Endurance Athlete Goes 5/3/1

Training Logs
81

Cycle 8, Week 2, Day 1 - Bench Press [Forever BBB]

Warm Up
Agile 8, Med Ball Slams

Bench Press - [5s Week - 230 TM]
WU
150x5
175x5
195x10 [Rep PR]
210x5 [Joker]
120x5x10 [BBB - All reps paused]

Superset w/ Bench
T-Bar Row: 70x15, 80x12, 90x12, 100x3x12
Machine Row: 5x15 w/ 100 lbs [during BBB sets]

Assistance
1a. Tri Extensions: 4x20 w/ 40 lbs
1b. BB Curls: 4x15 w/ 55 lbs
1c. Decline Sit-Ups: 4x15

Notes
Goal today for a rep PR was 10 and I got it no problem. Down sets this week were easy [120lbs - 50% TM] so all reps were paused on the chest. It’s crazy to think back four months when I could barely bench 125 for 3 reps. Added a set on each assistance exercise and flew through it. All said and done, this entire session took less than an hour.

82

Cycle 8, Week 2, Day 2 - Deadlift [Forever BBB]

Warm Up
Agile 8, Box Jumps

Deadlift - [5s Week - 315 TM]
WU
205x5
235x5
270x10 [Rep PR]
295x5 [Joker]
160x5x10 [BBB - all reps from deficit]

Assistance
1a. Ab Wheel: 5x15
1b. Reverse Hyper: 5x12 w/ 50lbs

Conditioning
Prowler: 10 trips of ~30 yards w/ 140 lbs added

Notes
I destroyed my shin on the first rep of the PR set and scraped it over and over again during the remaining sets. By the end I was bleeding through my socks and pants and was leaving puddles of sweat everywhere. Rough session, but at least I have a cool battle wound to show for it.
.

Cycle 8, Week 2, Day 3 - Overhead Press [Forever BBB]

Warm Up
Agile 8, Med Ball Slams

Overhead Press - [5s Week - 130 TM]
WU
85x5
100x5
110x12 [Rep PR]
120x5 [Joker]
85x5x10 [BBB]

Superset w/ Press
Band Pull-Aparts & Band Face Pulls: sets of 10-20 [during WU]
Weighted Chins: 5x5 w/ 50lbs
DB Rows: 75x5x12 [during BBB sets]

Assistance
1a. Chest Supported Row: 5x12 w/ 120lbs
1b. Dips: 5x20 w/ BW
1c. DB Hammer Curls: 5x15 w/ 20lb DBs
1d. DB Shrugs: 5x25 w/ 45lbs DBs

Notes
I’ve been stuck at an estimated 1RM of 150lbs for the past few sessions, but today I was able to get 12 reps with 110lbs, giving me an estimated 1RM of 160lbs. I’ll take it. Apparently, I was so pumped up I loaded the bar wrong and put an extra 15lbs on for the BBB sets. I thought it felt heavy as today was supposed to be “easy” (50% TM). Next session is 70% TM, which will only be an extra 5lbs from today’s weight, so at least I know that should be doable.

83

Playing catch up from the weekend. Last three sessions:

Cycle 8, Week 2, Day 4 - Back Squat [Forever BBB]

Warm Up
Agile 8, Bench Hurdles

Back Squat - [5s Week - 260 TM]
WU
170x5
195x5
220x9 [PR set]
235x5 [Joker]
135x5x10 [BBB - used SSB]

Superset w/ Squat
Box Jumps: 25 total jumps of varying heights.

Assistance

  1. Bulgarian Split Squats: 3x15 w/ 45lb DB
    2a. Horizontal Back Raise 5x15
    2b. Back Supported Leg Raise: 5x15

Conditioning
Prowler: 10 trips of 30 yards with 90lbs added.
.

Cycle 8, Week 3, Day 1 - Bench Press [Forever BBB]

Warm Up
Agile 8, Med Ball Slams

Bench Press - [531 Week - 230 TM]
WU
175x5
195x3
220x6 [Rep PR]
245x1 [Joker]
160x5x10 [BBB - rest as needed]

Superset w/ Bench
T-Bar Row: 70x15, 80x12, 90x12, 100x3x12
Machine Row: 5x15 w/ 110 lbs [during BBB sets]

Assistance
1a. Tri Extensions: 5x20 w/ 40 lbs
1b. BB Curls: 5x15 w/ 55 lbs
1c. Decline Sit-Ups: 5x15

Notes
I wasn’t very confident that I’d get all ten reps on the fifth BBB set, but somehow I got them.
.

