DRice311's Bastardization of 5/3/1

[DRice311]

Thursday (1/15):

Box Jumps - 3x10 to 30" box
Power Snatch - 3x5 at 115#

Conditioning:
Rower - :30 on/1:30 off - 5 rounds

[DRice311]

Friday (1/16):

Press (5/5/5+)

5 at 145#
5 at 165#
5+ at 185#

Notes: Got 8 at 185#. 8 was my best case, so pretty happy to get it without much struggle. High energy day. Same weight, 1 more rep then last cycle. Gonna set a goal to try to hit 10 at bodyweight. So I ordered some actual real elbow sleeves from rogue. Wanted a true size, not a 'comp fit' because I genuinely just want them for warmth and to keep my elbows happy. Took the measurements, ordered a large, they came 2 days ago and I nearly ripped the damn things getting them on. After about 10 minutes I started loosing feeling in my hands. Immediately went back - gonna get either the XL, or maybe even XXL. For those thinking about getting a pair, size up from their rec. I will be nice to not have to multi-purpose the knee sleeves though.

Assistance:
Press - 5x5 at 155#
Incline Bench - 2x5;1x8 at 255#
Seated DB Press - 2x10;1x8 at 80# bells
Lateral Raises - 3x12 at 45# bells
Face pulls - 3x12 at 185#
Band Pullaparts - 3x12

[DRice311]

Saturday (1/17):

Squat (5/5/5+)

5 at 315#
5 at 360#
5+ at 410#

Notes: Got 9 at 410#. Had to go to the county police gym cause my brother over slept, he brought his 2 kids, I brought my 2, plus another that had a sleep over, so this was a pretty crazy ass sesh, chasing toddlers around between sets. Probably won't do that again. That said, pretty happy with 9 at 405 with pretty much zero grind or focus. 10 would have been a new PR and it was there.

Assistance:
Squat - 5x5 at 315#
SLDL - 3x6 at 385#
Close Grip Bench - 5x5 at 305#
Skull Crushers - 3x10 at 120#
Standing Calf Raises - 3x15 at 315#

[DRice311]

Monday (1/19):

Bench (3/3/3+)

3 at 265#
3 at 305#
3+ at 340#

Notes: Got 4 at 340#. Went for 5 and missed about 3/4 of the way up. 5 would of been awesome, 4 makes it a pretty shitty day. Felt like the strength was there, I had no focus, everything felt off, pins were set too low and we were too lazy to move them, wrist wrap came loose, excuses excuses. I do need to get some new wraps, I like the Titan golds, but I've noticed they stop being able to hold their tightness after 6-8 months. This is the second pair it has happened with. Outside of the top set, everything felt great today.

Assistance:
Bench - 5x5 at 285#
Overhead Pin Press - 3x5 at 205#
Weighted Dips - 3x10 at bw + 95#
Dumbell Flies - 3x10 at 80# bells

[John Petrizzo]

That bench was really close, Dana. Really impressive lifting here as always. Nice job.

[DRice311]

Thanks John. I def thought it was there. I hate missing reps.

[DRice311]

Tueaday (1/20):

Deadlift (3/3/3+)

3 at 415#
3 at 475#
3+ at 535#

Notes: Got 6 at 535. 7 was the target, have been feeling pretty fatigued this week, warm ups felt really heavy, made the decision to feel the set out and how it was moving to decide when to shut it down. Looking back rep 6 moved much faster then it felt, probably should have taken 7, but knowing I want to try to hit 620 next week, didn't want to over tax myself this week. Had to blaze through this because I had to drive to Winston immediately after.

Assistance:
Deadlift - 5x5 at 415#
Pause Squat - 3x5 at 345# with 2 second pause

No curls. Biceps are very sad, will try to make it up later in the week.

[DRice311]

Wednesday (1/21):

Chins (3/3/3+)

3 at 85#
3 at 95#
3+ at 105#

Notes: got 6 at 105#. Used versa gripps again, just trying to save my hands some wear and tear. No 105 dumbbell yet, so grabbed some chain - two 3.5lb leads, so this was a little more than 105. At some point I did something that aggravated my upper lat/lower trap, little discomfort when taking deep breaths. Nothing serious, just something I need to keep an eye on. Had another 1:00 call, so had to move though this at a pretty rapid pace.

Assistance:
Chins - 5x5 at 60#
Single Arm Landmine Rows - 3x12 at 135#
Seated Rows - 3x10 at 225#
Hammer Strength Shrug machine - 3x15 at 365#

Abs:
Ab Wheel Rollouts - 3x8 from feet
Cable Crunches - 3x20 at 195#

[DRice311]

Thursday (1/22):

Press (3/3/3+)

3 at 155#
3 at 175#
3+ at 200#

Notes: Got 5 at 200#. No video. Meh day, felt great - 6 just wasn't there. Trained alone. Training partners are becoming less reliable.

Assistance:
Press - 5x5 at 165#
Incline Bench - 3x5 at 255#
Seated DB Press - 3x10 at 80# bells
Lateral Raises - 3x12 at 45# bells
Face pulls - 3x12 at 185#
Band Pullaparts - 3x12

[DRice311]

Friday (1/23):

Box Jumps - 3x10 to 30" box

Active Recovery:
20 min walk on treadmill