Since seeing how many people have seen solid gains with 5-3-1, and seeing that I have not made any gains at all in a while, I picked up the program a couple weeks ago and started it last Monday (1/4). I like it so far, a lot, and I decided to log my progress here where I might be able to help some, and some others might be able to help me.
I came into it weighing around 197 (I lost about 5 lbs out my ass over Christmas in Budapest from eating or drinking something funny). My maxes before starting were: Press: 165, DL: 475, Front Squat: 247.5, and bench, 250. So my working maxes are 148.5, 427.5, 247.5, 225.
I have long term goals, 200 in the press, 505 in the DL, 350 front squat, and a 300 bench, but I’m going to be happy to see any small gains. Next week, I’ll start doing random, grease the groove type pullups. I hit 37 dead hang pullups doing that before, but now I’m lucky to hit low 20s.
I’m using option one with the percentages, and the Triumvirate for my assistance work.
Presses: Pullups and dips
Deadlifts: Good mornings and decline situps
Bench: Barbell rows and incline press
Front Squat: Glute Bridge, Barbell Ab Rollouts