Vinny's 5/3/1
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| VinnyJones |  | Vinny's 5/3/1 | 07-08-2012 @ 10:09 |
 Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Ok my log is a little of two programmes; squat, press and bench is based on 5/3/1 principles. My deadlift is based on Andy Bolton's programme which involves some rack pulls and mixing up volume/intensity before working up to a new PR. The reason I have done this is because I suffered a back injury and as a result my deadlift needs some work to bring it back into line. Once I am back where I want to be, I'll incorporate deadlifts into my 5/3/1 programming. Current PRs Squat 180kg 1RM Deadlift 210kg 1RM Press 80kg 5RM Bench 95kg 1RM Goals to reach by end of 2013: Squat 200kg 5RM Deadlift 260kg 1RM Press 100kg 5RM Bench 125kg 1RM I went on holiday in July but my training has been 5/3/1 since Dec 2012. I previously started on Stronglifts 5x5 and have been training since Feb 2011. When I started training I was 142kg and am now between 118-121kg (I hover a lot right now). I was weak as you like too. That's changed. The routine below is what I have followed since I got back. All of these sessions were done in a fasted state. Diet wise I am a complete screw up. Looking at various things right now such as Intermittent Fasting as I am still a little belly heavy. But I reckon that if I just eat whole foods with lots of protein that will all fix itself so long as my sessions keep progressing. Main goal I want to compete in strongman competitions. | ||
| VinnyJones | | ... | 07-08-2012 @ 10:09 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 07.08.2012 @ 10:10 AM by VinnyJones Cycle 1, Week 1, Session 1 Squat: 20kg x 10, 60kg x 5, 90kg x 5, 110kg x 5, 125kg x 10, 125kg x 5, 125kg x 5 Seated Good Mornings: 30kg 5 x 8 Leg Press: 80kg x 20, 120kg 3 x 12 (wide feet), 120kg 3 x 12 (narrow feet) Hamstring Curls: 10kg x 12, 20kg 3 x 12 Leg Curls: 10kg 3 x 12 Good session; previous best on 125kg squat was 8 reps but nowhere near my best strength wise. Once everything is firing properly I'll be putting in some good lifts again. Tried to focus a little more on the assistance to bring up some weak areas. Starting light on them to make sure that I don't overcook it but it'll pay off in the end. Cycle 1, Week 1, Session 2 Military Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 8 Face Pulls: 40kg x 12, 50kg x 12, 60kg x 12 Front Squat: 60kg x 5, 70kg x 5, 80kg x 5, 100kg x 3, 80kg x 5 Close Grip Bench: 50kg 5 x 8 Seated Tri Ext: 21.5kg 3 x 12 DB Press: 21.5kg x 7, 21.5kg x 6, 18.5kg x 7 Crap session today all things considered. Won't be happy till I'm front squatting 150kg which will happen in the next 2/3 months. Pressing is ok, no pain in lower back which is good. Developed a strange pain in my hip though. Not happy. Was supposed to do a push press set too but I forgot. Feels almost like a wasted session. Cycle 1, Week 1, Session 3 Squat lockouts: 20kg x 10, 60kg x 8, 80kg x 5, 100kg x 5, 120kg x 3, 140kg x 3, 180kg x 3, 200kg x 3, 220kg x 3 Front Squats: 60kg 3 x 10 Bench Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 5, 67.5kg x 12, 67.5kg x 5, 67.5kg x 5 DB Press: 16kg x 12, 23.5kg x 8, 7, 7 Face Pulls: 30kg x 15, 35kg x 15, 40kg x 15 ANDY BOLTON DEADLIFT FRIDAY - WEEK 1 Rack Pulls: 60kg x 10, 90kg x 5, 100kg x 5, 140kg x 5, 170kg 5 x 4 Speed Deadlifts: 100kg x 5, 130kg 3 x 3 Seated Rows: 60kg x 15, 70kg x 15, 80kg x 15 Push Press: 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 3, 80kg x 1, 90kg x 1, 100kg - F Jerks (for practice): 60kg 2 x 5 To bring my deadlift up a little quicker I am doing Andy Bolton's Deadlift routine. It's a weekly spot which for the first 7 weeks you do rack pulls and speed deadlifts. You take a week off to do some prehab stuff. Then the final 8 weeks build up