T Nation

Burientopteam 2018 Training Log

t-ransformation2018

#121

Beyond 5/3/1 1.2 - Monday - Session 4 of 12

BW: 148-151
TMs: 115 / 170 / 245 / 275

Deadlift
bar x 10
110 x 5
130 x 5
150 x 3
200 x 3
225 x 3
250 x 3
275 x 2

Vertical Pull
30 x 10
60 x 10
90 x 10 x 5

OHP
bar x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5 x 7

Rope pressdown
(SS w/ DB hammer curls 20 x 10 x 5)
20 x 10
40 x 10 x 5


#122

Beyond 5/3/1 1.2 - Wednesday - Session 5 of 12

BW: 146.8
TMs: 115 / 170 / 245 / 275

Squat
(SS w/ DB rows 30 x 10 x 6)
bar x 10
95 x 5
115 x 5
135 x 3
165 x 5
190 x 5
210 x 5
245 x 3 (felt better than last week’s double)

Horizontal Pull
30 x 10
60 x 10
90 x 10 x 5

Bench
bar x 10
60 x 5
75 x 5
90 x 5
115 x 5
130 x 5 x 7

Preacher curls
bar x 10
+5 x 10
+10 x 10
+15 x 10
+20 x 10 x 5

Notes: I’ve extended rest periods on the 5/3/1 work sets by about a minute (starting the 2 min clock after I’ve changed the weights and done any SS assistance). I think it’s helped a bit. I’ve also started doing one of the bigger assistance pulls before the TM PR set, which is giving me a little more time. Today’s training took 80 minutes.

I’m also liking my new three day split. I think hitting the big four 1.5x a week is a good change of pace from 1x, especially since I’m still in a “skill-development phase”. I was afraid I’d be too worn out from jiu-jitsu to train weights 3x/week. But the fact of the matter is that I tutor the first hour and only really train hard during the Live Training session in the second hour. So I’ve got more in the tank for the following day’s weight training session than I thought.


#123

Logging tonight’s jiu-jitsu training into my calendar, I realize that half of the time I’ve attended class this month, it’s been as the instructor. I felt like I’d been doing more teaching than usual lately. But it wasn’t until I looked it up in my calendar that I saw just how much. For most of 2018, it’s been just teaching once or twice in every 8-10 times I was at the academy. For June, July, and August, it’s been 4 of 10, 3 of 8, and 5 of 10.

This is why 3x/week weight training - or even 4x with the one-lift-per-day 5/3/1 protocols - is making more sense than 2x/week. And why I’m not feeling much worse for the wear.

OHP for TM PRs and deadlifts for volume tomorrow.


#124

Beyond 5/3/1 1.2 - Friday - Session 6 of 12

BW: 147
TMs: 115 / 170 / 245 / 275

OHP
(SS w/ DB hammer curls 20 x 10 x 6)
bar x 10
50 x 5
60 x 5
70 x 3
80 x 5
90 x 5
100 x 5
115 x 3

Vertical Pull
30 x 10
60 x 10
90 x 10 x 5

Deadlift
(SS w/rope pressdown 20 x 10; 40 x 10* x 5) *10 reps/10 sec hold/10 more reps
bar x 10
110 x 5
130 x 5
150 x 6
185 x 5
210 x 5 x 7


#125

Beyond 5/3/1 1.2 - Monday - Session 7 of 12

BW: 149.2
TMs: 115 / 170 / 245 / 275

*Usually train at 2pm. Took advantage of Labor Day holiday to come in a few hours early. Plenty of folks with the same idea, so no supersetting today and a 90 minute workout.

Horizontal Pul
30 x 10
60 x 10
90 x 10 x 5

Bench
bar x 10
60 x 5
75 x 5
90 x 3
115 x 5
130 x 5
145 x 5
170 x 6

DB rows
30 x 10 x 6

Squat
bar x 10
95 x 5
115 x 5
135 x 5
165 x 5
190 x 5 x 7

Preacher curl
bar x 10
+5 x 10
+10 x 10
+15 x 10
+20 x 10 x 5


#126

Beyond 5/3/1 1.2 - Friday - Session 8 of 12

BW: 146.8
TMs: 115 / 170 / 245 / 275

Empty Gym Fridays - Love 'em!

Deadlift (SS w/DB hammer curls 20 x 10 x 6)
bar x 10
110 x 5
130 x 5
150 x 3
185 x 5
210 x 5
235 x 5

Vertical Pull
60 x 10
90 x 10 x 5

Deadlift PR set
275 x 3 (hitched fourth rep; no good)

OHP (SS w/rope pressdowns 20 x 10; 40 x 10 x 5)
bar x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5 x 7*

*Struggled on the final two sets more than I would have liked. I think it’s the relatively shorter rest periods on the secondary lift that are challenging with a weight that’s 75% of TM. Felt a little DOMS after doing the 75% x 5 x 7 squats w/60 second rest on Monday, also.


