[quote]johndylan15 wrote:
I have been on 5/3/1 for about the past 8 months… Although I made many many changes to the regular layed out plan. I made it better fit me. As far as you set up, if it works for you then do it. I would get bored with 5 sets of 10-15, but that is also just me and like I said if it works… Do it.
You just have to play with it and see what is going to work best for you[/quote]
Yeah, i am also not exactly sure how sets and rep schemes work for me yet as im still a relative beginner, so I’m just taking Jim’s advice on that. Also as Jim mentioned, i might change the assistance exercises every couple cycles or so
Yeah its just something you have to play with. I stall fairly quickly so I tend to change up rep schemes every couple of weeks… just always making sure I beat the week before numbers.
Stick with 5/3/1 cause like Jim says… It just works!
Today i went in to test my max squat but did not have a good day at all. Everything felt heavy, and i worked up to 175x4 on back squat but for some reason my lower back started to hurt, something i’ve never experience before during squats. As i type this now it’s feeling a bit sore which is weird for me but i don’t think i could have really done anything to it. Also during the workout i felt like i was going to pass out, so i left once that happened
I tested deadlift and i could only do 225x1. Its unfortunate as it seems my deadlift has slipped 10-20lbs. Also my squat is around 225 i believe, so that is down 10lbs as well. Im looking to make good gains on 5/3/1. I know it is about slow progression though.
Squat
barx10 95x8
135x5 155x5 175x6 This felt really heavy to me for some reason, I am thinking that a lot of squatting for me right now is mental. I’ve have a couple bad squat sessions in a row and haven’t been able to move up in weight since i got back squatting after an injury healed. To overcome this i think i just need to be confident and go for it, and gradually as the weight increases week after week confidence will rise and i’ll be back into a good attitude. Also, i’m thinking about switching squat and deadlift days, to put squats sooner to the beginning of the week, although I’m not sure if that will make a difference, i think it may be worth a try.
Lunges
only did 2 sets of with 20lb DBs, and i was having glute pain, so i stopped then. Later when i got home i foamed roll my glutes like crazy and i dont feel any discomfort at all now (knocks on wood)
leg curl
Just did a 45 for 4 sets of 8, focused on a squeeze.
I’m not sure these are the assistance exercise i would like to use for my squat day, but i figure i will make adjustments as i move along in the program.
MP warmed up then hit
75x3 85x3 95x8! I was very happy about this, definitely a PR
Dips
5 sets of 10 BW
Pullups, did 40 or so total reps
Deadlift day, wasn’t able to deadlift, my groin was feeling tight, i guess didn’t warm up enough but i stopped right there. It feels fine now though and felt fine after in the gym even, but i didn’t want to push it. Kinda annoyed about this though but w/e nothing to get worked up about. Just did some hyperextensions and abs and left
MP warmed up then hit
75x3 85x3 95x8! I was very happy about this, definitely a PR
Dips
5 sets of 10 BW
Pullups, did 40 or so total reps
Deadlift day, wasn’t able to deadlift, my groin was feeling tight, i guess didn’t warm up enough but i stopped right there. It feels fine now though and felt fine after in the gym even, but i didn’t want to push it. Kinda annoyed about this though but w/e nothing to get worked up about. Just did some hyperextensions and abs and left
Deadlift
135x5 135x5 Hip flexor was feeling tight but with a lot of stretching it got better and subsided before my top set
155x5 175x3 195x6 I was happy about this, i felt like i really dug down and got every rep. Also for some reason my DL form just seemed a bit off today, still had good deads though.
barx8 95x6 135x5
140x5 155x3 175x5.5 I say a half because i went for 6 but had a little help getting past a sticking point
Flat DB bench
40x10
45x8
45x6 Went light on these
BB rows
95x8
135x2x8
Today my chest is more sore than its ever been. There’s a lot of soreness by the outsides of the pecs and pec-delt tie in which is what i usually get but now there is also a lot of soreness by the inner pecs by the sternum, so much so it hurts a bit to initially stand straight and with good posture.
Never recorded my squat workout from last week so here it is
Squat
warm-up cant remember
155x5 175x3 195x2
leg extensions
lying leg curls
Anyway i missed 2 days (deadlift, MP) of this deload week because of some things i had to do. I plan to hit bench tmr and then squat sunday most likely.
Been pretty lazy as far as it comes to updating stuff so heres a recap,
Finished first week of second cycle and i had a slight miscalculation on deadlift, bench and squat numbers, where they were 10-15lbs more than what they were supposed to be, which was due to me just being carless. Anyways heres what happened
MP
warm-up
85x5 90x5 95x6
Deadlift
warm-up
170x5 180x5 190x3 Groin was hurting, need to make sure to foam roll before squat and deadlift sessions.
Bench Press
155x5 165x5 175x4.5, a spot helped me a tiny bit during the middle of the lift
Squat
170x5 180x5 190x6 This was good for me, for a month or so i’ve been in a “squat rut” where i’ve been stuck around 185 for about 6 or so and I think a lot of it is mental, so i think doing this especially when it was heavier than i was supposed to do, will help me get my confidence up.
Deadlifts
warm-up
170x3
185x3
195x8 Happy about this
Bench Press This day was a bit of an off day
150x3
160x3
170x4
Squat
170x3
185x3
195x4
Did MP day of week 3 yesterday,
85x5
95x3
105x3
Supersetted pull ups and dips for 3 sets each in total
Today for some reason my middle-lower back, what i think is the erectors, is hurting, just got out of bed and it kinda spasmed i guess, not sure what it is from, but i think it may be a combination of sitting in the shitty desks at school, which have been seeming to make my back hurt or uncomfortable, and possibly bad form on the MP, although i didn’t feel any back discomfort during or after the workout. It feels pretty bad, but I dont think it could be a pull or something, so I’m hoping its better by tomorrow for deadlift day.
Completed the week 3 of 5/3/1 excpet for the squat day, which i had to skip for various reasons. i seem to be feeling a bit better, although weight is still down I am getting some motivation back. Currently on deload of 5/3/1