T Nation

Excelsior's 5/3/1 Log


#41

Week 2 Day 3
Still going very well with the widowmakers though I am capping everything at 15 except for the squats which I’m pushing all the way to 20.

DL: 265lbs x3
305 x3
340 x10
265 x15(widowmaker)

OHP: 110lbs x3
125 x3
140 x10
110 x15(widowmaker)
Again, not a bad day, but the heat in the garage had me pretty drenched throughout. Next week will be week 3 then the deload. After that I’ll be starting krypteia.

Aut viam inveniam aut faciam.


#42

Week 3 day 1. A new week and new percentages and today was the day I had been waiting for to see how a true widowmaker felt. I definitely had to take a few minutes to get up off my knees without getting a little dizzy. Bench press was also a milestone in breaking a barrier that has eluded me since high school.

Sq: 260lbs x5
295 x3
330 x8
260 x20(widowmaker)

BP: 175 lbs x5
200 x3
225 x8(PR)
175 x15

Jim says in the description of 5/3/1 and Widowmakers if you can’t get excited about PR’s and widowmakers then you might as well bow out of weightlifting. There’s definitely a sense of pride in setting a PR on multiple lifts and watching those lifts gradually increase with each cycle. All is looking well for the end of this cycle and then the next step in my journey which will be a commitment to Krypteia.

Aut viam inveniam aut faciam.


#43

Wk3 day 2. Another day in the log and another descent day lifting. The squatting felt heavy and I could feel it in my back. Probably from not bracing enough throughout each rep or something. Benching was okay and didn’t aggravate my shoulder too much.

Sq: 260lbs 5x5

BP:175 5x5
35lbs DB incline press 5x10

pullups: 10, 10, 5 +2 singles

I was unable to do many sets of pullups and may need the bands after all to complete more sets until I’m a little bit stronger with better range of motion. Next up is deadlifts and overhead press then the deload.

Aut viam inveniam aut faciam.


#44

Wk 3 day 3. I actually did this session last night but didn’t have the time to put in the log on here.

DL: 285lbs x5
325 x3
360 x8(straps)
285 x15(straps)

OHP: 115 x5
130 x3
145 x8
115 x15

Deadlifts had me lightheaded and nauseated afterwards. Took me a minute to catch my breath and get OHP setup. Still a pretty good session and good numbers considering I capped the deadlifts well short of failure knowing I still had the widowmaker set to do. This week will be a 7th week protocol then onto a large commitment in the Krypteia. I’m very eager/excited/anxious to get that started and I may do a TM test just to make sure I’m not going to be starting too high for this next phase.

Aut viam inveniam aut faciam.


#45

Today was day 1 of 2 for a 7th week protocol TM test. I’m doing the TM test due to starting the Krypteia program come next week and need to be sure of my training maxes before I start. Today I knocked out squat and bench.

Sq: 250lbs x5
285 x5
320 x5
355 x5(PR)

Bench: 170 x5
190 x5
215 x5
240 x5(PR)

BB curls: 95lbs 2 x8 supersetted with 85lb for 3
85lbs x8 ->65 x6->45x8

All reps on the 100%TM felt good with good bar speed other than the last rep for the squat. That last rep was slow out of the hole but once I got out of the bottom it went up with descent bar speed. Then I threw in a few set of curls just because. My arms have always seemed a bit on the small side and now almost disproportionate to the rest of my frame. So some curls were thrown in for kicks and giggles to bring up something I feel is lagging. Tomorrow I’m going to try to knock out the deadlifts and OHP so I can have some days off before starting the Krypteia on Sunday.

Aut viam inveniam aut faciam.


#46

Stopped by to see what you’re up to and it seems like you’re doing well! Your profile listed your goals and your TM test just beat a couple of those. Nice work!


#47

Thanks. I haven’t looked at those numbers since I first put them in so I guess it’s time to update them and thanks also for stopping by.


#48

Second TM test day with DL and OHP

DL: 135lb x5,5 (warm up)
225 x5(warm up)
275 x5(straps)
310 x5(straps)
350 x5(straps
390 x5(PR, straps)

OHP: 110 x5
130 x5
145 x5
160 x5(PR)

I did some warm up sets leading up to the work sets for the deadlifts since going straight into the work sets at 275lb would have left me ill prepared and not technically sound to lift the heavier weights. The 390 x5 felt like how my 350 used to feel, pulling at my pecs real bad. For some reason pulling heavier weights leave me straining in my chest and I’m not sure why. If anyone has any insight or cues to help with that, please let me know. I used straps for all the working sets because I don’t want my weak grip strength to hold back my deadlift and this was a TM test of my deadlift not grip strength.

The OHP went surprisingly well. I’ve always had issues with my shoulders so seeing the OHP continue to go up without pain in my shoulder is fantastic. Next two days will be rest days even though I’ll be at work but it’s not a labor intensive job. It’s just stressful and mentally demanding so hopefully come Sunday, which I will still be working, I won’t be too drained after work to start Krypteia. Fingers crossed.

Aut viam inveniam aut faciam.


#49

So today was the first day of Krypteia with overhead presses and ummm I’m pretty sure I missed something. I figured having done the prep and fat loss program I was going to need to just jump and get to work. Well half way through I checked the time and…it had only been just over 6 minutes. Needless to say I drastically slowed down with more rest time at about 60-90 seconds at least. Looking at everything after the fact, I believe I missed a few sets. I think I missed some warm up sets that would have gotten a couple more sets of the assistance in there to bring their totals to 50 reps each. As it stands, what I ended up finishing was the main work and 40 reps of each assistance exercise. I’m going to update my excel sheets to reflect the missed sets and use that starting with the squats session.

OHP: 110lbs x5
40lb DB squat x10
OHP: 130 x5
40lb DB SLDL x10
OHP: 145 x5
40lb DB squat x10
OHP: 110 x5
40lb DB SLDL x10
OHP: 110 x5
40lb DB squat x10
OHP: 110 x5
40lb DB SLDL x10
OHP: 110 x5
40lb DB squat x10
OHP: 110 x5
40lb DB SLDL x10

So with all that I ended in 21:52. Even with the added sets I’m sure this prep phase should still be able to be done under 45:00 minutes but squats and deadlifts will probably present a challenge as they did in the prep and fat loss program. I’m ready for the challenge and await the results of the full program.

Aut viam inveniam aut faciam.


#50

Before I get into my log for tonight I just have one thing I have to say first on a very important day for myself.

Seven years ago today, the girl of my dreams became much more than just a reality. She became my life, the mother of my two beautiful girls. She believes I’m her anchor while she works and goes through school to get her doctorate, but she is my rock. My foundation. Unwavering, unyielding, and immovable because I would crumble to nothing without her. She has been the love of my life since 8th grade and will be forever and always.

So now on to my log with Wk 1 day 2 with squats today.

Squats: 180lb x5
35lbs DB incl press x10
Sq: 215 x5
pullups x10(w/ one band)
Sq:250 x5
35lbs DB incl press x10
Sq:285 x5
pullups x10(w/ one band)
Sq:320 x5
35lbs DB incl press x10
Sq:250 x5
pullups x10(w/ one band)
Sq:250 x5
35lbs DB incl press x10
Sq:250 x5
pullups x10(w/ one band)
Sq:250 x5
35lbs DB incl press x10
Sq:250 x5
pullups x10(w/ one band)

Finished 36:55. I figured I would have remembered what it felt like when I did the prep and fat loss program, but somehow I forgot how much it would take out of me. Day off tomorrow to rest then it’ll be bench press day.

Aut viam inveniam aut faciam.