3-MAR-2019
RFESS
BWx10
BW+15x8
Trap bar deadlift
115x5x2
135x5 ← forgot to stop at 3 reps here
155x3
175x8
Press
45x5x2
55x5
65x3
75x3
85x3
I did a couple circuits of cable lateral raises, cable hammer curls and tricep push-downs as well. Knees were bugging me a bit after my workout. Not sure if it was the RFESS or trap bar deadlifts that set them off. Something to keep an eye on for sure.
Cool - the 5/3/1 programs look really good but I think they are a little advanced for me. I plan to do it towards the end of the year - maybe the Boring But Big version.
I like the “forgot to stop at 3 reps” - lost yourself in the moment?!
I think 5/3/1 is fine for beginners. There’s even a beginner template on Jim Wendler’s website. You might make faster short-term progress on Starting Strength or Texas Method, but faster short-term progress really isn’t my goal. The main concepts - sub-maximal training, occasional AMRAP/PR set, waved periodization - are critical for all lifters to understand. You can read about the concepts and get an intellectual understanding, but you don’t really get it until you do it.
6-MAR-2019
Squat - I’ll add 10 lbs to my TM for my next cycle
45x10
85x5
105x5
110x5
125x3
140x8 (estimated 1RM 174)
Push-up
BWx8
BWx7
BWx6
BWx5x3
DB row
32.5x10x3
Cable row
70x10x2
Cable hammer curl
20x10x2
I’ve been reading around about the 5/3/1 stuff and it all seems pretty interesting. I read the beginners stuff on Wendlers website. But it wasn’t exactly clear - for example it said “squat 5/3/1, 5x5 @ FSL”. Do you know what that means?
Most of Jim’s workouts can be broken into 3 parts - the main work, the supplemenaty work, and the accessory work. The beginner program fits that model. The main work consists of traditioanl 5/3/1 sets. The supplementary work consists of the 5x5 @ FSL work. That means you follow up the main work with 5 sets of 5 reps at the “first set last” weight, which is the weight you used for your first working set of that day. The accessory work consists of 50-100 reps of a push, pull and single leg or core exercise. The accessory work is done at higher reps, not approaching failure.
Another option would be to follow the “5’s progression” model for the main work. You just do 5 reps for each set, rather than the traditional 5/3/1 reps. No PR sets when you go this route.
Ultimately, you should buy the books. The kindle versions are not expensive. There’s a lot of jargon to understand. You can try to piece it together from stuff on the internet, but it’s a lot easier to just read the books. If you can only buy one, buy ‘Beyond 5/3/1’.
Last bit of advice is just get to it. Don’t feel like you need to find the perfect 5/3/1 template. Just do something and make adjustments as you go. You’ll almost definitely get stronger, and you definitely won’t get weaker.
Thank you my friend. That was my next question - which book covers the most detail! I’ll read up while I finish the next 2 weeks of the plan I’m doing then go from there.
Happy to help. I’ll be interested to know what you think after you’ve done a cycle or 2.
9-MAR-2019
Squat - I did some cardio on the elliptical yesterday to include some all out “sprints”. This took more out of me than I thought. The delaod percentages I did today were much more challenging than last week.
45x10
85x5
95x5
110x5
125x5
Bench press
45x10
75x5
95x5x2
105x3
120x5 (estimated 1RM 135)
Lat pull-down
75x10x5
11-MAR-2019
I played around with some goblet squats as part of my warm-up. I think for my next cycle, I’m going to skip the squatting on day 3 altogether.
Press - I didn’t get 5 reps on my top set, so I’ll keep my press TM the same for my next cycle.
45x5
55x5
65x5
70x5
80x5
90x4 (estimated 1RM 98)
Deadlift - My ADD got the best of me and did conventional deadlifts instead of the trap bar deadlifts called for in my programing. I added weight in 20-lb increments until things got heavy. Lower back didn’t feel great when I was done 
95x5
115x5
135x5
155x5
175x3
195x3
Last, did a circuit of cable hammer curls, hamstring curls and cable lateral raises. Just going for a pump here, didn’t record weights or reps.
Thoughts for next cycle. I’m going to increase TM for squat, bench, trap bar deadlift and leave TM the same for press until I can get 5 reps on week 3. I think I need more pressing volume, so I’m going to add 2 sets to my main work days. I’m also going to add some extra hamstring work, likely 2 sets of hamstring curls on days 1 and 2.
13-MAR-2019
Push-up - I think I’m going to start adding 1 rep per week on these until I can knock out 5x10 easily and with perfect form.
BWx8
BWx7
BWx6x2
BWx5x2
37 reps
DB row
32.5x10x5
Squat - Knees were a little cranky after squatting. I may try squatting in flat shoes to see if that helps.
45x10
85x5
100x5
115x5
130x10
Hi mate. Back feeling better after the deadlifts? What’s the push up and squat workout? How does that fit into 5/3/1?
5/3/1 full body calls for 5/3/1 squats (5, 5, 5+ for week 1), 5x10 db bench press and 5x10 db rows for day 1 of each week. The only change I made is doing push-ups instead of db bench press. There are a few 5/3/1 full body variants floating around. I’m doing the one from Beyond.
Cool. I’ve read through “5/3/1 2nd edition” and “Beyond 5/3/1” but I skimmed over the full body stuff as I’m not intending to run that yet…although the wife decreed yesterday that we will be trying for another baby so may I will need to do full body once the baby comes!
Anyway keep going mate, looks like you’re keeping the consistency up. I’m going to plan my cycle - I’m thinking 5/3/1 + down pyramids (location 185 in the kindle book) then assistance work.
Are you doing the 6-week cycles then deload like Jim says? With the 2 back-to-back 3-week cycles then deload?
Are you planning to go for PR sets on the top set and last set of the pyramid, or just the top set? The pyramid setup caught my eye at one point as well, so I’ll be interested to see how it works out for you.
Not sure about the deload. I mean, I’m only working out 3 days a week, and my workouts are generally only 45 minutes. So, I’m not sure I’m accumulating enough fatigue to warrant a deload. I’ll play it by ear I guess.
I’m thinking PR set on the top set and both down sets. At least that’s the plan now.
Busy day yesterday, didn’t get around to logging my workout. Knees and low back are a little cranky after squatting. I have a hard time controlling depth, and I think I went deeper than I’m used to on a few reps.
15-MAR-2019
Squat - The deload squat percentages are 65, 75, 85%, but I opted for straight sets at 75% to mix things up.
45x10
85x5
95x3
105x3
115x5x3
Bench press
45x10
75x5
85x5
100x5
110x7
Lat pull-down
85x10
80x10x2
85x10x2
18-MAR-2019
I did terribly on sleep, so I just went in to do the bare minimum. Not sure what my deal is lately, but everything seems to hurt after working out… low back, knees shoulder. Not sure what to do.
Trap bar deadlift
115x10
135x5
155x5
175x5
135x5
135x5
Overhead press - PR sets was on rep less than last time I hi 80 lbs. Am I getting weaker!?!
45x5
55x5
60x5
70x5
80x5
Crap rest will do that to you. Keep putting in the work, even on the bad days, and the results will come.
2x for @OTHSteve’s comment on sleep; messes with you big time.
Have you got a stretching routine? I’m going to try this Epsom bath salt stuff - will let you know if its any good for soreness.