T Nation

DK's Just Training Log

So since everyone else seems to be having good success with the 5-3-1 program, i have decided to give it an extended run. The training logs on here have helped me a bunch, and i really like the straightforward plan of attack. My current maxes (tested last week) are as follows:

Deadlift = 405
Bench = 225
Standing Press = 150
Squat = (estimated around 265)

I am going to drop the starting weights of my Squat and Deadlift a little lower than 90% because i am not used to any sort of volume or really any rep range over 5. So my starting 90% lifts will be

Squat = 220 (90% of 245)
Bench = 202
MP = 135
Deadlift = 342 (90% of 380)

For assistance work i want to incorporate a lot of single leg work, as I really do think that these have helped my deadlift a great deal in the past year. Jumping will also be a priority, as i am to improve on my pathetic 27 inch VJ.

Squats, week 1

Squats 145x5, 165x5, 185x12

1 leg DB Lune 3x10,10 55’s

Pullthroughs 3x10 120

Split stance cable chops 3x8,8 110

Short simple session today. First time back squating in a while, but it actually felt pretty good. I definitely haven’t gone above 10 reps in ages, so i was please with this for my first effort. The squat has the most room for improvement, and will be my primary focus for the time being (assuming i can keep my back healthy this time).

Tue 9-8-09

Bench Day

Bench 135x5, 155x5, 175x12

Chinup BWx5, 25x5, 45x3

Flat DB Bench 70x10, 70x9, 70x8

Pronated CSR 4x10 90

Facepulls 3x10 100

Was happy with 12 reps on 175 considering i haven’t slept much this past week. I will be keeping the volume a bit low for this first month just as i will be traveling a lot for work (and college football games). Flat DB Bench was way harder than it should have been.

Thu 9-10-09

MP and Deadlift

Upper
MP 90x5, 100x5, 115x8

Wide neutral grip Pullups = 10,8,6,5,4,4,4 = 41 reps (shitty)

MP 65 4x10

Incline elbow out ext 30lb db’s 3x10

Lower
(Before workout went to local bball court 5x5 rim jumps. Some standing vert, some 1 step and some full 3 step jump.)

Deadlift 225x5, 260x5, 290x9

DB Jump Squats 4x5 15’s

KB Swings 2x10

Ended up combining MP and Deadlift day since i will be out of town all weekend. This session exposed the fact that i haven’t done sets over 6 reps in a long time. MP was ok, not great and chinups just died after the first set. First time ever deadlifting over 5 for a set, so the last set of 290x9 was good. That set actually felt better than the 2 lighter sets for some reason.

Also, i have a question for anyone else doing the 5-3-1. How or when do you guys use a belt? I have never used a belt, except for my max deadlift attempt. I used it a week ago when i hit 405, and it definitely seemed to allow my glutes and hams to take the majority of the lift. Do other people use a belt on the final “all out” sets for deadlift and squat? Or just on the “1 rep all out” test? Or never? Just curious whether it would benefit me to add a belt to some sets…

[quote]thevtdude34 wrote:
Also, i have a question for anyone else doing the 5-3-1. How or when do you guys use a belt? I have never used a belt, except for my max deadlift attempt. I used it a week ago when i hit 405, and it definitely seemed to allow my glutes and hams to take the majority of the lift. Do other people use a belt on the final “all out” sets for deadlift and squat? Or just on the “1 rep all out” test? Or never? Just curious whether it would benefit me to add a belt to some sets…

[/quote]

i used to only slap it on for the last one or two sets for squats and deads. however i tweaked it doing gm’s several weeks ago and have been wearing it for warm-ups too these days. just having it on a notch looser than normal helps mentally i think.

i think the whole beltless elitism is over rated. wear a belt if you want, it’s not gonna kill you and it might help you.

where in MA are you?

Thanks for the advice, and that’s kind of what i was thinking (just using it on the last set of Deads and Squats). And i am in Boston. You?

worcester!

good luck with 531. i think it’s a great program.

Mon 9-14-09

Bench Day

Bench 145x3, 165x3, 185x7
Chinup BWx5, 25x5, 40x3, 50x3

CSR 3x10 95, 2x8 95
Flat DB Bench 3x10 70, 70x6

Facepulls 2x10 110, 90x10

Skullkrusher 2x10 30
DB Curl 2x10 35

Not a great day, but this was sort of expected after the roadtrip this weekend. Got 185x9 just 2 weeks ago, so i was dissapointed with 7 reps. Rest of the session was fine, still getting used to the reps of 10. Also, i switched Bench and Squat day because i am playing in a basketball league on Monday nights and i figured Squatting would impact that more than Bench. Although that gets me back to the standard “Monday Bench day” which i wanted to get away from…

Tue 9-15-09

Squat Day

Squat 155x3, 175x3, 195x12

DB Reverse Lunge 4x10,10 60

Pullthroughs 3x10 120

Squats didn’t feel great today, felt real heavy. That said, i did bang out 12 reps with 195, so that was 10lb more than last week. Lunges sucked, not much to say about that. Also, i never feel like doing abs at the end of these workouts, so i think i am going to do ab work on a seperate day from now on.

