No f***ing around

[hug dog]

Nice workout. Every PR just gives me so much more energy. Keep up the good work.

[brihead301]

Thanks for the words fellas. Ya Kosh, for some reason I have never really been tempted to test my 1RM. I'm really not concerned with it. I just keep hitting my target reps, or more if possible...which obviously increases slightly each cycle. All I know is that I am STRONGER now @ 180 lbs. than I was 2 years ago @ 220 lbs. Therefore, I KNOW for a fact that this program works.

Way too many people get frustrated with this program, because they don't think it gets them any stronger. They run it for about 3 months or so, and than test their 1RM's, wondering why they haven't gotten stronger. That's defeating the whole purpose of the program. The point of the program is to slowly increase your lifts over an extended period of time. It's been almost 2 straight years of following this program, and I'm still chuggin along making steady progress. I only needed to do one reset in bench and one reset in the OHP so far....no resets were needed for the squat or deadlift.

So basically, as long as I'm not stalling, and I'm consistently progressing...I know for a fact that I'm getting stronger. I'm just now starting to hit the numbers that I was hitting 2 years ago when I was 40 lbs. heavier. Only now, not only am I lighter, but I am hitting these lifts with EASE. The main reason for this is the slow progression. I was stupid 2 years ago in the way I was running the texas method. I was just mindlessly adding 10 lbs. per week....and than I burned out and got injured in a matter of about 7 weeks.

This program, I'm going on 2 years and aside from a few joint aches here and there, I'm injury-free (knock on wood).

All in all, it's a marathon not a sprint. There really is no need for me to test my 1RM's to see if the program is working or not. I know for a fact that it is working....and damn well too!

[Coke]

All in all, it's a marathon not a sprint. There really is no need for me to test my 1RM's to see if the program is working or not. I know for a fact that it is working....and damn well too!

Without question bro, you've made considerable progress and there's more where that came from.

[Off Road]

Yes, if you are beating your rep maxes, then it is WORKING. Keep going Bri.

[NickAus]

I have kept track and noticed how well overall you have done, congrats on coming this far but I look forward to the next 2 years!!

[Time+Patience]

All I know is that I am STRONGER now @ 180 lbs. than I was 2 years ago @ 220 lbs. Therefore, I KNOW for a fact that this program works.

Way too many people get frustrated with this program, because they don't think it gets them any stronger. They run it for about 3 months or so, and than test their 1RM's, wondering why they haven't gotten stronger. That's defeating the whole purpose of the program. The point of the program is to slowly increase your lifts over an extended period of time. It's been almost 2 straight years of following this program, and I'm still chuggin along making steady progress. I only needed to do one reset in bench and one reset in the OHP so far....no resets were needed for the squat or deadlift.

So basically, as long as I'm not stalling, and I'm consistently progressing...I know for a fact that I'm getting stronger. I'm just now starting to hit the numbers that I was hitting 2 years ago when I was 40 lbs. heavier. Only now, not only am I lighter, but I am hitting these lifts with EASE.

All in all, it's a marathon not a sprint. There really is no need for me to test my 1RM's to see if the program is working or not. I know for a fact that it is working....and damn well too!

Great comments and great progress about the program and throughout the use of this program.

You have been killing it Brian, and you've been doing it very consistently for quite some time. 2 years on 1 format for lifting and you're still making progress, really special!

Just keep doing it. Do you foresee yourself making a switch in the near future?

[-JM-]

Congrats on the big press Bri. It really is something that you have kept 531 cookin for so long. Especially with all the jits as well.

Do you watch UFC? What about this weekend? The bookies have Bones as a huge favourite. I dont see it.

[borracho]

congrats on coming this far but I look forward to the next 2 years!!

+1

Always good to see the progress in here bud.

[Time+Patience]

Deadlift
425 x 1 (95%)[/B] - 5 lb PR!!! This is the most I've ever deadlifted in my entire life for the first time....and it was pretty damn EASY!!!


OH Press
160 x 2 (95%)[/B] - push pressed. This was the most weight I ever had over my head....even though it was push pressed, it was still an all-time PR!

I passed over these 2 posts.

Excellent progress Bri, that's tremendous how long you've run this program while progressing at the same time.

I know you're BW is also much lower while you're lifting larger poundages. Great, great work.

[brihead301]

Thanks fellas! Ya, this is right around the spot where I'm hitting all time weight PR's. I started out the program with light weights based off 90% of my 1RM at the time, which was significantly lower then my all-time PR's due to dropping a bunch of weight. Now, my 1RM's that I'm using to base the percentages off, are now finally my "all time" PR's that I had when I was 220 lbs. So this is where the program REALLY starts to get fun. It's been almost 2 years of just constantly shoorting for rep PR's, and slowly increasing the weight percentages each month....17 cycles later and I'm now finally going for all-time weight PR's. This is where I will really get to test out how far this program can take me! I'm just getting back from a deload week. I didn't lift, but I still stuck with my BJJ training.

Nah Justin, I don't watch UFC very often. I seem to always have a gig when a new one is on, so I always miss it. The last one I saw was the Anderson Silva fight.

[brihead301]

3/16/11

Gi Jiu-jitsu

- warmup
- Went over the basic Judo hip toss..that hurt
- 15 minutes of sparring

[brihead301]

3/19/11

Gi Jiu-jitsu

- Light warmup
- Full class of sparring

[brihead301]

Squat
225 x 13
240 x 11
250 x 10
160 x 20
230 x 13
245 x 12
255 x 10
240 x 10
250 x 11
260 x 8
240 x 15
250 x 12
265 x 6
240 x 20
255 x 5
270 x 3
255 x 6
270 x 3
245 x 11
260 x 3
275 x 4
250 x 11
265 x 7
280 x 3
255 x 12
270 x 5
285 x 3
260 x 10
275 x 5
290 x 3
265 x 8
265 x 10
265 x 11
280 x 5
295 x 3
270 x 5
285 x 4
300 x 3
270 x 7
290 x 4
305 x 3
275 x 5
290 x 4
275 x 6
290 x 4
310 x 3
280 x 6
295 x 4
315 x 3
285 x 6
300 x 5
320 x 3
290 x 5
305 x 4
325 x 3
295 x 5

Bench
170 x 14
180 x 13
190 x 10
140 x 20
175 x 13
185 x 11
195 x 7
180 x 12
190 x 10
200 x 8
185 x 12
195 x 10
205 x 6
185 x 12
200 x 8
210 x 5
200 x 8
210 x 5
190 x 11
205 x 8
215 x 5
195 x 10
205 x 7
220 x 5
200 x 9
210 x 6
225 x 2
215 x 3
230 x 1
210 x 5
210 x 5
220 x 4
235 x 1
215 x 5
225 x 3
240 x 0
215 x 6
225 x 3
240 x 2
215 x 5
230 x 2
215 x 4
205 x 7
220 x 4
200 x 10
210 x 5
225 x 3
205 x 8
215 x 5
230 x 2
210 x 6
220 x 4
235 x 1

Deadlift
315 x 12
335 x 10
350 x 5
325 x 12
340 x 10
360 x 7
235 x 5
330 x 13
345 x 3
365 x 7
330 x 12
350 x 9
370 x 7
335 x 13
355 x 10
375 x 7
355 x 10
375 x 7
340 x 11
360 x 9
380 x 5
345 x 8
365 x 8
385 x 6
350 x 11
370 x 8
390 x 6
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3
365 x 8
385 x 3
410 x 2
370 x 8
390 x 3
370 x 8
390 x 3
415 x 1
375 x 8
395 x 3
420 x 1
380 x 5
400 x 3
425 x 1
385 x 5
405 x 3
430 x 1

OH Press
100 x 12
110 x 10
115 x 9
105 x 11
115 x 9
120 x 7
95 x 5
110 x 11
115 x 7
125 x 7
115 x 10
120 x 7
130 x 4
120 x 8
125 x 7
135 x 4
125 x 7
125 x 8
130 x 6
140 x 3
130 x 6
135 x 5
145 x 1
130 x 6
140 x 4
145 x 0
120 x 9
125 x 8
135 x 4
125 x 8
125 x 8
130 x 6
140 x 3
130 x 6
135 x 4
145 x 0
130 x 7
140 x 3
145 x 2
135 x 5
135 x 5
145 x 3 pp
150 x 3 pp
140 x 6 (3 strict, 3 PP)
150 x 5 pp
155 x 4 pp
145 x 5 (3 strict, 2 pp)
155 x 3 pp
160 x 2 pp
150 x 5 pp
160 x 3 pp
165 x 2 pp

[brihead301]

3/21/11 - Cycle 17, wave 1

Squat

45 x 8
95 x 5
135 x 5
185 x 3
220 x 5 (65%)
255 x 5 (75%)
290 x 5 (85%) - My form felt like it sucked today! Oh well.

