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5/3/1 reloaded

1369phil		5/3/1 reloaded	10-04-2012 @ 19:05
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	I'm going to jump right in - trying 5/3/1 again - a few tweaks here an there and the additional of what I have always avoided - conditioning . It's my 40th year and I need to get in better shape and stay there for no other reason than life . Yesterday I proved how out of condition I am by running some hills - I thought 10 trips would be a conservative start - I managed two and a half ! So I start today's log with a little bench press 47 x 5 57 x 5 70 x 3 82 x 3 92 x 3 105 x 9 Seated front press 40 x 10 (5 sets with a set of 3 chin ups supersetted) Rear shoulder raise 3 sets of 10 I will probably add some curls in time if I feel the need - Arms felt thoroughly worked with the presses and chins

deleted2_20210523		...	10-04-2012 @ 19:54
Member 2606, 11453 posts SQ 170, BP 117.5, DL 215 502.5 kgs @ 91.6kgs UnEq	deleted

1369phil		...	12-04-2012 @ 08:21
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Managed some hill sprints yesterday - did the 3 I missed last time - the dog is annoyingly trotting as I run flat out near death. I'll walk the dog a bit over the next few days and stretch. Deadlifts up next

Jordan		...	13-04-2012 @ 00:21
strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5 547.5 kgs @ 80kgs UnEq	Good luck with the 531. Ive ran close to twenty cycles now and the progression has been fantastic.

1369phil		...	15-04-2012 @ 19:33
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Post Edited: 15.04.2012 @ 21:24 PM by 1369phil Deadlifts 75 x 5 92 x 5 110 x 3 130 x 3 147 x 3 165 x 7 SSB Squats 85 x 10 (5 sets) SSB good morning 35 x 10 (5 sets) Ab roller X 10 (2 sets)

1369phil		...	19-04-2012 @ 11:21
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Seated Press 30 x 5 35 x 5 42 x 3 50 x 3 57 x 3 65 x 8 Dips 5 sets of 10 Chins One set of three reps between each set of press and dips (30 reps total) Curls 30 x 10 (5 sets)

1369phil		...	22-04-2012 @ 21:53
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Post Edited: 22.04.2012 @ 21:53 PM by 1369phil Not feeling it today - 2nd day of getting up at 4.35am plus an upset stomach Squats Warm ups to 137 x 3 (slow and weak) Rack Chins Between squat sets x 10 (60 reps total) Bench Press Warm ups to 105 x 9 Kettlebell swing Between sets of bench 20 x 10 (50 reps total) Ab Wheel 2 sets x 10 Face Pulls 2 sets x 25

1369phil		...	25-04-2012 @ 15:45
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Deadlifts 75 x 5 92 x 5 110 x 3 120 x 5 137 x 5 157 x 10 Chins x 5 between sets - 5 sets Seated Press 30 x 5 35 x 5 42 x 3 47 x 5 55 x 5 60 x 10 Incline Dumbell Row 20 x 10 (5 sets between sets of press) Ab Wheel 2 sets x 11 Face Pulls 2 sets x 25 (band)

dan302		...	25-04-2012 @ 18:52
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	im considering some short hill sprints too, i way out of shape! what sort of incline and distance are you doing?

1369phil		...	25-04-2012 @ 22:34
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Break yourself in gently - I thought I was and I can hardly walk on the soles of my feet (where else would I walk ?!) - some nasty tendon strain thing - horrible stuff . The hill I run is about 40-50 metres and on an incline that I can best describe as a first or second gear in your car ... It's not a four wheel drive wall of a thing I want to get back to doing it - I'm so limited otherwise I think the general consensus is just to run up a hill - everything else is scalable

dan302		...	26-04-2012 @ 18:20
i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5 665.0 kgs @ 120kgs UnEq	Post Edited: 26.04.2012 @ 18:20 PM by dan302 i live in lincolnshire (flat!!) ive found a hill thats about the right distance and is convenient its not massively steep but will do the trick i think

1369phil		...	30-04-2012 @ 12:14
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Post Edited: 30.04.2012 @ 12:15 PM by 1369phil Squats 60 x 5 77 x 5 92 x 3 100 x 5 115 x 5 130 x 11 Rack chins x 10 between sets (6 sets) Bench 47 x 5 57 x 5 70 x 3 75 x 5 87 x 5 100 x 11 Incline dumbell row 20 x 10 between sets (5 sets) Ab Wheel 2 sets x 12 Face Pull Banded 2 sets x 25 Kettlebell swings 20 x 15 (4 sets 30 secs rest between sets - this comprises my "conditioning")

1369phil		...	04-05-2012 @ 00:28
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Deadlifts 75 x 5 92 x 5 110 x 3 137 x 5 155 x 3 175 x 8 Chins x 6 between sets (5 sets total) Seated Press 30 x 5 35 x 5 42 x 3 55 x 5 60 x 3 67 x 5 Incline dumbell row 20 x 11 between sets (5 sets) Ab wheel 2 sets x 12 Face pulls x 25 and pushdowns x 20 with band - 2 sets

1369phil		...	06-05-2012 @ 19:05
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Post Edited: 08.05.2012 @ 16:20 PM by 1369phil Not sure my light warm up sets make compelling reading - so Squats - up to 145 x 4 ... Not pleased with this Bench - up to 110 x 9 ... Happy with this Rack chins and 20kg incline rows were done between sets Very tired (nights)

1369phil		...	08-05-2012 @ 17:42
doesnt work hard enough in the gym Member 1492, 2138 posts SQ 170, BP 145, DL 195 510.0 kgs @ 112kgs UnEq	Some 5/3/1 related stuff A twist on the standard : http://www.reddit.com/r/weightroom/comments/sq5g7/overwarm_sin... Interesting read - a comprehensive progress blog http://531year.blogspot.de/ Spreadsheets http://www.allthingsgym.com/2012/01/531-excel-spreadsheet-by-p... http://www.allthingsgym.com/2012/01/531-routine-calculator-exc... http://www.allthingsgym.com/2012/01/531-2nd-edition-spreadshee... Some routine variations http://www.t-nation.com/strength-training-topics/1453 http://www.t-nation.com/free_online_article/most_recent/531_re... (the powerlifting training is what I'm doing essentially) Buy the eBooks from here http://www.jimwendler.com/

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