Reading log properly, your pretty much at that! Better make it 1.5x bodyweight Ohp.
For reps its on my 5/3/1 list:
1x bodyweight is scheduled to happen around September/October (assuming I progress on every cycle)
1.5x bodyweight would be around June next year
As a 1 rep max attempt with atrocious form, who knowsā¦
5/3/1 SST; Cycle 2; Week 2; Bench day
FLAT BENCH:
55kg x3, 62.5kg x3, 70kg x7
FSL 55kg x5 x5
INCLINE BENCH: 40kg x8, 47.5kg x8, 52.5kg x7
BEHIND NECK PRESS: 30kg x15, 30kg x12, 30kg x11
Superset with
CHIN UP: BW x8, BW x8, BW x3
HIGH PULL FROM HANG: 40kg x12, 40kg x12, 40kg x10
DB ROW: 32.5kg x15, 32.5kg x13, 32.5kg x12
DB CURL: 15kg x10, 12.5kg x15, 12.5kg x10
CONDITIONING:
ROWING SPRINTS: Level 10, 30s on / 60s off x 7 rounds
NOTES:
It was ok. On the FSL bench and inc bench sets I paused at the bottom of the last 2 reps because thatās where Iām weakest.
Hang high pull - Iāve been watching some Rippetoe instructional videos on hang clean and high pull. Very useful; its strange I followed the instructions and used more jump + hip thrust to get the bar moving upwards yet my upper back did start feeling more fatigued even though I wasnāt using that area to move the bar.
I felt like I looked a bit more filled out in my top today; weigh in was 152.2lbs which is the highest weight Iāve been since Jan. Eating around 2750 calories is probably the right level.
Just found out my gym isnāt open until 8am tomorrow or Monday. Useless. That means I wonāt get to do the squat workout this week. How very annoying.
So what are the rules here for 5/3/1? Its only the squat day. Iāve done the other 3x3 workouts this week and Iāll get all the 5/3/1 next week. Do I skip squat 3x3 week and just do 5/3/1 next week or do 3x3 next week and do the 5/3/1 in my deload week?
Thereās really no rules, just use common sense and do what works for you. I just stretch my āweeksā out to however long they take, and Iāll just do the next workout in the sequence. So, if I was doing a 4 days/week schedule and I canāt do my Friday workout, Iāll just catch it up the next week and my whole sequence will be off by one day, Iāll do day 4 of 3ās week, then the first 3 days of 5/3/1 week the next week, then the last day of 5/3/1 on the deload week, and then make deload shorter by a day and jump back to normal schedule the following Monday.
When I was on a 4 days/week schedule there were a lot of weeks where I could only get to the gym 3 times, I just let the weeks stretch out and catch it up on deload week. This is also why I started doing my deload weeks with 2 whole body sessions instead of 4 workouts, Iād do a press/squat day and a bench/deadlift day with light weights, skimp on the accessories and call it good.
My plan was to change the training set up on deload anyway just to stave off some potential boredom.
Not to worry though. I may have scored a free day pass at a local 24 hour gym. That will suffice for bashing out some squats and SLDLs.
Those gosh darn hammer curls. I did them today instead of DB curls and an old forearm injury has reared its spiteful little head.
Time for ibuprofen and ice.
The original injury happened 7+ years ago - I bashed my arm on a door handle. Innocuous enough at the time. Still kicking around now.
5/3/1 SST; Cycle 2; Week 2; Squat day
BACK SQUAT:
50kg x3, 65kg x3, 62.5kg x12 (+2.5kg for same reps as last week)
FSL 50kg x5 x5
SLDL: 55kg x8, 65kg x8, 72.5kg x8
Superset with
SIT UP: BW x30, BW x30, BW x30
CONDITIONING:
10 reps KB SWINGS + 10 reps GOBLET SQUAT x 10 rounds, 60-90s rest between rounds
NOTES:
Session was quick today as had to get home quickly as we are heading away for the long weekend. Although I still have time to type up the workout because the wife didnāt get up and ready quite as early as she was claiming she would!
Skipped over the reverse lunge and some core work - gave preference to extra conditioning as this weekend will probably be full of tasty temptations! I may even take my trainers and go for a shock, horror run!
As I was rushing through my form on squats wasnāt great. I was bracing hard enough that I didnāt tweak anything but on the top set I couldāve done myself a mischief. Nevertheless, still managed to get 12 reps for an extra 2.5kg over last week.
Looking forward to the deload starting in 8 days; starting to get little niggles here and there now so the easier week will be welcome. For the deload I am thinking I will move away from 5/3/1 for the week - I think I will do a light version of Bill Starrās 5x5. It will help with my longer term adherence to 5/3/1ā¦a little cheating on 5/3/1 in deload will keep me faithful long term. Donāt worry, thatās not how I approach my marriage!
