Getting strong down-under

[51M0n]

About me: As the title states I come from the land down under.

Been training since May 2009.

Current PB

Sqt: 210 (wraps)
BP:102.5
DL: 227.5


Feel free to comment in my log if you want.
My inspiration http://www.youtube.com/watch?v=R4i8S...eature=related

[51M0n]

Week 1 of 5/3/1 cycle
Day 1

Deadlift
5x105
5x120
5x135

Back Extension
5x10x15lb

(had a bit of a cold, left early)

Day 2
Press
5x40
5x45
5x50 + 3x50

Push Press
5x10x40

Chins
3x10 Assisted with blue band pin 21

H.Curls (pure vanity I know)
5x10x20lb

Day 3
Squat
5x97.5
5x117.5 (should have been 112.5 but I stuffed up)
5x127.5 + 4x127.5
Video http://www.youtube.com/user/simonf7#p/a/u/0/lOYstDEHUIk
Powercleans
5x3x65 (thinking about dropping powercleans, form is awful)

Situps
3x15 weighted

Day 4
Bench
5x52.5
5x60
5x67.5 + 1x67.5

10x50
10x47.5
10x45
10x42.5
10x40 (Doing dropsets for a bit of variety)

DB Rows
5x10x60lb

Assisted Dips
5x5

[51M0n]

Week 2

Day 1
3x112.5
3x130
3x145 + 2x145 + 1x145 (the pluses are where I've taken a 10-15 second break between sets).

Romanian DL (I have very tight hamstrings so these should help stretch them a bit)
10x85
10x70
10x67.5
10x65
10x62.5 (A bit sloppy on form, need to maintain arch better)

Back Extensions
5x10x20lb

Day 2

Press

3x42.5
3x47.5
3x52.5 + 2x52.5

Push press
5x10x40

Chins (Blue band, 21)
3x10
1x5

H.Curls 5x10x20lb

[51M0n]

Day 4 (note, swapping day 3 & 4 around)

Bench
3x55
3x62.5
3x70 + 2x70 + 2x70

10x50
10x47.5
10x45
10x42.5
10x40

DB Row
3x10x70lb
1x8x70lb
1x7x70lb

Assisted rows
5x5

[51M0n]

Day 3
Squats
3x105
3x120
5x135+ 2x135

10x80
10x75
10x70
10x65
10x60

[51M0n]

Day 1
DL
5x120
3x137.5
1x152.5 + 4x152.5

RDL
10x80
10x77.5
10x77.5
10x72.5
10x70

BE
3x15 2 red bands

[51M0n]

Day 2
5x45
3x50
1x55+2x55
10x35
10x32.5
10x30
10x27.5
10x25

chins
3x10 blue band pin 20 (10,8,7)

H.Curls

3x10x30lb

[51M0n]

Day 3

BP
5x60
3x67.5
3x75

10x50
10x47.5
10x45
10x42.5
10x40

DB Row
5x10x70

Assisted dips

[51M0n]

Day 4

Note, for the sake of completeness I've decided to include the weight of the collars (1.25kg each) on my lifts, so all my lifts get an automatic 2.5kg boost.

Press
5x45
5x50
5x55

Squat
5x115
3x130
1x145 + 4x145 + 3x145

Chins
3,2,1
1x8 blue band pin 20.

[51M0n]

After running 5/3/1 for a few weeks I've decided that it's not the most appropriate program, primarily becasue I miss squatting more than once a week, and the progression felt too slow. I did however enjoy doing it for my presses and benches.

So I'm going to try and do a hybrid TM/531, its either going to work great, or be a massive fuck-up, but I figure experimentation can't hurt too much.