Front Squat

170 x 10, rest 60 seconds
170 x 10, rest 60 seconds
170 x 10, rest 60 seconds
170 x 10, rest 60 seconds
170 x 10

Superset #1 - dragon flags/hanging leg raises

bw x 10/bw x 10
bw x 10/bw x 10
bw x 10/bw x 10

No-gi Jiu-Jitsu

- jogging, hip escapes
- submissions drilling
- learned a halfguard basic sweep
- 10 minutes rolling

[Off Road]

290 x 5 is solid.

[NickAus]

Yep, solid work!!

[StLRPh]

nice work Bri, front squats continue to impress

[Coke]

Been consistent with the squats/front squats combo, doing very well bro.

[NickAus]

What is all that writting on entry 2513?

Old PRs? Seems like you track it all pretty well lol.

Looking good!!

[Time+Patience]

What is all that writting on entry 2513?

Old PRs? Seems like you track it all pretty well lol.

Looking good!!

I figured the same thing, but you gotta give me a time frame as well Bri. I'm assuming that's about a years worth of progress? Or is that from when you first implemented 5-3-1?

[brihead301]

Thanks fellas! All that is just my final set of each day ever since day one of this program. Since the final set is always an "all out max rep set", I've been recording how many reps I do for the final set every single session. Since the cycles go in "waves", I'm constantly repeating weights, only at different points in the program, so when i find myself repeating a weight, I always try to get another rep or two than I did the last time. That is about 19 or 20 months of "final sets".

[LuNa]

Congrats on the PR's lately. Those are very decent looking numbers.

290x5 is a very solid squat dude, especially with form feeling off.

[borracho]

Nice leg day bud...love those front squats! Do you ever do planks for core work?

[one rep under]

Bri, solid stuff in here as usual keep up the good work

[brihead301]

Thanks fellas. Nah, I don't do planks. Dragon flags are pretty brutal....no need for planks with those! I also get tons of core work from BJJ too though.

3/23/11 - cycle 17, wave 1

Bench

45 x 5
135 x 5
160 x 5 (65%)
185 x 5 (75%)
210 x 6 (85%)

Superset #1 - DB bench/DB rows

55s x 10/60s x 10
60s x 10/60s x 10
65s x 10/60s x 10 - never really did DB rows before, they felt kinda....eh not sure. I think BB rows are better.

Superset #2 - DB OH Press/Weighted pullups

50s x 10/bw + 25 x 5
50s x 10/bw + 25 x 5
bw + 25 x 5

Gi Jiu-jitsu

- light warmup
- did guard pass/flow rolling drills
- 20 minutes of rolling

[mchicia1]

I agree on the DB rows actually...

I still do them, because it helps my grip, but I don't feel it that much in the lats at all. More just the back of my shoulder (rotator cuff area).

Good work on here...You have a positive attitude. 20 Months of 5/3/1 is crazy consistency.

[Time+Patience]

I agree on the DB rows actually....

I agree with the both of you. I think that they are a pretty bad exercise to use heavy weights on, at least for me. I am good at getting a good feel for most exercises, but I've never been able to work with DB Rows when the weights get heavier.

I can handle 70-80's rather well and get a good feel for them, but heavy weights are worthless to me on the DB Rows.

Nice session nonetheless.

[StLRPh]

nice work bud

[Off Road]

I can actually feel heavy dumbell rows my upper back quite well. The secret for me is to set the dumbbell down between each rep and start the pull from a dead stop.

[Coke]

never really did DB rows before, they felt kinda....eh not sure. I think BB rows are better.

Completely agree with that, bb rows have an edge on db rows by a long shot, but db rows obviously have their place in the scheme of things to round out the back development.

[brihead301]

Holy crap, I've been busy...I have like 5 sessions to log in! I'm gonna stick with the DB rows, and possibly experiment with what weight would seem to work the best for me for sets of 10 reps. Good call on resetting every rep on the floor Off Road. I like doing that with rows of any sort.

3/25/11

Open mat sparring

[brihead301]

3/26/11

Gi Jiu-jitsu

- light warmup
- sparring the entire class

[brihead301]

3/27/11 - cycle 17, wave 1

Deadlift

135 x 5
225 x 3
295 x 5 (65%)
340 x 5 (75%)
385 x 5 (85%)

Superset #1 - SLDL/back raises/hanging leg raises

225 x 10/bw + 10 x 10/bw x 10
225 x 10/bw + 10 x 10/bw x 10
225 x 10/bw + 10 x 10/bw x 10

[brihead301]

3/28/11 - cycle 17, wave 1

OH Press

45 x 10
115 x 5 (65%)
130 x 5 (75%)
150 x 5 (85%) - all push pressed

Superset #1 - OH Press/ pullups

95 x 10/bw x 10
95 x 10/bw x 10
95 x 10/bw x 10

Superset #2 - DB Incline BP/ cable seated rows

60s x 10/140 x 10
60s x 10/140 x 10
60s x 10/140 x 10

No gi Jiu-jitsu

- warmup
- drilling escapes
- learned some rear mount escapes
- 10 minutes sparring

[brihead301]

3/29/11

Gi Jiu-jitsu

- moderate warmup
- drilled rear mount escapes
- 30 minutes of rolling

[NickAus]

Always at it.........well done!!

[LuNa]

Nice work Bri, deadlifts are really getting up there. I like DB rows, but i agree that when the weights get heavier it becomes more difficult to feel it where you want. I like doing a couple of strict form lighter weight sets before going with an all out heaviest weight you can handle set.

[Off Road]

That looked like a good one. Monster super sets, bet you were huffin' and puffin' at the end. But you are super conditioned, so maybe not. But I would have been.

[Coke]

Stamina is obviously stellar, like the consistent sparring and workouts man.

[Time+Patience]

Your supersets are very pretty! I love the selectiona nd the order, it always looks effective.

DL's look great as well: Impressed!

[StLRPh]

Very nice work Bri, as always

[brihead301]

Thanks for all the words fellas! The supersets actually aren't that tough. I could definitely cut down the rest times in order to make things harder, but I'm just too lazy to actually do that!

3/30/11

Gi Jiu-jitsu

- moderate warmup
- learned a bunch of different chokes from the back and some defenses
- 20 minutes of sparring

[brihead301]

3/31/11 - cycle 17, wave 2

Squat

45 x 8
95 x 5
135 x 5
185 x 3
240 x 3 (70%)
270 x 3 (80%)
305 x 4 (90%)

Bench

45 x 5
135 x 4
170 x 3 (70%)
190 x 3 (80%)
220 x 4 (90%)

Superset #1 - Front squat/CGBP

185 x 10/185 x 7
185 x 10/185 x 7
185 x 10/185 x 7

I need to combine sessions up until the end of this cycle because I'm going away for work in a week, so I'm trying to make it so that is my deload week. Nothing worse than being forced to take a break mid-cycle.

[Coke]

Good deal man, keeping everything on point.

[Off Road]

You are so consistant, it must kill you to have to take these breaks for trips. At least you are lining it up with a deload. That's smart.

[StLRPh]

I really like the look of that session, have you ever thought of just doing twice a week for a cycle or two?

[brihead301]

Thanks fellas. Ya, being forced to take a week off really sucks. I don't like it, but oh well...whatcha gonna do. I always try to schedule my deloads so that they land on a week that I'm away.

StLRPh, sometimes I do just train twice a week. This week, I only lifted Monday and Thursday...but I still trained BJJ 5 times. Next week, I will need to train 3 days (lifting) so I can finish this cycle before I go away though. Sometimes, I just need a day off from the weights....mainly I just listen to my body (usually, I ignore it though and train anyway :) ).

[brihead301]

4/1/11

Gi Jiu-jitsu

- Open mats sparring

[brihead301]

4/2/11

Gi Jiu-jitsu

- moderate warmup
- Sparring for entire class

[brihead301]

4/4/11 - cycle 17, wave 2

Deadlift

135 x 5
225 x 3
315 x 3 (70%)
360 x 3 (80%)
405 x 3 (90%) - These deads are getting hard now...especially on wave 1 where I have to do 5's. Anything more than singles is definitely tough now...but I guess that's gonna get me stronger.

OH Press

45 x 5
95 x 3
125 x 3 (70%)
140 x 3 (80%)
160 x 3 (90%) - all push pressed

Superset #1 - OH Press/chinups

95 x 10/bw x 10
95 x 10/bw x 10
95 x 10/bw x 10

Superset #2 - back raises/hanging leg raises

bw + 10 x 10/bw x 10
bw + 10 x 10/bw x 10
bw + 10 x 10/bw x 10

No gi Jiu-jitsu

- easy warmup
- learned a few ways of taking the back
- 30 minutes of sparring

[NickAus]

^Great work!!

