REGISTER AN ACCOUNT
Who's Online - 1 member and 300 guests
You are here: HomeForumTraining Journals5/3/1

5/3/1

Users viewing topic: & 1 Guest

12345678910 ... ... 1819202122232425262728

wjmxm21Icon5/3/105-12-2011 @ 20:10 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
I thought it was about time i gave my training some structure and something to aim for. Opted for 5/3/1 and going to run it for around 6 months. I also plan on competing in a couple of Novice Strongman comps in 2012. Starting Maxes are a little short of my PB's, but will hopefully lead to better progress in the long term.

Starting maxes
165 Squat
145 Bench
220 15" Deadlift
95kg Overhead


Training Schedule

Day 1

Squat
Front Squats
Stiff Leg Deadlifts
Abs and Core

Day 2

Bench
Close Grip
Incline
Pin Press/Floor Press in place of closegrip/Incline every 4-8 weeks.

Day 3

15" Deadlift
Rows
Chins
Farmers

Day 4
Strict Press
Log Press/Push Press
Cleans
Upright Rows

Goals by June 12
190 Squat
160 Bench
230 Deadlift
250 15"Deadlift
105 Strict Press
110 Log
wjmxm21IconWeek 1 -Squat05-12-2011 @ 22:21 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
Bar for reps
60 for reps
80 for a few

95 x 5
110 x 5
125 x 8

Front Squat
60 x 10
60 x 10
60 x 10

Stiff Leg Deadlift
80 x 10
80 x 10
80 x 10

Leg Raises
x10
x10
x10

Then Plank to finish off
wjmxm21IconWeek 1 Bench07-12-2011 @ 16:47 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Bench
Bar
60 x 5

85 x 5
97.5 x 5
110 x 7- Should of done more, the strength was their as the 7 were easy.

Close grip pin press (2-3 inches off chest) - Opted for these rather than traditional close grip this week. First time doing them and didn't really like them.
80 x 5
100 x 5
110 x 4

Back to traditional close grip next bench session

Incline
70 x 10
70 x 10
70 x 10
wjmxm21IconWeek 1 Deadlift10-12-2011 @ 06:32 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
15" Deadlift
60 x 3
100 x 3

127.5 x 5
147.5 x 5
167.5 x 10

Ran out of time to do the rest
wjmxm21IconWeek 1 Overhead11-12-2011 @ 22:49 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 12.12.2011 @ 00:50 AM by wjmxm21
Strict Press

Bar x 3
40 x 5

55 x 5
65 x 5
72.5 x 7

Clean and Push Press
60kg 2 cleans 2 presses, then 3 more presses
Couple of failed cleans at 80kg

Push Press
Bar
60kg
80kg
90kg
95kg

Push presses are a lot better now i have better technique


Upright Rows
x 10
x 10
x 10
x 10
x 10

Barbell Rows - Missed them off them off Deadlift day due to time restrictions, so put them in here this week
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
wjmxm21IconWeek 2 Squat16-12-2011 @ 08:43 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Early morning session 1 hour after waking, Squatting was tough due to not being warmed up efficiently, lack of food etc.

Squat
Bar
60 x 3
80 x 3

102.5 x 3
117.5 x 3
132.5 x 5 PB PB for 5 rep squats. Strained back on first rep, but carried on.

Front Squat
80 x 5
80 x 5
80 x 5

Ditched the rest of the session due to the back strain
wjmxm21IconWeek 2 Bench17-12-2011 @ 23:51 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Pin Press (2-3 inches off chest)
110 x 6
122.5 x 5
150 x f Meh

Bench
60 x 3

90 x 3
105 x 3
117.5 x 4 Wanted 5, lost line on 4th rep so made rep 4 harder than it should of been, decided to rack it rather than attempt the 5th.

Incline
60 x 5
80 x 5
100 x 5
wjmxm21IconWeek 2 Deadlift19-12-2011 @ 16:17 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
15" Deadlift
60 x 3
100 x 2

137.5 x 3
157.5 x 3
177.5 x 10 That was brutal. Happy i got it though especially with a niggling hip/back injury that's giving me a little grief.

