Why Not? - 5/3/1

Training Training Logs
121

[quote]MightyMouse17 wrote:
I wish my squat was on par with my deadlift like yours. And props on the one arm shoulder press. I like doing those after my 531 press.[/quote]

Thanks, it hasn’t always been that way. I think my deadlift will start to run away from my squats. I changed up my pre-deadlift set up and I feel a lot more tighter and just stronger off the floor.

I love doing the 1 arm shoulder press, always been a favorite assistance lift. It was nice to change up most of the assistance work. Did you switch your deadlift and squat days around so your back wasn’t worn out come squat day?

Cycle 2
5’s Week
9/25/2012

Squat 255x5 295x5 335x5 375x5
Leg Press 3x15
Leg Curls 3x10
Back Extensions 3x12
Abs
Stretch

122

Cycle 2
5’s Week
9/26/2012

Shoulder Press 115x5 135x5 155x12
DB Bench 75’sx10 100’sx10 120’sx10
Pulls Ups 5x6-8
Std. DB Shrugs SS Face Pulls 3x20/15
Narrow Bench 3x10
DB Incline Curls 3x10

123

Cycle 2
5’s Week
9/27/2012

Deadlift 275x5 315x5 365x5 405x6
Squat 315x10 330x10 340x9
Back Raises 3x15
Leg Raises 3x15

124

Cycle 2
5-3-1 Week
10/1/2012

Bench 245x5 275x3 310x7 335x1
1 Arm DB Shoulder Press 3x15/15/12
Bent Over Rows 5x10
Shrugs SS Facepulls 3x15
Std. DB Curls SS Rope pushdowns 3x12/15

125

Cycle 2
5-3-1 Week
10/4/2012

Shoulder Press 135x5 155x3 170x7 195x1 200x1
DB Bench 75’sx10 100’sx10 125’sx6
Pull Ups 5x10
Std. Shrugs SS Facepulls 3x15
Pushdowns SS DB Curl Variations 3x12-15/12

126

Cycle 2
5-3-1 Week
10/5/2012

Deadlift 310x5 355x3 395x1 430x4
Squat 315x10 350x10
Back Raises 3x15,12,12
Abs

127

Cycle 3
3’s Week
10/8/2012

Bench 230x3 265x3 295x12 330x1 345x3 315x7
1 Arm DB Shoulder Press 3x10
Bent Over Rows 4x10
Shrugs SS Face Pulls 3x15
DB Curls SS Rope Pushdowns 3x10

128

Cycle 3
3’s Week
10/9/2012

Squat 285x3 325x3 365x8 405x5(PR) 405x3
Leg Press 3x10 4x10-Drop Sets
Leg Curls 3x10
Back Extensions 3x15,12,12
Leg Raises 3x10 w/ Crunches

129

Cycle 3
3’s Week
10/10/2012

Shoulder Press 130x3 150x3 165x3 185x5
DB Bench 75’sx10 100’sx10 115’sx12
Shrugs 3x12
Rope Pushdowns SS Cable Curls 2x10

130

Cycle 3
5’s Week
10/15/2012

Bench 225x5 260x5 290x5 325x8 225x18
1 Arm DB Shoulder Press 2x10
Bent Over Rows 5x10
DB Shrugs SS Face Pulls 3x12
DB Inc Curls SS Pushdowns 3x10

131

Cycle 3
5’s Week
10/16/2012

Squat 265x5 305x5 345x5 375x3 405x5
Leg Press 3x15
SSB Good Mornings 3x10
Back Raises 3x12-15
Abs

132

Cycle 3
5’s Week
10/18/2012

Bench 240x5 280x6 315x10
Shoulder Press 115x5 140x5 155x5
DB Bench 55’sx10 75’sx10 100’sx20
Pullups 5x6-10
Shrugs SS Face Pulls 3x20/12
Arms

Just felt like going for 10 reps on 315, a success, and then did my prescribed sets on shoulder press.

133

Cycle 3
5’s Week
10/19/2012

Deadlift 275x5 320x5 360x5 just hit the prescribed reps for today
Not Doing Jack Shit x leaving the gym

134

Cycle 3
5-3-1 Week
10/22/2012

Bench Press 250x5 280x3 315x1 345x1 370x1 385x1(PR) 400xfuck
Shoulder Press 2x15
Bent Over Rows 4x10
Std. Shrugs SS Face Pulls 3x15/12
Buddy Curls 3x10 to 1
Rope Pushdowns and Rope Overhead Ext. 3x10-15

135

Cycle 3
5-3-1 Week
10/23/2012

Squat 305x5 345x3 385x1 425x1 445x1 365x10
Back Extensions w/ band 3x12
Leg Raises 3x15

136

Cycle 3
5-3-1 Week
10/25/2012

Shoulder Press 140x5 155x3 175x1 205x1
DB Bench 80’sx10 105’sx18
Pulldowns 3x15
Shrugs 3x12
Hammer Curls SS Decline DB Ext. 3x12

137

Cycle 3
5-3-1 Week
10/26/2012

Deadlift 315x5 365x3 405x1 455x2
Squat 225x5 275x5 315x5 350x5 380x10(PR)
Back Raises 2x15

138

Cycle 4
3’s Week
11/5/2012

Bench Press 250x3 290x3 325x9 360x3
Std. DB Shoulder Press 60’sx10 75’sx10 70’sx10
Bent Over Rows 4x10
DB Shrugs 3x20,15,15
Biceps
Triceps

139

How are you deciding how much weight/reps to do with your extra sets? Are you going all out or leaving a few in the tank? Anyway, very nice lifts!

140

[quote]MightyMouse17 wrote:
How are you deciding how much weight/reps to do with your extra sets? Are you going all out or leaving a few in the tank? Anyway, very nice lifts![/quote]

Thanks.

I kind of just go on feel and will pick a weight and go for either 1-3(maybe 4) reps. For the first few weeks I followed Ben Seath’s singles strategy, just using 95% of actual max for 3 sets of 1. For both my last ‘work’ set and my heavier set I go all out and maybe leave a rep in the tank. I could probably benefit from leaving 1-2 in the tank so I have more in me for my 1-3 rep work.