I see what you’re saying. Definitely worth something exploring for me. Thanks mate
1 Like
7 June 2023
Squat
230 x 3
260 x 3
295 x 8!!
This is a rep PR and definitely a huge mental PR for me. Forgive the form breakdown. I really wanted 8. The palpitation before this was insane. Next up, 315 x 5!! Not too sure how much the sleeves help. But they did feel a little more stable I guess.
365 I’m coming for you!
7 Likes
Congrats!
1 Like
9 June 2023
Sumo
295 x 3
330 x 3
370 x 6
OHP
95 x 3
110 x 3
125 x 6
Unilateral reverse cable flye 20 lbs x 12 x 3
Egyptian laterals 18 lbs x 10 x 3
L knee gets sore sometimes. Starting to have some L elbow tendinitis. I think it’s time for a deload/reset
4 Likes
By end of June 2024, I want to hit the following numbers:
At 165 BW
Squat: 365 x 1
Bench: 225 x 1
Sumo: 455 x 1
Let’s see what happens
7 Likes
Great to lay out some goals for the year. Any ideas on how you plan to lay out the training blockls to get there ?
Oh dang, I honestly never thought of that. I was just looking to ride out 5/3/1 until I get there. What I do is after a few cycles, I try to PR and over reach (like today, where I was only supposed to do 310 on paper) when I feel like it on the last cycle before I feel that a reset is needed. I think this can work for my squat and deadlift, but bench press? Probably not.
12 June 2023
3 Likes
It may be worth thinking longer term and putting together a few different cycles of 531.
@SvenG may have some ideas about this as he had used it for a lifetime now!!
Maybe think in terms of splitting the training into a hypertrophy (volume) phase where you accumulate a lot more volume and build some muscle, BBB or BTM would be perfect for this.
Then move into a strength block, 531 with PR sets with FSL 5x5 supplemental
and then a peaking phase 351 , jokers etc…
If you are doing 12 months you could even do this for the fist 6 months and then then use the 28 week plan in the book.
1 Like
Thanks for the tag, @simo74!
I’ve been running 5/3/1 almost exclusively for close to 2 years now, and I’ve found that high supplemental volume—BBB variations, in particular, but also 5/3/1 and Widowmakers—worked incredibly well for my squat strength. I ran a few different versions of those templates at the end of 2021 into the first half of 2022—and I even tagged on 1-2 extra widowmaker sets on “off” days periodically—and that’s when I hit my first 3+ plate squat for 5 reps (or more). I ended up with 335x5 during a TM Test week and 345x1 as a Joker in May 2022.
Not sure if you respond well to volume like that or not, but you could certainly give it a try to see how it goes for you!
2 Likes
You are absolutely right. I’ve kinda split my training now to bench, squat, and DL + OHP. It really depends on what my schedule is. lately I’ve been doing 7am to 7pm x 6 days, and it also just so happened that the gym is exploring closing at 9pm for the summer. So I have kind of been forced to do just one lift a day. For this week and the next, I’ll be 7pm to 7am x 6 days. Good thing I just finished a 3rd cycle of 5/3/1 and due for a deload.
Thanks for the suggestions! I think what I’m currently doing is more in line with putting in some jokers here and there. As you guys know, my schedule changes all the time, like every 2 or 4 weeks, with some night shifts every now and then. And with that, fatigue levels always fluctuate. Will definitely revisit these ideas once schedule at work is more consistent.
2 Likes
15 June 2023
Bench
140 x 3
170 x 1 (realized I misloaded the bar lol. I actually failed the second rep and I was wondering why)
160 x 3
180 x 2
Paused
140 x 5 x 3
16 June 2023
315 x 3
350 x 3
390 x 3 (this is going to haunt me. Misgrooved the third I think and I just mentally stopped. Wanted 5 reps)
17 June 2023
OHP
105 x 3
115 x 3
130 x 4 (nice!! 135 I’m coming for you! Ok, not the most stable, could really engage my core better, but this looked way better than last time I did 130 x 3, and with more ROM too! I’m making some progress)
Reverse cable flye 20 lbs x 12 x 3
Egyptian laterals 20 lbs x 10 x 3
5 Likes
24 June 2023
Squat
225 x 5
245 x 5
275 x 10
Wow. Felt easier than the first time i did 275 x 10. Weighed in at 162.4 this morning. Needed to Deload and coincidentally got a little sick too, still not absolutely 100%, so this 275 x 10 definitely was reassuring mentally
6 Likes
27 June 2023
Bench
115 x 5
135 x 5
150 x 11 (rep PR)
Pull-ups double overhand
12 (woah)
6
5
Incline DB 50 lbs x 10
Unilateral cable row 60lbs x 10 x 3
DB concentration curls 20 lbs x 10 x 3
7 Likes
Nice!
