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jbob1
10-13-2010, 11:16 PM
I decided to start a journal even though I'm in the middle of a cycle. Ive been doing 5/3/1 for a few cycles and plan to stay on it for awhile.

Yesterdays workout:

Cycle 3, Wave 3

deadlift
135x5 sumo
135x5 conv
185x3 sumo for the rest
205x5
230x3
256x5 (missed on 6)

Pullthroughs
35x5x10

Abs

Not a huge pr but my sumo form is starting to get better. I look forward to benching tomorrow.

Off Road
10-14-2010, 07:35 AM
Welcome aboard. 5/3/1 is such a great routine.

jbob1
10-15-2010, 11:58 AM
Welcome aboard. 5/3/1 is such a great routine.

Thanks, I really like the simplicity of the routine.


Didn't bench yesterday so I did it today:

Cycle 3 , Wave 3

Bench
40x15
90x5
120x5
136x3(add wrist wraps)
152x2 (second rep was a grinder)

BBB Bench (all reps paused on chest)
80x10
80x10
80x9
80x10
80x9

Dumbell Rows
50x10
50x10
50x10
50x10

I was pretty happy to grind out that second rep, normally my reps are either easy or nonexistent. This cycle my grip was thumbs length from smooth so next cycle I'll move my grip out to either pinky or ring finger on the rings.

jbob1
10-16-2010, 04:37 PM
Cycle 3, Wave 3

Squat
40x10
90x5
130x3
145x1
160x5
182x3
205x3

Ghetto GHR
4x10

Leg curls
30x4x10

Standing abs
35x4x10

Side bends
35x4x10

jbob1
10-18-2010, 09:55 PM
Cycle 3, Wave 4 (deload)

seated OHP

40x10
50x5
55x5
60x5

BB curls
40x10
40x10

jbob1
10-19-2010, 04:01 PM
Cycle 3, wave 4 (deload)

Sumo deadlift

135x5
165x5
175x5
190x5

Abs

Off Road
10-22-2010, 08:32 AM
Good job finishing the cycle strong. Enjoy the deload, then get back after it.

jbob1
10-25-2010, 08:07 PM
Good job finishing the cycle strong. Enjoy the deload, then get back after it.

Thanks.


Cycle 4, Wave 1.

Seated OHP
40x10
62x5
67x5
72x11

BBB Seated OHP
50x10
50x7
50x7
50x10
50x10

Pullups
5x1

BB Curls
40x5x10

jbob1
10-26-2010, 03:37 PM
Cycle 4, Wave 1

Sumo Deadlift
135x5
135x5(conventional)
185x3
210x5
225x5
236x5

Pullthroughs
35x2x10


Felt really tired today, could barely get the prescribed reps and cut the session short. I'm also thinking about switching back to conventional deadlifts.

superdonut
10-26-2010, 09:12 PM
Keep up the good work man, 531 will make you strong. Stay consistent and always try and get PR's every day you are in the gym.

jbob1
10-28-2010, 06:00 PM
Keep up the good work man, 531 will make you strong. Stay consistent and always try and get PR's every day you are in the gym.

Thanks, I think 5/3/1 is the best choice for me right now


Cycle 4, Wave 1


Bench
40x15
40x10
90x5
122x5
132x5
140x5 ( missed on six)

BBB Bench (All reps paused)
80x10
80x10
80x10
80x7
80x10

Dumbell rows
50x5x10


moved my grip out to ring finger on the rings and I'm definitely weaker with a wider grip.

jbob1
11-02-2010, 05:41 PM
I missed my squat work out for the first wave mostly due to insomnia and irregular work hours. I'm not too happy about it I cant worry about it now.


Cycle 4, Wave 2

Seated OHP
40x10
67x3
72x3
76x11 (previous PR was 10 reps)

BBB Seated OHP
50x10
50x10
50x5
50x5
50x6

Pullups
5x1

BB Curl
40x5x10

Recently I started using a stopwatch to keep track of rest time between sets for assistance work. I hope this will slowly help me with conditioning but its hurting my numbers for my BBB work. If I can keep increasing the total reps than its nothing to worry about though.

jbob1
11-03-2010, 04:25 PM
Cycle 4, Wave 2


Deadlift
135x5
135x5
185x3
205x1
225x3
237x3
252x6

Pullthroughs
35x5x10

Decline situps
3x10

Leg Raise
2x10

Switched back to conventional deadlifts and my form is better than it has been, I think the hamstring work has been paying off. Not a PR but close and I didn't use a belt.

jbob1
11-05-2010, 11:42 AM
Cycle 4, Wave 2


Bench
40x10
40x10
90x5
120x1
132x3 Add wrist wraps
140x3
147x3 (This felt pretty hard but I didnt have a spotter today anyway so just stopped here.)

BBB Bench
80x5x10

I didnt pause these like usual so they felt really easy. I wanted to practice using leg drive.

Dumbell rows
50x5x10

I used my elbow sleeves today and I dont know what they might add, if anything, to my bench but it always feels better using them. Still sore from deadlifting on Wednesday so hopefully I feel better tomorrow for squats.

jbob1
11-08-2010, 02:41 PM
I missed my squat workout again, work is just getting in the way. I think in the future I will do my bench and squat workouts on the same day.

Cycle 4, Wave 3


Seated OHP
40x10
40x5
62x5
72x5
80x10 ( previous 10 rep pr was 76lbs)

BBB seated OHP
50x10
50x4
50x5
50x6
50x7

Pullups
5x1

BB curl
40x12
40x12
40x12
40x10

I think my top set went well but my BBB work was really off, I think i just didnt rest long enough after the top set. My pullups are also not improving so I'll have to think about something to help them along.

jbob1
11-09-2010, 03:59 PM
Cycle 4, Wave 3


Deadlift
135x5
135x5
185x3
210x5
237x3
266x2 (missed on 3)

Pullthroughs
35x10
35x10
35x10
35x8 ( started to get pain in both my lower back and groin, so switched to leg curls)

Single leg curls
15x20
15x15

Decline abs
1x10 ( abs started to "lock up", very weird feeling but it usually only happens after 4 or 5 sets)

Deadlifts didnt go as well as I was hoping and a lot of minor pains were bothering me today.

