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Thread: famendoza's 5/3/1 training log

  1. #1
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    Default famendoza's 5/3/1 training log

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    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.
    Last edited by famendoza; 04-14-2010 at 10:45 PM.

  2. #2
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    Default 2010/01/29 Cycle 1 - Wave 2 - Squat training max 293

    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.

  3. #3
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    Default 2010/01/29 Cycle 1 - Wave 3 (5/3/1) - Press training max 140

    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.

  4. #4
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    Default 2010/02/01 Cycle 1 - Wave 3 (5/3/1) - Deadlift training max 356 + alltime PR P.Clean

    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.

  5. #5
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    Default

    Quote Originally Posted by famendoza View Post
    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!

  6. #6
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    Default

    Quote Originally Posted by K.Diesel View Post
    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!

  7. #7
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    Default 2010/02/05 Cycle 1 - Wave 3 (5/3/1) - Squat (tmax 293) Bench (tmax 189)

    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.
    Last edited by famendoza; 02-11-2010 at 10:07 AM. Reason: wrong date ...

  8. #8
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    Default

    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

  9. #9
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    Default 2010/02/10 Cycle 1 - Wave 4 (deload) - All lifts

    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).
    Last edited by famendoza; 02-11-2010 at 10:07 AM.

  10. #10
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    Default 2010/02/13 log

    starting strength coach development program
    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.

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