5/3/1
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| wjmxm21 |  | 5/3/1 | 05-12-2011 @ 20:10 |
 improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 1 -Squat | 05-12-2011 @ 22:21 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 1 Bench | 07-12-2011 @ 16:47 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 1 Deadlift | 10-12-2011 @ 06:32 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 1 Overhead | 11-12-2011 @ 22:49 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 2 Squat | 16-12-2011 @ 08:43 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 2 Bench | 17-12-2011 @ 23:51 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 2 Deadlift | 19-12-2011 @ 16:17 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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  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 | ||
| slimsim | | ... | 19-12-2011 @ 16:55 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Hi wwjjfdtrwxhj (sorry, i can't remember how to spell your name without cutting and pasting ) That last set of deads does look brutal. Are you following a specific routine or do you just like high rep sets? | ||
| wjmxm21 | | ... | 20-12-2011 @ 16:34 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | slimsim said:Hi wwjjfdtrwxhj (sorry, i can't remember how to spell your name without cutting and pasting )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  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  | ||
| wjmxm21 | | Week 2 Overhead | 23-12-2011 @ 01:37 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 3 Squat | 26-12-2011 @ 23:34 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 3 Bench | 28-12-2011 @ 23:21 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 3 Deadlift | 30-12-2011 @ 22:45 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
| wjmxm21 | | Week 3 Overhead | 02-01-2012 @ 16:09 |
improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 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 | ||
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