Your no doubt doing very well with your BJJ, you should post some training for us to see when you get time.

[NickAus]

Dam my arrow was not meant to point at Sergio ha ha.

[StLRPh]

another excellent session, keep on rolling

[Coke]

Nice job throughout as usual dude.

[mchicia1]

What does it typically cost for you to train per month? I was looking into doing some boxing training....the local gym was listing 40 dollars per 1 hour 1 on 1 session. It said it was 50 a month to be a member and use the gym. I guess thats not that bad? I figure one 1 on 1 lesson per week...spend rest of days working on what I learned, rinse repeat?

[brihead301]

Thanks fellas! You fuckers are some great motivators!!!

Mchicia1, I pay $100/month. I have access to unlimited BJJ, MMA, kempo, and conditioning classes. I just do BJJ though, because that's all I'm interested in. Also, I take private lessons every now and again for 3 for $100.

4/6/11

Gi Jiu-Jitsu

- Light warmup
- Some flow rolling drills
- 15 minutes of rolling

[brihead301]

4/7/11 - cycle 17, wave 3

Squat

45 x 5
95 x 5
135 x 5
185 x 3
225 x 3
255 x 5 (75%)
290 x 3 (85%)
325 x 3 (95%) - I think I may be starting to sacrifice depth now that I'm getting up in weight. I need to work on that.

Bench

45 x 5
135 x 5
185 x 5 (75%)
210 x 3 (85%)
235 x 1 (95%) - My bench literally will not move beyond 240...unless of course I decide that I want to gain weight, but I don't want to do that.

Superset #1 - Front squat/CGBP

185 x 10/185 x 7
185 x 10/185 x 7
185 x 10/185 x 7

[Time+Patience]

I like the most recent superset!

My bench is always my trouble spot. We tend to have the same strengths and weaknesses. Strong leg drive, but weaker bench strength. You also have solid military strength as well.

Dare I say, might you change off of 5-3-1 for bench?

[brihead301]

I'm really not too concerned with increasing my bench all that much honestly.

I just stick with the 5/3/1 because of it's versatility in the assistance work, while at the same time slowly driving the main 4 lifts up....if I hit a wall, I just simply do a 10% reset and continue along with the progression.

It's the hypertrophy/conditioning assistance work that I really like. The main lift is just kinda there as a staple, because I feel I should be driving the main lifts up, regardless of how slowly it is happening. I'm more focused on the assistance work, and I frequently switch it up. So while it may look like I've been sticking to the same program for 2 years now, I actually have been switching things up very often....the only thing that actually stays consistent is the main lift, which just follows right along mathematically....pretty simple really!

It's definitely a great "powerbuilding" program IMO.

[borracho]

I think I may be starting to sacrifice depth now that I'm getting up in weight. I need to work on that.

I am in a constant battle with that same issue...for whatever reason my limit on reasonable depth is 275-295 and then anything over that my depth suffers.



My bench literally will not move beyond 240...unless of course I decide that I want to gain weight, but I don't want to do that.


I know you like following the program and have done very well by doing so, but...maybe changing the warm up rep scheme a little would help? Just to save a little in the tank and get a couple extra reps on the top set...or maybe take the top weight and do a few extra singles after. Just a couple suggestions that have helped me on bench a little.

[Cards]

Nice workout bro, when the squats started to get heavy and I felt the depth going I started to use a box. It really helped me mentally. That being said, looking awesome in here, keep it up.

[Coke]

Moving on impressively with everything Brian.

[NickAus]

Keeping it going well!!

[Kiff]

Looking good

[jed]

Looks like things are going great with you Bri and hopefully they continue that way. You should send Wendler your progress and your experiences with 5-3-1. I'm sure someone like him would love to hear from someone who's been doing the program consistently for over 3 months :P

[Kiff]

I'm really not too concerned with increasing my bench all that much honestly.

I just stick with the 5/3/1 because of it's versatility in the assistance work, while at the same time slowly driving the main 4 lifts up....if I hit a wall, I just simply do a 10% reset and continue along with the progression.

It's the hypertrophy/conditioning assistance work that I really like. The main lift is just kinda there as a staple, because I feel I should be driving the main lifts up, regardless of how slowly it is happening. I'm more focused on the assistance work, and I frequently switch it up. So while it may look like I've been sticking to the same program for 2 years now, I actually have been switching things up very often....the only thing that actually stays consistent is the main lift, which just follows right along mathematically....pretty simple really!

It's definitely a great "powerbuilding" program IMO.

This is a great attitude mate. It has an will, I am sure, serve you well.

[StLRPh]

nice work on everything Bri, have you done a back off set for bench before? Just hit the prescribed weight/reps and then drop it by 10-20% and rep out (while leaving a few in the tank?)

[brihead301]

Thanks a lot fellas! Good call on the box Cards...I may give that a shot, although I've never done box squats before. Stlrph, I have done that before with bench....honestly, I just need to gain weight if I really want to increase my bench, but really I'm not too concerned with it. I'd much rather have a 500 lb. deadlift than anything else! I think I am going to write Wendler one of these days giving him props on his program. How would I get a hold of him? Elite fitness?

Anyway, onto today's session...only had about 3 hours of drunken sleep last night, but I needed to get to the gym so I could complete this cycle before I go away for work, so I got it done

4/10/11 - cycle 17, wave 3

Deadlift

135 x 5
225 x 3
340 x 5 (75%)
385 x 3 (85%)
430 x 1 (95%) - all time PR! These are starting to get a bit heavy!!

OH Press

45 x 5
95 x 3
130 x 5 (75%)
150 x 3 (85%) - push pressed all 3
165 x 2 (95%) - all time PR!! Push pressed both reps

Big superset #1 - OH Press/weighted chinups/back raises/hanging leg raises

95 x 10/bw + 25 x 10/bw + 10 x 10/bw x 10
95 x 10/bw + 25 x 10/bw + 10 x 10/bw x 10
95 x 10/bw + 25 x 10/bw + 10 x 10/bw x 10

[Off Road]

I would hope a PR feels heavy - lol
Nice job Bri!

[NickAus]

Great work on the PR pull!!

[borracho]

Awesome pulls! Especially when considering the sleep, er...lack of sleep.

[mchicia1]

430...that is strong man. Nice work in here.

[Coke]

Fine new PRs with the deads and overheads.

[brihead301]

Thanks a lot fellas! It's good to be back!!

[brihead301]

Squat
225 x 13
240 x 11
250 x 10
160 x 20
230 x 13
245 x 12
255 x 10
240 x 10
250 x 11
260 x 8
240 x 15
250 x 12
265 x 6
240 x 20
255 x 5
270 x 3
255 x 6
270 x 3
245 x 11
260 x 3
275 x 4
250 x 11
265 x 7
280 x 3
255 x 12
270 x 5
285 x 3
260 x 10
275 x 5
290 x 3
265 x 8
265 x 10
265 x 11
280 x 5
295 x 3
270 x 5
285 x 4
300 x 3
270 x 7
290 x 4
305 x 3
275 x 5
290 x 4
275 x 6
290 x 4
310 x 3
280 x 6
295 x 4
315 x 3
285 x 6
300 x 5
320 x 3
290 x 5
305 x 4
325 x 3
295 x 5
310 x 4
330 x 3

Bench
170 x 14
180 x 13
190 x 10
140 x 20
175 x 13
185 x 11
195 x 7
180 x 12
190 x 10
200 x 8
185 x 12
195 x 10
205 x 6
185 x 12
200 x 8
210 x 5
200 x 8
210 x 5
190 x 11
205 x 8
215 x 5
195 x 10
205 x 7
220 x 5
200 x 9
210 x 6
225 x 2
215 x 3
230 x 1
210 x 5
210 x 5
220 x 4
235 x 1
215 x 5
225 x 3
240 x 0
215 x 6
225 x 3
240 x 2
215 x 5
230 x 2
215 x 4
205 x 7
220 x 4
200 x 10
210 x 5
225 x 3
205 x 8
215 x 5
230 x 2
210 x 6
220 x 4
235 x 1
215 x 6
225 x 3
240 x 1

