T Nation

5/3/1 FB inspired log - Road to Raw Dutch Championships


I’m a 28 year old lifter from the Netherlands. In december the Dutch Raw Championships will take place. I am going to compete in the -83 kilo class.

Currently i only train beltless. Got tired of all the belt stuff and i really feel beltless training makes me stronger.

The guidelines i am using for my training are taken from 5/3/1 and adapted to my own preferences. I’m experimenting with overhead work since a while and less bench. Only one flat bench training a week, nowhere near max. I feel like my shoulders are the bottleneck and that’s reflected in the oh weights. One time i did a same experiment for about 6 weeks and hit my highest bench number ever, stupidly i neglected the shoulders again after that.

I’m running 2-3 cycles in a row and after that i deload and do a (mock) meet. Kinda like the cube method.

Well thats about it, i guess. I’m going to post my trains now.

Oh yeah, my best alltime 1rm’s in training are:

  • 215 kilo belt only squat @ 90 kilo bw
  • 250 kilo belt only deadlift @ 92 kilo bw
  • 140 kilo paused bench @ 90 kilo bw

My best raw meet ever was:
205 + 130 + 227,5 @ about 87,5 kilo bw (lonnngg time ago)

Training from last monday:

6x2 one legged for distance

[B]Bottom paused squats[/B]
3x5 135
3x2 135

[B]Wide grip oh bb press[/B]
3x5 52,5
3x2 52,5

[B]5cm snatch grip box pulls[/B]
3x8 115

[B]Farmer walks - new pickup per 12 meter[/B]

  • 3x60m 77kilo


  • 3x 30 secs planks
  • 3 sets side raises
  • 3 sets db flies
  • 60 reps band triceps pushdowns
  • foam rollen + stretchen + deadhangs

Training today:
[B]BB Snatch paused under knees[/B]

[B]Deadlift - 3’s day[/B]
warming up
3x 155
3x 180
5x 200

conclusie: lol. had one rep left. beltless this is even a pr.

[B]Presses + pulls[/B]
6x 100 paused bench press superset 6xBW + 20kilo smalle grip pullups
2x3 110 paused bench press superset 6xBW + 20kilo smalle grip pullups
2x10 32 high incline db press superset 2x12 BW hammergrip pullups

conclusie: bench strength holds up fine. every set 2-3 reps left. technique is suffering a bit… but that isnt really a problem at the moment.

[B]Bear hug walks[/B]
3x for distance


  • partial standing ab wheel rollouts
  • 3x30 rear delt flies
  • 3x12 cable flies
  • 3x10 neck extensions
  • deadhangs and stretches

5x2 weighted for distance over benches

[B]Squats - 3’s day[/B]
warming up
3x 130 kilo
3x 150 kilo
5x 165 kilo

conclusie: experimenting with a higher bar placement. i still have to get used to it, but it does feel like the bar travels a better path than before.

[B]Wide grip strict oh press[/B]
warming up
3x 50 kilo
3x 57,5 kilo
3x 65 kilo
3x 65 (regular grip)

[B]Farmer walks[/B]
warming up
3x1 12 meters 112 kilo

[B]Deficit deadlifts[/B]
5x3 135


  • 5x10 hanging leg raises
  • 2x10 leg curls
  • 3 sets head harness neck raises
  • foam rollen