T Nation

Matt's 5/3/1

Hey, just joined T-Nation a couple of days ago, getting pretty excited seeing everyones 5-3-1. Figured I would add to the proof if people still do not believe in it. Currently I am just finishing my 4th cycle deload, training 4 days a week. I am 6 0 18 years old and started the cycle at 176 now 182. Starting numbers for 90% are as follows 285 squat, deadlift 300, Flat Barbell Bench 215 and overhead press 100. I recently re-calculated my squat for the 4th cycle to 250 being the 90%, I Started stalling out and my rom in the beginning was not that great, still perfecting the form. I will get some videos up soon as well.

The 3rd week of the cycle I’m finishing up on is

Monday:
Squat
195x5
220x3
250x5

Leg Press
10x315
10x315
10x315
7x315

Good Mornings
10x75
10x75
10x75
10x75

Seated Calf Raises
10x90
10x90
10x90
9x90

Tuesday:

Overhead Press
90x5
100x3
120x8

Raises
10x20
10x20
9x20
7x20

Rear Delt Flys
10 x15
10x15
10x15
10x15

Db skull crushers
10x20
10x20
7x20
7x20

Tri-press downs
10x 80
10x80
10x80

Zottoman Curls
8x20
8x20
8x20

Reverse curls
8x40
8x40
8x40

Seated calf raises
10x90
10x90
10x90

Wednesday:

Deadlift
250x5
280x3
315x4

Barbell Rows
10x115
10x115
10x115

Supinated Rows
9x 95
9x95

Lat Pull Downs
10x100
10x100
10x100
Close grip
10 x80
10x80

Friday:

Flat BB
175x5
200x3
220x5

Incline DB
10x55
10x55
10x55
10x55

Weighted Dips
9x25
8x25
8x25
8x25

Cable crossovers
10x60
10x60

Welcome to T-Nation!

Thanks for the Welcome BlackLabel and solid lifts on your log with good videos, I hope to get there eventually.

Hey Guys! I apologize for not posting in a couple of weeks, I have been having issues with my internet connection. Anyway the first week of my 5th cycle looks like this

Monday:12/21
Squat
Warm up with Bar
5x135
180x5
205x5
230x9
(pretty hard for me but I was getting a great range of motion, one of my personal bests)

leg Press
10x275
8x275
8x275
8x275

leg curls
8x90
8x90
8x90
8x90

calf raises
10x90
10x90
10x90
10x90

Some of the drops in numbers for my assistance work was due to a time constraint in the gym, I had to tear through everything in about a half hour. One of the most intense legs days I’ve had.

Tuesday:12/22
Standing Overhead Press
warm up with bar
85x5
95x5
105x11 (pr)

Raises
10x20
9x20
9x20

rear delt flys
10x15
10x15
10x15

Db Crushers
10x20
10x20
10x20
10x20

db tri extensions
8x20
8x20
8x20

zottoman curls
6x35
5x30
6x25
6x25

reverse ezbar curls
8x40
8x40
5x40
5x40

Wednesday:12/23
Deadlift
warmup with bar
5x135
230x5
260x5
290x5
(not that happy with the 5+ need to work harder next time)

BB Rows
10x115
9x115
9x115
supinated
10x105
10x105

latpull downs
10x100
10x100
9x100
10x80
10x80

My rows and pull downs haven’t really gotten any easier nor have I made many gains on them in a while, any thoughts would be appreciated.

Friday: 12/25
(at home, unfortunately no dumbells or dip station)

Flat BB
warm up with bar
5x135
160x5
180x5
205x9

Inlince BB
10x135
5x165
7x175
4x185

Plate Pull overs
10x45
10x45
10x45
10x45

Great Legs Day today! Chowing down on some turkey right now anyway…

Squat
warmup with bar
5x135
190x3
220x3
245x9
(Getting nice and low!)

Leg Press
10x315
10x315
10x315

2 sets of walking lunges with 40lb dumbells

lying Leg Curls
10x80
10x80
10x80
10x80

Seated Calf Raises
10x90
10x90
10x90

Hey, So a couple of my work outs were kind of ghetto due to a combination of gym hours and a New Years eve Trip to dc. I ended up having to combine two of the lifts at home and missed deadlifts.

12/29 Tuesday

Flat BB
warmup with bar
8x135
170x3
190x3
215x8

Overhead Press
warmup with bar
90x3
100x3
115x8

Incline Press
8x135
6x175
5x185

Monday 1.4.10 Cycle 5 wk3

Squat
warmup with bar
5x135
205x5
230x3
260x8

Leg Press
345x10
345x10
345x10

2 sets of walking lunges with 45lb dbs

Lying down leg curls
10x80
10x80
10x80
10x80

Calf Raises
10x90
10x90
10x90
10x90

Tuesday 1.5.10

overhead press
warmup with bar
95x5
105x3
125x7 (pr)

raises
10x20
10x20
9x20

Rear Delt flys
10x15
10x15
10x15

Close Grip Bench
8x135
8x135
5x135

db crushers
10x20
5x20
5x20

(really liking the close bench for tris better than pushdowns, hits them a bit harder0

Zott Curls
6x20
3x35
7x30
5x25

(trying to get used to heavier weights with strict form until the last few reps of the last set)

Reverse Curls
9x40
7x40
6x40

barbell wrist curls
7x40
6x40

Alright last couple days of training

wednesday 1.6.10

Deadlift
Warmup with bar
5x135
260x5
290x3
325x3(pr)

Really need to keep busting my ass if I want to keep the deadlift numbers up

Supinated Rows
130x10
125x10
115x10

T-Bars
10x105
10x105
7x105

Lat Pull Downs
10x100
8x110
7x100

Friday 1.8.09

Flat BB
warmup with bar
5x135
180x5
205x3
225x5(pr) could only get two before the 531!

Incline Dbs
9x60
6x60
6x60
6x60

Hammer Strength
10x140
10x140
10x140

Crossovers Hi
10x55
10x55
Low
10x40
10x30

Nice squattin’

The only thing I can really comment on is how high the bar is on your neck. Im suprised you stayed so upright, but my guess is it’s taking alot out of you to do so. By resting the bar lower on your back its really gonna be easier to stay upright and push your squat numbers higher.

Here’s some tips on how to do it:

www.powerliftingwatch.com/node/4958

Hey thanks man really appreciate it, great info. I’ll try it out next time I squat

Alright my 5th cycle deload week nothing special

Monday 1.11.10

Squats
135x5
150x5
160x5

Leg Press
225x10
225x10
225x10

Walking Lunges Body Weight

Leg Curls
10x60
10x60
10x60
10x60

Calf Raises
10x90
8x100
6x105

Tuesday 1.12.10

Overhead Press
50x5
65x5
75x5

Raises
10x20
10x20
10x20
10x20

Rear Delts
12x15
12x15
12x15

Close Grip Bench Press
10x135
5x155
5x155

Db skull crushers
8x25
5x25
4x25

Zott curls
8x20
4x35
5x30
5x25

Reverse bb Curls
7x50
5x50
5x50
4x50

Reverse and regular Wrist

(I tend to not deload this day except for the overhead press, I understand that it is not what wendler intended)

Wednesday 1.13.10

Deadlift
135x5
185x5
215x5

supinated rows
10x95
10x95
10x95

T-bar Rows
10x 70
10x70
10x70

Lay Pull Downs
10x80
10x80
10x80
10x80

Friday 1.15.10

Flat bb
135x5
160x5
170x5

Incline Db
45x10
45x10
45x10
45x10

Decline Hammer Strength
10x90
10x90
10x90

Crossover Hi
10x50
10x50
Crossovers low
10x30
10x30

Monday 1.18.10

Squat
warmup with bar
8x135
190x5
215x5
240x12(pr)
I was very surprised with how great it felt so I just kept going. Thanks for the info black label

Leg Presses
10x365
10x365
10x365

Walking lunges
2 sets with 45lb dbs

Seated Leg Curls
10x70
10x70
10x70

seated calf raises
10x100
10x105
10x110

Tuesday 1.19.10

Overhead Press
90x5
100x5
110x6

raises
10x25
9x25
10x25
8x25

Rear Delt Flys
10x20
10x20
8x20

Close BB
10x135
5x155
5x155

db skull crushers
10x20
9x20
4x20

zott curls
6z20
4x30
5x25

cut some things off long day, I’ll just hit it harder next time

No problem man, if you can keep videotapin your workouts even if you dont want to post them on the internet.