Deadlift
315 x 12
335 x 10
350 x 5
325 x 12
340 x 10
360 x 7
235 x 5
330 x 13
345 x 3
365 x 7
330 x 12
350 x 9
370 x 7
335 x 13
355 x 10
375 x 7
355 x 10
375 x 7
340 x 11
360 x 9
380 x 5
345 x 8
365 x 8
385 x 6
350 x 11
370 x 8
390 x 6
355 x 5
375 x 8
395 x 1
355 x 11
355 x 11
380 x 5
400 x 3
360 x 10
385 x 3
405 x 3
365 x 8
385 x 3
410 x 2
370 x 8
390 x 3
370 x 8
390 x 3
415 x 1
375 x 8
395 x 3
420 x 1
380 x 5
400 x 3
425 x 1
385 x 5
405 x 3
430 x 1
385 x 5
410 x 3
430 x 1

OH Press
100 x 12
110 x 10
115 x 9
105 x 11
115 x 9
120 x 7
95 x 5
110 x 11
115 x 7
125 x 7
115 x 10
120 x 7
130 x 4
120 x 8
125 x 7
135 x 4
125 x 7
125 x 8
130 x 6
140 x 3
130 x 6
135 x 5
145 x 1
130 x 6
140 x 4
145 x 0
120 x 9
125 x 8
135 x 4
125 x 8
125 x 8
130 x 6
140 x 3
130 x 6
135 x 4
145 x 0
130 x 7
140 x 3
145 x 2
135 x 5
135 x 5
145 x 3 pp
150 x 3 pp
140 x 6 (3 strict, 3 PP)
150 x 5 pp
155 x 4 pp
145 x 5 (3 strict, 2 pp)
155 x 3 pp
160 x 2 pp
150 x 5 pp
160 x 3 pp
165 x 2 pp
155 x 5 pp
160 x 3 pp
170 x 1 pp

[brihead301]

4/18/11 - cycle 17, wave 1

Squat

45 x 5
95 x 5
135 x 5
185 x 3
225 x 5 (65%)
260 x 5 (75%)
295 x 5 (85%)

Front squat

170 x 10, rest 60 seconds
170 x 10, rest 60 seconds
170 x 10, rest 60 seconds
170 x 10, rest 60 seconds
170 x 10

Superset #1 - dragon flags/hanging leg raises

bw x 10/bw x 10
bw x 10/bw x 10
bw x 10/bw x 10

That was a hell of a workout! Those 5 sets of front squats are killer!

[borracho]

Squats are getting up there Bri! I bet the core is taking a nice beating with the front squats, too.

[StLRPh]

nice work as usual

[-JM-]

Bri nice to see the big DL PR!! Still being a BAMF all day everyday I see.

You can add Wendler on FB. There is a serous amount of nuthugging going on though, from wingnuts who have probably just completed their first 4 weeks of 531 leaving ''praise be to Lord Wendler'' messages. Its a bit creepy.

One guy wrote something like, ''hey Wendler, Thanks so much for your 531..... blah blah blah......., I used to squat 315x7 and now I am can do 405x2''.........

Call me Ishmael, but if you can squat 315x7 could you not wrassle 405x2?

Anyway, I digress. lol No doubt he would appreciate a proper success story like yours.

[brihead301]

Haha, ya I don't think I'm going to join his nutt hugging groupie following. Thanks for the words all!

[LuNa]

Squats are looking really solid. 5 sets of 10 is killer on Front squats. Very impressive.

[NickAus]

Quadzilla!!

[Coke]

No joke, killer sets of squats Brian!!

[hug dog]

Very nice. Your endurance is crazy. I would passout after the first 60 second rest.

[brihead301]

Fuck...my legs are definitely feeling it today!!! It's always wave 1, after the deload week that is the killer....

Thanks ya'll!

[brihead301]

4/20/11 - cycle 17, wave 1

First off, happy 4/20!!!

Bench

45 x 5
135 x 5
165 x 5 (65%)
190 x 5 (75%)
215 x 6 (85%)

Big superset #1 - DB Bench/DB rows/DB OH Press/weighted pullups

65s x 10/65s x 10/50s x 10/bw + 25 x 5
65s x 10/65s x 10/50s x 10/bw + 25 x 5
65s x 10/65s x 10/50s x 9/bw + 25 x 5

Gi Jiu-Jitsu

- light warmup
- learned some awesome guard choking techniques
- about 15 - 20 minutes of sparring

Damn, no BJJ Friday or Saturday, and I'm getting a tattoo Thursday....that means I have to wait until next Monday to train more...and that's coming off a 1-week forced layoff. This is gonna hurt!!

[StLRPh]

what's the tattoo of?

[brihead301]

It's a hot devil chick playing a grand piano...It's 3/4 done, I'm just getting it finished today. I'll post pics when it's done!

[brihead301]

4/22/11 - cycle 17, wave 1

I was dead today....even 135 felt ridiculously heavy!!! Needless to say, I was not looking forward to the final set of these. Somehow I managed to get through though.

Deadlift

135 x 5
135 x 5
225 x 3
295 x 5 (65%)
340 x 5 (75%)
385 x 5 (85%)

Hanging leg raises

bw x 10
bw x 10
bw x 10

Done

[Off Road]

Dead for Deads - lol
Nice efforts though.

[Coke]

Both efforts are nice man.

[brihead301]

Thanks guys!! Sorry I haven't been posting in journals lately....I don't even feel like keeping up on my own honestly. I'm really down on my motivation lately. My shoulder is killing me, and I just don't feel like training at all...yet I still go just like clockwork, because it's such a habit for me. But ya...I'm going through a rough time as far as motivation is going....oh well.

4/25/11 - cycle 17, wave 1

OH Press

45 x 5
115 x 5 (65%)
135 x 5 (75%)
155 x 5 (85%) - push pressed all 5 reps, PR +1 rep

superset #1 - OH Press/chinups

95 x 10/bw x 10
95 x 10/bw x 10
95 x 10/bw x 10

Superset #2 - DB Incline presses/seated cable rows

60s x 10/140 x 10
60s x 10/140 x 10
60s x 10/140 x 10

No gi jiu-jitsu

- warmup, moderate
- drilled basic subs
- drilled basic sub escapes
- 25 minutes sparring, got owned by a blue belt that is 50 lbs. lighter than me!

[StLRPh]

nice work on the PR, rest that shoulder up.

As I'm sure you've noticed there is a huge range of skill between blue belts :) you never know what you're going to get

[Off Road]

We all go through those periods of low motivation. Just get in the basics until it returns.

[mchicia1]

Perfectly normal to lack motivation sometimes, especially after doing 5/3/1 for like 2 years straight :).

[Coke]

got owned by a blue belt that is 50 lbs. lighter than me!

Training with that guy, or these types of guys is where its at imo, this forces you to grow per se.

[NickAus]

Deads looked good..........hope the shoulder is on the mend!!

[LuNa]

Being low on motivation but still getting your session's is very impressive. Keep it up and hopefully your motivation will be back soon enough.

[brihead301]

Thanks fellas! And this is why I love this site....constant support!!! Ya, the shoulder is an ongoing injury, which hopefully heals itself up eventually...I don't plan on stopping anytime soon, so rest is out of the question :). Yesterday was squat day, and I felt very strong with my squats, although I didn't go all out on the fronts like I usually do with the 5 x 10 with 60 seconds rest between sets...but as I said, my body is definitely in need of a bit of a break, so I'm not pushing 100% right now. My Jiu-jitsu is feeling shitty too, but nontheless I will continue to train in order to get through this plateu period.

4/26/11 - cycle 17, wave 2

Squat

45 x 5
95 x 5
135 x 5
185 x 3
240 x 3 (70%)
275 x 3 (80%)
310 x 4 (90%) - my form seemed to get increasingly better, and my depth got deeper as the weights got heavier!!! Weird.

Big superset #1 - Front squats/dragon flags/hanging leg raises

170 x 10/bw x 10/bw x 10
170 x 10/bw x 10/bw x 10
170 x 10/bw x 10/bw x 10

Gi Jiu-jitsu

- Let's just say it was a shit day, and I got my ass handed to me....felt like it was first day training....fuck it, hopefully today will be better.

[StLRPh]

sounds like a week or two of the "Jack shit" accessory plan might be in order

[Kiff]

Shit to hear about the bad fighting session, nice squats tho so 1/2 aint bad :)

[Off Road]

sounds like a week or two of the "Jack shit" accessory plan might be in order
It's always a good idea to throw those in from time to time. Let the body catch up Bri.

[Coke]

Luv the way you handled those squats.

[brihead301]

Thanks fellas!!! Motivation is starting to come back again...but than again, maybe that's just because it's Friday!?!?!

