View Full Version : braves561's 5/3/1 Workout Journal
braves561
01-07-12, 12:53 pm
Old journal:
http://forum.animalpak.com/showthread.php?31137-braves561-s-Journey-to-Oiled-Up-Fake-Underwear-Fighting&highlight=
My name is Alexander. I have been lifting weights consistently since 2006. I am now 5'9 157 lbs. I am on my first cycle of 5/3/1. I am on week 3 of it. I will be consistently be logging here again.
I have a heart condition which prevents me from lifting extremely heavy (1rm type stuff) so I started the 5/3/1 extremely light.
Seath308
01-08-12, 11:21 pm
Right on my man I'll be following. Keep up on the updates! I also use 531 great program great results!
braves561
01-22-12, 8:48 pm
Right on my man I'll be following. Keep up on the updates! I also use 531 great program great results!
Thanks man! I forgot I made this journal! I might as well keep logging it here.
braves561
03-10-12, 1:14 pm
Cycle #1
Week #1
Wendler suggests I don't work to absolute failure and start a bit lighter becauseof my aortic stenosis (heart condition)
Standing Barbell Military Press (5's)
45 x 10 (Warm-up)
65 x 5 (Warm-up)
75 x 5
85 x 5
95 x 8
Standing Barbell Military Press (5x10)
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10
Chin-ups (5x10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
I wanted to do some squatting, so I did some speed squat work...
45 x 10
135 x 10
155 x 3
155 x 3
155 x 3
155 x 3
1.5 mile walk home
Fun workout today. Tomorrow is deadlift day.
RedlegDbell
03-10-12, 1:22 pm
I'll be keeping tabs on this too B. I just finished my first month of the 5/3/1. Still trying to figure out all of my accessory work but I really like it so far. Can't wait to see where you go with this.
braves561
03-10-12, 4:23 pm
I'll be keeping tabs on this too B. I just finished my first month of the 5/3/1. Still trying to figure out all of my accessory work but I really like it so far. Can't wait to see where you go with this.
Thanks for following. 5/3/1 is fun stuff. I'm tired of doing a bajillion exercises in the gym and spending over an hour there. 5/3/1 can get great workouts in about 45 minutes or less.
Which accessory work are you doing currently?
RedlegDbell
03-10-12, 11:25 pm
Thanks for following. 5/3/1 is fun stuff. I'm tired of doing a bajillion exercises in the gym and spending over an hour there. 5/3/1 can get great workouts in about 45 minutes or less.
Which accessory work are you doing currently?
Still trying to figure it out.
Squat day:
SL deadlift (barbell or dbell)
stationary lunge
glute ham raise
calves
Bench day:
dbell rows 1 set of 20-40 reps (my favorite so far)
incline dbell press
??
Deadlift day:
pull ups/downs
cable rows
back ext.
shoulder press day:
barbell curl with fat gripz
side and rear lateral raise
dbell shrugs
dbell tricep extension
I still have a lot to figure out here. May be doing cardio and abs twice per week too. Would love to have access to a prowler, sled, and some tires. I'm looking into getting some chains for bench, squats, and deads.
smoothballer
03-11-12, 4:49 pm
Still trying to figure it out.
Squat day:
SL deadlift (barbell or dbell)
stationary lunge
glute ham raise
calves
Bench day:
dbell rows 1 set of 20-40 reps (my favorite so far)
incline dbell press
??
Deadlift day:
pull ups/downs
cable rows
back ext.
shoulder press day:
barbell curl with fat gripz
side and rear lateral raise
dbell shrugs
dbell tricep extension
I still have a lot to figure out here. May be doing cardio and abs twice per week too. Would love to have access to a prowler, sled, and some tires. I'm looking into getting some chains for bench, squats, and deads.
You need to hammer your triceps hard on bench day as accessories. Dips, JM Presses, Close Grip, Skull Krushers, Rolling Triceps, etc...
Cellardweller
03-11-12, 5:01 pm
Hey Braves. I'm in for this ride too. I've been dong 5/3/1 for a few cycles. It works.
braves561
03-12-12, 4:11 pm
Still trying to figure it out.
Squat day:
SL deadlift (barbell or dbell)
stationary lunge
glute ham raise
calves
Bench day:
dbell rows 1 set of 20-40 reps (my favorite so far)
incline dbell press
??
Deadlift day:
pull ups/downs
cable rows
back ext.
shoulder press day:
barbell curl with fat gripz
side and rear lateral raise
dbell shrugs
dbell tricep extension
I still have a lot to figure out here. May be doing cardio and abs twice per week too. Would love to have access to a prowler, sled, and some tires. I'm looking into getting some chains for bench, squats, and deads.
Doesn't look too bad. Just wonder if you're gonna over work yourself. I'm trying out the BBB template and it's exhausting.
Hey Braves. I'm in for this ride too. I've been dong 5/3/1 for a few cycles. It works.
Thanks bud! I gotta check in on your journey.
braves561
03-12-12, 4:13 pm
3.11.2012
Cycle #1
Week #1
Wendler suggests I don't work to absolute failure, only hit the required reps, and start a bit lighter becauseof my aortic stenosis (heart condition)
Deadlift (5's)
135 x 5 (Warm-up)
155 x 5
185 x 5
205 x 5 (SUPER light)
Deadlift
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
Hanging Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
10 minutes of 30 seconds sprint, 15 seconds slow pedaling on the exercise bike
RedlegDbell
03-13-12, 1:03 am
You need to hammer your triceps hard on bench day as accessories. Dips, JM Presses, Close Grip, Skull Krushers, Rolling Triceps, etc...
Thanks SB. I start month 2 Thursday and I'll put some of that in for sure.
braves561
03-13-12, 8:28 pm
3.13.2012
Cycle #1
Week #1
Wendler suggests I don't work to absolute failure, only hit the required reps, and start a bit lighter becauseof my aortic stenosis (heart condition)
Flat Barbell Bench Press (5's)
45 x 10 (Warm-up)
125 x 5
145 x 5
165 x 5
Flat Barbell Bench press (5x10)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Dumbbell Row
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
1.5 mile walk to the gym and 1.5 mile walk back.