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5/3/1 attempt no.2

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    Bench

    40kg x 8
    80kg x 5

    90kg x 5
    102.5kg x 3
    115kg x 5

    Didn't go to failure on this, the 5th rep waas too hard so left it there. My bench must've decreased, I've 5x5ed this weight before, but now 1x5 was difficult.

    I've decided to not do Boring but big for upper body lifts, I can gain more doing other things.

    Close grip bench

    67.5kg x 10
    90kg x 8
    90kg x 8
    120kg x fail - should not have done this lol
    100kg x 5

    Dips

    3 x failure

    Tricep pushdowns

    2 sets of 6, heavy

    Wide grip pull ups done in between sets. I can do 4 reps now
    Face pulls 2 x 20
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    (Original post by u4m1r)
    My bench must've decreased, I've 5x5ed this weight before, but now 1x5 was difficult.
    Get off of 5/3/1 ASAP and go back to something that you know will work. Don't be one of the legions of lifters that come out of several 5/3/1 cycles weaker than when they went in.
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    (Original post by Smack)
    Get off of 5/3/1 ASAP and go back to something that you know will work. Don't be one of the legions of lifters that come out of several 5/3/1 cycles weaker than when they went in.
    I think 5/3/1 will work good for squat and dl, but I've heard mixed things about it for upper body lifts. What I'll probably do is so 5/3/1 for squat and dl, and then something different for benching. But do you think I should give it a bit more time?
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    Sorry to hijack your thread, but am thinking about starting 5/3/1 this week and just looking for a little advice. Others have advised that my lifts aren't suited to this program, however I like the set up and the progression that it appears to offer. What I'm doing at the moment isn't dissimilar in that my workouts are based around the big 4, but I'd like something with a bit more structure in terms of progression.

    Current estimated 1RM's - squat 100, deadlift 140, ohp 55, bench 90. Given that I play football 3x week, I don't feel that squatting multiple times is a great idea, which rules out other structured routines like SS and 5x5.
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    I'd agree with others and say not do 531 AdaD. What's the point in limiting your progression to 2.5kg a month when you are still not very strong
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    (Original post by commandant)
    I'd agree with others and say not do 531 AdaD. What's the point in limiting your progression to 2.5kg a month when you are still not very strong
    True, but I genuinely don't think that my bench or press will increase by a massive amount more anyway; perhaps due to long arms, general weakness. I don't know, but I've always noticed slow progress on these two.

    What other routines follow a similar structure but offer more progression? I can't squat 3x week whilst I'm playing football 3/4x week. I'm no medical expert but I really don't think this would be a good idea given the lower back issues I've had recently.
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    Just do a standard split then compound each day followed by assistance exercises, aim to up the weight / reps every week on the main compound
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    Agree with Commandant. Just do a sensible bodypart split, or a push/pull/legs.
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    Going to stay on 5/3/1 for atleast 3 cycles, then see where my bench goes.

    Deadlift

    60kg x 8
    100kg x 5
    120kg x 5

    150kg x 5
    170kg x 3
    170kg x 12 - Fatal error, was supposed to do 190kg for as many reps, but miscounted and had 170kg and went ****ing all out.
    190kg x 5 - PB - Would've been 8-9 reps if I hadn't done the all out set at 170.

    Such an FML moment.


    100kg x 10
    100kg x 10
    100kg x 10
    100kg x 10
    100kg x 10

    Leg curls

    3 x 10


    I did one rep of GHR's and had an immense pain in my upper calves so couldn't do anymore. I think it had something to do with where my mate was holding my feet down. Anyone know why this happend?

    Abs

    Wide grip pull ups, I can do 8 from a dead stop when fresh.
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    190kgx5 is still a major improvement over your previous best at that weight I think. So 5/3/1 type loading is clearly working for your deadlift. And 170x12 is still better than the 170x10 recorded at the start of the cycle. So don't worry too much on that front.
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    Banging workout today. Aswell as setting a nice PR, I had tons of fun trying out lots of random ****.

    OHP

    Bar x 8
    40kg x 8

    60kg x 5
    67.5kg x 3
    75kg x 4 - tried false grip here, didn't like it
    75kg x 5 - Nice PR (previous 72.5kg x 5)

    Was feeling explosive so tried some clean + press

    70kg x 6
    80kg x 3
    90kg x 1
    100kg x 1 clean, press fail
    100kg x 1 clean, press fail
    100kg x 1 clean, press fail
    100kg x 1 clean, press fail
    100kg x 1 clean, press fail

    Don't know if what I was doing can really be called cleans lol, but I basically just getting the bar from the floor to the rack position. Kept failing the presses on lockout.

    Shrugs

    110kg x 10
    160kg x 20
    200kg x 8
    160kg x 20

    Should've done some more volume.

    Deadlift hold

    200kg x 31 secs

    Tried this out just for fun. Grip wasn't the issue here, I reckon I wouldv'e had a minute, I just started feeling an awkward pain in my left shoulder.

    CGBP

    60kg x 10
    80kg x 8
    100kg x 5

    Tricep pushdowns

    2 sets of ?

    Face pulls

    3 sets of 8-10

    +Lots of pullups done in between.
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    Not sure if I should take a deload week. I'm feeling good, but Wendler strictly advises against this.
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    You should be ok carrying on , deloading every month is a bit extreme, but, it ensures constant progression. Therefore if you don't Deload , then hit a plateau , you cannot blame wendler .

    If you carry on this month make sure u have one next month
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    Good training.
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    Power cleans

    60kg x 3
    80kg x 2
    90kg x 1
    90kg x 1
    100kg x 1
    105kg x fail

    Squats

    Bar x lots
    70kg x 5
    90kg x 5

    105kg x 5
    120kg x 3
    132.5kg x 4

    Hanging leg raises 3 x8-10
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    http://www.youtube.com/watch?v=Lrg1LLGOIv8
    http://www.youtube.com/watch?v=Rk0UCWhMWoM

    Need ti rack it more
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    Lol @ how easy you make that look.
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    Was supposed to be a deload day today lol

    Bench

    Bar x 5
    40kg x 5
    60kg x 5
    80kg x 5

    Incline DB bench 30kg, 2 sets of 8
    DB shoulder press 30kg x 8

    Saw the bench free with 110kg on it, and let my ego get the better of me

    110kg x 4

    TBAR rows

    Pull ups
    Dips
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    Sup man, nice training, I'm a little too lazy to read 531 manual again - Could you explain how the deload/going into the 2nd 4 week cycle works - like do you just add 2.5kg to every set/rep or... is it done another way?

    I'm gonna start up my hybrid 531/WS4SB log 2moro.
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    Training has bee quite **** for the past few days due to being busy at uni. But being deload week is a good enough excuse.

    Went yesterday, to a different gym. This gym has a pool, but the weights are was absolutely ****. Only 6 20kg plates, half the plates were broken, 2 barbell. The only plus point was it had dumbells up to 60kg which I had quite a bit of fun with.

    Deadlift

    60kg x 5
    80kg x 5
    100kg x 5
    130kg x 5
    160kg x 5

    One arm standing dumbell press (not strict)

    20kg x 1
    37.5kg x 1
    40kg x 5
    50kg x 1
    52.5kg x 1
    57.5kg x fail

    feelsgoodman.jpg

    (These were only with right hand though, I could only go up to 40kg with left hand.)

    Kroc Rows

    57.5kg x 10 right hand
    57.5kg x 3 left hand

    I tried to do some GHR's but whenever I try, I always get an immense pain in my calves? Why is this?


    ~2 hours of swimming

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