T Nation

Jurrasic Beyond 5/3/1 Log


#1

Haven't been on here in months, but have still been lifting. Ive been using 5/3/1 consistently this whole time. I very recently just bought Jim Wendler's new ebook beyond 5/3/1 and will be using some new things in my upcoming training cycle that starts on july 8th. I will post every lift on here. I am currently 23 years old, 5'8 and 198 pounds give or take a couple pounds. I am a raw modern powerlifter and only have one meet under my belt so far. My results from the first meet were: total- 1090, squat- 370, bench-245, deadlift-475. The meet I competed in was the RPS spring supremacy meet this past april.

I will be competing in another RPS meet called Christmas Carnage on December 7th. I plan on staying in the same weight class/division/raw modern. I am already significantly stronger than I was in April and plan on killing those numbers in December. I will be posting videos along the way.


#2

7/8/13- Day 1 of Beyond 5/3/1 training
squat- 200x5, 230 x5, 265x8(belt only), 285x5(belt only), 315x5(belt and knee wraps), 330x2(belt and knee wraps)
Speed Box squats- 215x3x8(sets)
GHR- 5 sets 6-8reps
DB Row- 70x8x8sets
SSB Goodmornings- 5x5 @135lbs
Weighted Situps-3x10
Prowler sprints- 6x60yds @90lbs sled

7/9/13- Day 2 of Beyond 5/3/1 Training
Bench- 150x5, 175x5, 195x15(PR!), 215x5, 235x5(PR!?), 245x2, (slingshot on) 245x5, 265x5, 285x4(all reps paused w/slingshot)
Speed Bench- 165x3x8sets
band pullaparts- about 70 reps
dumbbell row- 70x10, 80x10, 100x11
pullups- 3x10
meadows row(wrist straps on)- 75 pounds x 50 consecutive reps each arm (this sucked some life outta me)

7/11/13- Day 3 of Beyond 5/3/1 Training
Sumo Deadlift- 260x5, 300x5, 340x15(pr?), 370x5, 410x4(pr?), 435x2(this is the most I've pulled for a double since switching to sumo stance 6 weeks ago) Need to get hips and glutes much stronger!
Speed Pulls w/chains- 275 40chains x2 x7sets
Goodmonrings- 5x5 @135
GHR- 4 sets to failure

7/12/13- Day 4 of Beyond 5/3/1 Training
military press- 95x5, 115x5, 125x11, 135x5, 140x5, 145x2
speed bench(doubled monster minis)- 165x3x6sets
lat pulldowns- 6x20reps
pullaparts- 100reps
pull ups- 30 reps


#3

Strained my hip flexor sumo Deadlifting last thursday so squat and deadlift days are postponed right now so today is an upper body day.


#4

What kind of slingshot do you have, reactive, original, or maddog?


#5

the slingshot that was used last week was the original. But I actually just purchased the reactive and the maddog slingshots and will be using them both today while benching. Have already opened up the maddog and can tell it is going to be A LOT stronger than the original.


#6

I think the maddog one is supposed to be used for 500+ raw benchers, or at least that's what it says on the website. I have the reactive one and like it alot.


#7

They say you should have a 350 raw bench, which I do not. But I have used the original a bunch, and wanted to try the maddog anyway.
week 2 day 1 of Beyond 5/3/1 training
bench: 165x3, 185x3, 205x11, jokersets: 225x3, 235x3, 255x1, Reactive slingshot pause set: 255x3, Maddog Slingshot: 295x5, 315x3, 335x2, 355x1 (PR!), 365x MIssed
Facepulls- 50 reps
Dumbbell Rows- 50 reps
Snatch Grip Deadlifts- 135x50 reps


#8

Week 2 of beyond 5/3/1 (7/16, above, 7/17-7/19)
ONly was able to do main squat and deadlift sets on friday did military press day thurs last week and and extra upper body day in there too.

here were the squat, deadlift and military numbers, best squat set last week was only 280x6 and sumo dead was 360 for 3 bc of the hip flexor, got 130 for like 8 for military press.
Rolled on a foam roller, lacrosse ball, and softball all week/weekend long and today I went in and did week 3 squats
7/22/13 squat day!

squat- 230x5, 265x3, 295x11, joker sets- 355x1, 405x1, and 445xMIss, went for a PR bc i took a shit load of Preworkout and had some good training partners in there with me...missed 445 bc I tried to dive bomb the squat like always. Gonna cut that shit out and kill that weight next time.
Speed box squats- 215 40lbs in chain x3x6 (lowwww box)
GHR- 5x10
SSB goodmornings- worked up to 195x6, supersettted these with some bicep curls, worked up to 55 lb dumbbells for an easy 8 haha. Biceps, what a joke.
Called a day, went and ate some chicken wings with the boys.


