5/3/1 Training log breaking PR's! - Page 2

SHOWTIME · 11-05-2009, 03:53 PM

Quote:

Originally Posted by B Con

Subbed.

Quote:

Originally Posted by LittleMan55

^^^^

This

Thanks for joining dudes, any suggestions/info/links/a$$ kicking you want to leave here ...please do!

PaC-mAn8 · 11-05-2009, 04:15 PM

Additional rep on the last set

animalfan · 11-05-2009, 04:24 PM

i'm subbing, too.

i've been on 5/3/1 for most of the year, it's working for me.

SHOWTIME · 11-05-2009, 08:47 PM

Quote:

Originally Posted by PaC-mAn8

Additional rep on the last set

haha Yup!
I had planned on getting 3, but my right knee was a little stiff and in the end all i needed was 1 rep on the last set, so getting 2 was nice.

Quote:

Originally Posted by animalfan

i'm subbing, too.

i've been on 5/3/1 for most of the year, it's working for me.

Awesome! You must be on 6+ waves of it, I think it is really solid.

B Con · 11-06-2009, 05:23 AM

I've always been interested in schemes like this. How has it played out thus far for you John?

SHOWTIME · 11-06-2009, 11:29 PM

Quote:

Originally Posted by B Con

I've always been interested in schemes like this. How has it played out thus far for you John?

I think it is going quite well, if you are referring to my current 5/3/1 training. ( I am also doing a specific deadlift routine on Sundays, separate from the 5/3/1 training)

It is building up strength and I am thinking some size already, I love working in the 3 or less rep range now. haha When i do some sets of 8 or 10 it is like a marathon.

19george · 11-07-2009, 11:27 AM

Quote:

Originally Posted by SHOWTIME

BB Squat 405(RAW)

345 x 2

Are you repping out the last set? Or did you have a really bad day. If you have a 405 squat you should be able to get a lot more than 2 reps from 345. Unless you have the world's worst conditioning. Ever.

SHOWTIME · 11-07-2009, 02:50 PM

5/3/1
Cycle 3 Week 4 Day 1

BENCH MAX 345 (RAW) ( As of today it is now 350lbs

)

Bench

045 x 12
095 x 12
135 x 10
185 x 6
225 x 6
275 x 3
315 x 1
350 x 1 NEW PR!

DB Incline Press

060 x 6
100 x 5
100 x 5
110 x 5
110 x 5
110 x 5

Incline Flyes

3 sets

Incline HS Bench

258 x 5
278 x 5
278 x 5

Well this should have been a deload workout, but I got a buddy from school to come to my gym so I could help him out with a few things. The workout was great even with extended breaks.

I hit a new PR on Bench Press which was awesome, it went up rather easy, I would compare it to my rep speed when I use 315. So I attribute some of that to the 5/3/1 training, as well as hard work and consistency.

Tomorrow will be my second week of the Ed Coan deadlift routine.

SHOWTIME · 11-07-2009, 02:52 PM

Quote:

Originally Posted by 19george

Are you repping out the last set? Or did you have a really bad day. If you have a 405 squat you should be able to get a lot more than 2 reps from 345. Unless you have the world's worst conditioning. Ever.

lol, I do not think my conditioning is the worst ever

My right knee was feeling a little off, I was hoping for 3 or 4 reps, but got 2 solid ones.

Surive123 · 11-07-2009, 02:55 PM

Good work! I've always considered 350 to be one of those big breakthrough lifts.

SHOWTIME · 11-07-2009, 08:35 PM

Quote:

Originally Posted by Surive123

Good work! I've always considered 350 to be one of those big breakthrough lifts.

Thanks dude, now I continue working to 400!

PaC-mAn8 · 11-07-2009, 08:37 PM

Damn

animalfan · 11-07-2009, 09:48 PM

Quote:

Originally Posted by SHOWTIME

Thanks dude, now I continue working to 400!

congrats on the pr!

SHOWTIME · 11-08-2009, 11:27 AM

Quote:

Originally Posted by PaC-mAn8

Damn

haha Thanks dude!

Quote:

Originally Posted by animalfan

congrats on the pr!

Thanks! It was a big (mental) lift for me.

poopoo333 · 11-08-2009, 12:50 PM

Nice benching for a deload week haha

SHOWTIME · 11-08-2009, 06:12 PM

Quote:

Originally Posted by poopoo333

Nice benching for a deload week haha

Yeah i know, it was not planned haha...Today was day 2 of the C/P deadlift routine and was brutal, my next two workouts will be proper deload workouts, for military press day and squat day.

B Con · 11-09-2009, 07:38 AM

Quote:

Originally Posted by SHOWTIME

I think it is going quite well, if you are referring to my current 5/3/1 training. ( I am also doing a specific deadlift routine on Sundays, separate from the 5/3/1 training)

It is building up strength and I am thinking some size already, I love working in the 3 or less rep range now. haha When i do some sets of 8 or 10 it is like a marathon.

Thanks for the update. Yeah things seem to be going good. I'm interested to see how the DL routine plays out as well.

Great bench PR. Getting stronger by the day obviously... results from hard work. Great job and hope you had a great weekend.

Haha I can definitely relate to the "marathon" comment with the reps hahaha it's cardio in and of itself sometimes

SHOWTIME · 11-12-2009, 10:33 PM

Updates are coming, probably on Friday. The only workouts missing are todays and yesterdays deload workouts (Military Press and Squat day)

Saturday is Day 1, Week 1 of WAVE 4

SHOWTIME · 11-13-2009, 10:03 PM

5/3/1
Cycle 3 Week 4, Day 3
DELOAD

Done on 11, Nov, 09 Remembrance Day

Standing OH Press

045 x 8
095 x 8
115 x 8
115 x 8
115 x 8
135 x 5

DBShrugs
075 x 12
075 x 12
075 x 12

DB Tricep Extensions

45 x 8
75 x 8
75 x 8
75 x 8
75 x 8
75 x 8

Machine rear lateral raise

80 x 8
90 x 8
90 x 8
90 x 8
90 x 10

A simple workout for a deload day, a nice quick workout

SHOWTIME · 11-13-2009, 10:06 PM

5/3/1
Cycle 3 Week 4, Day 4
SQUAT DAY
DELOAD

Done on 12 Nov 09

BB Squat 405(RAW)

Leg Press
180 x 11
270 x 10
270 x 10
270 x 10
270 x 10
270 x 10

BB SQUAT

045 x 8
135 x 6
185 x 5
225 x 1
245 x 5
310 x 3
345 x 2

Yup 2 exercises, a quick deload workout, I would have thrown in some core work but was short on time.

SHOWTIME · 11-13-2009, 10:09 PM

Day 1 of WAVE 4 starts tomorrow, It is Bench day.
I am looking forward to the next few weeks even with all the percentages being based off of 90% of my 1 RM, since I am on the 4th wave the weights are starting to catch up, which is great.

I am sure everyone can agree it is always nice to lift heavy!

animalfan · 11-13-2009, 11:40 PM

Quote:

Originally Posted by SHOWTIME

Day 1 of WAVE 4 starts tomorrow, It is Bench day.
I am looking forward to the next few weeks even with all the percentages being based off of 90% of my 1 RM, since I am on the 4th wave the weights are starting to catch up, which is great.

I am sure everyone can agree it is always nice to lift heavy!

keep killin' it man. i'm finishing up my 5th wave, getting reps with weights that are more than my maxes from last year.

i love the 5/3/1.