jbob1
11-11-2010, 05:00 PM
Cycle 4, Wave 3


Bench
40x10
40x10
90x5
122x5
140x3
156x2 (Previous PR was 152lbs)

BBB Bench ( all reps paused on chest)
80x10
80x10
80x10
80x10
80x10 might increase the weight for this next time

Dumbell Rows

50x12
50x12
50x12
50x10
50x10


Squats tomorrow

jbob1
11-12-2010, 05:15 PM
Cycle 4, Wave 3

Squat
40x10
90x5
130x3
145x1
165x5
187x3
212x3 (previous PR at 3 reps was 205lbs)

Leg Curl
30x5x10

Standing abs
35x10
35x10
35x10
50x10
50x10

Side Bends
35x5x10

I dont see a point in deloading my squats since this was my only squat workout this cycle. I'll do the 5 rep week I was supposed to do instead of a deload. Debating if I should increase the weight for bench and squats or leave the weight and go for more reps.

jbob1
11-15-2010, 03:20 PM
Seated OHP
40x10
50x5
55x5
60x5

BBB Seated OHP
50x10
50x10

Pullups
3x1

BB Curl
40x12
40x12

jbob1
11-16-2010, 04:11 PM
Deadlift
135x5
135x5
165x5
180x5
195x5

Pullthroughs
35x10
35x10

Decline Abs
2x10

Leg Raise
2x10

jbob1
11-18-2010, 11:04 AM
Bench
40x15
100x5
107x5
115x5

BBB Bench
80x10
80x10
80x10

Dumbell Rows
50x10
50x10


That's it for the deload. Tomorrow im doing the 3 rep week for squats since I missed it .

mchicia1
11-18-2010, 11:51 AM
You made a good choice with 5/3/1. Just stay consistent and the gains will come. Most important thing is patience.

jbob1
11-19-2010, 05:39 PM
You made a good choice with 5/3/1. Just stay consistent and the gains will come. Most important thing is patience.

Thanks, I think I got everything sorted out with work so I shouldnt have any more issues.

jbob1
11-19-2010, 05:50 PM
Squat (based of wave 2 percentages)
40x10
90x5
130x3
150x1
175x3
185x3
205x5 (previous PR at 205 was 3 reps)

Leg Curls
30x5x10

Glute Raise
45x5x10

Standing Abs
50x5x10

Side Bends
40x5x10

Session felt really good today. I might take max singles next cycle just to see where I am at for the year.

jbob1
11-22-2010, 12:04 PM
No workout today and I might not train for the next few days either. I managed to injure both my hamstring tendon and bicep tendon yesterday at work ( I dont have a very physical job either.) My leg is really bothering me but I dont want to do any upper body work in fear of making the injury worse.

Hopefully I'll feel better soon but if not I will just wait until next week to start cycle 5.

jbob1
11-29-2010, 03:49 PM
Seated OHP Percentages based of 90lbs for this cycle
40x10
Working Sets
67x5
72x5
76x10 ( PR is 11 reps at this weight)

BBB OHP
50x10
50x10
50x8 ( stopped here)

Pullups
2x1
2x3 (from standing, not dead hang)

BB curl
40x12
40x12
40x6


Felt sick today so I was not surprised by how this session went. Hopefully i'll feel better tomorrow for deadlifts.

jbob1
12-07-2010, 05:26 PM
Felt sick for most of last week so i decided to just restart cycle 5.

Seated OHP
40x12
Working Sets
67x5
72x5
76x8 ( pr is 11 reps)

BBB Seated OHP
50x5x10

Wide Grip Lat Pulldown
50x5x10

BB curls
40x5x12

Did worse on the press than last week, but I had a two week layoff and my diet was really bad. decided to increase the rest times for the BBB sets to 2mins. I figured that for now its more important to get the sets done instead of trying to get my heart rate up.

Combining my squat and deadlift sessions for tomorrow.

jbob1
12-08-2010, 06:48 PM
Squat (Percentages based off of 225lbs)
40x10
90x5
130x3
150x1
Working Sets
167x5
180x5 (Add Belt)
191x7 ( Not sure if this is a PR, almost threw up though)

Deadlift (Percentages based off of 290lbs)
135x5
185x2 (Add Belt)
Working Sets
216x5
232x5
247x5 (Chalk + hook grip)

No time for assistance work.

Knee was bothering me today which is new but I found an old sleeve and that helped a lot. I think I had too much caffeine before working out because I felt really ****ty.

Overall this was a really tough session. I was spent on the 247 deadlifts and was happy to get the prescribed reps.

Bench tomorrow

jbob1
12-12-2010, 04:52 PM
Had my bench workout tonight but couldnt even get the prescribed reps. Had no motivation after that.

jbob1
12-13-2010, 12:21 PM
Seated OHP
40x10
Working Sets
72x3
76x3
81x9 (missed on 10)

No time for assistance work

Not sure if this counts as a PR today, previous PR is 10 reps with 80lbs. Session felt good though.

jbob1
12-14-2010, 12:23 PM
Deadlifts
135x5
135x5
185x2 (Hook grip for rest of the sets)
205x1
Working Sets
232x3
247x3
261x4

Decline Abs
3x10

Planks
2 sets max time

Not sure if the deadlifts was a PR or not. I'll count it as a PR because I managed to hold my form together even during a heavy set, which i'm really happy about. I also decided to use a hook grip to try and get more used to it, its not too bad so far.

jbob1
12-16-2010, 06:28 PM
Bench
40x10
90x5
120x1 (add wrist wraps)
Working Sets
136x3
145x3
156x3 ( Previous PR was 2 reps)

BBB Bench
90x10
90x10
90x10
90x10
90x10 ( These sets were pretty easy)

Cable rows
50x10
50x10
70x10
70x10
70x10

Good session today. Felt good to get a PR again, even if its small. Ive been using my elbow sleeves for all upper body sessions for awhile now but I dont think they add much, if anything.

jbob1
12-18-2010, 04:13 PM
Squat
40x10
90x5
130x2
150x1
Working Sets
180x3
191x3
205x7 (Previous PR was 5 reps)

SLDL
135x10
155x10
185x8

Glute Raise
45x5x10

Standing Abs
50x4x10 ( Had a sharp pain in my abs after the 4th set, so I stopped there.)