Will do, I’ll try and get some more up. For now I’m out of luck though, back at school and no camera. I’ll have to snag it from home at some point. Anyway the past couple of days

wednesday 1.20.10 cycle 6 wk 1

deadlift
warm up with bar
135x8
240x5
270x5
300x5

Supinated rows
10x115
10x115
10x115

t-bars
10x105
9x105
7x105

lat pull downs
10x100
10x100
10x100

A little disappointed with my deadlift performance, high reps have been troubling me, in addition to a loss of sleep the night before.

Friday 1.22.10

Flatbb
warmup with bar
135x8
165x5
185x5
210x7

incline db
8x60
7x60
6x60
6x60

dips
6x35
5x35
5x35

crossovers hi
10x50
10x50
crossovers low
10x30
7x30

calf raises
10x100
10x110
10x120

rotator cuff work (left shoulder bothers me at times trying to avoid injury)
3 sets of 10

Again, my performance in the gym has definitely dipped a bit, due to sleep but next week is a new week.

Saturday1.30.10 Cycle 6 wk 2

Flat BB
warmup with bar
8x135
175x3
195x3
220x4
250x1( I know this isn’t in the plan but I got greedy because my training partner was going for 315 that day)

Incline db
10x65
10x65
8x65

Decline Hammer strength
10x90 per side
7x90 per side
7x90 per side

Cables Hi
10x50
10x50
Low
10x35
8x35

Monday 2.1.10

Squat
warmup with bar
8x135
215x5
240x3
270x8(pr)

Leg Press
10x3plates 25
5x3plates 25
7x3plates 25

Walking Lunges
2x45

seated Leg Curls
10x152
10x152
10x115
10x115

seated Calf Raises
10x120
9x130
7x140
14x90

Pretty pumped about the squattin, feeling very confident closing on repping 3 plates all in due time.

alright long week… but overall a good one, better than last

tuesday 2.2.10

Overhead press
warmup with bar
100x5
110x3
130x6(pr)

Raises
10x30
10x30
7x25
10x25

Rear delt flys
10x20
10x20
10x20

Close grip Bench
8x135
5x155
4x185
3x185

db skull crushers
7x25
6x25
8x20
7x20

Zott curls
8x25
5x30
5x30
5x25

Reverse ez bar curls
6x30
6x30
5x30
6x20

Wrist curls
10x30
8x30
6x30

reverse wrist curls
10x20
10x20
10x20

Wednesday 2.3.10

deadlift
warmup with bar
8x135
270x5
300x3
335x2

Supinated Rows
10x95
8x125
7x115

T-bars
9x105
9x105
6x105

Lat pull downs
10x100
10x110
6x120
10x100

Shrugs
10x55
10x60
10x60

friday 2.5.10

Flat Bench
warmup with bar
7x135
185x5
210x3
230x5(pr)

Inclinde Db
8x65
6x65
5x65
7x55

Dips
9x25
6x25
5x25
4x25

Crossovers hi to low
10x55
10x60
crossovers low to hi
7x35
6x30

seated calf raises
10x90
10x110
7x130
10x90

Rotator cuff work
10x15
10x15
10x15

Alright so Cycle 6 deload week so far… a little bit different, just kind of playing with a few new things and seeing how I feel/respond to them

monday 2.8.10

Squat
warmup with bar
8x135
225x3
295x2
315x2
( just decided to do some heavier triples and doubles)

Leg Press
10x3plates 25
9x3plates 25
5x3plates 25

Walking lunges 6 yards
2x45lb dbs

Good Mornings
8x85
8x85
8x85
8x85

Seated Calf Raises
10x90
10x115
8x125
15x90

Tuesday 2.9.10

Overhead Press
warmup with bar
95x5
115x5
135x4
135x4

Lateral raises
10x20
10x20
9x20
7x20

Rear delt flys
10x20
10x20
10x20
10x15

Close grip bb
8x135
5x155
8x185
5x185

db Skull crushers
10x20
6x20
8x15
6x15

Fat bar curls
10x20 bar
5x40 bar
4x40 bar
7x20 bar

Reverse fat bar curls
5x20 bar
3x20 bar
9x10 bar
5x10 bar

thursday 2.11.10

Rack pulls(inch or two above the knee)
warmup with bar
8x135
6x225
6x315
5x405
4x405

