Joe's Boring 5/3/1 Log

Training Training Logs
43

Thanks man I have actually done first set last before but didn’t think of it then haha
You can definitely see the benefits of this guys programming with his numbers. Less of the fluff rubbish that distracts from the important stuff obviously works!

44

Thanks guys. I appreciate the kind words. I am just trying to stand on the shoulders of giants. I am extremely lucky to own books written by Bill Starr, Mark Rippetoe, Dan John, and Jim Wendler. I am simply following their advice.

7-26-16
Cycle 4, Week 1, Day 2, Deadlift
Rowing Machine 500 meters
Limber 11
Throws
Deadlift:
Warm-up: 135x5, 205x5, 257.5x5, 310x3
Work: 335x5, 385x5, 437.5x5
Assistance:
Power Clean: 160x3, 185x3, 207.5x3
Hanging Leg Raises: BWx12x3

1 Like
45

Thursday, July 28, 2016
Cycle 4, Week 1, Day 3, Bench
Rowing Machine 500 meters
Limber 11
Throws
Bench:
Warm-up: 45x5, 110x5, 140x5, 165x3
Work: 180x5, 205x5, 235x9
FSL: 180x5x3
Assistance:
BB Row: 155x10x3
BB Curl: 70x10x3

46

Friday, July 29, 2016
Cycle 4, Week 1, Day 4, Squat
Rowing Machine 500 meters
Limber 11
Jumps
Squat:
Warm-up: 45x5, 135x5, 180x5, 225x5, 270x3
Work: 292.5x5, 337.5x5, 382.5x6
FSL: 292.5x5x3
Assistance:
BB Walking Lunge: 135x10x3
Good Mornings: 100x10x3

1 Like
47

Sunday, July 31, 2016
Cycle 4, Week 2, Day 1, Press
Rowing Machine 500 meters
Limber 11
Throws
Press:
Warm-up: 45x5, 80x5, 100x5, 120x3
Work: 140x3, 160x3, 180x5
FSL: 140x5x3
Assistance:
Dips: BWx10x3
Chins: BWx10x3

48

Wednesday, August 3, 2016
Cycle 4, Week 2, Day 2, Deadlift
Rowing Machine 500 meters
Limber 11
Throws
Power Clean:
Warm-up: 100x3, 125x3, 145x3
Work: 170x3, 195x3, 220x3
Deadlift:
Warm-up: 260x5, 310x3
Work: 360x3, 410x3, 465x5
Assistance:
Hanging Leg Raises: BWx10x3

49

Friday, August 5, 2016
Cycle 4, Week 2, Day 3, Bench
Rowing Machine 500 meters
Limber 11
Throws
Bench:
Warm-up: 45x5, 110x5, 137.5x5, 165x3
Work: 192.5x3, 220x3, 247.5x7
FSL: 192.5x5x3
Assistance:
BB Row: 160x10x3
BB Curl: 75x10x3

Sunday, August 7, 2016
Cycle 4, Week 2, Day 4, Squat
Rowing Machine 500 meters
Limber 11
Jumps
Squat:
Warm-up: 45x5, 135x5, 180x5, 225x5, 270x3
Work: 315x3, 360x3, 405x5
FSL: 315x5x3
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 KB Swings

Monday, August 8, 2016
Cycle 4, Week 3, Day 1, Press
Rowing Machine 500 meters
Limber 11
Throws
Press:
Warm-up: 45x5, 80x5, 100x5, 120x3
Work: 150x5, 170x3, 190x6
FSL: 150x5x3
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 KB Swings

Wednesday, August 10, 2016
Cycle 4, Week 3, Day 2, Deadlift
Rowing Machine 500 meters
Limber 11
Jumps
Power Clean:
Warm-up: 97.5x3, 122.5x3, 147.5x3
Work: 185x3, 207.5x3, 232.5x3
Deadlift:
Warm-up: 257.5x5, 310x3
Work: 385x5, 437.5x3, 490x5
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 KB Swings

Thursday, August 11, 2016
Cycle 4, Week 3, Day 3, Bench
Rowing Machine 500 meters
Limber 11
Throws
Bench:
Warm-up: 45x5, 110x5, 137.5x5, 165x3
Work: 205x5, 235x3, 260x5
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 KB Swings
Conditioning:
Sprint x 40 yards x 10

Sunday, August 14, 2016
Cycle 4, Week 3, Day 4, Squat
Rowing Machine 500 meters
Limber 11
Jumps
Squat:
Warm-up: 45x5, 135x5, 180x5, 225x5, 270x3
Work: 337.5x5, 387.5x3, 427.5x2
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 Swings

My Training Program: Four days per week, one main lift per day.

TM= 85%

Warm-up:
-Rowing Machine 500 meters
-Limber 11
-10 truck tailgate jumps or 20 lb. medicine ball throws

Leader template:
-Done for 2 cycles and followed by 7th week deload
-5’s PRO with 3x5 of FSL

Assistance: same template each day, weighted vest circuit working up to 5 rounds of:
-Dips x 10
-Chins x 10
-Swings x 10

Anchor template:
-Done for 1 cycle and followed by 7th week TM test
-Same jumps or throws and mobility work
-Original 5/3/1 program PR sets
-Same assistance

Easy Conditioning/Recovery:
-Walk the dog 2-4.5 miles per day

Tuesday, August 16, 2016
Cycle 4, Week 4, Day 1, Press TM Test
Rowing Machine 500 meters
Limber 11
Throws
Press:
Warm-up: 45x5, 80x5, 100x5, 120x3
Work: 140x5, 160x5, 180x5
Test: 200x3
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 Swings

Wednesday, August 17, 2016
Cycle 4, Week 4, Day 2, Deadlift TM Test
Rowing Machine 500 meters
Limber 11
Throws
Deadlift:
Warm-up: 135x5, 205x5, 257.5x5, 310x3
Work: 360x5, 412.5x5, 465x5
Test: 515x4
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 Swings

Dan Gable has been one of my heroes ever since I was kid wrestling in high school. This video really shows his true personality. He is bursting with enthusiasm, passion, intensity, and vitality as he gives a tour of his old home gym. The man is a force.

Friday, August 19, 2016
Cycle 4, Week 4, Day 3, Bench TM Test
Rowing Machine 500 meters
Limber 11
Throws
Bench:
Warm-up: 45x5, 110x5, 137.5x5, 165x3
Work: 192.5x5, 220x5, 247.5x5
Test: 275x4
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 Swings

50

Saturday, August 20, 2016
Cycle 4, Week 4, Day 4, Squat
Rowing Machine 500 meters
Limber 11
Jumps
Squat:
Warm-up: 45x5, 135x5, 180x5, 225x5, 270x3
Work: 315x5, 360x5, 405x4
Assistance:
25 lb. Weighted Vest Assistance, 3 rounds of:
10 Dips
10 Chins
10 Swings

My squat has felt off this cycle. I only got 4 out of 5 reps with the 405 set which was to be my final work set before the TM test. I decided to err on the side of caution and use the 405x4 set to calculate my new squat TM.

Cycle 5 TMs:
Press 185
Dead 495
Bench 265
Squat 390