Butchering 5/3/1

goochadamg · January 1, 2016, 11:32pm

5/3/1 with some tweaks, for better or worse.

1/2/16

5’s day

Barbell Incline Bench Press
45 lb x 25
95 lb x 8
135 lb x 8
165 lb x 3
185 lb x 1
205 lb x 1
225 lb x 1
245 lb x 1
255 lb x 2
215 lb x 11
190 lb x 12
170 lb x 10

Barbell Bench Press
205 lb x 15
205 lb x 13
205 lb x 10

Isolateral Plate Loaded Row
140 lb x 10
180 lb x 8
270 lb x 10
270 lb x 10
270 lb x 10

Face Pull
50 lb x 25
50 lb x 20

Triceps Pushdown
100 lb x 12
115 lb x 9

Cable One Arm Tricep Extension
25 lb x 12
25 lb x 12

EZ-Bar Curl
70 lb x 10
80 lb x 5
90 lb x 8
90 lb x 3
90 lb x 3
70 lb x 10

goochadamg · January 7, 2016, 10:15am

Some information for anyone that cares:

I’m 34, and started lifting 9 years ago. I’ve had numerous set backs, primarily related to ulcerative colitis flares (and the stupid amounts of prednisone I had to take). I’ve been back in the gym for 1.5 years since my last extended absence (of ~8 months), and I feel my disease is relatively under control now.

I’m 5’9, and ~210lbs. I’m eating roughly 2800 calories a day, following a IIFYM diet with a 40c/30f/30p split. I’ve been doing IIFYM for a year, lost 50lbs, and have since gained 5 in the last 2 months.

I’m really only following 5/3/1 for upper body, with the following tweaks:

I rotate 5/3/1 pressing exercises between bench press, incline press, dips, and seated shoulder press.
I work up to a heavy set of 1-3, using my TM as a guide and how I feel, prior to doing my first AMRAP set.
2 additional back down AMRAP sets are done reducing weight by ~10% each set.
Main accessory is another one of those pressing movements for higher reps.

Lower body is two days:

Volume beltless front squats, followed by 5/3/1 back squats, then deadlift singles, finishing up with some accessory stuff.
Heavy belted front squats, followed by deadlift singles, finishing up with some accessory stuff.

goochadamg · January 7, 2016, 10:23am

1/6/16

5’s day

Took some time off to recover from a nasty cold. Skipped lower body because I felt like shit.

Dips
bw x 8
bw + 45 x 5
bw + 70 x 3
bw + 90 x 2
bw + 115 x 1
bw + 135 x 1
bw + 150 x 2
bw + 105 x 12 reps (AMRAP 1)
bw + 70 x 10 (AMRAP 2)
bw + 55 x 10 (AMRAP 3)

Seated Barbell Shoulder Press
45 lb x 20
95 lb x 8
125 lb x 15
125 lb x 15
125 lb x 16

Close Grip Chin-Up
bw x 5
bw + 25 x 3 reps
bw + 45 x 3 reps
bw + 70 x 3 reps
bw + 70 x 3 reps
bw + 70 x 3 reps
bw + 45 x 6 reps
bw x 15

Face Pull
50 lb x 25
50 lb x 20

Close-Grip Barbell Bench Press (Supersetted w/ curls)
135 lb x 6
185 lb x 5
205 lb x 6
205 lb x 7
205 lb x 8

Dumbbell Bicep Curl
35 lb x 6
40 lb x 11
45 lb x 6
35 lb x 12
25 lb x 15

goochadamg · January 8, 2016, 1:59pm

1/8/16

Front Barbell Squat
45 lb x 15
135 lb x 8
185 lb x 5
225 lb x 1
255 lb x 1
275 lb x 1
295 lb x 1
325 lb x 2
335 lb x 2
345 lb x 2
345 lb x 3

Deadlift (30 sec rest between singles)
225 x 3
275 x 1
315 x 12 x 1

Chest Supported T-Bar Row
90 lb x 8
115 lb x 5
135 lb x 3
150 lb x 11
160 lb x 9

Ab Wheel (kneeling)
12
12
8

Barbell Shrug
225 lb x 8
315 lb x 8
365 lb x 5
405 lb x 8
455 lb x 5
495 lb x 8
405 lb x 12

Just crushing some squats & deadlifts. McDonald’s #6 as PWO meal, heh.

goochadamg · January 9, 2016, 8:29pm

1/9/16

5’s day

A not terrible bench day. Yay.

