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Thread: Brian's 5/3/1 Journal

  1. #1
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    Brian's 5/3/1 Journal

    Alright everyone, hereís a quick recap of this past year for meÖ

    Was really making progress on my lifts, then got into a bad car accident. Herniated 2 discs in my neck and could barely lift much of anything for about 3 months.

    I got back into just being able to squat, bench, and deadlift again, and started the 5/3/1 w/ these #ís

    315 squat
    275 bench
    405 deadlift

    These werenít 100% attempts, but were damn close Iím sorry to say.

    Iím currently on the 7th wave, and my lifts now are here;

    310x8 squat
    250x8 bench
    380x8 deadlift


    So its slow, but steady progress. Weight right now is hovering from 245-248. Next meet Iím planning to do is the Lexen pro/am in febuary. Already sent in my entry fee, got the hotel booked and everything, so its definetly a go.

    I train alone, in my basement, so Iím constantly filming my lifts and putting them up for people like Baggins to tear apart and laugh at. If any of you have something to add, or suggest, by all means let me know.

    Hereís my past few training sessions from the last week


    5/3/1 Wave 7 Week 1 Bench Day



    Benching
    195x3
    225x3
    250x8 PR *Had another rep in the tank


    Ultra Wide Grip bench
    185 x a bunch of reps


    Rows / Face pulls / External Rotations
    3x15 / 3x15 / 3x15


    I'm drained as hell right now after working 8 days straight. The carbs definetly helped keep me going once I got warmed up. I wanted 250x7, but I got 250x8 w/ room to spare. This was a nice PR for me, and I'm real excited to see what the next few weeks bring me lifting wise.




    5/3/1 Wave 7 Week 1 DL Day


    Deadlifts
    295x3
    340x3
    380x8 PR


    Rows / Abs / Neck Work
    3x15 / 3x15 / 3x15


    Felt good today. I might have had another rep or two left, but they would have been SLDL's, not DL's. Plus I don't give a **** how many times I can pull 380 lol

    Everything seems to be moving in the right direction. Its amazing what a few days w/ no work can do for your training.



    Wave 7 Week 1 Squat day


    Squats
    240x3
    275x3
    310x8 PR

    Gmings
    3x10

    Abs
    3x10



    Felt strong today. Looking at the video I got to work more on forcing my knees out. Got a bit sloppy the last few reps. Otherwise things are rolling right along.

  2. #2
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    From today:

    5/3/1 Wave 7 Week 2 Bench day


    Benching
    180x5
    210x5
    240x5 *all very easy

    Close grip
    185 x a lot of reps

    Ultra wide grip
    185 x a lot of reps


    Pullups
    3 sets


    Prehab ****



    All reps went very easily today. Was done with this in under an hour.

  3. #3
    WBB Team Captain Coke's Avatar
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    Good luck at your meet in a few months...nice seeing you bounced back so well after the auto accident.

  4. #4
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    Quote Originally Posted by CoCoa View Post
    Good luck at your meet in a few months...nice seeing you bounced back so well after the auto accident.
    Thanks. It was frustrating for awhile...still is. But it could have been much worse

  5. #5
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    I know you've been training hard Brian. Good luck

  6. #6
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    blah
    Last edited by byronsru24; 02-03-2010 at 07:43 PM.

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    5/3/1 Wave 7 Week 2 DL Day

    Deads
    275x5
    315x5
    365x5 *All very easy


    Dimel Deads
    2x20

    Chuck V Rows / Abs / Neck work
    3x15 / 3x15 / 3x25


    Moved very fast through all this today. Done in an hour. The dimels torched my low back and hammies.

  8. #8
    Moderator Brian Hopper's Avatar
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    It's cool to see how your back training after your accident. Good luck with everything!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #9
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    Quote Originally Posted by Brian Hopper View Post
    It's cool to see how your back training after your accident. Good luck with everything!!!

    Thanks. Things have been moving right along, and I still got plenty of time till Febuary rolls around. If I keep this up I might have a shot at beating Baggins subtotal w/ my 3 lift total haha

  10. #10
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    what is exactly is a chuck v row

  11. #11
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    Quote Originally Posted by thesmalllifter View Post
    what is exactly is a chuck v row
    http://asp.elitefts.com/qa/default.asp?qid=75581&tid=

  12. #12
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    5/3/1 Wave 7 Week 2 Squat day


    Squats
    225x5
    260x5
    295x5 *all very easy


    Gmings
    4x10


    Abs / Rows / Neck Work
    4x15/ 4x15 / 4x25


    Done in an hour. All squat reps felt explosive and easy as they should be. Added in some more volume on my gmings and accessory work.

