Endurance Athlete Goes 5/3/1

Training Logs
161

Tuesday, 28 June 2016
Cycle 16, Week 2, Day 2 - Bench Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Bench Press - [240 TM]
95x5, 120x5, 135x3
155x5
180x5
205x11 [Rep PR]
150x17/3/3 [Rep PR, rest-pause]

Superset w/ Bench
Chins: 5x10; 1x15

Assistance
DB Curls: 4x12
DB Shrugs: 4x15-20

Conditioning
Treadmill: 30:00, 2 miles, 10-12% incline, 125-130HR
.

Wednesday, 29 June 2016
Cycle 16, Week 2, Day 3 - Deadlift [FSL AMRAP]

Warm Up
agile 8, jumping jacks

Deadlift - [365 TM]
145x5, 185x5, 225x3
245x5
275x5
310x13 [PR]
245x20 [PR]

Superset w/ Deadlift
Tuck jumps

Assistance
1a.) Front Squat: 5x5
1b.) Hanging Leg Raise: 5x12
2a.) Back Raise: 3x15
2b.) Ab Wheel: 3x15

Conditioning
Treadmill: 15:00, 1 mile, 12% incline, 135-142HR.

Notes
Great session. Deadlifts are on point right now. I’ve made a note that when my deadlift starts to suck, lower the TM and stick to the PR set followed by one FSL set. That’s it.

162

Thursday, 30 June 2016
Track Workout

Warm Up
1 mile easy run followed by various running skills/drills

Intervals
6x400 w/400 jog recovery
2x200 w/200 jog recovery

Cool Down
3 mile easy run

Notes
Split time (recovery time): 1:15(2:31), 1:15(2:31), 1:15(2:36), 1:15(2:32), 1:15(2:37), 1:15(2:35), :35(1:17), :35
Both physically and mentally, everything is feeling great!

163

I think you and I are in a similar boat here. Usually a good PR set for me is good enough for my Deadlift to move in the right direction. I tried doing a few FSL sets before but just found I tend to rush through them since after that PR set I’m usually just done with Deadlifts. Keep up the good work!

164

As I’ve become stronger, I’ve noticed multiple supplemental sets of deadlifts are…meh. Bar speed sucks and once the sets are done I don’t feel like doing anything else, both of which are counterproductive to getting stronger. I say this now, but next cycle I’ll probably decide to do BBB deadlifts or something similarly stupid. :wink:

Friday, 1 July 2016
Cycle 16, Week 2, Day 4 - Overhead Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 140]
55x5, 65x5, 75x3
90x5
105x5
120x10 [PR]
90x17/4/3 [FSL Rest-Pause; PR]

Superset w/ Press
Chins: 5x10 w/ bw; 3x8 w/ 20lbs

Assistance
1a. Dips: 3x20; Arnold Press: 2x15
1b. Hammer Strength Row: 5x12
2a. DB Hammer Curls: 3x15
2b. Rear Delt Fly: 3x15

Conditioning
Treadmill: 30:00 at 4.0 speed, 10% incline, 125-130 HR

Notes
Pretty standard, ho-hum session. It’s Press day, so that’s par for the course. Adding in extra back work has made this day a little more interesting, though.

165

Cycle 16, Week 3, Day 1 - Back Squat [5s PRO, FSL AMRAP]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 280]
115x10, 135x5, 175x3
210x5
240x5
265x5
210x20 [PR]

Superset w/ Squat
Box jumps

Assistance
1a. Leg Press: 5x15 [close stance, light weight]
1b. Ab Wheel: 5x20
2a. Back Raise: 3x15
2b. Hanging Leg Raise: 3x12

Conditioning
Treadmill: 30:00, 2 miles, 10-13% incline, 130-142HR

Notes
I love high rep squats. I’ll take a FSL widowmaker over the top set for 5 reps any day.
.

Cycle 16, Week 3, Day 2 - Bench Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Bench Press - [240 TM]
95x5, 120x5, 14
180x5
205x3
230x7 [Rep PR]
185x15/3/3 [Rep PR, rest-pause]

Superset w/ Bench
Chins: 5x10; 1x15

Assistance
DB Curls: 4x12
DB Shrugs: 4x15-20
Rear delt: 4x15

Conditioning
5 mile trail run

Notes
Gym was literally empty, so no spotter. 7 reps felt good. 1-2 left.
Drove to a nice trail and ran an easy 5 miles. No watch, no heartrate monitor – need to do this more often.
.