Barbell Bench Press
45 lb x 30
135 lb x 8
185 lb x 3
205 lb x 1
225 lb x 1
245 lb x 1
265 lb x 1
285 lb x 2
240 lb x 14 (AMRAP 1)
215 lb x 12 (AMRAP 2)
185 lb x 11 (AMRAP 3)

Barbell Incline Bench Press
175 lb x 12
175 lb x 9
175 lb x 8

Isolateral Plate Loaded Row
140 lb x 8
180 lb x 5
270 lb x 5
320 lb x 5
360 lb x 7

EZ-Bar Curl
70 lb x 10
80 lb x 8
90 lb x 7
70 lb x 10

Triceps Pushdown - V-Bar Attachment
72.5 lb x 30
72.5 lb x 20

goochadamg · January 13, 2016, 3:45am

1/12/16

3’s day

Feeling the remnants of my cold still, felt dizzy/shitty, so called it short. Happy with what I did anyway.

I decided I’m going to do 5/3/1 with back squat one day, and with front squat the other. I intended to do 440 for 1, my training max, but couldn’t help myself. This is actually my 3’s day. I need to up my training max; will worry about it next cycle.

Back Squat
45 lb x 15
135 lb x 8
225 lb x 3
275 lb x 1
315 lb x 1
365 lb x 1
405 lb x 1
425 lb x 1
440 lb x 4
395 lb x 10

Front Barbell Squat
255 lb x 10 reps

goochadamg · January 14, 2016, 5:04pm

1/14/16

3’s day.

Seated Barbell Shoulder Press
45 lb x 20
95 lb x 8
115 lb x 5
135 lb x 3
155 lb x 3
175 lb x 1
185 lb x 1
195 lb x 2
175 lb x 9 (AMRAP 1)
155 lb x 12 (AMRAP 2)
135 lb x 10 (AMRAP 3)

Dips - Chest Version
8 x bw
3 x bw + 45 lb
12 x bw + 60 lb
12 x bw + 60 lb
12 x bw + 60 lb

Close Grip Chin-Up
5 x bw
3 x bw + 25 lb
2 x bw + 45 lb
1 x bw + 70 lb
2 x bw + 80 lb
1 x bw + 90 lb
4 x bw + 70 lb (Iffy 4th rep here)
11 x bw + 25 lb
7 (Drop set)

Face Pull
50 lb x 15
50 lb x 15

Close-Grip Barbell Bench Press
135 lb x 10
185 lb x 5
205 lb x 8
205 lb x 8
215 lb x 8

Dumbbell Bicep Curl
35 lb x 8
40 lb x 11
45 lb x 5
35 lb x 12
30 lb x 10

Moved slow today. Dips and chinups in particular took me forever.

goochadamg · January 18, 2016, 12:59am

1/16/16

3’s day

Front Barbell Squat
45 lb x 15
135 lb x 10
185 lb x 5
225 lb x 3
255 lb x 1
285 lb x 1
305 lb x 1
325 lb x 1
345 lb x 1
315 lb x 8 (AMRAP 1)

Barbell Deadlift (15-30 sec rest)
225 lb x 3
275 lb x 1
325 lb x 1
325 lb x 1
325 lb x 1
325 lb x 1
325 lb x 1
325 lb x 1
325 lb x 1
325 lb x 1
325 lb x 4

Leg Press
450 lb x 10
540 lb x 5
630 lb x 5
720 lb x 15
720 lb x 15

Ab Wheel (kneeling)
2x12

Chest Supported T-Bar Row
90 lb x 8
115 lb x 5
140 lb x 12
150 lb x 8

Crappy video: (Speed is good; I wanted to see my depth however. Meh.)

goochadamg · January 19, 2016, 1:10am

1/18/16

3’s day. Also an off day.