Cycle 8, Week 3, Day 2 - Deadlift [Forever BBB]

Warm Up
Agile 8, Box Jumps

Deadlift - [531 Week - 315 TM]
WU
205x5
235x5
300x8 [Rep PR]
315x1 [Joker]
225x5x10 [BBB - 60 seconds rest]

Assistance
1a. Ab Wheel: 5x15
1b. Reverse Hyper: 5x12 w/ 50lbs

Conditioning
Prowler: 12 trips of ~30 yards w/ 140 lbs added

Notes
Very hard session, but set a PR and dominated the BBB sets. 50 reps of 225lbs in just over 7 minutes. Phew.

84

Awesome work going on in here! I like how you are trying different Templates from Beyond 5/3/1 and seem to be having success with them. I’ve ran SVR, Spinal Tap, Advanced and S.S.S in the past and found all of them to work pretty decent (currently running Full Body from 2nd Edition). Spinal Tap did wonders for my Bench Press and Overhead Press. Seems like rep records were/are the ticket for me when it came to Squats and Deadlifts. Keep up the good work!!

85

Thanks, jblues. That means a lot!

Every template is a different experience, and it’s great that each one still holds the core values of the program, so there’s really no drawback to “template hopping”. Once I become more advanced, I’ll put more thought into progressing from cycle to cycle, but right now I’m at the level that I can make gains by simply putting in the work consistently.

Cycle 8, Week 3, Day 3 - Overhead Press [Forever BBB]

Warm Up
Agile 8, Med Ball Slams

Overhead Press - [531 Week - 130 TM]
WU
100x5
110x3
125x7 [PR set]
135x1 [Joker]
90x5x10 [BBB]

Superset w/ Press
Band Pull-Aparts & Band Face Pulls: sets of 10-20
Weighted Chins: 5, 4, 4, 4, 4, 4 w/ 55lbs
DB Rows: 75x5x10 [during BBB sets]

Assistance
1a. Chest Supported Row: 5x12 w/ 120lbs
1b. Dips: 5x20 w/ BW
1c. DB Hammer Curls: 5x15 w/ 20lb DBs
1d. DB Shrugs: 5x25 w/ 45lbs DBs

Conditioning
Row: 1000m in 4:30

Notes
One rep short of a PR, but got all the BBB reps in, so I’ll take it. Can’t PR every time, especially the press. Of all four lifts, it’s definitely the most fickle. Tried the rowing machine for the first time. I might start slowing adding it in at the end of upper body days.

86

Cycle 8, Week 3, Day 4 - Back Squat [Forever BBB]

Warm Up
Agile 8, Box Jumps

Back Squat - [531 Week - 260 TM]
WU
195x5
220x3
245x7 [tie Rep PR]
275x1 [Joker]
180x5x10 [BBB - used SSB]

Superset w/ Squat
Box Jumps: 25 total jumps of varying heights.

Assistance

  1. Bulgarian Split Squats: 3x15 w/ 50lb DB
    2a. Horizontal Back Raise 6x15
    2b. Back Supported Leg Raise: 6x15

Conditioning [PM Session]
Sprints: 10x40 yards, 5x100 yards. Various skills/drills.

Notes
245x7 tied a rep PR at that weight, but this set felt much better. Took advantage of the nice weather and got out to a football field and did some sprinting. Always fun.

87

Cycle 9, Week 1, Day 1 - Bench Press

Warm Up
Agile 8, Med Ball Slams/Throws, Band work

Bench Press - [3s Week - 235 TM]
WU - 95x5, 115x5, 135x3
165x3
190x3
210x8 [Rep PR]
165x15 [FSL]
190x5x5 [SSL 5x5]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu sets]
Chins: 4x15 [during main & fsl]
Machine Row: 5x15 w/ 110 lbs [during bbb sets]

Assistance
5 minutes of tris/bis

Conditioning
Row: 1000 meters in 3:57
.

Cycle 9, Week 1, Day 2 - Deadlift

Warm Up
Agile 8, Box Jumps

Deadlift - [3s Week - 315 TM]
WU - 135x5, 155x5, 185x3
230x3
260x3
295x8 [Rep PR]
230x15 [FSL - double overhand]
260x5x5 [SSL 5x5]

Assistance
Ab Wheel: 100 total rollouts
Reverse Hyper: 3x15 w/ 50 lbs

Conditioning
Prowler: 12 trips of ~30 yards w/ 140 lbs added
Row: 1000 meters in 3:53

88

All your lifts are progressing nicely, 5/3/1 looks like it definitely works for you. What’s your bodyweight up to, though? I haven’t seen an update on that in a while…

89

Thanks, Steve!

