Journey to a sub 11 100 metre, bastardized 5/3/1

**UberAlles** · 11-06-2012, 04:33 PM

A lil about myself. Played football, basketball, and ran track in hs. Now i'm just training for fun and aesthetics, looking to compete in some all comer track meets next year. i'll be using a bastardized version of the 5/3/1 program, with additional emphasis on the power cleans and front squat. 5/3/1 treat these as assistant exercises, but i plan on making them main lifts

Day 1
Bench Press
Clean (5x2)
Squat
Weighted dips

Day 2
Bench Press
Clean (5x2)
Front Squat
Chinups

Day 3
Overhead Press
Deadlift
Good Mornings (3x10)
Dumbbell Rows (3x10)

Week 1: 3x5
Week 2: 3x3
Week 3: 5/3/1/ (max out singles)
Week 4: deload

**UberAlles** · 11-06-2012, 04:34 PM

day1
bench: 245, 255, 265, 275 (3 reps)
clean: 205, 215, 225, 235
squat: 315, 335, 355, 375
chinups 3x10

**Filmbuff81** · 11-06-2012, 05:03 PM

Subbed.

Goodlooking first day. Did you start too high on bench? Or did you purposely do less reps for the 5+ set?

**UberAlles** · 11-06-2012, 05:06 PM

Originally Posted by Filmbuff81

Subbed.

Goodlooking first day. Did you start too high on bench? Or did you purposely do less reps for the 5+ set?

thanks brah

purposely. 245-265 was all i could get for clean sets of 5, so as long as i got a solid 3 sets its all good

where you work out at man?

**Filmbuff81** · 11-06-2012, 05:46 PM

Originally Posted by UberAlles

thanks brah

purposely. 245-265 was all i could get for clean sets of 5, so as long as i got a solid 3 sets its all good

where you work out at man?

Live downtown so YMCA on Burrard and Nelson. You?

**UberAlles** · 11-06-2012, 05:55 PM

Originally Posted by Filmbuff81

Live downtown so YMCA on Burrard and Nelson. You?

SFU burnaby

**UberAlles** · 11-07-2012, 06:44 PM

aw man. tried to power clean today, but my CNS felt super burnout from going heavy on monday. after struggling with 205 i was like **** it and gave up. still, rest of my workout was super solid. making good progress on front squats and OHP

OHP (x5): 140, 150, 155(pr)
Front Squat (x5): 245, 265, 275(pr)
Weighted Dips (x10): 55, 65, 75
Chinups: around 35ish~

**UberAlles** · 11-10-2012, 06:40 PM

**** rough workout after a night of heavy drinking. first time doing good mornings in years, really felt the stretch in my hamstrings

bench (x5): 245, 255, 265 same as monday
deadlift (x5): 395, 400, 405
good mornings (x10): 115, 125, 135
1 arm db rows (x10): 85, 90, 95

**Filmbuff81** · 11-10-2012, 07:08 PM

Solid couple workouts even with the heavy drinking haha.

Big front squats and your hamstrings will be feeling those GM's tomorrow.

**UberAlles** · 11-10-2012, 07:22 PM

hell yea man thanks for your kind words.

BTW im somewhat of a film buff myself lol, love new wave hollywood ****. easy rider, chinatown...doesnt get much better than that

**UberAlles** · 11-13-2012, 06:08 PM

bench (x3): 275 275 275 lol plateaued
squat (x3): 375 375 385 these were brutal
closegrip bench (x10): 165 175 185
incline db (x10): 70 70 70 was gassed lol

and some plyos

**Filmbuff81** · 11-13-2012, 06:39 PM

On spread right now otherwise I'd rep for the movie choices haha.

Solid looking workout too.

You did straight sets vs ramped.

Are you trying to push the weights weekly right now while on 5/3/1 or just prefer to do more top sets?

**UberAlles** · 11-13-2012, 06:47 PM

Originally Posted by Filmbuff81

On spread right now otherwise I'd rep for the movie choices haha.

Solid looking workout too.

You did straight sets vs ramped.

Are you trying to push the weights weekly right now while on 5/3/1 or just prefer to do more top sets?

i prefer to do more top sets because the lower sets are quite a bit easier. like 265 i can usually do for 5, so i might as well do 275 for 3....pretty much every last rep was a struggle where i had like really push.

same with squat, felt terrible after lol

**Filmbuff81** · 11-13-2012, 06:49 PM

Hahaha exaplainz why you call it a bastardized 5/3/1 then

**UberAlles** · 11-15-2012, 05:11 PM

Originally Posted by Filmbuff81

Hahaha exaplainz why you call it a bastardized 5/3/1 then

yea pretty much i just workup to 100% of my rep scheme max every workout lol. and i frequently mix and match workouts due to time restrictions soreness etc.

overhead press (x3)
145
155
165
175(x1)

front squat (x3)
285
295
315

took it easy today, did some plyos and chinups too.

**WannaBeATank** · 11-15-2012, 05:14 PM

Where is the sprinting?

