Well, finally decided to start a training log after joining the 5/3/1 train a few weeks ago. Here’s how it’s looking so far…
Estimated Maxes
OH Press - 200 (90% = 180)
Deads - 445 (400)
Bench - 255 (235)
Front Squat - 270 (245)
As I said, started a couple weeks ago and things have been going pretty decent. A quick rundown
Bench 5’s
1755 1905 2007 (felt like I had another in me buy shoulder was a little “loose”)
Inc DB - 8010 7510,10,8,8
T-Bar Rows - 3plates+2510 x 5sets (Alternate btwn Inc DB and T-Bar w/ about 60-75s rest)
Front Squat 5’s
1855 1955 21010
Hack Squats - 2pps+258 2pps10x 4 sets
Alt Rev BB lunge - 18512(each leg, so 24 total reps)x 3 sets
OH Press 5’s
1355 1455 1558
Dips - BW+50# backpack8,7,6,6 (I load up a backpack w/ plates; lighter weights than using a dipping belt but helps me stay upright and put more stress on the tri’s)
Chins (Neutral Grip) - BW*10,10,9,8,7
DB raises, OH Tri extensions, DB curls (do these in a circuit a few times to get some extra beach work in)
Deadlift 5’s
3005 3205 3408
Snatch grip DL (deficit) - 24510,10 22510,10,10
Walking DB Lunge - 75# DBs8 (each leg, so 16 total) x 4 sets
Bench 3’s
1903 2003 210*6
Inc DB - 809,8,7,6
T-Bars - 3plates+3510,8,8,8
Swiss Ball Press - 6514,12,10
Kroc Rows - 10015,14,13
Front Squat 3’s
1953 2103 2208
Hacks - 2pps+2510 2pps10 x3 sets
Rev BB Lunge - 18512,12,13
Push Press 3’s
1453 1553 165*7
Dips - 50#backpack 8,8,7,7,6
Chins (neutral) - BW12,10,10,9,9
Beach muscles circuit - Tris, Bis, Shoulder raises
Deads 3’s
3203 3403 3606
Snatch Grip DL (deficit) - 24510 x 5 sets
Bench 531
1755 2003 2254
Inc DB - 809,7,7,6,6
T-Bars - 3plates+35*10 x5sets
Swiss ball press - 6514,13,12
Kroc rows - 10015,15,15
Front Squat 531
1855 2103 2355
Rev BB Lunges - 18512 x5 sets
*Had to get out of there for my softball game
7/15/09
Conditioning - 40 min total w/ various intervals
Lots of band traction/prehab stuff for my shoulders
Lax ball
** I didn’t post any of my old conditioning work from the past couple weeks but I’ve been getting a fair amount in with various forms (treadmill/machine intervals, sand dune sprints – these are brutal!, complexes, etc.). I’ll start posting these on a regular basis as well as I go along.
…Push Press tonight!..
Kind of a shitty workout last night to be honest. I got my reps but not nearly the performance I wanted… just one of “those days” where you’re mentally in the game but your body does not seem to want to listen. I’m just going to have to kill my overhead presses next week to make up for it…
Push press 531
1355 1553 175*3 **I wanted at least 4 or 5 on these but didn’t have any more in me. It was weird, though. Felt like my upper body could’ve handled more but my supporting/core muscles wanted nothing to do w/ any more reps… Guess I need to get used to handling heavier (for me) loads overhead still since most of my previous overhead work was higher rep stuff.
Dips - 55# backpack8,7,7,6,6
Chins (neutral) - BW12,10,10,10,9
Good luck on 5/3/1, im just starting the program myself.
[quote]BlackLabel wrote:
Good luck on 5/3/1, im just starting the program myself.[/quote]
Thanks man. You like it so far? I’ll be checking back in with your log to see some updates. Good luck with the program
[quote]jonnyblaze wrote:
BlackLabel wrote:
Good luck on 5/3/1, im just starting the program myself.
Thanks man. You like it so far? I’ll be checking back in with your log to see some updates. Good luck with the program[/quote]
It’s a fun program, and I think it will do wonder’s for my squat and dead. But it doesnt seem like itll be doing much for my bench.
BlackLabel: Why not on Bench? I’ve heard lots of people making good progress on 5/3/1 Bench. Either way, good luck w/ bringing up the squat and deads
Training: Overall, pretty good day today. Had pretty good speed on the deads and really only hitched on the last one, which was due in part to the hex plates sliding around on me (stupid commercial gyms)
Deads 531
3405 3603 3805
Snatch grip DL (deficit) - 24510 x5 sets
Walking DB lunge - 80*8,8,6 each leg (was going to do 8 on the last set too but tweaked something in my ham/glute tie-in so I stopped. Got some stretching in and it feels pretty decent now. NBD)
Past Couple workouts…
7/18 Conditioning, etc.
