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Thread: allyn703's 5/3/1 log

  1. #1
    Join Date
    Nov 2009
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    76

    Default allyn703's 5/3/1 log

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    Long time lurker, figured i'd start a log so I could review my progress.

    My name is Allyn, and I started weight training a little over a year ago. I played some sports when I was younger but have been mostly inactive most of my adult life with the exception of some skateboarding and pick up basketball games. My best friend had been working out for a while and was always asking if I wanted to join him. I finally decided I needed to make a lifestyle change and started following his 6 day a week bodypart split he had found in various magazines and books. After a month or two I lost a little weight (I was already skinny) and became totally overtrained. I convinced him to try something new.

    I did a little research and found Bill Stars 5x5, made a little progress then found Starting Strength. Did Starting Strength for 7 or 8 months and gained a lot of weight and strenght. I just made the cliche switch to 5/3/1 for various reasons. I'd probably still be classified as a novice but I'm not on Starting Strength anymore so I figured I would post in the intermediate section.

    My bodyweight is up to 202 as of this morning. Up from 145 lbs last year.

    My lifting numbers are a little weird due to various resets from minor injuries. Lower back stuff, tendonitis, things like that. I just did a big reset after 6 or 7 cycles due to some stalls and back pain. I had been having some form issues on the deadlift for a while and think a lot of it is keeping my abs tight during the lift.

    Anyway here are my lifts from last week (in pounds):

    Press 110x12

    Deadlift 235x12, 310x1 <--- I got pissed I tweaked my back again and pulled what my buddy was doing for a single.

    Bench 180x10

    Squat 220x12

    Yesterday:

    Press
    90x3
    105x3
    115x10

    Incline bench
    125x10 for 3 sets

    Chin ups
    sets of 7 between all pressing sets

    Barbell row
    125x10 for 3 sets

    Thats it, Deadlifts tomorrow! Thanks for reading.
    Last edited by allyn703; 10-04-2010 at 05:45 AM.

  2. #2
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    Nov 2009
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    Yesterday

    Deadlift
    135x5
    195x3
    225x3
    250x12

    Goodmorning
    105x10 for 3 sets

    Ab wheel
    3 sets to faliure

    Deadlift felt great, much better than last week. I took my time to reset each rep and tried not to rush them. I felt strong but my lungs were on fire.
    Last edited by allyn703; 09-27-2010 at 05:55 AM.

  3. #3
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    Nov 2009
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    Friday

    Bench
    45x5
    95x5
    150x3
    170x3
    190x10
    165x8
    150x8
    135x10

    Chin Ups
    Sets of 7 between all pressing work sets
    7x6=42

    DB row
    30x20
    65x30

    Curlz
    Cause I got teh snowman arms

    Sunday

    Squats
    45x5
    95x5
    135x5
    185x3
    210x3
    235x12

    Power Clean
    45x5
    95x3
    100x3
    115x6

    Ab Wheel
    3 sets to failure

    Added PC's a couple cycles ago and decided to start them really lights so they wouldn't take anything away from my squats. Everything felt good. Can't wait for deads on Thursday, I want to try for a new PR.
    Last edited by allyn703; 10-04-2010 at 05:43 AM.

  4. #4
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    Nov 2009
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    Yesterday

    Press
    45x5
    65x5
    95x5
    110x3
    120x10

    Incline Bench
    125x10 for 3 sets

    Chin ups
    Sets of 7 between all pressing work sets
    7x6=42

    BB Row
    125x10 for 3 sets

    Felt good. Shoulders and elbows were a bit sore but I've been having shitty sleep the past two nights so that may be why. Tried to keep it close on the press and, on a few reps felt the bar touch my chin. Last two reps were fugly but I got em up.

  5. #5
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    Nov 2009
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    Yesterday

    Deadlift
    135x5
    185x5
    210x5
    235x3
    265x9
    325x1 (PR)
    350x1 (PR)

    Goodmorning
    45x10
    105x10 for 3 sets

    Ab Wheel
    3 sets to failure

    Stoked about the PR's. Can't wait to sleep in tomorrow...

  6. #6
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    Nov 2009
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    Saturday

    Bench
    45x5
    95x5
    135x5
    160x5
    180x3
    200x6
    165x8
    150x8
    135x10

    Chin Ups
    sets of 7 between all pressing work sets
    7x6=42

    DB Row
    45x20
    65x30

    Should have gotten more out of the bench but I think the heavy deads took a toll on me from the last work out. Tendonitis is starting to feel worse too. Oh well, squats and PC today and then a week to deload. I need it.

  7. #7
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    Nov 2009
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    Yesterday

    Squat
    45x5
    95x5
    135x5
    195x5
    220x3
    250x10

    Powerclean
    45x5
    95x5
    110x3
    120x7

    Decline Situps
    3 Sets to failure

    Elbows were fucking killing me. I was really focusing on keeping my elbows up and all the weight felt supported on my back. I just think its some residual pain from the bench workout. Deload is finally here. Time to focus on rehabing and mobility shit.

  8. #8
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    Back from deload. Second cycle since the big reset. I decided that since my back was feeling much better and my deadlift form is comming together that I should recalculate my deadlift max. Also bumped PC 10#'s instead of 5.

    Friday

    Press
    45x5
    85x5
    100x5
    115x10

    Incline bench
    130x10 for three sets

    Chin ups
    sets of 8 between all pressing work sets
    8x6=48

    BB row
    130x10 for three sets

    Yesterday

    Deadlift
    145x5
    185x5
    205x5
    235x5
    270x10

    Good Morning
    45x10
    85x10
    115x10 for three sets

    Delcine situp
    Two sets to failure. Usually do three sets but It felt like I pinched something in my back on the second. Oh well....

    Cant wait to go home after work and veg out, drink a beer, and watch last nights Eastbound and Down.
    Last edited by allyn703; 10-18-2010 at 06:03 AM.

  9. #9
    Join Date
    Nov 2009
    Posts
    76

    Default

    Yesterday

    Bench
    45x5
    95x5
    140x5
    165x5
    185x11
    165x8
    140x10
    135x10

    Chin Ups
    Sets of 8 between all pressing work sets
    6x8=48

    DB Row
    45x20
    75x25

    Took a slightly wider grip and really tried to keep my elbow under the bar. It seems like on every set it takes me one or two reps before I can adjust and get my elbow directly under the bar. Once this happens everything is fine. Seems like a matter of half and inch or so, I don't understand whats going on but I am suspicious of my shoulder. Oh well, I'll figure it out soon.

  10. #10
    Join Date
    Nov 2009
    Posts
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    Default

    starting strength coach development program
    Yesterday

    Squat
    45x5
    95x5
    135x5
    185x5
    205x5
    235x12

    Power Clean
    95x5
    105x5
    115x8

    ABS
    3 x Failure


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