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Thread: Bigger and Better - 5-3-1

  1. #1
    Join Date
    Jun 2009
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    443

    Default Bigger and Better - 5-3-1

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    Starting a new program today under the tutelage of a coach; the framework is Wendler 5-3-1. My old log is here.

    Press -
    5 @ 70 lbs.
    5 @ 80 lbs.
    20 @ 90 lbs.

    Dips -
    5x8 @ bodyweight

    Neutral-grip Pullups -
    4,4,4,4,4,4,3,3,3,3,3,3,3 = total of 45 (6x4, 7x3)


    Exercise Cues post within:
    Last edited by WatsupHannity; 03-12-2012 at 02:28 PM.

  2. #2
    Join Date
    Jul 2008
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    301

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    If you are pressing 20 @ 90 pounds on your 3 working set there is something seriously wrong with your initial 1RM estimate.

    Assuming your 1RM is closer to 150 then

    150 * .9 = 135 is your estimated training max.
    135 * .85 = 115 for you 3rd working set of wave 1.

    Although guessing your 1RM from a 20 rep set is kind of hinky. You need to establish what your 1RM's are.

  3. #3
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    Jun 2009
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    Thanks RF. We decided after the workout today to bump up the numbers due to me getting 20 reps off. The first cycle or two will probably involve some fine-tuning. My best 3x5 result for press is actually 150 lbs., but I suspect my coach is purposely erring on the side of lighter weights for the first cycle.

  4. #4
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    Turns out my coach had a small brain fart and accidentally used "105" instead of 150 when calculating the presses; no harm done in the big scheme of things and it was fun to dust through a light weight after so many months of dealing with 5-rep sets.

    Today:

    Deadlift -
    5 @ 215 lbs.
    5 @ 245 lbs.
    11 @ 280 lbs.

    Leg Extensions (Life Fitness Machine) -
    8 @ 90 lbs.
    8 @ 105 lbs.
    8 @ 135 lbs.
    8 @ 165 lbs.
    8 @ 180 lbs.

    Power Shrugs -
    10 @ 135 lbs.
    10 @ 225 lbs.
    10 @ 275 lbs.
    10 @ 315 lbs.

  5. #5
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    Jun 2009
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    Bench Press -
    5 @ 135 lbs.
    5 @ 155 lbs.
    12 @ 175 lbs.

    Had a little in the tank at the end.

    DB Shoulder Press -
    8 @ 50 lbs.
    8 @ 55 lbs.
    8 @ 60 lbs.
    7@ 60 lbs.
    6 @ 55 lbs.

    Need to start this ramp-up lower next time.

    Kroc Rows -
    10 @ 80 lbs.
    10 @ 85 lbs.
    10 @ 90 lbs.
    10 @ 95 lbs.
    10 @ 100 lbs.

    Was easy.

  6. #6
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    Jun 2009
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    Went canoeing from Saturday until last night. Friday's workout:

    Squats -
    5 @ 160 lbs.
    5 @ 185 lbs.
    12 @ 210 lbs.

    Leg Curl -
    10 @ 100 lbs.
    10 @ 130 lbs.
    10 @ 140 lbs.
    10 @ 140 lbs.
    10 @ 140 lbs.

  7. #7
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    Jun 2009
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    Pushing back this week's workouts because the gym closed early yesterday and I didn't get a workout.

    Today:

    Press -
    3 @ 105 lbs.
    3 @ 120 lbs.
    7 @ 135 lbs.

    Disappointing.

    Close-Grip Bench Press -
    8 @ 95 lbs.
    8 @ 105 lbs.
    8 @ 115 lbs.
    8 @ 125 lbs.
    8 @ 135 lbs.

    Straightforward, fairly easy.

    Pullups -
    4,4,4,3,3,3,3,2,2,3,3,3,2,2,2,2,2,2 = 49

    V-Bar with about a 25-degree angle to it. Started out doing pullups and switched to chinups at rep 28.

  8. #8
    Join Date
    Dec 2008
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    Philly
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    Quote Originally Posted by WatsupHannity View Post
    Kroc Rows -
    10 @ 80 lbs.
    10 @ 85 lbs.
    10 @ 90 lbs.
    10 @ 95 lbs.
    10 @ 100 lbs.
    Good work. I like DB rows, too. But I think the term "Kroc rows," while kind of vague to begin with, is usually used for high-rep DB rows. I like to do sets of at least 20.

  9. #9
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    Jun 2009
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    Thanks. I propose that 5x10 DB rows be called Hannity rows!

  10. #10
    Join Date
    Jun 2009
    Posts
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    starting strength coach development program
    Deadlift -
    3 @ 230 lbs.
    3 @ 265 lbs.
    7 @ 295 lbs.

    Disappointing.

    Good Mornings -
    6 @ 45 lbs.
    6 @ 95 lbs.
    6 @ 95 lbs.
    6 @ 105 lbs.
    6 @ 115 lbs.

    Felt OK. New exercise for me.

    Leg Extensions (Different Life Fitness Machine) -
    8 @ 170 lbs.
    8 @ 190 lbs.
    8 @ 200 lbs.
    8 @ 210 lbs.
    8 @ 220 lbs.

    Fine.

    Power Shrugs -
    8 @ 185 lbs.
    8 @ 225 lbs.
    8 @ 275 lbs.
    8 @ 315 lbs.

    Feeling a good deal weaker this week than 2 weeks ago, on this and all exercises.

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