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Thread: Slipshod77 - 5/3/1 log

  1. #1
    Join Date
    May 2011
    Posts
    93

    Default Slipshod77 - 5/3/1 log

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    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

  2. #2
    Join Date
    May 2011
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    93

    Default 10/18/2011 - Deadlift Day!

    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.

  3. #3
    Join Date
    May 2011
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    93

    Default 10/19/2011 - Bro, oops, Bench Day

    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).

  4. #4
    Join Date
    May 2011
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    93

    Default Squats 10/21/2011

    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.

  5. #5
    Join Date
    May 2011
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    93

    Default 10/22/2011 Back to the Press

    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.

  6. #6
    Join Date
    May 2011
    Posts
    93

    Default Serious DOMS

    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.

  7. #7
    Join Date
    May 2011
    Posts
    93

    Default 10/25/2011 Deadlift

    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

  8. #8
    Join Date
    May 2011
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    93

    Default 10/26/2011 - Bench Press

    warmup, then...

    3x187.5
    3x212.5
    8x240

    BBB accessory work
    5x10x155

    Dumbbell rows
    5x10x50lb dumbbells

  9. #9
    Join Date
    May 2011
    Posts
    93

    Default Squats 10/28/2011

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

    BBB accessory work
    5x10x155lbs

    Glute/Ham Raises
    5x10xBW

  10. #10
    Join Date
    May 2011
    Posts
    93

    Default 10/30/2011 Press

    starting strength coach development program
    warm up, then...

    5x120
    3x135
    6x150

    Dips
    9/9/8/8/8

    Short on time, so packed it up after that.

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