Quick background on me. I started lifting again three years ago. I started with some of Coach Thib’s training methods found on T-Nation, then I read 5/3/1 and used Jim’s method for about 6-months. I made my best gains while using 5/3/1 but ran into a plateau I couldn’t get past. Between that and the fact I love to learn more about training I bought some books on Westside and the Cube Method. Too make a long story short, I read the Beyond 5/3/1 book and now my training has come full circle. I just finished my 3rd cycle and decided to create a training log to get some feedback.
I’ve been using the 5/3/1 Strength Phase in-conjunction with Last Set First and Joker Sets. This feels like the most complete training method I’ve ever used. I usually approach a training session with a set plan but I often find myself adjusting based on how I feel.
Deadlift 1RM
Start: 405lbs
Current: 410lbs
Olympic Squat: I have hip flexor issues no matter how much I stretch or roll so I just switched to the Olympic squat to see if that helps.
Start: 320lbs 1RM
OHP 1RM
Start: 155lbs
Current: 175lbs
Bench 1RM
Start: 230lbs
Current: 250lbs
I wanted to get this log started even though I’m taking a deload this week.
[quote]chobbs wrote:
Any ideas on why you plateaued?[/quote]
Don’t get me wrong, I definitely made some good gains with the basic 5/3/1. I think part of the issue was when I hit that wall and would do a reset, then the lack of heavy weight kind of hindered me a bit. I wasn’t smart enough to just add in heavy singles and such a long the way. By the time I worked back to the weight I had plateaued at I wasn’t use to really moving heavy weight and I just kept hitting the wall.
The new strength phase 5/3/1 with Joker Sets and Last Set First adds a good amount of heavy work and volume. My lifts have come a long way in a short period.
This week will be a deload week but since I’m just starting the log I’ll post what my last two workouts are. I can remember off the top of my head my other two. LOL
Friday - Cycle 3 5/3/1 Squat session: I actually decided to change form from wide to narrow / Olympic stance. My hip flexors have been causing me problems for a while and it doesn’t matter how much I stretch and foam roll, so I thought this might help while still being able to squat.
a) Oly Squat: I didn’t know my 1RM, so I used this session to find it, 320lbs. I did a back-off set of 225lbs for AMRAPs and moved onto accessory work.
b1. Squat Press 5x10 @ 450lbs
b2. Glute Bridge 5x10 @ 185lbs
c1. Leg Extensions 2x25 @ 60lbs
c2. Leg Curls 2x25 @ 60lbs
Sprinter sit-ups x 50 reps
Eliptical interval sprints: 10sec sprint / 30sec jog
Saturday - Cycle 3 5/3/1 Bench Day
a. Bench Press (TM = 215lbs)
warm-up sets
5 @ 170lbs
3 @ 190lbs
1 @ 205lbs
1 @ 225lbs
1 @ 240lbs
1 @ 250lbs
7 @ 225lbs
15 @ 190lbs
8 @ 170lbs (paused reps)
b. DB Bench 2 x 15+ @ 70lbs
c1. Tricep Pressdowns 5 x 8-10 @ 70lbs
c2. DB Lat Raises 5 x 8-10 @ 35lbs
d. Tricep Rope Extensions 3 x 15 @ 25lbs
Abs: V-Situps x 50 | Standing cable Ab pulldowns 2 x 50
Cardio: Elliptical interval springs 20sec sprint / 40sec jog for 10-minutes then 10-minute light jog
Edit: I’m dealing with some tendonitis in my bicep so I stayed away from any “pulling” type exercises after my DL session last week. I’m hoping that combined with a deload week will help my arm to recover. Normally my OHP and Bench session will definitely include some Rowing, Chin/Pulls-up, and / or Lat Pulldowns.
This week was suppose to be a deload week and it’s not been great. I had to put two sessions together today (squat / OHP) and I only got about 3 hours of sleep on top of it. I worked up to my TM for both exercises and it didn’t feel very solid but I got the sets in, did 2 sets of ABs and went home.
Oly Squat
8 x 95
6 x 135
6 x 185
3 x 225
1 x 275
1 x 290
10 x 225 (felt like doing a back-off set)
b. Neutral DB OHP: 2 x 15 @ 40lbs: 1st set 20 reps / 2nd set 15 reps (probably going to use 45lbs next week)
c1: Chin-ups 3 x 10
c2: Dips 3 x 10
d1: Hammer Strength Lat Pulldown 4 x 6-8 @ 230
d2: Tricep Pressdown (cambered bar): 4 x 10 @ 70
Abs - V-Situps x 50
Cardio: Elliptical interval sprints: 40-sec jog / 20-sec sprint
Overall I felt really good coming into this workout. I better of having eaten about 3,200 calories yesterday and about 378grams of carbs all after 4pm (ugh…). Gotta love carb back-loading. Since I’m not lifting tomorrow today is low-carb, hopefully I can get rid of whatever is left from last night’s carb-up.