View Full Version : Jeff's 5/3/1: Time to get strong!
After trying serveral different programs in the last few months and hating all of them, I have found the 5/3/1 to be the best for me, as it does not require me to think. I simply have to put my numbers into a spreadsheet, and then lift the shit. I like how planned out the program is, and hopefully will be making some real progress at a steady pace.
I can't wait to get started with some heavy weight and see where this takes me. This is my second wave of 5/3/1, my first week back from my first deload.
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Here are my numbers:
90% of estimated Max's
Squat 270lbs
Bench 215lbs
Dead 355lbs
SoP 155lbs (After doing bench sets)
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Wave 2-
Week 5
Pause Bench
warmup sets
135lbx5
155x5
175x5+ (12 reps)
Standing Overhead Press
warmup sets
95lbx5
110x5
125x5+ (11 reps)
Accessory Work:
Incline Bench (2 sets)
DB Mil Press (2 sets)
Dips (2 sets)
Tri Extensions (2 sets)
Lateral Raises (2 sets)
Did some of Rage's HRT training for the accessory work to try and get the feel of it before I start the Iron Contest III. Really looking forward to doing this contest. Should be brutal.
mritter3
03-16-10, 8:19 am
well its about damn time you started a journey...lets see how long this will last...lol, good shit man.
naturalguy
03-16-10, 8:24 am
I've been doing 5/3/1 as well and like it. Hit it hard my man
T o m m Y
03-16-10, 8:44 am
Great program bro..
I have done about 6 cycles..
Subbed for this..
C.Coronato
03-16-10, 9:50 am
Always interested in the 5/3/1 programs. Keep doing work homie.
well its about damn time you started a journey...lets see how long this will last...lol, good shit man.
Real funny douchebag ;-)
A journey of 5/3/1 is easy... not a million exercises to write down or try to remember... that's why I love it. Simple and effective.
I've been doing 5/3/1 as well and like it. Hit it hard my man
subbed!!!
Great program bro..
I have done about 6 cycles..
Subbed for this..
Always interested in the 5/3/1 programs. Keep doing work homie.
Thanks for checking my journal guys... I'll definitely keep kicking ass in here. 5/3/1 is an awesome program!
mritter3
03-16-10, 4:20 pm
missed a solid back day man...hows the wifey?....just a thought but you may want to consider not doing OHP with chest...got a ton of feedback on this, and i will not be doing them on the same day.
My wife (pregnant with twin girls) was admitted to the hospital yesterday for neurocardiogenic syncope. She should be released tonite sometime. If I can, I'll get my workout in tonite when she's home. If not, it'll be tomorrow... can't wait for deads... definately my favorite...
Wave 2-
Week 5
Floor Deads
warmup sets
215x5
250x5
285x5+ (22 reps) *Simply ran out of breath to do more
Accessory Work:
4 sets machine T-bar rows, then out. (gotta love 5/3/1)
My wife just got out of the hospital last nite, had another ultrasound OB appt today (every 2 weeks now), and I work the next 2 12hr night shifts at the hospital. Had to be a quickie today.
Note: I am talking with some PL's over at IM who have been doing 5/3/1 for a while now... not sure if I should change up my numbers a bit so I'm not repping out so high. Felt like cardio more than anything lol Suggestions are welcome...
Wave 2-
Week 5
Floor Deads
warmup sets
215x5
250x5
285x5+ (22 reps) *Simply ran out of breath to do more
Accessory Work:
4 sets machine T-bar rows, then out. (gotta love 5/3/1)
My wife just got out of the hospital last nite, had another ultrasound OB appt today (every 2 weeks now), and I work the next 2 12hr night shifts at the hospital. Had to be a quickie today.
Note: I am talking with some PL's over at IM who have been doing 5/3/1 for a while now... not sure if I should change up my numbers a bit so I'm not repping out so high. Felt like cardio more than anything lol Suggestions are welcome...