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5/3/1 SST; Cycle 2; Week 3; Deadlift day
DEADLIFT:
90kg x5, 102.5kg x3, 115kg x7
FSL 90kg x5 x5
BACK SQUAT: 47.5kg x5, 52.5kg x5, 60kg x5
GLUTE THRUST (3 second negative): 62.5kg x15, 62.5kg x14, 62.5kg x12
Superset with
HANGING LEG RAISE: BW x20, BW x20, BW x20
BACK EXTENSION: 16kg x15, 16kg x13, 16kg x12
PALLOF PRESS: 12.5kg x20sec hold x2
CONDITIONING:
ROW SPRINTS: 30s on / 60s off x 5 rounds
NOTES:
115kg x7 today was nice - I did 115kg as a joker a few weeks ago and only did 1 rep so that is good progress in my book.
Weigh in was 151.8lbs this morning which is the same as it was 2 weeks ago (in between its varied 1.5-2lbs either side). Waist is also more or less the same. But I feel like thereās a little more jiggle to the waist line. Never mind - still continuing on the mass gaining phase. Will give 2750 cals per day another couple of weeks then reassess.
How was everyoneās easter holiday? We spent the entire time in the garden playing rounders with the kids and my nephews/nieces. I made my 6 year old cry because I caught her out twiceā¦I felt bad but thereās a life lesson in there right?!
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Squat form video. Any comments or pointers?
The lesson is that itās every parentās dream to utterly destroy small children in competition.
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5/3/1 SST; Cycle 2; Week 3; OHP day
OHP:
42.5kg x5, 47.5kg x3, 52.5kg x4
FSL 42.5kg x5 x5
CGBP: 40kg x5, 45kg x5, 52.5kg x5
Superset with
LAT PULLDOWN: 57.5kg x13, 52.5kg x12, 50kg x14
DIPS: BW+5kg x12, BW+5kg x12, BW+5kg x10
Superset with
PENDLAY ROW: 45kg x12, 45kg x12, 45kg x12
REAR DELT RAISE: 8kg x15, 8kg x13, 8kg x11
Superset with
EZ BAR CURL: EZ+20kg x18, EZ+20kg x14, EZ+20kg x10
CONDITIONING:
None immediately after the workout. I have an hour of football tonight.
NOTES:
Last week the OHP felt solid and like I had a nice groove. This week was not so good. The FSL was a struggle.
The 6 weeks have started to add up now. Or maybe its just mental - the deload is scheduled for next week therefore I am feeling like I need it. Who knows?!
Anyway, Iāve planned out the next 5/3/1 cycle. Same assistance lifts. Doing 3x8 FSL rather than 5x5; just to see / feel the difference.
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Football last night - first game in about 5 weeks. The groin held up nicely. Had a clash of knees though so that has swollen up today; not sure itāll settle by the scheduled squat day on Saturdayā¦typical! Lets see; Iāve iced it last night and this morning, will pop some ibuprofen today.
We lost the game but personally I felt good - fitness levels were still there and I felt more solid on the ball. Iām only 150lbs so normally I get shouldered away quite easily but yesterday not so much. Is that the result of squatting and deadlifting a bit heavier and with more regularity?
I remember back 10 years ago when I could squat over 100kg and players would be bouncing off me, so there probably is something in it.
5/3/1 SST; Cycle 2; Week 3; Bench day
FLAT BENCH:
60kg x5, 67.5kg x3, 75kg x5
Joker set 80kg x2
FSL 60kg x5 x5
INCLINE BENCH: 42.5kg x5, 50kg x5, 57.5kg x5
BEHIND NECK PRESS: 30kg x14, 30kg x13, 30kg x12
Superset with
CHIN UP: BW x10, BW x8, BW x8
HIGH PULL FROM HANG: 42.5kg x10, 42.5kg x9, 40kg x12
DB ROW: 32.5kg x17, 32.5kg x15, 32.5kg x12
DB CURL: 10kg x20, 10kg x18, 10kg x15
CONDITIONING:
NONE
NOTES:
Did this session on Saturday but have been a bit busy to post it up. Not a lot to say, it went ok.
I wasnāt able to do the final squat session yet which is annoying. I will do it tomorrow, although this is meant to be the deload week. At the moment deload week looks like this:
Sat: rest
Sun: rest
Mon (today): 30 mins of KB swings and core work
Tue: last 5/3/1 squat workout
Wed: football
Thu: rest
Fri: Bill Starr or Starting Strength style light 5x5
Sat: rest
Sun: start it all over again
Having completed 2 months of 5/3/1 I can safely say I have enjoyed it and I feel I have made progress. So Iām going to do something completely illogical and try Starting Strength or Bill Starrās 5x5 for the next 6 weeks. Stupid? Maybe but Iāve wasted 10 years already, if Starting Strength is a dud for me then whats another 6 weeks? I can always come back to 5/3/1 knowing it works.
But given my weights are quite light I think I could make some real progress on SS or BS 5x5 for a few months. Then come back on 5/3/1 to make longer term steady progress. I am being seduced by the potential to add more weight to the key lifts quicker, especially the squat which is pitiful.
You have made a tremendous progress, and youāve learned a lot.
