Author Topic: journal 5/3/1  (Read 4763 times)

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the.dream.34

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journal 5/3/1
« on: March 13, 2013, 06:37:47 pm »
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sup.. havent really been active on a forum since tvs, went away to college on a ball scholarship so spent most of my time either doing school, stuff ball related or partying...

anyway bunch of stuff happened (no sense going into detail on the internet) , not playing ball or going to school anymore.. back home, just working and lifting and figuring out what do with my life lol.

anyway i follow jim wendlers 5/3/1 template for main lifts and then depending on how i feel that day do whatever i want for assistance lifts (main reason why i like this program)

here was today's workout....

box squat
warmup

working sets
375x5
385x5
395x7

deadlift
5x10 @ 225

single leg leg curl superset with straight leg deadlift
3x12 @ 80 lbs  3x15 95 lbs

abs/low back kinda just fucked around with this should take it more seriously

cardio - 12 , 15 second sprints on 8 incline. 
 

Ryno2892

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Re: journal 5/3/1
« Reply #1 on: March 14, 2013, 04:05:10 am »
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How come squats and deadlifts on the same day? do you mean RDLs/stiff leg?

LBSS

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Re: journal 5/3/1
« Reply #2 on: March 14, 2013, 09:36:29 am »
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some people do squats and DLs on the same day. that's a buttload of volume. i was never around TVS but  :welcome: anyway.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

the.dream.34

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Re: journal 5/3/1
« Reply #3 on: March 14, 2013, 03:24:59 pm »
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its wendlers boring but big template, squat and deadlift same day, do one heavy and the other 5x10 at 60% of ur max... i added some hamstring work because i need it.



today

military press
warmup

145x5
155x3
165x2

superset x3
db military press 45lbsx10
rear laterals 25lbsx 15
side raises x15

db 1 and half reps bench 3x15 with 65s (these give a great pump in the chest and they've really helped with the bottom portion of my bench)

then just did some upper back, lats and arms.




pelham32

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Re: journal 5/3/1
« Reply #4 on: March 15, 2013, 07:37:52 pm »
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its wendlers boring but big template, squat and deadlift same day, do one heavy and the other 5x10 at 60% of ur max... i added some hamstring work because i need it.



today

military press
warmup

145x5
155x3
165x2

superset x3
db military press 45lbsx10
rear laterals 25lbsx 15
side raises x15

db 1 and half reps bench 3x15 with 65s (these give a great pump in the chest and they've really helped with the bottom portion of my bench)

then just did some upper back, lats and arms.


It's cool to see someone else currently doing 5/3/1.. Although I'm not really keeping a journal. How many cycles have you done? I just finished week 1 2nd cycle. 5 sets of ten is no joke lol just tried it today for half squats.
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

the.dream.34

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Re: journal 5/3/1
« Reply #5 on: March 21, 2013, 07:21:39 pm »
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pelham32 ive done 3 cycles of boring but big,

 i decided to switch up my training , focusing on a muscle each workout instead of doing just full upper and lower ... still going to hit chins every workout, i can only do 4-5 at a time which is pathetic so i want to get that up.

anyway heres my training for the week..

monday march 18th - shoulders

Standing Overhead Press with chins in between
im cutting out heavy pressing until i can do all 5x10 with 135 then i can hit low rep heavy sets, tho personally i like high reps with the press
85x10
95x10
105x10
115x10
125x10

superset x3 wendler suggested this superset after doing pressing sets to add on size.. it hits them hard
db military press 55lbsx10
rear laterals 25lbsx 15
side raises 25lbs x15


front plate raise 4x12

finished off the workout with some arms super setted with chins

tuesday

deadlift - worked to 315 for 3. grip needs work

chins - did 30 forgot how many sets it took. think like 7 or 8 sets

kroc rows -
80x15
85x15
90x20
95x26

ab wheel 5x10

thursday
decided to re-test my 1 rm for bench so i could re program my #s for the next cycle of 5/3/1.
hit 265 but failed on 275. so bench has gone up a fair bit since December (struggled for 185x3)
after did db floor press
65x15
70x15
75x15

50 dips to finish off , took like 3-4 sets to get that.









