Slipshod77 - 5/3/1 log

[slipshod77]

After 6 months following the PP novice program I am starting 5/3/1. My previous log thread can be found at here, which had a link to withfit.com were I was tracking my progress here

I am starting 5/3/1, where I am doing 4 days/week with Big But Boring accessory work for squat and bench and Triumvirate accessory work for deadlift and press. For BBB accessory work I will do 50% of my training max. I entered my best 5rep sets into the 5/3/1 calculator that forum member spiderman put together at http://blackironbeast.com/5/3/1/calculator which are as follows:

Squat 295
Deadlift 360
Bench 252.5
Press 150

Today was day one, beginning with the Press
5x102.5
5x120
8x135

dips
5 sets x 8 reps
chins
6/6/5/5/4

[slipshod77]

I'm interested to find out what effect the increase in deadlift volume with 5/3/1 compared to my novice program will be.

5x247.5
5x285
6x322.5

I was hoping to get more like 7 or 8 with 322.5, but whatever. It felt like my lats of all things were holding me back.

Accessory work
Good mornings
5x8x45
Hanging leg raise
5x15

Looking forward to tomorrows bench workout with big but boring.

[slipshod77]

Bench Press
5x172.5
5x200
10x227.5

BBB accessory work, bench
5x10x135

Dumbell rows
5x10x50lb dumbells

Given the way the 5 sets of 10 at 135 felt with the bench, I'm really looking forward to squat day BBB (Friday).

[slipshod77]

Warm-up, then...
5x202.5
5x232.5
9x265

BBB accessory work
5x10x155

Now that ^ made my legs rubbery and my lower back was on fire.
Followed it up with ...
Glute/Ham Raises
5x8xBW

I felt like a couldn't walk for the next 20 minutes. Great workout.
And that concludes week 1 of my first cycle of 5/3/1.
So far I'm liking it, especially the flexibility of the program. I feel like I could keep tweaking the accessory work as needed and not get bored for a while.

[slipshod77]

Press, Wave 2 (threes week)

115x3
130x3
145x8 (calculated 1rep max = 180)

Dips
9/8/8/8/8

Chins
6/5/5/4/4

I was hoping to add a rep in chins compared to last week, but instead I lost two. Though it's hard to be disappointed with the workout after 8 reps on the press at 145.

[slipshod77]

Friday's squat workout had me sore as hell today and yesterday. Haven't had soreness like this since I first starting my novice program. I'm blaming the 5x10x155.

Yowza.

[slipshod77]

Tipped scales at 213lbs this morning.

warmup then ...
3x265
3x305
6x345 (calc 1RM=401)

Goodmornings
45lbs - 8/10/10/10/10

Straight leg raises
10/10/10/8/8

[slipshod77]

warmup, then...

3x187.5
3x212.5
8x240

BBB accessory work
5x10x155

Dumbbell rows
5x10x50lb dumbbells

[slipshod77]

3x220
3x250
8x280 (calc 1RM = 348)

BBB accessory work
5x10x155lbs

Glute/Ham Raises
5x10xBW

[slipshod77]

warm up, then...

5x120
3x135
6x150

Dips
9/9/8/8/8

Short on time, so packed it up after that.