5/3//1 Finally!!!!

[danki]

So I saw that Jim Wendler released a new version of 5/3/1 and with the holidays and work ive been looking for something simpler and shorter for my training so I decided to finally give it a shot.

I usually am not one for set programs so im probably going to stray a bit on the accessory work, but i'll try to keep it as close to the 5/3/1 principles as possible.

One of the biggest differences is that I'll probably be using some machines and isolation work for assistance work. I haven't done much of this and have done a ton of volume on compound free weight movements lately, so I think it will be a nice change of pace.

As far as goals, im trying to put a little bit more mass on, with focus on arms and shoulders and work on some weaknesses.

[danki]

12/15 "press day"

1)Press "training max = 155" [a little heavy, will reduce this to 145 for the first cycle]
100x5
115x5
130x5 [was only able to get 5 here, and it was a grind, so i'll reduce my training max a bit]

2)
DB Row
85x3x10

HS pulldown
160? x3x10

3a)Seated DB shoulder press
40x10
50x10
50x10
40x10

3b)Lateral raise
20x10
25x10
25x10
20x10

4a)Hammer curls
20sx10
30x10
30x10

4b)Tricep ext.
20x10
30x10
30x10

5)Tricep pressdowns
40x20

[danki]

12/16 "squat day"
Training max 330
1)squat
190x5
225x5
255x8

2a)1-leg hip raise
4x10
2b)leg curls (seated and laying)
2x10 ea

3)leg ext
5x10

4)calves 5x10 (standing/seated)

[dechrist]

5/3/1 is my favorite routine. looking good man.

[danki]

12/18 "Bench day"

1)Bench CG (training max = 230)
155x5
175x5
195x8

2)CG press (sorta JM press but extended toward my feet more) Next week i'll do a normal JM press
135 x 5 x 10

3a)DB power clean L raise (sorta like an upright rown combined with an L raise. Hits upper back and shoulders good)
30 x 4 x 10

3b)Lat pulldown
105-150 x 4 x10

4a)Hammer curl 30lbs x 8/side
4b)Spider curl 25lbs x 14 reps

5)Tricep pressdowns 40 x 25

[danki]

12/20 "Deadlift"

1)Deadlift (Training max = 375)
245x5
285x5
315x9

2a)Kroc Row
90x15 [no straps]
90x15
110x15 [straps]
110x15

2b)RDL
145x10
145x10
185x10
185x10

3)Leg ext (dont remember the weights for the numbers on each plate, but I remember the number of plates)
8plates x 10
10x10
12x10
8 x 12 slow

4)Lying leg curl
75 x 3 x 10

5)Seated calf raise
45lbs x 18 slow with pause at top and bottom.

[danki]

12/22 "Press day"

1)Press
110x3
125x3
140x4

2)Seated DB press
60x8
65x8
65x6
50x10
50x10

3a)Pullup (top focus explosive)
BW x 5
15x5
30x5
30x5
BWx6
BWx6

3b)DB row
65 x 3 x 8

4)Troponin Tricep ext
4x8

5)DB hammer curls
30lbs x 6 x 5 (short rest)

[danki]

12/23 "squat day"

1)squat
210x3
240x3
275x5 [pretty easy]

2)Front squat
135x3x6
Hack squat
plate x 8
plate+45 x 8

3a)Seated leg curl
3x6 [slow eccentric]
3b)1-leg hip raises
3x10

4)Leg ext (triple drop set)
12-10-8

[danki]

12/25 Bench day

1)bench
160x3
185x3
207x5

2a)JM press (95-155)
10,8,6,4
2b)assisted pullup
4x10

3a)hammer curl 35s) 4x10
3b)Tate press 35-40 4x10

[danki]

12/27 "deadlift"

1)deadlift
260x3
300x3
335x9

2a)lying leg curl 4x6
2b)band rdl 4x10

3)leg ext 4x10

4)1-leg hip ext 2x20
5)leg press drop set 15-15-15

[danki]

12/29 "press day"

