23rd May 2015
5/3/1 pushpress
5x85lbs, 5x97.5lbs, 12x110lbs
FSL 3x12x85lbs
Weighted chins 6x5x+11lbs rest 1min between sets
BB curls - 44lbs x 100 reps (20 reps, rest 10s,10 reps, rest 10s etc)
I’ve done a few short conditioning sessions this week, but haven’t been online much. This week should be back to normal.
25th May 2015
5/3/1 Bench
3’s week - 3x107, 3x126, 10x140 (3 reps more than last time I did this weight)
FSL - 5x10x107 (last set I pushed and got 14 reps)
Neck bridges (keep forgetting to log these - I do them each strength session) - 3x60s full body extended, legs together front neck plank, 3x10 rear neck bridge curls.
BB rows - 3x8x192.5
Rollouts - 20 reps
Skipping 10 mins
27th May 2015
5/3/1 Squats
3’s week - 3x170, 3x192.5, 15x220, 3x255, 3x302.5, 1x335.5
FSL - 3x10x170
Below the knee blockpulls - 3x192.5, 3x240, 3x324.5, 1x412.5, 2x3x370
BB curls 3x20x60lbs
Notes: I got frustrated with the squats and just went to slap on some weight. I was pretty surprised how heavy I got, considering I start from pins at parallel.
Block pulls were a bit shit, but I was pulling from lower this time around than the last time. I really need to settle on a height and stick with it, because technique is clearly what’s killing me here. Some reps of the 370 flew up and felt incredibly light, and some reps I basically didn’t use my legs at all, and they felt relatively heavy. Same with the 412 - the first rep went up fast, I was stapled on the second rep, couldn’t budge it. Bit frustrating, but I got some good work in in the end.
I’m in two minds with my training, it feels like I’m not training as effectively as I could be, and that I’m leaving a lot of weight and progress on the table. I don’t want to program hop, but I do think I could be gaining strength and some more mass faster than I currently am, particularly as I would like nothing more than to train like a madman, but I’m on a program that calls for sub-max, steady and small progress.
It can be hard to hold yourself back when you know you can move forward quickly; however, it is necessary. 5/3/1 is slow and boring as hell but it has a solid and trustworthy weight progression. Hang in there and keep chipping away at those rep records.
[quote]Loftearmen wrote:
It can be hard to hold yourself back when you know you can move forward quickly; however, it is necessary. 5/3/1 is slow and boring as hell but it has a solid and trustworthy weight progression. Hang in there and keep chipping away at those rep records. [/quote]
Thanks Lofty! I trust your experience and will keep at it as you suggest. I feel like one of those little puppies on a lead though at the moment, impatiently straining to get ahead all the time!
29th May 2015
5/3/1 Push press
I spoke with Alpha in his log, and he kindly gave me some advice, which I took (or have tried to - any misjudgements are my own) as below:
3’s week - 3x91, 3x104, 10x117
Accessory work 5 sets, adding weight each round:
BB row: 8x105, 8x126.5, 8x148.5, 8x170.5, 8x192.5
High incline bench: 8x92, 8x103, 8x109, 8x114, 8x124
Weighted rope chins: 8xbw, 8x+5.5, 8x+8.25, 8x+11, 8x13.75
Weighted dips: 8xbw, 8x+5.5, 8x+8.25, 8x+11, 8x13.75
Kneeling rollouts (16.5lbs wheel): 8,8,8,8,8
Light 1 mile run
This was much harder than the usual 5/3/1 training I do, and it felt good for that. I feel that this going to be good for me to make progress over the next couple of months. I don’t know if it matters massively that I didn’t do FSL, I feel that I got more, and higher quality, work in by doing this. Time will tell.