I decided that I've been a pussy when it came to assistance work so im increasing the intensity for them. I wont increase too much for lower body because recover is an issue for me there. I think I will go back to the assistance template from WS4SB version 3, which I liked a lot.

jbob1
12-20-2010, 12:44 PM
Weighed 197lbs before my workout today (not morning weight), so the focus on diet is paying off. Decided to take max singles this week.

Seated OHP
40x10
Working Sets
65x5
75x3
85x1
Extra Sets
100x1
115x1 PR

Lat Pulldown super-set with DB "powercleans"
Latpulldown: 50x4x10
DB Powerclean: 20x4x10

DB Lat Raise
20x4x10

BB Curl
45x12
45x12
45x10
45x10

jbob1
12-21-2010, 07:29 PM
Deadlift
135x5
135x5
185x3
Working Sets
217x5( hook grip)
246x3
275x1 ( hook grip + chalk)
Extra Sets
300x2 (Previous 2 rep PR was 266lbs)

High-Bar Squat
120x5
120x5
120x5
120x5
120x5

Leg Curl
30x8
30x8
30x8

Decline Abs
3x10

I only own 300 lbs of weight so I couldnt go any higher. 300 was my 1RM so I really wanted a double today and I got it, might have been able to get a third but shut it down since I reached my goal.

jbob1
12-23-2010, 11:52 AM
Bench
40x10
90x5
Working Sets
127x5
145x3
160x1
Extra Sets
175x0

DB Press (Neutral Grip)
40x15
40x10

Barbell Rows
135x8
135x10
135x8
135x8

Face Pulls
45x12
45x12
45x12
45x12

No PR for bench today. Not sure whats going on with my bench.

jbob1
12-24-2010, 04:54 PM
Squat
40x10
90x5
130x2
150x1
Working sets
170x5
190x3
215x1
Extra sets
230x1 (Tied PR)
250x1 (20lb PR)
add belt
260x1

SLDL
135x8
155x8
185x8
205x8 Horrible pain in my head after the last rep

Glute Raise
45x12
45x12
45x12
45x12
45x12

Standing Abs
50x10
50x10
50x10
50x1 Had an amazingly bad pain in my abs here, thought I got a hernia or something.

Really happy about how my squat went today. I don't really use a belt that much, so I'll count 250 as my new raw PR and 260 as my PR with a belt. I'm going to stop doing standing abs and might stop doing direct ab work altogether.

As far as next cycle, I'll leave progression alone for everything but bench, which I may either just reduce or switch to a westside like approach, which I liked before.

jbob1
12-27-2010, 09:44 PM
Seated OHP
40x10
55x5
60x5
65x5

jbob1
12-31-2010, 10:10 PM
Bench
40x10
Working sets
100x5
110x5
120x5

Didnt even feel like doing the deload for the deadlifts or squats this week. For bench, I decided to reset the weight and to bring my grip in closer.

jbob1
01-03-2011, 03:12 PM
Seated OHP (Percentage based off 95lbs)
40x12
40x8
Working Sets
70x5
76x5
80x11 (Previous PR was 10 reps)

Wide grip lat pull-down super-setted with DB "Powercleans"
Lat Pulldown
50x12
50x12
50x12
50x12
DB "power clean"
20x12
20x12
20x12
20x12

Lat Raise
20x12
20x12
20x12
20x12

BB Curl
45x12
45x12
45x12
45x12

I think I could have gotten more on the OHP but I started to get tired, my conditioning is awful. Still a good session though.

jbob1
01-04-2011, 04:21 PM
Deadlift
135x5
135x5
205x2
Working Sets
225x5
240x5
255x8 (Previous PR was 252x6, used hook grip and chalk or first six, DOH for last two)

High Bar Squat
120x8
120x8
120x8
120x7
120x5

Leg Curl
40x8
40x8
40x8

Deadlifts went well today, leg work is paying off so no back rounding. My only issues are that I take a long time to reset between reps so its more like a bunch of singles and my grip is becoming more of an issue.

Hook grip works for me but I need to remember to use it starting with the first work set, so my hand are used to it by the time i get to the top set.

jbob1
01-05-2011, 10:32 PM
Lower back is really sore today from the deadlifts. Did some stretching, foam rolling and icing. I should be good for squats on friday.

superdonut
01-06-2011, 12:40 PM
Good job on the 300lb deadlift. That is a good accomplishment man. Keep it up and you will be up to 400+ in no time, just stay consistent and eat!

jbob1
01-06-2011, 10:28 PM
Good job on the 300lb deadlift. That is a good accomplishment man. Keep it up and you will be up to 400+ in no time, just stay consistent and eat!

Thanks man.

jbob1
01-07-2011, 04:30 PM
Decided at the last second NOT to deload my bench, I think it was the right decision now.

Bench ( Thumb length from smooth)
40x10
90x5
110x5
Working Sets
125x5
135x5
145x8 (Previous PR was 3 reps)

DB Bench -Neutral grip
40x15
40x10
40x4

BB Rows
135x10
135x10
135x10
135x8

Face Pulls
45x15
45x15
45x15
45x15

Happy about the PR today, I think I just need to stay with the narrower grip because a wider grip just isnt working. Squats tomorrow.

jbob1
01-09-2011, 07:25 PM
Yesterdays workout

Squats
40x10
90x5
130x2
150x1
Working Sets
170x5
185x2 (Felt super heavy, stopped here)


Didnt get much sleep so I wasnt expecting much here.

jbob1
01-10-2011, 04:52 PM
Seated OHP
40x10
Working Sets
75x3
80x3
85x6 (PR was 1 rep, technically speaking. Left a few reps in the tank.)

