T Nation

Roch's 5/3/1 log

After 6 months of sub-par training, and a 3 week layoff, I am now back on Wendlers 5/3/1 and sticking to it this time. I’ve tried just about everything (5x5, SS, 5/3/1, Sheiko, Juggernaut method, splits, ect.) but now I have a focus.

Weight 185-190
Height 6’1’’
Current training maxes
Bench- 175
Deadlift 305
OHP- 120

These aren’t my best,but due to the past 6-8 months of training, this is what I’m using.

Layout will change as each month goes by, basics will stay the same, just working towards a goal. Just finishing cycle 1, using a 3/5/1 layout. Bench day got 165 for 7, Squat 230 for 3 (bad day), today was OHP, went as follows.

2 Dec 11-
OHP- Warmups (50x5, 60x5, 70x3), 90x5, 100x3, 115x6 (+5) all SSW/ Pullups- BWx8
OHP- 60x10x3 SSW/ Lateral raises- 10x10x3 SSW/ Rear delt raises- 10x10x3
BB Shrugs- 200x10x4 SSW/ Band Pullaparts (Bungee cords actually)- 2x12x5
Tri. Ext.- 45x10x3

Neck (front)- 20x12x5
Conditioning- None, my feet are messed up (Not blisters) from a 15km ruckmarch/run last weekend

Tomorrow is deadlift day.

For some reason this hasn’t posted the last 2 times that I’ve tried.

4 Dec 11-

Deadlift- Warmups (135x5, 155x5, 185x3), 230x5, 260x3, 290x3 (+2)

Not Doing Jack Shit today, yesterday couldn’t get around to training, today not feeling 100%.

Deload week starts tomorrow, not feeling too beat up, but energy and desire to train are down (probably due to my lack of eating lately).

Deload week

5 Dec 11-

Squat- 95x5, 120x5, 145x5
Leg Curls- 40x10x2
Ab wheel- BWx6x2

Neck (back)- 25x13x5 SSW/ Band Pullaparts- 2x13x5
Conditioning- None

Half the volume and half the weight on accessory movements, no BBB squats.

6 Dec 11-

Bench- 70x5, 90x5, 105x5 all SSW/ Pullups x4
DB Rows- 35x10x2
BB Curls- 35x10x2

Neck (Front)- 20x13x5 SSW/ Band Pullaparts- 2x13x5
Conditioning- Walking around Christmas shopping, since it’s too shitty out to do sled dragging

Really quick, this took all of 15 minutes to do, minus the conditioning. Can’t wait to get back to normal next week. Day off tomorrow, mobility and stretching. Need to do something about my eating habits.

9 Dec 11-

Deadlift- 135x5, 155x5, 185x5
OHP- 50x5, 60x5, 70x5, all SSW/ Pullups x4
Leg Curls- 40x10x2
BB Shrugs- 100x10x2
Tri. Ext.- 25x10x2
Roman Chair Situps- BWx10x2

Neck (Back)- 25x14x5 SSW/ Band Pullaparts- 2x14x5
Conditioning- None

End of deload, Cycle 2 starts monday.

Cycle 2

Training Maxes-
Squat- 250
Bench- 180
Deadlift- 315
OHP- 125

3’s Wave

12 Dec 11

Squat- Warmups (100x5, 125x5, 150x3), 175x3, 200x3, 225x6 (+3)
Squat- 125x10x5
Leg Curls- 75x10x5 SSW/ Back Raises- BWx10x5
Ab Wheel- BWx11x4

Neck (Front)- 20x14x5 SSW/ Band Pullaparts- 2x14x5
Conditioning- Sled Drag- 100lbsx60 metersx6 (3 forwards, 3 backwards)

Notes: Decent day, hips felt tight during my warmup, but loosened up by the time I got to my worksets.

13 Dec 11-

Bench- Warmups (70x5, 90x5, 110x3), 125x3, 145x3, 160x9 ( 6) all SSW/ Pullups x9
Bench- 95x10x5
Dips- BWx8x3
DB Rows- 60x10x5 SSW/ Band Pullaparts- 2x14x5
BB Curls- 62.5x10x3

Neck (Sides)- 10x14x5
Conditioning- BB complex (Row, Hang clean, FS, OHP, BS, GM) 65x5x3 w/ wearing frag vest

14 Dec 11-

Foam Rolling (3" ABS pipe)- IT band, Hamstrings, Quads, Glutes, Lower Back, Upper Back
The Stick- Calves, Lower Legs, Forearms, Biceps, Triceps
Lax Ball- Piriformis, Pecs, Posterior Delts, Traps

Joint Mobility- Neck rolls, shoulder rolls, arm cirles (small), arm circles (big), elbow cirles, wrist rotation, hip rotation, truck rotation, goodmornings, fire hydrants, leg swings (forward/backward, sideways), knee ext/curl, ankle circles

Stretching- Quads, hip flexors, groin, abs, calves, hamstrings, IT band, glutes, pecs, shoulders, triceps, post. delt, shopulder capsule, lats

Notes: Sore as hell after the past 2 days, contrast shower later, and a walk.

