Just Another Log

Training Training Logs
1448

I give up, I’m not a stick to a program type of a guy lol. I need variety in terms of training. I don’t need to change the major lifts, but I need to change my split weekly, monthly to just keep me disciplined enough to workout. I swear I only got strong from putting in so much effort lol. I’m the prime example that a program for a recreational lifter doesn’t matter in the slightest. Just need to keep progressing in lots of ways.

DEADLIFT (ss: KB Swings, Abs)
365x5
385x5
405x10

BACK SQUAT (ss: Abs, Jumps)
285x10
285x10
285x10
285x10
285x10

DIPS / CHIN-UPS / CURLS
50 each

NOTES
Took 60 second rests through everything. FLEW through this workout. I found my new way to determine progression. Only take 60 sec rest intervals with everything. I’m going to call this the “Chip Kelly” style of working out lol.

I honestly don’t know why I don’t give 5/3/1 a true run. I think doing 3 months of BBB, then 3 Months of Full Body to 3 months of the Triumvirate, to then maybe 3 months of a challenge would be a good way to rotate through. I just don’t want to deal with percentages.

When I closely look at 5/3/1 (just the base) it just looks like you do 3x5 (ramping to a top weight of that specific week for 5’s pro). I think If my top weights for squats would be:

Week 1 - 365x5
Week 2 - 385x5
Week 3 - 405x5

Then the next cycle I’m guessing I could just shoot for:

Week 1 - 370x5
Week 2 - 390x5
Week 3 - 410x5

I love what 531 stands for and the principles behind the training philosophy. I just don’t want to deal with percentages, so what’s a brother to do!?

@flipcollar, @T3hPwnisher, @MarkKO
You guys are the 531 vets, so figure you guys have some insight. I love 5/3/1. Everything about it. But I HATE percentages. I’ve gotten this far without using a training max or percentages, so I want to keep improving without thinking about that.

Let’s say I want to do BBB but without using percentages. Take my squat for example, does this look like it makes sense progression wise? I’m just waving the weights each week.

CYCLE 1 - WEEK 1
SQUAT
345x5
365x5
385x5
DEADLIFT
245 @ 5x10

CYCLE 1 - WEEK 2
SQUAT
355x5
375x5
395x5
DEADLIFT
255 @ 5x10

CYCLE 1 - WEEK 3
SQUAT
365x5
385x5
405x5
DEADLIFT
265 @ 5x10

CYCLE 2 - WEEK 1
SQUAT
350x5
370x5
390x5
DEADLIFT
250 @ 5x10

etc…

1 Like
1449

I think if you’re going to give 5/3/1 an honest run, you need to at least KIND OF use percentages. If you simply don’t want to do real math, just round. Run the program the way it’s written, but use approximations.

So like, if a particular set says ‘80% of tested max’… I might just round to ‘something that’s about 75% of my actual max, maybe a little lighter’.

5 Likes
1450

I think you’d like Training Maximally: work up to a top set (your training max) for a single or a rep PR, then you can do backdown sets of 70% or so of that TM and whatever assistance you feel like.

You could even do something like week one, top set of five then backdown sets, week two a top set of three then backdown, week three a top set of one then backdown, etc. Then start again. Each week the backdown sets would be based on the top set. That’s not 531 at all, but a similar approach.

If you do run 531, I’m with @flipcollar in saying you should run it as written at least at first. The longer you run it, the more of an idea you’ll get of what you need to modify.

4 Likes
1451

You’re good with excel and you work in an office. Why not apply those skills? The spreadsheet I found online even did BBB calculations, all you need to do is pop in your training max for each lift and it would churn out your whole training year. The books have the formulas too.

That’s what I did when I ran 5/3/1 by the numbers. I had it on my work computer and every day before I’d leave I would check the spreadsheet, then write my work sets down on a sticky note to bring to the gym. It took all of one minute to open it up and see what’s on tap for the day.

It’s not like it will be hard for you, it’s just one more thing to do each day (which I totally understand not wanting to bother with, btw).

4 Likes
1452

You are STILL using percentages: the difference is simply you don’t know WHAT percentage you are using.

I don’t really see an advantage there.

7 Likes
1453

Thanks guys! I appreciate everyone responses!

@flipcollar - I think you’re right man. I should just give 5/3/1 an honest run.
@MarkKO - I looked up the program, that looks good. I think I’m going to do BBB, never really done a high volume/high rep type program, so I think it would be a nice change of pace.
@twojarslave - You right man! I created my own excel sheet again and it’s super easy. I guess the percentages are not as tedious as I thought once the program is setup.
@T3hPwnisher - You are right man. I’m going to just run the program the way it’s designed to run. I did BTM without the percentages and ball parked it and it worked well, but I should give Wendler’s program an honest run to reap all the benefits.

After looking through forever and online, I know what I want to do. I’m going to do the 531 BBB Beefcake Training.

MONDAY
Back Squat - 531
Deadlift - 5x10
Dips, Chin-Ups - 50

TUESDAY
Press - 531
Bench Press - 5x10 / Rows - 5x10
Abs, Split Squats - 50

THURSDAY
Deadlift - 531
Back Squat - 5x10
Dips, Face Pulls - 50/100

FRIDAY
Bench Press - 531
OH Press - 5x10 / Rows - 5x10
Abs, Lunges - 50

I’m going to use the following training maxes. I’m doing weights that I can hit for a set of 5 reps on any given day no matter what with my current strength levels.

