5/3/1 Training Log

Yeah I get what your saying. Ive been using the 5 3 1 pro app and its been great. It was set up for a deload every 6 weeks and not every 3, so every 2 cycles than deload. No sure if thats a good way to go but I might try it after I deload and start my next cycle.

1 Like

Question on skipping the deload. Do you just start a new cycle on week 4 than with 3 sets of 5?

Yep, I just start the next week, no deload. Iā€™m skipping at the moment as Iā€™m on 6 weeks holidays, so plenty of recovery time, but when back at work and other shit happening the deload is welcomed sometimes

Deadlift \ OHP week 4- 12-28-17

Warm up

Assisted pull ups
5 @ 12
8 @ 12
6 @ 12
6 @ 12

Warm up Deadlifts
5 x 60
5 x 75
4 x 90

Working sets Deadlift
5 x 60
5 x 75
5 x 90

BBB sets dead lift
10 x 75
10 x 75
10 x 75

OHP Warm up
5 x 30
5 x 40
3 x 50

OHP Working set
5 x 30
5 x 40
5 x 50

Rowed on a concept 2 rower 1014 meters with the shutter set at 8.5

Did some light conditioning work. I noticed during the OHP my shoulder issues started to come back so I didnā€™t do the assistance. I am still feeling it today and strongly considering dropping the OHP for some time. I am also considering going back to a 4 day a week program as this might help me. A bit frustrated because I feel like I canā€™t progress without the shoulders flaring up. Woke up this morning with intentions of hitting the squat but before heading to the gym just the movement of trying to tighten up my back started the set the shoulders into a bad position. So I passed on the gym.

1 Like

Squats cycle 2 Week 1- 12-31-17

Warm up Squats
5 x 55
5 x 70
3 x 85

Main set Squats
5 x 90
5 x 105
7 x 120

Woke up feeling pretty terrible today. Back was tight and sore and didnā€™t think I was going to the gym. Slept pretty rough and felt like I was getting a cold but some stuff got moved around and I was able to get sometime in the gym. I hit a nice PR and was able to get in and out. I was planning on the last set just getting the 5 reps of 120 in but than mid set I decided to shoot for as many as possible. I was going to go for 8 but on the last rep I felt my forum starting to show weakness and didnā€™t want to have an issue so I racked it and called it a day. I didnā€™t feel up to the BBB sets so I skipped those and figured I got the work in for the day I would be ok walking away from it as is.

1 Like

Bench press Cycle 2 week 1 -01/05/18

Warm up Bench
5 x 55
5 x 70
3 x 80

Working sets bench press
5 x 90
5 x 100
8 x 115

BBB sets bench press
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

Dead lift Cycle 2 week 1 -01/07/18

Warm up DL
5 x 65
5 x 80
3 x 95

Working set DL
5 x 100
5 x 120
9 x 135

BBB Sets
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80

6- 100 ft trap bar walk with 70lbs on the trap bar.

I normally wouldnā€™t have such a long break between workouts unless I had an injury but it turns out I had the flu and got over it so I got back into the swing of things. I was able to make some progress and feel good. Thinking of skipping the OHP for a while as it is just causing more injury than gains so I need to focus on building some muscles and keep working on things.

1 Like

Squat cycle 2 week 2- 01/09/18

5 minutes on eliptical

Dumbbell OHP
8 x 5
8 x 10
8 x 15

Squat warm up
5 x 55
5 x 70
3 x 85

Squat working set
3 x 100
3 x 110
4 x 125

BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

I got to the gym late today and found it tough to get on a rack so I started with some light cardio and after that the racks were still being used so I did some light OHPs. I know today should have been OHP day but due to my weak shoulders I wanted to try some light weights and work on the secondary muscles to help develop them. I found that all the dumbbell weights to be light but my form sucked and was able to catch some ques that I was missing when working with the barbell. I also found that this agitated my back a bit as well. I finished up and hit the rack finally. I found by the BBB sets that I was sore and had to grind out the last two sets of the workout. I finished them and called it a day. It felt like I had been doing cardio but it was a good day

Bench Press week 2 Cycle 2 01/10/18

Warm up
5 x 55
5 x 70
3 x 80

Working Set
3 x 95
3 x 110
5 x 120

BBB sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

1 Like

Dead Lift Week 2 Cycle 2 01-14-18

Warm up
5 x 65
5 x 80
3 x 95

Working sets
3 x 110
3 x 125
8 x 140

BBB Sets
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80

OHP 35lbs training bar
3 sets of 8 reps

Squat week 3 cycle 2 01-15-18

Face pulls
12 x 4
12 x 6
12 x 5

Squat warm up
5 x 55
5 x 70
3 x 85

Squat working set
5 x 105
3 x 120
5 x 135

BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

Assisted Dips
10 x 12
10 x 10
10 x 11

Bench press Week 3 Cycle 2 01-16-18

warm up
5 x 55
5 x 70
3 x 80

Working Sets
5 x 100
3 x 115
5 x 130

BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

2 Likes

Deadlift Week 3 01-18-18

warm up
5 x 65
5 x 80
5 x 95

Working sets
5 x 120
3 x 135
5 x 150

BBB Sets
10 x 80
10 x 80
10 x 80
10 x 80
10 x 80

Good workout today. Wanted to do some more work like row or leg raises but was pressed for time so I put in the work and called it a day.

