Mike's 3/5/1 Log

[MikeP]

Hi everyone, my name is Mike and I've been training on a combination of SS / TM for about 15 months. I just finished with my first PL meet where I totaled 360/250/435/1045 at 195 lbs. (I'm 27 years old, 5'10".) After some consideration, I have decided to try 3/5/1. My previous log is here. Math and Deadlifts - Mikes 4 Day TM Log

Reasons I am doing this are
a) I like the flexibility. I am finishing up grad school and applying for jobs. It seems like 5/3/1 provides a template which is easy to adjust when I have busy week or have to travel. b) Shorter workouts. Two hour TM-VD workout will not fit well with my schedule.
c) Easy to add in conditioning. Prior to SS, I was exercising every day in a more or less disorganized manner. I've gotten much stronger, but feel I am in much worse cardiovascular shape. I have decided that lifting will be priority number one, but I would like to be in okay cardio vascular shape as well.
d) Throwing in a small amount of accessory / body building work sounds fun.
e) I am going to be at a caloric deficit for the first couple months of this program. My body fat has gone from approximately 16% to 22% since I started SS, partially due to sloppy nutrition my first month of SS and partially as a "necessary evil" with me eating to grow. The first couple months of 3/5/1 should be easy, so this seems like a good time to lean out a bit before gaining weight again.

My template will be as follows.
Press - Incline - Rows - Arms
Squat - Goodmorning - Calves - Abs
Bench - Press - Arms
Deadlift - Squat - Calves - Abs

Conditioning immediately after lower body lifts and once on the weekend. My initial training maxes are Bench 238.5 Squat 324 Press 162 Deadlift 391.5. I will be using joker sets and first set last to add in extra volume.

[MikeP]

Press: 127.5x3,135x3,145x7,152.5x3,127.5x12 First set last felt heavier than anticipated
Incline: 95x10x5 (EASY)
One-armed Dumbell Rows 40x10x5 (Easy)
Arms 70 lb x 10ish x3

[MikeP]

Squat 230x3, 260x3, 295x8, 310x3
Goodmorning 45x10x3 felt weird
Abs

[MikeP]

Bench 192.5x3,205x3,215x8,227.5x3,192.5x12
Press 80x10x5
Arms

[MikeP]

Deadlift: 275x3,310x3,350x5
Squats 160x10x3
Chins
Abs

[lou t]

Wendler's program is good for variant scheduling. Also allows for a fast workout.



I hate GMs. I haven't ever gotten much out of them.

I hate them but got a lot out of them. I've found you need to work them hard wth strict form. They never felt comfortable to me. I did low bar gm.

[MikeP]

Thanks guys, I will try them a few more times and try to get used to them.

Press 120x5,127.5x5,135x10,142.5x5,120x10
Incline 105x10x5
DB rows 40x10x5 (no rest)
Curls

[lou t]

Thanks guys, I will try them a few more times and try to get used to them.

Press 120x5,127.5x5,135x10,142.5x5,120x10
Incline 105x10x5
DB rows 40x10x5 (no rest)
Curls

You'll may never get used to them. They are the most hated lift. Check out Andy Baker's vid on them. I prefer paused off pins.

[MikeP]

I've seen Andy Baker's video on how to do the paused variation. Does he have one on how to do the "regular" kind? But yeah, last time, I felt like I couldn't bend my waist without also bending my knees. My brain was basically just confused because its used to squatting. I may ask one of the trainers at the gym for help doing them tomorrow. (If one of the ones who knows what they're doing is around.)

[lou t]

I've seen Andy Baker's video on how to do the paused variation. Does he have one on how to do the "regular" kind? But yeah, last time, I felt like I couldn't bend my waist without also bending my knees. My brain was basically just confused because its used to squatting. I may ask one of the trainers at the gym for help doing them tomorrow. (If one of the ones who knows what they're doing is around.)

regards of the variation, the form is the same. your knees must have a slight bend in them. You engage your core, kick your hips back, hinge from the hips, slowly lower until your back is parallel. start out with just the bar. unless you know the trainer at the gym is competent, I wouldnt ask them. IME they don't know shit. Do seated, which is a bit easier, but not better.