to a PR. IRL this would probably be a meet type scenario. I am going to do 3 cycles of 16 weeks each which will take me to November next year barring injury. The goal is 280kg with no straps by the end of the third cycle. Hoping to be doing 200kg 5x5 on my squat too by that point. Anyway, good session today. Was focused and fit. Feeling quite strong right now and putting in some sensible work. Numbers aren't that heavy but they will be in 4 weeks time. All of this is leading up to something better and to help avoid injury. Cycle 1, Week 2, Session 1 Squat: 20kg 2 x 10 (warmup), 60kg x 5, 80kg x 5, 100kg x 5, 125kg x 3, 135kg x 8, 135kg 2 x 3 Box Squat: 60kg 3 x 2, 90kg 2 x 2, 100kg 1 x 2 Leg Press: 140kg 3 x 12 (wide) & 3 x 12 narrow Standing ab cable crunches: 60kg 3 x 15, 70kg x 15 Face Pulls: 50kg 3 x 12 Previous best was 130kg x 6 on my squats. So to get 8 reps and then bang out another 6 was pretty good. Everything is going in the right direction. Tried out a couple of box squats. Tending to think that they need their own "session" or "week" in my plan. Tempted to do the 3 week cycle of 5/3/1 and then instead of a deload week just do the box squats and everything else with volume to prepare for the next cycle of lifts. Clint Darden trains his clients in that way and they are all not suffering from not deloading entirely so it seems to have some efficacy. Good session. A little left in the tank too. | ||
| Containsnuts | | ... | 07-08-2012 @ 11:42 |
 The secret to will's success Member 2924, 342 posts SQ 170, BP 140, DL 235545.0 kgs @ 99kgs UnEq | Loads of volume there Sir good show! Careful you don't burn out nag get ill. | ||
| VinnyJones | | ... | 07-08-2012 @ 19:15 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Containsnuts said:Loads of volume there Sir good show! Careful you don't burn out nag get ill. I've done worse lol... feeling the volume a little today. I know when to hold back a little. Hopefully I've hit a sweet spot. | ||
| VinnyJones | | ... | 07-08-2012 @ 19:15 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Cycle 1, Week 2, Session 2 Press: 20kg 2 x 10, 40kg x 5, 45kg x 5, 50kg x 3 60kg x 3, 65kg x 4 + 4 with a little leg drive, 65kg x 3 (leg driven) Front Squat: 60kg x 5, 80kg x 5, 100kg x 5, 110kg x 5, 120kg x 1 Parallel Bar Chin Ups: 3 x 5 (pin 12) Close Grip Bench: 40kg x 10, 55kg 5 x 10 Sit ups: 3 x 10 Shoulder dislocations: 3 x 15 Not a bad session tonight. Felt really tired and drained for some reason. Yesterday probably took it out of me more than I thought. Going to stick with squatting 3 x per week though and hopefully adapt. Beat last weeks front squat max 1RM and reps at my top work weight so happy with that too. Not my best ever but small steps are needed right now. In 3 months I'll b warming up with some of these weights. Had to leg drive my last 4 reps of my press. Felt strong for the first 3 but then it started to go to pot for some reason. Also added in the BBB press from the 3 month 5/3/1 challenge to try and build some size. This has meant dropping a couple of things but I can cope with that. Cuts down my time in the gym a little more and I can be really focused on things which test me in my present state of conditioning. Was going to do some cardio but it's a day off tomorrow from the gym... I'll do something then. | ||