**UberAlles** · 11-15-2012, 05:28 PM

Originally Posted by WannaBeATank

Where is the sprinting?

didnt post these before, but usually ill have 3/4 sessions in a week working absolute speed/speed endurance/special endurance
absolute speed is usually done with blocks

usually only add distances every 2 weeks.
so ex
3x150m day 1 (at least 10 min break between reps)
2x5x40 day 2 (around 3-5 mins of breaks. 10 min break in set)
3x250m day 3 (at least 12 mins)

still tooling around with the third day.

**zakatak333** · 11-15-2012, 06:02 PM

Originally Posted by UberAlles

bench (x3): 275 275 275 lol plateaued
squat (x3): 375 375 385 these were brutal
closegrip bench (x10): 165 175 185
incline db (x10): 70 70 70 was gassed lol

and some plyos

noice!

tips on box jumps?

**UberAlles** · 11-15-2012, 06:41 PM

i dunno lol...use your arms? transform your horizontal momentum into your vertical?

im not sure what youre asking me for lol

**zakatak333** · 11-15-2012, 06:48 PM

Originally Posted by UberAlles

i dunno lol...use your arms? transform your horizontal momentum into your vertical?

im not sure what youre asking me for lol

thanks for responding. please allow me to be more specific

what sort of training program would be helpful? should i practice jumps every day? what should i do? i basically have no equipment.

**UberAlles** · 11-15-2012, 06:55 PM

Originally Posted by zakatak333

thanks for responding. please allow me to be more specific

what sort of training program would be helpful? should i practice jumps every day? what should i do? i basically have no equipment.

oh any sort of low rep high weight program will help your vertical. add power cleans/clean and jerks, etc

you dont really need any equipment. just do max effort vertical jumps, broad jumps etc

**UberAlles** · 11-19-2012, 03:23 PM

wow. my hamstrings are gonna be sooo sore tomorrow lol.

bench (x3)
275
285
285
305 (x1)

power cleans (x2)
205
215
225

deadlift (x3)
405
425
435
465 (x1)

db rows (x10)
85
90
95

good mornings (x10)
135
145
145

**UberAlles** · 11-22-2012, 08:19 PM

overhead press
155x5
165x3
185x1
195 failed

front squat
275x5
285x3
315x1
335x1

need a spotter lol

incline db bench (x10)
65
70
75

all in all really happy with my gains. 5/3/1 is bulletproof lol

**UberAlles** · 11-26-2012, 03:24 PM

woot big pr on the bench today! been mixing and matchup workouts due to time constraints + soreness

bench
265 (x5)
275 (x3)
295 (x1)
305 (x1)
315 (X1)

power cleans (x2)
185
195
205
225
205

and chinups and weighted dips

**NoBeard** · 11-26-2012, 03:30 PM

I'd be far more impressed with the 315 bench press if your ass didn't come off the bench by about 6 inches. Still a strong lift, but you're molesting the point of the bench press by not doing it right.

Watch Mark Rippetoe's how to bench properly on youtube for some pointers. I can't embed videos yet otherwise I would.

**UberAlles** · 11-26-2012, 03:32 PM

Originally Posted by NoBeard

I'd be far more impressed with the 315 bench press if your ass didn't come off the bench by about 6 inches. Still a strong lift, but you're molesting the point of the bench press by not doing it right.

Watch Mark Rippetoe's how to bench properly on youtube for some pointers. I can't embed videos yet otherwise I would.

meh i dont care bout chest growth, as long as the bar touches my chest and comes all the way up im okay. i have absolutely no back pain either so i dont put much thought into it

i dont use arch cept for my 1rm neways

**zakatak333** · 11-26-2012, 03:33 PM

Originally Posted by NoBeard

I'd be far more impressed with the 315 bench press if your ass didn't come off the bench by about 6 inches. Still a strong lift, but you're molesting the point of the bench press by not doing it right.

Watch Mark Rippetoe's how to bench properly on youtube for some pointers. I can't embed videos yet otherwise I would.

funny joke, bro

**UberAlles** · 11-30-2012, 05:55 PM

Retooling my workouts a bit

Workout A
Primaries
Bench
Back Squat

Assistance
Close Grip Bench (3x10)
Chinups (usually do 5 sets as many reps as i can)

Workout B
Primaries
OHP
Front Squat

Assistance
Incline Db Press (3x10)
Weighted Tricep Dips (5x10)

Workout C
Primaries
Bench
Deadlift

Assistance
Kroc Rows (3x20)
Good Mornings (3x10)

Power Cleans will be added to one or two of my workouts, depending on how my CNS is feeling, but i'll always do it at least once

Plyometrics will be done in lieu of lower body assistance exercises, as I believe they are much more useful than doing leg presses etc

**Filmbuff81** · 11-30-2012, 07:01 PM

Workouts are looking wicked and new layout looks solid!

**hiimnotcool** · 12-01-2012, 01:22 AM

wow, impressive. how in the world are you so strong??

you're tiny as fuk and i wouldn't even think you've ever touched a weight in your life if i saw you on the street lol

not meant in a disrespectful way...just saying it's pretty crazy considering the weights you're lifting.

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