1 Like
Thanks!! Don’t know where that came from lol
29 June 2023
Sumo
255 x 5
295 x 5
340 x 10
365 x 1
385 x 1
I know I should have stopped at 340 x 10 specially since I came from night shift. Really felt the need to lift heavy though. content with the form on the 385 and happy with the weight considering I’ve been on night shift.
30 June 2023
OHP
85 x 5
100 x 5
115 x 9
Unilateral cable reverse fly 20 x 10 x 4
Egyptian cable laterals 20 x 10 x 3
DB concentration curl 25 x 10 x 3
Back is fried now. Will take a few days off most likely.
5 Likes
03 July 2023
Squat
225 x 3
260 x 3
295 x 6
Last time was 295 x 8 but again, considering I am on night shift and have consistently weighed less (i’m averaging 163 weekly now), I’m happy with it.
6 Likes
5 July 2023
Bench
115 x 3
140 x 3
160 x 8
Pull ups 12, 10, 8
Dips + 25 lbs x 10, 8, 8
Unilateral seated row 60 x 10 x 3
DB concentration curl 25 x 8 x 3
So our gym closed. Didn’t realize how good we had it until now. Didn’t realize that most commercial gyms don’t usually allow storing personal bars. Anyway, in the process of looking for another one.
5 Likes
8 July 2023
Sumo
275 x 3
315 x 3
365 x 5
OHP
95 x 3
105 x 3
120 x 7
Unilateral reverse cable fly 20 x 10 x 3
Egyptian laterals 20 x 10 x 3
DB concentration curl 25 x 10 x 3
10 July 2023
Bench
135 x 5
150 x 3
170 x 4
135 x 11
Pull ups 12, 6, 5
Low Incline DB 50 x 8 x 3
Unilateral cable row 60 lbs x 10 x 3
12 July 2023
Squat
245 x 5
275 x 3
305 x 4 (Gah really wanted 5)
14 July 2023
Sumo
300 x 3
340 x 3
385 x 4 (again…ugh really wanted 5)
OHP
100 x 5
115 x 3
125 x 6
100 x 12
Unilateral reverse cable fly 20 x 10 x 3
DB laterals 30 lbs x 10 x 3
Just demotivated in general. Tough times. It is what it is.
6 Likes
17 July 2023
Squat
225 x 5
250 x 5
285 x 7
19 July 2023
Bench
115 x 5
135 x 5
155 x 8
135 x 12
DB Row 75 lbs x 10 x 3
Incline DB 50 lbs x 10, 10, 8
DB concentration curl 25 lbs x 10 x 3
21 July 2023
Sumo
275 x 5
315 x 5
350 x 8
OHP
95 x 5
105 x 5
115 x 8
Unilateral reverse cable fly 20 lbs x 10 x 3
DB lateral raise 30 lbs x 10 x 3
Hammer Curls 25 lbs x 10 x 3
24 July 2023
Squat
235 x 3
265 x 3
300 x 6
25 July 2023
Bench
135 x 3
145 x 3
165 x 6
135 x 13
Double overhand pull ups 12, 10, 10
Dips + 25lbs 8, 8 ,5 (dunno why these felt harder here)
Unilateral seated cable row 60 x 10, 65 x 10 x 2
27 July 2023
Sumo
295 x 3
330 x 3
370 x 4 (5th rep slipped…damn commercial gym bars. My hook grip hasn’t slipped once since I started using chalk. Now this shit happens)
385 x 1 got frustrated so went for one
2 August 2023
Squat
250 x 3
285 x 3
315 x 3 (really frustrated on this one. I really wanted 315 x 5. My last 315 x 4 looked so much better. I failed the 4th rep here. It’s been more than 2 years since I last failed a squat. I recently had a 6 hour flight back and forth and I lost a lot of weight compared to when I did 315 x 4. Lost 1 inch on the belt. Lots of reasons but point is I failed 315 x 4 this time. Gotta get back on track. No excuses)
5 Likes