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JakeMcGlaughn
03-20-2010, 05:05 PM
I just finished up my 5th cycle of 5/3/1, and will be starting my sixth cycle Monday. I have been doing 5/3/1 to the T for the previous 5 cylces, but I will be switching things up starting this cycle. I will be doing the 3x3 week first, then the 3x5 week, then the 5/3/1 week, followed by the deload. I will be doing 3 singles with at least 90% of my max after my work sets on the 3x3 week. And I will be doing 2 singles on the 5/3/1 week. I will get only the prescribed reps on the 3x5 week. Also, I will only get the prescribed reps for the top sets of the 3x3 and 5/3/1 weeks. I also reset all of my training maxes to 90% for this cycle.I am doing this because I want to get the feel of heavier weight.

I will be training three days a week, MWF, and I will be doing hill sprints Tuesday and Thursday. I am pretty busy with school at the moment, so I will be using the Triumvirate assistance template and I will also be supersetting all of my assistance work.

Here is the following cycle's template:

Military Day
Military Press 5/3/1
BB Row or Chest-Supported Row: 5x10
superset w/
Dips: 5x10

Deadlift Day
Deadlift 5/3/1
Back Raises: 5x10
superset w/
Weighted Sit-Ups: 5x10

Bench Day
Bench 5/3/1
DB Row: 5x10
superset w/
DB Bench: 5x10

Squat Day
Squat 5/3/1
Lunges: 5x10
superset w/
DB Side Bends: 5x10

If you have any questions about anything feel free to ask!

Off Road
03-20-2010, 05:37 PM
Just checking in. I like the looks of the routine you laid out.

JakeMcGlaughn
03-20-2010, 06:14 PM
Just checking in. I like the looks of the routine you laid out.

Thanks for stopping by! You will see that I get bored relatively quick with my assistance work, I generally change it somewhat after every cycle to keep things different.

StLRPh
03-22-2010, 09:08 AM
Sounds like a well-thought out variation on the 5/3/1. It will be interesting to follow along. BTW, I change my assistance work all time to. Best way to fight Training ADD and still stay on target with your programming :)

JakeMcGlaughn
03-22-2010, 11:11 AM
Sounds like a well-thought out variation on the 5/3/1. It will be interesting to follow along. BTW, I change my assistance work all time to. Best way to fight Training ADD and still stay on target with your programming :)

I cant take the credit for it. This an idea that Matt Rhodes put on the Elite Q&A. And Im glad I am not the only one to get training ADD! haha

JakeMcGlaughn
03-23-2010, 08:01 AM
Military:
120x3
135x3
150x3
165x1
165x1
165x1

Chest-Supported Row:
5x80x10

superset w/

Dips:
4xbwx10
bwx8

This was my first session of training with the singles and overall I liked it. My triceps were fried at the end of the session as you can see by only getting 8 reps on the last set of dips. The entire session took me 35 minutes of actual weight lifting. I did a few minutes on the rowing machine to warm up some. So, the supersets definately came through in the time constrait area.

Off Road
03-23-2010, 08:12 AM
Interesting...it will be interesting to see how the singles instead of repping out the last set works?

StLRPh
03-23-2010, 09:05 AM
Ditto to what OR said. Solid and efficient work.

JakeMcGlaughn
03-23-2010, 12:49 PM
Interesting...it will be interesting to see how the singles instead of repping out the last set works?


Ditto to what OR said. Solid and efficient work.

Thanks for checking in guys, I am also interested to see how it goes. I am looking forward to practicing my technique with the heavier weights and also just get used to handling the heavy weight as well. On the 5/3/1 week I will probably go above 90% for at least 1 single but that will depend on how I'm feeling. This seems to be more of a powerlifting approach to 5/3/1 then the original.

JakeMcGlaughn
03-30-2010, 07:22 AM
So i got a bit ahead of myself with the new training. I have not trained since my last post (a week ago) so I will just count last week as a deload week. I misjudged how much time I would have to train with everything going on. I will go back to training 2 days a week, Squat/Military and Deadlift/Bench. This is definately not what I was hoping for, but I will most likely have to continue this until I am done with school for the year in 6 weeks. I will be updating my log, but it will not be anything too exciting. I will be going back to the original plan once I get out of school, or if I find a lot of time before that.

StLRPh
03-30-2010, 07:31 AM
Best of luck with the new plan. 6 weeks isn't that long and since you'll only be training twice a week you can probably skip some of the deloads.

JakeMcGlaughn
03-30-2010, 11:14 AM
Yeah I dont think I will take any deloads at this point. I will be training tomorrow so I will post the session up sometime tomorrow or thursday

JakeMcGlaughn
04-18-2010, 05:41 PM
Ok after sucking at life I am finally getting back into training. I am feeling pretty weak but thats expected after being a lazy bastard for awhile. I changed up the assistance a little and am not supersetting anymore. Also, I am training 4 days a week. This is an update of this wave so far.

Cycle 6 -Wave 1

4/14/10 - Bench/Deadlift

Bench:
190x3
220x3
245x3

Deadlift:
275x3
315x3
350x3

BB Row:
135x10
135x10
135x10
135x10
135x10

DB Side Bends:
50x10
60x10
60x10
60x10
60x10

4/16/10 - Military/Squat

Military:
120x3
135x3
150x3

Squat:
225x3
255x3
285x3

Lat Pulldown:
80x10
90x10
90x10
90x10
80x10

Weighted Sit-Ups:
25x10
25x10
25x10
25x10
25x10

I just got the required reps on these sets, but the sad thing was they were still pretty tough.I just wanted to get in the gym and it was Wednesday so I made the first wave 2 days a week. I am using my reset maxes and they still feel heavy, so depending on how the rest of the cycle goes I might have to lower the maxes next wave.

JakeMcGlaughn
04-18-2010, 05:46 PM
Bench:
180x5
205x5
230x5

DB Row:
60x10
70x10
70x10
70x10
70x10

Dips:
bwx10
bwx10
bwx10
bwx7
bwx8

I am feeling better physically as these sets felt lighter than last week. I am hoping this continues and I will not have to reset my maxes next cycle.

JakeMcGlaughn
04-19-2010, 07:40 PM
Deadlift:
255x5
290x5
330x5

Back Raise:
bwx10
bwx10

Single Leg Curl:
25x10
35x10
35x10
35x10

DB Side Bends:
60x10
60x10
60x10
60x10
60x10

The reason I did single leg curls instead of finishing the back raises was because I can feel my right hamstring is much weaker than my left. So, I tried out the single leg curls to see what that felt like. I do not know what I am going to do at this point, but I guess I have a week to figure it out.

I am feeling better physically every time I go to the gym so I am really happy about that. If things keep progressing like this I will not have to drop my maxes for next cycle.

I am still on track to start hitting singles next week... pretty damn excited!