Barbell Incline Bench Press
45 lb x 30
135 lb x 10
185 lb x 3
205 lb x 1
225 lb x 1
245 lb x 2
255 lb x 1
230 lb x 6 (hit the rack on 5th rep, almost missed 6th)

Barbell Bench Press
205 lb x 10 reps (Way harder than expected; I got 15 last time.)

Decided I just wasn’t recovered and decided to do some facepulls and leave.

Face Pull
35 lb x 40
35 lb x 30

I had under ate a few days recently. That probably had a lot to do with gassing quickly.

goochadamg · January 22, 2016, 1:00am

1/21/16

1’s day. Took an extra rest day.

Barbell Squat
45 lb x 15
135 lb x 10
185 lb x 5
225 lb x 3
275 lb x 3
315 lb x 2
345 lb x 2
375 lb x 1
405 lb x 1
420 lb x 8

Barbell Deadlift (~30 sec rest)
225 lb x 3
275 lb x 1
305x12x1

Romanian Deadlift
185 lb x 15
185 lb x 15
185 lb x 15

Ab Wheel (kneeling)
12 reps
12 reps
12 reps

Barbell Shrug
225 lb x 8
315 lb x 5
365 lb x 5
405 lb x 5
455 lb x 5
475 lb x 8
405 lb x 15

Squats are slightly above parallel. Back hurts when going deep (and my mobility doesn’t even let me at this point meh). So be it.

Deadlifts were pretty easy.

goochadamg · January 23, 2016, 2:28am

1/22/16

1’s day.

I typically wouldn’t go 2 days in a row, but I’m in the northeast and we’ve got a blizzard. I’m going nowhere tomorrow.

Dips
8
5 x bw + 45 lb 49
3 x bw + 70 lb 36
2 x bw + 90 lb 27
1 x bw + 115 lb 15
1 x bw + 130 lb 17
1 x bw + 150 lb 21
2 x bw + 160 lb (for funsies)
7 x bw + 135 lb (AMRAP 1; failed 8th rep)

Seated Barbell Shoulder Press
135 lb x 16
135 lb x 12
135 lb x 9

Close Grip Chin-Up
5, 5, 6, 7, 8, 6, 6, 5, 5, 7
Minimal rest through first 5 sets.

Face Pull
42.5 lb x 30
42.5 lb x 25
42.5 lb x 25

Close-Grip Barbell Bench Press
135 lb x 10
185 lb x 5
205 lb x 8
225 lb x 1
255 lb x 1
275 lb x 1
295 lb x 1 (more fun)

Wasn’t feeling up to going heavy on the chinups. 295 bench speed was quite fast.

goochadamg · January 25, 2016, 12:58am

Dips, from 1/22/16
BW (~210) + 135x7

goochadamg · January 26, 2016, 4:43am

1/25/16

1’s day

Front Barbell Squat
45 lb x 15
135 lb x 10
185 lb x 5
225 lb x 3
255 lb x 2
285 lb x 1
305 lb x 1
330 lb x 7 (AMRAP 1)
295 lb x 7 (AMRAP 2)

Barbell Deadlift (~30 sec rest)
225 lb x 3
275 lb x 1
325 lb x 1
345 lb x 1
345 lb x 1
345 lb x 1
345 lb x 1
345 lb x 1
345 lb x 1
345 lb x 1
345 lb x 3

Leg Press
450 lb x 10
540 lb x 5
630 lb x 5
720 lb x 5
770 lb x 14
810 lb x 8

Ab Wheel (kneeling)
2x15, 8

Chest Supported T-Bar Row
70 lb x 10
115 lb x 5
140 lb x 10
165 lb x 8

Felt good today; went for that PR on front squats.

I tried some standing ab wheel rollouts … yeah, not happening. Maybe in like, 6 months.