Lookin good. Thanks for the PM about the contest... good luck with the twins
mritter3
03-18-10, 8:31 pm
ur tearing it up man..keep up the great work brah...
Lookin good. Thanks for the PM about the contest... good luck with the twins
Hey thanks a lot man... do you think you'll be to find someone to do the training with? I can already tell the results are going to be incredible...
ur tearing it up man..keep up the great work brah...
Thanks dude... after talking with some guys at IM, I think I'm going up my max dead just a bit. Maybe 20 lbs. If on my 1+ day I'm still getting a ton of reps, I might up a tad more. I just don't want to stall out too soon that's all.
T o m m Y
03-19-10, 3:47 pm
strong pulls bro..
Yeah up it 15-20lbs after this cycle,thats what i did when i was hitting crazy high reps..
Wave 2-
Week 5
Squats
warmup sets
170x5
195x5
220x5+ (12 reps... shitty)
Accessory Work:
Squats (4x10) 135lbs for 10; 145lbs for 3x of 10.
Leg Extensions (2x20) 60lbs for 20, 70lbs for 17.
Leg Press Calves (4x20) 3pps+10lb for 20,20,17,12.
Decline Weighted Situps (4x15) 25lbs for 15,17,15,4.
*I didn't use a belt on any of the sets. I want a strong back, so I was thinking dumping the belt. I think going from wearing the belt, to not wearing the belt, had me squatting a lot deeper than I normally do. It definately robbed me of some reps. I'll probably just use the belt on my final set of the day from now on...
**I also think my back is still pretty shot from the high rep deads the other day... probably overdid it a bit.
mritter3
03-21-10, 9:25 pm
strong workout pile...thats a ton of squatting man...killer work.
strong workout pile...thats a ton of squatting man...killer work.
Thanks bud. I actually liked doing the back squats versus the hacks after the main sets. Suprising b/c I love hacks... I felt like it really toasted my quads pretty good, then I hit em with the extensions to pump the hell out of them.
Im adding 20lbs to my deadlift max after that 22 repper.
-I'm going to be doing SoP before deads instead of after bench. I know I'll have to up my max for that as well... we'll see how this week goes for that.
Wave 2
Week 6
Pause Bench
warmup sets
145x3
165x3
185x3+ (10 reps)
Accessory Work:
Incline Bench 155lbs for 8,5,3
Weighted Dips 50lbs for 7,6,6 (I need a dip belt!!!)
Floor Skulls 60lbs on ez curl for 10,7,5
** I am still toying around with how to bench properly. My reps alternate between my elbows tucked in, and them flaring out. Also, I'm not sure of how I want my feet... If I keep them tucked in under the bench, I literally feel like I'm going to fall off the bench. Form is still 200% better than it was... just need more time to figure it out I guess.
mritter3
03-24-10, 9:04 am
strong workout jeff, thanks for including your training partner...lol, i got a dip belt bro...!
mritter3
03-25-10, 8:52 am
Deadlift day today??????
Wave 2
Week 6
SoP
warmup sets
105x3
120x3
135x3+ (7 reps)
Squats
warmup sets
180x3
205x3
230x3+ (12 reps)
Accessory Work:
Squats (3x10) 185lbs for 10,10,10.
Leg Extensions (2x20) 70lbs for 20,20.
Leg Press Calves (3x20) 3pps+25lbs for 19,16,13.
** First time I have thrown my SOP in with legs... I don't think I am really all that much weaker doing it after benching then I am doing it fresh. Didn't really time my workout all that well, so I didn't get to get my abs or cardio in. I'll probably throw those in with my deads either tomorrow or Monday.
strong workout jeff, thanks for including your training partner...lol, i got a dip belt bro...!