1)press
115x5
130x3
145x3

2)DB press
50-60 10,8,6
Bar press
95x8, 105x6

3)shrug
Up to 335x5
235x15
4a)DB highpull (25-35) 4x10
4b)DB row (60-80) 4x10

[danki]

12/30 squat day

1)squat
225x5
255x3
285x3

2a) BB RFESS
3x5 (115-155)

2b) hack squat
4x10 ~2 plates per side

3) 1-leg eccentric leg curls
3x5 (50-80)

4)1-leg hip ext
1x20

[danki]

1/1 "Bench Day"

1)Bench
170x5
195x3
220x3

2a)HS pulldown 4x10
2b)CG bench
135,155,175,185 10,10,10,8

3a)HS row 3x10
2b)cable tricep kickback 3x8

[danki]

1/2 "Deadlift Day"

1)Deadlift
280x5
320x3
360x3

2a)Band RDL
4x10
2b)Leg press "feet really low"

3)1-leg hip ext 2x10
4)Glute-ham tri set
pulltrhough, glute bridge, rev. hyper.

[danki]

Start second cycle

1/8 Press day

1) press
100x5
115x5
130x6

2a)DB row 3x10 80-110
1x20 (55lbs) w/thick grip

2b)press 4x10 95-105

3)overhead cable ext 2x10
4)bb curl 2x10

5)shoulder raise drop set (27.5,22.5,15) 30 total reps

[danki]

1/11 deadlift

1)deadlift
255x5
290x5
330x9

2)ball single leg eccentric leg curls
3x3

3)box squat wide
185-245 4x10

4a)abs 4x10
4b)leg ext 4x20-40

[danki]

1/12 bench

1)bench
155x5
180x5
205x7

2a)pullup 4x8-10 (held 40-50lb DB for first two reps, then released)
2b)bench +short red band 4x8-10 (115,135,135,125)

3)tricep press down 2x 10,15
4)shrugs up to 315x6
DB row 50x30

[danki]

1/13 squat

1)squat
200x5
230x5
265x9

2)short stance split squat
4x8 30-70lbs

3)leg press 2x15

4)leg curl 80lbs 15-5-5-5 (rest pause)
5)leg ext 70lbs 25-10-10 (rest pause)

[danki]

1/15

1)press
110x3
125x3
140x4

2a)press 4x6-8 (100-115)
2b)DB row 4x12-20 (50-70)

3)tricep
4bicep
5)shoulder raise

[danki]

1/17

1)deadlift
275x3
315x3
355x6

2a)1-leg (split stance) rdl 4x10
2b)hack squaT 4x10

3)seated leg curl 12,10,8,30
4)leg ext 3x10
5)DB row (high) 40x30

[danki]

Forgot to write down the bench days workout. I think I did 215x6 reps and on band bench press I got up to 165x6.

Next time go with 95lbs on band press for higher reps.


1/20 "split squat"

1)Split squat w/ pause
115x3
135x3
155x6

2a)Leg curl 4 sets
2b)leg press feet high 4 sets

3)Goblet squat with band around knees 2 x10

[danki]

1/22 "press day"

1)Press
115x5
130x3
150x2

2a)High incline db bench
50x12
60x10
70x8
60x10
45x15

2b)Pulldowns
120x12
150x10
pullupx8
150x10
105x18

3)Tricep pressdowns 4x12
4a)Shoulder raise 3x12
4b)bottom partial press 3x12

[danki]

1/24 Deadlift

1)Deadlift
290x5
330x3
370x3

2)Deadstop RDL
4x6-10 (up to 255)

3)plyo stepups / skater squats
4x40-60sec

[danki]

1/26 "bench"

1)Bench
180x5
205x3
230x3

2)DB row
up to 110x5 (need straps to go higher)

3)Circuit 4 rounds
-Bench 135 x 10
-Pullup x 8-10
-Standing 1-arm band press x 10/side
-Farmer's walk 80's x 100'

[danki]

RECOVERY WEEK

1/29 Press

1)Press
65x5
85x5
95x5

2)DB row
70x10
80x10
90x10

3)circuit
-Push press (125) x 5,4,3
-Pushup x 20,15,10

4)Tricep pressdown 2x20
5)Scarecrow 2x20