Cycle 16, Week 3, Day 3 - Deadlift [FSL AMRAP]

Warm Up
agile 8, jumping jacks

Deadlift - [365 TM]
145x5, 185x5, 225x3
275x5
315x3
345x8 [PR]
275x15 [PR]

Superset w/ Deadlift
Box jumps

Assistance
1a.) Front Squat: 5x5
1b.) Hanging Leg Raise: 5x12
2a.) Back Raise: 3x10
2b.) Ab Wheel: 3x10

Conditioning
3 mile run

Notes
Hope everyone has a great Fourth!!

166

Tuesday, 5 July 2016
Track Workout

Warm Up
3 mile bike to track; 1 mile easy run with various running skills/drills

Intervals
4x200 w/200 jog recovery [38(1:15), 38(1:13), 38(1:16), 38(1:15)]
2x600 w/600 jog recovery [1:56(3:50), 1:56(3:30)]
4x200 w/200 jog recovery [38(1:17), 37(1:13), 36(1:18), 34]

Cool Down
4 mile easy run
.

Wednesday, 6 July 2016
Cycle 16, Week 3, Day 4 - Overhead Press [FSL Rest-Pause]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 140]
55x5, 70x5, 85x3
105x5
120x3
135x6 [PR]
105x15/3/3 [FSL Rest-Pause; PR]

Superset w/ Press
Chins: 8x8 w/ 15lbs

Assistance
1a. DB Arnold Press: 3x10-15
1b. Hammer Strength Row: 3x15
2a. DB Hammer Curls: 3x15
2b. Rear Delt Fly: 3x15
3. DB Shrugs: 3x15-20

Conditioning
Treadmill: 35:00 at 4.0 speed, 10-15% incline, 125-143 HR

167

The week of stupidity continues (AKA, I have the week off work)…

Thursday, 7 July, 2016
Cycle 17, Week 1, Day 1 - Back Squat [5s PRO, Up/Down Ladder (AMRAP on way down)]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 290]
135x5, 145x5, 175x3
205x5
225x5
260x5
225x15 [PR]
205x22 [PR]

Superset w/ Squat
Tuck jumps

Assistance [Bodyweight]
1a. Bulgarian Split Squat: 3x15 [front foot also elevated for extra ROM]
1b. Ab Wheel: 3x25
1c. Back Raise: 3x15

Conditioning
Track Workout:
1 mile warm up
10x200 w/ 200 jog recovery
4 mile cooldown

Notes
The goal for squats over the next two cycles is to build up to 225x20. Week two of the next cycle is when that’ll happen (hopefully).

Splits(recovery) for the track workout: 35-36(1:20-1:25).

Drove to track right after lifting. The rest of the day will be spent eating and relaxing at a picnic with family.

168

Friday, 8 July 2016

10 mile trail run. 7:28/mile pace. Heart rate stayed right around 140-145bpm.
.

Saturday, 9 July 2016
Cycle 17, Week 1, Day 2 - Bench Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Bench Press - [245 TM]
115x5, 135x5, 145x3
175x3
195x3
220x8 [PR]
195x12 [PR]
175x12/3/2 [PR, rest-pause]

Superset w/ Bench
Chins: 4x12; 4x10

Assistance
DB Curls: 4x12
DB Shrugs: 4x15-20
Rear delt fly: 4x15-20

Conditioning
Treadmill: 15:00, 1 mile, 10-15% incline

Notes
I felt like I had 2-3 reps left in the top set, but I also felt I had a chance to PR the down sets, so I racked it after 8 (220x7 was previous PR). I think that will be my gameplan for this template: PR has many of the sets as possible. So, I might “sandbag” a few top sets and take a rep PR so I can have the energy to also PR the down sets. Big picture, this should work out nicely as the next time I see 220 I will only need 9 reps for a PR and I could’ve easily had hit 10 today. Patrick is slow cooking his TM, I’m apparently slow cooking my PRs.
.

Sunday, 10 July 2016
Cycle 17, Week 1, Day 3 - Deadlift [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
155x5, 185x5, 225x3
265x3
300x3
340x8 [PR]
300x14 [PR]
265x15 [PR]

Superset w/ Deadlift
Tuck jumps

Assistance
1a.) Paused Front Squats: 5x5
1b.) Hanging Leg Raise: 5x12
2a.) Back Raise: 3x12
2b.) Ab Wheel: 3x15

Conditioning
5 mile trail run [36:10, felt good]

Notes
First time deadlifting 340lbs, so of course it crossed my mind to hit a single and call it a rep PR and move on, but that wouldn’t exactly be very NOV of me, lol. 345x8 last week, so I went in with 8 as the goal. Bar speed sucked, but I’ve been lifting/running a ton this past week so I’m not shocked. Needed 14 and 15 reps on the two down sets, respectively. 300x14 zapped the life out of me, but I regrouped (ie: sat down and stared at a wall for five minutes) and the 265x15 actually felt good.

