Willie's 5/3/1 back to fitness

[william jackson]

29 aug
2nd cycle, 531 week

ohsq: 9x135
Squat: 3x225, 1x275, 5x300, 3x340, 3x380
Bench: 10x45, 3x135, 5x162, 3x185, 9x205
press: 5x2x145
squats: 3x10x145
pullups: 5x6

felt weak right away today. slept great for a saturday night, oh well. had 1 more on squats and down right failed the 10th rep on bench. need to squat more often or more volume in the workout.

[william jackson]

01 Sept
3rd cycle, 5's week

powerclean: 3x3x215
Deadlift: 5x225, 5x265, 5x305, 12x345
PushPress: 5x139, 5x159, 10x180
press: 3x5x145
pullups: 3x7

BW: 220

power cleans were a little awkward, aggravating. looking at my log, i did this deadlift workout on my last 5's day, oops. got 4 more reps this time around but my lungs were burning. i shot high on my goal for pushpress reps, but i made it. wanted to squat today for assistance but wore a cotton/nylon hybrid shirt and my gym replaced all the bars with new ones that dont have center knurling. bummer.

woke up thinking im overreaching. feeling very tired lately. probably due to clearing land.

Long swim.

[william jackson]

4 sep
3rd cycle, 5's week

overhead squat: 1x200
Squat: 5x225, 5x255, 5x295, 8x335, 3x10x150
Bench: 5x140, 5x160, 14x185
press 5x2x150
pullups: 35

feeling tired. overhead squat was a PR and 200# been my goal since i started trying it.

[william jackson]

4 sep-7 sep

attended a metal show, climbed rocks and hiked a mountain. bad recovery

8 sep

long swim ~40min
brutal. i got into a rhythm and could have gone longer if death was the other option. did this just because i wouldve felt like a pussy if i didnt. it was cold, cloudy, and windy but i dominated anyway. going farther in colder weather next week. i was wrecked after this. walking up stairs had me gasping for breath and looking for a seat.

9 sep
3rd cycle, 3's week

power clean: 3x3x215
Deadlift: 3x285, 3x325, 3x365
Push Press: 3x148, 3x170, 3x191
press: 3x5x145
squat: 3x10x145

decided that i would just do the reps today and keep my assistance. im glad i did. everything felt heavy. recovery was shot. long swim exhausted me. one more long swim left in the "season." ill take care of that next week.

[william jackson]

Long time since last post.
training has been all over the place. a lot of once a week and twice a weeks.
i stopped doing 531 when i failed to squat 365x3. been on linear progression +pullups.
Oct6=============>Nov6
Squat: 3x5x335=====>3x5x385
Deadlift: 1x5x375====>1x5x415
Press: 3x5x141======>3x5x155 PR
Bench: 3x5x210=====>3x5x225
Powerclean:5x3x205==>5x3x225
Weighted pullups:====>3x5x45 (+BW)

Body weight: 215====>215

ive been microloading press/bench, Deadlifting on Fridays, and having a light squat day on Wed. i squeeze pullups in when i can but they are the first to go if im exhausted or pressed for time.

[william jackson]

yesterday 10Nov

Squats:2x10x45, 5x135, 5x225, 2x5x275
Bench: 2x10x45, 5x135, 3x185, 205, 3x5x225
Power Snatch: 6x2x135

first time doing snatches in a while. the first one of the set felt really good but the second was a little sloppy.
i want to work on overhead and front squats but im trying to remember their time will come when im ready for interediate programming.

[william jackson]

Took my time today, had to pay some bills after the workout.

Squats: 2x10x45, 5x135, 3x225, 3x315, 365, 3x5x390
Press: 2x10x45, 5x95, 3x135, 3x5x157 PR
Deadlift: 5x135, 5x225, 335, 5x425
Weighted Chinups: BW+50lbs 5-4-4

Slept weird last night, lumbar spine felt tweaked. used a belt on every set except Press and Pullups. Press flew up today, going for 160 next week.

[william jackson]

Drank last night. Sunday Night Football got the best of me.

Squats: 2x10x45, 5x135, 3x225, 2x315, 375, 3x5x395
Bench Press: 2x10x45, 5x135, 3x185, 215, 3x5x228
Power Clean: 5x3x225
Chinups: 8x5 w/30 sec rest

1st squat i leaned too far forward, burning tons of energy trying to complete the rep. The rest felt pretty good, knees werent caving in. Bench was easy +5lb next time. Power cleans were frustrating, left elbow slow to rack position. Chinup felt sweet. nice and fast, only struggled on the last set.

[william jackson]

Squats: 2x10x45, 5x135, 3x225, 2x5x315
Press: 2x10x45, 5x95, 3x135, 150, 3x5x160 PR
Power Clean: 4x2x225
back extensions: 2x10
pullups: 2x10

I'm glad it was light day. Squats felt heavier than they should. Press was sweet. Decided against working snatches on light days. Drilled form on the power cleans because Monday's sets were ugly. What a difference sets of 2 make! Pullups and back extensions just for whatever.

[william jackson]

Squats: 2x10x45, 5x135, 3x225, 2x315, 365, 385, 5x400, 1x400, 5x400
Bench: 2x10x45, 5x135, 3x185, 225, 3x5x235
Deadlift: 5x135, 5x225, 5x435

second rep of second squat rep i fell forward out of the hole. Blew my mind mostly. I settledfor getting two complete sets. Try again monday. Bench jump was 7lbs, nailed it. Felt good on Deads