5/3/1
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| Terminator |  | 5/3/1 | 19-11-2011 @ 20:55 |
 jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Having done Madcows 5 x 5 for the past 6 months and making good gains, these gains have started to slow and I feel it is now the time to move to the 5/3/1 method. My goal is more strongman focused at the moment, with my first competition in March 2012. Not having access to SM equipment regularly,I shall stick to a PL routine to build my strength up, with events sessions every now and then. Current rep PR's are: ATG Squat: 150 kg x 5 (October 2011) Bench: 110kg x 5 (November 2011) Deadlift: 200 kg x 7 (November 2011) Strict Press: 77.5 kg x 5 (November 2011) Push Press: 95 kg x 3 (October 2011) I'm going to organise my training as follows: Sun: 5/3/1 Strict Press and 5/3/1 Squat Mon: Tue: 5/3/1 Bench and 5/3/1 Deadlift Wed: Thu: Push Press, Front squats (& possibly back squats as in my experience I need to squat regularly to make gains on my squat) Fri: Sat: Assistance method: Boring but big (5 sets of 10 for each core exercise @ 50% 1RM) Starting Maxes: Squat 160, Bench 120, Deadlift 220, Strict Press 87.5 (5/3/1 uses 90% of these maxes to compute the workload) | ||
| JackRevans | | ... | 19-11-2011 @ 23:00 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | good luck | ||
| Terminator | | ... | 19-11-2011 @ 23:03 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | thanks jack | ||
| Terminator | | Week 1 OHP & Squat | 20-11-2011 @ 13:09 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Strict Press (Paused reps): 40 kg x 5 52.5 kg x 5 60 kg x 5 67.5 kg x 8 PB Push Press: 50 kg x 5 70 kg x 5 80 kg x 4 90 kg x 4 95 kg x 2 97.5 kg x 2 PB - Pleased with that Boring but big assistance: 40 kg x 10 (touch and go) 40 kg x 10 40 kg x 10 (each rep off the floor) Squats: 60 kg x 5 80 kg x 5 92.5 kg x 5 107.5 kg x 5 122.5 kg x 10 PB Boring but big assistance: 72.5 kg x 10 72.5 kg x 10 72.5 kg x 10 Pull ups: 10,8,5, 5, 4 Weighted hyper extensions: +20 kg x 2 x 10 Finished in 1 hour 25 min Then I weighed myself on the scales you have to pay 50 p for- 101.3 kg (Post workout (so had more water in me than normal) wearing shirt and shorts) | ||
| JackRevans | | ... | 20-11-2011 @ 14:03 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | good PBs! | ||
| IainT | | ... | 20-11-2011 @ 15:09 |
normal people, like me. Member 2325, 550 posts | Post Edited: 20.11.2011 @ 15:09 PM by IainT That's a fair bit of work for 1hr 25. Looks good, it's a good system. | ||
| Leggiez | | ... | 20-11-2011 @ 15:10 |
 Has a long back. Member 2322, 2464 posts SQ 260, BP 175, DL 312.5747.5 kgs @ 105kgs UnEq | Another 531 convert  I recently moved over to 531 as well m8 , but i opted for the BBB with the pyramid scheme. Loving it so far,the max out set is a refreshing change from knocking out endless sets of 5. I hope you get some good progress out of it . | ||
| Terminator | | ... | 20-11-2011 @ 15:24 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Leggiez said:Another 531 convert I recently moved over to 531 as well m8 , but i opted for the BBB with the pyramid scheme. Loving it so far,the max out set is a refreshing change from knocking out endless sets of 5. I hope you get some good progress out of it . Just looked at your last couple of weeks, seems like you are benefiting well from it and exceeding the target reps by quite some way. It feels weird using lighter weights and higher reps than normal, but I think my body needs a break from 5's every session lol. Thanks Jack and Iain. | ||
| Leggiez | | ... | 20-11-2011 @ 15:28 |
Has a long back. Member 2322, 2464 posts SQ 260, BP 175, DL 312.5747.5 kgs @ 105kgs UnEq | Terminator said: Just looked at your last couple of weeks, seems like you are benefiting well from it and exceeding the target reps by quite some way. It feels weird using lighter weights and higher reps than normal, but I think my body needs a break from 5's every session lol. Thanks Jack and Iain. Yeah that was my thought as well , the lower weight gives your body a good chance to heal after the months of grind at top end , which can only be beneficial.And its nice to have a new challenge , once i get to 5 its a mindgame knocking out more because my body seems to think that my work is done and my head has to say no you got more lifting to do yet | ||
| Tun | | ... | 20-11-2011 @ 19:43 |
