PVC's 5/3/1 "Intermediate" Log

[PVC]

Gripper training:

- Attempted to close the 200, failed
- closed the 200 with both hands and did a timed hold, 3 sets per hand
- closed the 150 for 25 reps with each hand
- closed the 150 for 18/17 reps with left and right hands respectively
- timed hold with the 150 for each hand

I think this worked pretty well. We'll see next Sunday when I deadlift again.

[imnotbncre8ive]

Hey whuttup PVC, just dropping in to wish you well with your training and life in general. I recently bought Jim Wendler's 5/3/1 ebook so I thought I'd check out your log to see how its done in practice. Based on your numbers from the first training session, it seems you're using the 65%/75%/85% template.

Good luck!

[PVC]

Hey whuttup PVC, just dropping in to wish you well with your training and life in general. I recently bought Jim Wendler's 5/3/1 ebook so I thought I'd check out your log to see how its done in practice. Based on your numbers from the first training session, it seems you're using the 65%/75%/85% template.

Good luck!

Thanks man, always welcome. I went with 65/75/85 because I don't want the first two sets to interfere with the last one, which is the most important. Five-rep warmup sets are surprisingly tiring.

Bench - 120x3, 135x3, 155x7

Right on schedule. It seems that for my press and bench press, every 5 lbs added to the bar represents one less rep that I can do. If this is correct, I should be doing 160x6 next week if all goes according to plan.

Ran out of time for assistance work. Conditioning later today, probably.

[PVC]

6 hill sprints

[Mr.City]

How are you liking the hill sprints? I was a dumbass and tried to "feel" them out in terms of fatigue. I was a wreck in the gym the next day.

[PVC]

How are you liking the hill sprints? I was a dumbass and tried to "feel" them out in terms of fatigue. I was a wreck in the gym the next day.

Really? The first time I did them I stopped when my sprint speed slowed down too much, and other than some pretty wicked calf soreness and some minor ab soreness I was fine. The second time I did them my sprint speed/acceleration improved and my rest times decreased, but my endurance was just as shitty so I had to stop at 6 again. I'm going for 8 next time.

Squat - 205x3, 230x3, 260x5
Leg Press - 180x10, 270x10, 360x10x3 (weight added to sled)
Ab Wheel - 4,1 on knees

Disappointing. It's funny, because when I was doing SS the bench and the press would be the first lifts to stall when I wasn't eating enough. Yet currently I'm trying to drop a few pounds and my presses are indifferent and my squat has been affected a lot. Cat Stevens was right: it's a wild world.

Also, for the ab wheel I think one single set might be ideal vs. multiple sets. However, it might just be that I can't do enough reps yet. I'll play around with it.

[Mr.City]

Yeah...I didn't stop when I started to slow down.

[PVC]

Press - 95x5, 110x3, 125x4
Chin ups - 7,5,4,4,3
Dips - 7,5,4,3,2

I am so fucking tired and sore.

Today I worked an 11.5 hour shift at work, I was outside for most of this period, and it was 30+ degrees outside. Absolutely brutal. My shirt was soaked with sweat by noon. And then of course there's the soreness/tiredness from the squats and ab wheel (abs are particularly sore). All this culminates to my excuse for not getting 5 reps with 125. Any other day I would have gotten it, I swear. It just wasn't in the cards today.

[famendoza]

How do you fail to press 125x5 and then chin 7 reps at 185lbs of bodyweight afterwards?

[PVC]

How do you fail to press 125x5 and then chin 7 reps at 185lbs of bodyweight afterwards?

More like 183lbs of bodyweight at this point, but to answer your question I don't know. As I said, any other day of the week it would have been 125x5. Oh well. If I had squatted on Monday instead of Tuesday I probably would have been fine for 125x5 press on Wednesday, but then my squat would have suffered from hill sprints on Sunday. Damned if you do, damned if you don't.