Modified 5/3/1 for football

[pigskinmuscle66]

Ok... I'm new to the boards but I have been lurking around for the last 3 years. I decided to log my workout here to keep track of my progress and share information with other members. Some personal history, I'm 18 years old and preparing to play football at the United States Merchant Marine Academy this July as a defensive tackle/nose guard. I suffered a season ending injury to my ankle week 3 of the regular season and have not yet fully recovered. However, I am determined to rehab completely and get ready to make an impact as a first year midshipman.


As the title suggests, I will be using a modified 5/3/1 to suit my body.

Stats
5'10" 270lbs
Bench:295/340
Overhead Press:200/245
Squat:425/500 (wide stance, glutes touching ankles)
Deadlift:425/525 (470/575trap bar)
40 yd dash:5.3/5.0
Vert:28/33
Pro agility:5.1/4.8


Split

Monday: Bench using 90% of max, 265
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
DB Incline Presses 5x10
Tate Presses 5X10


Tuesday: Deadlift using 90% of max, 392
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
RDL/GHR 5x10
Hanging Leg Raises& Hyperextensions 5x10@bodyweight
Dreadmill (need to be able to run mid to long distance)

Friday: Overhead press using 90% of max, 180
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
CGBP 5x10
BB Rows 5/10


Saturday: Squat(box, 12inch) using 90% of max, 392
week 1 5@65%, 5@75%, 5+@85%
week 2 3@70%, 3@80%, 3+@90%
week 3 5%75%, 3@85%, 1+@95%
week 4 deload

Assistance
Front/Back Squat 5x10
Barbell Hip Thrusts 5x10
Dreadmill


Also, I'll be doing a circuit of barbell complexes, bear crawls, and burpees 3x week and throw in some "prowler" (unused dining table with added weights) when I feel like doing some sort of sprint work when the weather blows (Maryland spring sucks) Once the ground dries up, I'll go outside and throw in linear speed and agility work as well.


oh, and to make things simple, I'll add 5lbs to each upper body lift and 10lbs to each lower body lift after each microcycle so I dont have to recalculate everything

[pigskinmuscle66]

Bench: 5x175, 5x200, 5+x225---->12(pr)
DB Incline Press 5x10----->65lb'ers
Tate Press 5x10--------> 35lb'ers


PR on 225 reps, stronger triceps and stronger lats helped a lot with the benching..

[pigskinmuscle66]

Deadlift 5x250, 5x295, 7(plus 2 after 30 second regroup period)x335----->PR
Forgot hammy exercise....
Hyperextensions & Hanging leg raises 5x10----->BW

Good stuff.... deadlift was a real killer

[beertank23]

I'll keep an eye on this, starting 531 football next week!

[pigskinmuscle66]

I'll keep an eye on this, starting 531 football next week!

yea 5/3/1 football looks solid.. I'm gonna steal the conditioning and warmup and incorporate into my workouts.

[pigskinmuscle66]

Some pictures to give you a perspective on what I have to work with..


http://s914.photobucket.com/albums/a...urrent=016.jpg

http://s914.photobucket.com/albums/a...urrent=017.jpg

http://s914.photobucket.com/albums/a...urrent=018.jpg

http://s914.photobucket.com/albums/a...urrent=019.jpg

http://s914.photobucket.com/albums/a...urrent=020.jpg

http://s914.photobucket.com/albums/a...urrent=021.jpg

[pigskinmuscle66]

Went upto Kings Point for an overnight visit and liked what I saw. That being said, I missed my military press workout, so I will do both next week's bench and last week's military press workout on monday and cut out the assistant work for bench and superset everything else... today's squat workout is as followed.......



Box Squat(12-13 inches, Westside style)
3x255, 3x295, 10x335(PR, saw stars afterwards)
Oly Squat 5x10@185lbs
Hyperextensions 5x10@bw


oh, for all the "box squatters" who say they can box squat more than free squats, you're 1) using a box that's too high(bench does NOT count) 2) just bouncing off the already above parallel box, and 3) using too much momentum... Westside style box squatting will force you to kill the momentum at the bottom and work the glutes and hammies more...

[pigskinmuscle66]

Bench

3x185, 3x205, 8x245(PR)

Military Press

5x115, 5x135, 9x155(PR)
BB Rows 5x10@135lbs
Isometric Pull Up 5x max time

I'm gonna switch up regular deadlifts for hex bar deadlifts because I want to loosen the amount of pressure on my lower back.

[moose45]

Hey man! I got a letter from the school your attending, a couple weeks back. Good luck to you, I'll keep an eye on this!

[pigskinmuscle66]

Hey man! I got a letter from the school your attending, a couple weeks back. Good luck to you, I'll keep an eye on this!

Nice, are you interested in USMMA? Did you get your nomination? what part of MN? I lived in Eden Prairie for 5 years before relocating to maryland,...

[moose45]

Nah, I'm not actually...I recently received some interest from D1 and D2 schools that have been academic opportunity for me as well. I'm close to Duluth, its about in the middle part of the state, a little north. Not sure what you mean by nomination...

[pigskinmuscle66]

Decided to focus more on trap bar deadlifts than convo deads.....

3x330, 3x375, 6x425(PR)-------> need chalk.,... school doesnt have any and my grip kind of gave out due to moist hands.....
hanging leg raises 5x10
hex holds 30lbs 5xmax


some good ****... the best thing about 5/3/1 is that you hit prs virtually every workout...

[pigskinmuscle66]

DB Clean and Press

4 sets of 2 reps @80lbs, 2x85lbs, 2x90lbs
CGBP ss BB Rows 5x10@155lbs (pulled lat.... kinda hurts)

hammer curls 3x6@50lbs...

[pigskinmuscle66]

Box Squats

3x275, 2x315, 7x355------> PR(saw more stars)
Oly Squats 5x10@195lbs


WHOOOOO!!!!!!!!!

[beertank23]

Hey yall.

Quick question.

How do you progress weights with 5/3/1?

Jim Wendler's 5/3/1

One mesocycle lasts 16 workouts, or a little over 5 weeks.

Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!

[pigskinmuscle66]

Hey yall.

Quick question.

How do you progress weights with 5/3/1?



If on the 3rd week, last week, you only lift 95% of 1RM how do you progress? I don't get it, am i missing something?

Also back on track in the gym, 100kg for 2 reps!

you add 5lbs to all upper body lifts and 10lbs to all lower body lifts.. if you read some **** he wrote for tmuscle, he bitches out the people who complain that they progress too slowly on this program.. its slow, but its hard to hit a plateau on it


oh, and dont forget that the last set of each workout is taken to failure

[pigskinmuscle66]

Couldn't lift since Friday because of my DoDMERB appointment today... they suggest that you avoid strenuous exercise for 72 hours before the exam.... will hit deadlifts tomorrow and bench on wednesday

EDIT... couldn't get the physical because receptionist gave me the wrong time... cant lift until wednesday...

[beertank23]

you add 5lbs to all upper body lifts and 10lbs to all lower body lifts.. if you read some **** he wrote for tmuscle, he bitches out the people who complain that they progress too slowly on this program.. its slow, but its hard to hit a plateau on it


oh, and dont forget that the last set of each workout is taken to failure

Mate, my main problem was I couldn't figure out the progression. But from what has been explained to me, you derate your 1RM by 10%, and the 3rd week you lift 95% of 90%...

Question in that 3rd week on that last rep, do you just go until failure?

Oh and what do you use to calc your one rep max?

[federaldb59]

Weight x Reps x .0333 + Weight x .9 = 90% of weight

EX.

200 lbs x 5 = 1000 x .0333 = 33.3 + 200 = 233 x .9 = 209 lbs

[pigskinmuscle66]

I got my DoDMERB taken care of today... and I found out that I have an incipient abscess on my ass cheek where the glutes and hammies tie in... need to get that **** lanced when it forms a head... that means no workouts until next monday.... joy...

EDIT

HOLY ****

My abscess exploded when I took a shower... black ****, pus, dark blood shot out for 5 minutes... that **** smelled so rank.... the pain I endured for the last week is something you wouldn't wish on your worst enemies.. I'm serious.... that **** HURT.

[pigskinmuscle66]

Finally able to workout today so I'm gonna hit squats because squats are the best. I also ran 12 hill sprints in my back yard, which is really steep, and I chest pressed a 150lb stone for 100 yards as GPP.

[pigskinmuscle66]

Box Squat (12inch box, westside style) 5x295, 3x335, 5x385----->PR
Oly Squat 5x10@205lbs

I barely ate anything over the last week and a half due to my abscess and this is the first workout in two weeks. Needless to say, I felt extremely weak, but still set a pr on the box squat, which is a positive.. I know I could hit that weight 8 times, but oh well.... On a sidenote, the nighttime manager came to me after a set and asked me how to gain weight... guess I looked big to him!

[moose45]

Box Squat (12inch box, westside style) 5x295, 3x335, 5x385----->PR
Oly Squat 5x10@205lbs

I barely ate anything over the last week and a half due to my abscess and this is the first workout in two weeks. Needless to say, I felt extremely weak, but still set a pr on the box squat, which is a positive.. I know I could hit that weight 8 times, but oh well.... On a sidenote, the nighttime manager came to me after a set and asked me how to gain weight... guess I looked big to him!

Hey man, its all about consistency, keep hittin it hard everyday! Good luck.

[pigskinmuscle66]

I think I might have pinched something in my right shoulder... today was supposed to be military presses but I stopped after I felt some discomfort... gonna do a lot of shoulder dislocations over the next week and from now on to keep the shoulders healthy.

Military press
5x135, 3x155(felt discomfort)

Power Clean (actual triple extension)
worked up to 195x3 ---> need to remind myself to do a quarter squat to catch the bar... cleans really sub par because I keep forgetting to catch the bar in a quarter squat.

Axle Incline Press
5x10@135 waaay harder than regular barbell incline press

1 arm DB press (explosive)
2x6@60, 3x6@70 ------> HOOOOLY **** these were hard keeping myself stable.. I did these with just one db, making stabilization nearly impossible... you want to test your core strength, do these.

Double D Seated Rows
5x10@120 --------> need stronger upper back, feel like my lifts are lagging behind because my upper back isn't as strong as my low back.

calves


turned out to be more or a volume day, but it felt great to lift again hard and fast. Had 2 cups of rice and 1lb of chicken thigh with skin removed afterwards.

[pigskinmuscle66]

Trap Bar Deads

The one at my gym is really weird and narrow, which made it really hard to deadlift.. needless to say, I'll stick to the trap bars at my school from now on.

Goblet squat s/s KB Swings-----> good warm up before deads
10x28kg, 8x34kg, 6x40kg

Deadlift
5x355, 3x405, 3x455-----> no PR due to weird bar

DB Row
4x8@95lbs

Gun Show
Thick bar Curls (curls? gasp!!)
10,8,6,4@85lbs

KB Towel Curls
8,6,4,10@ 28kg


Overall good workout except disappointed by the deadlift, but it was impossible because the spacing was so damn narrow that my knees came in every time, making my 455x3 very respectable.

One thing I can't stand are guidos... living in Maryland, I see my fair share of them, but I really can't stand Indian guidos... and Asian punks.... they need to stop being such ***s.

[pigskinmuscle66]

I felt weak today, maybe because I hadn't hit chest in two weeks? I don't know, but....

Bench
5x205, 3x235, 4x255(PR, but a very disappointing PR)

1 Arm DB Bench
5x10@65lbs

Ab Circuit
50 crunches, 25 cross body crunches each side
100 bicycles

High DB Rows-----> row the DB up to shoulder, basically a direct vertical pull, works the upper back like crazy

4x10@80lbs

For the next cycle, I'm gonna change my core exercises... Incline BB Press, Push Press, Trap Bar Deadlift (already switched two weeks ago), and Safety Squat Bar Box Squat. I think the assistance exercises will remain the same simply because they work and I will add more volume to help increase work capacity by jumping rope and such for conditioning....

Deload this week and let's hit it hard!

[pigskinmuscle66]

1 Arm DB Snatch

worked upto 3x2@80lbs

BB Curls
3x8@95lbs, 1x8@105lbs

simple and plain.. gonna hit some hill sprints and jump rope later for conditioning

[TheHitStick]

Are you on your own program or one already planned out?

And good squatting haha

[pigskinmuscle66]

Are you on your own program or one already planned out?

And good squatting haha

thanks! Well, I'm using 5/3/1 percentages for the core lifts and throwing in more or less assistance work as needed. I don't sticking to a program to a T, but I like to have a plan that I can follow with wiggle room to suit my body.

[pigskinmuscle66]

Lots of negative things going on in my life right now, but I will keep all my faith in God and know that nothing can disrupt that. Anyways, Friday and Sunday were my last days of my "deload". For me, the deload is decreasing, or eliminating the core lift and doing more volume, albeit less weight, on assistance lifts to help increase blood volume in the muscles.

Friday
Military Press
3x5@135

Tate Presses
5x8@45lbs

Sunday
legs

Reverse lunges
4x8@30lb dbs

DB RDL
4x6@70lb dbs

Seated DB Clean
3x8@30lb dbs

Double D Seated Rows
3x10@120lbs, 10@150lbs, 8@170lbs, 13@120lbs

Seated Calves (pause at bottom)
4x10@3plates

Starting M Stak tomorrow... core lifts are gonna change and so is the schedule.
Monday- Push Press
Wednesday- Trap Bar Deadlift
Friday- Incline Bench Press
Saturday/Sunday- Safety Squat Bar Box Squat

Gonna shoot to lower bodyfat and increase strength in all major lifts.