T Nation

Antho's 5/3/1

Hi, all! I’ve been lurking on this site for a year or two now, and I’ve decided today to join and start a log. I’m looking to gain a little accountability as well as a better record of my work than the meager note-taking I’ve been doing.

I’m 27 years old, 5’ 8" and currently 170 lbs. I’ve been lifting off and on since high school, but I’ve only been serious about it for a couple of years. Even in that time, consistency has been an issue. Current PRs, off the top of my head, are:
Deadlift: 340
Squat: 245
Bench: 175
Press: 125

I just started my the third cycle of my latest reboot of 5/3/1. One note about the program: I had to drop deadlifts for now. (Don’t tell Jim!) I had to change gyms over the summer, and my current place has 12-sided Iron Grip plates. I tried pulling with them for a few weeks, but the plates would settle onto one side or the other at the bottom of every rep, rolling toward me or away. I’m all for resetting my grip and my bracing at the bottom, but having to reset my feet each rep was hurting my focus and killing my back.

I expect to move this coming summer, and finding a new place to pull will be a high priority at that time. Until then, I’ve added weighted pull-ups, which I do on the same day as I press. As it turns out, that day was today.

Week 1, Day 1

Press
5 x 75
5 x 85
7 x 95

Pull-Up
4 x 3 x bwt
8 x 180

Circuit x 3
3 x bwt pull-up
8 x 65 Klokov Press
8 x 70 kb goblet squat
1 min. rest

So, my main lifts went fine today, although I felt a little weak only doing 7/8 reps. The circuit really took it out of me. Second round had me hands on knees sucking air. Third round, I had to do the presses and squats as 2 sets of 4 just to get through.

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C3/W1/D2

Bench
5 x 105
5 x 120
10 x 135

Incline Bench
10 x 105

Squat
3 x 5 x 185

Cable Row
2 x 8 x 100 (rope, low pull)
2 x 8 x 90 (bar, high pull, wide grip)

Today felt pretty good. The bench set ties a PR set when I was 5-10 lbs heavier. The first five reps of the rope row were at 110, but I had to drop the weight to finish the set. I’ve been rehabbing my squats the last couple of cycles. The form felt a little shaky. On the last set, I bunched my traps tighter and pulled the bar down a little lower; this felt easier coming out of the hole.

Yesterday, I did a little light furniture moving and ten sets of three pull-ups. Today was squat day.

Squat
5 x 155
5 x 175
10 x 200

Bench
3 x 5 x 125 (all reps paused)

Cable Rows
2 x 10 x 100 (rope, low pull)
2 x 10 x 90 (bar, wide, high)

Hanging Leg Raise
2 x 10

Today was another good day. The top set of squats was the first time I’d put on a belt in years. It was also the first time in recent memory I ended a squat set because of leg fatigue. So, going forward, all sets working up will be done sans belt, and I’ll put it on for the AMRAP set. (I think this is what Jim recommends?) I was going to quit after the rows, but my training partner pushed for the ab work.

C3/W2/D1

Press
3 x 80
3 x 90
6 x 100

Pull-up
5 x 3 x bwt
6 x 190
3 x 3 x bwt

Klokov Press
3 x 8 x 65

Kb Goblet Squat
3 x 10 x 70

The 3 x 3 pull-ups after the weighted set were supersetted with the Klokovs, and the squats were done separately. Basically, I broke up last week’s circuit so I could focus a little more on MMC for the upper body. Something about the goblet squat really takes the wind out of me; the 10 x 200 back squat last week took less mental effort than the third set of 10 x 70 today.

C3/W2/D2

Bench
3 x 110
3 x 125
7 x 145

Incline Bench
12 x 105

Squat
3 x 5 x 185

DB Row
3 x 10 x 50

Hanging Leg Raise
2 x 10

C3/W2/D3

Squat
3 x 165
3 x 190
9 x 210
8 x 135 (3 sec. pause)

Bench
3 x 5 x 125 (1 sec. pause)

Cable Row
2 x 8 x 100 (rope, low)
2 x 8 x 90 (bar, high, wide)

Hanging Leg Raise
2 x 10

I need to shout-out to the guy on the other rack doing atg with 325. Standing next to that helped motivate another big rep PR on the squat. Afterward, the bench reps felt tougher than usual. Finally, the leg raises were supersetted with planks to make the most direct ab work I’ve done in months.

C3/W3/D1

Press
5 x 85
3 x 95
5 x 105

Pull-Up
2 x 3 x bwt
5 x bwt
3 x 180
4 x 201.5
4 x 3 x bwt

Klokov Press
4 x 8 x 65

I gave blood yesterday and still had some soreness from squatting Thursday, so I skipped the kb squats today. I’ll pick up again with back squats on bench day.

C3/W3/D2

Bench
5 x 115
3 x 135
5 x 150
1 x 160
1 x 165

Incl. Bench
10 x 115

Squat
3 x 5 x 185

Cable Row
2 x 10 x 100 (rope, low)
2 x 10 x 90 (bar, high, wide)

Hanging Leg Raise
2 x 10

I tried a couple of singles after the AMRAP set of bench. I’m looking at adding volume and intensity to the primary lifts in the next cycle, thinking of doing “first set last” on the first two weeks and some joker set singles on the 5/3/1 week. The leg raises were again alternated with a plank.

