Author Topic: 5/3/1 ID style... Bout time I journaled SOMETHING!  (Read 4852 times)

Online induced_drag

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OK....Getting off my ass and going to look to make some progress in the gym.   I figured I'd start a little journal after some prodding.

I am still in the process of figuring out my program, but it will be 'based' on 5/3/1 with some bodybuilding sprinkled in.   I am also going to stagger the 'peak' weeks as that is what burned me out last time.  (peaking all at the same time).

So the numbers I am going to use as starting numbers are as follows.

Bench 420
Squat 525
Deadlift 640
OHP 230



I use this site as my calculator.  It works well and is intuitive.
http://www.strstd.com



Workout will be MT TF

Mon Bench 5/3/1  BB chest acc. and BB back work
Tue Squats 5/3/1 and Leg and calf BB work

Thu OHP 5/3/1 with BB shoulder and then BB arm work
Fri Dead 5/3/1  Dead accessory work.  (borrow some stuff from Coan's deadlift program)


I will stagger the 'peak' weeks as follows.   The number is the week of the program that I will be jumping into the cycle.

Bench week 3 (peak week as I am feeling good health wise on bench)
Squat week 2
OHP Week 1  (needs the most work)
Dead week 4 (deload)   Since I just killed myself on these

This will keep a nice stagger in my 'peak weeks'


Diet:  Details to follow.  But will restrict cals for a bit  (just summer vanity) and if I can make the meet, I will ramp up BW to 210/215 by aug.   Wife wont like it....(i'll be snoring my ass off as I always do when I add weight).    We will see.   I dont want to go to 220 as I KNOW I wont feel good that heavy.   But I will let my weight drift up a little.

Here is my calculated starting point.  (note maxes are reduced to 90% to give you room to 'grow')


Going to iron out full workout details this week and will post.  Will be doing week "3" of bench program tonight.




Online FLEX

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #1 on: June 02, 2014, 03:51:07 PM »
I hope this journal has lots of pics.  I don't get to see enough of you on the rest of the forum.  ;D

(no h0mer)

Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Offline sakustoms

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #2 on: June 03, 2014, 10:25:08 AM »
IN. lol

Looking forward to reading this.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline doughnutgut

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #3 on: June 03, 2014, 12:37:28 PM »
Will be lurking away in here. Scouring through the selfies as well. :D

Strength standard is what i use to see how weak i still am lol.

Hope you keep this running ID. Glad you decided to share your sessions with other peeps.

Online induced_drag

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #4 on: June 03, 2014, 01:44:09 PM »
Thanks guys.


I have put in some more thinking, but first my workout yesterday.

Skipped to week 3 of 5/3/1


Bench:

Warmups
285x5 (paused)
320x3 (paused
360 (my "+" set) I got 4 reps (paused)

I was a little disappointing and was expecting to at least get 5 reps.   For this reason, I may just repeat this cycle (not go up 5lbs).   Since I pretty much skipped the whole thing, I dont think it will hurt.

I then did "bobybuilding" chest

3 sets dumbbell flys
50x10-12  (really stretching and very strict form)

3 sets on a MACHINE ;) fly.   (peak contraction at the hands touching)   Really love this machine.
120x12


Then I did "bodybuilding" back

Lat pulldns
2 sets
290 (whole stack) x 8

3 sets parallel grip pullups  (strict form body at almost 90deg so it is like a low row)
8-10 reps

Then I did a few pump sets for arms.   Cable pushdns and dumbbell curls.


That is it.



Most of my workouts will go like this.   Pre-formatted 5/3/1 with 'free form' bodybuilding afterwards.


Offline sakustoms

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #5 on: June 03, 2014, 02:04:55 PM »
I wouldn't consider 4 reps paused at 360 on a 1+ set to be disappointing. But then I don't bench anywhere near 360 anyway.  ;)

Looks like you've got everything pretty well sorted.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Online induced_drag

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #6 on: June 04, 2014, 02:44:53 PM »
I wouldn't consider 4 reps paused at 360 on a 1+ set to be disappointing. But then I don't bench anywhere near 360 anyway.  ;)

Looks like you've got everything pretty well sorted.

"Disappointed" might be too strong a word.   I guess we all set certain points where we think we should be.   Regardless of the number, if you dont hit it, you walk away feeling like you should have done better.


On that note I may have to rethink all my starting points.   The fact I switched to caloric deficit recently, I will really have to watch my numbers.

