DRice311's Bastardization of 5/3/1
Since I am finding myself frequenting this site more and more - I am going to go ahead and post a log.
A little about myself:
I am 33 years old, 5'10 and last weighed at 192lb. I have been lifting for about 5-6 years, most of that time wasted not really knowing what I was doing, and started 5/3/1 about 14 months ago. I lift with a group of 4 guys. In 14 months, all 4 of us have seen pretty significant progress.
I competed in my first USAPL meet in early June, and really enjoyed my experience. Going in, I said I was just going to do it once to test myself, but I may do it again next year. I totalled 1339lb (607kg)
My current best lifts are:
Press: 225lb
Bench: 380lb (not-paused)
Squat: 457lb (at the meet)
Deadlift: 535lb (at the meet)
Here is my opening log, for this past week (5/5/5+ on Wendler's Program):
Monday (6/25):
Press:
5 at 150#
5 at 175#
5+ at 200#
Got 5 (barely - last one was a real grind) then did 1 additional push press. I really hate 5+ week. I felt so strong last week (1+), and so weak this week.
Assistance:
Bench - 2x10 at 245#
Incline - 3x10 at 205#
Pullups - 3x15
Fly's - 3x10 at 185#
Dips - 3x12 at 100# + BW
Pushup variation - plyo pushups - 50 total
Tuesday (6/26):
Squat:
5 at 275#
5 at 315#
5+ at 360#
Got 6 at 360# - Not bad, not great either
Assistance:
Deadlifts - 2x10 at 295#
Back Extentions - 3x15 at 35# + 20lb band
Dumbell Curls - 3x10 at 60lbs
21's - 75lbs
Wednesday (6/27):
Bench:
5 at 245#
5 at 280#
5+ at 315#
Got 6 at 315# - early workout, earlier than normal. Felt tired and sluggish, happy to just maintain - no pr's this week.
Assistance:
Press - 2x10 at 150#
Arnold Press - 3x10 at 80# dumbells
Front Raises - 3x12 at 50# dumbells
Bent Over Raises - 3x12 at 60# dumbells
Dumbell Shrugs - 3x20 at 100# dumbells
Thursday (6/28):
Pullups - feel I need to explain here. I work out during my lunch break. If I don't go to the gym, I basically sit at my desk for an hour, which sucks. So I added a 5th day of lifting, and about 4-5 months ago wanted to experiment by putting pullups on a 5/3/1 schedule just to see what would happen. My pullup strength has definetly increased. When I started, my 1rm weighted pullup was around 70# + BW. Last time I tested (about 2 months ago, I as able to get 5 with 110# +BW. I would of gone heavier, but that was the biggest DB my gym has, and I didn't feel like messing with plates. I would of liked to have added Power Cleans, but my gym doesn't have bumpers, and I would not feel comfortable bailing on a heavy rep. Instead, I occasionally do Powercleans in my garage on Saturdays before I do a conditioning workout. So here is what I did for the week.
5 at 65#
5 at 75#
5+ at 85#
Got 8 at 85# - Hurt my shoulder deadlifting about 4 weeks ago somehow, and the only thing that seems to bother it is pullups. Not to the point where I cant do them, just to the point where it is annoying.
Assistance:
Chins - 2x10 at 45#
Pendlay Rows - 3x10 at 275#
Seated Rows - 3x10 at 235#
Ab rollouts - 3x10
Knees2Elbows - 3x15
Decline weighted situps - 3x20 at 20#
Friday (6/29):
Deadlift:
5 at 320#
5 at 370#
5+ at 420#
Got 8 at 420# - first time all week I felt strong. This has overtaken bench as my favorite lift. It's official.
Assistance:
Squats - 2x10 at 255#
Lunges - 3x20 at 80#
Close Grip Bench - 3x10 at 225#
Tricep Extensions - 3x10 at 150#
Side note - I FINALLY rearranged my assistance, so that I do squat assistance on deadlift day, bench assistance on press day and vice versa. I blame my crappy bench day on that. Also, we skipped deload week last week, mainly because none of my training partners wanted to deload.
Hopefully my body adjusts a little better next week.
Overall - average week. I'll happily take it and put 5+ behind me.