Wide Grip Lat-pulldowns super-setted with DB "Power cleans"
Lat Pulldown
50x15
50x15
50x13
50x12
DB "Power clean"
20x15
20x15
20x13
20x12

Lat Raise
20x15
20x15
20x15
20x12

BB Curl
45x15
45x12
45x10

jbob1
01-11-2011, 07:44 PM
Deadlift
135x5
135x5
205x2
Working sets(add hook grip)
240x3
255x3 (grip started slipping, added chalk)
270x8 (Previous 8 rep PR was 255lbs)

High bar Squat
120x8
120x8
120x8
120x8
120x8

Leg Curl
40x8
40x8
40x8
40x8

Form started to break down on the last two reps for deadlifts but i'm still happy about the PR.

jbob1
01-13-2011, 04:59 PM
Bench
40x10
40x10
90x5
120x2
Working Sets
135x3
145x3
156x5 (Previous PR was 3 reps)

DB Bench - Neutral Grip
40x10
40x10
40x8

BB Rows
135x10
135x10
135x10
135x7

Face Pulls
50x8
50x8
50x8
50x10

Not the best day in terms of energy levels but I still got a PR, so thats good. Everything else felt pretty good too.

jbob1
01-14-2011, 04:21 PM
Squat
40x10
90x5
130x3
160x1
185x3
195x3
205x6 (PR is 7 reps)

SLDL
135x8
155x8
155x5

barely had any energy today again.

jbob1
01-17-2011, 05:16 PM
Seated OHP
40x10
60x3
Working Sets
70x5
80x3
90x6 (Previous PR was 85lbs at six reps)

Wide Grip Lat Pulldown
50x15
50x15
50x15
50x15

DB Powerclean
20x15
20x15
20x15
20x15

Lat Raise
20x15
20x12
20x12
20x15

BB Curl
45x12
45x12
45x12
45x17

90lbs didn't feel too hard today but i was wearing my sleeves, which may have helped a little. Ive been keeping track of my diet recently and I think its helping a lot.

jbob1
01-18-2011, 04:53 PM
Deadlift
135x5
135x5
205x2
Working Sets (add hook grip)
225x5
255x3
285x1

Thats all I did today. I've been having trouble sleeping recently and so I didnt have much energy.

jbob1
01-20-2011, 05:48 PM
Bench
40x15
40x10
90x5
Working Sets
130x5
145x3
160x3 (Previous PR was 1 rep)

might have been able to get one more but stopped anyway.

DB Bench
40x10
40x10
40x10

Didnt have any energy left at this point so I stopped. Im really looking forward to my deload because I feel really beat up, especially my joints and my shoulders.

jbob1
01-21-2011, 06:15 PM
Squats
40x10
90x5
130x3
150x1
Working Sets
175x5
195x3
220x2

SLDL
135x8
155x8
185x8
205x5

Glute Raise
45x12
45x12
45x12

I really wanted 3 reps today for squats and I think I could have gotten it but I sort of twisted and hit the rack on the second rep, so I stopped. Im going to change up some assistance exercises for next cycle but im not sure exactly what I will do.

jbob1
02-01-2011, 02:37 PM
Last week was deload week and I decided not to even do those workouts. I was hoping to get more rest for my joints but I was mostly being lazy.

jbob1
02-01-2011, 02:44 PM
Weighed in at 196lbs before workout today.


Seated OHP (Percentages based off of 100lbs)
40x10
40x10
60x3
Working Sets
75x5
80x5
85x7 (Previous PR was 6 reps)

Wide Grip Lat Pulldown supersetted with DB "Powercleans"
Lat Pulldown
55x8
55x8
55x8
55x8
DB Powercleans
25x8
25x8
25x8
25x8

Lat Raise
20x15
20x15
20x15
20x12

BB Curl
45x15
45x15
45x15
45x10

I think I could have gotten another rep on the OHP but I was wobbling all over the place so I stopped. Everything else felt really good today too. I also got my Olympic weightlifting shoes today and Im excited to try them out on squat day.

jbob1
02-02-2011, 10:00 PM
Barely got any sleep last night so I was almost falling asleep when I tried to workout. I attempted deadlifts today but couldnt get 1 rep with 235. I'll try again tomorrow when I have more sleep.

jbob1
02-04-2011, 03:27 PM
Bench Percentages based off of 175lbs
40x12
40x15
90x10
Working Sets
130x5
140x5
150x6

DB Bench-Neutral grip
40x10
40x10
40x10
40x5

DB Rows
50x12
50x12
50x12
50x12
50x12

Face Pulls
50x8
50x8
50x8
50x8

Pin Press
130x10
130x5

DB Extensions
20x20
30x10
30x10

Not counting today as a PR because I really wanted 8 reps. I'll drop pin press but keep DB extensions in the future since they dont bother my elbows.

Tomorrow i'll do squats and deadlifts.

jbob1
02-05-2011, 05:37 PM
Squat ( Percentages based off of 235lbs)
40x10
40x10
90x5
130x3
150x1
Working Sets (add belt)
175x5
190x5
took off belt
205x5 (PR is 7 reps)

Deadlift (Percentages based off of 310lbs)
135x5
135x5
205x3
Working Sets (add hook grip)
235x5
(Add chalk, hands were sweating)
250x5
265x5 (PR is 8 reps at 270lbs)

Leg Curls
30x15
40x10
40x10

Squats just plain sucked today, barely got the prescribed reps. I get worse every time I try 205 so I may be starting to stall out.

Deadlifts actually felt pretty good, everything felt strong and my form was good. Remembering to keep my head up helped a lot. My conditioning is awful though, after the 5th rep I was completely out of breath. Need to start running or something:cry:

jbob1
02-06-2011, 04:31 PM
15 mins cardio

jbob1
02-07-2011, 11:43 AM
Seated OHP
40x10
40x10
60x3
Working Sets
80x3
85x3
90x7 (Previous PR was 6 reps)

Wide Grip Lat Pulldown super-setted with DB "Powercleans"
Pulldowns
55x8
55x8
55x8
55x8
DB Powercleans
25x8
25x8
25x8
25x8

Lat Raise
20x15
20x15
20x15

Stopped here because of time.

killxswitch
02-07-2011, 12:44 PM
Hey there. I am on a 5x5 program but once I stop progressing linearly I may move to 5/3/1, so it'll be interesting to see how you progress. If you don't mind (and if you already posted this forgive me) what's your age, height, and bodyweight? Any goals?

jbob1
02-07-2011, 11:27 PM
Hey there. I am on a 5x5 program but once I stop progressing linearly I may move to 5/3/1, so it'll be interesting to see how you progress. If you don't mind (and if you already posted this forgive me) what's your age, height, and bodyweight? Any goals?