1st June 2015
5/3/1 Bench
1s week - 5x126.5, 3x140, 5x157
Giant set:
BB Row: 8x104.5, 8x126.5, 8x148.5, 8x170.5, 8x195.5
BB low incline bench - 8x110, 8x115.5, 8x121, 8x126.5, 8x132
Weighted rope chin - 8x+5.5, 8x+8.25, 8x+11, 8x+13.75, 8x+16.5
Weighted dips - 8x+5.5, 8x+8.25, 8x+11, 8x+13.75, 8x+16.5
BW plank - 1 min, 1 min, 1 min, 1 min, 1min
Light run 2 miles with some burpees and up downs thrown in. I’ve fucked up this cycle, as I’ve not put on any weight in the 2 weeks I’ve been going so far. Eating to be at least up 1lb by the end of the week. Enjoying this way of training - no standing around.
2nd June 2015
Conditioning
1 mile jog with burpees, bunny hops, pressups and up downs thrown in here and there
3x5 straight legged (landing) box jumps
3x20 knuckle pushups
10x up-down-up +40m sprint - working on speed off the line
1x100m 100lb SB bearhug carry
3x:
2xSB clean + push out
2xSB clean and 180 degree suplex
4x:
SB floor press
SB Getup
Run 300m
2xSB floor press
2xsb getup
Run 300m
5x:
SB floor press
5xSB crunches
Run 300m
150m SB Bearhug carry
150m SB left shoulder
150m SB right shoulder
300m SB across shoulders
1 mile jog
Fairly gentle conditioning session today, focused a bit more on performance than absolute conditioning. Felt good.
3rd June 2015
Tonight’s workout is lower body strength/hypertrophy. Intended training:
Squats 5/3/1
1’s week - 5x181.5, 3x205, 10x231 - last cycle I got 5 reps here, then hit 253x1, then failed 275x1. Given that last week I squatted 335 for a single, that’s at least a 60lb improvement, so there’s obviously been some technique/focus improvement in the last 9 weeks or so to explain that. Still, finding my log for the last few cycles and seeing the progress like that is quite cool. I might hit a heavy-ish single today if I feel like it, but probably not.
I’m doing my squats from pins, set just below parallel. Since I’m not trying to be a powerlifter here, I’d like to improve my range of motion with the squat, so I’m going to drop the load on the accessory set a bit, and focus on going right to the bottom.
Giant Set
Back squat - 104.5, 8x126.5, 8x148.5, 8x170.5, 8x192.5,
Block pulls (above the knee) - 3x220, 3x275, 3x330, 3x385, 3x440
BB curls - 8x44lbs, 8x50lbs, 8x60lbs, 8x70lbs, 8x80lbs
Ab roller - 8,8,8,8,8
Notes - This was really humbling. And I realise why I need to eat more. Today has been another significant day for me. I’ve calorie counted for the first time in my life, and I’m shocked at how little I’ve eaten. I am somewhere around 2600 for the day, with 145g of protein from all sources. I’ll probably have a slice of toast with butter, peanut butter, and jam before bed, which will put me up around 3000 calories for the day. This is certainly more than I usually eat. I’m going to try to hit around 3000 calories per day for a few weeks and see what it does for my weight.
I was literally fried by today’s workout - the squats down until my arse touched my heels were brutal. I very nearly failed the last set, an I was making a hell of a noise grunting those reps out - only shame and anger at finding that so difficult got me through. But it was eye opening and I’m starting to see how I need to be training to get to where I want to be.
5th June 2015
5/3/1 Push press
5x95lbs, 3x110lbs, 9x125lbs
Giant set:
BB row - 8x104.5, 8x137.5, 8x159.5, 8x181.5, 8x203.5
High incline bench - 8x70lbs, 8x81lbs, 8x92lbs, 8x103lbs, 8x125lbs
Weighted rope chins - 8x+7.5, 8x+10.25, 8x+13, 8x+15.75, 8x+21
Weighted dips - 8x+7.5, 8x+10.25, 8x+13, 8x+15.75, 8x+21
Nice lifting! I’ll bet that giant set was brutal 
[quote]Loftearmen wrote:
Nice lifting! I’ll bet that giant set was brutal :)[/quote]
Thanks mate. Ye, it was, but I think I can push a little bit harder next time. I’m really enjoying training like this. The lack of rest between exercises, and the fact that I’m only resting long enough between sets to change the weights on everything, means that I’m having to stay really focused for the entire time, which is great because I’m definitely making more progress as a result - I can already see visible changes in my upper body. Not sure I have the ideal lower giant set down yet, but I’ll get there in time.
