg

Bench

10x5x46, focusing on technique for set up and bar speed, rest 60s between sets.

Assistance

Front plate raises - 10 kg from hip to over head. I tried to go really slow on the eccentric and it really burns! I thought it would be a good alternative to keep the shoulders moving without using my elbows too much.

SS with hammer curls 5x10 - 8kg each hand, slow eccentric

Ab wheel from knees 5x10 SS with 5 hanging leg/knee raises

Weight; 81.0kg

Next week is 1’s week, meaning the FSL and SSL for the bench and squat will be heavier! Looking forward to it.

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133

C7W3D1, 1’s week

I’m away on Sunday, so instead of waiting two days between the 5’s and 1’s week I started after just one day. This is OK as the weights are always reasonable on this program. I also feel pretty good and strong at the moment.

Squat

10x5x75, bar speed was still really good

OHP

5x38
5x43
5x48, a bit harder than I expected but no wonder after so many pull ups!

3x8 FSL

Everything SS with pull ups: 100 total.

Assistance

DB shoulder press (standing) 5x10 at 10kg
Ab wheel roll outs 5x10, SS with hanging knee/leg raises
Raises: front, lateral, rear, 3x20 no rest between sets.

Weight: 81.5kg

On Monday it will be the end of this first cycle of BBS. After one more, with increased TM’s, the anchor goes into PR sets and I think this will be really fun. Looking forward crushing PR’s in the squat and bench.

Fun story of the day: a guy visiting the gym for the first time, in his jeans, shows up at the squat rack besides me. Loads up one, two, then three plates on each side. No warm up, unracks the bar and nearly fallsbackwards ahaha He did stabilize it and squatted a few singles.

That reminded me of a similar story from Max Aita (same thing, just more weight!). if you don’t know him I really recommend checking out his videos on youtube about squatting/weightlifting if that’s of interest for anybody. Anything from Juggernaut too.

Cool story here:

At 38:30

2 Likes
134

@MarkKO, what size of belt do you wear ? I’m asking you here to avoid hijacking your thread.

When I’m relaxed, my waist diameter is around 88cm cm (around belly button), but I’m confused when choosing a belt size. Most likely I’m an M but just checking.

I’m thinking of getting one around September, depending how much training I can get in once uni is done.

Thanks as always!
edit: oh also! You recommended here before to take a 10mm. Any advantage over a 13mm ? (I guess it’s to break it in ?)

135

Pretty sure both my belts are large, but I’m down to the last holes on my Inzer buckle one and those I had added. I’d probably take a medium now. I think Titan and Inzer give indications of what waist size suits which belt, not sure about other manufacturers.

I’d say a 10 mm because it’ll be more versatile. You’ll be able to use it for everything. A 13 mm is that much stiffer it can be a bit restrictive for DL or bench. The main thing is to get a good quality belt, and if you go buckle get a single prong.

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136

Thanks, that’s perfect. I never really intend to go up to 90kg+ so medium should be OK.

Alright, got it. I’m thinking of getting an Inzer, and as you have mentioned to me before, a single prong.

C7W3D2

3x3 Box Jumps

Squat work up to TM
Main sets
5x80
5x90
5x100

Bench, 5x5 SSL
Main sets
5x42
5x53
5x5x60, rest between 90-120s for each set. It felt good and fast, no elbow pain at all.

DL, 5’s Pro
Main sets
5x85
5x100
5x110

Assistance

Incline BARBELL bench 5x10 with 40kg. I figured I would give this a try as I have never actually done it, just with dumbbells. My front delts were fried.

SS with 5x10 curls with 15kg straight bar

4x15 back raises

Weight: 81.5kg

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137

Inzer or Titan are good choices. I certainly have no complaints about either the 10 mm Inzer or 13 mm Titan I have.

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138

That’s great, all I wanted to know. I’ll order it in September as my squat is starting to get near 1.5x BW.

My chest was also pretty sore yesterday from the 5x10 from the incline barbell bench, definitely more than with dumbbell. I might switch over for the next two cycles.

End of the first cycle of this program!

Yesterday I went for a 100km (60 miles) bike ride, it was a bit hilly so my legs are a bit tight. First long ride of the year and it didn’t feel too bad.

C7W3D3

Box jumps 3x3 (90 cm - 35")

Squat
Main sets
5x5x75, felt good and fast, legs burning a bit.

SS with DB rows, 18kg 5x10

Bench
Main sets
10x5x53

All sets felt fast and controled, very happy with BBS workouts so far.

Assistance

Front plate raises 5x10 10kg
SS with 5x10 hammer curls 8 kg each hand
Ab wheel from knees 5x10, SS with 5 hanging leg/knee raises, i managed to do two sets of leg raises!

Weight: 81.2kg

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139

I went for another bike ride of 50km two days ago, and my legs are a bit tired. But I needed to enjoy the sun because these days are rare…

C8W1D1, 3’s week

Box Jumps 3x3 90cm

Squat
Main sets
10x5x74

OHP
Main sets
5x37
5x42
5x48

3x8 FSL

All sets SS with pulls ups, 100 total

Assistance

DB shoulder press 5x10 with 12kg
Ab wheel roll outs 5x10 SS with 5 hanging knee raises
3x20 raises: front lateral rear

All the sets are going very well on the BBS. Looking forward the anchor to see if it works!

Weight 81.2kg

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140

C8W1D2

Box jumps 3x3 90cm

Squat
Main sets
5x85
5x95
5x105, that moved pretty well, happy about this!

Bench
Main sets
5x44
5x51
5x5x58

DL
Main sets
5x84
5x96
5x108

Assistance

Barbell incline bench 5x10 with 40kg
5x10 curls with 20kg
4x15 back raises

I forgot to weight myself!

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