5/3/1 attempt no.2

5/3/1

Height - 5'8
Weight - varies between 87-91kg

All time best lifts

Squat - 160kg
Bench - 140kg
Deadlift - 230kg
Military press - 92.5kg

I am currently weaker than have been recently, and probably wouldn't be able to hit all the above numbers anymore.

5/3/1 Starting maxes

Squat - 140kg
Bench - 125kg
Deadlift - 200kg
Military press - 80kg

Monday - Squat
Wednesday - Bench
Friday - Deadlift
Saturday - Military press

For the assistance work, I am choosing the Periodization Bible, doing 3 assistance excercises for each lift. Starting on Monday.

Scroll to see replies

Reply 1

Shawshank

Good luck with this, definitely going to follow :smile:

Reply 2

u4m1r

17/01/2011

Bench day

Bench

Bar x 8
60kg x 5

77.5kg x 5
90kg x 5
100kg x 12 - nice rep PR, that was my aim when walking into the gym

Dips

3 sets to failure

Tricep pushdowns

Some weight x 3 x 10

Kroc(ish) Rows

2 sets of 30kg x 20 reps each arm

Lots of chins done in between sets.

Reply 3

u4m1r

19/01/2011

Deadlift

60kg x 8
110kg x 5

130kg x 5
150kg x 5
170kg x 10

Assistance

Leg press
Leg curls
GHR's
DB side bends
Hanging leg raises

Sub'd.

21/01/2011

OHP

Bar x 8
40kg x 8

52.5kg x 5
60kg x 5
67.5kg x 8 - Slightly disappointed, was aiming for 10.

Shrugs

110kg x 8
150kg x 8
180kg x 20
150kg x 20
150kg x 20

Doing high reps on shrugs now, it's what Wendler recommends, and he has much bigger traps than the chaos n pain guy.

Close grip bench

60kg x 8
90kg x 6
90kg x 5

lolwut

My front delts were probably too fried from all the overhead pressing, felt weak on this. Will probably switch it for lying tricep extensions or something.

Wide grip pull down

Someweight x 4 x 8

Facepulls
Lots of chins

Reply 6

U.S Lecce

Original post by u4m1r

Nah pics or it didn't happen!

Reply 7

u4m1r

Original post by U.S Lecce

Nah pics or it didn't happen!

Check my old blog, I haven't got videos for all the lifts listed up there, but I've got some close enough.

Reply 8

u4m1r

22/01/2011

Squats

Bar x 10
70kg x 8

90kg x 5
105kg x 5
120kg x 11 - Last rep was probably high, but not bad still better than I thought I would do

Just dicked around for assistance, my gym's back raise machine is broken fml. Did abs, some SLDL's etc.

Reply 9

Planar

I just benched a giraffe

Reply 10

u4m1r

24/01/2011

Bench

Bar x 20
40kg x 8
60kg x 5

82.5kg x 3
95kg x 3
107.5kg x 7

50kg x 10
50kg x 10
50kg x 10
50kg x 10
60kg x 10

Dips

5 sets to failure

Rows

70kg x 3 x 8

Some chins done in between

I've switched assistance to BBB. Looking forward to doing high rep deadlifts and getting a massive lower back pump!

Subbing.

27/01/2011

Deadlift

60kg x 8
90kg x 8
110kg x 5

140kg x 3
160kg x 3
180kg x 8

I reckon I couldve had 2 more, but as Wendler says, I left some in the tank.

Boring but Big Deadlifts

110kg x 10
110kg x 10
110kg x 10
110kg x 10
130kg x 10

There's a reason its called Boring but Big.

Kroc Rows

40kg x 15 each hand 2 sets

Hanging leg raises

Reply 13

cowsforsale

That's a lot of deadlifts!

Reply 14

SummerSofas

Original post by u4m1r

why so many deadlifts? deads are proper taxing, you're better off doing only a couple of sets of these

Reply 15

The Blind Monk

110 is only c.50% of his 1RM. It's not that bad considering that. It is pretty boring though :P

I thought you did a pretty good grinding out those deads. If you got two more, they'd be uglier than my arse off the bench last rep...but still not as ugly as the 'box' squatting we saw today. It was as if they'd read about box squatting and then misunderstood absolutely everything that makes box squatting worthwhile. And they said the people at UCL were smart :facepalm:

Reply 16

u4m1r

OHP

40kg x 10

55kg x 3
65kg x 3
72.5kg x 5

Didn't do as good as I thought I would on press.

More Pressing

40kg x 10
40kg x 10
40kg x 10
40kg x 10
50kg x 8

Shrugs

100kg x 10
140kg x 10
170kg x 10

Couldn't do these today, calluses were hurting too much from deadlifts yesterday.

Tricep Pushdowns

3 sets of 5-6 heavy

Lots of face pull, pull ups, chin ups done in between.

Not the best of days.

Reply 17

u4m1r

Squats

Bar x lots
60kg x 8

100kg x 3
115kg x 3
125kg x 10

Was happy with the PB but disappointed when I saw the video of it and my squats were too high :frown:

More Squats

60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

GHR's

3 sets to failure

First time I've properly done glute ham raises for sets

Dumbell side bends
Hanging leg raises

Was a good workout overall, legs and abs will be killing tommorow, but I need to go deeper on squats.