  13. #13
    WBB Team Captain Coke's Avatar
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    Fine numbers with the squats guy.

  14. #14
    Moderator Brian Hopper's Avatar
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    Chuck V rows are a pretty good lat exercise, I do them on a regular basis.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #15
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    Quote Originally Posted by CoCoa View Post
    Fine numbers with the squats guy.
    Way under what I should be doing, but the meets not till febuary. So thinking long term right now

  16. #16
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    Quote Originally Posted by Brian Hopper View Post
    Chuck V rows are a pretty good lat exercise, I do them on a regular basis.
    I train in my basement which consists of a squat rack, a bunch of bands, bar and weights. BB rows never did anything for me, neither did DB rows for that matter. Pullups/chins and high rep rows w/ bands seem to do the trick nicely. So I just make do w/ what I have.

  17. #17
    Train Hardcore!!! muscle_g's Avatar
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    Nice work Byron!!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  18. #18
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    Quote Originally Posted by muscle_g View Post
    Nice work Byron!!!
    THanks man

  19. #19
    I Wanna Be Strong(er)
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    Nice squats bro
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  20. #20
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    everyone knows if you dont do kroc rows you're a failure.

  21. #21
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    Wave 7 Week 3 Bench day


    Benching
    210x5
    240x3
    265x6 PR

    http://www.youtube.com/watch?v=2uNx2BcHZG8


    Pushdowns / Rows / Face Pulls / External Rotations
    3x10 / 3x10 / 3x10 / 3x10



    Actually felt like ass today. Went out w/ the g/f for her sisters 21st bday. Ended up playing nursemaid to her AND her sister until about 4am. Ah well, thats the only time a guy that looks like me will have 2 good looking women in his bed without paying for it haha

    I felt real strong on my last set on bench. Funny how when I pull my head out of my ass the weight moves a lot easier. I had a nasty cramp in my right hamstring around rep 5...so that threw me off a lot and made rep 6 butt ugly. I probably had 8 reps in me.

    After that I was pretty tired, so I just did some quick accessory work and called it a day.

    On a good note, my g/f made me a killer breakfast
    Last edited by byronsru24; 11-06-2009 at 08:55 AM.

  22. #22
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    Quote Originally Posted by byronsru24 View Post
    Wave 7 Week 3 Bench day


    Benching
    210x5
    240x3
    265x6 PR



    Pushdowns / Rows / Face Pulls / External Rotations
    3x10 / 3x10 / 3x10 / 3x10



    Actually felt like ass today. Went out w/ the g/f for her sisters 21st bday. Ended up playing nursemaid to her AND her sister until about 4am. Ah well, thats the only time a guy that looks like me will have 2 good looking women in his bed without paying for it haha

    I felt real strong on my last set on bench. Funny how when I pull my head out of my ass the weight moves a lot easier. I had a nasty cramp in my right hamstring around rep 5...so that threw me off a lot and made rep 6 butt ugly. I probably had 8 reps in me.

    After that I was pretty tired, so I just did some quick accessory work and called it a day.

    On a good note, my g/f made me a killer breakfast
    So true

  23. #23
    I Wanna Be Strong(er)
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    Nice pressing bro.
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  24. #24
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    Was planning on deadlifting today to see where I'm at before a little push/pull I'm going to next saturday, but ended up getting called into work early (I'm greedy, and I wasn't about to say no to 5hrs of double time). So I just got done working a 14hr shift...so no pulling today haha.

    I'm going to squat monday or tuesday, then plan on pulling a PR at the meet next saturday if all goes well.

  25. #25
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    Wave 7 Week 3 Squat day



    Squats
    260x5
    295x3
    325x7 PR

    http://www.youtube.com/watch?v=gn-CZz7Cqnc


    325 was a solid PR. Started losing my arch on the 4th rep, but corrected it on reps 5-7.

    Had 1...maybe 2 more in me, but with the DL meet comming up on saturday no point in pushing any further. Going to do some light stretching/cardio the next few days to stay loose, then if all goes well take a crack at a raw PR on saturday.

    Time to work 10hrs then watch the steelers
    Last edited by byronsru24; 11-09-2009 at 08:42 AM.

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