Zwer's 5/3/1 Log

Training Logs
1

This is my first public log, so I guess this first post could use a little background information. I have been lifting since my senior year of high school, but not very well.

I have been lifting properly for about two years now, but I took a good portion of this year off due to an atv accident, where I herniated 3 disks in my back. I have come back and my deadlift is better then ever, I managed to punt on 50lbs on it in the last 3 months, but my squat hasn’t quite recovered.

Stats:
Age: 21
Height: 5’9"/10"
Weight: 186
Bench: 265
Squat: 385
Dead: 435

These numbers have all been put up on the last few weeks or so, so I would say that they are fairly accurate. The bench was raw, the deadlift I wore my belt, and the squat I had a belt and some knee sleeves.

I had no military to go off of as I have been a piece of shit and haven’t been training shoulders properly for awhile now, but I put up 135 lbs seated barbell for 8 last week; so I used that to figure out a 1 rep max of about 170. I based my numbers of 90% of these and am using the periodzation bible inspired guidelines for my assistance work.

So todays workout went as followed:

I am going to spare you all my warm up information, but I foam rolled, stretched and then rode the bike for about 5 minutes.

Military press:
Warm up:
65x5
80x5
95x3

Work sets:
105x5
120x5
135x9

Accessory work:
Body weight dips:
5 sets 15 reps

Body weight chin ups:
Reps:
10
10
8
6
5

Over head triceps extension with rope:
5 sets of 15 reps with 72 lbs

The dips were harder then I expected, this routine is actually a volume boost over the lazy man plan that I have been doing. As for the chins, I must say that for some crazy reason I decided to do a bi/pull workout yesterday so I think I was a little hindered; but enough bull shit excuses.

As for the extensions I have no idea how accurate the numbers on the weight stack are, but I doubt that they are even close, but I always use the same gym so I am just going to go off what their stacks say. Anyways I know I ranted on for a while here, but I don’t really care, this is my log, and I am just using it to try and hold my self accountable. If anyone finds it useful or even just entertaining, then thats a plus. I will tell you all how deadlifting goes tomorrow.

Peace.
Zach

2

Hey, I also use the 5/3/1 program with a lot of success. Our numbers are actually really similar. It looks like you are off to a great start! Do you have any goals you are working toward like a meet, or a certain bodyweight you want to hit?

3

I guess my goal would be overall strength, although I am going to medical school in a year, and I would like to hit the 3/4/5 before then. I have no doubt that the 405 squat wont be a problem, I could most likely get that in a month or two. The 495 dead shouldn’t be too bad, I put 50lbs on my dead in the past 3 months so 60 in a year while I know I am going to have to work hard shouldn’t be impossible. It is the bench that really worries me 315 is a long ways away from 265, but we will see. On to todays workout, I warmed up the same as yesterday with some stretching and foam rolling, but no bike. Just sort of hopped right in.

Deadlift:
Warm up:
160x5
195x5
235x3

Work sets:
255x5
295x5
335x9

Accessory work:
Leg curls:
5 sets of 10 reps at 120 lbs

Walking lunges with 70 lbs:
Reps:
30
30
24

Body weight walking lunges:
30
30

Ab wheel rollouts:
5 sets of 10 reps

The 335x9 was an all time personal best for no straps, the first five where shockingly easy, and my grip never seemed to fail me; I when staggered of course. As for the lunges when I say 30 reps I mean 15 each side per set. They were more difficult then I had anticipated, and by the time I was done with my final set I was about to puke. I must be extremely out of shape conditioning wise, I can’t believe that I used to be a swimmer. Oh well.

4

Benchpress:
Warm up:
100x5
120x5
145x3

Work sets:
160x5
180x5
205x10

Accessory work:
DB bench:
70x14
60x15
50x15x3

DB row:
60x10
65x10
70x10x3

V-bar triceps pushdown:
5 sets of 15 reps at 84 lbs

The weights were sort of all over the place for the accessory work, but it was just me trying to find the right spot. I think next week I am going to go 55lb DBs for the bench and 75 lbs for the rows. I think that I had another rep or two in the bench, but for some reason this person who works at my gym decided I NEEDED them to spot me, and I spent more energy trying to avoid their hands as I pressed. Oh well.

5

Squat:
Warm up:
140x5
175x5
210x3

Work sets:
225x5
260x5
295x10

Accessory work:
Hyperextensions on 45 degree:
5 sets of 10 reps at bodyweight

Leg press:
5 sets of 15 reps with 3 plates a side

Ab wheel rollouts:
5 sets of 10

I was going to do some hanging leg raises at the gym, but I was on the verge of puking in front of all the lovely gym ladies over by the ab area, that I decided to go home and do some abs later. The squats went pretty well considering that I haven’t done anything about 5 reps per a set above 275 for at least 3 months now.

