interesting that’s not what I would do 'cause I always feel like crap the 1st week back off a deload. I just do the regular reps and no extra to get back into the groove.
[quote]soldog wrote:
interesting that’s not what I would do 'cause I always feel like crap the 1st week back off a deload. I just do the regular reps and no extra to get back into the groove.[/quote]
I am giving it a try as I was seeing a big drop in reps from 3x3 to 5/3/1 week.
Jim, himself, has said you can tweak the 4 week cycle a couple of different ways:
A) 1st week - 3x3 (if you feel good, go for >3 on the third set)
2nd week - 3x5 (just get the prescribed reps)
3rd - deload 3x5
4th week - 5/3/1 (if you feel good, go for >1 on the third set)
-this is supposed to keep you fresh for the 5/3/1 week.
or
B) 1st week - 3x5
2nd - 3x3
3rd - deload
4th - 5/3/1
Jim stated on his Q&A on elitefts.com that Jim Laird was using option B with much success:
http://asp.elitefts.com/qa/default.asp?qid=94161&tid=
Just something to consider.
[quote]NewWorldMan wrote:
[quote]soldog wrote:
interesting that’s not what I would do 'cause I always feel like crap the 1st week back off a deload. I just do the regular reps and no extra to get back into the groove.[/quote]
I am giving it a try as I was seeing a big drop in reps from 3x3 to 5/3/1 week.
Jim, himself, has said you can tweak the 4 week cycle a couple of different ways:
A) 1st week - 3x3 (if you feel good, go for >3 on the third set)
2nd week - 3x5 (just get the prescribed reps)
3rd - deload 3x5
4th week - 5/3/1 (if you feel good, go for >1 on the third set)
-this is supposed to keep you fresh for the 5/3/1 week.
or
B) 1st week - 3x5
2nd - 3x3
3rd - deload
4th - 5/3/1
Jim stated on his Q&A on elitefts.com that Jim Laird was using option B with much success:
http://asp.elitefts.com/qa/default.asp?qid=94161&tid=
Just something to consider.
[/quote]
I haven’t been keeping up with the elitefts discussion, thanks for pointing it out.
(and I wasn’t intending to poke at you, if it came across that way)
[quote]soldog wrote:
[quote]NewWorldMan wrote:
[quote]soldog wrote:
interesting that’s not what I would do 'cause I always feel like crap the 1st week back off a deload. I just do the regular reps and no extra to get back into the groove.[/quote]
I am giving it a try as I was seeing a big drop in reps from 3x3 to 5/3/1 week.
Jim, himself, has said you can tweak the 4 week cycle a couple of different ways:
A) 1st week - 3x3 (if you feel good, go for >3 on the third set)
2nd week - 3x5 (just get the prescribed reps)
3rd - deload 3x5
4th week - 5/3/1 (if you feel good, go for >1 on the third set)
-this is supposed to keep you fresh for the 5/3/1 week.
or
B) 1st week - 3x5
2nd - 3x3
3rd - deload
4th - 5/3/1
Jim stated on his Q&A on elitefts.com that Jim Laird was using option B with much success:
http://asp.elitefts.com/qa/default.asp?qid=94161&tid=
Just something to consider.
[/quote]
I haven’t been keeping up with the elitefts discussion, thanks for pointing it out.
(and I wasn’t intending to poke at you, if it came across that way) [/quote]
It’s cool - I didn’t take it as a poke. I just wanted to explain what I am doing and why, since it’s a modification from the original program.
That’s the great thing about keeping logs and reading other’s logs - the ability to see how different methods are implemented (successful or not). Oh, and others’ logs are often very motivating for me!
Thanks for stopping by my log!
8th 5/3/1 cycle: deload squat/dl & bench
Thursday 1/21:
Lower Body deload:
standard warmups
Squat
135x5
175x5
220x5
245x5
Deadlift
205x5
245x5
285x5
SLDL
225x10
HyperExtension
10
Hanging Abs
3(7)
15:00 on treadmill:3.5mph@10–>15% incline
easy night- as it should be!