Supinated rows
10x95
10x115
10x125
10x105

Pull ups wide grip
5,3
Pull ups medium grip
4,3
exhaust lat pull downs
10x120
10x110

Decline db pullovers
8x55
6x55
7x50
8x35

Shrugs
10x60
10x60
10x60

It’s been a bit since I logged on here so I might as well get it all caught up. I should also say that my log is not a true 5-3-1, I pretty much have just used the percentage progressions in addition to the adding weight every cycle and I have seen some results that I am very happy with.

anyway a lot to write down

chest 2.13.10 deload

flat bb
warmup with bar
8x135
5x185
3x205
5x230
1x250

Incline db
9x65
7x65
8x65
7x65

cables hi to low
10x25
10x30
low to high
10x10
10x10
(different gym, the resistances are a lot different)

2.16.10 cycle 7

squat
warmup with bar
200x5
225x5
250x9

leg presses
7x4plates
6x4plates
6x4plates
5x4plates

walking lunges(about 7 yds)
2sets with 45lb dbs

goodmornings
8x95
8x95
8x95
6x95

Seated calf raises(really focusing on the stretch)
10x90
7x115
7x115

Standing smith machine calf raises
10x225
10x225
9x225

Really trying to build up the calves…we’ll see what happens

2.17.10 cycle 7 wk1

overhead press
warmup with bar
95x5
105x5
115x7

lateral raises
10x20
7x25
9x20
9x20

rear delt flys
10x20
10x20
10x20
10x15

close grip bb
8x135
5x155
5x185
3x205

db skull crushers
9x20
6x20
6x15
6x15

fatbar curls
8x20 bar
7x40 bar
4x40 bar
5x30 bar
hammer curl
7x20

reverse fat bar curls
6x20 bar
5x20 bar
8x10 bar
8x10 bar

2.18.10

deadlift
warmup with bar
135x8
250x5
280x5
315x3
(real exhuasted that day decided it would be best not to push it)

supinated rows
10x95
9x115
6x125
10x95

Pullups
4,3,3,3

latpull downs
8x120
7x120
8x110

Decline db pullovers
8x35
8x35
8x35
8x35

shrugs
10x65
10x65
10x65

2.19.10

Flat bb
warmup with bar
135x5
170x5
190x5
215x6
(did poorly I’m thinking it was loss of sleep again had plenty of complex carbs for breakfast and more carbs about 2 hours before training)

so I decided since I did so shitty on the bench to try and really beat the hell out of myself on every thing else

upped the weight on incline dbs

incline db
7x70
5x70
5x70
5x70

dips
8x25 bw
6x25 bw
5x35 bw
5x35 bw

cables hi-low
10x60
9x60
low-hi
8x30
8x30

seated calf raises
10x90
8x115
8x115

standing smith calf raises
9x225
8x225
8x225

2.22.10 monday

Squat
warmup with bar
135x8
210x3
240x3
265x10

leg press
9x4plates
8x4plates
6x4plates
5x4plates

walkinglunges(about 7yds)
2 sets with 55lb dbs

goodmornings
8x95
7x95
7x95
7x95

seated calf raises
10x90
7x125
7x125

standing smith calf raises
10x225
10x225
10x225

2.23.10 tuesday
overhead press
warmup with bar
100x3
110x3
125x6

lateral raises
9x25
10x20
10x20
9x20

rear delt flys
10x20
10x20
10x20
10x20

close grip bb
8x135
5x155
5x185
2x205
3x155

db skull crushers
8x20
6x20
7x15
8x10

fat bar curls
8x20
8x40
2x50
6x30
5x30

reverse fat bar
6x20
6x20
8x10
8x10

that’s all for now I’m really going to try and get some more videos up of my other lifts, I don’t feel that simply logging numbers really does any justice without seeing it, and seeing the form, so my apologies and I will do my best to provide videos.