T Nation

My 5/3/1 Log


#1

So I just started 5/3/1 yesterday and decided I should log my battles here. I hit a huge plateau on deadlift a few weeks ago, just couldn't get passed 405 and even started to go down. Sucks b/c I joined the quest to 495 thread and went no where.

So my lifts are:
Squat- 335 - 300
Deadlift-405 - 365
Bench- 275 - 245
OH Press-145 - 130

Monday went great. I started with BBB, but went with the triumvirate. Sort of:
OH Press - 85x5, 100x5, 115x10
- two sets of 10 at 65

Dips/chins - 5 sets of 8-10 on dips and 4 reps on chins
* I started the chins on the last two sets of OHP

Bent-Rows - 135x5, 145x5, 165x15
- Idk if these should be here but I like them so I wanted to use the 5/3/1 method on them.

  • Conditioning - 2 sled sprints with 70lbs, 40 steps each

#2

11/23/10 Tuesday:

Deadlift - 235x5, 275x5, 315x10
* should've stopped at 9.. but I hate 9's

WG pullups/shrugs - 3 sets just shy of failure
- shrugs at 225 for eight.. grip gave on last set

Glute-Ham/sit-ups - 2 sets
* calves got real tight so I cut it short

Conditioning - Sledge hammer 2 rounds

conditioning needs a lot of work.


#3

Skipped thursday b/c of Thanksgiving.

11/25/10 Friday:

Bench - 155x5, 185x5, 205x9, 135x10
* Felt a little tightness in my right pec again so stopped at 9 in fear of another tear

Dips - 6 sets of 10, 10, 8, 8, 6, 5

Kroc Rows - 45s for 8, 55 for 8, 75 for 16
* Felt a small tweek in my right shoulder

Conditioning - ran 1/2 mile with a 30 yard sprint in the middle.


#4

Sat. 11/27/10

Today I just did the main lift and quit. I just feel drained, mentally and physically.

Squat: 195x5, 225x5, 255x12
* I wasn't sure if I could even get 255 for the prescribed reps at first, but pushed through.

edit: Here's a video from today's max. Feel free to critique my depth or form.

http://www.youtube.com/watch?v=8OLD-vzo83Q[/quote]


#5

I like The Chariot you are listening to in the background. Good stuff and nice work on the squatting.


#6

Yea it's off their new album, it really gets me going. Check out Daggers and Teach on youtube. If you like em now you'll love them live.


#7

x2 on Daggers and Teach!!! Nice work on the squats man. I am doing 5/3/1 too and you and I have almost the exact same numbers on the 4 main lifts... crazy!


#8

Thanks man, sounds like were both strong as hell, lol. How long have you been at it. I just started it last week and before 5/3/1 I just worked up to a max every training day, or just play with CT's methods. Worked good for about a year, but now I need a more structured schedule and some deloading.


#9

Manday <--(awesome "monday" workout)

Military Press - 85x3, 95x3, 110x3, 120x14
*2 sets of 10 at 65

Dips - 4 sets of 8
*felt a little sore/tight still from bench day

Bent Rows - 135x3, 145x3, 165x3, 185x8

*staggered sets of 4 on chins between every set (excluding rows)

Last monday I put up 115 for 10... This week I got 120 for 14...

edit: Conditioning - ran another 1/2 mile and added another sprint for 2 (it was a rainy day in georgia)


#10

Yeah man sounds like it. LOL. How old are you?
Well I have been doing 5/3/1 for a little less than 2 months now. I had done it before but got away from it because I thought I could make better gains doing a more BB oriented program, but came back to 5/3/1 after a couple months.


#11

21 You?

What are your goals? PL or just a strong dude.


#12

19... I dont plan on doing any PL meets but you never know. I just want to be a big strong dude... I just want people to look at me in the gym or walking down the street and say damn he is strong/big.

How bout you?


#13

Same, but I want to do some PL too. I wanna be a strength coach when I get outa GA State so that's my motivation. I started college late so I got a ways to go though.


#14

Tuesday (another rainy day in georgia)

Deads - 225x3, 255x3, 295x3, 335x8
http://www.youtube.com/watch?v=0Ea9qRCtMJc[/quote]

Hip ext. - 3x8 @ 135

Shrugs - 135 2x10, 185 2x10

Shoulder press shrugs - 135 3x6

Tornado Warning almost stopped me from working out today.... No it didn't.


#15

Yesterday I did some sprints and pushed my truck down the street a few time. Had to take a nap to avoid throwing up.

Today is Bench Press and I'm still recovering from a pec strain apparently. Before the injury I had 225 for 8 reps.

Bench - 135x3, 165x3, 190x3, 210x7, 190x3, 165x3
*I felt the same tightness in both pecs that I felt when I strained it so I stopped early and just ramped back down.

Dips - 5x8-10
*staggered shoulder press shrugs in between dips

I did some rear delt work in between sets of bench press as well

Conditioning - steady jog of 1/2 mile


#16

Friday 12/03/10

Squat - 210x3, 225x3, 245x3, 275x11
* This puts my calculated new max at 375 from 335

Hip extensions - 135 4x6

Jump rope and calf raises were done in between sets of hip extensions

My squat feels dramatically stronger and this is only the second week and my first phase. Feels awesome.

http://www.youtube.com/watch?v=eLR2xK3wop4[/quote]


#17

Monday 12/06/10

Shoulder Press - 100x5, 115x3, 130x11
*Band pull-aparts between sets at 8 reps each set

Incline Press - 130x3, 135x3, 145x3, 155x3, 145x3
*DB shrugs between sets at 10 reps with 45s

Dips - 5 sets of 8-10 reps
* rear delt DB holds 10 sec. 2 reps

http://www.youtube.com/watch?v=5JjdhQE6t4U[/quote]

Conditioning - sled drags. 4 sets of 40 step sprints with 70lbs.