#9

7/23/13-
bench- 175x5, 195x3, 220x7, jokers: 235x1, 255x1, 265x1
Speed Bench- 40lbs of chains 195x3x6
Fat Grip Lat Pulldowns- 150 reps
That's all I did today because my elbows were on fire! Had to go home and ice them and take some advil.


#10

7/25/13
Sumo Deadlift- 300x5, 340x3, 380x9, joker sets: 415x2, 440x2
Speed Deadlifts- 225 120chains, 1x 8 sets
Good mornings- 3x20
RDLs- 3x25
Front squat-4x10


#11

here is the video of me attempting to squat 445 earlier this week
https://www.facebook.com/video/embed?video_id=10151796159464993


#12

https://www.facebook.com/video/embed?video_id=10151796159464993


#13

7/26/13
Military Press- 110x5, 125x3, 135x8, Joker Sets: 145x2, 155x2, 165x1
Speed Bench- light bands 175 x3x6sets
Pullups-50 reps
seated cable row- 50 reps
band pushdowns- 100 reps


#14

7/29/13
squat- 205x5, 235x5, 265x5, jokers: 295x5, 335x2
box squat(speed)- 205 65(in bands) x8x3(reps)
ghr-5x8reps
good mornings- worked up to 195x5

7/30/13
bench- 150x5, 175x5, 200x13(pr!)
2 board press- 230x6, 240x5, 250x3
speed bench- 140 60(in bands) x8x3
pullups-30 reps
lat pulldowns- 5x10reps
side laterals/rear laterals/shrugs- a lot of reps, light weight


#15

8/1/13
deadlift- 265x5, 305x5, 345x6, joker sets: 405x6, 500x1(PR!)
video of the 500 pound deadlift, it was ugly and definitely wouldn't count in a meet because of the hitching but I still locked it out!


Speed Deadlifts- 225 120 in chains 8x2(reps)
GHR- 7x10(reps)
Front squat- 165x2x10(reps)


#16

8/2/13
military press- 95x5, 110x5, 125x14(pr!), jokers: 145x5, 155x5, 165x3
speed bench- 140 60 (light bands) , 8x3(reps)
pullups-50
dumbbell row- 90x10x2sets, 100x10
facepulls-100reps

8/4/13
squat- 220x3, 250x3, 285x6, jokers: (belt/knee wraps on)- 335x3, 365x3
box squat- 225 65(light bands), 8x3
good morning- 5x10
leg curls- 4x10
back ext.- 3x10

8/5/13
bench- 165x3, 185x3, 210x10(pr? maybe?), jokers(all done to a 3board): 250x3, 260x3, 270x3
speed bench- 155 light bands, 8x3
pullups-50
rows- 105x12(last set)
facepulls-5x10
louies- 3x8


#17

hey - nice job at the meet! especially the deadlift


#18

thanks man! yea at the meet i got the 475 deadlift conventional, and then i just pulled 500 last week for my first PR since the meet and as you can see i have switched to sumo. I will say sumo deadlifts put a beating on my hips so far esp when form goes out the window like on 500 there. its a work in progress tho. i have been doing GHR's and good mornings a lot to bring up my weaknesses and will continue doing them. I currently weigh in between 205 and 210.


#19

Congrats on all of your PR's this log shows that you deserve them. I'm doing 5/3/1 to get stronger for rugby and was just wondering why you switched over to sumo stance deadlifts (I'm not at all knowledgeable of powerlifting), is it to decrease the range of motion (and thus lift more in a competition) or is it a better way to deadlift for another reason?


#20

Hey ruck thanks for checking out my log and the compliments. I switched to sumo deadlift beacuase i noticed a lot of other lifters that i know have had success with it and wanted to try it out, also it uses a lot of your hips and figured that that would carry over to my squat which it has helped. As far as preference I liked conventional deadlift a lot better because i was good at it and sumo i am still perfecting the form and my hip strength really has to come up a lot too. I am going to continue sumo deadlifting for now, but after another 6 months or so I will see how i feel about it and if my hips still feel pretty beat up all the time from it i will switch back to conventional.