#127

Beyond 5/3/1 1.2 - Monday - Session 9 of 12

BW: 149.0
TMs: 115 / 170 / 245 / 275

Squat (SS w/DB rows 30 x 10 x 6)
bar x 10
95 x 5
115 x 5
135 x 5
165 x 5
190 x 5
210 x 3
235 x 1
245 x 5*

*Very happy to hit the “triple-double” on my squat TM. I still remember eeking out a double at 245 back in August and thinking there was no way I was doing to get five reps in less than a month.

Horizontal Pull
40 x 10
60 x 10
90 x 10 x 5

Bench (SS with Preacher curls 10 x 10; 20 x 10 x 5)
bar x 10
60 x 5
75 x 5
90 x 5
130 x 5 x 7


#128

Awesome man well done.


#129

Beyond 5/3/1 1.2 - Wednesday - Session 10 of 12

BW: 145.8
TMs: 115 / 170 / 245 / 275

OHP (SS w/ DB hammer curls 30 x 10 x 6)
bar x 10
50 x 5
60 x 5
70 x 3
90 x 5
100 x 3
110 x 1

Vertical Pull
60 x 10
90 x 10 x 5

OHP PR set
115 x 4 (last two reps were a little grindy; may keep this OHP TM for the next cycle)

Deadlift
bar x 10
110 x 5
130 x 5
150 x 5
185 x 5
210 x 5 x 7*

Rope press downs
20 x 10
40 x 10 x 5**

*Beyond 5/3/1 1.2 actually calls for 75% x 3 x 7 for deadlifts. I’ve been doing sets of five instead by accident.

**10 reps, 10 second isometric hold, 10 reps


#130

Beyond 5/3/1 1.2 - Friday - Session 11 of 12

BW: 146.0
TMs: 115 / 170 / 245 / 275

Bench
SS w/ DBRs 30 x 10 x 6
bar x 10
60 x 5
75 x 5
90 x 3
110 x 3
130 x 5
145 x 3
160 x 1

Horizontal Pull
30 x 10
60 x 10
90 x 10 x 5

Bench TM PR Set
170 x 6

Squats
SS w/Preacher curl: bar x 10, 5 x 10, 10 x 10, 15 x 10, 20 x 10 x 5
bar x 10
95 x 5
115 x 5
135 x 5
165 x 5
190 x 5 x 7

Same performance as last bench 5/3/1 with six reps at my TM. So far, squat and bench TMs will be increased for the next cycle. OHP will stay the same. We’ll find out about the deadlifts on Monday.

Business travel schedule will put a little turbulence in the workout plan over the next 6-8 weeks. I’ll finish 5/3/1 1.2 on Monday. The rest of the week will have zero lifting opportunities. The following week will be hotel lifting, so I’m hoping to do some things I never do (leg extensions, leg curls), as well as a lot of shoulder and upper body stuff (face pulls, Shoulder Shocker, incline DB bench).

After that my current plan is to run my next 5/3/1 Cycle (Cycle 8) as 4x/week over the course of four weeks like this:

10/1 - 10/5: train MTRF
10/8 - 10/12: off (vacation)
10/15 - 10/19: train MTRF
10/22 - 10/26: train MTRF
10/29 - 11/2: off (business trip)

November and December should be straightforward with three weeks of training and a week long trip at the end of each month. I’ll probably do the same thing here (4x MTRF training) only without the weeklong break between weeks 1 and 2, and take that fourth week as a deload.


#131

Beyond 5/3/1 1.2 - Monday - Session 12 of 12

BW: 149.6
TMs: 115 / 170 / 245 / 275

Deadlift
SS w/DB hammer curls 20 x 10 x 6
bar x 10
110 x 5
130 x 5
150 x 3
185 x 3
210 x 5
235 x 3
260 x 1

Vertical Pull
30 x 10
60 x 10
90 x 10 x 5

Deadlift TM PR Set
275 x 3*

Press
SS with Rope Pressdowns 20 x 10, 40 x 10 x 5
bar x 10
50 x 5
60 x 5
70 x 5
90 x 5 x 7

*First three reps were better than my last effort ten days ago. But same issue with grip on the fourth rep, which I hitched a bit to get up. So just three good reps here.

Going forward, I’ll move my bench TM up by five pounds to 175 and my squat TM up to 250. Since I wasn’t able to get five reps on my press and deadlift TMs, I’m going to keep them at 115 and 275 for the next cycle.

That said, numbers are up across the board since I started Beyond 5/3/1 at the beginning of July. Still on the nooby side, to be sure. But they’re my gains and I’m cool with all of 'em!

Squat: From 215 x 5 to 245 x 5.
Bench: From 150 x 5 to 170 x 6
Press: From 100 x 5 to 115 x 4
Deadlift: From 240 x 5 to 275 x 3

Really enjoyed this past 12 weeks of Beyond 5/3/1 1.1 and 1.2. Looking forward to trying the Beach Body challenge https://www.t-nation.com/workouts/531-beach-body-challenge in January. Will probably spend the balance of 2018 doing basic 5/3/1 (4x/week; one main lift per session, Joker sets, FSL) with horizontal and vertical pulls as a secondary lifts.