Lifting Log

[Robert Callahan]

So thoughts on this first cycle of 5-3-1

I like the structure of the main lifts. Consistent, but with a little variety. I should be able to chug along just fine and get up to and then past my old PRs with these hopefully

My main problem is with the assistance stuff. I am not sure how to tell if it is working. Should I expect immediate improvements? will they come in the assistance lift, or the main lift or both?

For example, pendlay rows are getting very tough for me, i feel very little improvement. Also once a week is not enough for push-ups. But I feel like handstands are improving nicely.

so tweaking it for next cycle:

Mon
BS
pull-ups
hill sprints

Tues
Press
Handstands
push-ups/z-press superset/metcon thingy? (3 rounds, 10/5)?

Thurs
PC
DL
Chins
GMs

Friday
Bench
Ring dips/supports
tabata push-ups

whatcha all think?

[OITW]

PC/DL/GM all on the same day? I feel sorry for your spinal erectors.

Yes, push-ups at least twice a week, but not tabatas, and you can't neglect basic sit-ups as well. Go take a look at what Ryan Long posted in his article on his own Army conditioning. That might make a better baseline for your training.

[Robert Callahan]

I am still alive

I had to drop 5/3/1, it was to little volume so and the 5 rep week crushed me. I was devastatingly sore, as well as failing reps. I think the frequency was just not enough for me, at least at that level of advancement. So I switched back to a similar program to what i did over the summer.

Mon:
BS
Press

Wed:
FS
Push Press

Fri:
DL
Bench

If i have time I will throw in chins, or ab work on random days. I have gotten 2-3 weeks out of this, though i do not do mon-wed-fri, more like whenever i get a chance with sometimes 4-5 days in between workouts. But I am progressing and feeling better than before, so hopefully I can do this till i get some of my strength back then maybe try 5/3/1 out again when i am more advanced. I may try to post some of these workouts, but time is just so limited that i can promise nothing...

[OITW]

Robert, you have to do enough to keep you balanced, that's all. Studies come first, and sleep above all. Keep up the good work.

[Robert Callahan]

Ok I am going to try to post again, we will see how that goes though... Here is my new program, did a slight tweak to keep it interesting.

Day 1
BS 3x5
Press 3x5

Day 2
DL 1x5
Bench 3x5

Day 3
Snatch - build to heavy single, drop 5-10lbs and do 4-6 singles there
Clean+Jerk (if the jerk fails but clean feels good, i will keep going just clean) - same as snatch

So I am dropping FS, Push Press day, but am doing the full version of the olympic lifts. I enjoy FS but am hoping I will be able to get my Clean up to the point where it will be enough to be a similar stress to my FS's. Plus i think the explosive lifting will benefit me. I figure I will do linear progression on this with 1-2 days rest between lift days for as long as possible. Hopefully I can orient this around school enough to stay consistent enough to get back to where i was, and maybe even improve my oly lifts a bit.

[ColoWayno]

I had to drop 5/3/1, it was to little volume so and the 5 rep week crushed me.

I had trouble adapting to the drop off in volume too. I noticed it the most when it came time to squat. I think it comes down to advancement level and getting the accessory exercises right (which I also had trouble with).

Keep up the good work.