This is copied from another website i posted on.
May 12th -
Hey folks, i just finished my first 3/5/1 w/singles variation of Wendlers original 5/3/1.
You can read a little about it here http://asp.elitefts.com/qa/default.asp?qid=113986&tid=
It basically adds a few singles with your training max for weeks 1 and 3 and switches around weeks 1 and 2.
I won't be following it to the letter because i don't squat much and assistance work will be much different.
First session: I'm not doing jack shit.
Deadlift - 143x10 warmup, 264x3, 308x3, 341x3, 380x1x2
My number one fitness goal is a 500lb deadlift - i done 424 about 3 weeks ago.
Just to add if i feel like it i'll be doing some assistance work later today. Power shrugs and rows possibly. Or incline rear delt raises and some curls.
May 13th -
132x8, 187x3, 209x3, 242x3, 264x1x2
Pretty good session i haven't lose much strength the last 2-3 weeks which i backed off a lot. Since i plan on accelerating the cycles - 20 days maybe - i won't be doing much assistance work. I'm sure i'll do some with the deload session.
I also picked up 380 lastnight cold when we were watching the hockey game - it came up easy. I do weird stuff like that.
12 hours later
OHP - 44x8, 88x5, 110x3, 126x3, 143x3, 154x1x2
Solid session i haven't done much OHP's the last few mths.
Deadlifts again tomorrow. That will be 3 days straight so sunday will be a off day. I'm not doing much volume though considering i haven't done any assistance work yet but i'll be including it soon. 2-3 exercises not including the main lift.
I decided to take the weekend off but i'll be hitting it hard starting monday. 3 days straight most likely. However, the way i'm condensing 3 sessions in 2 days using just the Deadlift, OHP and bench press i will be working the cycle in 2-3 weeks no problem. Which was always my beef with 5/3/1 its not aggressive enough for me.
I read one strongman does a full cycle in 10-14 days! Using the 5/3/1 loading.
May 16th (today)
OH press - 99x5, 115x5, 132x5
I decided to switch the OH press and bench press around. I'll be benching in 4-6 hours. It might go against common wisedom but OH presses improved my right shoulder. I firmly believe that OH pressing improved my right shoulder so much that i was able to start barbell benching this year after a long layoff. In which i only used dumbells.
6 hours later:
A. Bench press - 132x5, 154x5, 176x5, 198x5, 220x5
B. Narrow bench press - 143x12x2
C. Bent arm flys - 60'sx8x2