TRAINING MAXES
Back Squat - 405
Deadlift - 405
OH Press - 185
Bench Press - 255

So I never really want to try to squat or deadlift more than 405, it’s good enough for me, so I will be pushing the reps on these every time I have to do 405. If I can get to 405x20 on both, I’d be a happy man.

I’ve been looking at BBB for a long time and today’s workout was basically BBB without really knowing it, so it must be fate.

4 Likes
1454

I’ll chime in as well, a bit late but hope you’ll be all right with that. I love Jim’s work, but I’ve strayed away from it for almost a year.

Jim says this all the time, and everybody (or many) are putting that 5RM way to high.
You’ve done the right thing.

There are many online calculators that can work your weights out. So picking the right weight isn’t that difficult. (just round DOWN to the nearest possible weight)

Jim says in the beefcake and honestly in all his programming to do BBB with the same lift as the main lift.
Squat 531 - squat 5 x 10

I think he refers to strong lifters (like you). Because you strong guys need more than two days to recover from a lift, or because your nervous system is primed and BBB triggers muscle growth better.

BUT I think I would do as you do, and I would take the main lift to an AMRAP with one or two reps in reserve or a RPE of 8.

When I ran 531 I figured out the weights for the first cycle and as you laid out just added weight for the next. That was maybe, maybe not a mistake. But it was easy and I still would follow Jims slow steady progress.

You’ve just pointed me to a program I might be doing next year. Another shiny object.

Good luck with the BBB beefcake, I’ll watch and learn through your log.

3 Likes
1455

So are we taking bets on how long Nutty sticks with this program/log title? I’m thinking an over/under of 5 logged workouts is a pretty good betting point. I’ll take the under :wink:

7 Likes
1456

Sounds good man! I can’t only squat once a week lol. My rhythm changes if I don’t do it at least twice. Plus I want to make it a little less boring lol.

Watch me man! I’m going to do a full 12 weeks of this program. 4 cycles!

2 Likes
1457

BENCH PRESS
185x5
205x5
225x15

OH PRESS
115x10
115x10
115x10
115x10
115x10

DB ROWS - 100
ABS - 50
BW LUNGES - 100
JUMP ROPE - 500 skips

NOTES
This is probably the easiest workout I’ve done in a LONG time. Baby weights lol. It’s ok, as the cycles go, I know the weights will get tougher. I’ve never pushed the supplemental before, so this should be interesting!

3 Likes
1458

That’s unfair to the rest of us :slight_smile:

1 Like
1459

Well you don’t have to wait that long, in week 3 it’s going to be a bit tougher with 5x10 FSL.
Oh btw you can always do the supplemental a bit slower to really build TUT to get huge.

1460

We’ve heard this before…

2 Likes
1461

The 100th time is the charm!!!

3 Likes
1462

5/3/1 Beefcake Training
CYCLE 1 - WEEK 1 - SQUAT DAY

BACK SQUAT (ss: Chin-Ups - 50)
335x5
365x5
385x13

DEADLIFT (ss: Dips - 50)
225x10
225x10
225x10
225x10
225x10

CONDITION
10 sprints @ 80%

NOTES
5x10 of Deadlifts is no fucking joke. Leaves you gassed! If I can do 315 @ 5x10 by the end of this program, I’ll be happy man! Since I’m capping my deadlift and squat at 405, I’m going to just push for PR sets for my final set.

6 Likes
1463

5/3/1 Beefcake Training
CYCLE 1 - WEEK 1 - OH PRESS DAY

OH PRESS (ss: BB Row - 3x15, Ab Wheel - 50)
135x5
155x5
175x10

BENCH PRESS (ss: DB Row - 5x10, Split Squat - 50)
155x10
155x10
155x10
155x10
155x10

CONDITION
Jump Rope - 500 skips

NOTES
Week 1 is feeling light so far. But the 5x10 @ 155lbs on the bench gave me a surprising chest pump lol. So far I’m really enjoying the simplicity of BBB. I added BB row during my main sets just because can’t ever really pull enough lol.

6 Likes
1464

you’re still on the program wow a new PR.

I think that beefcake looks very tough, maybe not the first week but week three 5x10 FSL damn man.

4 Likes
1465

Yeah man week 3’s are gonna be tough! But first cycle should be doable. After that we’ll see lol.

1 Like
1466

YOGA DAY

90 Min Hot Yoga

Need to do this 2-3x a week while doing BBB. My body will thank me for it for sure!

1 Like
1467

The magic of 5/3/1 occurred to me today.

With 5/3/1 you are raising your floor vs raising your ceiling. In theory if you raise your floor, the ceiling will raise with it.

Now it all makes sense to me. I think for the longest time I was “showing” strength vs building it. Damn, if only I would have started with 5/3/1 from the very start I could have avoided my first 3 years of spinning my wheels on training. But it’s ok, you live and you learn.

After looking over 5/3/1 Forever again, I realize I could literally run 5/3/1 for the rest of my life with the amount of templates in this book.

7 Likes