Saturday: 1/23=Bench deload
standard warmups
Bench:Close Grip
115x5
140x5
165x5
185x5
205x3
easy effort:focused on pause and drive
T-Bar Rows
135x8
160x6
170x7
DB Press: Low Incline
70x21
70x17
Face Pulls
3(85x15)
SuperSet:dips/drop set pushdowns
12@bw–>110x20–>90x10–>70x10 (different pulldown machine -misjudged the weight too low!)
Curls
Wanted to do ‘run the rack’. I did 50x5 and my left elbow said, “No!” so I did seated machine curls instead:
100x10–>80x4–>70x4
Nice log, i remembered reading you long on another board! Keep the good work in man!
1/25/10 8th 5/3/1 cycle: Press 5/3/1 Day
working out at home today…
warm up = some arm circles, pushups
Standing Press
122x5
137x3
152x4+1push press
Seated Arnold Press
4x10@38s*
Seated DB Power Clean
New exercise from Joe DeFranco: DeFrancosTraining.com - Seated DB "power cleans" - YouTube
2(10@18s)
2(10@13s)*
Pushups
3x15*
*did some conditioning work in between sets: 4 count box runs; 4 count; 4 count jumping jacks;mountain climbers.
1/26/10 8th 5/3/1 cycle: 5/3/1 Squat Day
First cycle after a reset to 330 for my 90% training max.
Warm up: 25x4 count jumping jacks (didn’t have jump rope w/me); leg swings;etc.
Squat
135x5
175x5
210x3
250x5
280x3
315x5 (matched a rep PR at this weight)
PullThroughs
5x12@112.5
Ab Pulldowns
4x20@160
I did 20 mountain climbers;18 lunges;8 jumping split squats in between the ab sets
Conditioning: Treadmill Tabata Intervals
.25 mile @ 8.8mph/2% incline
4:00 intervals (:20@7.5mph-12%/:10 rest - did the last 3 intervals @ 9% incline)
4:00 cooldown 3.3–>3.0mph@5%
Though I am enjoying the Wendler 5/3/1 program I am getting the itch to go back to a fullbody routine like 5x5 or even try Sheiko. I have had success with 8/9 week runs of 5x5 type programs before (hit PRs last Feb/March and Oct/Nov. prior), but pressing 3x week gets to my left shoulder and elbow at the 9 week mark.
8th 5/3/1 Cycle: 5/3/1 bench day Thursday 1/28/10
Bench -Medium close grip
95x5;115x5;135x3
170x5
190x3
215x7
DB Bench -low incline
95x10
95x8
90x8
Chins/pullups
wide,overhand: 2x7
parallel grip:7,5
Face Pulls
3x15@85 supersetted with:
machine flys - 15@145
pushdowns - 15@80
machine curls - 15@90>
1/30/10 8th Wendler Cycle: 5/3/1 Deadlift day
doing SLDL this cycle - probably going back to conventional style next cycle…
warm up = mobility work & 95x5 deadlift,5 hang clean shrug, 5 hang clean high pull
SLDL
135x5
225x4
285x3
335x6
Deadlifts
did some doubles @ 315 (5 or 6 sets - didn’t count)
Walking Lunges
3x10@40s - I like these - good leg work and great for conditioning!
Ab Pulldowns
4x20@165 (+5)
going back to conventional DL next cycle; going to try SLDL, walking lunges, and abs for assistance work (dropping the power cleans for now- left elbow doesn’t like them, and I NEED to stay healthy!)
Kinda been out of the groove since the holidays - still hitting the gym and getting good numbers, but I’m not seeing the structure or discipline in my programming and execution - boredom?
Lots of good, consistent work going on here.
Are you bored with 5-3-1? You are 8 months in, there is no harm in taking the break from the program for a while. You might want to consider taking a month or two off and running something totally different and then see how you feel about the program again. It certainly wouldn’t hurt, and it may invigorate you.