4/28/11 - cycle 17, wave 2

Bench

45 x 5
135 x 4
175 x 3 (70%)
200 x 3 (80%)
225 x 3 (90%)

Big superset #1 - DB Bench/DB rows/DB OH Press/ Weighted chinups

65s x 10/65s x 10/50s x 10/ bw +35 x 5
65s x 10/65s x 10/50s x 10/ bw +35 x 5
65s x 10/65s x 10/50s x 10/ bw +35 x 5

No gi Jiu-jitsu

- moderate warmup
- guard pass to submission drills
- went over some ankle locks and defenses
- 15 minutes sparring

[Off Road]

Nice bench session...That was a HUGE Super Set.. I would be completely gassed after something like that. Nice job Bri.

[StLRPh]

That was a HUGE Super Set.. I would be completely gassed after something like that. Nice job Bri.

x2, great work as always

[mchicia1]

Looks like your bench went up? Good job dude.

[brihead301]

Thanks guys! Nah, bench didn't go up....I'm on either my first or second reset (I think second)...I always stall out at around 240.

[brihead301]

4/29/11

Open mats sparring

[brihead301]

5/2/11 - cycle 17, wave 2

Deadlift

135 x 5
225 x 3
320 x 3 (70%)
365 x 3 (80%)
410 x 3 (90%)

Superset #1 - weighted back raises/hanging leg raises

bw + 20 x 10/bw x 10
bw + 20 x 10/bw x 10
bw + 20 x 10/bw x 10
bw + 20 x 10/bw x 10
bw + 20 x 10/bw x 10

No gi Jiu-jitsu

- warmup
- basic drilling
- learned some S-mount techniques
- 25 minutes of sparring

[StLRPh]

still trucking along, got a little worried there for a sec

[Off Road]

I was just thinking...where's Bri?

[Kiff]

Awesome deads mate good to see your still touching base ;)

[Coke]

Keeping things in check with the lifting and fight game training, among other things dude.

[NickAus]

Do you try to get on top at the start or jump to gaurd like some people?

I bet you'll be killing it in no time!!

[borracho]

Nice DLs bri!

[brihead301]

Thanks fellas!! Work is insane anymore, I hardly have time to post on here anymore which is why I've only been sporatically able to keep up on my journal and post in all yours....thanks for the replies though all...I never stop training!!!! (Just posting, haha).

Nick, I switch it up. Sometimes I pull guard to work my guard game, and sometimes I go for the top...I try to work on everything in there!

5/4/11 - cycle 17, wave 2

OH Press

45 x 5
95 x 3
125 x 3 (70%)
145 x 3 (80%) - 1 strict, 2 push press
160 x 3 (90%) - 3 push press

Big superset #1 - OH press/pullup/Incline DB press/seated cable rows

95 x 10/bw x 10/60s x 10/140 x 10
95 x 10/bw x 10/60s x 10/140 x 10
95 x 10/bw x 10

Gi Jiu-jitsu

- easy warmup
- went over some collar choke basics
- half hour or sparring

[brihead301]

5/5/11 - cycle 17, wave 3

Squat

45 x 5
95 x 5
135 x 5
185 x 3
225 x 3
260 x 5 (75%)
295 x 3 (85%)
330 x 3 (95%) - PR+5 lbs!!! Most I've ever squatted in my life!

Superset #1 - Front squat/dragon flags/hanging leg raises

185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10

No Gi Jiu-jitsu

- moderate warmup
- went over some S-mount stuff
- 15 minutes of sparring

[StLRPh]

Nice PR!

[NickAus]

Nice work!!

[Mark!]

Awesome PR Bri, fantastic brother. Those supersets looks like some tough stuff, way to get after it.

[hug dog]

congrats - for me PR's is what it is all about. Feel great about the moment and then get ready to work harder to hit the next one!

[Coke]

The back-to-back efforts are great Brian.

[brihead301]

Thanks fellas!

5/9/11 - cycle 17, wave 3

Bench

45 x 10 on decline bench
45 x 10 on flat bench (trying to warm up my bad shoulder)
45 x 10
135 x 5
190 x 5 (75%)
215 x 3 (85%)
240 x 1 (95%)

Superset #1 - CGBP/BB Rows

185 x 7/bw x 10
185 x 7/bw x 10
185 x 7/bw x 10

Weighted pullups

Bw + 35 x 5
Bw + 35 x 5
Bw + 35 x 5

No Gi Jiu-jitsu

- light warmup
- flow drills warmup
- continued learning S-mount stuff (armbar, farside americana, far side armbar)
- 25 minutes of sparring

[tom183]

Nice pull-ups.

[mchicia1]

Bri we both seem to have lax, unstable shoulders...

A trick I have been using is to do a pulling movement before my pressing movement. I will do my barbell rows before bench and pullups before seated/standing press. It brings a lot of blood to the area and seems to fill in the gaps to give it some stability.

[brihead301]

Thamks for the suggestion. I think I will give that a shot!!

[StLRPh]

Have you tried to microload your bench? Same program of course but don't round to the nearest 5lb anymore, do exactly what it calculates out to.

[borracho]

Something I learned after all my shoulder issues- I've been really careful to warm up before starting to bench. You could try starting out with static stretching, then some dynamic type of warm ups...I do all that before I even start warming up with the bar. And if I am feeling particularly tight that day I will even do some push ups before hand.

BTW congrats on the squat PR! Awesome milestone there.

[brihead301]

Right on fellas!! Thanks a lot! Bench actually doesn't bother me much...it's the OH pressing that kills my shoulder. This is a fairly new injury though, so I'm learning how to deal with it. I will have to just start warming it up as you guys suggest though...thanks!

[mchicia1]

Right on fellas!! Thanks a lot! Bench actually doesn't bother me much...it's the OH pressing that kills my shoulder. This is a fairly new injury though, so I'm learning how to deal with it. I will have to just start warming it up as you guys suggest though...thanks!

Ya man, try the pullups prior...

If it still hurts after all that, try seated press instead. If that still hurts, try something else. No need injuring yourself over a military press (JMHO).

Another thing to try...do shoulder dislocates daily with a broom stick.

[mchicia1]

Oh didn't see that squat PR...that is impressive man, keep it up.

[Off Road]

I swear by the lying L-fly exercise. I try to throw it in at the end of my workouts as often as possible.

[NickAus]

Congrats on the PR!!

[Brian C]

Somebody is still killin it! Really excellant training lately Bri! Congrats on the squat PR too. 531 really is doing you wonders

[brihead301]

Thanks a lot fellas! And thanks for the suggestions for the shoulder...I will definitely try some of these out on Sunday for OHP day.

5/11/11

Gi Jiu-jitsu

- nice warmup
- learned an open guard sweep while opponent is standing
- 30 minutes of rolling

[brihead301]

5/12/11 - cycle 17, wave 3

Deadlift

135 x 5
225 x 3
340 x 5 (75%)
385 x 3 (85%)
430 x 1 (95%) - Not a PR, because this was my same top weight last cycle, but it was a PR last cycle (calculations...meh). However, it was EASY today!! The funny thing was that I got all pumped up for the lift too, and as soon as I went to lift it, I realized that there was only 3 plates on one side, and 4 on the other...it was embarassing first off all because some new personal trainer guy stood there and watch me get all pumped up for this lift, and then it wasn't even loaded properly...but also, I had to get re-pumped up!! Oh well, it was still easy nontheless.

Superset #1 - SLDL's/hanging leg raises

225 x 10/bw x 10
225 x 10/bw x 10
225 x 10/bw x 10

No gi Jiu-jitsu

- easy warmup
- trained some wrestling takedowns (I hate training takedowns!!)
- wrestling sparring
- Jiu-jitsu sparring

Good night lifting, shitty night in BJJ.

[LuNa]

Nice deadlifts! Should be getting a new PR in that soon.

Ill echo the rest on the shoulders, pull ups work wonders for warming up my shoulders. I also do some static stretching and light dumbbell clean and presses to increase flexibility. Shoulder dislocates are also great.

[NickAus]

Awesome when big weights fly up.......thats what its all about!!

Great work!!

[Mark!]

Aw yeah buddy, when big weights move fast, that's a great feeling. Keep it up man.

[StLRPh]

nice work, why did you decided not to do a double?

[Off Road]

Nice deads Bri...laughing at misloading the bar. Good thing you noticed it.

[Coke]

(I hate training takedowns!!)

Life is funny sometimes, you may possibly become quite proficient with takedowns later on.

Liking that workout guy.

[Brian C]

Great pulls Bri!

[brihead301]

Thanks fellas! Ya Coke, I have a feeling I may get good at takedowns too...I train them only because I have to sometimes, but it sucks. I figure if I just keep doing it though, I will just naturally get better at them. Still, I much prefer the groundwork...that's probably just because falling down over and over sucks, so I prefer to just be on the ground already ;).