Weight is holding steady around 165-167lbs. I was at the track last week for the first time in a while and took an “after” shot to go along with the picture I took right before starting 5/3/1…

From November 2015 (135lbs):

960×1280 522 KB

From March 2016 (165 lbs):

960×1280 441 KB

It’s pretty cool what 5/3/1 can do if you sleep and buy groceries on a consistent basis. That Jim Wendler might know what he’s doing. :smile:

90

Cycle 9, Week 1, Day 2 - Deadlift

Warm Up
Agile 8, Box Jumps

Deadlift - [3s Week - 315 TM]
WU - 135x5, 155x5, 185x3
230x3
260x3
295x8 [Rep PR]
230x15 [FSL - double overhand]
260x5x5 [SSL 5x5]

Assistance
Ab Wheel: 100 total rollouts
Reverse Hyper: 3x15 w/ 50 lbs

Conditioning
Prowler: 12 trips of ~30 yards w/ 140 lbs added
Row: 1000 meters in 3:53

.

Cycle 9, Week 1, Day 4 - Overhead Press

Warm Up
Agile 8, Med Ball Throws

Overhead Press - [3s Week - 135 TM]
WU - 45x5, 55x5, 65x5, 75x3
95x3
110x3
120x8 [tie Rep PR]
95x13 [FSL - Rep PR]
110x5x5 [SSL 5x5]

Superset w/ Press
Band Pull-Aparts & Band Face Pulls: sets of 10-20 [during wu]
Weighted Chins: 5x5 w/ 55lbs [during main & fsl]
DB Rows: 65x5x15 [during ssl sets]

Assistance
Dips: 5x20
Curls: 5x15

Conditioning
Row: 1000m easy; 2x500m hard, w/ 60 sec rest; 1x1000m hard; 1000m easy

91

Cycle 9, Week 1, Day 5 - Back Squat

Warm Up
Agile 8, Jumping Jacks

Back Squat - [3s Week - 270 TM]
WU - 115x5, 135x5, 155x3
190x3
215x3
245x8 [Rep PR]
215x5x5 [SSL 5x5]
190x20 [FSL - Rep PR]

Superset w/ Squat
Box Jumps: ~25 total jumps of varying heights.

Assistance

  1. Bulgarian Split Squats: 3x15 w/ 55lb DB
    2a. Horizontal Back Raise 4x15
    2b. Hanging Leg Raises: 50 total, toes to bar

Conditioning
3000 meter row

92

Cycle 9, Week 2, Day 1 - Bench Press

Warm Up
Agile 8, Med Ball Slams/Throws, Band work

Bench Press - [5s Week - 235 TM]
WU - 95x5, 115x5, 135x3
155x5
180x5
200x10 [PR, capped]
180x5x5 [SSL 5x5, last rep of each set paused on chest]
155x15 [FSL, Rep PR, capped]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu sets]
Hammer Strength Row: 5x15 w/ 110 lbs [during bbb sets]
Chins: 100 total [sets of 10-15 throughout session]

Assistance
tris/bis with bands and light DBs

Conditioning
Row: 3x1000 meters [60 sec rest]

Notes
Very happy with the 200x10. I had 1-2 reps left too.

93

Cycle 9, Week 2, Day 3 - Deadlift

Warm Up
1000m row, Agile 8

Deadlift - [5s Week - 315 TM]
WU - 135x5, 165x5, 195x3
210x5
245x5
275x10 [Rep PR, capped]
245x5x5 [SSL 5x5]
210x20 [Rep PR, capped]

Superset w/ Deadlifts
Box Jumps: ~25 total jumps. Start at 20” and work up to 40”

Assistance
Ab Wheel: 100 total rollouts
Reverse Hyper: 3x15 w/ 50lbs

Conditioning
Row: 3x500m w/ 60 sec rest (1:48, 1:50, 1:49)

Notes
Everything felt light and snappy today. Weights flew up, no grinders, and capping sets while still setting PRs.

94

Cycle 9, Week 2, Day 5 - Overhead Press

Warm Up
Nada x 100

Overhead Press - [5s Week - 135 TM]
WU - 45x5, 55x5, 65x5, 75x3
90x5
100x5
115x10 [Rep PR, capped]
100x5x5 [SSL 5x5]
90x15 [Rep PR, capped]

Superset w/ Press
Weighted Chins: 5x5 w/ 55lbs [during wu & main]
Chest Supported T-Bar Row: 5x10 [during ssl sets]

Assistance
1a.) Dips: 100 total [25, 25, 20, 20, 10]
1b.) Curls: 5x15
2a.) DB Shrugs: 3x15
2b.) Decline Sit Ups: 3x15

Conditioning
3000m Row: 1000m easy, 1000m hard (3:50), 1000m easy

Notes
Didn’t do my usual warm up and instead went right into the warm up sets for the press. That first chin up set warmed me up fast. Ooph. Mental note: if not warmed up, start with bodyweight chins, dumbass.