I mentioned that I wouldn’t be doing 5/3/1 for squats. Uh. I changed my mind a while ago, clearly.

goochadamg · January 27, 2016, 3:00am

1/26/16

3’s Day

2 days in a row again!

Barbell Bench Press
45 lb x 25
135 lb x 10
185 lb x 3
205 lb x 1
225 lb x 1
245 lb x 1
275 lb x 1
285 lb x 1
300 lb x 1
255 lb x 10 (AMRAP 1)
225 lb x 12 (AMRAP 2)
205 lb x 14 (AMRAP 3)

Hammer Strength Incline Press
180 lb x 10
230 lb x 12
230 lb x 10
230 lb x 6
180 lb x 10

Rack Deadlift (mid shin)
315 lb x 3
365 lb x 3
425 lb x 3
425 lb x 3
425 lb x 3

Isolateral Plate Loaded Row
270 lb 2x10
270 lb x 8

JM Press
95 lb x 10
135 lb 2x10

Triceps Pushdown (straight bar)
95 lb x 10 reps
95 lb x 10 reps

Cable One Arm Tricep Extension
20 lb 2x12

Dumbbell Bicep Curl
35 lb x 10
40 lb x 12
45 lb x 8

Did some extra bullshit… because. Not sure how I feel about the JM presses.

I’m paying for the rack pulls right now; pain’s shooting down my leg. Awesome.

goochadamg · January 30, 2016, 11:26pm

1/30/16

… deload? I dunno.

Barbell Squat, no belt
135 lb x 10
185 lb x 5
225 lb x 3
315 lb x 3
355 lb x 5x5 (~45 sec rest)

It was either start a new 5/3/1 cycle, or do … something else. My squat 5/3/1, deadlift cycle, and upper body 5/3/1 cycles are not in sync.

Because of the way I’m rotating upper body 5/3/1 lifts, I spend twice as long at each intensity (two 5’s days, two 3’s days, two 1’s days).

The deadlift program is 12 weeks, and is simple linear periodization.

I’m not sure it matters. I’d be concerned about the deadlift cycle being out of sync if it was more challenging, but it is really just speed work anyway.

goochadamg · February 2, 2016, 4:26am

2/1/16

1’s day

Seated Barbell Shoulder Press
45 lb x 20
95 lb x 10
115 lb x 5
135 lb x 3
155 lb x 1
175 lb x 1
190 lb x 1
205 lb x 1 (Just about bodyweight press, neat)
185 lb x 5 (AMRAP 1)
165 lb x 10 (AMRAP 2)
145 lb x 13 (AMRAP 3)

Dips
8
3 x bw + 45
15 x bw + 60
14 x bw + 60
13 x bw + 60

Close Grip Chin-Up
5, 5, 6, 6, 7, 6, 5, 5, 6, 5, 5, 5 Fun stuff. Short (~15-30 sec) rest for first 5 sets, increased as needed. 66 total reps.

Face Pull
42.5 lb x 30
42.5 lb x 25

Close-Grip Barbell Bench Press
135 lb x 8
185 lb x 5
205 lb 2 x 10
185 lb x 10

EZ-Bar Curl
70 lb x 10
80 lb x 10
90 lb x 6
70 lb x 12

goochadamg · February 5, 2016, 4:47pm

2/5/16

1’s day.

And yeah, I skipped a leg day. I just checked: they’re still big, so all good.

Barbell Incline Bench Press
45 lb x 20
135 lb x 10
165 lb x 3
185 lb x 3
205 lb x 3
225 lb x 1
240 lb x 5 (AMRAP 1, definitely 1 in the tank, maybe 2)
215 lb x 10 (AMRAP 2)
190 lb x 8 (AMRAP 3)

Wide-Grip Barbell Bench Press, legs straight
135 lb x 10
185 lb x 3
205 lb x 15
215 lb x 8
225 lb x 6

Isolateral Plate Loaded Row
180 lb x 8
230 lb x 5
280 lb x 3 x 10

Face Pull
42.5 lb x 30
42.5 lb x 23

Triceps Pushdown - V-Bar Attachment
80 lb x 15
95 lb x 15
95 lb x 10

Cable One Arm Tricep Extension
25 lb x 2 x 12
25 lb x 12

Dumbbell Bicep Curl
35 lb x 8
40 lb x 8
40 lb x 8
40 lb x 8
30 lb x 8 (Drop set)
20 lb x 10 (Drop set)

Incline felt better today than last time for sure.

goochadamg · February 10, 2016, 3:11pm

2/10/16

3’s day (I did my 1’s dips last time accidentally).