C3/W3/D3

Squat
5 x 175
3 x 200
6 x 225
1 x 245
1 x 255
1 x 265

Bench
3 x 125 (1 sec. pause)

Cable Row
2 x 10 x 100 (rope, low)
2 x 10 x 90 (high, wide)

Hanging Leg Raise
2 x 10
2 x Plank

Today was another great day, with a rep record at 225 and a PR single at 265. Again, benching was difficult following the squat. I did one set of face pulls after the rows. This is a movement I’ve been neglecting, and I’ll be working it in more from now on. I’m feeling a little banged up–looking forward to my deload week.

C3/W4/D1

Press:
3 x 5 x 85

Pull-up:
3 x 5 x bwt
4 x 3 x bwt

Klokov Press:
4 x 8 x 65

KB Goblet Squat:
4 x 10 x 60

I dropped the weight on the kb squat, which was good, because I’m still getting my wind back from the blood donation. Otherwise, today was a pretty easy deload workout.

I just started 531 myself a bit diff from your version but keep up the good work im looking into all the 531 logs and articles to see how effective this style is.So far Imn having fun and feel like its an awesome bulking power routine.

Thanks for the support, bigwoody! I’ve run 5/3/1 before, but I was doing stuff like switching up the main lifts or tweaking the TM too often. I’m trying now to give it an extended, consistent period of training and see where it takes me.

C3/W4/D2

Bench:
3 x 5 x 125

Incline Bench:
2 x 8 x 115

Squat:
3 x 5 x 185

Cable Row:
2 x 10 x 100 (rope)
2 x 10 x 90 (high, wide)

Face Pulls:
2 x 8 x 20

Hanging Leg Raise:
2 x 10
2 x Plank

C3/W4/D3

Squat:
3 x 5 x 185

Bench:
3 x 5 x 125

Cable Row:
2 x 10 x 100 (rope)
2 x 10 x 90 (high, wide)

Face Pull:
2 x 8 x 20

Hanging Leg Raise
2 x 10
2 x Plank

Today was a little frustrating. The squat and bench felt light enough, but I still have some lingering soreness in my knee and back, and I had to use a little more body English than I’d like to finish the rows. I’ve agreed to help a family member move/clean out a living space on Saturday; I intend to come back to my next cycle on Sunday.

C4/W1/D1

Press:
5 x 75
5 x 90
7 x 100
12 x 75

Pull-up:
3 x 3 x bwt
5 x bwt
7 x 185
3 x 3 x bwt

Hip Thrust (3 sec hold):
8 x 135
2 x 8 x 185

Klokov:
3 x 8 x 65

Barbell Curl:
2 x 6 x 65

Nothing felt great today, but the main lifts were both rep records for those weights. My right knee (I think it’s the patellar tendon) has been sore since last Thursday, so I substituted the hip thrusts for the squats I’ve been doing on this day. I think I will keep the change for a while, as I haven’t had a hip hinge movement in my program since dropping the deadlift.

C4/W1/D2

Bench:
5 x 105
5 x 120
9 x 140
15 x 105

Incline Bench:
5 x 115
8 x 95

Squat:
3 x 5 x 185

D.B. Row
4 x 10 x 50 (each arm)

Hanging Leg Raise:
2 x 10
2 x Plank

The ninth rep of the bench set was all ego; I could have stopped at eight and had a PR with one, maybe two left in the tank. Oh well; I’m still not strong on the bench, and the extra effort once in a while won’t kill me. Similarly, I started too heavy with my incline bench; I’d like to be hitting 2 sets of 8-10 here, so I guess I’ll have to back it off to 95 lbs. while I’m doing the FSL business.

So, taking three days off kind of bugged me, but I took a personal day Thursday and ended up being sick that night and yesterday. I’m mostly recovered today, so I snuck in to do a “Not Doing Jack” style squat workout and get back on track.

C4/W1/D3

Squat:
5 x 160
5 x 185
11 x 210
18 x 160

By the way, doing FSL AMRAP with the squat is brutal.

C4/W2/D1

Press:
3 x 85
3 x 95
4 x 105
9 x 85

Pull-up:
4 x 3 x bwt (175)
5 x 195
3 x 3 x bwt

Klokov:
3 x 8 x 65

Hip Thrust:
2 x 8 x 155 (3 sec hold)

Side Bend:
2 x 10 x 45 (each side)

I think we’re getting close to a TM reset here. I plan to do one more cycle, then move it down; this would line up with Jim’s recommendation of “5 forward, 3 back.” I wussed out a little with the hip thrusts due to DOMS from yesterday’s squats. The side bends were too easy–probably need to mix these in with some other ab work or something.

in

Welcome aboard, chobbs! I’ll try not to disappoint.

C4/W2/D2/

Bench:
3 x 115
3 x 130
8 x 145
12 x 115

Incline Bench:
2 x 8 x 95

Squat:
3 x 5 x 185

Cable Row:
2 x 10 x 100 (rope)
2 x 10 x 90 (high, wide)

Face Pull:
2 x 8 x 20

I did 2 sets of 5 clap pushups in between my warm up bench sets. I don’t know if they helped or not. The top set was a PR by one rep, but that rep was a 2 second grinder that I probably shouldn’t have gone for. I was spent by the end, so I scrapped ab work.