Joe's Boring 5/3/1 Log

[JoeLiftsWeights]

Howdy,

My name is Joseph. I am a 29 year old Firefighter in San Antonio Texas. I am 5 feet 8 inches tall and I weigh 210 pounds. I started lifting weights when I was 15 years old. I had to take a break from serious weight training after I graduated from college because I had to focus on finding a career. I did Crossfit for a couple of years after I got on with the Fire Department and then I played around with the Olympic Lifts for a couple more years. I am now getting back into real strength training. I have recently completed a Starting Strength Linear Progression and followed that up with few months of the Texas Method. I am almost as strong as I was when I graduated from college. This is the start of my 5/3/1 log.

My Texas Method Intensity Day Rep Maxes were:
Press 200x4
Deadlift 500x5
Bench 275x4
Squat 435x5

My TMs are:
Press 205
Deadlift 525
Bench 280
Squat 455

5-4-16
Press 80x5, 105x5, 125x3, 135x5, 155x5, 175x5
Bench 140x10x5
Chins BWx10x5

5-7-16
Deadlift 210x5, 265x5, 315x3, 340x5, 395x5, 445x5
Squat 230x10x5
Hanging Leg Raises BWx10x5

5-10-16
Bench 110x5, 140x5, 170x3, 180x5, 210x5, 240x8
Press 105x10x5
Chins BWx10x5

5-13-16
Squat 180x5, 230x5, 275x3, 300x5, 340x5, 385x10
Deadlift 265x10x5
Hanging Leg Raises BWx10x5

5-16-16
Press 85x5, 105x5, 125x3, 145x3, 165x3, 185x5, 105x10x5
Chins BWx10x5

5-19-16
Deadlift 210x5, 265x5, 315x3, 370x3, 420x3, 475x5, 265x10x5
Hanging Leg Raises BWx10x5

5-21-16
Bench 115x5, 140x5, 170x3, 200x3, 225x3, 255x6, 140x10x5
DB Row 100x10x5

5-22-16
Squat 185x5, 230x5, 275x3, 320x3, 365x3, 410x5

5-23-16
Press 85x5, 105x5, 125x3, 155x5, 175x3, 195x2

5-24-16
Deadlift 210x5, 265x5, 315x3, 395x5, 450x3, 500x2

[JoeLiftsWeights]

5-25-16
I went for 2 mile walk in the park wearing a 50 pound weighted vest. I'm pretty sure that my sweet labrador retriever Annie is only reason why no one called the cops on me.
I did the Agile 8 before dinner.

5-26-16
I strength trained at work today.
Rowing Machine 500 meters
Agile 8
Bench 115x5, 145x5, 170x3, 215x5, 240x3, 270x4, 145x10x5
DB Row 80x10x5

[NCFox]

I went for 2 mile walk in the park wearing a 50 pound weighted vest. I'm pretty sure that my sweet labrador retriever Annie is only reason why no one called the cops on me.

Hahaha. I walk a 90lb Doberman every evening around my trendy/hipster neighborhood and, even though he is very obedient, most people can't contain their panic as we pass by. I've been wanting to purchase a weight vest for my own gain, but I'd also love to see how the reactions of the passersby would change.

Anyway, hope you enjoy 5/3/1 and I look forward to keeping up with your log!

-Nate

[JoeLiftsWeights]

Hey Nate, thanks for dropping by. Those weighted vest walks are no joke. A good dog is welcome company on a not so relaxing stroll.

5-27-16
I trained at my home gym.
Rowing Machine 500 meters
Agile 8
Squat 185x5, 230x5, 275x3, 345x5, 390x3, 435x5, 230x10x5
Sit-ups BWx20x5

[JoeLiftsWeights]

5-28-16

I went for a 2 mile walk in the park wearing a 50 pound weighted vest. I did the Agile 8 when we got back home.

5-29-16

I trained at the Firehouse today. I did box jumps for the first time since I stopped doing Crossfit. I am going to add in jumps or throws before I do my main lifts so I wanted to practice box jumps. I moved the prowler in a variety of ways to keep things interesting.

Rowing Machine 500 meters
Agile 8
Box Jumps BWx5x3
Prowler Push/Pull/Drag 90 pounds x 40 yards x 10

[JoeLiftsWeights]

5-30-16

I trained at my home gym today. Today is the start of my deload week. I feel like I really need it and I will continue to deload every fourth week.

Rowing Machine 500 meters
Agile 8
Press 85x5, 105x5, 125x5, 105x10x3
Chins BWx10x3

[JoeLiftsWeights]

5-31-16

I trained at my home gym.

Rowing Machine 500 meters
Agile 8
Broad Jumps BWx5x3
Deadlift 210x5, 265x5, 315x5, 265x10x3
Hanging Leg Raises BWx10x3

[JoeLiftsWeights]

6-1-16

I pushed the prowler at work.

Rowing Machine 500 meters
Agile 8
Prowler Push/Pull 90 pounds x 40 yards x 10

[JoeLiftsWeights]

6-2-16

I trained at my home gym. I added in medicine ball throws. The medicine ball weighs 20 pounds. I should also note that I always do a pull for every press and that I superset the 2 exercises.

Cycle 1, Week 4, Day 3, Bench Deload
Rowing Machine 500 meters
Agile 8
Throws 20x5x3
Bench 45x5, 110x5, 140x5, 170x5, 140x10x3
DB Row 100x10x3

[JoeLiftsWeights]

6-3-16

I trained at my home gym.