5/15/11 - cycle 17, wave 3

OH Press

45 x 10
decline bench bar x 20
pullups - bw x 5
45 x 10
pullups - bw x 5
95 x 3 (trying to warmup the shoulder)

135 x 5 (75%)
155 x 3 (85%) - push pressed all 3 reps
170 x 1 (95%) - PR +5 lbs!! Push press

Big superset #1 - OH press/chinups/DB incline press/cable seated rows

95 x 10/bw x 10/60s x 10/140 x 10
95 x 10/bw x 10/60s x 10/140 x 10
95 x 10/bw x 10/60s x 10/140 x 10

And it's deload time....I will certainly enjoy it!!!

[StLRPh]

nice work Bri, that's gotta be pretty close to BW, right?

[Off Road]

Nice presses...enjoy the week of deload.

[brihead301]

Thanks fellas! I'm actually very suprised at how much more weight I can lift by push pressing...170 really wasn't hard at all...but I struggle with 145 when I'm strict pressing. I definitely see a bw push press coming up in the near future!!

[StLRPh]

Thanks fellas! I'm actually very suprised at how much more weight I can lift by push pressing...170 really wasn't hard at all...but I struggle with 145 when I'm strict pressing. I definitely see a bw push press coming up in the near future!!

I have no idea where I read it and I could be remembering it incorrectly but I remember someone saying that your push press should be at least 10% better than your strict and your push jerk should be 10% better than your push press. With your strength on front squats you're set to move some big weights on both of those lifts.

[Coke]

Fine training going on there bro.

[NickAus]

Nice PR there!!

[brihead301]

5/16/11 all the way to 5/21/11

A whole shitload of Jiu-jitsu training that I didn't log in because I've been too damn busy to get to my computer! It's been fun though!

[brihead301]

5/23/11 - cycle 18, wave 1

Squat

45 x 5
95 x 5
135 x 5
185 x 3
230 x 5 (65%)
265 x 5 (75%)
300 x 6 (85%)

Superset #1 - Front squat/dragon flags/hanging leg raises

185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10

[brihead301]

5/25/11

Gi Jiu-Jitsu

- no warmup
- learned a cool little flow drill
- 10 minutes sparring

meh...kind of a beat class

[brihead301]

5/26/11 - cycle 18, wave 1

Bench

45 x 5
135 x 5
165 x 5 (65%)
190 x 5 (75%)
215 x 5 (85%)

Superset #1 - BB rows/CGBP

185 x 10/185 x 7
185 x 10/185 x 7
185 x 10/185 x 7

Weighted pullups

bw + 45 x 5
bw + 45 x 5
bw + 45 x 5

This is getting difficult to stay consistent with my training. My work has me going to all these classes. I have another week long class coming up from 6/6 - 6/10...so I'm kinda chucking a forced deload right in the middle of a cycle. Then, I have a few vacations coming up in the end of June and the middle of July. My thoughts are that I'm just going to move right along with Cycle 18 and train every chance I get....if 2 sessions happen to be 6 days apart from each other, so be it....Towards the end of July I should be back to my consistency again. All I know is that I will continue to do my best to lift 3 days/week and train BJJ every chance I get (at least 3 days a week).

[Off Road]

Good update. Very nice squats. You'll be fine with the busy schedule, just get them in when you can.

[StLRPh]

Life happens, you'll be fine I'm sure. Probably find a whole new level of motivation when you're able to come back.

[Coke]

Way to bring us up-to-date, lol...clearly got a lot on the agenda and that is a good thing man.

[NickAus]

Holding steady, well done!!

[hug dog]

Yeah Squats are rocking and PUll ups are studly.

[borracho]

All I know is that I will continue to do my best to lift 3 days/week and train BJJ every chance I get (at least 3 days a week).

Thats what its all about bud! Nice job on the pullups...impressive!

[brihead301]

Thanks all!

5/31/11 - cycle 18, wave 1

Deadlift

135 x 5
225 x 3
300 x 5 (65%)
345 x 5 (75%)
390 x 5 (85%) - normally, I've been dreading the 5/5/5 day anymore for deads...but it wasn't too bad today. I think the extra recovery time certainly has helped!

Superset #1 - back raises/hanging leg raises

bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10

Gi Jiu-jitsu

- moderate warmup
- went over some basics
- 1/2 hour rolling

The weather was 95°F and I was sweating my balls off!!!! It was awesome!

[Off Road]

I like that workout...short and brutal.

[StLRPh]

Training in a gi in the summer = :drooling:

[hug dog]

cycle 18, wave 1

You certainly make it very easy to follow along and prove this workout can work for a long time. I like the idea of starting with deads. I might do that tonight.

[Coke]

Fine hot summer fun with the weights and all, lol.

[LuNa]

Very solid deads and squats. Im sure you will find a work around the busy schedule. Your consistency has always been impressive.

[brihead301]

Thanks fellas! Yes, training in the hot summer is definitely what I call FUN!!! Can't wait to train BJJ today!

6/1/11

Gi Jiu-jitsu

- Light stretching
- Went over a basic guard pass
- 30 minutes of intense sparring

[brihead301]

6/2/11 - cycle 18, wave 1

OH Press

45 x 6
95 x 5
120 x 5 (65%)
140 x 5 (75%) - all push pressed
155 x 3 (85%) - missed 2 reps, don't think I was rested enough. I will repeat this weight next cycle. All push pressed

Superset #1 - OH Press/pullups

95 x 10/bw x 10
95 x 10/bw x 10
95 x 10/bw x 10

Had to get it all in in 45 minutes, so had to cut it short.

[StLRPh]

Nice work on everything, since you're push pressing anyway I would probably do that for all 3 work sets. No reason to waste any extra energy on strict pressing before hand. The extra practice may also do you some good.

[NickAus]

BJJ must be really coming along now!!

How are your ears?

[Off Road]

You'll get it next week. I know you will. Right?

[Brian C]

Yo Bri, your numbers look phenominal! Very good numbers on top of all the bjj. Really impressed!

[Coke]

Looking awesome man, remaining steadfast - big things to come.

[hug dog]

Hey Bri do you remember when you stated this - Definitely some solid numbers in here man!!! Your squat and bench KILL mine...but I've got you on the deadlift .

Well just thought I would point out I pulled 420 x 3 last night. Not sure if you remember but I said I would let you know when I caught up to you. YOUR TURN! Nice healthy competition.

[StLRPh]

Hey Bri do you remember when you stated this - Definitely some solid numbers in here man!!!

bored at work and thought I'd answer for Bri, here's the first entry for 5/3/1


7/27/09

START OF THE 5/3/1 PROGRAM

My starting "maxes" are gonna be about 10% less then my actual 1RM's:

squat - 265
deadlift - 370
OH Press - 120
Bench - 200

1ST WAVE SQUAT DAY

Squat

45 x 5
95 x 5
135 x 5
200 x 5 (75%)
210 x 5 (80%)
225 x 13 (85%)

Bulgarian Split squats

70 x 10
70 x 10
70 x 10

Hack Squats - 1st time ever doing these, I wanted to start out with light weight

135 x 10
135 x 10
135 x 10

Weighted decline situps

3 x 15 w/25 lbs.

Hanging leg raise

3 x 10

MMA

- circuit training w/14 different circuits
- worked on kicking power
- some "wall" technique

I'm really looking forward to seeing how this program works for me. I feel like I'm going really light, but everyone says to start light, and work your way up, so we'll see how that goes.

[brihead301]

Nice work on everything, since you're push pressing anyway I would probably do that for all 3 work sets. No reason to waste any extra energy on strict pressing before hand. The extra practice may also do you some good.

I dunno man, I'd rather strict press as much as I can, and only push press when I absolutely have to...I only started doing push presses because my strict press wouldn't move past 140/145 for shit....

Thanks for the words brotha!


BJJ must be really coming along now!!

How are your ears?

Ya, it's not too bad...some days I feel like I'm doing great...some days, I feel like I suck...I'm going for my 3rd stripe on my white in 2 weeks, and from there it should be about 6 - 12 more months until I finally get my blue. I can't wait!!! The ears aren't too bad...only slightly colliflowered (sp?).:)


You'll get it next week. I know you will. Right?

Damn right! Thanks man!


Yo Bri, your numbers look phenominal! Very good numbers on top of all the bjj. Really impressed!

Thanks bud!


Looking awesome man, remaining steadfast - big things to come.

Thanks!


Hey Bri do you remember when you stated this - Definitely some solid numbers in here man!!! Your squat and bench KILL mine...but I've got you on the deadlift .

