I have been training for a few years. FOr the past year or so, I had been training with a Sheiko style program and enjoyed it. However, the programs I started getting just weren't working me enough at the higher weights so on some recommendations, I decided to try the infamous 5/3/1 program. I have never really kept track of progress, but I thought this would be an easy way to do it since I am on this board a lot anyways. For those that are reading, I will be doing the program 4 days a week rather than 3 in the 4 week wave.
I have started the 5/3/1 a couple of times, but due to some fmaily stuff and a bout of the stomach flu, have had to take 5-8 days off twice so I am back to square one.
My beginning maxes (90% of my 1RM) are:
Last edited by geoffsherman; 12-29-2008 at 04:32 PM.
Good luck with it! I plan on giving it a run after my next meet maybe.
Workout 1, 12/29/08
120 x 5
135 x 5
140 x 6
4 x 10 x 70lbs
5 x 5 @ 165lbs
Pullups 10 x 6@ BW
Alternating Curls 4 x 6 @ 45lb dumbbells
I am still sore from my workouts on Friday and Saturday (Bench and SQuat). I am planning on doing the Deadlift workout tomorrow and the Bench workout on Wednesday as I am taking Thursday and Friday off for the holiday. However, I have this nagging groin strain when I squat that is random when it appears, but hurts like crazy when it rears its ugly head.
Hey I saw your thread on the main page and I'm interested in your progress, 140x6 is really good, hope you the best on this program, I'm sure you'll get some great gains
I just did my first day of it tonight also, I think it will be fun.
I'm looking forward to reading about this too. I will be starting the 5/3/1 myself this coming Monday. Good luck bro!
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Workout 2 12/30/2008
305 x 5, 325 x 5, 345 x 5
135 x 5, 175 x 5, 205 x 5, 230 x 5, 245 x 5
4 x 10 with these jacked up tubes
2 x 8 x 225
My back was on fire this whole workout. I felt a tweak when doing the RDLs so I stopped there and did some light cardio. I don't know how people do higher rep deadlifts without getting injured, but maybe I just need some conditioning work. I need to do a better job on planning my weight progressions on the box squat now that I have a better idea of what I can do weight wise.
This is just a note for me:
SQ 230 x 5, 245 x 5, 260 x 6
MP 135 x 3, 140 x 3, 150 x 3
Workout 3 12/31/2008
195 x 5, 210 x 5, 225 x 7
4 x 10 x145
One Arm Rows
4 x 6 x 120
5 x10 xBW+35lbs
I am going to start weighing myself weekly and tracking it here as well. I took down my maxes to a true 10% below my 1RM and while the weights seem light, I think it is more in line with the program's goals. My workouts are much shorter as well with this program, but I am trying to focus on a core set of exercises.
Looks good, your are doing plenty of work.
Happy New Year's. My wife and I hiked for about an hour and walked around this resort town for another hour.
We got back early from our trip and the weather here was sunny and 60. Most normal people would go to the park to hang out with the family and maybe plat with the dog. I thought, what a great day to pull out the Prowler. I went over to a soccer field and did the following:
8 30 yd pushes
3 15 & 25yd Suicides
8 Hand over Hand Pulls 90lbs
2 100yd forward drags with 90 lbs
2 100yd backward drags with 90lbs (had to stop on these a few times)
I was pretty fried after this. I have played with the Prowler on smooth concrete (easy), rough concrete (hard), and grass (f-me), grass was the hardest. It has been 6 weeks since I have been outside with it. I want to try and push it around once a week going forward.
Workout 4 1/3/09
230 x 5, 245 x 5, 260 x 6
Deadlifts off Pins (3rd Hole/Conventional)
135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x p*&^y
4 x 10 x 120
2 x 5 x 35lbs, 2 x 5 x 40lbs
Roman Chair Back Extensions
4 x 10
The squats about killed me, but I was determined to get 6 on my last set. I am sure my form wasn't perfect, but I had to mentally push through, I did and saw stars for a couple of minutes. I tried the pin pulls conventional, I normally deadlift sumo. I need to figure out a better way to incorporate a deadlift assistance movement on squat days. I might try deficit deads with lower weights going forward.
Workout 5 1/4/09
135 x 3, 140 x 3, 150 x 3
Incline Dumbbell Press
3 x 10 x 70lbs, 1 x 9 x 75lbs
5 x 5 x 165lbs
10 x 3 x BW+25lbs
Alternating Dumbbell Curls
4 x 7 x 45lbs
Need to increase the weight on the pullups. I am going to give it one more week on the CSR and then I will either up the weight or switch to a new exercise as I am good on these. Next week I will do two sets with 75lbs on the incline dumbbell presses. I tried for 4 on the military press, but it just wasn't happening.
Looks like our lifts are real close. I like looking at the 5,3,1 logs.
Workout 6 1/6/09
325 x 3, 345 x 3, 365 x 5
135x5, 185x5, 225x5, 255x5
4 x 15 x 185lbs
4 x 10
I wanted to try the higher reps RDLs, felt a huge pump in my back and hamstrings. I am going to need some extra ibuprofen for the DOMS I am sure. Otherwise, the deadlift felt awesome. I may have had another rep or so in the tank at 365, but my grip was dying.
Workout 7 1/7/09
205 x 3, 225 x 3, 235 x 5
4 x 10 x 150lbs
One Arm Rows
4 x 7 x 120lbs
4 x 10 x 40lbs
Good stuff all around. This log really helps remind me of the weights to use on assistance so I can push ahead on those.
Workout 8 1/9/09
245 x 3, 260 x 3, 275 x 4
Pin Pulls Conventional
135 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3
4 x 12 x 120
5 x 35lbs, 3 x 5 x 45lbs
4 x 10 x BW
I wanted 5 on that squat and have hit that before. Not sure what my problem is with the squat as I think it is mental. Everything else was good. I need to figure out a way to attach 2 dumbbells to the chain belt so that I can belt squat more.
Last edited by geoffsherman; 01-09-2009 at 12:56 PM.
Now that is a heck of an idea. Do you have any shortcuts to a higher squat? LOL