Hey everyone just joined up so thought id start a log of my first 5/3/1 cycle. im 27 have been lifting for the last ten years.
CURRENT STATS
BODYWEIGHT- 78kg
BODYFAT- AROUND 12% (THATS A GUESS IVE NEVER HAD IT TESTED)
BENCH-125kg
SQUAT-160kg
DEADLIFT-190kg
OVERHEAD PRESS-77.5kg
CLEAN JERK- 107.5kg
my goals are to stay around this weight, single digit bodyfat and get as strong as posible. if i complete this first cycle it will be the first program ive ever stuck too i usually get bored pretty quickly but im pretty determined to stick with this one. Im from australia so all my weights are in kilograms
MONDAY 8-11-10
SQUAT 1 2 3
90%=144 92.5x5 107.5x5 122.5x10
FRONT SQUATS 3X10 80,85,90
OVERHEAD PRESS 1 2 3
90%=70 45X5 52.5X5 60X9
RING DIPS 3X10
WIDE GRIP PULL UPS 3X12,9,7
TUESDAY 9-11-10
5 ROUNDS
12 CLEAN+JERK 45KG
300M RUN
TIME = 12MINS SOMETHING
WEDNESDAY 10-11-10
CLEAN+JERK 1 2 3
90%=97KG 62.5X5 72.5X5 85X8 stuffed up the weight was only meant to be 82.5
power clean 1 set 90x10
push press 1 set 90x5
had a big day at work today so skipped conditioning. sorry for the long post but will try to keep it updated from now on.
just read through my first post i thought my goals sounded like shit so heres something more definite. after two cycles of 5/3/1 i want to weigh 80kg at 12% or less bodyfat and add at least 5kgs to all 1rm’s. the date for that will be around 31 december which is also when my wife is due to give birth to our second child so it will be very interesting!!! anyway heres todays workout
FRIDAY 12-11-10
DEADLIFT
90%=171KG
110X5
127.5X5
145X10- grip sucks had to regrip reps 8-10
FLOORWIPERS 5X10 60KG
BENCH
90%=113KG
75X5
85X5
95X13
DB ROW 3X12,10,8 = 35,37.5,40
DB INCLINE PRESS 3X12,10,8 = 30,35,40
Pretty happy with first week really enjoying the 1 flat out set. Would like to be doing 5 sets for all the asistance lifts but im doing 13 hour days at work at the moment so dont really have the time but will do the 5 sets on my days off from work. will also try n posts some videos and photos soon
would usually have saturday and sunday as my rest days but yesterday i made up for the conditioning session i missed on thursday.
Saturday 13-11-10
5 minute warmup skipping
sprint skip 40 seconds on 20 seconds rest for 5 minutes
5 2minute rounds on the heavy bay with 10 burpees in between rounds
not to bad going to try and do a hill sprint seesion this week and cant wait for week 2 of 5/3/1!!!
monday 15-11-10
SQUATS
100kgx3
115kgx3
130kgx9
FRONT SQUATS
80KGX10
85KGX10
87.5KGX8
90KGX8
95KGX5
SHOULDER PRESS
50X3
55X3
62.5X9
WIDE GRIP PULL UPS = 13,8,8
CLOSE NEUTRAL GRIP PULL UPS = 8,6,6
RING DIPS = 14,10,7,6,5
i have been resting 3 mins between each of the main lift sets but today i decided i will cut that to 90 secs between sets 1 and 2 because at the moment that weight isnt really that challenging and feel like im just wasting time. will stick with 3 mins between set 2 and the main set so i can give it everything. rest between assistance sets is only 60 secs
TUESDAY 16-11-10
CONDITIONING
5 MINS slow warmup skipping
10 MINS sprint skipping 40sec on 20 sec rest
4 MINS tabata sledge hammer strikes 14 pound hammer alternating sides
3 ROUNDS OF COMPLEX
deadlift
hang clean x8
front squat x8
push press x8
bent row x8
push ups on bar x8 1st round = 40kg 2nd round = 42.5kg 3rd round 45kg
3 ROUNDS OF :
chin ups x10
lunge jumps x10 ( alternating legs )
clapping push ups x10
1 min sprint skipping
work out lasted 43 mins and i was completely fingered. longest rest for whole workout was 60 secs. hopefully im not to sore for the clean and jerk session tomorrow
WEDNESDAY 17-11-10
CLEAN AND JERK
67.5 X3
77.5 X3
87.5 X6
ONE ARM DB PUSH PRESS
5 X 10 @ 25KG DB
DB SHRUGS
3 X 15 @ 40KG DB’S
BENT OVER ROWS
5 X 10 @ 60, 62.5, 65, 67.5, 70KG
THURSDAY 18-11-10
Gone for a few days at the beach with my family so just cranked out 150 burpees in the motel room.