Ryno2892

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Re: journal 5/3/1
« Reply #6 on: March 22, 2013, 07:23:59 am »
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Thats a boss complex for the melons, gonna start doing that myself on my pressing day now.

the.dream.34

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Re: journal 5/3/1
« Reply #7 on: March 24, 2013, 10:13:38 pm »
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24/03/2013

Squat
45x5
135x5
225x5
295x3
315x3
355x3
385x3
405x3
225x23

was pissed i only got 3 on 405, low back and abs need more attention.

leg press
225x15
315x15
4 sets of 405 x20

leg curl 5x10 with 100 lbs

then just hammered low back and abs. didnt do any cardio which i desperately need to do, so im going make more of an effort to do so.. meh.

the.dream.34

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Re: journal 5/3/1
« Reply #8 on: March 28, 2013, 08:55:13 pm »
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been havin a rough week so my training taking a hit.

did shoulders today
after warming up did 5x10 with 115

then x3
front plate raise x12
lateral raises x15
rear delt flyes x15

100 face pulls

tricep work

shitty workout going hit my back and arms hard tomorrow and then take the weekend off.

the.dream.34

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Re: journal 5/3/1
« Reply #9 on: April 27, 2013, 12:24:00 pm »
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haven't posted in a while, heres my past week of training.. dropped the volume down a bit as well as lowered my training max.. adding in some cardio to lose some excess bodyfat, so going back off the assistance exercises for lower body for 2-3 weeks , still hitting the main movements but at a lesser weight.

Sunday April 21st
Dead lifts worked up to 265 x 8 - lat pull downs in between.

Grip was getting bad on last few sets, quads were fire , felt it in glutes/hamstrings.

Dead lift 4x10 – 185 1x2 185

Got 4 sets of 10 , low back started firing up on 4th set.. on fifth set only could push out 2. going to try and get 5x10 next workout.

Single leg - leg Curl 4x10

abs/low back

cardio

Monday April 22nd
Close grip bench worked up to 215x7  with chins in between

Military press 5x10 with 95 lbs super setted with barbell shrugs 5x12-15 with 185 lbs

T bar rows 4x12

then did some arms and upper back

Wednesday April 24th

Squat worked up to 355x4 .. legs were gone before the last set.. i barely did any cardio this winter so i was wiped during this workout lol. i know once my legs get adjusted my strength will come back.

did some abs low back then did cardio

thursday

i went in a hot tub Wednesday night so i woke up feeling great surprisingly, weather was nice and my buddy wanted to go run some hills so i went with did 8 sets up the hilll (70-80 yard hill) , then proceeded to empty my lunch , went home and slept for about 13 hours.

Friday April 26th
-- body felt like piss --

Military Press worked up to 140x6 with chins in between

Incline DB Press 4x10 70 lbs 1x10 75 lbs supersetted with high rep dumbell shrugs 4 sets

Kroc Rows
80x15
90x15
100x13

did some upper back work

today body feels like crap, but haven't been really taking care of it.. need to start eating better and stretching.. going stretch and foam roll like crazy tonight


Ryno2892

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Re: journal 5/3/1
« Reply #10 on: April 28, 2013, 03:05:57 am »
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Sounds good, nice 531 workouts

Try up the protein and magnesium may help with soreness

the.dream.34

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Re: journal 5/3/1
« Reply #11 on: May 01, 2013, 10:30:01 pm »
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bench day

wamup

205x5
215x3
225x12 -- was supposed to be my "1" week so hitting 225 for 12 was a rep pr for me but a good motivator.. lets me know im getting stronger.

military press 5x10 with 100

kroc rows
2 warmup sets then got 15 with 100.. might drop weight next time to 90 and go for more reps .. well see

shrugs 10x10 starting with 100 lb dumbell then working my way down to the 50s.

then pissed around with bis,tris and upper back

deadlift day
250x1
265x3
280x7 another rep pr

then did some leg curls , abs and low back

cardio



the.dream.34

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Re: journal 5/3/1
« Reply #12 on: May 02, 2013, 08:25:24 pm »
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warmup

squat day
295x5
315x5
335x12 -- let out a grunt on the last rep and got a warning from one of the "trainers" at my gym for disturbing one of his clients....  who is just a heavy breathing hipster mess.. even wore those shameful glasses during his workout..

ab wheel 3x10
then went and ran the hill till i threw up <-- great way to train if you don't want to count carbs and deal with all that bullshit.

Ryno2892

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Re: journal 5/3/1
« Reply #13 on: May 03, 2013, 05:42:46 am »
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warmup

squat day
295x5
315x5
335x12 -- let out a grunt on the last rep and got a warning from one of the "trainers" at my gym for disturbing one of his clients....  who is just a heavy breathing hipster mess.. even wore those shameful glasses during his workout..

ab wheel 3x10
then went and ran the hill till i threw up <-- great way to train if you don't want to count carbs and deal with all that bullshit.

hahahah worrdddd.

the.dream.34

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Re: journal 5/3/1
« Reply #14 on: May 04, 2013, 01:24:57 pm »
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military press day

worked up to 150x4 with chins before and in between

incline DB bench 5x10 with 80s supersetted with barbell shrugs 225 lbs for about 15-20

chest supported 3x15 135 lbs

arms 100 reps

then was nice outside so went and did some sprints.


ordered a neck harness from elitefts, cant wait to get it even though it looks like some s&m type shit..