Strapped for Time - the 5/3/1

[beastmaster103]

Squat -

Warmup Sets - 112.5 X 5; 140 X 5; 167.5 X 3

Worksets - 197.5 X 3; 225 X 3; 252.5 X 8

Supplementary Exercises

Lunges - 20,30,50,30,20 X 10;
Good Mornings - 65,75,80,75,65 X 10

For Monday/Tuesday - Press

[beastmaster103]

Seated Press

Warmup - 65X5; 80X5; 95X3

Worksets - 120X3; 135X3; 152.5X7

Supplementary Exercises:

BB Rows - 115,125,130,125,115 X 10
Pullups (w/bands) - 6,6,6,5,5

I wanted to add a bit of cardio/GPP, so I started to workout on our elliptical, but that lasted about 30 seconds as the machine is stuck on the hardest setting. Instead, I went outside and did 8 sprints/minor hills with the cool down being the walk back to the starting position between each run.

for Thursday - DL. I am definitely doing a thorough warmup prior to this workout.

[beastmaster103]

Deadlift

Warmup - 137.5 X5; 172.5 X 5; 207.5 X 3

Worksets - 262.5 X 5; 297.5 X 3; 332.5 X 6

Supplementary Exercises:

BB Bicep Curl - 70,75,77.5,75,70 X 10
25 lb. wtd situps - 5 X 10

[beastmaster103]

Warmup Sets - 95X5; 115X5; 137.5X3

Worksets - 172.5 X 5; 197.5 X 3; 220 X 7

Supplementary Exercises

BB Incline BP - 120,130,135,130,120 X 10; BB Tricep Extensions - 65,75,80,75,65 X 10

[Paul Sousa]

Looks like you are making some nice progress with this first cycle. How are you liking it?

[beastmaster103]

Looks like you are making some nice progress with this first cycle. How are you liking it?

I am liking it a lot. It is unfortunate that my family obligations are taking away from my attempts to keep a consistent workout schedule. However, the 5/3/1 allows one to be more flexible (since each workout isn't piggy-backing off of the one prior). I'll discuss that a bit more in my next post.

[beastmaster103]

Squats

Warmup - 112.5X5; 140X5; 167.5X3

Worksets - 212.5X5; 240X3; 267.5X7

Supplementary Exercises

Lunges - 30,50,90,50,30 X 10;
Good Mornings - 70,75,80,80,75X10

Since I had such a long break between this workout and my last one, I am foregoing the deloading week.

I will move immediately to wave 2, starting with the press...

[beastmaster103]

I've taken some time off since my 5/3/1 days and have begun to get back to my PR levels on a linear progression. I'm updating my log on the general training page...