Caves 5/3/1 Journal
| cave89 |  | Caves 5/3/1 Journal | 15-02-2013 @ 17:12 |
 Member 4390, 17 posts | Hey guys, first post, I won't tell you all my life story, hopefully get to know everyone over time. Never really trained for 'strength' strictly speaking but I'm going to go with 5/3/1 as I've always been quite'basic' when it comes to training and this looks like it would suit me. As assistance I'm going for the Boring But Big approach. My 1rm's are below; Bench - 110kg Squat - 140kg OH Press- 70kg (weak point for sure) Deadlift - 190kg I'm not going to add in any fancy exercises; my bench day for example will be; Bench - 5/3/1 (or whatever week I'm on) Bench - 5x10 (50-60% of my 1rm) DB rows - 5x12 I did have two questions for the more experienced guys. On the last set of 5/3/1 am I still going for as many reps as possible, or just the prescribed number? Secondly, when doing my 5x10 would it be a good idea to work at 50% in week 1, 55% in week 2, 60% in week 3 and then maybe drop it to 40% when deloading? Any help and input would be great. I'm new to the strength game and want to learn as much as possible. | ||
| bigbadbish | | ... | 15-02-2013 @ 17:17 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | Welcome to the site! 5/3/1 is a great programme for guys looking to keep training simple and making good strength gains. Yes you can go for a full, on balls to the wall, all out final rep set or you can just hit the prescribed reps. Thats the beauty of 531. Don't worry too much about the percentages of your 5x10. Start at 50% of predicted training 1RM then just add weight if its easy or take weight off if its hard. One final thing, give it time. I would say make sure you stick with 531 for 6months or longer to really see progress. Good Luck! | ||
| cave89 | | ... | 15-02-2013 @ 17:24 |
Member 4390, 17 posts | bigbadbish said:Welcome to the site! 5/3/1 is a great programme for guys looking to keep training simple and making good strength gains. Yes you can go for a full, on balls to the wall, all out final rep set or you can just hit the prescribed reps. Thats the beauty of 531. Don't worry too much about the percentages of your 5x10. Start at 50% of predicted training 1RM then just add weight if its easy or take weight off if its hard. One final thing, give it time. I would say make sure you stick with 531 for 6months or longer to really see progress. Good Luck! Hi thanks alot for the reply, much appreciated. I plan on sticking to it. Looks really practical which is what attracted me to it. Hopefully see some good progress! | ||
| cave89 | | ... | 16-02-2013 @ 12:52 |
Member 4390, 17 posts | Todays workout, felt good! Overhead Press Bar x 20 30kg x 12 Set 1 - 65% - 40.95kg x 5 Set 3 - 75% - 47.25kg x 5 Set 3 - 85% - 53.55kg x 7 Overhead Press 35kg - 5x10 Chins 4 x failure (was only managing 4 good reps on last set so did 3 heavy sets of pulldowns) That was me done, little bit of tricep work but nothing worth mentioning. Where I've put 40.95kg or 47.25kg etc I rounded it up to the nearest KG for ease...and because my maths is shocking so it was easier for me  | ||
| Rodger | | ... | 16-02-2013 @ 13:22 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Good luck mate. Im doing 531 also | ||
| Jordan | | ... | 16-02-2013 @ 13:28 |
 strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Good first session well done. Ive used the 531 principles for almost 2.5 years now Its a great programme. | ||
| cave89 | | ... | 16-02-2013 @ 13:28 |
Member 4390, 17 posts | Rodger said:Good luck mate. Im doing 531 also Thanks mate, how you finding it? | ||
| cave89 | | ... | 16-02-2013 @ 13:29 |
Member 4390, 17 posts | Jordan said:Good first session well done. Ive used the 531 principles for almost 2.5 years now Its a great programme. Thanks mate. Enjoyed it, like how practical it is. Enjoyable. | ||
| Rodger | | ... | 16-02-2013 @ 15:33 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | cave89 said: Thanks mate, how you finding it? Its a little hard to say Ive finding some of it ok but struggling with deadlifts (my best lift really). I too like the principle but like Adam had said I look forward to seeing progress after say 6 months. Im only on week 7! | ||
| cave89 | | ... | 16-02-2013 @ 17:35 |
Member 4390, 17 posts | Rodger said: Its a little hard to say Ive finding some of it ok but struggling with deadlifts (my best lift really). I too like the principle but like Adam had said I look forward to seeing progress after say 6 months. Im only on week 7! Good stuff. I'm looking forward to it really getting underway! | ||
| cave89 | | ... | 17-02-2013 @ 16:16 |
Member 4390, 17 posts | Day off today. Had 3 hour tattoo session earlier and It's stinging so wouldn't be comfortable anyway. Going to do 20 mins cardio later, nothing too major. | ||
| cave89 | | ... | 18-02-2013 @ 20:31 |
Member 4390, 17 posts | Decent session tonight. Deadlifts bar x10 60kgx8 65% - 112kgx5 75% - 128kgx5 85% - 145kgx7 95kg x 5 x 10 finished with some shrugs and six sets for biceps, nothing worth noting. Felt strong tonight, happy with it. In and out in 40 minutes. | ||
| cave89 | | ... | 20-02-2013 @ 20:21 |
Member 4390, 17 posts | bench 65kgx5 75kgx5 85kgx7 55kgx10x5 Dips 5 x 10 (bodyweight) Finished with some triceps. | ||
| cave89 | | ... | 25-02-2013 @ 19:57 |
Member 4390, 17 posts | Legs on Friday, wasn't feeling great, short session set 1 - 65% - 64.35x5 set 2 - 75% - 74.25x5 set 3 - 85% - 84.15x7 60kgx10x5 | ||
| cave89 | | ... | 25-02-2013 @ 19:59 |
Member 4390, 17 posts | Decent session tonight Overhead press 44kgx3 50kgx3 57kgx5 35kgx10x5 Chins - 5 x 10 finished with some tri's | ||
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