Thanks for stopping in, I dont mind answering any questions.

I am 5'7, around 195lbs, and 23 years old. Next month I plan on taking max singles and my goals for then are a 135lb OHP, 200lb bench press, 300lb squat (with a belt), and 350lb deadlift. I think im good for the OHP and deadlift, but im unsure about the squat and bench press.

As far as bodyweight, I bulked up pretty poorly so im certainly not lean.I want to stay around 200lbs but get leaner. I've been following this (http://www.wannabebig.com/diet-and-nutrition/to-bulk-or-to-cut-that-is-the-question-or-is-it/) diet plan.

jbob1
02-09-2011, 04:23 PM
Deadlift
135x5
135x5
205x3
Working sets Add Hook grip
250x3
265x3
add chalk
280x7 ( Missed 8 above knee, No direct PR to compare this too)
thumbs were pretty numb after this set

Good Mornings
40x10
90x8
90x8
Not flexible enough to do these right

High Bar Squat
120x10
120x10
120x10
Went deep on these, good pump in the quads.

Leg Curl
40x10
40x10
40x10
40x10

Good session today. Form wasnt perfect on deadlifts but was ok. For squats I will keep gong deep but three sets is plenty compared to the five I was doing before.

killxswitch
02-09-2011, 10:00 PM
Solid work. Hook grip is tough. Valuable in the long run though, or so I've heard. Where is your flexibility off on good mornings?

jbob1
02-10-2011, 04:09 PM
Solid work. Hook grip is tough. Valuable in the long run though, or so I've heard. Where is your flexibility off on good mornings?

It feels like the hamstrings. I cant sit back very far without feeling a lot of tightness. Its also very possible that Im just not doing it right.

jbob1
02-10-2011, 04:13 PM
Bench
40x15
40x15
90x10
120x3
Working Sets
140x3
150x3
160x3 (Tied PR)

DB Bench- Neutral grip
40x10
40x10
40x10
40x6 (+ 1 rep)

DB Rows
50x12
50x12
50x12
50x12
50x15

Face Pulls
50x10
50x10
50x10
50x10

Tri Extension
30x10
30x10
30x10

Still not making progress on bench, Squats tomorrow.

killxswitch
02-11-2011, 07:24 AM
I've read others who've had trouble progressing in bench on 5/3/1. But others say they progressed like never before on it. Seems like you're doing assistance work the right way. What is the deloading procedure for 5/3/1?

jbob1
02-11-2011, 12:04 PM
I've read others who've had trouble progressing in bench on 5/3/1. But others say they progressed like never before on it. Seems like you're doing assistance work the right way. What is the deloading procedure for 5/3/1?

Bench is definitely the toughest exercise for me but I still hit the prescribed numbers, so I cant complain too much. Some days are just better than others.

Every fourth week is a deload, the percentages are 40%, 50%, and 60% all for five reps. I have a bad habit of skipping assistance work altogether on deload weeks but I thinks its recommended to just reduce intensity.

jbob1
02-11-2011, 07:45 PM
Squat
40x10
40x10
90x5
130x3
165x1
Working Sets Add Belt
185x3
200x3
210x6

Box Squat
90x10
90x10


My lower back was still fried from Wednesdays deadlifts so I used my belt. It makes it more difficult to tell if this was a PR or not, Felt pretty good though. I think the box squats will help my squat but my back was too beat up to continue.

http://www.youtube.com/watch?v=ZQ2hOd4zj50

killxswitch
02-11-2011, 08:11 PM
Good depth on the squats. First two your form was dead on for sure. The reps after that you could tell the bar was getting heavy but you pushed through it.

jbob1
02-11-2011, 08:43 PM
Good depth on the squats. First two your form was dead on for sure. The reps after that you could tell the bar was getting heavy but you pushed through it.

Thanks. I think my form is improving. Keith had a video about squats in his journal and I've been trying to incorporate some stuff from that in my last few sessions.

mchicia1
02-11-2011, 09:30 PM
Very nice squat form. Keep it up. No worries about using the belt...you will gain more by always using it on your top sets. Like you said, the constant DLing and squatting takes it's toll on your back. Better to be safe than sorry.

jbob1
02-14-2011, 12:18 PM
Very nice squat form. Keep it up. No worries about using the belt...you will gain more by always using it on your top sets. Like you said, the constant DLing and squatting takes it's toll on your back. Better to be safe than sorry.

Thanks man

jbob1
02-14-2011, 12:21 PM
Seated OHP
40x10
40x10
60x5
Working Sets
75x5
85x3
95x3 (Left a few in the tank)

Didn't have much motivation to do anything today so I just did the main lift. Deadlifts tomorrow.

killxswitch
02-14-2011, 12:44 PM
Do you do seated because you have no room to stand and press? I would do standing OHP if I could but my basement ceiling is pretty low. We all have bad motivation days but the key is to go do something and you did that. Get some quality food and sleep and go kill those deads tomorrow.

jbob1
02-14-2011, 01:19 PM
Do you do seated because you have no room to stand and press? I would do standing OHP if I could but my basement ceiling is pretty low. We all have bad motivation days but the key is to go do something and you did that. Get some quality food and sleep and go kill those deads tomorrow.

Yep, that's the exact reason I do seated.

Funny you mentioned food, I've been slacking the last few days and actually lost weight since last week, im down to 194. Gotta fix that.

jbob1
02-15-2011, 05:01 PM
Deadlift
135x5
135x5
205x3
Working Sets Add hook grip
232x5
Add Chalk
265x3
300x3 (Previous PR was 2 reps)

High Bar Squat (Deep)
120x10
120x10
120x10

Leg Curl
40x10
40x10
40x10
40x10

Everything felt heavy today, probably because I had less sleep than normal. I was aiming for 3 reps on deadlift so im happy with that.

jbob1
02-18-2011, 07:27 PM
Bench
40x10
40x10
90x5
Working Sets
130x5
150x3
166x1 (Failed on 2)

DB Bench - Neutral grip
40x10
40x10
40x10
40x10

DB Rows
50x12
50x12
50x12

Stopped here because of bicep tendon/forearm pain

Bench still sucks. Im thinking either to reset it or switch to a 3x5 or 5x5 for it

killxswitch
02-18-2011, 08:25 PM
Nice DL PR the other day. You're so close to 3 wheels per side. Take it easy on that bicep, you don't want to sideline yourself. It's weird how for some people bench flies up like it's nothing and for others (like myself) it seems like it takes forever to make any progress.

jbob1
02-18-2011, 09:36 PM
Nice DL PR the other day. You're so close to 3 wheels per side. Take it easy on that bicep, you don't want to sideline yourself. It's weird how for some people bench flies up like it's nothing and for others (like myself) it seems like it takes forever to make any progress.

