T Nation

Bparis's 5/3/1


#1

Starting a new thread for my 2nd cycle of 5/3/1. I hit PR's on all but one session of my first cycle, so I'm really looking forward to hitting it again!

My stats again:
25 years old
5'9"
166lbs (working on that)
V02max: 52.9 Mkm (doesn't really matter but I had a physical for work a week ago)

Estimated 1 RM's for this Cycle:
Squat 265
Bench 225
Deadlift 340
Military Press 155

6/4/09 Squat Wave 1, Cycle 2
200x5, 210x5, 225x13
Squat (again) 200 2x8, 205 2x10
RDL 250 4x8
Reverse BB Lunge 145 4x8/side
Abs/stretching


#2

6/5/09 5/3/1 Wave 1, Cycle 2

Bench: 170x5, 180x5, 195x7
175 2x8, 1x6, 1x5
Pull-Up BW+10 1x10, 1x8, 1x7.5?, 1x6
BB Row 170 4x8
Dips BW+30 4x8
1-Arm DB Row 85lbs 3x15/side
Abs


#3

6/6/09 Energy Systems

Cosgrove Complex A: 5 sets of 6 105lbs
RDL
Clean+Front Squat+Push Press Combo
Alternating Reverse Lunges

10 Set Countdown-style: 1-arm kettlebell snatch+parking lot sprint
-got in all 10 sprints, but kept KB snatches at 5 reps/set for the last 5 sets.


#4

Man, I am stoked to see that you started a new log! Best of luck man. You know I’ll be checking in to see how you are smoking yourself this time…

Work hard bro


#5

6/7/09 Energy Work

23 Hill Sprints

-took about 27 minutes to complete. I jogged back down the hill the first 6 times, then alternated between walking and jogging. However, the last 3 sets I ran back down. My goal is to be able to work this current hill for 30 sprints in under 30 minutes, then find a steeper one.


#6

6/8/09 5/3/1 Cycle 2, Wave 1

Deadlift: 255x5, 275x5, 290x12 (PR)
More Deadlifts: 255x8x2, 265x8x2…focusing on speed and lock-out

Military Press: 115x5, 125x5, 135x10 (PR)

Pull-Up (BW): 2x10, 1x8, 2x6 gonna keep using body weight until I can knock-out 5 sets of 10

More Military Press: 125x8x3

Dips (BW) 1x15, 1x13, 1x9 super set with Ab work


#7

6/9/09 Energy Systems

Cosgrove Complex A: 5 sets of 7 105lbs
RDL
Clean+Front Squat+Push Press Combo
Alternating Reverse Lunges

4 sets of 1-arm KB snatches x8/side to Double KB swings x6 to parking lot sprint
3 sets of double KB snatch x6 to parking lot sprint


#8

6/10/09 5/3/1 Cycle 2, Wave 2

Bench Press: 180x3, 190x3, 200x6

Pull-Up: BW 3x10, 1x8, 1x7

Bench Press (again): 175 1x8, 1x8, 1x5, 1x6…managed to squeeze out 1 extra rep on each of the last 2 sets after a rest pause but I didn’t count’em

Chest Supported Row: 115lbs 4x8…barely made it on the last set

Dips: BW+35 2x10, 1x8, 1x7

1-Arm DB Row 85lbsx2x8/side, 100lbsx1x15/side superset with 60 sec swiss ball crunches x3


#9

6/11/09 Cycle 2, Wave 2

Squat: 210x3, 225x3, 240x11

Squat (again): 215 4x10

Romanian Deadlift: 260 4x8

Reverse BB Lunges: 155 4x8/side

The past three 5/3/1 training sessions I have been following up my serving of Surge with about 6 oz chicken and 2 cups (cooked) white rice. Some people on this forum might bash me for it, but I am really thinking that it is helping with my recovery and strength. Either way my carb intake is about 280 grams on weight training days, including fiber with a macro breakdown of 40/40/20 pro/carb/fat.

On my off days, when I do energy systems work my carb intake including fiber is about 180 grams and a macro breakdown of 40/30/30 pro/carb/fat. I’ll watch the scale and mirror to see how this goes. Mass/strength gain is my goal, but expanding at the waist line is not. Also I might exchange some of my barbell complex days with more hill sprints to improve upper body recovery.


#10

I follow you man…our number are just to similar!!


#11

6/12/09 Energy Systems

3.5 mile charity run for Special Olympics…this took about 40 minutes because it was paced (LAME!)

3.5 mile run back to my car…25 minutes!

-However, like a dumbass I neglected to stretch before/after the run, or foamroll enough after squats yesterday, so by the end of the night I was hurting.

