T Nation

Stl Ram's 5-3-1 Training Log

Alright, I have decided to track my journey with the 5-3-1 progam here. I have had a bit of training ADD lately, and I feel that I can keep myself honest by posting my training here. Here is a little info about myself:

Height: 5’8"
Weight: 225 lbs

Best Lifts:

Squat: 440x10 (about two years ago though)
Bench Press: 300x8 (also a couple years ago)
Deadlift: 365x10 (This is a relatively new lift for me compared to the others, and I never
used chalk before)
Standing Barbell Military Press: 205x6 (Again done a couple years back)

My training days will break down as the following:

Thursday: 5-3-1 Bench Day
Friday: 5-3-1 Squat Day
Sunday: 5-3-1 Military Press Day
Monday: 5-3-1 Deadlift Day

Starting Training Maxes:
Bench Press: 310
Squat: 450
Deadlift: 405
Standing Military Press: 190

Hopefully, by posting my training, I will remain consistent with this program and receive some good feedback along the way.

Cheers to everyone out there.

Cycle 1, Wave 1: Bench & Military Day

Bench Press (5-3-1): 45x12, 135x8, 185x5, 205x5, 235x5, 265x10
Military Press (5-3-1): 45x8, 95x5, 120x5, 140x5, 160x10
Flat DB Bench (3x10): 50sx10, 80sx10, 10, 10
Barbell Bent Row (3x10): 135x6, 205x10, 10, 10
Pull-ups (3x5): BWx5, 5, 5
Standing EZ Bar Curl (2x10): Barx6, +70x10, +50x10

So much for sticking with the plan, haha. I had a trip planned for early next week which got moved back to over the weekend. I will have to combine bench & military today and squat & deads tomorrow, but will get back to my actual schedule next week.

As far as today’s session, I was just getting the reps in today. I know that I could get 265 and 160 for 12+, but I am trying to let my body recover a little from previous training. I am also going to follow Wendler’s advice and “pick my battles” as to when I go for PRs.

Cycle 1, Wave 1: Squat & Dead Day

Squat: 45x12, 135x8, 225x5, 295x5, 345x5, 385x11
Deadlift: 45x6, 135x3, 225x2, 265x5, 305x5, 345x6

Short and sweet today. I did some other leg work earlier in the week, so this was enough. I didn’t push for any PRs, but I felt like I had 15+ with 385 and a lot more reps on the deads as well.

Cycle 1, Wave 2: Bench Day

Bench Press: 45x8, 8, 135x8, 185x5, 220x3, 250x3, 280x10?
Incline Bench Press: 135x6, 205x10, 185x10
Close-grip Bench Press: 135x6, 205x10, 185x6
Barbell Bent Row: 45x8, 135x6, 205x10, 10
Pull-ups: BWx5, 5
Standing EZ Bar Curl: Barx10, +50x10, 10

Just got back from a little vacation today, so this workout helped to knock the rust off. I kind of lost focus on the rep count later in the set, but I think that I got 10 reps on the 280 set of bench. Regardless, I did a lot more than the prescribed 3 reps, so all is good. I don’t think that this workout was really too great. Everything felt a little slow and heavy, but I still feel like I got in some quality work.