Willie's 5/3/1 back to fitness Willie's 5/3/1 back to fitness

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Thread: Willie's 5/3/1 back to fitness

  1. #1
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    Default Willie's 5/3/1 back to fitness

    • starting strength seminar june 2022
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    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.

  2. #2
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    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.
    Last edited by william jackson; 07-20-2010 at 04:39 PM.

  3. #3
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    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.

  4. #4
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    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.

  5. #5
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    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.

  6. #6
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    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

  7. #7
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    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

  8. #8
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    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

  9. #9
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    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.

  10. #10
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    starting strength coach development program
    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.

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