November 17, 2012: 5/3/1 Cycle 1, Week 1, Day 1
Military Press Day
Military Press: 5, 5, 5+
- 100 pounds x 5
- 115 pounds x 5
- 130 pounds x 10
DB Military Press:
- 40s x 15
- 60s x 10
- 50s x 10
- 45s x 10
- 45s x 10
Max Rack Pendlay Row (raised):
- 135 x 12 (this is one plate per side, bar isn't 45 but it is easier to track this way)
- 155 x 10
- 165 x 10
- 165 x 10
- 165 x 10
Braced Tricep Extensions:
- 45 x 20
- 60 x 10
- 60 x 10
- 60 x 10
- 60 x 9
Notes:
- I was in and out in about an hour. Great workout. My shoulders were spasming quite a bit later on in the night. I should have pyramided completely down with the DB military because I was warm but did not realize it. The weights were light but I'm not used to the volume.
- I am planning on alternating DB military, DB bench, and dips as the first accessory lift on my upper focus days. I hadn't done DB military in so long though and wanted to hit that motion.
- The pendlay setup I had was great on my lats. It's really just a dead row, but I'm going to refer to it as a pendlay for tracking ease.
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11-19-2012, 03:18 PM #2671"Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-19-2012, 03:18 PM #2672
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11-19-2012, 03:22 PM #2673
November 18, 2012: 5/3/1 Cycle 1, Week 1, Day 2
Box Squats
Box Squats: 5, 5, 5+
- 160 x 5
- 185 x 5
- 210 x 12
DB Split Squats:
- BW x 15
- 35s x 10
- 35s x 10
- 35s x 10
- 35s x 10
Back Extensions:
- 70 x 20
- 100 x 15
- 100 x 15
- 100 x 15
- 110 x 15
Cable Crunch:
- 100 x 20
- 150 x 20
- 150 x 20
- 150 x 20
- 150 x 20
Notes:
- Split squats are the hardest exercise in the gym. Just brutal. I think my old PR was with the 80s, but it really doesn't matter. Bodyweight hurts. Such an amazing exercise. I chose it over traditional lunges because I feel it hits my hamstrings more and I definitely need any extra hammy work I can get.
- Squats were fine. My SI joint felt kinda meh on the first rep, but it's fine now. I am still messing with the box height to find the best combo of health and stimulation.
- Off today, bench tomorrow."Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-19-2012, 03:24 PM #2674
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11-19-2012, 03:37 PM #2675
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11-19-2012, 04:10 PM #2676
I completely agree. I made my best squat progress ever in the winter/spring of 2011 when I first introduced split squats and so linear gains on them.
The only problem is I've been limping around all day due to the soreness, haha. My foam roller is going to be my best friend the rest of the night.
The good news is my tendonitis appears to be completely gone. I figured it would take about a week."Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-19-2012, 04:13 PM #2677
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
awesome start, MKW ! I know those split squats, they are a murder!.
But have you tried walking lunges? I was doing them a lot before PMB and 5/3/1 and resumed it for a day..these DOMS were epic.
Anyway keep it up!my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-19-2012, 04:31 PM #2678
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11-19-2012, 04:33 PM #2679
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11-19-2012, 04:35 PM #2680
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11-19-2012, 04:40 PM #2681
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11-19-2012, 05:21 PM #2682
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11-19-2012, 05:36 PM #2683
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11-20-2012, 09:18 AM #2684
Thanks big man!
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Looks like my journal title is finally correct. Awesome. Also, I woke up today and can still barely walk due to leg/ass soreness, haha. AMRAP squats and 5 sets of split squats are no joke! Bench day later tonight (shooting for 10 reps at 200 pounds)."Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-20-2012, 09:48 AM #2685
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11-20-2012, 04:40 PM #2686
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11-20-2012, 04:48 PM #2687
November 20, 2012: 5/3/1 Cycle 1, Week 1, Day 3
Bench Press
Bench Press: 5, 5, 5+
- 160 x 5 (was supposed to do 155, no big deal)
- 180 x 5
- 200 x 11 (possibly a rep PR)
Dips:
- BW x 10
- BW + 70 x 10
- BW + 55 x 8
- BW + 45 x 8
- BW x 14
Rack Pendlays:
- 135 x 15
- 165 x 11
- 165 x 10
- 165 x 10
- 135 x 15
Braced Tricep Extensions:
- 50 x 20
- 60 x 10
- 60 x 10
- 60 x 10
- 50 x 9
Notes:
- Intensity sucked at first but got better. I had a crazy pump going by the end though.