6/13/09 Energy Systems

Barbel Complex for 4x8 @ 110lbs
Row
Clean
Front Squat
Push Press
Back Squat
Good Morning

8 double KB Snatches followed by 120 meter sprint x6’s


#12

6/15/09 Deadlift/Military Press Cycle 2, Wave 2

Deadlift: 275x3, 290x3, 310x8…wanted to hit 10 but my form was breaking down
More Deadlifts: 275 2x8, 2x6
Military Press: 130x3, 135x3, 145x7
Wide Pull Ups BW: 10, 18, 26, 30, 34, 38, 43, 50…going for 50 reps total with 1 minute rest between sets
More Military Press: 125 1x10, 1x8+2 push presses, 1x5+2 push presses
Dips BW: 1x12, 1x10, 1x12
Cable woodchop 120x15/side x sets

-Disappointed overall with my performance today. I really wanted more reps on my last deadlift and military press set and more with my static weight sets. As usual I chalk the session up to day shift…it always fucks up my lifts. Cant say I didn’t give it my all, was definitely about to puke/pass out when I left.


#13

6/16/09 Energy Systems

24 Hill Sprints in 27 minutes


#14

6/17/09 5/3/1 Bench Wave 3, Cycle 2

Bench Press:170x5, 190x3, 215x3
Pull Up BW to 50 reps: 10,17,24,30,36,43,50
Bench Press: 180lbs 1x8, 1x7, 3x6
Chest Supported Row 120lbs: 4x8
Dips BW+35: 1x10, 1x10, 1x7, 1x7
1-Arm DB Rows: 90lbs 1x8/side, 95lbs 1x8/side, 110lbsx8/side

Got Really pissed off with my performance today so I did some more, even though it probably wasn’t smart:
DB Bench 65lbs 1x10, 1x8 1x6(failure) superset with Abs


#15

To add to my last entry, I didn’t deload between the last two cycles but I will this time. I don’t know if I’m expecting too much from myself, but I certainly want to progress faster than I am. After reading the article on deloading that came out today I’m thinking it might help.


#16

6/18/09 Energy Systems

Barbell Complex…same one as I’ve been doing…need to start another one
110lbs 5x8 90sec rest

…started to pour outside so I couldn’t do my KB work followed by sprints so I ran at 8mph on level 2 incline on the treadmill for 10 minutes. I though it would be easy, but after the complexes it still sucked.


#17

6/19/09 5/3/1 Wave 3, Cycle 2 Squat

Squat: 200x5, 225x3, 250x11
More Squats: 220 4x8, 1x10
Romanian Deadlift w/straps: 275 4x8
Reverse BB Lunge: 155 4x10/side

BW Pull-Ups: 10 sets of 6 superset with 40 second static Ab bridges

-Got 10 hours of sleep last night and felt absolutely indestructible upon entering the gym, as evident by the sets/weights I got today. When I left I was crawling out. Had to use the straps on the RDL’s because I forgot my chalk so it was an only fitting punishment to up the weight by 15lbs. Started Shelby Starnes’s carb cycling plan today too.


#18

[quote]bparis wrote:
6/19/09 5/3/1 Wave 3, Cycle 2 Squat

Squat: 200x5, 225x3, 250x11
More Squats: 220 4x8, 1x10
Romanian Deadlift w/straps: 275 4x8
Reverse BB Lunge: 155 4x10/side

BW Pull-Ups: 10 sets of 6 superset with 40 second static Ab bridges

-Got 10 hours of sleep last night and felt absolutely indestructible upon entering the gym, as evident by the sets/weights I got today. When I left I was crawling out. Had to use the straps on the RDL’s because I forgot my chalk so it was an only fitting punishment to up the weight by 15lbs. Started Shelby Starnes’s carb cycling plan today too.[/quote]

Awesome day here bro…You work your ass off! There are a lot of guys who would do good to be more like you, myself included…

Way to lead by example brother


#19

Those are some strong pull-ups there! I just started adding them in for accessory work on the 5/3/1 as well and when I did 10 sets of 5 I was sore forever! Gotta love it though. Great work here man I am looking forward to following someone else on the program.


#20

6/20/09 Energy Systems

110lb BB Complex 5x8 with 75 second rest between

20 minutes / 2.5 miles on the treadmill with an incline.

-Apostate, thanks for checking out the log, I’ll be watching yours too. Pull-up are one of my favorite and I do them every upper body session but I was feeling particularly energetic the other day. You’ve got some strong lifts from looking at your log.

My goal is to have a 300lb bench, 400lb squat and 500lb deadlift by next February. If you got any suggestions for upping weight on bench press (my weak link) let me know.

-Alpha, thanks again for dropping in! From looking at the logs on this site, there are definitely alot of people far more impressive than me in my opinion. However, I will say that I’m probably the only guy who staggers out of my gym soaked in sweat at the end of a session. Either way man, YOU are the one setting the example…I’m sure that people with your level of strength and conditioning are a rare breed.