T Nation

Flaneur's Log (Beyond 5/3/1)

A bit of background info on me that might be important for understanding my difficulties with some lifts: When I was 5 I had a large chunk of my right foot cut off. It included the big toe, the one next to it, and a couple inches of foot below that. My leg and hip were broken. I suspect that growing up “off balance” like that may have altered my spine in some way. In middle school they suspected that I had scoliosis. Anyways…

I started Beyond 5/3/1 this week. Seems like a lot of guys here are doing it. My training maxes for each lift are: 255 Squat, 315 Deadlift, 235 Bench, 145 Overhead Press, as wells as 145 Hang Power Clean and 100 Hang Power Snatch. I generally keep my notations short because I don’t believe that most of the workout is very important (warm-ups, assistance).

Height: 6’1
Current Bodyweight: 194-200 lbs depending on the time of day.
Lifting since November 2012
Past programs: SS, 5/3/1

Monday (Press):
PR Set: 145x5
Jokers: 155x1, 160xFail
Downs: 5x8x105
Assistance: DB Incline (5x10x50s), Lateral Raises, Facepulls, Tricep Pushdowns (w/ Rope)

Tuesday (Cleans & Deadlifts):
HPC PR Set: 145x6
HPC Jokers: 155x1, 160x1
Power Cleans: 170x1, 175x1
DL PR Set: 315x5
DL Jokers: 330x1, 345x1, 360x1
DL Downs: 3x3x235
Front Squat: 5x155, 5x165, 3x5x170

and today,

Thursday (Bench):
PR Set: 235x5
Jokers: 245x1, 260x1
Downs: 5x8x175
Assistance: DB Rows, DB Flys, Straight Arm Wide Grip Lat Pulldowns, Facepulls

Some things I’m thinking to myself after writing that out include: Should I really do so much volume on the DB Incline after so much volume on Press? Should I even bother with down sets for the Deadlift? Will I do deadlifts for reps after squat tomorrow, or should I pick something else, like snatch grip back extensions, RDLs, or good mornings?

Bad day for me. Lack of sleep this week caught up.

Friday (Snatch & Squat):
[cut snatch workout short, decided to drop TM, should be something I can do with good form regardless of how I feel]
SQ PR Set: 255x4
SQ Jokers: 270x1, 280x1
SQ Downs: 3x5x190
Assistance: Snatch Grip Back Extensions

Considering moving some things around (next cycle). Perhaps doing snatches before presses instead of squats, and doing SQ monday, HPS & OHP tuesday, HPC & DL thursday, and BP friday.

PR Set: 145x5
Downs: 5x8x105
Assistance: Chins, CGBP, Facepulls, Lateral Raises

Hang Power Cleans: 145x5, 150x1, 160x1, 165x1
Deadlifts: 315x5, 330x1, 345x1
Front Squats: 135x5, 145x5, 155x5, 165x3, 175x3, 185x3, 195x3, 205x3

Bench: 235x3, 245x3, 260x1 – 5x6x185
supersetted with 44 chins
Assistance: DB Press, Triceps French Press, Straight Arm Lat Pulldowns, Facepulls

Hang Power Snatch: 100x7
Squat: 255x1, 275x2 – 5x5x190
Assistance: Good Mornings, Barbell Curls, Lat Pulldown & Cable Curl burnouts

Press: 145x6, 5x8x105
Assistance: Chins, Lateral Raises, DB Incline, Facepulls, Cable Curls

Hang Cleans: 145x8, 150x1, 160x2, 165x1, 170x1
Deadlifts: 315x5, 345x1, 375x1
Front Squats: 135x5, 150x5, 165x5, 175x3, 185x3, 195x3, 205x3, 215x2

Bench: 235x6, 245x3, 265x1, 35 Reps @ 185
Chins: 44 Reps @ BW (supersetted throughout)
DB Fly: 3x10x30s
Facepulls (100 reps) supersetted with Tricep Rope Pushdowns (who cares)

Hang Power Snatch: 100x8
Back Squat: 255x5, 270x2, 5x5 @ 195
Back Extensions: 3x8 @ 115

Press: 150x5, 5x6 @ 115
Big Superset: Facepulls, Rope Pushdowns, Cable Curls