| VinnyJones | | ... | 09-08-2012 @ 18:09 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 09.08.2012 @ 18:09 PM by VinnyJones Cycle 1, Week 2, Session 3 (3x3+)Bench Press: 20kg 2 x 10, 50kg x 5, 60kg x 3, 65kg x 3, 72.5kg x 10 DB Incline Press: 11kg x 12, 18.5kg 5 x 10 Pendlay Rows: 50kg 5 x 5 supersetted with Dips: 3 x 10 on Pin 12 Seated Tri Ext: 21kg 5 x 12 Squat Lockouts: 100kg x 3, 140kg x 3, 180kg x 3, 220kg x 3, 235kg x 8 Happy with today's session. First time in a while that I haven't been in pain with my back. Stretched out my hamstrings and it seemed to make my spinal erectors slacken right up. Pleased with how my bench press is coming along. Used to struggle pushing 60kg for one rep with my gammy shoulder. The dislocations have really helped and it feels like I am getting really strong on it (comparatively speaking). Lockouts were piss easy... probably too easy... but it was nice to feel that weight on my back. Might set the pins down a little further for the next session to try and make it more of an effort to push it up. | ||
| VinnyJones | | ... | 10-08-2012 @ 11:53 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 10.08.2012 @ 11:56 AM by VinnyJones ANDY BOLTON DEADLIFT FRIDAY - WEEK 2 (9am session - fasted) Rack Pulls: 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 5, 140kg x 3, 180kg x 5, 200kg x 3 , 220kg x 1, 260kg - F Speed Deadlifts: 100kg x 5, 140kg 2 x 3 Push Press: 40kg x 10 (strict press), 50kg x 5, 60kg x 5, 70kg x 3, 75kg x 5 Incline Sit Ups: 3 x 10 Hypers: 3 x 10 Session last night finished around 6pm so recovery wise it wasn't perfect by any stretch. Just bundled myself out of the door and got stuck in. Managed to wake up enough on the 1/2 hr drive over to the gym so no excuses really. That said it was a good session overall. Not sure if the speed deadlifts are going that well because they were far from fast. I think the plates I am using are not as "big" as the plates normally used in competitions etc. Felt like I had to get very low to pick the bar up. Meant that any speed I had was sapped in actually lifting to a normal set up. Pressing was ok but a little fried in the back. Could well switch to doing these push presses on my normal pressing day and move the BBB pressing to deadlift days (a traditional push/pull workout). Tried to shift 260kg on my rack pull but it just wasn't there in the end. Completely gassed. Now I have two days of complete rest and plan to stuff myself full of protein at a BBQ tomorrow. | ||
| VinnyJones | | ... | 13-08-2012 @ 18:54 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 13.08.2012 @ 18:55 PM by VinnyJones Cycle 1, Week 3, Session 1 (5,3,1+)Squat lockouts: 60kg x 5, 100kg x 5, 140kg x 5, 180kg x 3, 200kg x 3, 220kg x 3 Back Squats: 60kg x 5, 100kg x 5, 120kg x 5, 132.5kg x 3, 142.5kg x 7 Leg Press: 100kg x 10, 120kg x 10, 160kg 3 x 10 Incline Sit ups: 3 x 10 Hypers: 3 x 10 Worked out well this session in the end. Felt really s**tty before going into the gym. Really down in the dumps type s**tty. Just got on with it and shifted my arse into gear. Was expecting to get 4 or 5 reps on my top set of squats. To get 7 is a positive step forward back injury wise. Dropped the pin another notch on the lockouts hence not pushing the same weight as last time... will so come back up. Also raised the incline of the sit ups; again another step forward in the right direction. Learning a little more about my weaknesses right now. Good Mornings need a re-introduction into my programming. Could well do them in between my lockouts or even leave lockouts to week 4 alongside box squats. Will have a think about that over the next week. | ||
| VinnyJones | | ... | 14-08-2012 @ 16:45 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Cycle 1, Week 3, Session 2 (5/3/1+) Press: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 3, 67.5kg x 3 Push Press: 67.5kg 5 x 5 Speed Bench Press (BBB): 50kg 5 x 10 Parallel Bar Chins: 5 x 5 Pin 11 supersetted with... Face Pulls: 30kg x 10, 35kg x 10, 40kg x 10, 45kg x 10, 50kg x 10 Shoulder Dislocations: 3 x 10 Struggled to press the weight from the start position today. Going to do some reading to see what exercises I can do to improve this but I won't be surprised if it says I should just to more BBB pressing to build some explosive power from the first position. Nothing spectacular going on here just yet I admit but my back injury is feeling pretty good all things considered. Feeling like I am approaching that stage of my training where I can really push on now and hopefully the next 3 months are going to be the best I have put in. | ||
