famendoza's 5/3/1 training log

[famendoza]

This is going to be a continuation of my intermediate training log. For some reason it was deleted - which is unfortunate since I kept a lot of important info there. Either way, here we are.

I've added a copy of this log at AmpedTraining - here's the link http://www.ampedtraining.com/communi...ad.php?tid=320

My current 1RM bests as of 3 weeks ago is
Press 155
Deadlift 395
Bench 210
Squat 325

I used these values to come up with my first 5/3/1 cycle. The training maxes for cycle 1 are:
Press 140
Deadlift 356
Bench 189
Squat 293

I've already gone through wave 1, and am finishing wave 2 tomorrow. I got my bench day in today:

Bench
45x10
95x5
135x5
151x3 (80%)
161x3 (85%)
170x7 (90%)

85x5x10 (45%)

"Kroc" rows (both arms)
70x20
70x7
70x5

The bench was a little tiring today - should have gotten an easy 9er on top set. Still going strong though.

BBB for bench feels easier as long as I don't pause too much at top...

Kroc rows - basically I put the dumbbell on the floor, then lifted it on the floor to my chest, almost as if trying to start a chainsaw. I noticed I wasn't having my back as straight and I felt it as the sets went on. I tried to go for 25 reps but my left hand gave out on rep 21. Got a couple more sets in just to get the feel for more reps.

[famendoza]

Squats
135x5
185x3
234x3
249x3
263x10

135x5x10

Chin-ups
4,4,3,2,1,1,0

Overall, squats went fine, I was able to rip out ten reps for the top set. My main thing to fix is grip. I have to
- find a good place to grip
- keep the grip tight (as if I'm crushing the bar between my back and my arms)
- NOT bounce the bar, and loosen grip and upper back tightness, as I come up from the hole.

I followed my advice through most of the top set, but the last few reps I "just plum forgot". However the BBB was all "crush the bar".

As per last week I'm using custom orthotic soles placed within my VS athletic shoes. I'm finding no problems with the squat. That is also my experience with the deadlift (!!).

BBB template made me sweaty and panting. I guess I just gotta keep doing it to condition myself. An increase in weight will come in the next cycle.

Wave 2 is over. Onto the 5/3/1 Wave cycle starting Sunday.

[famendoza]

Press
65x5
85x5
105x5 (5)
119x3 (3)
133x4 (1)

60x5x10

GHR
5x10@BW

Press was a little harder than I thought I'd encounter it for the top set (was aiming for 5-6 reps). Tried to go for a second top set, but no go. All my prescribed reps were in though, so 5/3/1 cycle 1 for the press was successful.

BBB was not as agonizing - next cycle the weight goes up by 2.5 lbs (whatever keeps it at ~45% of training max).

GHR was good, using 2.5lbs next cycle.

[famendoza]

Power Clean (warm up)
95x3
135x2
155x1
165x1 + jerk
175x1 + jerk
185x1 + jerk **** ALL TIME PR****

Deadlift
225x3
267x5
302x3
338x6
338x2 (1 min afterwards)
338x1 (1 min afterwards)
338x1 (1 min afterwards)

160x5x10

Situps
2x10@BW

I'm happy with today's workout. The power clean at 185 is MY ALL-TIME PR ever with the power clean!! The jerk right afterwards wasn't even all that hard. And I haven't even been focused on training the power clean since about three weeks ago. Very good!

The deadlift was coolio but tough on the top set. I wanted to match last week's rep max but I felt odd on the 6th rep on my top set. I should have NOT stopped because I can see I was good for at least 1 or 2 more reps with room to spare - it just felt heavy. I just squeezed out what I could with the extra sets. Anyway, it was successful given the 5/3/1 protocol for this cycle.

Very good workout - PR power clean without focused training says it all. On to the bench on Thursday.

[K.Diesel]

I'm happy with today's workout. The power clean at 185 is MY ALL-TIME PR ever with the power clean!! The jerk right afterwards wasn't even all that hard. And I haven't even been focused on training the power clean since about three weeks ago. Very good!

Big time congrats on the PR!

[famendoza]

Big time congrats on the PR!

Thanks K. What makes me happy about it is that it was part of a warmup. I remember not even being able to get 82.5 kg on the squat clean, and hear I go just getting it as a lead in to deadlifts!

[famendoza]

Squat
135x5
185x3
219x5
249x3
278x7
278x2

Bench
95x5
135x3
142x5
161x3
180x6
180x3

Snatch from above knees (using strange rack)
45x1
65x1
95x1
115x1

'Kroc' Rows (both arms)
70x20
70x10
70x7

I had to combine today's workout (squats) with the benching workout, due to unforeseen circumstances at work yesterday. In either case the lifts were successful according to 5/3/1 protocols. The squat bar got a little too forward as I rose up from one rep (the 5th one I think), since coming up my grip was not as tight (bounced off my shoulders). I've been doing this a couple of times and this time it caught me. Silly me. Keep driving the bar down like I want to bend it on my back!! The bench was good, although the second set I did (to make up volume) was tighter at the beginning than the first one although it didn't last very long. I focused on a tighter grip, again like I want to tear the bar apart. This should be done more often though.

The snatch was a fun diversion, so not alot of training done on it - I planned on using it as a squat warmup but I put the priority on 5/3/1 and already had two lifts on my plate. The DB rows I hope work their magic as I ascend in my deadlift and bench. They increased a few more reps on the second set. I want to get to eventually 30 reps on it before I increase weight.

Break time (deload) next week.

[famendoza]

Hill runs
10 runs on hill

30 min walk

6 runs on hill
30 second rest
2 runs on hill


So that was 18 runs in total - each week I'll try to increase it by 1-2 runs on a hill to see if I can get 20 runs in one shot. I'd like to call it sprints, but I didn't think I did that really :S

[famendoza]

Treadmill (Exercise test in a cardio gram clinic)
5 speeds every 3 mins for a total of 15 mins

Later today:
All lifts Deload:

Press (140)
70x5
85x5
100x5

Deadlift (356)
180x5
215x5
250x5

Squat (293)
150x5
180x5
205x5
205x2 (pause 10seconds, 5 seconds)
205x2 (pause 10seconds, 5 seconds)

Bench (189)
95x5
115x5
135x5

Snatches till 95lbs

Today I covered Cycle 1's deload. I figured that given the loads set, and the lack of time I have with nightly performance testing, I'd rather cover it now and give myself time to do hill sprints and just sleep.

The treadmill was part of an exercise test ordered by my GP. I figured I did well, given that my cardiogram didn't alarm the graph takers. Also that was my first time in like 3-4 years on a treadmill. In fact I can't remember ever having been on one. I like rowing machines better. Anyways, 15 mins for my first time seems ok.

I added pause squats just to see how my strength levels were doing from a dead stop. Not something I'll do every day.

Onto cycle 2 starting next week (hopefully not interrupted by performance testing).

[famendoza]

10 hill runs
2 hill runs

30 mins approx walk
5 laps jogging around 400 track
40 mins approx walk to mall
20 min walk back home

I tried to tie my previous hill run totals from last Saturday, but I was slowing down intensely by around rep 6 of the hill run. The last 4 were more hill jogs than runs. I took a 30 second breather and squeezed out two more runs. then I wandered off to find a 400 meter track. Found one, did a single lap walking around and finding the slippery patches, then did 5 jogs around it. Then I walked all the way from there to the mall bought a couple of things and came back home.

I didn't manage to increase my ability to do hill runs from last week, so perhaps I should expect an increase in ability every two weeks or something. We'll see.