Thu 9-17-09

MP and Deadlift

MP 95x3, 110x3, 125x7

Wide grip Neutral pullups 11,8,8,6,5,5,5 = 48 reps in 7 sets
MP 4x10 75

Elbows out ext 3x10 35
DB Hammer Curl 45x8, 2x6 45

Deadlift
240x3, 275x3, 305x8

DB Squat jump 20x5

Good day overall. Was going for 6 reps on MP, but was able to knock out 1 more. Got a few more pullups today, and didn’t just die after the second set. Deadlifts were solid, but my calfs cramped like a son of a bitch trying to do squat jumps so i just bagged it for the day. Now its time to hop in the car for a 12hr drive to Blacksburg for the weekend!

Tues 9-22-09

Bench (Deload)
95x5, 115x5, 2x5 135

Chinup
3x3 25

DB Bench
4x10 50’s

CSR
4x8 90

Facepull
2x10 90

Skullkrusher
2x8 30

This should be my 5/3/1 week, but am under the weather and figured it would be smarter to switch to my deload week. Not by the book, but i think better than having a shitty week of sessions. Not much too say here, easy session and was in and out pretty darn quick.

Wed 9-23-09

Squat Day (Deload)

Squat
95x5, 115x5, 3x5 135

DB Reverse Lunge
4x10 35

Pullthroughs
90x10, 110x10

Nothing much to say here.

Thu 9-24-09

Hill Sprints x 6

There is a hill outside my place that is about a 20s sprint up when fresh. I have a long way to go with conditioning

Fri 9-25-09

MP Day (Deload)

MP
45x5, 65x5, 3x5 85

Wide grip neutral chins
6x5

MP
3x10 55

Elbows out ext
25x10, 2x8 30

DB Curl
3x10

Short and easy session. Can’t wait to get back to real workouts again…

Mon 9-28-09

Bench Day

Bench 155x5, 175x3, 190x6
Chinups BWx5, 35x3, 45x3, 50x3

DB Bench 2x10 75, 75x8, 75x7
CSR 2x10 100, 100x9, 100x8

Facepull 3x10 100
DB skullkrusher 3x8 35’s

A little dissapointed with only 6 reps on the bench, but i guess i really didn’t eat well or enough this weekend. Everything else was ok.

Tue 9-29-09

Squat

Squat 165x5, 190x3, 210x10

DB Reverse Lunge 2x10 65, 2x8 65

Pullthroughs 3x10 120

Was gunning for 9 reps on the squats and hit 10, so thats a good day. Lunges were fairly tough

Wed 9-30-09

Hill Sprints x 7 8:14

Thu 10-1-09
MP

MP 100x5, 115x3, 130x5

Wide grip neutral pullups 11,8,5,5,5,5,5,6 = 50 reps 8 sets
MP 4x10 80

Elbows out ext 3x10 35
DB Curls 2x8 45, 1x6 45

The assistance work was a bit tougher today, but my shoulders got a huge pump. Pullups just died after the second set.

Fri 10-2-09

Deadlift day

Sumo 255x5, 295x5, 325x6

Natty GHR 2x6

Preworkout 2x5 rim jumps

Blah day. The jumps were terrible, and i feel like my VJ or running VJ is down about 2" this month? Need to be more consistent with jumping next month. 325 set was tough, need to use chalk next time.

Mon 10-5-09

Bench (1st week, 2nd cycle)

Bench 140x5, 160x5, 180x10
Wide grip Neutral Pullups BWx5, 25x3, 35x3, 40x3

DB Floor Press 75 x 10,10,9,8F
1 Arm DB Row 75 4x10

Elbow out ext 35 3x10
DB Hammer curl 40x10,8,8

DB ext rotation 2x10

A bit better today than last week, though the accessory work is still not where it should be.

Wed 10-7-09

Squat

Squats 155x5, 175x5, 195x14

DB Bulgarian Squat 3x10 40

1/2 Kneeling cable chop 3x10 90

Good session today with the squats.

Thu 10-8-09

MP

MP 95x5, 105x5, 120x9*PR

MP 85x10,10,10,8
Chinups 13,11,6,5,5,5,5 = 50 reps 7 sets,

Rolling DB ext 4x10 25
Reverse Curls 65x6,5,3 (I think this bar was not the normal 15lb)

Prone trap raises 2x8 10

Good session, got 1 more rep and 5lbs more than the 5+rep day last month. Actually i just realized i hadn’t been marking up *PR’s, but really every Squat, MP and Deadlift session the past month (except deloads obviously) has had a rep PR. Also, regular chinups were good, probably could have got 14 or 15 if i was trying to totally max out.