Farmers

60 a hand Turn was a bit wobbly, as when i turned the farmers were facing the wrong way(facing out rather than in front)
80 a hand. 1 Drop at the turn. Start was a bit stuttery as i got the farmer tangled inbetween one of my legs, then i ripped a shoe Roll-Eyes

That's all i'm going to do on wet grass.

Rows
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
slimsimIcon...19-12-2011 @ 16:55 
My asshole is not watertight.
Member 2926, 6051 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
Hi wwjjfdtrwxhj (sorry, i can't remember how to spell your name without cutting and pastingRoll-Eyes )

That last set of deads does look brutal. Are you following a specific routine or do you just like high rep sets?
wjmxm21Icon...20-12-2011 @ 16:34 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
slimsim said:Hi wwjjfdtrwxhj (sorry, i can't remember how to spell your name without cutting and pastingRoll-Eyes )

That last set of deads does look brutal. Are you following a specific routine or do you just like high rep sets?


Following Wendler's 5/3/1, the last set being the one where you go all out for as many reps at a weight as possible, it's usually 5+, 3+ or 1+ for the last set depending on which week you are doing. This week i was supposed to do at least 3 at that weight so i went for 10 Grin I hate high rep sets but if it improves my Deadlift then i'll give it a go. I'm more of a pull for one rep kinda person Tongue
wjmxm21IconWeek 2 Overhead23-12-2011 @ 01:37 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict Press
Bar x 5
40 x 3

60 x 3
67.5 x 3
77.5 x 6 Seem to struggle after 6/7 reps at any weight. I'm definately not a high repper on the overhead.

Push Press
100 x 1

Seated Shoulder Press
60 x 5
60 x 5
60 x 5

Dumbell Incline
45s x 4
45s x 3

Easy apart from the annoying tap that is closeby that can occasionally get in the way when pressing dumbells

Upright Rows
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

Curls
30 x 10
30 x 10
30 x 10
wjmxm21IconWeek 3 Squat26-12-2011 @ 23:34 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
Bar x 3
60 x 3
90 x 3

110 x 5
125 x 3
140 x 3

Front Squat
100 x 3
100 x 3
100 x 3

Stones
First Time doing these
80kg to 48inch platform- 2reps easy

Stiff leg Deadlift
100 x 5
100 x 5
100 x 5

Leg Raises
x 10 (with 2.5kg plate)
x 10 (with 2.5kg plate)
x 10
wjmxm21IconWeek 3 Bench28-12-2011 @ 23:21 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Bench
Bar x 3
60 x 3
80 x 3

97.5 x 5
110 x 3
122.5 x 3 Easy

Bicep seems to be annoying me when i press

Close Grip
60 x 3
90 x 3
110 x 5
120 x 2

Pin Press (2-3 inches off chest)
100 x 5
125 x 2
125 x 2

Seem to aggravate my bicep after 2 reps so left it at that

Incline
75 x 10
75 x 10
75 x 10
wjmxm21IconWeek 3 Deadlift30-12-2011 @ 22:45 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
15" Deadlift
60 x 3
100 x 3

147.5 x 5
167.5 x 3

225 x 1 PB



187.5 x 5 PB



Barbell Rows
60 x 5
80 x 5
100 x 5
100 x 5
100 x 5

Curls
60 x 5
60 x 5
Bar x 10
wjmxm21IconWeek 3 Overhead02-01-2012 @ 16:09 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict Press
Bar x 3
40 x 3

65 x 5
72.5 x 3
82.5 x 4 Failed the 5th, nearly had it. 5 Would have been an equal PB.



Push Press
102.5 x 1 PB Used sleeves on this set to try them out, don't usually use them for pressing.



Tricep strength is slowly coming back after Injury + Tendonitus. Once my tricep strength has returned should be able to push press a lot more, considering my strict PB is 100 x 2.

Continental Cleans
Needed to practice this clean seen as my full clean is s**t.

Bar x few
60
80

Relatively easy, up the weights and reps next time

1 Arm Dumbell Shoulder Press
45 x f f Found it hard to balance, clean was easy though. These definately need some work.

Upright Rows
60 x 3
60 x 3
60 x 3
40 x 10
40 x 10

12345678910 ... ... 1819202122232425262728

You are here: HomeForumTraining Journals5/3/1
© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions