Tom's 5/3/1 log part2

[tomdotcom]

Well I fcked up the routine for the first WO because of me being retarded and misreading parts of the book, but I'm all sorted now and want a new clean fresh log

All lifts in KG

Assistance work:

Deadlift day
Pulldowns
Curls
Kroc Rows

Bench day
Incline or Decline
Flyes

Squat day
Leg Press
Leg Extensions
Leg Curl

MP day
Dips
CGBP


Current stats

166lb
Dead: 100x9 = 130 1RM x90% = 117.5
Bench: 55x10 = 73 1RM x90% = 65
Squat: 75x5 = 87.5 1RM x90% = 78.75
Military: 45x3 = 50 1RM x90% = 45


Hopefully I wont be a retard this time round

[tomdotcom]

heres my first workout which i fcked up, thought id post it anyway just so i can see what i started out on

Deadlift day

Deadlifts
35 x5
45 x4
60 x3

77.5 x5
90 x5
100 x6
100 x7
100 x5
100 x4

Hammer curls
10 x10
10 x10
10 x5

Pulldowns
15 x15
15 x15
15 x10
15 x7

[tomdotcom]

Bench Day

Flat Bench
Bar x10
30 x5
35 x5

40 x5
45 x5
50 x13

Incline Bench
Bar x10
30 x5
40 x5
40 x5

Decline Bench
Bar x10
30 x5
30 x12
40 x5

Flyes
10 x10
12.5 x10
12.5 x10

Incline and decline both feel weird, first time doing them today, but they felt pretty good though. Will deffo keep them both in on bench day.

[tomdotcom]

Squat Day

Squats
Bar x10
30 x5
40 x5

47.5 x5
55 x5
62.5 x9

Leg Press
80 x20
80 x15
80 x10

Leg Curls
60 x15
60 x15
60 x15
60 x15

Leg Extensions
60 x10
60 x5
60 x10
60 x10


Not looking forward to work now...

[tomdotcom]

Military Press day

Military Press
Bar x10
25 x5
25 x5

27.5 x5
32.5 x5
35 x11

Dips
bw x10
bw x10

Didnt have a huge amount of time today, left it a bit late and in work later and needed time to cook/eat/shower before work :/

[TheMightyManlet]

You got it sorted now then bro lol gj

Hitting some high reps for these 5+ sets nice one

[tomdotcom]

You got it sorted now then bro lol gj

Hitting some high reps for these 5+ sets nice one

yeah lol, alls good this time round ive got my head screwed on now :P

and cheers mate, lookin forward to dead day on sat, try hitting some double figure reps for my last set i reckon.

[hello1352]

Mate you are going great..

[tomdotcom]

Mate you are going great..

thanks



deadlift day today and had no breakfast FML

stupid shops are all closed near work for some reason, was looking forward to a fat bacon+egg butty for breakfast and a bowl of porridge before gym, but nooooo thats not happenin.
workout wont be as good as i expected i guess. oh well will still give it 100%

[tomdotcom]

WO wasnt as bad as i thought considering i only had a bowl of porridge all morning and i was up at 8. but still coulda been much better

Deadlift Day

Deadlift
40 x5
50 x5
60 x5

75 x3
85 x3
97.5 x7

Tricep Pulldowns (Double Pulley)
30 x20
30 x13
30 x10
30 x10
40 x8
40 x8

Curls
5's x10
5's x10
5's x10
(Not sure how heavy the bar is, but just shoved 5's either side lol)


Usually feel doms in my lower back within a couple of hours after deadlifting, but couldnt today.
Really coulda done more reps but my grip started going and i felt like i was gonna sh*t my pants if i carried on. fml.

[tomdotcom]

Decided to go today, mainly to get my minds off certain things that got me rather annoyed today, and partly because i wont be able to lift until thursday now, unless this caravan site has a gym.

Bench Press day

Bench Press
Bar x10
30 x5
40 x5

42.5 x3
47.5 x3
55 x8

Incline
Bar x10
30 x8
40 x5

Decline
Bar x10
30 x8
40 x8

CGBP
Bar x10
30 x5
40 x5

Pulldowns
15 x10
15 x10
15 x10

Put my mind at ease.

[tomdotcom]

Squat Day

Squat
Bar x10
40 x5
45 x5

50 x3
57.5 x3
65 x8

Leg Press
100 x14
100 x12
100 x10

Leg Curls
60 x15
60 x15
60 x10

Leg Extension
50 x10
50 x10
50 x10

Tricep Pulldowns
20 x10
15 x10
15 x15

Good workout, impressed at the 8 tbh wasnt expecting that many reps.

[ice_man89]

jw are you going to failure with the leg curls and extentions? i just seems weird how you are able to do more weight and reps with the leg curls

[Krollo]

Ever since I've read about 5/3/1 I always wanted to try it out. Seems like you are following the system spot on! Have you ever tried 5x5? How is 5/3/1 compaired to 5x5?

Keep it up!

[tomdotcom]

jw are you going to failure with the leg curls and extentions? i just seems weird how you are able to do more weight and reps with the leg curls

yeah i find it weird too, my squats seem to be pretty low in comparison to other leg exercises, really dont know why...

Ever since I've read about 5/3/1 I always wanted to try it out. Seems like you are following the system spot on! Have you ever tried 5x5? How is 5/3/1 compaired to 5x5?

Keep it up!

i came from rippetoes to this, not tried 5x5 because i wanted a break fro squatting 3x a week, because they really arent my favourite exercise tbh.
i do prefer 5/3/1 to rippetoes a lot though

[TheMightyManlet]

8 reps on the second week is good! In a few more weeks I think you'll be good for a 100kg squat

[tomdotcom]

8 reps on the second week is good! In a few more weeks I think you'll be good for a 100kg squat

yeah thanks mate, i seemed to plateau at around 80kg when on rippetoes, hopefully wont this time around.
lookin forward to being the only person in the gym to squat 2 plates, only people i ever see squatting squat 1 plate max

[tomdotcom]

Military Press Day

Military Press
Bar x10
25 x5
25 x5

30 x3
32.5 x3
37.5 x10 PR (50kg 1RM calculated)

Dips
BW x8
BW x8
BW x8
BW x8

Tricep Pulldowns
15 x20
15 x16
15 x10

Lat Pulldowns
30 x5 (checking how heavy i think i can go with this set, never done them before)
50 x8
50 x8
50 x8

Just re-measured my arms and theyre now 14.5", 1.5" gain over summer, impressed that all these pulldowns are working
Great workout overall, feelsgoodman.jpg

[tomdotcom]

Deadlift day

Deadlift
35 x5
45 x5
55 x5

80 x3
90 x3
102.5 x6

Hyperextentions
Never done these before
BW x20
10 x15
15 x10

Face Pulls
Never done these before either
40 x20
40 x16
40 x15
40 x13

Tricep Pulldowns
20 x12
20 x10
15 x12
15 x10

Disappointed at the last set wanted 8 reps, seemed to go out of breath fairly quick and got pretty exhausted, but again im feeling no doms in my lower back yet - hoping to tomorrow because i did the hypers too.
Used my mates liquid chalk as myprotein have none left til late sept.

Wasn't too bad though i supposed, 6 reps on the third week is pretty good i guess

Bench day tomorrow, starting to go 4 days a week

[Peakedd]

Can I ask why you work out triceps with back, thanks.

[tomdotcom]

Can I ask why you work out triceps with back, thanks.

just doing them most days because my upper arms were tiny

plus its not really a "back" day or "leg" day on 5/3/1 as such, its a day for the lift with assistance work. would be more helpful for the actual lift to do work for that muscle group but it wont make a huge difference imo, just adding tri's in on top of the other stuff

[Peakedd]

just doing them most days because my upper arms were tiny

plus its not really a "back" day or "leg" day on 5/3/1 as such, its a day for the lift with assistance work. would be more helpful for the actual lift to do work for that muscle group but it wont make a huge difference imo, just adding tri's in on top of the other stuff

Ah yeah I get you man, well goodluck!

[tomdotcom]

Bench Pess Day

Flat Bench
Bar x10
30 x5

45 x5
50 x3
57.5 x 10 PR (

Incline Bench
Bar x10
30 x5
45 x5
45 x5

CGBP
bar x10
30 x10
40 x5
40 x5 These were really easy, will up the weight next time

Tricep Pulldowns
20 x15
20 x10
20 x10
20 x8

Loved the set of 10 today, i tried doing only 2 warmup sets and it seemed to make me feel a lot better doing the main sets, so might start just doing 3 warmup sets in future.
Impressed with myself, happy.

[tomdotcom]

Squat Day

Squats
Bar x10
40 x5

55 x5
62.5 x3
67.5 x6

Hack Squat (leg press was taken by a group of 3 guys alternating and couldnt be arsed waiting)
95 x11
95 x10
95 x10

Leg Curls
60 x10
60 x10
60 x10

First day doing a proper PL squat as opposed to a typical oly squat and it felt a lot easier on my legs, but i found it hard to keep the bar stable - not because of the weight just simply because it felt really strange holding it on my rear delts instead of traps, might smash my rear delts with reverse flyes every bench/MP day in future in the hope that it makes the bar more stable.

Gonna change gym soon too, gonna start going my college gym as the equipment is actually a lot newer and nicer than i thought, gonna do deads/bench day there and do squat/MP day at another gym again, this time its a more serious gym thats pay as you go.
My current gym makes me rage a bit when im there, full of gym rats who dont know wtf theyre doing.

[tomdotcom]

Decided to go 3 days a week until my deadlift day starts on a monday again, 1 more week after this week before i start going 4 days/week. MP day tomorrow

Got a new plan for assistance too:

Deads:
Good mornings
Kroc rows
Hyperextensions

Bench:
Paused flat
Incline
CG
Tri pulldowns

Squat:
Oly squats
Box squats to a bench
Leg press

MP:
Seated DB MP
Reverse flyes
Dips

seems to fit more imo, subject to change after actually doing it ofc


Ordered creatine yesterday too, see how it works for me

[tomdotcom]

Military Press Day

BB Military Press
Bar x10
25 x8

32.5 x5
35 x3
40 x8

Seated DB MP
12.5 x10
12.5 x10
12.5 x10
12.5 x10
DB press is harder than i thought, but i did feel it in my shoulders a lot more than on bb so it felt really nice

Face Pulls (double pulley system)
40 x10
50 x10
50 x10
50 x10

Dips
x8
x8
x8
x6fail

Wanted 4x8 on dips, will hit that next week imo
Did some reverse flyes too but i remebered facepulls mid-set so ditched them for the pulls instead

Felt good, really feel it on my shoulders now

[tomdotcom]

Deadlift Day

Deload week too.

Deadlift
30 x10
40 x8

42.5 x5
55x5
65x5

Good Mornings
Bar x10
40 x10
50 x5
50 x5

Hyperextensions
x20
12.5 x15
12.5 x15
25 x10

DB Rows
15 x20
15 x20

Everything felt fairly easy really, wanted to do more but i know i shouldnt so i stopped

[TheMightyManlet]

Alright mate haven't been in here for a bit. Assistance looks good although don't over do it. Squat day I would just do the squats and the oly squats (not to failure), and on the deadlift day I would leave out the good mornings if you're planning on going heavy.

GJ on the bench PR, I don't think I was hitting 10 reps on the 3rd week. Military press looks strong too

[tomdotcom]

Alright mate haven't been in here for a bit. Assistance looks good although don't over do it. Squat day I would just do the squats and the oly squats (not to failure), and on the deadlift day I would leave out the good mornings if you're planning on going heavy.

GJ on the bench PR, I don't think I was hitting 10 reps on the 3rd week. Military press looks strong too

cheers mate, i was thinking i may have put too much in on squat day, might do as you suggested then.
Was thinking about good mornings because if anything im kinda weak off the floor on deads, and its supposed to help a lot? Ill tell you what though, i dont think my hams have ever ached as much as they did today after doing them...

[tomdotcom]

Bench Deload Day

Flat Bench
Bar x15
Bar x15

25 x5
35 x5
37.5 x5
This felt horrible benching so little :/

Incline DB
12.5's x10
15's x10
20's x6
20's x6

Tri Pulldowns
20 x12
20 x12
20 x10
20 x10