Well just thought I would point out I pulled 420 x 3 last night. Not sure if you remember but I said I would let you know when I caught up to you. YOUR TURN! Nice healthy competition.

Thanks bud! Ya, not too bad man...my best so far was 430 x 1, which was my top set last cycle. I will be going for 435 this cycle.


bored at work and thought I'd answer for Bri, here's the first entry for 5/3/1

Haha, thanks!

[brihead301]

Fellas....I'm ending my journal posting days. I have new job duties at work now, and I won't have any time to update my journal. I will occassionally pop into other people's journals here and there.

This doesn't mean that I'm not going to be training though...I absolutely will! I just won't be updating my journal.

Take care fellas!

[NickAus]

Damn I like seeing you progress dude....hope to hear from you soon!!

[hug dog]

The only reason I keep a log is to help keep my motivated. If it becomes a burden then sounds like you are making the right choice. Don't forge to keep me updated on your pulling.

[StLRPh]

sucks to see you go.

keep us posted

[brihead301]

Eh fuck it...Hug Dog, you've got a point. I can't stop posting in my journal! I'll just have to find time at night to Journal whore it up...but ya, I definitely hate not having some good ol' WBB buddies to share my PR's with...so I changed my mind. Work is killing me though, shit sucks!!

6/3/11

Gi Jiu-jitsu

- Intense open mat session...1.5 hours of straight rolling against really good people!

[brihead301]

6/9/11 - cycle 18, wave 2

Squat

45 x 5
95 x 5
135 x 5
185 x 3
245 x 3 (70%)
280 x 3 (80%)
315 x 4 (90%)

Big Superset #1 - Front squat/dragon flags/hanging leg raises

185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10

[brihead301]

6/10/11

Gi Jiu-jitsu

- another intense open mat session for a solid 1.5 hours

[brihead301]

6/11/11

Gi Jit-jitsu

- more non-stop sparring!

[brihead301]

6/12/11

Gi Jiu-jitsu

- 1 straight hour of sparring with just my brown belt, 225 lb, bad ass teacher!!! I was hurting!

[brihead301]

6/13/11 - cycle 18, wave 2

Bench

45 x 5
135 x 5
180 x 3 (70%)
205 x 3 (80%)
230 x 3 (90%)

Superset #1 - CGBP/BB rows

185 x 7/185 x 10
185 x 7/185 x 10
185 x 7/185 x 10

Weighted pullups

bw + 45 x 5
bw + 45 x 5
bw + 45 x 5

[brihead301]

6/14/11 - cycle 18, wave 2

Deadlift

135 x 5
225 x 3
320 x 3 (70%)
370 x 3 (80%)
415 x 3 (90%) - all time rep PR +2 reps...Hug Dog, we are neck and neck (and this is the exact reason why I couldn't give up my Journal!)

Superset #1 - back raises/hanging leg raises

bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10
bw + 15 x 10/bw x 10

Gi Jiu-jitsu

- And yet another whole class of sparring!!! I think my teacher thinks he is being hard on us by having us spar so much in the heat, but what he doesn't know is that I live for this shit!!!

I'm beat as hell...I'm gonna post in a few journals, and pass the fuck out!

[StLRPh]

great job w/ everything and glad you're keeping the journal up

[NickAus]

6/12/11

Gi Jiu-jitsu

- 1 straight hour of sparring with just my brown belt, 225 lb, bad ass teacher!!! I was hurting!

Great stuff!!

[NickAus]

Congrats on the deadlift PR!! They are the best PRS IMO :)

[Off Road]

Great pulling Bri, congratulations.

[hug dog]

I knew you had some fight left in you. Congrats. on the PR - This is why I love these journals. I have had no motivation this week but now I am getting pumped for friday!

[Coke]

Always great to see the sparring sessions and workouts, you consistently add in those supersets too.

[brihead301]

Little update here:

6/16/11 - Cycle 18, wave 2

OH Press

45 x 5
95 x 5
130 x 3 (70%)
150 x 3 (80%) - push pressed
165 x 1 (90%) - push pressed, but only got 1
165 x 1 (90%) - push press, only one again....looks like it's time for another 10% reset

Big superset #1 - OH press/pullups/incline DB press/seated cable rows

95 x 10/bw x 10/55s x 10/140 x 10
95 x 10/bw x 10/60s x 10/140 x 10
95 x 10/bw x 10/65s x 9/140 x 10

[brihead301]

6/15/11

Oops...a little backwards here...missed Wednesday!

Gi Jiu-jitsu

- moderate warmup
- cool sweep series
- 30 minutes of sparring

[brihead301]

6/20/11 - cycle 18, wave 3

Squat

45 x 5
95 x 5
135 x 5
185 x 3
225 x 3
265 x 5 (75%)
300 x 3 (85%)
335 x 2 (95%) - PR!!

This 5/3/1 program is amazing for my squat and deadlift progress (at least as far as my 1RM is concerned), but it doesn't really do much for my bench and OH press.

Superset #1 - front squats/dragon flags/hanging leg raises

185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10
185 x 10/bw x 10/bw x 10

No gi Jiu-Jitsu

- no warmup
- learned a cool new takedown
- about 1/2 hour of sparring starting from our feet

[brihead301]

6/21/11

Gi Jiu-jitsu

- moderate warmup
- learned some triangle techniques
- learned triangle escape techniques
- 20 minutes of sparring

[brihead301]

6/23/11 - cycle 18, wave 3

Bench

45 x 5
135 x 5
190 x 5 (75%)
215 x 3 (85%)
240 x 0 (90%) - this is where I always stall...can't seem to break past 240...oh well, reset time

Superset #1 - BB rows/CGBP

185 x 10/185 x 7
185 x 10/185 x 7
185 x 10/185 x 7

No gi Jiu-jitsu

- pretty intense warmup
- drilled lots of basics
- 15 minutes of sparring

Still truckin along here fellas....hardly have any time for the internet anymore with the new job, the band, and all my training...so I post when I can...Sorry I don't really post much in other people's journals. Hell, I hardly post in my own anymore!

[Off Road]

Nice update and great lifting Bri. Good luck with all your activities.

[Coke]

Glad to see that all is well Brian, fight game training and workouts must stay intact, lol.

[StLRPh]

nice work on the PR. Maybe it's time to change up the accessory work on your pressing days?

[NickAus]

Congrats on the PR!!

Well done!!

[brihead301]

Thanks a lot for all the words, and still checkin in guys! Stlrph, ya I frequently change up my accessory work, but I think the answer is to just simply gain weight if I really want to get my pressing stronger. I don't want to do that though, because BJJ is my main priority right now. No biggie!

6/25/11

Gi Jiu-jitsu

- Sparring, sparring, and more sparring!!

[brihead301]

6/26/11

Gi Jiu-jitsu1

- 3.5 hour seminar with a 6th degree black belt master....my teacher's teacher...total BADASS!!!!
- I pretty much was dead after that was over, but I got my third stripe on my white belt...hopefully in about 6 - 12 months I make blue...I can't wait!!

[brihead301]

6/27/11

No Gi Jiu-jitsu

- Moderate warmup
- lots of drilling
- went over some basic armbar escapes
- 20 minutes of sparring

[brihead301]

6/28/11 - cycle 18, wave 3

Deadlift

135 x 5
225 x 3
345 x 5 (75%)
390 x 3 (85%)
435 x 1 (95%) - PR!! Did it with bad from...my back rounded severely, and I was hurting for the whole rest of the day..but at least I got the PR!

Superset #1 - back raises/hanging leg raises

bw x 10/bw x 10
bw x 10/bw x 10
bw x 10/bw x 10
bw x 10/bw x 10
bw x 10/bw x 10

[brihead301]

6/29/11 - cycle 18, wave 3

OH Press

45 x 8
95 x 5
125 x 3
140 x 5 (75%) - push pressed
155 x 3 (85%) - push pressed
175 x 0 (95%) - damn

Superset #1 - OH press/chinups

95 x 10/bw x 10
95 x 10/bw x 10
95 x 10/bw x 10

Gi Jiu-jitsu

- no warmup
- went over some basic triangles and armbars and switching between the two
- 20 minutes of sparring

I think my time with the 5/3/1 may finally be coming to an end! I wanted to stick it out for 20 cycle, but with my pressing stalling constantly, and my deadlift form degrading, I think I may need to reconsider my training in the gym. I think I need to focus my training more on a suplement to BJJ....I'm not quite sure. I will have to think about it. Who knows though, maybe I may decide to run another cycle or 2...I have this deload to think about it.

[NickAus]

Everything on this page is great!!

Cool to read your log.

You sure are working hard!!

