T Nation

Fletch's 5/3/1 for PL Log


#1

True Maxes as of 7/15/11

Press 140x8
Squat 345x1
Bench Press 300
Deadlift 455 (conservatively)


#2

Training Maxes

Press 155
Squat 310
Bench Press 270
Deadlift 410


#3

Notes:

3x3 push last set hard work up to 85-90% single
3x5 just the minimum and do 1st two working sets as a back down and do a high volume assistance
5/3/1 push last just a little work up to 90-95% single

Road biking for an hour once a week (easy conditioning)
Mountain biking for an hour once a week (hard conditioning)

Not much conditioning because the emphasis is on size and strength.


#4

Week 1

Bench Press
190x3
215x3
240x3+
work up to 255-270

Deadlift
290x3
330x3
370x3+
work up to 385-410

Press
110x3
125x3
140x3+
no singles for Press

Squat
215x3
250x3
280x3+
work up to 295-310


#5

Bench Press Day
190x3
215x3
240x3
255x1
My elbow felt like shit so I just did the complete minumum so that at least I wouldn't have to do this particular set/rep/weight scheme again. I wrapped up the niggly elbow with short wrist wraps that were on me and that helped a lot. I need to order some weak elbow wraps when finances allow. Shoulders felt awsome.
2x13 1x101arm-db press these didn't feel terrible on my elbow but now good either, kept the tempo slow
machine t-bar row 80lbx5x5 didn't push them real hard but it wasn't easy either
c. curls 15x3x12 very slow tempo plus squeeze at the top
OH band extensions narrow neutral to pronated light band 3x15

The arm stuff felt really good for my elbow. I may do cable curls next time and super set with the same band setup.

The elbow for the moment needs to be priotized over my shoulder. Do arms before rear shoulder girdle region area.


#6

Deadlift Day
290x3
330x3
370x6 Might have had one more in the tank but it would have been a total grinder; back is still sore from last leg workout
205x10x3 back was so sore I couldn't put any more weight up
mini band resisted one leg swiss ball leg curl 3x8/leg not bad at all, maybe should have pushed it harder

Need to do abs, reverse hypers and possibly more swiss ball leg curls tomorrow or later tonight.


#7

Press Day
Used tape as a band on my right forearm near the elbow. The left was fully taped except the elbow was exposed (kind of an x-wrap) and it had a real band around it. It worked very well. Main issue was I had to use a wide grip for the press, but it wasn't that bad.
95x3
125x3
140x8 last rep grinded for a while but didn't feel incredibly hard
160x1 was very slow towards the top
245x10x3 reverse light band pause bp
bw 25x3x5 'kiss' chins
bwx3x5 kiss chins
arm rehab (took off all arm protection for this)


#8

Squat day 3 3 3
215x3
250x3
280x8 I saw stars on the last rep
295x1 very easy
gm 225x3x5 felt kind of hard after the main work
25x3x10/leg bulgarian s. squat
ab machine ramped down


#9

Bench Press Day 5,5,5,5,5 day
40min of road biking up and down hills
180x5
200x5
230x5
200x5
180x5
felt good, stimulated but not drained
8 sets of descending ramp machine incline press
4x10 cable rows, got kind of hard
bi/tri superset 5x15 per m. group
face pulls 5x15 wasn't easy
20min of biking up and down hills back home


#10

So close to my numbers but I'm not doing 5/3/1 anymore


#11

deadlift day 5,5,5,5,5
265x5
305x5
350x5
305x5
265x5
got a nice lower back pump from this, but not extremely drained. Was hard but far from epic.
135x4x8 bb hack squats
50x5x15 bb style leg curls
bwx5x15 mini-band resisted reverse hypers on swiss ball (I'll do these before ham work next time)
40x3x15 bb style ab machine crunches
3x10/side side raises


#12

Squat 5,5,5,5,5
200x5
230x5
260x5
230x5
200x5
135x5x10 bb style GM
6x15/legx65 1leg leg press
band assisted ab machine

Need to do some db 1leg dl's tommorrow and reverse hypers for pump


#13

5/3/1 press day
100x5
120x3
140x3
165x1
175x miss just under halfway point. Just way too heavy for the day. Everything felt heavy from the start.
Pause 50lb chain BP 155,175,195x5, back down Went real smooth but a bit drained
Chins bw x10 10x8 20x4 10x5 Some of these were grinders at the top
Eccentricless chins 3x5 just for extra volume w/out much recovery tax
band pull downs 3x15 light band
catch curls 30x5x5


#14

Squat 5/3/1
230x5
260x3
295x3 wasn't easy, but wasn't straining immensely either
325x1 felt extremely explosive, the weight flew up
gm 225x5, 215x5, 205x5 emphasis on bar speed and form
l leg leg press 4x5 descending ramp + high rep burnout set
band assisted ab machine 3x10 descending ramp
2x8 side raises


#15

5/3/1 pull
did 5 eccentricless chins between sets of deads
305x5
350x3
390x3 felt kinda hard, had 2 maybe 3 in tank
425x1 felt hard, but didn't grind and went up as fast as last set
Oly squat 205x9x3
1leg bb dl 135x3/sidex5
clean grip iso-hold 315x3x15sec


#16

deload week


#17

Training Maxes

Press 160
Squat 320
Bench Press 275
Deadlift 420


#18

Bench Day
190x3
220x3
245x6 1st five explosive, last was a grinder
275 single exploded off of chest, stuck at midpoint, lockout just popped up
135x10x5 bb rows
30x5x10 n. g. db press
couple sets of diamond push ups


#19

Squat
225x3
255x3
285x7 felt good, got a little dizzy after
315x1 not fast, but very smooth and not hard at all
275x5 225x8x5 below knee rack pull
135x4x10 oh bb floor crunch


#20

115x3
125x3
145x7
160x1 very slow at the midpoint and grinded some too
115x8x5 cg floor press
bwx5x5 bwx5x4 chins
30x5x15 face pull
barx5x10 narrow grip curls