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1369philIcon5/3/1 reloaded10-04-2012 @ 19:05 
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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_20210523Icon...10-04-2012 @ 19:54 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
1369philIcon...12-04-2012 @ 08:21 
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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
JordanIcon...13-04-2012 @ 00:21 
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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.
1369philIcon...15-04-2012 @ 19:33 
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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)
1369philIcon...19-04-2012 @ 11:21 
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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)
1369philIcon...22-04-2012 @ 21:53 
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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
1369philIcon...25-04-2012 @ 15:45 
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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)
dan302Icon...25-04-2012 @ 18:52 
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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?
1369philIcon...25-04-2012 @ 22:34 
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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
dan302Icon...26-04-2012 @ 18:20 
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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
1369philIcon...30-04-2012 @ 12:14 
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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")
1369philIcon...04-05-2012 @ 00:28 
Avatar
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
1369philIcon...06-05-2012 @ 19:05 
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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)
1369philIcon...08-05-2012 @ 17:42 
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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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