| wjmxm21 | | ... | 14-08-2012 @ 16:54 |
 improvment is a MUST !! Member 1407, 1629 posts SQ 215, BP 187.5, DL 270672.5 kgs @ 105kgs UnEq | Nice work on the Squats | ||
| VinnyJones | | ... | 14-08-2012 @ 20:18 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | wjmxm21 said:Nice work on the Squats Thanks. Taking me a while to build back up again but I'm getting there. | ||
| Containsnuts | | ... | 17-08-2012 @ 06:17 |
The secret to will's success Member 2924, 342 posts SQ 170, BP 140, DL 235545.0 kgs @ 99kgs UnEq | Great progress Sir things seem to be coming along nicely for you! | ||
| VinnyJones | | ... | 17-08-2012 @ 14:25 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Containsnuts said:Great progress Sir things seem to be coming along nicely for you! It's been a while since I felt this positive about training tbh. I was flying just before my injury. It's been a humbling experience to have to scale things back but it'll make the successes taste that much better. Good to see you are progressing nicely too! | ||
| VinnyJones | | ... | 17-08-2012 @ 19:23 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Cycle 1 Week 3 Session 3 Bench AND Session 4 Deadlift Routine *bold denotes the routine's work sets Bench: 20kg x 10, 40kg x 5, 60kg x 5, 70kg x 3, 77.5kg x 5, 4, 3 Pendlay Rows: 70kg 5 x 5 Deadlift: 70kg x 5, 100kg x 5, 140kg 4 x 4, 160kg 2 x 2, 140kg x 8 Front Squat: 60kg x 8, 100kg x 5, 115kg x 3 Trap Bar Deadlift: 105kg x 5, 145kg x 5, 185kg x 3, 205kg x 2 Incline Sit Ups: 3 x 12 Decided to go with more volume on my deadlifts and found a programme which accommodates this to a large extent. It was the one I was going to go with before doing the Bolton routine but I wanted to tread carefully with my back. No point rushing it was my thought process. However it's healing up better than I thought and I am getting back to the levels I was at so there was no reason to tread as carefully. So I have adopted the Magnusson-Ortamayer deadlift routine and will do this on Fridays from now on mainly because I was very happy with how it all felt. Plus there's more opportunity to work on form etc. Bench went well. I wanted 3 x 3 so to get 5,4,3 was pretty neat and the rest period was less than a minute between each set. Did some rows which felt good (highest I have been up to on them for a LONG time) but I'll be happier doing these on a Thursday after bench. Front squats finished off what I was supposed to do in yesterday's missed session. Deadlifts went well as already stated. The trap bar has been fixed so it was a good a time as any to see how it felt. Definitely "easier" to pull but I noticed how much stress was taken off the lower back so these will be a good addition on days when I feel a little weary in the spine. Feel beasted but that was the aim of the game tonight. Now time for a pesto/pasta/chicken arrangement. Thanks for looking in. | ||
| VinnyJones | | ... | 18-08-2012 @ 12:14 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 18.08.2012 @ 12:23 PM by VinnyJones Saturday ExtraAxle is approx 55kg Press - 5 x 10 (first rep cleaned) Squat - 2 x 20 Nothing fancy. Still feel a little tired after yesterdays deadlifts. But there's nothing to do, got no money and the kids wanted to see me lifting the axle for the first time. So I went out and did a little. Felt good. Less than a minute rest between every set inc. squats. Good to have this piece of kit at home. Nice to know I can throw in an extra workout or get busy if I can't make the gym one night. | ||