Armin's 5/3/1 log Armin's 5/3/1 log

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Thread: Armin's 5/3/1 log

  1. #1
    Join Date
    May 2011
    Posts
    198

    Default Armin's 5/3/1 log

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    Hi all. My third log here.
    My texas log: http://startingstrength.com/resource...ad.php?t=27023
    My gymnastics preparation log: http://startingstrength.com/resource...t=31131&page=2

    I've been reading a lot about 5 3 1 , and I like the idea very much. I've been running the 2 days a week template for the past 6 weeks or so, while I was preparing for gymnastics.

    My best lifts so far, most of them scored back in March and April, when I was in my top shape:
    squat 140kg 1x5
    deadlift 162,5kg 1x5
    bench 120kg 1x5
    press 70kg 1x5
    current BW: 83kg

    Goals for the end of the year:
    squat 175kg
    deadlift 200kg
    bench 145kg
    press 85kg
    BW 86kg
    They might be a bit optimistic, but I sincerely hope I can achieve them, with good training, diet and rest. I can afford my body weight going up even more if necessary, dont mind the extra fat.
    I'm gonna be running the big but boring version, 4 times a week, except for the 4 weeks from 20th July to 20th August, when I'll be training twice a week, because of Ramadan. Might even get a week or two off in mid August.

  2. #2
    Join Date
    May 2011
    Posts
    198

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    Yesterday my first training. Did it light, didn't wanna get sore, because I wasn't training for 9 days prior to that, because of my gymnastics exam coming soon.
    introductory session
    squat
    80kg 3x10
    press
    45kg 8,6 - third set BTN press 40kg x5
    dips
    3x12
    tricep pushdowns
    35kg x10
    30kg x12
    25kg x15

  3. #3
    Join Date
    May 2011
    Posts
    198

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    Continuing my wave 3, but now 4 times a week.
    Cycle 1, wave 3, Monday 9th July
    press
    52,5kg x5
    60kg x3
    67,5kg x3 - hmm, only 3. I'm out of shape.
    press BBB
    42,5kg 5x10 - wow, really is BBB.
    chins
    10,10,7,6,5
    triceps skullcrushers
    40kg 3x10 - not too heavy, not too light either.

  4. #4
    Join Date
    May 2011
    Posts
    198

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    Cycle 1, wave 3, Tuesday 10th July, deadlift day
    deadlift 5 3 1
    125kg x5
    140kg x3
    157,5kg x5 - not very sure if it was exactly that weight. gym has issues with their barbells, I don't think even the owners know how much they weight, but all are +-2,kg... Kind of sucks...
    deadlift BBB
    100kg 5x10 -OMG, so much volume. Not used to this kind of stuff.
    Leg raises
    5x15

    And a nice shower after all the hard work. Previous gyms had no showers, but price was much much better plus training conditions, barbells, olympic weights, etc. Can't have it all, I guess...

  5. #5
    Join Date
    May 2011
    Posts
    198

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    Cycle 1, wave 3, Thursday 12th July - bench day
    bench press 5 4 1
    92,5kg x5
    105kg x3
    117,5kg x3 - hmm, my strebgth has declined somewhat on the bench... but nvm, still beat the required reps by 2
    bench BBB
    75kg 5x10
    pulls
    10,8,6,5,5,
    dips
    3x12
    supersetted with:
    barbell curl
    30kg 3x12

  6. #6
    Join Date
    May 2011
    Posts
    198

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    CYCLE 1, wave 3, Friday 13th July - squat day
    squat 5 3 1
    107,5 kg x5
    122,5 kg x3
    137,5kg x2 - wtf, I've lost so much strength lately.
    squat BBB
    87,5kg 5x 10
    leg curl
    30kg 5x10
    ab work
    ab wheel 3x10
    plank 1x60 secs

  7. #7
    Join Date
    May 2011
    Posts
    198

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    No need for deaload week, since I only trained for 4 days a week last week.
    Cycle 1, wave 1, Monday 16h July, OHP day
    OHP
    47,5kg x5
    55kg x5
    62,5kg x5
    OHP BBB
    42,5kg 5x10
    chins
    10,10,8,6,6
    triceps pushdowns
    30kg x12
    35kg x10
    40kg x8

  8. #8
    Join Date
    May 2011
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    198

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    Cycle 1, wave 1, tuesday 17th July, Deadlift day
    deadlift
    110kg x5
    127,5kg x5
    145kg x5 - no chalk, forgot to buy some. Bar kept slipping, so I only did required reps.
    - Also the weird discomfort I had in my groin are after squats made me hold back a little, but it seems fine now. Need to keep monitoring it.
    Deadlift BBB
    102,5kg 5x10 - aww, man, this was one deadly deadlift.
    leg raises
    5x15

  9. #9
    Join Date
    May 2011
    Posts
    198

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    cycle 1, wave 1, Thursday 21st July, squat-bench press day
    - Friday beggining of Ramadan. I still don't know how I'll train during this month, been thinking of maybe doing twice a week, late at night.
    squat
    97,5 x5
    112,5 x5
    127,5 x5 - felt good this time. No pain in my groin. did only the rquired reps thoug, had no spotter
    bench
    82,5 x5
    95,5 x5
    107,5 x 8
    pulls
    10,8,6,6,5
    dips
    3x12

  10. #10
    Join Date
    Jul 2012
    Posts
    459

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    starting strength coach development program
    squat_gnome is posting,
    Congrats for your gymnastics exam brother,
    Get that 100kg bodyweight!

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