Funny side story, after I did my sqats these two “gentlemen” who were waiting for me to finish to use the rack put 135 on the bar and proceeded to do some 10 sets and then went on to rant rather loudly as I was doing my hyperextensions right behind the squat rack about how they don’t squat above 185 because too many people get injured. The reason I found this so amusing is that they both have 275+ benches, go figure.

6

This is a day late do to me going home, but I did it yesterday like I was supposed to do.

Military press:
Warm up:
65x5
80x5
95x3

Work sets:
110x3
125x3
140x7

Accessory work:
Body weight dips:
5 sets 15 reps

Body weight chin ups:
Reps:
10
10
8
7
6

Over head triceps extension with rope:
5 sets of 15 reps with 72 lbs

7

Deadlift:
Warm up:
160x5
195x5
235x3

Work sets:
275x3
315x3
355x6

Accessory work:
Leg curls:
5 sets of 10 reps at 110 lbs

Walking lunges with 40 lbs:
Reps:
30
30
30
28

Body weight walking lunges:
30

Ab wheel rollouts:
5 sets of 10 reps

I think that 40 lbs though small is a good weight for the lunges. I think that I am going to stick with the 40 through this and the next cycle, sort of like body weight for the chins. At this point I think it just has to do with the volume and the length of the set, one of my sets of lunges took me over 1:30 which is substantially longer then any other sets that I do. Well, overall I am happy with the days work.

8

Great numbers dude - good to see someone else doing well with 5/3/1.

9

Benchpress:
Warm up:
100x5
120x5
145x3

Work sets:
170x3
195x3
220x7

Accessory work:
DB bench:
5 sets of 15 reps at 55 lbs

DB row:
5 sets of 10 reps at 75 lbs

V-bar triceps pushdown:
5 sets of 15 reps at 84 lbs

10

As usual, I am a day late, well actually two because I did this workout on Thursday. It went great 315 for 8 is a new PR, and one of my good friends who used to lift a lot is starting up again so it was nice to have a spotter. He never touched me but it was nice to know someone was back there.

Squat:
Warm up:
140x5
175x5
210x3

Work sets:
245x3
280x3
315x8

Accessory work:
Hyperextensions on 45 degree:
5 sets of 10 reps at bodyweight

Leg press:
5 sets of 15 reps with 3 plates a side

Ab wheel rollouts:
5 sets of 10

Well I’m off to the gym to go do my first 5/3/1 workout for military press, I’m real pumped only thing is I slept rather strangely on my wrist, so I might have to wrap it and see how it feels.

11

Yesterdays military press workout:

Military press:
Warm up:
65x5
80x5
95x3

Work sets:
120x5
135x3
160x3

Accessory work:
Body weight dips:
5 sets 15 reps

Body weight chin ups:
Reps:
10
10
10
8
6

Over head triceps extension with rope:
5 sets of 15 reps with 72 lbs

I thought my 160 for 3 was terrible and it felt really heavy. It wasn’t until after the workout that my buddy who was deadlifting right behind me reminded me that I did 160, not 150 as I had intended to do. No big deal, but I was wondering why it felt so heavy, but once I did them I just accepted it and moved on to a otherwise good workout. Well, I’m off to deadlift.

12

Great work so far man! Keep it up.

13

Todays deadlift workout:

Deadlift:
Warm up:
160x5
195x5
235x3

Work sets:
295x5
335x3
375x5

Accessory work:
Leg curls:
5 sets of 10 reps at 120 lbs

Walking lunges:
5 sets of 30 reps with 40 lbs

Ab wheel rollouts:
5 sets of 10 reps

So 375x5 is a new pr, felt real good. Had my roommate watch my form and he is our gyms deadlift master with 535 at 205 body weight, told me they looked good. So, I am going to believe they were nice, because he talks shit about form all the time. I also got all five sets of lunges with the 40 lb bar. As I said before I should be able to go a lot heavier but my ability to last 1:30 for a single set is lacking. I think as I get better at lasting the weight will go up easy. Overall I am very happy with the days work and I look forward to benching on Tuesday. I must say that I am really enjoying the 5/3/1 so far as I get to mix things up, and you know what they say, “variety is the spice of life.”

14

Benchpress:
Warm up:
100x5
120x5
145x3

Work sets:
180x3
205x3
230x4
230x4

Accessory work:
DB bench:
5 sets of 15 reps at 55 lbs

DB row:
5 sets of 10 reps at 75 lbs

V-bar triceps pushdown:
5 sets of 15 reps at 84 lbs

I did two sets of bench at 230 because the first one was crap, I really need to find someone reliable to spot me on my one bench set a week that I need a spotter for. The first set just went terribly I barely got out 4 reps. So I waited until my chosen gym personnel for the day left my area, took a break and I decided to do another set. Ended up getting out 4 reps on my own. Who knows what I would have gotten on my first set, I’m not really happy but it’s too late now.