Thanks man, Im confident I'll hit 350 next month. Not sure what my problem is with bench. I made progress when I rotated exercises on ws4sb, so I may switch back to that for bench.

jbob1
02-19-2011, 05:40 PM
Squat
40x10
40x10
90x5
130x3
160x1
Working sets
175x5
200x3
Add Belt
225x1 (Failed on 2)

Box Squat
90x10
90x10
90x10

SLDL
135x11
135x10
135x10
135x10

jbob1
02-22-2011, 04:32 PM
Weighed 196lbs at this workout

Seated OHP
40x10
Working Sets
60x10
65x5
70x5

Wide Grip Lat Pulldown super-setted with DB "Powercleans"
Lat Pulldown
50x10
55x10
55x10
55x12
DB Powerclean
25x10
25x10
25x10
25x10

Lat Raise
20x15
20x15
20x15
20x15

BB Curl
45x15
45x15
45x15
45x15

Everything felt good today. Im going to leave the assistance work alone on deload instead of reducing intensity. Feels better to actually get the work in.

killxswitch
02-22-2011, 08:04 PM
I think you're on the right track. I know deloading serves an important purpose but you don't want to feel like you're wasting your time.

jbob1
02-25-2011, 04:03 PM
Bench
40x10
Working Sets
115x5
125x5
125x5
125x5
125x5 I was playing around with grip width on these sets.

Didnt feel like doing any more upper because of my forearm. Was going to do squats but my knee is bothering me too.

killxswitch
02-25-2011, 04:17 PM
Seems like a lot of guys have nagging injuries right now. Be careful. At least you got some work in.

jbob1
02-25-2011, 04:40 PM
Seems like a lot of guys have nagging injuries right now. Be careful. At least you got some work in.

I think it might be tendonitis in my right arm, but I cant know for sure. Im not worried about my knee, sometimes I get random pains for no apparent reason. I guess im just getting old LOL.

jbob1
03-01-2011, 06:58 PM
Weighed 198lbs at workout.

Seated OHP (Percentages based on 105lbs)
40x10
65x5
Working Sets
80x5
85x5
90x7 (Failed on 8, Tied PR)

Not to worried about not breaking a PR, haven't been eating enough lately but got back into it today.

Wide Grip Lat Pulldown
50x12
50x12
50x12
50x12

DB Powerclean
25x12
25x12
stopped because of forearm pain

Lat Raise
25x8
25x8
25x8
25x8

Both my forearms were bothering me. I think the problem is my elbow sleeves are too tight, forearms felt better when I took them off.

Next week I think I'll change the assistance work to BBB followed by lat pulldowns and lat raise.

jbob1
03-03-2011, 06:08 PM
Didnt get a chance to workout yesterday so I combined the squat and deadlift sessions.

Squat (Percentages based off of 240lbs)
40x10
90x5
130x3
160x1
Working Sets
180x5
192x5
Add Belt
205x5 (These were hard, PR is 7 reps)

Deadlift (Percentages Based off of 320lbs)
135x5
205x3
Working Sets (add belt, hook grip)
240x5
add chalk
255x5
275x5 (PR is 7 reps, I think)

used the belt for the deadlifts to see if I liked it, turns out I dont. It feels harder to set up and doesn't seem to help any.

jbob1
03-03-2011, 09:40 PM
Ive decided to go back to WS4SB for bench since I made the best progress on that routine. The planned cycle for now is :
3RM 2 board
3RM Close Grip
3RM Flat

jbob1
03-05-2011, 03:53 PM
Bench
40x15
40x15
90x5
130x3
Add 2 Board
150x3
170x3
190x0 (PR is 185x3)
Remove board
130x5
130x5
130x5
130x5
130x5

jbob1
03-05-2011, 04:09 PM
I think I may try a 5x5 after all. After taping my sets I realized my form is off. I tend to "drop" the weight forward when I touch, so my wrists are in front of my elbows. Not sure how to fix this because it feels like I go straight down. I think a 5x5 will be enough semi-heavy volume to work on form.

killxswitch
03-05-2011, 04:43 PM
Are you thinking of doing Madcow, Texas Method, or more of a StrongLifts.com type?

jbob1
03-05-2011, 05:12 PM
Are you thinking of doing Madcow, Texas Method, or more of a StrongLifts.com type?

Im not too familiar with those programs but I plan on using 135 for 5x5 and then increase the weight each week. I may change my mind again because I really dont know what to do about my bench

The annoying thing for me is that I've never had a program that worked really well for bench.

jbob1
03-07-2011, 07:55 PM
Seated OHP
40x10
65x5
Working Sets
85x3
90x3
90x6 (thought this was the main set, forgot to add weight)
95x5 (Previous PR was 3 reps)

BBB OHP
50x10
50x10
50x10
50x10
50x10

Wide- Grip Lat Pulldown
55x10
55x10
55x10
55x10

Lat Raise
25x8
25x8
25x8
25x8

killxswitch
03-07-2011, 09:05 PM
Hey, a PR, nice job. Always nice to hit one of those.

jbob1
03-10-2011, 03:23 PM
Hey, a PR, nice job. Always nice to hit one of those.

Thanks, Its been too long since my last PR.

jbob1
03-10-2011, 03:32 PM
Bench
40x10
40x13
90x5
Working Sets
135x5
135x5
135x5
135x5
135x5

DB Bench
40x10
40x10
40x10
40x10

DB Rows
50x12
50x12
50x12
50x12
50x12

Face Pulls
50x10
50x10
50x10
50x10

I think I figured out how to fix my bench form. Basically I touch too low which makes me use my triceps and shoulders to bench. I just have to bench much higher than what feels natural.

