After months of half assing my training and getting no where I’ve decided to start logging my training to help keep me motivated!
Firstly a little history, I’m 29 years old and been training for around 4 years in total, I spent the first 3 years following a bodybuilding style split before injuring my shoulder (SLAP Lesion) this went undiagnosed / misdiagnosed for about 18 months before finally having surgery. I’ve been back training a little over a year now!
5/3/1 with First Set Last, and Joker Sets if I’m feeling good! FSL capped at 10 reps.
I started a week ago so i’ll log my 5s week in the following post!
3x10 DB Inc Bench @ 42kg DBs
3x10 Close Grip Cable Rows @ 90kg
3x12 JM Press @ 45kg
3x12 Reverse Curls SS Facepulls @ 35kg / 50kg
Felt good tonight, managed a Joker set for a triple with 2.5kg under my training max, was very comfortable with a bit left in tank! Feels good to be making progress again
3x10 DB Inc Bench @ 40kg
3x12 CG Cable Rows @ 95kg
3x12 JM Press @ 32.5kg
3x12 BB Curl SS w Facepulls @ 32.5kg / 75kg
Fighting tonsilitis at the moment so not feeling amazing. Was supposed to train yesterday but I didn’t feel up to it, feel slightly better now the antibiotics have started working!
Had to drop JM Press weight, ego was getting the better with me and compromising my form, felt them a lot more when I dropped down to 32.5kg and controlled the weight better!
@Benanything cheers bud, I’m just hoping things carry on as they’ve gone for the first cycle because I’m more than happy with my progress so far
3x10 Reverse Lunges off step w 16kg DBs
3x10 Leg Press @ 250kg
3x20 Standing Ab Crunch @ 35kg
Well thats my first cycle over, and I’m pretty happy with how I’ve done! Changed a few assisstances around for the second cycle as I wasnt completely happy with them! Training Maxes increased, onwards and upwards to a bigger total!
My phone fell over on a couple of sets, so theres a bit of todays session missing
I’m sure that has happened to everyone doing 5/3/1 at one point or another. The last time I did that, I went fuck it and redid it, barely getting 5. But hey, you know what they say, 2 is better than 1. 2 sets of 5 instead of 1 set of 5? I’ll take it.
The way some of my friends run 531 is, they’ll just do the minimum amount of reps required and do heavy jokers instead. Well, personally I don’t run it that way cause I’d rather get the volume/work done which’ll probably result in more long term progress.
Thats how I see it too bud, Get the volume in with PR set and FSL, jokers are just a way to up the ante a bit if Im feeling good… I dont program them in, or go to the gym expecting to do them!