 Member 2435, 1013 posts SQ 205, BP 145, DL 222.5572.5 kgs @ 100kgs UnEq | Really hope it works for you man. Pretty sure you will make it work anyway. Leggiez Seems to be enjoying a different way of throwing the weights around anyway. It will be intresting to see how you get on also. My sl programme will come to an end to, So you really are showing me an option for the future between you both. | ||
| Terminator | | Week 1 Bench & Deadlift | 22-11-2011 @ 13:14 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Bench: Had to use the s**tty wobbly bench in the weird rack thing, wasn't feeling that strong either today. 50 kg x 5 70 kg x 5 80 kg x 5 92.5 kg x 10 fail 11 technically a PB though Boring but big assistance: 55 kg x 10 55 kg x 10 CGBP 55 kg x 10 CGBP 55 kg x 10 55 kg x 10 Deadlift: 70 kg x 5 127.5 kg x 5 147.5 kg x 5 167.5 kg x 13 (slight hitch on last rep) PB Boring but big assistance: 100 kg x 8 (touch and go) 100 kg x 8 100 kg x 8 Chins: 15,12,8 ? too tired so lost track Done in 1 hour 30 | ||
| Terminator | | Week 1 Press & Front squats | 24-11-2011 @ 12:06 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Strict Press: 40 kg x 5 50 kg x 5 60 kg x 5 70 kg x 2 80 kg x 1 85 kg x 1 = PB 90 kg x fail at nose level 87.5 kg x fail at forehead Dissapointed with this, expected to have got 90 at least. Lessons learnt are to go up in 2.5 kg increments for OHP 1RM's. Push Press: 60 kg x 5 70 kg x 5 80 kg x 4 92.5 kg x 2 (3rd rep was going but bashed my chin on the way up) 95 kg x 2 100 kg x 1 PB 2 plate / bodyweight overhead, very pleased with this. Lots of leg drive and a smooth rep too, so probably a little more there Front squat: 60 kg x 5 80 kg x 5 90 kg x 5 PB 95 kg x 5 PB Fronties starting to feel heavy now. 1 arm dumbell strict press left side only to work on weakness 17.5 kg x 5 25 kg x 5 30 kg x 5 32.5 kg x 5 Pull ups: 10, 10, 8 Zercher lift: 62.5 kg x 1 112.5 kg x 1 122.5 kg x 1 PB hard | ||
| JackRevans | | ... | 24-11-2011 @ 12:07 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | nice PBs!! | ||
| Terminator | | ... | 24-11-2011 @ 18:43 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | JackRevans said:nice PBs!! Thanks | ||
| Terminator | | ... | 26-11-2011 @ 14:37 |
jerking is obviously great, Member 2521, 4719 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Post Edited: 26.11.2011 @ 15:24 PM by Terminator Events at Strength Tec today:Barbell C&P: 20 kg x 10 50 kg x 4 strict, 4 push Log C&P: Plan was to go fro 80 x 3, 85 x 3, 90 x 3. Pressing was absolutely awful today though, much worse than my first session on logs. Probably because I did a max strict and max push press 2 days ago though. 80 kg clean, failed press 75 kg and blue bands, clean failed press (closer though) 75 kg clean, strict press fail, push press fail Had a big think about the whole thing, breathing cleaning, pressing: 75 kg x 3 (clean every rep) not very stable though Log bench press: Used the smaller log for this (weighs 40-50 kg), narrow grips made it more CGBP 60-70 kg x 10 80-90 kg x 8 100-110 kg x 5 100-110 kg x 4 Farmers: 70 kg x 25 m drop 25 m 90 kg x 25 m drop 25 m 100 kg x 25 m (no drops), back 25 m, 3 or 4 drops Default PB Tore a callus on my left hand, so no more farmers today. Yoke: No idea what this weighed, other guys reckoned 130 - 150 kg. First time doing this event. Uphill (maybe 25 degree incline) for 10 m, multiple drops, back down slow and steady. Repeated this but faster. On level ground now: Yoke x 20 m, drop, back 20m. Did this 4 times, no drops now, foot speed increasing. The guys said my feet are arching in, people have mentioned this on my squatting before too. Going to get some new trainers and with arch insoles. Rich also said my core's pretty weak from my instability on log and yoke. Was recommended to do weighted situps, oblique work, planks Keg clean and press: ~55 kg x 6 clean and press's in total, easy. 90 kg keg x 2 "cleans" (cleans were suitable for loading to 5 foot or so, but not for pressing from) Circus DB clean and press: Not in my comp but thought I'd join in anyway, really difficult to clean these: 33 kg x 1 strict 53 kg x fail, much harder than a normal DB Axle C&P: There was a badass looking axle and it only weighed 60 kg so did a press on it. Much harder to clean than I expected. Pressing was poor today, but mainly because of my maxing out a couple of days ago. Cleaning the log (and the keg) is still proving to be a problem for me. Foot speed on farmers is improving, and yoke experience was good too. | ||
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