One might say that you shouldnāt alter something that works and works well.
If you truly would give 531 a shot I would say you should take your deload week increase the TM and to another two cycles. Milk the program youāre using before switching.
However switching programs is always a nice change of pace, and youāve been consistent for 2 month, which is longer than many follow any program.
SS is for that, starting strength, itās a rapid total linear progression setup. I donāt think you would benefit a lot from it, but youāll learn from it Iām sure. Starrās 5x5 are linear progression as well, as far as I recall not as aggressive as SS, so that might suit you better.
Both are solid programs that has proven that they work well.
So go ahead try one of them out.
Hi mort.
Yes SS is Starting Strength in which you increase the weight on every session - that is whatās putting me off. I can see it making the training unenjoyable and itāll become a drag quite quickly. Some will say thatās the price of progress. Perhaps but whatās the point if I get injured or lose motivation.
Bill Starr is weekly progression with a heavy day (100% of 5RM), light day (80% of 5RM) and medium day (90% of 5RM). Each week you add 2.5kg on the heavy day and the other days increase accordingly. I am leaning towards this over SS.
BS uses power clean rather than deadlift though and Iāve been enjoying deadlifts. Reading his book he recommends power cleans because he says deadlifts have a higher injury risk, but I donāt know.
Also in the book he does include 3x15 of leg extensions and leg curls everyday. He says not to add any other exercises. However, this is because the program is for aspiring American football players and they will be training their sport 3 days a week in heavy pads and taking hits. Given I only play football (soccer) once a week I think I can get away with adding some extra work for hypertrophy.
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5/3/1 SST; Cycle 2; Week 3; Squat day
BACK SQUAT:
52.5kg x5, 60kg x3, 67.5kg x12 (+2.5kg for same reps as last week)
FSL 52.5kg x5 x5
SLDL: 60kg x5, 67.5kg x5, 77.5kg x5
REVERSE LUNGE: 40kg x10, 40kg x10, 40kg x10
GHR BACK RAISE: BW x20, BW x20, BW x20
CABLE TWIST: 12.5kg x12, 12.5kg x12, 12.5kg x10
CONDITIONING:
INCLINE WALKING on treadmill; 10 mins, 12.5 incline, 4.5kmph
NOTES:
Finally got the last squat session in. Lower back was tender from KB swings yesterday so I wasnāt feeling confident getting into the last work set but I managed to get it for 12 reps.
That means the last work set for the 3 weeks on this cycle have been:
Week 1 60kg x12
Week 2 65kg x12
Week 3 67.5kg x12
That implies, to me at least, that I should be able to progress weekly on Bill Starrās program and that perhaps I should take advantage of still being relatively ānewā in terms of the weights Iām lifting by doing a weekly linear progression program.
So time to complete the deload week, practice some power clean form and get to the Bill Starr program.
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Looking closely at making a choice between Starting Strength and Bill Starr; another key difference appears to be that under SS you warm up then do 3 work sets at the same weight whereas BS you ramp up to a single top set. Does that mean that under BS you should aim for a heavier top set than the 3 you do under SS? Because in BS you are going all out on a single set whereas SS you need to complete 3 top sets.
Ok, so this is how I am planning on doing the Bill Starr 5x5 for the next 8 weeks:
HEAVY DAY:
Squat 5x5 @ 100% of 5RM, ramping up to a single top set
Bench 5x5 @ 100% of 5RM, ramping up to a single top set
Power clean 5x5 @ 100% of 5RM, ramping up to a single top set
Additional work if I have anything left: Pullups, Face pull, Reverse lunge all in 10-15 rep range
LIGHT DAY:
Squat 5x5 @ 80% of 5RM, ramping up to a single top set
Bench 5x5 @ 80% of 5RM, ramping up to a single top set
Power clean 5x5 @ 80% of 5RM, ramping up to a single top set
Additional work if I have anything left: Behind neck press, DB row, Shrug all in 10-15 rep range
MEDIUM DAY:
Squat 5x5 @ 90% of 5RM, ramping up to a single top set
OHP 5x5 @ 100% of 5RM, ramping up to a single top set
Power clean 5x5 @ 90% of 5RM, ramping up to a single top set
Additional work if I have anything left: Dips, Chest supported row, Goblet squat all in 10-15 rep range
So thatās 3 days a week. Depending on how I feel I may add a fourth day which would just be pure vanity isolation movements, i.e. curls, lat raises, calves.
The week would look like this:
Mon: Heavy day
Tue: Rest or Vanity day
Wed: Football
Thu: Light day
Fri: Rest
Sat: Medium day
Sun: Rest
I know some will say donāt add the extra work but I think my fitness levels will allow me to do it. On 5/3/1 I added a lot of assistance work and FSL but I never felt battered for subsequent workouts and always managed to up the lifts each time. Also if I went for Stronglifts, Starting Strength or one of the Reg Park templates Iād be doing 3 sets at the top weight; this should be manageable
So I will add the extra work for now and taper down if needed.
Any suggestions / comments are welcome.