Hey all. Vinny suggested I start a strongman log. Wasn’t sure if I should post in strongman or training logs as I didn’t see a strongman specific log.
Anywho, this was my first week of going from 5/3/1 3 full body days to 5/3/1 4 days a week. I posted in the 5/3/1 forum a few weeks ago for advise but decided to go with what I had originally planned, despite advise otherwise. If I start feeling I need to scale back I will but I think right now the extra volume I’m putting in will be the best bet for me.
Let’s get started w/ just program overview, and a wk1 recap: My program is a 3/5/1 where I’m doing 2 full cycles w/o deload, so 3/5/1/3/5/1/deload(x4) for my cycle I’m on. I like this because it gives me 28 full weeks of workouts so it is easier to do. All my training maxes are based off of raw max, however on 3 & 1 weeks I’ll be using knee wraps on my top set and any joker sets that I do, just to get my confidence up and give me the ability to get used to using heavier weights more frequently.
Day 1:
Squats (3’s wk), worked up to 290x5 for the last set, 295x3 singles and 305x2 singles, bbb sumo deadlifts, abs, then finished off w/ a double’s(not sure how to do the french e but it is the kind that poliquin has talked about, just search poliquin/pierre roy). the double’s were squatting using 5/3/1 w/ dropping my TM to 90%(so basing the TM on 81% of 1RM) and doing 5/3/1. So I hit 260x7 after all that.
Day 2:
OHP:
wrked up to 185x5 and then banged out a few more jokers. then rack pulls(done at the lowest pin @ my rack that I’m stuck with is just above knee height, so there is virtually no lower body…I find it hits my traps good and allows me to overload my grip and get used ot heavier weights more than shrugs), CG Bench for BBB, and then pullups: 5 done to failure, which I ended up doing 5 sets of negs since I’ve lost all pull up ability due to my gut, then double’s w/ push press, which is tough after pre-exhausting my triceps.
Day 3:
Just went in for a quick arm day. Wife and I had a dr’s appt for my son to be(and training partner in 10 yrs :-D) so didn’t have alot of time to spend in the gym.
Day 4:
DL 5/3/1
worked up to 330x5 and did a few jokers and then front squat BBB and finished w/ a double’s deadlift and ended w/ tabata bike.
Day 5:
Incline Press worked up to 165x6(my weakest upperbody lift currently)then joker sets, pendlay rows, BBB for pause bench, pull downs, and double’s incline press.
Day 6:
a few sets of shrugs, some front raises, 5 or so trips w/ the yoke working up to 470 and some light practice w/ a 150 lb log.
It seems like a lot of volume but I’m recovering amazingly(at least this first week), and my 5’s week I only do prescribed sets and down sets so it is an intensity deload in a sense. I’m doing set of 10 on BBB for first cycle, sets of 5 for second cycle, 3 for third cycle, and finishing off w/ 5 sets of 1 @ my TM for my last cycle. I’ve got a few other spreadsheets so if the volume gets too much I’ll just plug numbers in for a lower volume routine and go at that. My knee is back up to 100%. I did a spartan race in oct and fell off a wall and really hurt my bad knee(2 acl repairs and a spot w/ no cartilage) so was only pulling 265 from the floor so my strength has come a long way since my injury. I hit 405 deadlift and am on track to be over 500 by end of the year with a mid-upper 400 lb squat.
Thanks for the encouragement Vinny.
I tried to make up for it w/ the singles: