Willie's 5/3/1 back to fitness

[william jackson]

I was Rush's little known 4th member.

Fri

Squat: 10x45, 5x135, 5x225, 5x315, 405, 5x430
Bench: 2x10x45, 10x135, 10x185, 5x225, 3x5x255
DL: 5x135, 5x225, 315, 405, 5x1x495
Pullups: 2x14

Crushed the squat, PR. Bench is a pr but a weak one. Hook grip wasn't havin it today. first three reps of DL were rest-pause-ish, too long to be considered a set. 3 min rest between the last 2 sets of singles. I don't know what it is about 495 not wanting to go for back-to-back reps. My guts feel like they want to burst but I feel like my form is aight.

Not a lot planned for the weekend which is depressing since there's a drinking holiday and I'm allegedly part Irish. The bonus, I guess, is that I get to wear my only green article of clothing which is a shirt that goes to a TMNT costume and that is pretty obnoxious. Aaaaand going to attempt to break out of the "Friend-Zone" this weekend.

[william jackson]

MON- Split the workout around my shift at the gym.

A.M.
Press: 2x10x45, 5x95, 5x135, 3x155, 185, 8x3x193
PC: 3x135, 2x185, 2x225, 5x2x245 1 min rest
Pullups: 2x14

P.M.
Squat: 2x10x45, 5x135, 5x225, 5x315, 3x5x405
Dips: 3x15
Pullups: 2x14

Broke up the sessions today. This might be the way to go for now on on Mondays. The press was solid, I blame the freshness on not squatting first. Power cleans felt similarly sweet and sets of 14 are still long. I did not eat as much as I should have between sessions or all day for that matter. That said, form on squats felt great. I was waiting for this feeling before adding weight and now I will. Good training day.

I had firefighter training tonight. It went eh.

[william jackson]

Wed

Short day.

Squat: 2x10x45, 5x135, 5x225, 5x315, 405
Bench: 2x10x45, 10x135, 10x185, 5x225, 3x5x257.5
Pullup: 3x14

It is so nice out. 405 felt heavy without a belt.

[william jackson]

Went for a bicycle ride yesterday. I'm pretty out of shape.

Fri

Squat: 2x10x45, 5x135, 5x225. 5x315, 405, 5x435 PR
Press: 2x10x45, 5x95, 5x135, 3x155, 185, 5x3x194, 194, 2x194, 0x194
DL: 5x135, 5x225, 2x1x315, 405, 5x1x495

Squats went nice. Form felt pretty good especially knees. Press was giving me issues early on. 3 minute rest between sets. 1min rest between DL reps except 2 min for the last rep.

[william jackson]

Monday split session
AM
Bench: 2x10x45, 10x135, 10x185, 5x225, 3x5x260
PC: 3x135, 2x185, 2x225, 2x245, 255, 265
Pullups: 4x14

PM
Squats: 2x10x45, 5x135, 5x225, 5x315, 3x5x410

The split sessions are awesome. Crushed the bench and pullups. I was running out of time on PCs but managed to get some work in. Squats were butter, really pumped up about that. I think I'll go for 5x14 on pullups and if I make it, it's on to 15s...

[william jackson]

Wed

Press: 2x10x45, 5x95, 5x135, 3x155, 185, 8x3x194

Really busy day but had a lot of fun. Shot some clays for almost 2 hours, I have shitty aim. I hadn't eaten any meat until almost 9pm yesterday. It made my presses feel weak as hell but I got through them. Ate some sausage this morning labeled maple but it definitely tastes like hot sauce, I hope it is just a labeling mistake and not some bunk meat, tastes fine.

[Josiah Moye]

You'll find out later.

Hershey squirts.

[william jackson]

The sausage was fine, had a scare though.

Fri

Squats: 2x10x45, 5x135, 5x225, 5x315, 405, 5x440
Bench: 2x10x45, 10x135, 10x185, 5x225, 262.5x5,5,4

No dls. I was feeling weak.

[william jackson]

Mon

Busy day with a lot more travel than usual.

Press: 2x10x45, 5x95, 5x135, 3x155, 185, 8x3x195 (23/24)
Squat: 2x10x45, 5x135, 5x225, 5x315, 385, 3x5x410
Pullups: 2x15

BW: 228

Couldn't separate my workout so I left out power cleans. Only missed one rep of presses forward on my 5th set I think. This is within my acceptance criteria so one more awesome pound. Squats went great with slight knee movement. Fifteen pullups is hardly difficult, gets me breathing heavy though. Weighed myself Sunday, been eating not so well a.k.a. Chinese food 4 times in ten days plus drinking. I weighed myself hoping that Fridays squat would be close to 5xBW but if this is my consistent body weight then I'll just have to get stronger.

I think I have developed a "flinch" in my presses. Not a push or even a dramatic hip extension, but I kind of "set" and "roll" my shoulder blades down and back on the first rep, the rest using the negative and stretch reflex to achieve the same position for the following reps. I want to add front squats at least once a month an I'm thinking Mondays. Gotta tighten up diet...

[william jackson]

Wed

Squat: 2x10x45, 5x135, 5x225, 5x315, 405
Bench: 2x10x45, 10x135, 10x185, 5x225, 5x262.5, 5x245, 5x225
Pullups: 4x15

Bench wasn't cuttin' it. Pullups went well. I had almost no muscle soreness from Mondays work.