Willie's 5/3/1 back to fitness

[william jackson]

Purpose of this thread is to keep me honest on my 5/3/1 results.

I have done Linear Progression via SS and CFFB Amatuer program. I got pretty strong, then reasonably "in-shape" and then my whole lifestyle changed.

i based my starting weights off of estimated rep-maxes and after the 5's week, i think they were a reasonable starting point. I chose my assistance exercises and conditioning based on my own goals and im sure some tinkering will be required as i see how i react to this new stimulus.

I swapped push-press for military press and that's that. i didnt ask anyone's permission, i didnt shake a magical 8-ball, or have a prophetic dream. it is simply what i decided to do with my programming. i dont really see anyone convincing me to do otherwise in the near future. if it sucks, ill let everyone know.

My schedule is as follows:
Mon
-Squats 5/3/1
-Squats 3x10 (no need to push these)
-Bench Press 5/3/1
-Press (still got love for The Press, not pushed for PR's though)
-Pullups equalling total reps of pressing (chins, pullups, doesnt matter. no kipping though)

Tue
-conditioning (hill sprints, sledgehammer, boulder carries, swimming)

Wed
-rest or swim

Thur
-Deadlift 5/3/1 (yeah, i strap my right hand, big whoop)
-Deadlift 1x10 (more for grip on my injured hand. i will push for weight increases since crippled grip is limiting factor)
-Push Press 5/3/1
-Press (volume. again no structured increases)
-dips (~30)
-pullups (again, 1 for each push rep)

Fri
-conditioning (same)

i swim often and im trying to get back in Tae Kwon Do which will take place of most of my conditioning and squat accessory work.

[william jackson]

16 july

1st Cycle

PC: 135, 185, 5x3x195

DL: 5x225, 5x255, 5x295, 9x335.
10x225 while on 10lb plates
PP: 5x135, 5x150, 7x172
Press 5x135
Dips 4x5

everything felt pretty great. grip felt decent. dips felt really tight in the shoulder. havent done them for a while.

the weekend after this was spent recovering at the beach. very little sleep, a lot of sun, and some really great food. not too sore to do anything.

[william jackson]

19 july

1st cycle

warmed up with heavy 5 OHSQ. resulted in an easy 5x135.

SQ: 5x135, 5x225, 5x250, 5x290, 8x325, 3x10x135

BP: 10x45, 5x135, 5x155, 13x175
Press 5x2x140
pullups 33 total

beat my rep goals. pretty sweet.

[william jackson]

20 july

Conditioning

Center School Hill: 4 sets of 5 sprints. walk down the hill after sprinting it. i have no idea how tall, long, or steep the hill is. it takes roughly 5 seconds to reach the top and 25 or so to walk to the bottom. i rest for as long as it took to complete my "set." ~2:15-2:30 for a set.

very brutal. i have done this workout before. calves, toes, and lungs got thrashed. watching recovery.

[william jackson]

25 july
1st cyce

Power cleans: 2x135, 2x185, 3x3x205
Deadlift:5x225, 3x275, 3x315, 8x345
Push Press: 3x142, 3x162, 7x182

woke up feeling like crap. a lot of travel this weekend and the gym was mysteriously closed last night. i had to come out and do something.
pulled the 3x315 without straps. just a staggered grip, thats a strapless PR since my injury.
afterwards, cleared land. did some continental log clean and presses with some of the trees i cut up. its tough.

[william jackson]

28 july
conditioning

pond swim
4:10 to reach other side. 4:10 rest then return. return was ~4:30.


29 july
1st cycle

squat: 10x45, 5x135, 3x225, 3x270, 3x310, 5x345
bench: 10x45, 5x135, 3x145, 3x165, 10x185
press: 5x45, 5x95, 5x2x145

spent all day laboring. exhausted but did not want to push it off. squat suffered. should have gotten atleast 7 but oh well. bench wasnt too far off of my estimates

[william jackson]

long time since last post. got some catching up to do

Aug 2
1st cycle, 531 week

power cleans: 5x3x205
Deadlift: 5x295, 3x325, 8x365
Push Press: 5x151, 3x172, 5x192
Press: 3x5x135

Aug 6
1st cycle, 531 week
OHSQ triple 175lb
squat: 5x295, 3x325
hit by extreme nausea. called it a day. think it was due to too much coffee and too little food. repeat next workout

[william jackson]

11 Aug
1st cycle. 531 week
OHSQ single- 175lb
Squat: 5x225, 5x290, 3x320, 4x365
Bench: 10x45, 5x135, 5x155, 3x175, 10x195
Press: 5x2x140
pullups:30
60 air squats

[william jackson]

13 Aug
2nd cycle, 5s week

powerclean: 3x3x210
Deadlift: 5x255, 5x305, 8x345
Push Press: 5x135, 5x155, 8x176
Press: 3x5x140

could have pushed the deadlift for another rep or two, looking at my log, i should have.

16 aug
2nd cycle, 5s week

OHSQ: 8x135
Squat: 5x255, 5x295, 8x335
Bench:5x137, 5x159, 14x180
Press: 5x2x145
pullups: 35
air squats 50

last time i got 8 reps on squats it was 325 so an improvement has been made. bench felt good. going for 15 but had to roll the bar off my chest.

17
Conditioning
reservoir hill sprints x10

brutal hill. almost impossible not to use hands going up it, very steep.

Pond swim
halfway point- 3:52
2nd half- 4:18

good, tough swim. increasing distance next time.

[william jackson]

19 aug
2nd cycle, 3's week

power clean: 3x3x210
Deadlift: 5x225, 3x275, 3x315, 10x355
Push Press: 3x145, 3x166, 7x186
press: 2x5x135, 2x5x140
pullups: 4x7

press was supposed to be 3x5x140


aug 19-20
a whole bunch of distance swimming

23 aug
2nd cycle, 3's week
ohsq heavy 5: 155
Squat:5x225, 3x275, 3x315, 7x350
Bench: 10x45, 3x148, 3x169, 12x190
press:5x2x145
pullups:25
50 air squats

air squats are fucking lame. i was going to stick with them until squats stalled but im over it. considering doing full cleans on the minute.
still upset over lack of squatting ability.

26 aug
2nd cycle 531 week
power clean: 3x3x210
Deadlift: 5x225, 5x305, 3x335, 7x375
Push Press: 5x155, 3x176, 4x197
press: 3x5x140
pullups: fuck pullups

later did a longer swim. about 17min with rough wind
*end of 2nd cycle for deadlift and push press. i will add 10 and 5 to my training max once again. debating deadlift assistance exercise or upping the clean volume.
still loving the program. the "rep max" theory is keeping me interested and i can enjoy the summer and do what i need in the gym.