Jsutt's 5/3/1-ish log
It's been a couple of months since I was making linear progress so it's time to move my log I guess. At the moment I'm doing Jim Wendler's 5/3/1 full-body hybrid program with a few tweaks, mainly higher volume/lower weight pressing and added assistance exercises.
My old log is here.
All weights are in kilos because my country is in step with the rest of the world :-)
Squat: 140x5, haven't tested 1RM.
Power clean: 85.
My training goals are a 180kg/400lb squat, a 200kg/440lb deadlift, and a 100kg/225 power clean - the presses I don't really care about. I lift weights to be strong and muscular - it's kind of a niche sport in New Zealand so I haven't entered any competitions, although I'd like to this year. I'd also like to do more olympic lifting but unfortunately it's not really an option at the moment.
For work sets on squats and deadlifts I use a belt, I'm *trying* to find some lifting shoes (not easy) and otherwise that's it for gear.
Copying over my workout from today -
Squats 20x8, 60x5, 90x5, 110x5, 125x3, 140x2 - F&*# pulled an abdominal muscle. I had the belt on too tight and couldn't tense properly, rookie mistake. I think core strength is what's holding these back at the moment, which I guess explains the big difference in squat vs deadlift.
Press 20x5, 30x5, 41 for 3 sets of 10. Pulled my head out & took my micro weights. This set felt the same as last week's lighter set so I guess that is improvement. After the work sets busted out 60kg for a single (woop woop).
Decline bench situp things (name??) 15, 15, 10 - which was all I could manage. Definitely adding these to the program to help with the squat.
Chins 10, 8, 7 - mixed these with the sit-ups so lost a couple reps.
Serious DOMS in the abs from Friday. Argh!
Squats 20x8, 60x5, 90x3x7.
Deadlift - Big jumps today to go for the heavy single: 60x5, 100x5, 130x5 (d/o, beltless), 160x2 (mixed, belt), 175kgx1. Twice my bodyweight, no chalk, no straps, ahh yeah :-) 4 plates is now within spitting distance and my year goal of 200kg is looking very doable.
Tried some decline situps but I could only manage 3 - got to work up to these!
Pull-ups 10, 8, something, something...anyway got 30 reps total.
Now I am going to sleep.
Squat 20x8, 60x5, 90x3x7.
Bench 20x10, 40x5, 60x5, 70x2x5, realised I forgot to add the 1.25kg plate, 72.5x3x5.
Power clean 40x5, 62.5x5, 72.5x3, 80x2. Tried altering the back angle a bit on these and I found that I had more power sitting back slightly.
Decline sit-ups, 2x5 - still sore from Friday. I think we can safely assume that these are the weak point on the squats.
Squats 20x8, 60x5, 85x5, 110x5, 125x3, 140x4. The first two at 140 were really solid, felt the abs start to go on the 3rd rep, pain on the 4th. Still, my legs had no problem getting the weight up.
Press 20x10, 20x10, 30x5, 40x10, forgot to add the 1.25's again, so just went to 50x5 and 60x2.
Chins 11, 8, 7.
Sit-ups 3x5. All I could manage.
Sunday. Food poisoning. F*#$, this is going to put a dint in things.