Im still getting bad pains in my bicep tendon, I think its the DB rows, so I wont do them in the future.

jbob1
03-12-2011, 06:13 PM
Squat
40x10
90x5
130x3
165x1
Working Sets
190x3
205x3
215x3 (Failed on 4)



Box Squats
90x5
100x5
120x5

Leg Curl
40x10
40x10
40x10

Progress is slowing on squats so I will deload it next cycle. I have made actual progress on squats since starting this program so deloading feels like the right choice. Next week I will still take max singles on all lifts as planned.

killxswitch
03-12-2011, 07:35 PM
It should be really interesting to see where your 1RM's are at.

jbob1
03-15-2011, 06:19 PM
Seated OHP
40x10
40x5
65x5
Working Sets
80x5
90x3
100x1
Extra Sets
120x0
120x1 (5lb PR)

BBB OHP
50x10
50x10
50x10
50x10
50x10

Stopped here because of time.

Everything felt heavy today, when I started with the 40lbs I knew I wouldnt get a huge PR. On the first 120 it stalled around my forehead. On the second attempt I had to resort to the secret weapon: ammonia caps. I was hoping for closer to 130lbs and on a better day I still think im good for that.

killxswitch
03-15-2011, 10:21 PM
Wow 120 overhead is impressive, especially after missing it the first time. Pretty soon you will be lifting full wheels up over your head.

Your new avatar is creeping me out.

jbob1
03-15-2011, 11:27 PM
Wow 120 overhead is impressive, especially after missing it the first time. Pretty soon you will be lifting full wheels up over your head.

Your new avatar is creeping me out.

Thanks man, I was hoping for more but I just didnt have it today. Im excited about tomorrows deadlifts though.

jbob1
03-17-2011, 04:28 PM
Deadlift
135x5
135x5
205x3
Working Sets Add hook grip
240x5
Add chalk
275x3
305x1
Extra Sets add belt
325x1 ugly
350x0 (stalled above the knees, tweaked back)

Thats all for today. I think I got too greedy and went for 350, I think I could have gotten 330-340. Not worried though. I need to learn how to keep my form better when it gets heavy. I also need to manage my time better, ****s getting ridiculous

jbob1
03-19-2011, 12:10 AM
backs still hurt so im going to take it easy the rest of this week. Next week is deload anyway.

killxswitch
03-19-2011, 12:15 AM
Take care of that back. I've thrown mine out before to the point that I couldn't stand up, that sucks, you want no part of it believe me.

jbob1
03-20-2011, 09:05 PM
Take care of that back. I've thrown mine out before to the point that I couldn't stand up, that sucks, you want no part of it believe me.

Its starting to feel a lot better. Unfortunately this isnt the first time ive done this to my back.

jbob1
03-22-2011, 03:01 PM
Seated OHP
40x10
Working Sets
60x5
65x5
70x5

BBB OHP
50x10
50x10
50x10

Wide Grip Lat Pulldown
55x12
55x12
55x12
55x12

Lat Raise
25x10
25x10
25x10
25x10

jbob1
03-23-2011, 05:24 PM
Deadlift
135x5
Working Sets
185x5
210x5
225x5

High bar squats
120x5

Front squats
90x5
90x5

Decline Abs
BWx2x8

Back feels good so I went ahead and did deadlifts today. Decided to try front squats and I like them better than high bar squats. They hit the quads good but keep the low back out of the movement. I also decided to try and lose some bodyfat,

killxswitch
03-23-2011, 07:47 PM
Good luck with the front squats and fat loss jbob. I am still trying to get comfortable with front squats. Any idea how much BF you want to lose?

jbob1
03-24-2011, 01:01 PM
Good luck with the front squats and fat loss jbob. I am still trying to get comfortable with front squats. Any idea how much BF you want to lose?

Thanks man. Im not really sure about bf% and im not trying to even get very lean. I think for now I will try and get down to 175 and then re-evaluate. Right now I weigh about 195lbs.

jbob1
03-25-2011, 04:29 PM
Bench
40x15
40x15
90x10
Working sets
140x5
140x5
140x5
140x2
140x5

Not sure what happened on that 4th set, I think i just didnt rest long enough.

Cable Rows
70x12
70x12
70x12
70x12

DB Floor Press- Neutral Grip
40x15
40x15
40x8
40x8

jbob1
03-28-2011, 05:06 PM
Seated OHP ( Percentages based off of 110lbs)
40x10
65x5
Working Sets
85x5
90x5
95x6 (Previous PR was 5 reps, very hard)

BBB OHP
50x10
50x10
50x10
50x10
50x10

Wide Grip Lat Pulldown
55x12
55x12
55x12
55x12

Lat Raise
25x12
25x12
25x12
25x12

Good session today.

jbob1
03-29-2011, 09:06 PM
Deadlift
135x5
135x5
205x3
225x1
Working Sets (Add Hook Grip)
250x5
Add Chalk
265x5
280x3 (PR is 7 reps)

Front Squat
40x5
90x5
90x5
90x5

Decline Abs
BWx3x8

Didnt make prescribed reps today, may need to deload this next cycle. No big deal, Ive made good progress for 8 months, need to deload at some point.

jbob1
04-04-2011, 03:52 PM
Got sick last week so I restarted cycle 9. I also switched the order of the workouts. The order is now bench, squat, OHP ,then deadlift.

Bench
40x15
40x15
90x5
120x1
Working Sets
140x5
140x5
140x5
140x5
140x5

Cable rows
70x12
70x12
70x12
70x12

DB Floor Press
40x15
40x15
40x8
40x6

killxswitch
04-04-2011, 08:31 PM
Looks like a solid day of pressing. I like to put bench before squat too.

jbob1
04-06-2011, 10:15 PM
Looks like a solid day of pressing. I like to put bench before squat too.