2 Likes

01-25-18 Squat deload

warm up set
5 x 55
5 x 70
3 x 85

Working set
5 X 55
5 x 70
5 x 85

Bench press

warm up set
5 x 55
5 x 70
3 x 80

Working set
5 x 55
5 x 70
5 x 80

1 Like

Squat work out

Warm up
5 x 60
5 x 75
5 x 90

Working set
5 x 95
5 x 110
6 x 125

BBB Set
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75

1513 meter row about 10 minutes

1 Like

02-05-2018

Bench press

Warm up
5 x 55
5 x 70
3 x 85

Working set
5 x 90
5 x 105
8 x 120

BBB Sets
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

02-08-18 Dead lift

Assisted pull ups
5 x 11
8 x 11
5 x 11
5 x 11
5 x 11

Warm up dead lifts
5 x 65
5 x 85
3 x 100

Working set Dead lifts
5 x 110
5 x 125
7 x 140

BBB sets
10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

Shoulder rolls
5 x 60
8 x 70
8 x 70

Lat pull downs
8 x 60
8 x 70
8 x 70

02-09-18 Squat work out

Assistant pull ups
8 x 11
5 x 11
5 x 11
5 x 11
5 x 11

Squat warm up
5 x 60
5 x 75
3 x 90

Squat working set
3 x 105
3 x 120
5 x 135

BBB Set
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75

Croc rows
8 x 25
8 x 30
8 x 30

1 Like

02-11-2018 Bench Press

Assisted pull ups
5 x 11
6 x 11
6 x 11
6 x 11
4 x 11

Tri pushdowns
8 x 35
8 x 35

Warm up bench press
5 x 55
5 x 70
3 x 85

Working set
3 x 100
3 x 110
6 x 125

BBB Set
10 x 70
10 x 70
10 x 70
10 x 70
10 x 70

Dumbell curls
8 x 20
8 x 30

Dumbell OHP
8 x 10
8 x 15

Pretty good workout but overdid it a bit. Noticed some issues with my arm and assume I agitated the nerve a bit. But overall made progress so canā€™t complain

2 Likes

02-17-18 Dead lift workout

Warm up
5 x 65
5 x 85
3 x 100

Working sets
3 x 115
3 x 135
5 x 150

BBB Sets
10 x 85
10 x 85
10 x 85
10 x 85
10 x 85

It was a good workout. Hit 150 for 5 which I didnā€™t think was possible and might even be the most Iā€™ve ever pulled before. I find that even though I am feeling like I am starting to lack the strength to hit PRs I am growing stronger even if I donā€™t notice it right away. For example in my top numbers I have been able to pull 130-140 for a dead lift but this time around I hit 150 and didnā€™t even feel stressful or like it took a lot out of me.

2 Likes

In for your log and progress Wicat.
5/3/1 guy myself.
Saw your posts about deload, doing them VS not doing them.
Itā€™s a feel matter i guess, If youā€™re progressing and not feeling beat up, you might not need them.
Jimā€™s recent adwise for deloads is to ramp to a single at your TM. No FSL stuff but assistance is fine, but donā€™t go nuts with them.

Thanks. I noticed that I messed up and skipped a squat day and did it today and can tell I skipped it but got some progress. I have also made up the decision to add in joker sets after this cycle. I will most likely be doing this and keeping it to one lift per day instead of two lift days as I did today.

02-21-18 Squat workout

Warm up squats
5 x 60
5 x 75
3 x 90

Main working sets
3 x 105
3 x 120
4 x 135

BBB Sets
10 x 75
10 x 75
10 x 75
10 x 75
10 x 75

Bench press

warm up
5 x 55
5 x 70
3 x 85

Working sets
5 x 105
3 x 120
3 x 135

Pretty good day. As silly as this might sound I hit a plate for both lifts which it has been a while since I got that high of a weight on the bar. I am going to have to hit a two day squat session to get back on track but I think I have that figured out. Ready to gear up to smash some weight

1 Like

Dead lift 2-23-18

Warm up
5 X 65
5 X 85
3 X 100

Working sets
5 X 125
3 X 140
5 X 160

BBB set
10 X 85
10 X 85
10 X 85
10 X 85
10 X 85

Sit ups
10 reps
10 reps
8 reps

Good workout. Smashed a PR on the last set. Pretty excited to continue and start making some bigger weights. This PR has helped ignite a new fire in me.

1 Like