A good way to butcher 5/3/1: miss a bunch of days.

Dips
10
bw + 45 x 5
bw + 70 x 3
bw + 95 x 3
bw + 120 x 9 (AMRAP 1)
bw + 90 x 10 (AMRAP 2)
bw + 60 x 13 (AMRAP 3)

Seated Barbell Shoulder Press
115 lb x 6
135 lb x 18
135 lb x 13
135 lb x 12

Had some long rests between sets. I didn’t leave much in the tank on any of these sets, they were pretty all out.

Close Grip Chin-Up (1.5 min rest)
bw x 3
bw + 15 x 5 x 4
bw + 15 x 6 x 5
bw + 15 x 6
bw + 15 x 5

61 reps.

Face Pull
42.5 lb x 25
42.5 lb x 25

Something like this. The god damn cable stack broke; the whole threaded portion of the cable come out.

Close-Grip Barbell Bench Press
135 lb x 10
185 lb x 5
215 lb x 3 x 8

Standing Biceps Cable Curl
52.5 lb x 12
65 lb x 10
72.5 lb x 7
52.5 lb x 7 (Drop set 1)
35 lb x 10 (Drop set 2)

goochadamg · February 12, 2016, 6:49pm

2/12/16

5/3/what? I just went for a true 3RM on squat. I’ll restart 5/3/1 cycle next week, along with upper body.

Barbell Squat
45 lb x 15
135 lb x 10
225 lb x 3
275 lb x 3
315 lb x 3
365 lb x 2
405 lb x 1
435 lb x 1
455 lb x 1
475 lb x 3

Barbell Deadlift
225 lb x 3
315 lb x 15 x 1 (short rest)
315 lb x 8

Leg Press
450 lb x 10
540 lb x 5
630 lb x 5
720 lb x 8

Ab Wheel (kneeling)
2x8

T-Bar Row
115 lb x 2 x 10

Didn’t go too hard on accessory stuff. Was out of energy; didn’t really eat at all before going on. Actually, my diet in general was straight garbage for the last week. Under ate. Over ate. Meeting macro requirements? Hahaha…

goochadamg · February 15, 2016, 9:29pm

2/15/16

Cycle 2, 5’s day.

Barbell Bench Press
45 lb x 25
135 lb x 10
185 lb x 5
215 lb x 3
240 lb x 6 (Extra set)
240 lb x 6 (Extra set)
240 lb x 11(AMRAP 1)
215 lb x 10 (AMRAP 2)
190 lb x 12 (AMRAP 3)

Isolateral Plate Loaded Incline Press
180 lb x 15
230 lb x 10
230 lb x 10

Isolateral Plate Loaded Row
180 lb x 8
230 lb x 5
280 lb x 2 x 10
290 lb x 10

Face Pull
47.5 lb x 25
47.5 lb x 20

Cable One Arm Tricep Extension
30 lb x 2 x 15

Triceps Pushdown
87.5 lb x 20
87.5 lb x 15

Dumbbell Bicep Curl
35 lb x 10
40 lb x 3 x 8
45 lb x 5

Instead of upping the weight this cycle, I’m adding 2 sets prior to my first AMRAP set. The same weight is used, but I’ll only be donig half as many reps as I expect to get on my first AMRAP set. e.g. I expected 12 reps today on my AMRAP, so I did 2x6 before it. I’m still doing the 2 back down AMRAP sets.

Last week was a disaster training and diet wise. I probably needed it (the break from worrying about it). I’m upping calories by 100, to 2900 total. Morning weight ~209.