The assistance might look like more than it is. I use very light weight for the paused front squat and the rest is just bodyweight, so it only takes about 15-20 minutes to get through all of it.

Drove to a trail afterwards and ran an easy 5 miles while listening to a podcast. Good times.

I have two flag football games tonight…ugh. My legs are ready for my vacation to be over!

169

Monday, 11 July 2016
Cycle 17, Week 1, Day 4 - Overhead Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 145]
55x5, 70x5, 85x3
100x3
115x3
130x7
115x10
100x13/2/2 [Rest-Pause]

Superset w/ Press
Weighted Chins: 5x8 w/ 20lbs
BW Chins: 15, 12, 10

Assistance
1a. Incline Bench: 3x10-15 [w/ football bar & close grip]
1b. Hammer Strength Row: 3x15
2a. DB Hammer Curls: 3x15
2b. DB Shrugs: 3x15-20

Conditioning
Treadmill: 30:00, 2 miles, 10% incline, 120-125BPM

Notes
Needed 8 reps for a PR on the top set, but had to settle with 7. I have pressed 130x7 four times. One day I’ll get that 8th rep. I knew I didn’t have a shot at PR’ing the down sets (I needed 12 and 17, respectively), but still a good session as this was the last day of vacation and I have been training pretty hard/frequent.

170

Tuesday, 12 July 2016

35 minute trail run. No heart rate monitor, no GPS watch – just a Bill Burr podcast and a nice, easy pace. Stretching afterwards.
.

Wednesday, 13 July, 2016
Cycle 17, Week 2, Day 1 - Back Squat [5s PRO, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 290]
135x5, 135x5, 165x3
190x5
220x5
250x9 [PR]
220x13 [PR]
190x22 [PR]

Superset w/ Squat
Box jumps

Assistance [Bodyweight]
1a. Bulgarian Split Squat: 3x15 [front foot also elevated for extra ROM]
1b. Ab Wheel: 3x25
1c. Back Raise: 3x15

Conditioning
Treadmill: 15:00, 1 mile, 10% incline, 120-125HR

Notes
Called an audible and went for a PR on the top set today. I’ve been using 5s PRO for squat to focus on getting good, crisp reps on my top set while saving my legs a bit for track workouts, but I was feeling good today so I pushed the top set too.

171

Thursday, 14 July 2016
Cycle 17, Week 2, Day 2 - Bench Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, med ball slams

Bench Press - [245 TM]
95x5, 115x5, 135x3
160x5
185x5
210x10 [tie PR]
185x13 [needed 16 for PR]
160x14/3/3 [PR, rest-pause]

Superset w/ Bench
Chins: 6x12; 2x10

Assistance
DB Curls: 3x12-15
DB Shrugs: 3x15-20
Rear delt fly: 4x15

Conditioning
Treadmill: 15:00, 1 mile, 13% incline, 135-140HR

Notes
Meh. I really wanted 11 reps, but it wasn’t to be. I’ll reset before starting the next phase (TM for reps) of this 28 week program, so I’ll definitely bookmark this day and use it as motivation for when 210 comes back around.

My upper body lifts are both kind of stalled right now, but squats/deads are feeling great, so I’m not complaining. My bench was getting a little too close to my squat and with the extra running this summer, I was afraid I’d be benching more than I was squatting by Fall, so I’m actually happy with how things are progressing.

Bodyweight could be an issue as well, as I’m currently sitting around 165lbs after hanging out at 170lbs for a while. With all the running/football/random summer activities, I’ll need to focus on increasing calories.

172

Friday, 15 July 2016
Track Workout

Warm Up
15 min easy jog with various running skills/drills & strides

Track
4x200m w/ 200m recovery jog
1x1600m
4x50 yard strides on football field

Cool Down
20 min easy jog

Notes
200m splits: 37, 36, 36, 37; recovery was ~1:20.
1600m in 5:25. Felt strong from start to finish and was about 85-90% effort.
I ran my first sub 5:00 mile three years ago today (thanks, Facebook…you’re creepy). Without a doubt, I’ll take my current “fitness” over where I was at three years ago.