On the positive side: I hit my goals for the press without any trouble.

95

Cycle 9, Week 2, Day 6 - Back Squat

Warm Up
Agile 8, Jumping Jacks

Back Squat - [5s Week - 270 TM]
WU - 115x5, 135x5, 155x3
175x5
205x5
230x10 [Rep PR, capped]
205x5x5 [SSL 5x5]
175x20 [FSL Widowmaker]

Superset w/ Squat
Tuck Jumps.

Assistance
1a. Bulgarian Split Squats: 3x15 w/ 60lb DB
1b. Horizontal Back Raise 3x15 w/ 10lbs behind head
2. Core Circuit [Toes to Bar/Decline Sit Up/Ab Wheel]: 3x10/10/15

Conditioning
Prowler +140lbs: 10 trips
.
.

Cycle 9, Week 3, Day 1 - Bench Press

Warm Up
Agile 8, Med Ball Slams/Throws, Band work

Bench Press - [5/3/1 Week - 235 TM]
WU - 95x5, 120x5, 140x3
175x5
200x3
225x5 [Rep PR]
225x4 [Take Two]
200x5x5 [SSL 5x5, last rep of each set paused on chest]
175x12 [FSL, Rep PR]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu sets]
Chins: 70 total [sets of 10-15 during main sets]
Hammer Strength Row: 5x15 w/ 110 lbs [during bbb sets]

Assistance
Curls/Extensions/Shrugs: 3x12-15

Conditioning
Row: 1000m easy, 3x500 meters hard w/ 60 sec rest, 1000m easy

Notes
The goal for today was six reps, but I apparently didn’t center myself on the bench properly and slipped to one side on the second rep. I tried to fight my way through it, but had to rack it after grinding my fifth rep.

225x4 was my previous best, so I probably should’ve taken the rep PR and moved on, but I wasn’t happy, so I went back looking for a triple. Hit the triple easy, so I brought the fourth rep down, paused it on my chest for a two count, and let it rip. Frustration gone and moved on to the rest of the session.

96

I’ve been slacking in updating the log, but still working hard in the gym…

Cycle 9, Week 3, Day 2 - Deadlift

Warm Up
Agile 8 & lots of band work on hips/glutes

Deadlift - [5/3/1 Week - 315 TM]
WU - 135x5, 165x5, 195x3
245x5
275x3
310x7 [PR]
275x5x5 [SSL 5x5]
245x15 [Rep PR, capped]

Assistance
Ab Wheel: 100 total rollouts
Adductor/Abductor Thingy (that’s the technical name, right?): 3x15-20/each

Conditioning
Row: 5000m in 20:50
Run: 1600m on track in 5:52

Notes
My lower back was tapped out after deadlifting, but I was still really energized, so I went super easy on assistance and hit the conditioning hard.
.

Cycle 9, Week 3, Day 3 - Overhead Press

Warm Up
Agile 8, Med Ball Throws

Overhead Press - [5/3/1 Week - 135 TM]
WU - 55x5, 65x5, 80x5, 75x3
100x5
115x3
130x6 [PR]
115x5x5 [SSL 5x5, all reps paused on last two sets]
100x12 [Rep PR, capped]

Superset w/ Press
Weighted Chins: 25 total reps with 60lbs added. [4, 4, 4, 4, 4, 3, 2]

Assistance
1a.) Close grip bench press: 5x10
1b.) Chest Supported T-Bar Row: 5x10

Notes
In this session, I focused on keeping lower body really tight and that is definitely something I’ll continue to concentrate on. Previously, I simply locked my knees and tried to keep my core tight.
.

Cycle 9, Week 3, Day 4 - Back Squat

Warm Up
Agile 8, Jumping Jacks

Back Squat - [5/3/1 Week - 270 TM]
WU - 115x5, 135x5, 165x3
205x5
230x3
255x7 [PR]
230x5x5 [SSL 5x5]
205x15 [Rep PR, capped]

Superset w/ Squat
Tuck Jumps

Assistance
1a. Bulgarian Split Squats: 3x15 w/ 60lb DB
1b. Horizontal Back Raise 3x15 w/ 12lbs DB behind head
2. Core Circuit [Decline Sit Up/DB Side Bend/Ab Wheel]: 3x15/15/15 w/ 5lbs on head/80lb DB/2 sec pause

Conditioning
Prowler +90lbs: 10 trips [5 w/ high handles; 5 w/ low handles]

Notes
Great session today. I had hopes that I could push the FSL to 20 reps, but it would’ve gotten really ugly, so I racked it after what I felt like would’ve been my last solid rep.

