DRice311's Bastardization of 5/3/1

[DRice311]

Friday (6/3):

Squats (3+):

Worked up to 450#, got 5, maybe 1-2 in tank

Volume: 5x5 at 350#
SLDL: 3x6 at 390#
Close grip bench: 5x5 at 295#
Seated calf raises: 3x12 at 180#

[Oldster]

Long story short, no rifle. My buddy who hunts stopped training with me and I wouldn't have the slightest idea how to even get started solo.

I'll be your huckleberry!

[DRice311]

Monday (6/6):

Bench (1+):

Joker: 1 at 405
Then 370# x 2 RPE 9.5-10

Volume: 5x5 at 310#
Pause Press: 3x5 at 150#
Dips: 5x5 at 120#+bw
DB Flys: 3x10 at 80# bells

Heaviest I've gone since I jacked my shoulder several months ago. Figured it was time to take it for a test drive. Got it, but it was waaaay slower and grindier than I would have liked. New spotter, might be time to give up on my last training partner. He has been coming in 1x/week, and looks like this week not at all. Got this kid to spot me, lift off was way out front and my feet slipped right as I was starting the decent, so not ideal for the first heavy rep in months. He swore he didn't touch it, but he was close. Gonna have to find a spotting solution for Monday's moving forward on top sets.

405x1


370x2

[Dwayne_KONG_Wint]

Become a master in the art of the self-liftoff....but do it in a power rack for your safety.

[Meshuggah]

Strong stuff, have you stuck with 5/3/1 every since starting this log?

[DRice311]

Become a master in the art of the self-liftoff....but do it in a power rack for your safety.

Thanks kong. Only problem is this gym has these crazy monster hammer strength rack with holes like 2" apart, so the spotter arms don't line up and are pretty much worthless, lol. But yea, I've done that in the past and may have to go that route moving forward.

[DRice311]

Strong stuff, have you stuck with 5/3/1 every since starting this log?

Thanks - pretty much, it has evolved for sure, but the structure has pretty much always been 5/3/1. I do run a 12 week peak/taper 1-2x per year

[DRice311]

Tuesday (6/7):

Deads (1+)

Joker: 1 at 615#
Worked up to 570#x2 - maybe 1-2 in the tank

Volume:5x5 at 450#
Pause Squats: 3x5 at 350# - 2 second pause
Drag curls: 3x10 at 135#
Iso preacher curls on machine: 3x12

First time I've pulled over 600 in 3+ months. Was pretty nervous about how today would go. Program actually called for 630, but took it conservative. 615 flew, felt relatively easy actually. Grip started to slip a little bit on right hand, first time that has ever happened to me. Everything else was smooth.

600x1


570x2

[Oldster]

Frick, dog!

What a stud!

[DRice311]

Frick, dog!

What a stud!

Thanks Oldster - how are things going man? Looks like you got your internet situation fixed. are you logging?