Cycle 1, Week 4, Day 4, Squat Deload
Rowing Machine 500 meters
Agile 8
Hurdle Jumps BWx4x4
Squat 45x5, 185x5, 230x5, 275x5, 230x10x3
Chins BWx5x4
AB Wheel BWx10x3

[JoeLiftsWeights]

6-4-16

Conditioning
Rowing Machine 500 meters
Agile 8
2 mile walk

6-5-16

Conditioning
2 mile 50 pound weighted vest walk
Agile 8

[JoeLiftsWeights]

6-6-16

I have reset my TMs to 85% of my actual max. Jim posted in a coaching thread recently that "If you can't do five strong, fast reps with your TM, you are wrong. Simple as that." I thought it would be best to follow his advice. I chose to do BBB today and supersetted all of the assistance work.

TMs for this cycle:
Press 190
Deadlift 495
Bench 265
Squat 430

Cycle 2, Week 1, Day 1, Press 5x3
Rowing Machine 500 meters
Agile 8
Throws 20x4x4
Press 45x5, 80x5, 95x5, 115x3, 125x5, 145x5, 165x10, 95x10x5
Chins BWx10x5
DB Row 100x10x4
BB Curl 65x10x3

[JoeLiftsWeights]

6-7-16

Cycle 2, Week 1, Day 2, Deadlift 5x3
Rowing Machine 500 meters
Agile 8
Box Jumps BWx5x3
Deadlift 200x5, 250x5, 300x3, 325x5, 375x5, 425x10

[JoeLiftsWeights]

6-8-16
Conditioning
2 mile 50 pound weighted vest walk
Agile 8

6-9-16
Cycle 2, Week 1, Day 3, Bench 5x3
Rowing Machine 500 meters
Agile 8
Jump Rope 2 minutes
Throws 20x4x4
Bench 45x5, 110x5, 135x5, 165x3, 175x5, 200x5, 230x10, 175x8x3

[JoeLiftsWeights]

6-10-16
Cycle 2, Week 1, Day 4, Squat 5x3
Rowing Machine 500 meters
Jump Rope 2 minutes
Agile 8
Box Jumps BWx5x3
Squat
Warm-up: 45x5, 175x5, 215x5, 260x3
Work: 280x5, 325x5, 370x7
FSL (Paused): 280x5x3

[JoeLiftsWeights]

6-11-16
Conditioning
2 mile walk

6-12-16
Conditioning
2 mile walk (morning)
Agile 8
2 mile walk (evening)

6-13-16
Cycle 2, Week 2, Day 1, Press 3x3
Rowing Machine 500 meters
Jump Rope 2 minutes
Throws 20x4x4
Press
Warm-up: 45x5, 80x5, 95x5, 115x3
Work: 135x3, 155x3, 175x8
FSL(Paused): 135x5x3
Agile 8

[JoeLiftsWeights]

6-14-16

Conditioning
2 mile walk (morning)
2 mile walk (evening)
Audio book: Game of Thrones Book 1

Cycle 2, Week 2, Day 2, Deadlift 3x3
Rowing Machine 500 meters
Agile 8
Broad Jumps BWx5x3
Deadlift
Warm-up: 135x5, 200x5, 250x5, 300x3
Work: 350x3, 400x3, 450x3

[JoeLiftsWeights]

6-15-16
Conditioning
2 mile walk (morning)
Agile 8
1 mile walk (evening)
Audio book: Game of Thrones Book 1

6-16-16
Cycle 2, Week 2, Day 3, Bench 3x3
Rowing Machine 500 meters
Agile 8
Throws 20x5x3
Bench:
Warm-up: 45x5, 110x5, 135x5, 160x3
Work: 190x3, 215x3, 240x9
FSL(paused): 190x5x3

REMEMBER:
"The biggest problems that people have: equate doing 5 billion sets with 'progress', not having the patience to run a year of slow, steady work and either playing the 'beginner card' or 'advanced card' too much or too soon (respectively). If you aren't a competitive PL, don't worry about your 1RM, it means nothing. What does matter (if your goal is to get stronger) is to make progress. A pound here, a pound there - that shit adds up. So don't worry about Jokers AT ALL. Just get the PR set in, cap it at 10 and do FSL." -Jim Wendler

[JoeLiftsWeights]

6-17-16
Cycle 2, Week 2, Day 4, Squat 3x3
Rowing Machine 500 meters
Agile 8
Jumps
Squat:
Warm-up: 45x5, 175x5, 215x5, 260x3
Work: 305x3, 345x3, 390x5
FSL (Paused): 305x5x3

6-20-16
Cycle 2, Week 3, Day 1, Press 5/3/1
Rowing Machine 500 meters
Agile 8
Throws
Press:
Warm-up: 45x5, 80x5, 95x5, 115x3
Work: 145x5, 165x3, 185x5
FSL(Paused): 145x5x5

[JoeLiftsWeights]

6-21-16
Cycle 2, Week 3, Day 2, Deadlift 5/3/1
Rowing Machine 500 meters
Agile 8
Jumps
Deadlift:
Warm-up: 135x5, 200x5, 250x5, 300x3
Work: 375x5, 425x3, 475x5
FSL: 375x5x3