15

Squat:
Warm up:
140x5
175x5
210x3

Work sets:
260x5
295x3
330x5

Accessory work:
Hyperextensions on 45 degree:
5 sets of 10 reps at bodyweight

Leg press:
5 sets of 15 reps with 3 plates a side

Ab wheel rollouts:
5 sets of 10

16

So no updates for the past week. It is because it was my deload week and I really didn’t feel like writing about my super light workouts. I did the warm up sets that I had been doing for the past cycle, I also did two sets of my assistance exercises on the deadlift and bench days.

I tried to spend some extra time foam rolling and really stretching out. I was really chopping at the bit to get into the gym today, but unfortunately fate was not on my side and I spent the first 3 hours of my day breaking up rock with a pick-ax. When I finally made it home I was exhausted, but I managed to take a shower and turn around and go to the gym and had a really good first workout on my second cycle.

I plan on bumping the weights on some of the assistance work this cycle, the first of which was done today, and it felt good. I only got my military press for 7 reps at 140 which is the day number of reps that I got last cycle, but considering how exhausted and dehydrated I was I am pretty happy with it. I am excited to go deadlift tomorrow, but I am worried about my grip after all the rock breaking. I think it will go well, without any further adieu todays numbers.

Military press:
Warm up:
65x5
80x5
100x3

Work sets:
105x5
120x5
140x7

Accessory work:
Body weight + 10 lbs dips:
5 sets 15 reps

Body weight chin ups:
Reps:
10
10
10
9
7

Over head triceps extension with rope:
5 sets of 15 reps with 84 lbs

17

Deadlift:
Warm up:
160x5
200x5
240x3

Work sets:
260x5
300x5
340x9

Accessory work:
Leg curls:
4 sets of 10 reps at 132 lbs
1 set of 10 reps at 120 lbs

Walking lunges:
3 sets of 30 reps with 40 lbs

Ab wheel rollouts:
5 sets of 10 reps

I hate to be a pansy, but I am, and I couldn’t get all of the lunges done today. I really need to suck it up. Other then the lunges I am happy 340x9 is a new pr.

18

Today went terribly. . .

Benchpress:
Warm up:
100x5
125x5
150x3

Work sets:
160x5
185x5
210x8

Accessory work:
DB bench:
55X15
55x15
55x13
50x15
50x12

DB row:
5 sets of 10 reps at 85 lbs

V-bar triceps pushdown:
5 sets of 15 reps at 96 lbs

So my bench just seemed to go poorly, I guess 210x8 is not really terrible compared to my norm, but I felt like I was struggling on every rep. A lot more then I should at 210. Then on to the db bench, 55lbs and I didn’t even get all five sets of 15? I did it all last cycle. I am tempted to drop it from sets of 15 to sets of 10 and up the weight, that way I will be doing a little more heavy pressing. I might wait to see how next week goes. I felt weak on the lockout and think my tris were holding me back, as I seem to cut out a lot of my heavy tri work on this plan. Thus I added weight to my tri pushdowns going from the 84 pin to the 96 pin. The one bright light in my workout was my db row, which I decided to up to the 85s because 75 was way too light. I got all the sets, yet didn’t seem to kill myself at all so I am feeling good with that weight as I will be able to progress, but I’m not just wasting my time now. Hopefully my squatting goes better on thursday.

P.S. any opinions on dropping the db press to 10 reps a set will be appreciated, might do it to the dips on military press day as well, just to get some heavier weights going.

Thanks,
Zach

19

Haven’t really been keeping up with my log over the past week due to attempting to apply to medical school. Anyways I have all my numbers so I am going to update them all.

Squat:
Warm up:
145x5
180x5
215x3

Work sets:
235x5
270x5
305x9

Accessory work:
Hyperextensions on 45 degree:
5 sets of 10 reps at bodyweight + 10lbs db

Leg press:
5 sets of 15 reps with 3 plates + 10lbs a side

Ab wheel rollouts:
5 sets of 10

This day went really well, I couldn’t help but be happy with my 305 x 9. I was hoping for 10 but it just wasn’t going to happen.

20

Military press:
Warm up:
65x5
80x5
100x3

Work sets:
115x3
130x3
145x5

Accessory work:
Body weight + 10 lbs dips:
5 sets 15 reps

Body weight chin ups:
Reps:
10
10
10
8
8

Over head triceps extension with rope:
5 sets of 15 reps with 84 lbs

I feel as if my military press was really shitty, I should be able to put up 145 for more then 5 reps. That being said I spent the morning on a boat drinking expensive booze for a close friends wedding. Though I still think my military press is abysmal.