Thanks man


Yesterdays Workout

Squat (Percentages Based off of 215lbs)
40x10
40x10
90x5
130x3
Working Sets
160x5
175x1 (Failed on 2)

I barely got any sleep the night before and I think that's why it felt so heavy. hopefully next week is better.

killxswitch
04-07-2011, 06:40 AM
Sleep is a big thing, especially if I'm thinking about it while lifting. Keep at it and rest up for that next session.

jbob1
04-07-2011, 03:01 PM
Seated OHP
40x10
65x5
Working Sets
85x5
90x5
95x8 (Previous PR was 6 reps)

BBB OHP
50x10
50x10
50x10
50x10
50x10

Wide Grip Lat Pulldown
60x8
60x8
60x8
60x8

Lat Raise
25x12
25x12
25x12
25x12

jbob1
04-08-2011, 02:08 PM
Deadlift
135x5
135x5
205x3
225x1
Working Sets
250x5
265x1

Just didnt have the energy today

killxswitch
04-08-2011, 02:58 PM
Nice job on the OHP rep PR. What do you think is the problem with your energy level lately?

jbob1
04-09-2011, 08:30 AM
Nice job on the OHP rep PR. What do you think is the problem with your energy level lately?

Thanks. Ive always had sleep problems. some days are just worse than others. Yesterday I tried to rush the deadlift session because I had work, so I didnt eat well or get ready mentally. On squat day I had to get up earlier than Im used too. I think I will be back to normal next week.

jbob1
04-11-2011, 05:26 PM
Bench
40x15
40x15
90x5
120x1
Working Sets
145x5
145x5
145x5
145x5
145x5

Cable Rows
75x8
75x8
75x8
75x8

DB Floor Press
40x15
40x15
40x12
40x10

jbob1
04-12-2011, 02:50 PM
Squat
40x10
40x10
90x5
130x3
150x1
Working Sets (Add Belt)
170x3
180x3
195x10

Not 100% sure if this is a PR because I dont feel like looking it up, but it was the goal for today.

SLDL
135x8
135x8
135x8
135x8

Leg Curl
40x8
40x8
40x8
40x8

killxswitch
04-12-2011, 07:22 PM
Props on 10 rep squats. I've been doing higher rep squats lately and it gets rough.

jbob1
04-14-2011, 06:16 PM
Props on 10 rep squats. I've been doing higher rep squats lately and it gets rough.

Thanks. It certainly is rough, im still hurting.

jbob1
04-14-2011, 06:19 PM
Seated OHP
40x10
75x3
Working Sets
90x3
95x3
100x5

BBB OHP
50x10
50x10
50x10
50x10
50x10

Wide Grip Lat Pulldown
60x10
60x10
60x10
60x10

Lat Raise
25x15
25x15
25x15
25x15

Everything felt good today.

jbob1
04-18-2011, 06:44 PM
Bench
40x15
40x15
90x5
125x1
Working sets
150x2 (Setup wrong)
150x5
150x5
150x4
150x3

wont increase weight next time.

jbob1
04-22-2011, 08:52 PM
Took the rest of this week off because I wasnt feeling very well. Im having some elbow pain and had knee pain when I tried to squat. I will probably do wave 3 next week.

killxswitch
04-25-2011, 07:07 AM
Hope you feel better soon, injuries suck.

jbob1
04-25-2011, 05:32 PM
Bench
40x15
40x15
90x5
125x1
Working Sets
150x5
150x5
150x5
150x5
150x5 Got hip pain on the last rep

BB Rows Used Belt
135x5
135x5
135x5

I need a rowing movement that doesnt cause me problems

DB Floor Press
40x15
40x15
40x15
40x15

My bench form is getting better. Ive been remembering to use leg drive. Im still getting funky pains in my knees, hamstrings and hips but I dont know the cause.

I might squat tomorrow if I feel good but I might have to stop lower body stuff for awhile.

jbob1
04-25-2011, 05:33 PM
Hope you feel better soon, injuries suck.

Thanks man. Im not sure why im hurting recently.

jbob1
04-26-2011, 09:28 PM
Knee was hurting during squats today so I stopped.

jbob1
04-29-2011, 07:05 PM
Seated OHP
40x10
65x5
Working Sets
85x5
95x3
105x3 (No Direct PR)

BBB OHP
55x10
55x10
55x10
55x10
55x10

Lat Pulldown
60x10
60x10
60x10
60x10

Lat Raise
30x8
30x8
30x8

jbob1
05-16-2011, 11:55 PM
Bench
40x15
40x15
90x5
120x1
Working Sets

145x5
145x5
145x5
145x3 Didnt wait long enough between sets
145x5

BB Rows
90x8
90x8
90x8

DB Floor Press
45x10
45x10
45x10
45x8

Haven't posted in awhile. Legs were bothering me and the upper sessions were not going very well either. Tomorrow is my first planned squat session in almost a month, might just do deload numbers.

jbob1
05-17-2011, 11:52 PM
Still having knee pain. I'll probably try deadlifting later this week and see how that goes.

jbob1
05-21-2011, 07:28 PM
Seated OHP
40x10
75x3
Working Sets
85x5
95x3
110x1

BBB OHP
55x10
55x10
55x10
55x8
55x7

Wide Grip Lat Pulldown
60x12
60x12
60x12
60x10

Lat Raise
30x8
30x8
30x8
30x8

next week I plan on adding back deadlifts since its deload week. I also need to keep better track of my diet.

jbob1
05-23-2011, 07:06 PM
Bench
40x15
40x16
90x5
130x1
Working Sets
150x5
150x5
150x5
150x5
150x4 fuck

BB Rows
135x5
135x5
135x5
135x5

DB Floor Press
45x10
45x10
45x10
45x7

jbob1
05-24-2011, 06:48 PM
SLDL
135x5
135x5
135x5
135x5

Leg Curl
40x8
40x8
40x8
40x8

Calf Raise
130x10
130x12

jbob1
05-26-2011, 10:25 PM
Seated OHP
40x10
Working Sets
70x5
75x5
80x5

Im deloading this down to 100lbs for next cycle

Lat Pulldown
60x10
60x10
60x10

I'll attempt deadlifts tomorrow at deload numbers.

jbob1
06-01-2011, 12:00 PM
didnt deadlift the other day. Yesterday on bench I started getting shoulder pain. I still have knee pain so I might be out for awhile.

jbob1
06-06-2011, 08:38 PM
Bench
40x15
40x15
90x5
140x1
Working Sets
155x5
155x5
155x5
155x2
155x3

BB Rows
135x5
135x5
135x5
135x5
135x5

DB Floor Press
45x10
45x10
45x7
45x5

Farmers Walk
2 sets max time with 45lb DB's