9th Wendler 5/3/1 cycle: 2/2/10 3x5 Squat
foam roller and mobility work
Squat
135x5;170x5;205x3
225x5
255x5
290x8 PR
PullThroughs
5x12@115
Ab Pulldowns
5x15@165 supersetted with:
mountain climber;split squat jumps; lunges;mountain climber;split squat jumps
Tabata HIIT
on treadmill: 4:00 of 7.5mph@12%incline(:20 run/:10 rest)
4:00 cooldown walk :3.3mph@5%
Great workout: rep PR on the squat, jumped weight on the pull throughs, conditioning is getting better!
Son had a good workout as well: squat 5x5@275;5x5@175/170; hang cleans; abs and back extensions. He squatted 315x2 after 295x5 last Saturday.
Not long 'til he catches me…
Some nice squatting.
If you do the math, I think your 290x8 and your recent 315x5 are pretty close to equal. Somewhere around a 367 1RM. Either way, that’s some good lifting.
[quote]Oldman Powers wrote:
Some nice squatting.
If you do the math, I think your 290x8 and your recent 315x5 are pretty close to equal. Somewhere around a 367 1RM. Either way, that’s some good lifting.[/quote]
Thanks!
This was my 3x5 week. We’ll see what the 3x3 and 5/3/1 weeks produce…
I did get 350 last November. This is my first cycle after a reset - maybe this was a good time to reset!
Getting close enough to begin thinking about 405. Not sure how much work it will take to get there.
2/4/10 9th Wendler Cycle: 3x5 Bench Day
jump rope/stretch
Bench -Medium Grip- thumbs length from smooth
95x5;115x5;140x3
155x5
175x5
195x10
DB Press/Low Incline
95x10
90x8
85x8
time to cycle out of these, they are getting stale
Overhand Wide Grip Chins
7,6,6@bw
Machine Chest Press-neutral grip
Saw Dave Tate demo ‘Descending Cluster sets’; wanted to give 'em a try
235
4(5 reps/:10 rest)3 reps(:10 rest)1 rep
Neutral Grip Pullups
7,7
Push ups/squat thrust
1 squat thrust into 1 push up
" " " " 2 push ups
and so on. quit after the 7th set. oof!
Face Pulls
3x12@85
Pushdowns
15@80
Good workout, trying a few different things for conditioning and just as a plain change up.
Hit good reps on my main lift, got some good back work and intense chest/triceps sets!
Thursday 2/11/10 3x3 Bench Day
school closed= fitness center closed
I broke down an paid $10 for my son and I to hit a commercial gym.
Bench-Medium grip
45x5;95x5;135x3
165x3
185x3
210x3
225x7*
DB Bench - low incline
95x9
90x6
90x6
1 Arm DB Row
90x10 each
100x6 each
120x15(right);12(left)**
Overhand Chins
2x6@ bodyweight
Overhead Tricep Cable Ext.
took a while to find the correct weight( different gym/equipment)
3x12@80***
Underhand Pullups
2x6@ body weight
*the plates at the school are rubber coated. The 45s are 3.5/4lbs heavy. I decided I wanted to try a real 225 RM - though it was after my 3x3.
**the school gym only has 100s, so my son wanted to try the 120s. We did use wrist straps for the 120s. I am ashamed and proud that my son did 20@ 120 w/his right arm and I only managed 15. I was going to blame it on being gassed from all the pressing; but he had squated AND benched before he rowed!
***Started out spreading the rope, then finished up with the rope handled together.
other snow day work outs 2/6,8,& 9
Saturday = 20" snow = no gym
after hours of shoveling snow (conditioning?)
