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JeffersIconTraining for something.....28-01-2011 @ 21:55 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq
Post Edited: 29.01.2011 @ 12:57 PM by Jeffers
Thought its about time i start a training journal to keep myself accountable and to get feedback from the other guys on the forum.

Ive been using Jim Wendlers 5/3/1 for about 6 months so far and have been making some good progress although IMO i am still relatively week for my size/bodyweight.

So far i havnt been training for anything imparticular other than to get 'big' but have decided to focus on strength and strongman and so this year i am planning to get all my lifts as high as possible with the aim of entering a novice competition towards the end of the year hopefully.

Over christmas i took some time off and decided it would be a good idea to recalculate some maxes and also try some actual maxes as i have never done that. The results are below along with some goals i have set for this year.

Military Press -
Actual Max - 70kg
New Training Max - 60kg
2011 Goal - 100kg

Deadlift (no straps) -
Actual Max 190kg
New Training Max - 170kg
2011 Goal - 220kg

Bench Press -
Actual Max - 120kg
New Training Max - 100kg
2011 Goal - 140kg

Squat -
Actual Max - 180kg
New Training Max - 160kg
2011 Goal - 200kg

So as you can see my maxes are nothing spectacular at the moment but now i am more focused on improving my strength i hope these will slowly increase.

My current training split is -

Monday - Military 5/3/1, Shoulder accessories,
Tuesday - Deadlift 5/3/1, Back accessories,
Wednesday - Cardio/Abs/Traps
Thursday - Bench 5/3/1, Chest accessories, Triceps
Friday - Squat 5/3/1, Leg accessories.

I have done 4 weeks worth of training this year already so will post that as soon as i have time and will continue to post the rest as they are completed.

So any feedback you guys can offer would be greatly appreciated.

Oh and sorry for the long post.
JeffersIcon...29-01-2011 @ 11:47 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Cant be arsed to post the whole 4 weeks that i have already done so i am posting the 5/3/1 week and then last week was deload.

Date: Monday 17th January

Bodyweight: 113kg

Warmup
DB Warmup Complex:
5 x 10
5 x 10
5 x 10

Military Press:
25 x 10
30 x 10
40 x 10

Work Sets:
Military Press:
45 x 5
55 x 3
60 x 6
60 x 5

Seated Shoulder Press:
40 x 12
50 x 12
55 x 10
60 x 8

Seated DB Press:
25 x 12
25 x 8
25 x 8

Reverse Fly:
7.5 x 15
7.5 x 20
BoarIcon...29-01-2011 @ 11:52 
Avatar
Nothing left in the tank.
Member 5, 25597 posts
Administrator
I personaly can train resistance stuff for more than 3 sessions a week , but i guess if you have time and the energy !!

always good to see the nice basic barbell moves , just keep it up and your lifts will rocket this year ...good form and patience !!
JeffersIcon...29-01-2011 @ 11:52 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Tuesday 18th January 7am

Warmup:
Pullups:
Failure x 4

Deadlifts:
70 x 8
85 x 8
105 x 5

Work Sets:
Deadlifts:
130 x 5
145 x 3
165 x 3

BB Row:
60 x 12
80 x 12
80 x 12
90 x 11

Lat Pulldown:
20 x 12
22 x 12
24 x 8
(Weight is pin position of stack used. Unsure of actual weight)

Seated Row:
103 x 12
111 x 12
119 x 12
127 x 11
JeffersIcon...29-01-2011 @ 11:57 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Thursday 20th January 7am

Warmup:
Push Ups:
15, 15, 15

Bench Press:
40 x 10
50 x 10
60 x 8

Work Sets:
Bench Press:
75 x 5
85 x 3
95 x 5

Reverse Grip Bench:
50 x 12
55 x 12
60 x 12

Incline Bench:
60 x 12
65 x 10
65 x 10
70 x 6

Inc DB Press:
30 x 10
30 x 10
32.5 x 8
32.5 x 6

Smith Machine JM Press:
30 x 12
35 x 12
35 x 12
40 x 10
(Weight is added weight, unsure of bar weight in smith machine)

Rope Pulldown:
8 x 12
9 x 12
8/7/5 x F Drop Set
(Weight is the pin position on the rack, unsure of actual weight)

Assisted Dips:
12,14,12
JeffersIcon...29-01-2011 @ 12:35 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Friday 21st January 7am

Warmup:
Stretching
Walking Lunges:
12,12

Squats:
65 x 10
80 x 10
100 x 8

Work Sets:
Squats:
120 x 5
140 x 3
155 x 2

Leg Press:
120 x 10
140 x 10
160 x 13

Leg Extension:
10 x 12
12 x 12
14 x 12
14/12/10/8 x Failure

GHR:
BW x 12, 10, 10

DB Stiff Leg Deadlifts:
25 x 10
30 x 10

Standing Calf Raise:
Stack x 15 x 5

Seated Calf Raise:
40 x 15
50 x 15
60 x 15
70 x 10
JeffersIcon...29-01-2011 @ 12:46 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Last week was deload week and i was feeling very tired and worn down so i just went there, got the required main lift sets done, scrapped the accessories and then headed back home to eat for the rest of the day.

Monday 24th - Military

25 x 5
25 x 5
25 x 5
30 x 5
40 x 5

Tuesday 25th - Deadlift

70 x 5
70 x 5
70 x 5
85 x 5
105 x 5

Thursday 27th - Bench

40 x 5
40 x 5
40 x 5
50 x 5
60 x 5

Friday 28th - Squat

65 x 5
65 x 5
65 x 5
80 x 5
100 x 5

I start the next cycle then on monday. Looking forward to get back into the gym after having an easy week.
mikeypIcon...29-01-2011 @ 13:31 
Avatar
bollocks to global warming
Member 475, 1735 posts
SQ 200, BP 125, DL 235
560.0 kgs @ 115kgs UnEq		Good luck with the 5 3 1 mate. It's a really good, simple, sound routine to follow long term.