173

Saturday, 16 July 2016
Cycle 17, Week 2, Day 3 - Deadlift [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
155x5, 185x5, 225x3
245x5
280x5
320x11 [PR, capped]
280x11 [PR, capped]
245x22 [PR]

Superset w/ Deadlift
Tuck jumps

Assistance
Paused Front Squats: 5x5
Back Raise: 3x12
Hanging Leg Raise: 8x12, 1x16 [100 total; ssw/front squats and back raises]

Conditioning
Treadmill: 1 mile, 17:00, 15% incline, heartrate was 90bpm at the start and peaked at 148bpm
.

Sunday, 17 July 2016
Cycle 17, Week 2, Day 4 - Overhead Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 145]
55x5, 70x5, 80x3
95x5
110x5
125x9 [PR]
110x13 [PR]
95x14/2/2 [Rest-Pause]

Superset w/ Press
Weighted Chins: 10, 10, 8, 8, 8 w/ 20lbs
BW Chins: 15, 12, 10

Assistance
1a. Incline Bench: 3x15 [w/ swiss bar & close grip]
1b. Hammer Strength Row: 3x15
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Conditioning
5 mile trail run, right after lifting

PM: two flag football games
.

Monday, 18 July, 2016
Cycle 17, Week 3, Day 1 - Back Squat [Rep Maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 290]
135x5, 145x5, 185x3
220x5
250x3
275x7 [PR]
250x10 [PR, capped]
220x15 [PR, capped]

Superset w/ Squat
Tuck jumps

Assistance [Bodyweight]
1a. Bulgarian Split Squat: 5x15 [front foot also elevated for extra ROM]
1b. Ab Wheel: 5x20
1c. Back Raise: 5x15

Notes
Busy weekend, but feeling good. I have a ten day vacation coming up next month, so the plan is to forego the deload planned after this current cycle and instead take my time going through the next cycle, because I don’t want to leave for ten days mid-cycle. If I take a week long deload now, I’ll be crunched getting in the entire cycle before vacation, so I’ll use those deload days and scatter them throughout the next few weeks instead. It makes sense in my head, but we’ll see how it goes.

174

Tuesday, 19 July 2016
Cycle 17, Week 3, Day 2 - Bench Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, med ball slams

Bench Press - [245 TM]
115x5, 135x5, 155x3
185x5
210x3
235x6 [PR, capped]
255x1 [Joker, 2 second pause on chest]
210x9
185x12/3/3 [rest-pause]

Superset w/ Bench
Inverted Rows: 10x15 [150 total]

Assistance
DB Curls: 3x12
DB Shrugs: 3x20
Rear delt fly: 4x15

Conditioning
Treadmill: 15:00, 1 mile, 12-15% incline [heart rate peaked at 137BPM]

Notes
Just needed six reps for a PR, so I capped it there (1-2 reps left). I knew that PR’ing the following down sets were out of reach, so I threw in a heavy, paused Joker single.

Really liking the rest-pause on the final AMRAP on upper body lifts so I’ve kept them for this cycle. That final triple with 185 felt unbearably heavy.

All in all, good session. Tomorrow will be either an easy, recovery day or some kind of track workout, depending on how I feel when I wake up, which is basically how I plan all of my training days. In the past I planned everything out in advance, but that lead to me training on days when I felt crappy, and not training on days when I felt good, so now I leave it up to how I feel when I wake up. I like simple.

175

Wednesday, 20 July 2016

40 minute run
.

Thursday, 21 July 2016
Cycle 17, Week 3, Day 3 - Deadlift [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Deadlift - [375 TM]
155x5, 185x5, 225x3
280x5
320x3
355x7 [PR]
320x10
280x15 [PR]

Superset w/ Deadlift
Tuck jumps

Assistance
Paused Front Squats: 5x5
Back Raise: 3x15
Hanging Leg Raise: 100 total [ssw/ front squats and back raises]

Conditioning
Treadmill: 30:00. 2 miles, 10% incline.

Notes
Previous rep record with 355lbs was…one rep. I don’t need to slow cook PRs that much, so I shot for a comparable estimated one rep max to my previous pulls on 5/3/1+ day.

Feels nice to pull 355 for 7 reps when my one rep max is 365lbs. Can’t wait to shatter that when this 28 weeks of training progresses into TM work and jokers.

176

Friday, 22 July 2016
Track Workout

Warm Up
15 min easy jog with various running skills/drills & strides

Track
16x200m w/ 200m recovery jog

Cool Down
15 min easy jog

Notes
200m splits were all 36-37 seconds. Recovery jogs ~1:15.

Sunny, humid, 95 degree heat index…my kind of running weather. Originally planned on doing 12x200, but I was feeling great so I added a few more.

177

Cycle 17, Week 3, Day 4 - Overhead Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Overhead Press - [TM 145]
55x5, 75x5, 90x3
110x5
125x3
140x4 [PR]
125x7
110x10/3/3 [Rest-Pause]

Superset w/ Press
Weighted Chins: 10, 10, 10, 8, 8 w/ 20lbs
BW Chins: 15, 12, 10

Assistance
1a. Incline Bench: 3x15 [w/ swiss bar & close grip]
1b. Hammer Strength Row: 3x15
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Conditioning
Treadmill: 30:00, 2 miles, 10% incline
.

Cycle 18, Week 1, Day 1 - Back Squat [5PRO, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Back Squat - [TM 300]
135x5, 155x5, 185x3
210x5
240x5
270x5
240x12 [PR, capped]
210x21 [PR, capped]

Superset w/ Squat
Box jumps

Assistance
1a. Single Leg Press: 5x15
1b. Hanging Leg Raise: 5x12
1c. Back Raise: 5x15

Conditioning
Treadmill: 30:00, 2 miles, 10% incline
.

Cycle 18, Week 1, Day 2 - Bench Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, tuck jumps

Bench Press - [250 TM]
115x5, 135x5, 155x3
175x3
200x3
225x8 [tie PR]
200x12
175x15

Superset w/ Bench
Band pull-aparts/face pulls: 2x20 of each
DB Rows: 75x12, 12, 15
Hammer Strength Row: 3x15 w/ 140lbs

Assistance
1a. BB close grip floor press: 3x15
1b. DB Shrugs: 3x20
1c. DB Curls: 3x15

Conditioning
35 minute run

Notes
Squats and deadlifts are continuing to feel great, while the bench and press are both kind of stalled. I am 100% OK with this as a few months ago it was the opposite. I’ll stay the course and continue to grind.

Back to 5s PRO on the squat this cycle as 225x20 is the goal.

Will reset after this cycle and come back from vacation with two cycles of PR/TM sets and two cycles of PR/Joker sets.

178

Tuesday, 26 July 2016
5 mile run. Lots of stretching/mobility work, before and after.
.

Wednesday, 27 July 2016
Cycle 18, Week 1, Day 3 - Deadlift [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks

Deadlift - [385 TM]
155x5, 195x5, 235x3
270x3
310x3
345x9 [PR]
375x1 [PR]
310x14 [PR]
270x11 [PR]

Superset w/ Deadlift
Box jumps

Assistance
Paused Front Squats: 5x5
Back Raise: 3x15
Hanging Leg Raise: 100 total [ssw/ front squats and back raises]

Conditioning
Treadmill: 15:00, 1 mi, 10% incline, 125-130bpm

Notes
Well, that was fun. I noticed I only needed 11 reps with 270lbs and 14 reps with 310lbs for rep PRs, so I decided to shoot for a new 1RM after the top set. 375lbs is a 10lb PR and I definitely felt like there was more where that came from.

I know I said I was OK with both my bench and press being kind of stalled right now, but I’d be lying if I said I wasn’t using that as motivation during this session. As much as I want to add extra “stuff” to the bench and press in an attempt to force them to pick back up, I’ll push the lifts that are feeling good instead.

179

I’ve been following since this began, bout time to say great work! As of late you’re making me want to re-run the 28wk program haha.

180

Thank you much, @TX_iron. The 28 weeks has been a blast so far, but I’m ready for less PR sets!

Thursday, 28 July 2016
Cycle 18, Week 1, Day 4 - Overhead Press [Rep maxes, Up/Down Ladder]

Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts

Overhead Press - [TM 150]
55x5, 75x5, 90x3
105x3
120x3
135x7 [PR]
120x11 [PR]
105x12/3/2 [rest-pause]

Superset w/ Press
Weighted Chins: 5x5 w/50lbs
BW Chins: 3x10 [1-2 sec. hang at bottom of each rep]

Assistance
1a. Incline Bench: 3x8-12 [w/ swiss bar & close grip]
1b. Hammer Strength Row: 3x15
2a. DB Hammer Curls: 3x10
2b. DB Shrugs: 3x20

Notes
Made a couple minor changes here by easing off the volume of chin ups between sets and widening my grip a bit on the press. I had been using a fairly narrow grip with my index finger just outside the smooth part of the bar and thumb on smooth part, so I moved my thumb out to where my index finger was. I don’t know if this was some miracle cure, but I’ll take two PRs. More importantly, the reps felt much smoother.

No conditioning as I ran out of time, but good session!

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