97

Cycle 10, Week 1, Day 1 - Bench Press [5x3 at 90%]

Warm Up
Agile 8, Med Ball Slams

Bench Press - [3s Week - 240 TM]
WU - 95x5, 120x5, 145x3
170x3
195x3
215x7 [Rep PR, capped]
230x3 [Joker]
215x5x3 [a few paused reps towards the end. I’ll try to increase number of paused reps over the cycle]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu & main sets]
Chins: 64 total in five sets [during 5x3 bench sets]

Assistance
DB Incline Bench: 3x10-15
Hammer Strength Row: 3x15
Curls: 3 sets with DBs that should’ve been pink.

Conditioning
Row: 1000m easy

.

Cycle 10, Week 1, Day 2 - Deadlift [5x3 at 90%]

Warm Up
Agile 8, jumping jacks

Deadlift - [3s Week - 325 TM]
WU - 135x5, 175x5, 205x3
235x3
270x3
300x8 [Tie Rep PR, capped]
315x3 [Joker, Rep PR]
300x5x3

Superset w/ Deadlift
Box Jumps: ~25 total jumps, varying from knee high to waist high

Assistance
1a. SSB Squat: 3x10
1b. Reverse Hyper: 3x12
Core Circuit [toes to bar, decline sit up, ab wheel]: 3x10/12/15

Conditioning
Prowler +140lbs: 6 trips

Notes
It was hard to cap the PR set at 8 because I felt like I had a couple more good reps left, but the goal was to not crap the bed on the 5x3 at 90%.

Turned out to be a good decision because those sets caught up quick.

98

Cycle 10, Week 1, Day 3 - Overhead Press [5x3 at 90%]

Overhead Press - [3s Week - 140 TM]
WU - 55x5, 70x5, 80x5, 85x3
100x3
115x3
125x7 [tie Rep PR]
135x3 [Joker]
125x5x3 [5x3 at 90% TM]

Assistance
1a.) Close grip bench press: 3x10
1b.) Curls: 3x15

Notes
Woke up with a migraine, so just got in what I had to and left.
.
.

Cycle 10, Week 1, Day 4 - Back Squat [5x3 at 90%]

Warm Up
Agile 8, Jumping Jacks

Back Squat - [3s Week - 280 TM]
WU - 115x5, 135x5, 175x3
195x3
225x3
250x8 [Rep PR, capped]
265x3 [Joker]
250x5x3 [5x3 at 90%]

Superset w/ Squat
Box Jumps [during wu & main sets]
Weighted Chins: 25 total chins w/ 60lbs added [during 5x3 sets]

Assistance
Bulgarian Split Squats: 65x3x15 w/ SSB
Good Mornings: 155x3x15 w/ SSB
Core Circuit [Straight Leg Raise/DB Side Bends/Weight Sit Ups]: 3x15/20/15 w. BW/80lbs/15lbs

Conditioning
Prowler +90lbs: 5 trips

Notes
Migraine gone and this ended up being a great session. Everything felt light . Even made up for yesterday’s lack of pulling with some weighted chins.

99

Cycle 10, Week 2, Day 1 - Bench Press [5x3 at 90%]

Warm Up
Agile 8, Simple 6, Med Ball Slams

Bench Press - [5s Week - 240 TM]
WU - 95x5, 115x5, 135x3
155x5
180x5
205x10 [Rep PR, capped]
225x5 [Joker, 2-3 reps left]
215x5x3 [5x3 at 90%, all reps of final 3 sets paused on chest]

Superset w/ Bench
Band Pull A-Parts / Band Face Pulls: multiple sets of 20 each [during wu & main sets]
Chins: 65 total in five sets [during 5x3 bench sets]

Assistance
DB Incline Bench: 3x10-12
Hammer Strength Row: 3x15
Curls: 3x15-20

Conditioning
Row: 1000m easy, 3x500m (1:49, 1:51, 1:49) w/ 60 sec rest, 1000m easy

Notes
Awesome session. I would’ve been happy with eight or nine reps on the PR set, but ten reps came easy.

100

Wow amazing transformation already. Massive strength increases and went from looking sick :mask: to SICK :sunglasses::muscle:. Keep it up!