Band Work, Shoulder traction, lax ball
Jump Rope - 10 min
Cardio - 20 min various intervals
7/19 Bench Deload Week
955 1155 1355
DB Incline - 8010,9,8,7,7
T-Bars - 4plates*10,10,10,10,9
Ball DB press - 7011,10,10,8
Kroc Rows - 10512,12,12,12
Conditioning - AirDyne Bike intervals - 15s sprint/45s light x 20min
Then hit the heavy bag for a bit - 2 min rounds/30s rest x10
7/20 Squat Deload
Front Squat - 1155 1355 155*5
Hack Squats - 2pps*10 x10 sets (not super heavy but did some GVT-style on a little different leg movement to shake things up during my deload week. plus with strict 60s rest periods, I got a pretty good conditioning effect in as well)
Seated Calves - several sets w/ varying loads to get the feel, then 1pps*AMAP (DC style). I had never trained my calves DC style before and I can already tell they’re going to be hurting tomorrow. I really liked (if that’s the right term??)the long stretch at the bottom. It doesn’t feel that hard at first but it’s seriously like a single 5-10min set w/ constant tension.
Conditioning - Rowing machine 45s all out (try to keep it under 1:30/500 pace on all intervals)/75s light x10
7/21 OH Press Deload
Push Press - 755 955 115*5
Seated DB Press - 50*10x10 sets (after yesterday’s leg session, I was inspired to do some more GVT style just to get some volume in)
Dips - BW100 total reps
Chins - BW75 total reps
Beach Circuit - Bi’s, Tri’s, DB Side Raises x 4 circuits
** Overall, pretty good session today – plenty of volume but nothing too taxing in terms of intensity… I wasn’t supposed to lift until tomorrow but I’m going to be on the road for work tomorrow and don’t know the situation. I’ll probably get some conditioning in while on the road but who knows about the gym situation.
Couple conditioning sessions to report from the road
45 min cardio
40 min various intervals
Nothing special. Deads tomorrow. Really can’t wait to get back to start wave 2 this weekend…
Deadlift Deload
Deads - 1855 2255 2755
Power Cleans - 1755x10sets
Conditioning - 20 min rowing intervals (1 min work/1 min light)
Heavy bag rounds (2 min work/30s rest x 10 rounds)
Bench 5’s (starting wave 2)
1805 1905 205*7 (same reps +5 pounds so I’m happy)
Inc BB - 15512,10,8,8 (haven’t done these in forever and figure I can progress nicely from here)
Kroc Rows - 10515,15,12,12
Inc DB - 809,7,6,6
T-Bars - 3plates+3510,10,10,10
Tri Pressdowns - Stack*15,15,15,20
Seated Cable Rows (wide grip) - 10#*15,15,15,15
**Overall good session today. Nice to get back into it after my deload week. May do some conditioning later tonight if I’m feeling it.
Squat 5’s
Front Squat - 1905 2055 21510 (same reps as last wave +10 pounds so feeling pretty good)
Hack Squats - 2pps+2510,8,8,8
BB Step-ups - 13512(each leg, so 24 total), 12,12,12
Standing Calves Machine - stackAMAP x 3 sets
Conditioning - 20 min rower intervals(1min hard/1 min light)
20 min air dyne bike intervals (1 min hard/1 min light)
** Felt really good today. Must’ve been the birthday cake I allowed myself to have last night 
OH Press 5’s
Push Press - 1405 1505 160*8 (again got the same reps +5 pounds; tried for 9 but just couldn’t lock it out w/ good form so didn’t count it)
Dips - BW+6050 reps total
Chins (neutral grip) - BW+2550 reps total
DB Side Raises - 25*10-12
OH Cable Triceps - 8#8-10
DB Hammers - 508-10ea
X 4 times through circuit
Deadlift 5’s
Deads - 3155 3305 350*9 (+1 rep; +10 pounds)
Snatch-grip DL (deficit) - 225*10 x5 sets (worked on speed and form; sets 3&4 felt about as good as I ever have on these; definitely need to up the weight going forward now though)
GHR - BW*8-10 x4 sets
Seated Calves - 1pps*AMAP x 3 sets – sort of ripping off the DC style I guess in holding the peak contraction, slow negatives, and holding the stretch at the bottom. DC guys, if any of you see this, don’t rip my head off for bastardizing the program and then eat the rest of my body after your fasted morning cardio
**Another pretty decent session considering work has sucked all week with really long hours, which means very little sleep. Also had some personal stresses the past couple days and didn’t get a chance to make the gym… Felt good to get back into it and makes me realize again why I bother with this whole game.
Conditioning
Sand Dune Sprints x 16 total (about 30s up/60-90s down)
**I love these in a masochistic, “I’m ready to puke” sort of way. I’m fried right now
Bench 3’s
1953 2053 215*6 (same reps +5 pounds; tried for 7 but couldn’t lock it out myself)
Incline DB - 8010,8,8,7,7
T-Bars - 4plates10,9,9,9,9
Incline BB - 15510,10,10
Kroc Rows - 10512,10,18
**Really wanted the 7th rep with 215 but I mentally went into it thinking about 6 so at the bottom of #7 I lost focus and couldn’t finish the rep. O well, still a PR. Kroc Rows felt pretty good so I decided to cut the second set short and rep out pretty hard on the last set. I’m pretty sure that’s a PR too and felt wonderfully nauseous for the next half hour or so… Funny I saw that thread the other day about puking and I realized that I never have from a workout. I feel like puking all the time but I never actually have.