BigBatz's 5-3-1

[BigBatz]

Well I started my second wave of 5-3-1 last week. The first wave took some getting used to but I followed it as it was laid out. I decided to give this program a try after I read the book. I particurly like that it is a get in, get done, and get out type of routine with no fluff thrown in to make it look like your doing something. I chose to use the Triumvirate method he laid out for the assistance work. For the first wave I used the same exercises and and rep scheme he had listed. On the second wave I changed some of the exercises and found them to be a better fit for my weaker spots. I will post my progress here starting with the second wave.

Thanks for looking.

[BigBatz]

Wave 2 Day1

Squat

135 x 5 warm up
225 x 5 warm up
315 x 5 warm up
345 x 5
370 x 5
390 x 5

Leg ext

135 5X15

elevated sit-ups

5x15

out the door

[BigBatz]

Wave 2 Day 2

Bench

135x5 warm up
205x5 warm up
240x5
255x5
270x12 (pretty good for me considering that this was my max a year ago)

Incline dumbbell press

55 5X15

db rows (kroc rows)

60 5x10

out the door

[BigBatz]

Wave 2 Day 3

Deadlift

135x5 warmup
225x5 warmup
325x5
350x5
370x6 PR

SLDL

135 5X12

hanging leg raises

5x12

out the door

[BigBatz]

Wave 2 Day 4

Military Press

45x5 warmup
95x5 warmup
120x5
130x5
135x14 I had to guess at my estimated max might adjust it up 10 lbs next week.

tricep psuh downs

70 5x10

supinated lat pulls

135x10

out the door

[BigBatz]

Wave 2 Day 5

Squat

135 x 5 warm up
225 x 5 warm up
315 x 5 warm up
370x3
390x3
415x3

Leg ext

135 5X15

elevated sit-ups

5x15

out the door

[BigBatz]

4-28-09

Wave 2 Day 6

Bench

135x5 warmup
205x5 warmup
255x3
270x3
290x8 PR probably should of got more but I think I slipped out of the grove around rep 6.

Incline dumbbell press

55 5X15

db rows (kroc rows)

60 5x10

out the door

[T o m m Y]

Strong Stuff Bro
Keep It Up

[BigBatz]

Thanks man. Just getting started again.

[BigBatz]

Wave 2 Day 7

Deadlift

135x5 warmup
225x5 warmup
315x3warmup
350x3
370x3
390x6 PR

SLDL

2255 5X12

hanging leg raises

5x12

out the door

Felt tired because I din't get a good nights sleep the day before

[BigBatz]

5/1/09

Wave 2 Day 8

Military Press

45x5 warmup
95x5 warmup
125x3
135x3
145x12

No accessory work had to cut it short. Didn't sleep well all week.

[BigBatz]

5/4/09

Wave 2 Day 9

Squat

135 x 5 warm up
225 x 5 warm up
315 x 5 warm up
345x5
390x3
435x1

Leg ext

135 5X15

elevated sit-ups

5x15

out the door

Mental note: Had a rough weekend. Lots of work and little sleep. Got all the reps and weight in but it was harder than it had to be. Plus I missed my pre workout meal so my blood sugar probably dropped on top of everything else.

[BigBatz]

5/5/09

Wave 2 Day 10

Bench

135x5 warmup
205x5 warmup
240x5
270x3
305x5 PR

Incline dumbbell press

55 5X15

db rows (kroc rows)

70 5x10

out the door

[BigBatz]

5/7/09

Wave 2 Day 11

Deadlift

135x5 warmup
225x5 warmup
315x3 warmup
345x5
370x3
415x2

SLDL

2255 5X12

hanging leg raises

5x12

out the door

[BigBatz]

5/8/09

Wave 2 Day 12

Military Press

45x5 warmup
95x5 warmup
125x5
140x3
155x7

tricep psuh downs

70 5x10

supinated lat pulls

135x10

out the door

[BigBatz]

5/11/09

Wave 2 day 13

Squat

230x5
255x5
275x5

Leg ext

90x15x5

step up bwx15x5

out the door

[BigBatz]

5/12/09

Wave 2 Day 14

Bench

160x5
175x5
190x5

incl db press

40 5x15

DB Rows

50 5x10