- I'm going to a wedding in Florida on December 1 so I'm going to have to skip the Saturday/Sunday workouts when the time comes and start week 3 on the following Monday. This works because I'll have two weeks of 5/3/1 under my belt to figure out how I want to have these days ordered. For example, I think I want my lower lifts to come before my upper lifts. I don't love the idea of doing something like a pendlay row and then deadlift the next day. I'd rather have it the other way around.
- My legs are still brutally sore from the split squats and AMRAP squats. I'm going to hit my DL #'s tomorrow but then I might get creative with the rest of the workout. We'll see."Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-20-2012, 04:50 PM #2688
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11-20-2012, 04:51 PM #2689
another solid looking workout.
I always put my lower days before my uppers when doing 5/3/1 as well for the very reason that doing some rows and pullups and coming back for deads the next day just seemed like a recipe for pain.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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11-22-2012, 09:05 AM #2690
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11-22-2012, 09:11 AM #2691
November 21, 2012: 5/3/1 Cycle 1, Week 1, Day 4
Sumo Deads
Deads:
- 135 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 5 (+10 from last week, following my rehab progression)
SLDL:
- 135 x 10
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10
Leg Extensions:
- 90 x 15
- 110 x 12
- 130 x 10
- 150 x 10
- 90 x 14
6 sets of Seated Calf Raise SS with Reverse Situps for 3 sets, then 3 sets of Hanging Leg Raises
Notes:
- Really good workout even if it might not seem like much. My hamstring felt as good as it has since I started doing legs again. It's still not 100% but I wasn't inhibited by it at all. I will continue with my progression and go for 275x5 next Wednesday.
- Happy Thanksgiving!"Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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11-22-2012, 09:25 AM #2692
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2430
great numbers MKW, are the sumo's more lenient to your hammies compared to standard DL?
Happy Thanksgiving! That goes for all 'mericans reading your log..my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-22-2012, 09:48 AM #2693
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11-22-2012, 09:52 AM #2694
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11-22-2012, 11:09 AM #2695
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11-23-2012, 12:27 PM #2696
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11-23-2012, 03:41 PM #2697
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11-23-2012, 03:49 PM #2698
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11-24-2012, 02:50 PM #2699
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11-24-2012, 02:54 PM #2700
November 24, 2012: 5/3/1 Cycle 1, Week 2, Day 1
Military Press Day
Military Press: 3, 3, 3+
- 105 x 5
- 120 x 5 (I made a mistake on the first two sets and did 5 instead of 3)
- 140 x 8 (Probably a rep PR. I will start counting next cycle)
DB Bench:
- 50s x 20
- 75s x 10
- 75s x 10
- 75s x 10
- 75s x 10
WG Lat Pull-Down:
- 100 x 12
- 100 x 12
- 100 x 12
- 100 x 12
- 100 x 12
BB Shrugs:
- 135 x 20
- 185 x 12
- 225 x 10
- 225 x 10
- 135 x 20 (drop set from 225)
Notes:
- Good workout. I forgot to do 3 on the first two military press sets but it's not a big deal.
- I prefer DB shrugs to BB shrugs so I will use them more regularly. I also prefer a different back machine (a hammer strength machine) than WG Lat PD and will sub that in when I don't feel like doing a free weight movement.
- Box squat day tomorrow. SI joint has been barking the slightest bit but I should be good to go."Making my own luck" towards a 1000 pound total:
http://forum.bodybuilding.com/showthread.php?t=117767701&p=981675523&viewfull=1#post981675523
Currently rebuilding on 5/3/1.
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