Tom Martin's 5/3/1 Journal

[shocker4221]

I've been working out on and off most of my adult life and about 6 months ago decided to get serious and see what i'm actually capable of. Because i'm no spring chicken and am worried about injury, i've decided to try the 5/3/1 program because of the gradual progression. I've also never concentrated on anything other than upper body which would explain my squat and dead lift weights. This was my first week of the program.

Monday Day 1

Squat Actual Max (245) Training Max (220)
Core sets & reps
Leg curl 3x10 @ 75lbs
Leg extensions 3x10 @ 50lbs
Calf raises 2x20 @ 90

Wednesday Day 3

Standing OH Press Actual Max (185) Training Max (165)
Bench Press Actual Max (395) Training Max (355)
Core sets & reps
Incline bench press 3x10 @ 300lbs
Incline d-bell flyes 3x10 @ 40lbs
Skull crushers 3x10 @ 100lbs
Dips 3x15

Friday Day 5

Deadlift Actual Max (295) Training Max (265)
Core sets & reps
Seated Rows 3x10 @ 140 lbs
Machine shrugs 3x15 @ 200lbs
Back extensions 2x12
D-bell rows 3x15 @ 50lbs

I worked shoulders and bench on the same day this week, but that won't happen again because it put too much strain on my shoulders even though I was able to complete all of my lifts. Instead I will add shoulders and the OH press to my squat day. The reason I'm combining two core exercises is because I really don't want to go any weeks missing bench presses and can only work 3 days per week. I'm not sure if what i'm doing is right/wrong or if I should add any other exercises right now. Any suggestions would be great.

[ehopkins932]

Hey dude. I do it 3 days too (I think I PMed you the lay out). It does take you 1 week longer to complete the entire, but your still hitting everything twice every 9 days. Its the difference between 12 cycles and 10 cycles a year. Not really a huge deal especially considering recovery could easily be compromised if squatting and OH on the same day. If it works though, keep at it.

Have you read the actual book in regards to the assistance Wendler recommends?

[shocker4221]

Yeah i'm still reading it and trying to get ideas.

[ehopkins932]

Look at the templates he set out...you wont see leg curls or extensions in there. You can either do the 5x8-10 @ about 50% or just do 2 movements for 2-3 sets. I do 3 sets of 6 box squats after squatting, then 3 sets of abs. 8 cycles has put 80lbs onto my squat.

[shocker4221]

I've got a machine that I can also do squats on that I can use instead of the leg extensions and curls. Never done box squats but am willing to try and do anything that will help.

[ehopkins932]

If its a smythe machine stay away from it. If its a power squat which is unlikely, then Wendler likes those. Id try GMs first and see how those work for you. Box Squats are a bit more taxing.

[shocker4221]

No, it's not a smith machine. You load the plates on and stand under the pads.

[shocker4221]

Week 2

Day 1
Squat
155x3
170x3
195x6

OH press
115x3
130x3
150x6

D-bell press
50x10
50x12
50x20

Side Laterals
10x10
15x10
15x10

Day 3

Bench Press
250x3
285x3
320x4

Incline Flyes
50x10
50x10
50x10

Decline Bench on machine
340x10 x 3 sets

Dips
sets of 15, 12, 10, 12, 15

Day 5

Deadlift
185x3
210x3
240x5

Seated Rows
160x10
160x10
160x10

Lat Pulldowns
160x10
160x10
160x10

D-bell Rows
50x15
50x15
50x15

Back Raises
2 sets of 15