Snatch Grip Deadlift
worked up to 3x5@247 (moderate effort)
Bulgarian Split Squats
3x8 w/28s
Supine Hip Thrust
3x15 DeFrancosGym.com - Exercise Index: Supine Hip Thrust (feet & shoulders elevated) - YouTube
Ab Circuit
2 circuits of varied ab work
Monday = 3x3 Press Day
stationary bike to warm up/10 push ups/10 sit ups
Seated Shoulder Press - no back support
to tall to do standing presses in my basement
117x5
137x5
152x4
Hang Clean Pulls
152x3 too heavy
137x5 too heavy to really get a good pull
2(127x5)
Arnold Press
4x10@38s - this is the heaviest configuration I can get my DBs so Imade the exercise harder by doing the Arnold version
SuperSet:CloseGrip Push up/DB hammer Curl
3(15/10@33s)
Seated DB Clean/FrontRaise/LatRaise
2(12@13s/12@10s/12@10s)
another snow day - no gym - workout at home
Squat day is a challenge at home - I rig up a (somewhat safe) system that allows me to lift more than I can clean.
That being said, I don’t like squatting heavy at home. Plus my scheduled 3x3 day went up to 305 - only have 277 at home.
So, I decided to try Vince Gironda’s 8x8. 50% of max for 8x8 (:40 rest)
foam roller, mobility work to warm up
Squat
6x8@177, 1x4@177*
Alternating DB Lunge
3x8@33s
Romanian Deadlift
3x8@217
Ab Circuit
3 sets:lower, side, upper
did sets of 10-4count mountain climbers between ab sets for conditioning.
Finished with 25-4count jumping jacks.
*my left lower back was starting to cramp really bad, so I stopped. Not sure if it’s a result of too much snow shoveling or the fact that I had to step out of my make shift squat rack back and to the right. Oh well…
Pretty good workout for improvising at home. If you have too, you could probably substitute some extra reps at a lower weight to whatever your program goal number is.
2/13-14/10
…fitness closed again due to snow - had to go to a commercial gym 
I hate commercial gyms!
Two young dudes working their ‘guns’ - nothing but curl, after curl, after curl, then some triceps on the ‘smith’ machine. Another dude doing a bunch of ‘flys’ and cable crossovers. I’m glad I’m glad I’m not them!
Deadlift
warmed up by doing the following:
45x5 deadlift, 5x hang shrug, hang pull, hang clean
Power cleans:
135x3
155x3
180x3
High Pull (not very high):
205x3
deadlift:
255x3
295x3
335x3*
Walking DB Lunges
3x10 with 40s
SuperSet:Pullthroughs and Abs
Pullthroughs: 5x12@110**
Abs:3x12 crunch;2x12 hanging leg raise
**"chest dude actauly took my rope off the cable so he could do chest crossovers _ I had to be the nice guy and ask if I could finish my sets in between - I hate commercial gyms!
*did my my reps and stopped, will rep out next week.
SUNDAY: I did 3 sets of close grip push ups(15,18,17) and 3 sets of front raises (25x15,18,17) and 3 sets of side laterals for 50 reps total - I guess that’s my shoulder workout.Oh, I also ran some hill sprints in the cold and snow before I ‘lifted’ - 6(:15 uphill/:45–>1:00 recovery walking down hill) 21:00 total walking/running.
Sheiko Skills evaluation night
Maxes as of 11/21/09: Squat =345/350 Bench=255 Deadlift=405 300m run =:51.32
Moved from Wendler’s 5/3/1 to Sheiko 20 for 4 weeks.
Doing Sheiko 32. My ‘skills evaluation’ tonight went well…
Squat 345 went down and up easy (using 360 training max and this was 95%)
Bench 250x2 went easy (265 training max.)
Deadlift 405 (425 training max.)
Did some snatch pulls, power snatches, and snatch drops - up to 105 lbs.
Did some clean pulls and managed a 135 lb c&j.
Ran :56 300m (not bad for not training my run); :36 200m; :16.6 100m (sub max efforts so as to not get injured.)
I feel I am good for 15 more on the squat, 10 on the bench, not sure about the deadlift…