Matt's 5/3/1 log Matt's 5/3/1 log

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Thread: Matt's 5/3/1 log

  1. #1
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    Oct 2013
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    Default Matt's 5/3/1 log

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    I've been doing 5/3/1 for around 6 months now so I thought I'd start logging it here to keep me honest. I have no previous competition experience but do harbour hopes of rectifying that in 2014.

    I've had around 4 weeks out with a back injury recently so not done any serious work prior to Xmas.

    Invested in a good belt and have tested 1 rep maxes this last week for the first time in a while. I now have a baseline going forward (and also no excuses) - even if they may be a touch down on where they might have been before the injury.

    D/L = 150kg (330lbs)
    Squat = 120kg (264lbs)
    Bench = 97.5kg (214lbs)
    O/H Press = 70kg (154lbs)

    I'm thinking about how I can program some power cleans in here, but have not come to a definitve answer as yet.

    Onwards and upwards.......

  2. #2
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    First proper morning back after the injury. Knew it would feel rough with almost zero chance of any PRs so only planned on doing the prescribed reps this week:

    D/L - 5 x 88kg
    5 x 101kg
    5 x 115kg

    Assistance work was minimal - 2 x 8 x 80kg halting deadlifts.

  3. #3
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    O/H Press:

    5 x 41kg
    5 x 47.5kg
    5 x 53.5kg (only the prescribed reps again today)

    Assistance work - face pulls 4 x 12 x 20kg

  4. #4
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    Bench:

    5 x 57.5kg
    5 x 66kg
    5 x 75kg

    Assistance work - face pulls 4 x 12 x 20kg

    Feels tough just doing the prescribed reps this week. Not looking forward to my squats tomorrow.......

  5. #5
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    Oct 2013
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    Still sticking to just the prescribed reps, but mercifully it wasn't the hellish session I thought it might be....

    Squats:

    5 x 70kg
    5 x 81kg
    5 x 92.5kg

    Assistance work - speed squats 3 x 8 x 60kg.

    Thoughts on my first week back:

    1. All those New Year resolutionists may claim to be committed but very few of them get out of bed early. Only a handful of newbies at my place at 6.30 am.
    2. Injuries suck - i have gone back to what I was lifting 3 cycles ago.
    3. Unlikely to set any rep records OR any theoretical 1RM PRs for some time unless things start firing quickly.
    4. My Best Belt is the smartest investment I have made in some time. The security it has given me both physically and mentally is enormous.

  6. #6
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    Second week of cycle:

    D/L 3 x 95kg
    3 x 108.5kg
    7 x 122.5kg (not a rep record but erred on the side of caution following a pretty poor first week of cycle)

    Assistance - halting D/L - 3 x 8 x 80kg

    Felt much better this week than last.

  7. #7
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    O/H Press - 3 x 45kg
    3 x 51kg
    7 x 56kg (genuinely suprised to discover this was rep record)

    Assistance - face pulls - 4 x 12 x 20kg

  8. #8
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    Bench - 3 x 61kg
    3 x 71kg
    6 x 80kg (a rep record)

    Assistance - Speed bench - 5 x 8 x 55kg
    - Face pulls - 4 x 12 x 20kg

  9. #9
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    Squat - 3 x 76kg
    3 x 86kg
    6 x 97.5kg

    Assistance - speed squats - 3 x 8 x 62.5kg

    Thoughts at the end of week 2:

    1. Much happier with my performance - almost feel back to my pre-injury self.
    2. I think I've finally got this low bar squat technique under control. I'm certainly happy with my depth now.

  10. #10
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    starting strength coach development program
    3rd week of cycle

    D/L - 5x 101kg
    3 x 115kg
    8 x 128.5kg

    Assistance - halting D/L 3 x 8 x 82.5

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