After a VERY long hiatus from posting on T-Nation, I’ve decided to go ahead and post up a training log. I’ve been using 5/3/1 since Jim published the first edition. I used it to train for strongman competitions and continue to use it to just stay strong. I have had a few brief intermissions, most notably a year ago when I bulged a disc in my back, and decided to try Doggcrapp for a few months while I healed.
I am completing my 6th cycle of my current round of 5/3/1. I chose to set my maxes very low and implement joker sets on my 3x3 and 5/3/1 days. I did my 5 lbs and 10 lbs increase for 5 straight cycles (about 4 mos.), then dropped back down to my 3rd cycle weights for the 6th (current). My goal is to beat all rep goals, or hit max of 10. This week I will complete my 5/3/1 portion, then move to cycle 7 next week.
Quick basics. I prefer to order my training 3x3, 3x5, 5/3/1. Been doing it a long time and it works well for me. Day 1 is Clean and Overhead Press and back (pull downs/pull ups). If I’m in a hurry, I will just press from the rack, but I prefer to clean from the floor. Day 2 - deadlift, Day 3 - Close grip bench (14" grip), back (rows), Day 4 Squat. Joker sets on 3x3 & 5/3/1 days, 1st set last on all days. No extra reps on 3x5. I lift MWF, condition with sprints, jumprope, etc. TuThSat. I try to walk 15-30 minutes every day.
Personal stats: 6’4", 260. 44 y/o Squat and Dead bests 550. Goal is 600 for each. Rep max has me in the mid 500’s right now. I am on TRT at 200 mg Test Cyp per week. My diet is currently a modified anabolic diet, very low carb during the week but only limited carb up on weekend. Over the last 6 weeks I’ve dropped 1.5" off my umbilicus but only lost 5lbs, strength is good. BF is probably in the 15-18% range.
Enough of this, I’m sure I’ll add more as I go.
Clean and OH Press (Max set at 180)
135x5, 155x3, 170x10, Jokers: 190x1, 205x1, 215x3 (+2 from last time) Formula max: 236 3x10@135
Treadmill Sprints 4.5 incline 9.5 mph (still getting back to conditioning