Fictition Does 5/3/1 Fictition Does 5/3/1

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Thread: Fictition Does 5/3/1

  1. #1
    Join Date
    Dec 2009
    Location
    Orlando
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    56

    Default Fictition Does 5/3/1

    • starting strength seminar october 2021
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    I tend to lose my paper logs every three months or so. I figure it will help to have a long term record as I transition from linear progession to 531.

    Tested my maxes 10/20 and 10/22
    M/29/215
    Squat 350
    Bench 255
    Dead 435
    Press 175
    Didn't max PC without bumpers, last work set was 195x3x5


    10/26
    5/3/1 Week 1
    Forgot to write down my weights, not a good start. Did percenteges from memory and ended up a little light.

    Dead
    225x5
    275x5
    310x9

    Good Morning
    Started these light, felt easy
    45x10
    95x10x2
    115x10x2

    Chin
    BWx5,4,3,3,3

    BB Curl
    75x10x3
    Last edited by fictition; 10-26-2010 at 12:00 PM. Reason: Spelling

  2. #2
    Join Date
    Aug 2008
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    Weymouth, MA
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    9 reps on a week 1 max set is pretty much spot on. Was it a tough 9, or did you cut it short with some reps to go? If you had maybe one more rep left then I'd say it was the right weight for you, and you should base your training max off of that (310/.85 = 365).

  3. #3
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    Dec 2009
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    The #9 were moderately tough, I may have had one or two more left in me. Adjusting my training max down 390 to 365 probably makes sense considering how hard 435 was last week.

  4. #4
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    Dec 2009
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    10/27

    Bench
    155x5
    170x5
    200x10

    Incline DB Bench
    65x10 Started too heavy
    60x10
    55x10
    50x10x2

    DB Row
    65x10
    75x15
    90x10

  5. #5
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    10/29

    Squat
    Was very stiff thorough the warmups, some quality time with the foam roller is due tonight.
    205x5
    240x5
    270x12

    Cable Step up- Knee Height
    80x10L 10R
    70x10x2

    Situp
    10x5

  6. #6
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    Dec 2009
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    10/30

    Press
    110x5
    125x5
    140x10

    Dips
    Triceps were pretty worn out for these, original plan was to do sets of 10.
    10,8,5,5,5,5

    Chin
    5,3, several sets of 8 with increasing assistance

  7. #7
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    Dec 2009
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    Orlando
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    11/1

    Dead
    I pulled these for 5 instead of 3, realized my mistake right after I finished my last set
    260x5
    295x5
    330x8

    Good Morning
    115x10x5

    DB Row
    Realized that my schedule for last week had me doing pullups on the first and last day of each week. Considering how dead I was on Sat decided to swap rows and pullups on the deadlift and bench days.
    75x10
    85x10x2

  8. #8
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    Dec 2009
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    Orlando
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    11/3

    Bench
    Warmups felt heavier than they should have, main set was OK but I wanted 8 reps.
    165x3
    185x3
    210x7

    DB Incline Bench
    60x10x5

    Chin
    4x4

  9. #9
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    Dec 2009
    Location
    Orlando
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    Left knee has been sore along for the last three days and patella clicks every time i straighten it. I had similar simptoms to these through my early-mid twenties that had gone away when I started squatting regularly. They have returned periodically when I would miss more than one workout in a row or several in a month. I had some concern that squatting only once a week might cause them to come back. I'm considering switching to Dead/BBB Squat and Squat/BBB Dead to get two squat days a week in. Anyone had similar experience?


    11/5
    Squat
    225x3
    255x3
    285x8

    Leg Press
    270x10x2
    360x10x3

    Situp
    12x5

  10. #10
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    Dec 2009
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    starting strength coach development program
    11/7

    Press
    115x3
    130x3
    150x8

    Dip
    Not sure if I was fresher, got stronger since last week, or just didn't burn out with a set of 10 but these went up much easier this week than last.
    5,5,6,6,6,6,6

    Chin
    5,4,4,4


    11/8
    Dead
    275x5
    310x3
    350x7

    Squat BBB at 50%
    Decided to make the switch to see if this helps the knee. These were harder than they look on paper after heavy deads. Two hours later knee feels ok but to soon to tell, abs are a bit sore.
    160x10x5

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