[Off Road]

Hey stranger...
It will be weird not to read your 5/3/1 workouts. But good luck with whatever you decide to replace it with. Should be interesting to hear your thoughts on what would be best for your sport.

[hug dog]

There we go! Nice PR - So if you felt the stiff, sore, or pain from the deadlift yesturday how do you feel today?

I think change can be good sometimes but you are one of the most consistant workers I know. This is my 3rd time starting working out and you have stayed steady this whole time. I look forward to see what you decide to do.

[Coke]

3.5 hour seminar with a 6th degree black belt master....my teacher's teacher...total BADASS!!!!

Those type of seminars are awesome, especially if you are the type that can absorb lots of info. That is great man, a lot to gain from others who are at the pinnacle of the fight game.

[borracho]

Eh fuck it...Hug Dog, you've got a point. I can't stop posting in my journal!
Lol....knew you'd be back.

As for your time with 531...I think change can be good. You've rode the 531 wave good and hard and perhaps a hybrid of that and something else could take you further. It'll be interesting to see what direction you take.

[Bako Lifter]

Damn, all that Gi Jiu-jitsu and still hitting a bunch of PRs.

[ThomasG]

Solid pulling. How many calories are you consuming with lifting and fighting?

[brihead301]

Hey thanks for all the comments. I'm going away next week again, so I'm not going to get started into anything until I get back. I'm just doing some random workouts for the time being. I'm not quite sure how many calories I'm eating. I don't really follow a good diet like I should. I just eat a lot of protien, and I try not to eat like total shit all the time. My weight maintains right around 180 always give or take about 3 lbs.

7/5/11 - Gi Jiu-jitsu

- moderate warmup
- learned a bunch of cross-choke variations
- about 20 minutes sparring

[brihead301]

7/6/11 - random gym session

Squat

45 x 8
95 x 5
135 x 10
185 x 10
225 x 10
275 x 10 - This may have been a PR for reps?
135 x 10

Superset - Bench/chinups

135 x 10/bw x 10
155 x 10/bw x 10
185 x 9/bw x 10

Short and sweet!

[brihead301]

7/7/11

No Gi Jiu-jitsu

- Intense 30 minute cardio warmup
- learned a cool new submission that I won't remember
- 15 minutes of sparring

[Coke]

Looks good, keeping things in check.

[Oregon]

Wow man.. I'm new around here and its wild to look back through this log. Great log, and props for keeping with it this long!

[NickAus]

Great to see more PRs with all the extra stuff you do its even better!!

[Brian C]

Been a hell of a run on 531 buddy. Probably one of the most dedicated logs to the program. Youve made some excellant gains on it and Wendler would be proud. Decisions are always tough on where to go with training, but figure out where you want to go and what is more important training wise. I think the decision is made and wish you the best in what you do.

[Bako Lifter]

Huge sqauts bro.

[Zorachus]

Bri, what routine are looking into next ?

You have ran the 5/3/1 very well, a good year and half. That's what I love about this program, it can be run for a solid year+, possibly two years straight.

[StLRPh]

nice work Bri!

[brihead301]

Thanks fellas! Just got back from a nice long vacation in Cancun. I did one last random gym session before I left:

7/11/11 - random gym sessoin

Deadlift

135 x 10
135 x 10
225 x 10
325 x 10

Superset #1 - OH Press/pullups

95 x 10/bw x 10
95 x 10/bw x 10
95 x 10/bw x 10

Superset #2 - Incline DB presses/seated cable rows

65s x 10/ 140 x 10
65s x 10/ 140 x 10
65s x 10/ 140 x 10

[brihead301]

7/20/11

Start of my new program

New program will consist of an upper/lower split, and it will be just like the 5/3/1 with a squat day, bench day, OH press day, and deadlift day. I will vary the reps though every time I run through a full "wave" of all 4 days. I will do 5's, 10's, 8's, and 15's. I will continue to do random assistance work just as I did in the 5/3/1 program, but I will stick to quad dominant movements on squat day, hamstring dominant movements on deadlift day, horizantal pushs and pulls on bench day, and vertical pushes and pulls on OH Press day. I am going to basically use an increasing pyramid style when selecting the weights, and I will use an "HCT-12" type of thinking when determining how heavy to go. The reason I want to do this type of training is because 1.) I was pushing myself a bit too hard with the BJJ and the strength training before....I would eventually have gotten injured. I could tell I was going heavier then I should have been. Had I been focusing purely on strength it would have been fine, but with the 5 days a week of BJJ it was just too much. Also, I feel that varying the reps will translate well over to BJJ because it will train different systems. Lastly, my last program was getting dull for me, and I was getting bored. I need new motivation in order to continue giving it my 100% every session.

Squat

45 x 10
95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

Front squat

135 x 10
155 x 10
175 x 10
195 x 10

Superset #1 - weighted decline situps/hanging leg raises

bw + 25 x 10/bw x 10
bw + 25 x 10/bw x 10
bw + 25 x 10/bw x 10

Gi jiu-jitsu

- moderate warmup
- reviewed a lot of random moves
- 30 minutes of sparring

[StLRPh]

excellent first session, how many days a week are you going to lift?

[Coke]

Bet the Cancun vacation was amazing...glad to see the revisions, this will work bro.

[Kiff]

Nice new plan mate.

[NickAus]

Looks like youve been doing some thinking..........sounds like some great ideas!!

[hug dog]

The best way to get excited about working out again is switching up a program. It is said to see you change because I loved telling people I knew someone who made the 5/3/1 work for over a year!

[Off Road]

Glad to see you getting motivated. You stuck with 5/3/1 for so long, you've earned a change.

[brihead301]

Thanks a lot fellas! Stlrph, I will continue to shoot for 3 days/week of lifting like I've always done. My new job is pretty demanding, so I may only do 2 days some weeks, but hopefully that doesn't happen.

7/21/11

Bench

45 x 10
135 x 10
155 x 10
175 x 10
195 x 10
135 x 10

BB Rows

135 x 10
155 x 10
175 x 10
185 x 10
135 x 10

Superset #1 - Incline DB Press/Cable seated rows close grip

60s x 10/140 x 10
60s x 10/140 x 10
65s x 10/150 x 10

[NickAus]

Good upper day there!!

[Coke]

Even if the time comes where you can only get the two sessions in one week, just go all out.

[Kiff]

Good day, hear you on the job front, that pays the bills tho, unfortunatly the iron wont just yet :indian:

[brihead301]

7/22/11

Gi BJJ

- Open mats....1.5 hours of sparring!

[brihead301]

7/23/11

Gi BJJ

- light warmup
- tournament training sparring for 1 hour

[brihead301]

7/25/11

Deadlift

135 x 5
225 x 5
275 x 5
325 x 5
375 x 5

SLDL/RDL supersetted with dragon flags

225 x 10/bw x 10
225 x 10/bw x 10
225 x 10/bw x 10

No-gi BJJ

- moderate warmup
- drilling, drilling, drilling
- 20 minutes of sparring

[Brian C]

I like your new plan Bri. Best of luck with it. Numbers are looking really good.

[Coke]

Big sparring lately, good deal on those deads as well.

[Off Road]

Short and sweet. Love it.

[brihead301]

7/27/11

OH Press

45 x 8
65 x 8
85 x 8
105 x 8
125 x 7

Superset #1 - DB OH Press/Weighted chinups

55s x 8/bw + 20 x 8
55s x 8/bw + 20 x 8
55s x 8/bw + 20 x 8

Superset #2 - power cleans/lateral raises

135 x 5/20s x 8
135 x 5/20s x 8
135 x 5/20s x 8

Gi BJJ

- light warmup
- 1 hour of sparring!

[NickAus]

Looking good, training is full on in here!!

[borracho]

Like th new program...always envied your front squat dude...nice weight/volume.

[brihead301]

Thanks for the words all! You guys always keep me motivated!!!

7/29/11

Squat

45 x 12
95 x 12
135 x 12
185 x 12
235 x 12

Superset #1 - Front Squat/Dragon flags

135 x 12/bw x 10
135 x 12/bw x 10
135 x 12/bw x 10

Gi BJJ

1 hour sparring!

[brihead301]

7/30/11

Gi BJJ

- very intense warmup...almost died!
- learned some armbar techniques
- 20 minutes of sparring

[brihead301]

8/1/11

Bench

45 x 10
135 x 5
155 x 5
175 x 5
195 x 5
215 x 5

BB Rows

135 x 5
155 x 5
175 x 5
195 x 5 - PR, weight and reps
205 x 5 - PR, weight and reps

Superset #1 - DB incline press/cable seated rows

75s x 5/180 x 5
75s x 5/180 x 5
75s x 5/180 x 5

[StLRPh]

nice job with the back-to-back PRs