My bad.... Weren't you working dude? You have the wierdest work schedule of all time! ;)
Wave 2
Week 6
Floor Deads
warmup sets
240x3
275x3
315x3+ (9 reps) (Should have done 310, but throwing 3 45's was just easier) I quit doing the touch-and-go deads, and switched to a dead stop and reset each time. Probably about 2 seconds between each rep. I was amazed at how quickly I burnt out doing it this way. I really tried to focus on using my legs for the first part of the lift instead of my legs extending first, then my back taking over.
Accessory Work:
4 sets chins... BW Neutral 8,6,6 BW Wide 5 (Did these slow, with stretch at bottom)
2 sets DB rows... 60lbs for 16,16. Loving the higher reps on these.
2 sets BB curls... 95lbs for 9,7.
2 sets preacher... 50lbs on ez bar for 10,6.
3 sets decline crunches... 25lbs for 20,17,9.
T o m m Y
03-29-10, 9:09 pm
Solid work man
Aggression
03-29-10, 9:20 pm
I just started the 5/3/1 tonight after setting my maxes last week. Definitely subb'd in here for support, J. Let's get it rockin'.
mritter3
03-30-10, 8:28 am
killer job in the gym jeff, gonna have to let me know what you thought of the PM...
Solid work man Thanks Tommy! Been checking your journal too.. keep kicking ass in there.
I just started the 5/3/1 tonight after setting my maxes last week. Definitely subb'd in here for support, J. Let's get it rockin'. I'll definately be checking your journal too man. Thanks for stopping by. I'll definately be checking your journal as well.. you can never have enough support!
killer job in the gym jeff, gonna have to let me know what you thought of the PM... Thanks dude. Honestly, I'm not feeling anything from the PM, but it is only the second time I've taken it. I have the 2 others you gave me, and hopefully they'll start working on me!
Wave 2
Week 7
Pause Bench
warmup sets
155x5
175x3
205x1+ (5 reps)
Accessory Work:
Incline Bench 175lbs for 7,4. 155lbs for 7. (Upp'ed the weight 20lbs from last time)
Weighted Dips 55lbs for 9. 75lbs for 6 w/3 slow negatives (I finally have a dip belt... what a difference!)
Floor Skulls 60lbs on ez curl for 8,7 (These went down a bit... That's ok, everything else went up.
Forearm curls followed by 60 second DC forearm stretch... ouch!
**I should have done 195lbs for my final bench set, but I was feeling good, and I have been thinking about adjusting my max bench anyways. My buddy's bench max was slightly ahead of mine, so I just went with his weight on the final set. I'll be adjusting my max a little.
Feeling great on the dips... I really want to get heavy on these...
Aggression
04-01-10, 8:46 am
Looking good, J. Yeah doing a dead-stop with each rep on the deads really takes from flow away from your reps, but I think its a good thing. It will increase your explosiveness off the floor, which is great. Keep pressin' brother.
mritter3
04-01-10, 8:48 am
great work J....when we hitting up the urban next?
Wave 2
Week 7
Squats
warmup sets
195x5
220x3
245x1+ (10 reps)
Accessory Work:
Squats (3x10) 190lbs for 10,10,7.
Leg Extensions (4x20) 75lbs for 20,20,20,11.
Leg Press Calves (3x20) 3pps+25lbs for 20,20,17.
Didn't get a chance to do abs today, so I'll do them tomorrow. Gym closed early today.
40 min or so walking with the wife w/35lbs in backpack.
mritter3
04-04-10, 5:41 pm
why are you walking with 35lbs in your backpack you freak...lol, solid workout man...hope your ready for 12 weeks of hell with HRT.
why are you walking with 35lbs in your backpack you freak...lol, solid workout man...hope your ready for 12 weeks of hell with HRT.
Cardio biotch... ever heard of it? ;) You should try it sometime when you walk the dogs...
I'm ready for the HRT. Not excited about going back to the brown rice, but I'll live. If I get sick of it, I'll just switch back to the jasmine for a few days. I know I'll be burning calories like mad, so I'm sure I'll be ok.
I guess during the Iron Contest, I will be writing in my other journal. I'll keep this one to go back to when it is over...