Fast as i could = 14 mins 12 secs
This was boring as fuck but pretty effective. Wont be home till saturday so tomorrows 5/3/1 will have to wait till then so tomorrow will either be rest or maybe a easy run along the beach.
SATURDAY 20-11-10
DEADLIFT
120KG X3
137.5KG X3
155KG X8
FLOORWIPERS
5 X 10 @ 60KG
BENCH
80KG X3
90KG X3
102.5KG X11
DB ROWS
30KG X15
32.5KG X12
35KG X8
30KG X12
27.5KG X15
DB INCLINE PRESS
27.5KG X15
30KG X12
35KG X8
30KG X10
25KG X12
And that completes week 2. still really enjoying this program and pretty happy with the numbers im getting even though i think im letting myself down with my diet sometimes. So as of now im going to really focus on my diet as much as my training.
TUESDAY 23-11-10
SQUATS
107.5 X5
122.5 X3
137.5 X6
FRONT SQUATS
80 X15
82.5 X12
90 X8
80 X12
75 X15
SHOULDER PRESS
52.5 X5
60 X3
67.5 X6
WIDE GRIP PULL UPS = 14,6,7,6,5 60 SEC REST BETWEEN SETS
RING DIPS = 16,10,8,6,5 60 SEC REST BETWEEN SETS
Not very happy with the squats today lower back felt very weak so going to have to work on that. Got a promotion at work which is great but at the moment thats going to put me away for 9 days at a time in a town that hasnt got a gym. dont start till next week so ill fit this week in but im going to have to work something out
WEDNESDAY 24-11-10
5 Minute slow warmup skip followed by 10 mins of stretching
3 x 2min heavy bag 1 min skipping as rest
3 x 2min sledge hammer strikes 1 min skipping as rest
5 mins 45sec sprint skip 15 sec rest
legs were sore as fuck after the front squats yesterday so took it a bit easy. only planned on doing some skipping and stretching to get the blood flowing but got into it after awhile. Dont really use pre workout supps much but every now and then try a different one. Ive been using jack3d for the last 2 weeks n reckon its shithouse! Heard some great reviews about it so im very disapointed i think it actually makes me feel like not working out!
THURSDAY 25-11-10
CLEAN AND JERK
72.5 X 5
82.5 X 3
92.5 X 5
THEN…
every minute on the minute 3 x 75kg hang clean and press for 15 minutes
Still very sore and tight from tuesday training. Warmed up with some dynamic stretching then some easy box jumps and squat jumps. finished with the foam roller on my quads and hamstrings. ill see how i feel tomorrow might have a rest day
FRIDAY 26-11-10
Done the " 300 " workout. Time = 18:46
at around the 10 minute mark only had the 50 floorwipers and the last 25 pull ups left. floorwipes took me about 6 mins to do. core strength is definitly another thing to work on!
SATURDAY 27-11-10
DEADLIFT
127.5 X 5
145 X 3
162.5 X 6
ROMANIAN DEADLIFTS 5 X 10 @ 80,85,90,95,100 Going to stick with these for awhile to hopefully gain some strength in the lower back
BENCH
85 X5
95 X3
107.5 X8
BENT OVER ROWS
50 X15
60 X12
70 X8
60 X12
50 X15
INCLINE DB PRESS
30 X15
32.5 X12
35 X7
30 X9
20 X15
Looking forward to the deload week next week but cant wait to start the next cycle. The next month is going to be crazy for me with work, baby due and christmas but i think i’ll write the program up and just roll through it as best i can. The biggest hassle will be working away and not having access to any weights.