It was my squat workout last night.  I jumped in at week #2

330x3
375x3
425x3+    (I only got 5 reps on this set...not good considering I did 445x4 last week)

But that is part of the deficit I believe.   I may go in and lower my starting numbers a little so I can ease into it a little better.

Something like:

Bench 410
Squat 510
Dead 610
Ohp  225


I finished my workout with 3 sets 12-14  of deep hack squats and 6 sets of standing calf work.

Online BLK00TJ

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #7 on: June 04, 2014, 08:32:25 PM »
In on another 5/3/1 journal  :)

Offline sakustoms

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #8 on: June 05, 2014, 07:14:01 AM »
I wouldn't consider 4 reps paused at 360 on a 1+ set to be disappointing. But then I don't bench anywhere near 360 anyway.  ;)

Looks like you've got everything pretty well sorted.

"Disappointed" might be too strong a word.   I guess we all set certain points where we think we should be.   Regardless of the number, if you dont hit it, you walk away feeling like you should have done better.


On that note I may have to rethink all my starting points.   The fact I switched to caloric deficit recently, I will really have to watch my numbers.

It was my squat workout last night.  I jumped in at week #2

330x3
375x3
425x3+    (I only got 5 reps on this set...not good considering I did 445x4 last week)

But that is part of the deficit I believe.   I may go in and lower my starting numbers a little so I can ease into it a little better.

Something like:

Bench 410
Squat 510
Dead 610
Ohp  225


I finished my workout with 3 sets 12-14  of deep hack squats and 6 sets of standing calf work.

When I went back into 5/3/1 this time around I lowered my squat numbers by about 10% or so because I believe I overestimated them from the beginning. They still felt heavy this week and I barely managed 5 on my 5+ set. May have to rethink again. Everything else seem ok so far. Deads are today or tomorrow and that will finish the first week.

I think you've got a solid plan and I can't wait to follow this as I'm sure I'll gain some insight or education from here.  :thumbsup:
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline Trev71

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #9 on: June 18, 2014, 09:15:04 PM »
When I went back into 5/3/1 this time around I lowered my squat numbers by about 10% or so because I believe I overestimated them from the beginning. They still felt heavy this week and I barely managed 5 on my 5+ set. May have to rethink again. Everything else seem ok so far. Deads are today or tomorrow and that will finish the first week.

I did a year on 531 + BBB with some really nice progress and learning.

That said, I would say you have 3 solid choices:
  • Continue the grind until you cannot meet the min rep count on the + sets
  • Lower weight by x% or, recalc your squats entirely
  • Simply roll back a couple of weeks for weight on squats, I mean, yea effectively it's lowering the weight.. 

Keep in mind, 90% of your 1 rep max for initial calculations... and, you will always eventually hit a point where you have to recalc/lower/modify to progress. All body parts (or 531 movements) will not continue to gain at the same rates.. /shrug

Anyhow, just some thoughts...

In your shoes, I might see if I could get through the 531+ week (grind out that single) and then roll back to the 555+ of maybe, 2 cycles back.. or simply drop a bit -- not sure where you are in your cycles (this cycle 1, 2, 13... )

Hopefully you have a scheduled deload in either once every cycle or every other..

..

Offline TMonkey

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #10 on: June 19, 2014, 12:05:02 PM »
wtf happened in here?
you want a I-S shirt.  They have sales all the time, get one then.
http://www.zazzle.com/222university*

Online FLEX

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #11 on: June 19, 2014, 12:26:45 PM »
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total

Online induced_drag

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #12 on: June 19, 2014, 12:29:31 PM »
wtf happened in here?


???   :S


Fuark!    I am terrible at keeping up with a journal!   I will update when I get a chance.   Was my wifes bday this week....still scrambling to get the car done!   Not got it yet.

Working out hard as ever..... Promise.


Offline TMonkey

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you want a I-S shirt.  They have sales all the time, get one then.
http://www.zazzle.com/222university*

Online FLEX

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Re: 5/3/1 ID style... Bout time I journaled SOMETHING!
« Reply #14 on: June 19, 2014, 02:50:07 PM »
Why is this journal stickied???
Powerlifting Meet Bests:

2018.04.28:  620 Squat, 345 Bench, 615 Dead   |  1580 Total
2017.04.29:  610 Squat, 325 Bench, 600 Dead   |  1535 Total
2016.04.22:  600 Squat, 330 Bench, 600 Dead   |  1530 Total
2015.08.09:  600 Squat, 320 Bench, 600 Dead   |  1520 Total