I’ve also backed off the conditioning a lot. and I’m planning to keep it that way for the next few weeks, before starting to get back to it. I just really want to focus on nailing some strength and size at the moment, to get the ball rolling in the right direction. When that goal is being met, I’ll look at slowly adding some other stuff back in. Not sure if I should be adding a fourth day of weight training in, maybe another lower day with some front squats etc, but I’ve been doing the 3 day 5/3/1, and I don’t want to basterdize it too much more than I already have done, given my inexperience.
The beauty of 531 is that you can personalize it so much. Here’s a good 4 day split you could run:
Day 1: bench press (531)
Accessories
Day 2: powerclean (531)
Deadlift (531)
Accessories
Day 3: Overhead press (531)
Accessories
Day 4: Snatch (531)
Squat (531)
Accessories
[quote]Loftearmen wrote:
The beauty of 531 is that you can personalize it so much. Here’s a good 4 day split you could run:
Day 1: bench press (531)
Accessories
Day 2: powerclean (531)
Deadlift (531)
Accessories
Day 3: Overhead press (531)
Accessories
Day 4: Snatch (531)
Squat (531)
Accessories [/quote]
Thanks Lofty, that actually looks like just the ticket. It helps me out on the lower body days when I’m struggling a bit for direction.
I’m thinking I’d probably do:
Day 1: bench press (531)
Giant set: BB row, low incline bench, weighted rope chin, dip (5 sets of 8 adding weight each time)
Day 2: powerclean (531)
Block pulls (531)
Giant set: Front squat, neck work, rollouts (5x8 adding weight)
Day 3: Overhead press (531)
Giant set: BB row, high incline bench, weighted rope chins, dips (5 sets of 8 adding weight each time)
Day 4: Snatch (531)
Squat (531)
Giant set: Back squat (as deep as possible), block pulls, neck work, rollouts (5x8 adding weight)
Possibly doing blockpulls on the squat day is stupid, I’m not sure if it is asking for trouble.
I probably wouldn’t go that course. After Snatches and Squats you are likely to be pretty wiped. For the giant set I would do something like front squats, zercher squats, zercher walking lunges, hanging leg raises.
[quote]Loftearmen wrote:
I probably wouldn’t go that course. After Snatches and Squats you are likely to be pretty wiped. For the giant set I would do something like front squats, zercher squats, zercher walking lunges, hanging leg raises. [/quote]
That sounds barbaric. I’ll do that. Thanks very much for the guidance mate, I really do appreciate it.
Edit:Looking at what you suggest, I’ll probably do that for both lower days, unless you think that is a terrible idea!
Barbaric is definitely one way to describe it lol. You could do it on both days but you probably don’t want to do that many zerchers. I don’t know about you but my biceps get extremely sore from holding the bar in the crook of my arms.
Thanks mate. I’ll leave my mid week one as is then, and start with just the one as you suggest! Thanks again for all the help.
Yea, no problem brother.
8th June 2015
5/3/1 Bench
5’s week 5x115.5, 5x132, 9x150 - I got 8 reps the last time I did this cycle, but they were nothing like as good as these. Seems a strange thing to say, but today I got 8 really quality, controlled confident reps, and a solid but slightly more nervous 9th, whereas last time I was stopping higher, and not in anything like as much control.
Giant Set:
BB row: 8x104.5, 8x148.5, 8x170.5, 8x192.5, 8x203.5
Low Incline Bench: 8x115.5, 8x121, 8x126.5, 8x132, 8x137.5
Weighted rope pullup: 8x+7.5, 8x+10.5, 8x+13.5, 8x+16.5, 8x+21.5
Weighted dips: 8x+7.5, 8x+10.5, 8x+13.5, 8x+16.5, 8x+21.5