I'd love to have the time and energy to follow the 4 day version but there's no way I'd recover and still be able to function in the job I do so I do a 2 day per week version (the old gits version)Grin
JeffersIcon...30-01-2011 @ 16:16 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Thanks. I've found it really simple so far.
I've set up an excel spreadsheet that works it all out as he says in the book so its simple.
Only problem i have is that the smallest plates my gym has is 2.5kg so i have to make a 5kg jump sometimes which, i know isn't that much, can result in some missed lifts, especially in my weakest lifts where 5kg is a big leap.
JeffersIcon...31-01-2011 @ 09:16 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Monday January 31st, 7am

Warmup
DB Warmup Complex:
5 x 12 x 3
(Lateral Raise, Front Raise, Shoulder Rotations, DB Press)

Military Press:
Bar x 12
30 x 10
35 x 10
40 x 8

Work Sets:
Military Press:
45 x 5
50 x 5
60 x 6
60 x 4

Seated Shoulder Press:
45 x 12
50 x 10
50 x 10
55 x 7

Seated DB Lateral Raise (Palms facing back)
7.5 x 15
7.5 x 15
10 x 15
10 x 15
(Come to dead stop at bottom to cancel momentum)

Reverse Fly:
5 x 20
5 x 20
5 x 25

Cable Pull Aparts:
2 x 15
2 x 15

Final Thoughts:
Was looking forward to getting back into the gym all weekend after deloading last week and woke up ready to go only for my dam shoulder to be hurting after sleeping on it.

I have problems with both of my shoulders, have been to physio who told me to rest and ice, which i have done and nothing happened, and have been to the doctor to get referred to a specialist for some scans but i am still waiting on the referral to get back to me.

So anyway i popped my usual mix of ibuprofen and paracetamol and headed to the gym. Was a good session, nice to be back with some 'fairly' heavy weights.

Looking forward to deadlifts tomorrow, just hope my shoulder gets better.
JeffersIcon...02-02-2011 @ 15:34 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Tuesday February 1st @ 7am

Warmup:
Pullups:
BW x Failure x 4

Deadlifts:
70 x 8
90 x 8
90 x 6

Work Sets:
Deadlifts:
115 x 5
135 x 5
150 x 6

BB Row:
60 x 15
80 x 12
80 x 12
80 x 13

Lat Pulldown:
20 x 12 x 4

Ultra Wide Grip Barbell Pullups:
BW x 10 x 3
(Feet supported on high bench)

Final Thoughts:
Really fun session. Glad to be back into the heavy stuff, lower back felt a little sore at the time but today feels fine, followed the session yesterday with some pvc pipe rolling which probably helped prevent so much stiffness today.
One thing i did notice and needs addressing is that during the deadlifts, especially the last set, it is my grip that is giving up before my back strength so i am going to insert some grip stuff at the end of back days from now on, probably start with some heavy holds in the smith machine or something.
JeffersIcon...03-02-2011 @ 09:48 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		Date: Thursday January 3rd @ 7am

Warmup:
Push Ups:
BW x 15 x 3

Bench Press:
40 x 10
50 x 10
50 x 10

Work Sets:
Bench Press:
65 x 5
75 x 5
85 x 12
85 x 8
(WEAK!)

Reverse Grip Bench:
60 x 8
60 x 8
55 x 10
55 x 10

Incline Bench:
60 x 10
60 x 10
60 x 8
60 x 6
(WEAKER!)

Smith Machine JM Press:
30 x 12
30 x 12
30 x 10
30 x 10

Assisted Dips:
Failure x 1

Final Thoughts:
This session took ages, rest times between sets were way too long.
I tried to increase the pressing volume a bit, adding in more incline bench sets and also an extra flat bench set after the final 5 set. Thought it went ok, also tried to concentrate on pushing with my chest as i think my triceps may take over much of the work after i get it off my chest.
Leg day tomorrow, best/favourite day of the week.
dan302Icon...03-02-2011 @ 10:27 
Avatar
i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq		i love the 531 program and ive made some solid gains on it, might be worth buying a pair of 1.25k plates and even some smaller one from strengthshop and taking them in your kit bag, solid routine mate, i look forward to following it
drewIcon...03-02-2011 @ 11:16 
Avatar
I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		As said before 5/3/1 is a solid routine. What's the thinking behind some times doing extra reps after your top set, like you did on bench then.

I'm fairly sure wendler recommends upper back work twice a week. In fact I think I read somewhere he likes to do chins 3x a week. Your doing slot more internal rotation (pressing) than external (pulling) which won't be helping your already sore shoulders.

If I were you I'd drop some volume on the pressing accessory and put the extra work into the fewer sets you do and do some extra back work
JeffersIcon...03-02-2011 @ 11:36 
Member 1871, 71 posts
SQ 180, BP 122.5, DL 220
522.5 kgs @ 107kgs UnEq		I added the extra set in today as i normally leave the gym on bench days thinking i should have done more benching. Also, my bench/OHP are my weakest events so adding the volume is targeted at trying to boost these lifts while my squat and dl seem to be doing ok on less volume.

Perhaps an idea i could use on bench day is to switch to the Boring but Big accessories, add some chins and scrap the other accessories. May help to add the volume i think i need.

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