Decided I should probably post what my goals are, and what I’m training for to give people a better idea.

Long term strength goals are…

-365 Squat (Best was 290)
-245-275 Bench (Best was 230)
-405 Deadlift (Best was 385)
-185 OHP (Best was 155)
-Close CoC #2.5 (1/4" off)

Main conditioning goals are…
-Run 12km under 1 hour, like I could 4 years ago
-Ruckmarch 26km w/ 80lbs under 4 hours, with ease
-20 deadhang pullups

Most of my training will look like I’m trying to focus on everything at once because, in all honesty, I am. Undecided between switching trades (military) or trying out for SF, so even though Mr. Wendler says that you can’t serve two masters at once, I am still going to try; plus after a few years of training, I know that if I don’t do more than recommended, I start to go backwards in progress.

And just a look into my diet and nutrition, a good day usually goes like this…

Breakfast- 2-4 eggs (scrambled, with a slice of cheese), 1 cup of oatmeal, 1 banana, 1 cup of coffee
Mid morning- 1/3 C of almonds
Lunch- Changes all the time, but lately 1/2lb of lean ground beef, serving of sweet potato fries
Mid afternoon- PB sandwich on whole wheat bread
Dinner- Changes daily
Before bed- Lately, nothing.

Breakfast, lunch, and dinner are followed with 1 scoop of whey protein (Mutant Whey) and 1 scoop of mass gainer (Mutant Mass), as is PWO.

Diet is a big issue for me, I can’t stay dedicated to eating the same way all the time. Because of that, my weight fluctuates between 195 and 180, but never below 180. Recovery doesn’t suffer too bad because of it, as I do everything else to recover. Even energy stays pretty good considering how I eat.

15 Dec 11-

Deadlift- Warmups (135x5, 160x5, 190x3), 220x3, 250x3, 285x5 ( 2)
Deadlift- 160x10x5
Leg curl- 77.5x10x5 SSW/ Back raise- BWx10x5
Hanging leg raise- BWx10x4

Neck (Back)- 25x14x5 SSW/ Band Pullaparts- 2x14x5
Conditioning- Sled dragging- 150lbs x60 metersx 6 (3 forward, 3 backward)

Note: Final workset of squat and deadlifts are always with a belt. Sore from earlier in the week, probably would have had more reps on deadlift if it wasnt for that.

16 Dec 11-

OHP- Warmups (50x5, 65x5, 75x3), 90x3, 100x3, 115x6 ( 3) all SSW/ Pullups x9
OHP- 65x10x4 SSW/ Lateral Raises- 15x10x4 SSW/ Rear Delt Raises- 15x10x4
Pushups- BWx15x3
BB Shrugs- 195x10x5 SSW/ Band Pullaparts- 2x14x5
Tri Ext.- 42.5x10x3

Neck (Front)- 20x14x5
Conditioning- BB Complex (see above post)- 65x6x3 W/ Frag Vest

Notes: Could have done better on last set, no excuse. Going on a ruckmarch tonight with a friend, he’s trying to get back in shape so I’m going to keep him company. Going 6km with 35lbs, easy weight and distance, some hills and stairs included.

5’s Wave

20 Dec 11-

Squat- Warmups (100x5, 125x5, 150x3), 165x5, 190x5, 215x5
Bench- Warmups (70x5, 90x5, 110x3), 115x5, 135x5, 155x5 all SSW/ Pullups x10
Leg curls- 80x10x3

Notes: Didn’t get a chance to train yesterday, wasn’t too happy about that, too much other stuff going on lately. Decided to cut today short, my motivation to train is way down. Possibly going to do some conditioning and grip stuff later. Thinking about adding singles in on my next cycle, as per 5/3/1 for powerlifting, then when I get a 1RM that I am happy with i’ll go back to original 5/3/1.

23 Dec 11-

Deadlift- Warmups (125x5, 160x5, 190x3), 205x5, 235x5, 270x5 w/ belt
OHP- Warmups (50x5, 65x5, 75x3) 80x5, 95x5, 105x5

Thats all, such a shitty week, haven’t eaten well at all, especially not today (pretty much no food consumption). I really wanted to gain some weight this winter, but it’s hard to get the motivation to even eat lately. 1’s week next week, hope to get triples on everything at least. Decided to ditch the idea of doing the singles version of 5/3/1. Once the new year starts I want to get on a solid food/supplement program, no more of this no eating bullshit, its no good. Heading out for a 7km ruckmarch with a buddy of mine soon, going to use 40lbs, easy conditioning. Merry Christmas to everyone who has read my log.

24 Dec 11-

Did a whole bunch of foam/stick/lax ball rolling, mobility stuff, and stretching. Xmas stuff tonight and tomorrow, will be sure to gorge myself with food.

26 Dec 11-

Squat- Warmups (100x5, 125x5, 150x3) 190x5, 215x3, 240x3 ( 2) W/ Belt
Squat- 125x10x5
Leg Curls- 85x10x5 SSW/ Back Raise- BWx10x5
Ab Wheel- BWx10x2

Neck (Front)- 20x16x5 SSW/ Band pullaparts- 2x16x5
Conditioning- Walking around boxing day shopping

Good training day after Xmas. I recieved fat gripz, EFS light band, EFS sweater and coffee mug from the girlfriend. And some awesome cds (new Amon Amarth, Chimaira, and Mastodon), and then some other things.

27 Dec 11-

Bench- Warmups (70x5, 90x5, 110x3), 135x5, 155x3, 170x4 ( 3) all SSW/ Pullups w/ Fat Gripz x 5
Bench- 95x10x3
Dips- BWx16x1
DB Row- 50x10, 70x10, 90x14R, x12L

Been a long day of driving, and not very much eating, so tonight was rough. Still hitting more reps on my 3’s and 1’s weeks. Just decided to do random stuff. Pullups with Fat Gripz are extremely hard, going to keep doing them, want to get my grip stronger so I’m going to incorporate them more. Wanted to see where I’m at for dips, even though it was after benching, I’m probably good for 20 fresh. Kroc rows are hard, couldn’t fit anymore plates on my adjustable dumbells, going to switch to barbell rows next cycle anyways. If anyone who has been reading my log has any input about anything, feel free to comment. Not looking for compliments and stuff like that, just input and suggestions about anything training/diet/recovery/ect. related.

29 Dec 11-

Deadlift- Warmups (135x5, 160x5, 190x3) 235x5, 270x3, 300x3 ( 2) w/ Belt
Deadlift- 160x10x1

Got bored of BBB, so…

Power cleans- 160x2, 175x1, 180x1, 185x1 PR!!!

Never really done Power Cleans before, best was probably 140 just to get a bar to shoulder height, so I thought this was kind of cool. With a little technique work and not after deadlifts I think 200 or 205 is possible.

Back raise- BW Light band x10x2
Lying leg raises- 10x2
Band face pulls- Light bandx10x3

Just random training. Happy with the power clean, not so happy with the deadlift. Find I’m weak off the floor and that I feel like I’m going to fold over in the mid-back area. Changing up assistance next cycle to try something other then BBB, and bring up some weaker areas. Desperately needing to move NOV right now, with training and eating.

30 Dec 11-

Warmups (50x5, 65x5, 75x3)
120x5 ( 4)

all ssw/ Pullups x5 w/ Fatgripz


BB Shrugs

Band Facepulls

Good training day, 42 pushups after not having done them in a long time is pretty good, if it wasn’t for the OHP before, I could get 50 I’m sure. I think I’ve just been overthinking things lately training-wise. For my next cycle and from here on out I hope, I’m going to follow (with some changes) the “Off season for strength” layout in 5/3/1 for powerlifting. No drastic changes to it, just exercise selection. Feeling confident about this coming year of training.

This is what I’m going to follow for next few cycles…

Squat- 3/5/1
Pause OLY Squat- 10x3
Weighted Hypers-10x3
Leg Curls- 15-20x3 (Lighter)
Ab wheel- 10-20x4

Neck- 10-20x5
Band pullaparts- 10-20x3-5

Bench- 3/5/1 ssw/ Pullupsx5 (minimum, using Fat gripz)
DB Bench- 10x3
Blast Strap Pushups- Failure x3
DB row- 10x2, Failure x1
Hammer Curls- 10x3

Neck- same as above
Band Facepulls- 10-20x3-5

Deadlift- 3/5/1 plus a couple singles
GM- 10x3
BB Row- 10x3
Leg curl- 8-12x3 (heavier)
Side Bends- 10x4

Neck- same as above
Band pullaparts- same as above

OHP- 3/5/1 ssw/ Pullups (Same as above)
DB OHP- 10x3
Weighted Dips- 10x3
BB Shrugs- 10x2, Failure x1
Some type of Tricep movement- 10x3

Neck- same as above
Band facepulls- same as above

Conditioining isn’t my first priority right now, so it will be minimal, if at all, with the exception of a ruckmarch every friday or saturday. I do some stretching and mobility and SMR on wednesday usually, and sometimes the weekend. ANy comments or advice on stuff to change, improve on, ect?