DRice311's Bastardization of 5/3/1

[DRice311]

Sunday (12/28):

Squats (5/5/5+):

5 at 315#
5 at 360#
5+ at 405#

Notes: got 10 at 405#. Felt great today. Had to get started way later, and a day after we normally hit it - but the weight moved very well. 10 ties my PR at 405, and it def felt easier then the last time I did it. First 5 flew up. I was a little off center, but didn't want to re-rack. At my brothers gym, so tried a couple different things - chains instead of bands and used the SSB for good mornings. Gonna start cycling in floor press regularly as another bench variation, hadn't done these is forever.

Assistance:
Speed Squats - 8x3 at 275# + 200# chains
Good mornings - 3x6 at 295# - used SSB
Floor Press - 5x5 at 315#
Triceps Pushdowns - 3x12 at 190#
Standing Calf Raises - 3x15 at 315#

[DRice311]

Monday (12/29):

Bench (5/5/5+)

3 at 265#
3 at 300#
3+ at 340#

Notes: Got 4 at 340#. Pretty off day. Got 6 at 340# last cycle and 4 at 355 - so this was pretty behind. Sorry about the crotch shot, couldn't find anything to perch my gorilla pod on that wasn't in use. Still getting used to the fixed benches here. I'm off work, so I went in at night to meet my buddy David because we never get to bench together. Much busier at night, had to wait about 10 minutes for a bench to open up. Also I did floor presses and triceps work the day before which probably wasn't the best idea for best performance today. Elbows were a little achy, should have worn the kneebow sleeves. Still had a ton of fun, and happy with the volume. Did an extra set of 3 at 340 to get the volume in.

Assistance:
Speed Bench - 8x3 at 205# + doubled blue bands
Pin Press - 3x5 at 205#
Weighted Dips - 3x10 at bw + 95#
Plyo Pushups- 3x15 up to 6" platform

[DRice311]

Tuesday (12/30):

Deads:

3 at 410#
3 at 470#
3+ at 530#

Notes: got 7 at 530. 7 was the goal to keep pace with last cycle. Much better performance today, then last night. Felt great about this set, felt strong and the weight moved well.

Assistance:
Speed Deads - 5x3 at 295# + Green shorties
Pause Squats - 3x5 at 340# - 2 second pause
Barbell curls - 3x10 at 120#
DB Preacher Curls - 3x12 at 45# Bells

[DRice311]

Wednesday (12/31):

Chins (3/3/3+)

3 at 80#
3 at 90#
3+ at 105#

Notes: got 6 at 105#. Felt great today, like chinning on this bar more than the infinity rig set up. Currently their DB's only go to 100's, they have 105-125 on order, so used an 85 and 20# in chain rather than trying to use plates, which is a pia.

Assistance:
Neutral Grip Pullups - 5x5 at 60# - these don't seem to bother me at all, and a nice variation
Barbell Rows - 3x10 at 225#
Single arm pull downs - 3x10 at 210#
Shrugs - 3x15 at 410#

Abs:
Toes2bar - 3x10
Planks - 3x30 seconds at 45#

[DRice311]

Thursday (1/1):

Press (3/3/3+):

3 at 150#
3 at 175#
3+ at 195#

Notes: got 5, close to 6. Too much fucking around, no concentration.

Assistance:
Speed Press - 8x3 at 140# - experimented with a reverse band set up, but felt real funky.
Incline Bench - 2x5;1x8 at 255#
Seated Dumbbell Press - 1x10 at 70# bells; 1x10 at 80#; 1x8 at 90#
Barbell Front Raises - 3x12 at 75#
Bent Over Lateral Raises - 3x12 at 55# bells
Band pullaparts - 3x12

[DRice311]

Friday (1/2):

Conditioning:

Box Jumps - 3x10 - 30" box
Power Cleans - 3x10 at 135#

Not really conditioning, but fun

[DRice311]

Saturday (1/3):

Squats (3+):

3 at 335#
3 at 380#
3+ at 430#

Notes: got 7 at 430#. Great day. 7 was the goal, felt really good about that set. Squat seems to be firing right now. I def like the chains more than bands, but I work with what I've got. Had to train alone, little brother is sick or some shit, and everyone bailed on me. Not so funny gym story, trained at the old place today, because I wanted to see if they were going to be dicks to me for joining the other place (they weren't, they were just acting awkward), my buddy David swung by Friday and said they were to him. Anyway, got the squat rack all set up to warm up, ran to fill up my water bottle and when I got back a kid jumped on it with his old man. Asked if I could work in, no problem. Start warming up - kid asks me what I squat, said I've hit 513, said he could do 400, looked like a pretty big kid, so I believed him. Then he told me someone on his football team could squat 1000, uuuhhh huuuuh. Then he does 135 literally about 2 feet high. Ok. I go to 225 - he follows and gets a couple, still a mile high. I go to 315, he asks 'what is that like 400?' His dad quickly says its 315. I do a couple and his dad asks if he wants to go for it. He does and asks me to spot him. No problem. He unracks it and as soon as he breaks his hips the bar drops like a stone over his head. WTF. First instinct was to make sure this poor kid didn't just kill himself. He was ok. Then I realized he just dropped my west side bar about 4 feet to the pins. Thankfully it seems to be ok as well.

Assistance:
Speed Squats - 8x3 at 245# + Black bands
Good mornings - 3x6 at 295#
Floor Press - 5x5 at 315#
Triceps Pushdowns - 3x12 at 197#
Standing Calf Raises - 3x15 at 315#

[melody]

I'm glad your bar is okay! (And the kid)

[DRice311]

Thanks Mel - not gonna lie, might have shed a tear.

[DRice311]

Monday (1/5):

Bench (5/3/1+)

5 at 285#
3 at 320#
1 at 365#
Joker: 1 at 395#
1+ at 360#

Notes: Got 3 at 360# and got the joker. Pretty off day, joker was waaaay slower than it should have been, and I was aiming for 4 on the +set. Still getting acclimated to the new bench set up I think, but it's a good thing. Getting too accustomed to the shitty benches at my old gym was probably contributing to my suck ass performance on the bench at meets, so hopefully this will help. David missed his 1rep, which I've never seen him do, and only got 1 on his + set, so I think he was having the same issue. Tried a new set up for speed bench, and I like it a lot more. Since we were in a rack, we reversed those puppies. Fun day, Unfortunetly I'll be training alone for pretty much the rest of the week.

Assistance:
Speed Bench - 8x3 at 365# with reverse green monster bands
Standing Pin Press - 3x5 at 205#
Weighted Dips - 3x10 at bw + 95#
Plyo Pushups- 3x15 up to 10" platform

395 x 1


360 x 3