db_ggmm 5/3/1

**db_ggmm** · 06-24-2010, 07:37 PM

I feel it might be useful to have access to my work out log from the cloud, so I have decided to start a journal. As I write this, I will be 35 in 3 months.

I am going to give Wendler 5/3/1 a solid 6 months and see how I do on it unless something dramatic comes along to change my mind. I have spent the past 12 months running Stronglifts 5x5, but realistically I have been plateaued for about one half the time. I gained a little over 20 lbs during my first year, but again 80% of that came during the first 6 months.

My diet is fairly stable at ~2500 kcal / day and ~200g protein. I have trouble incorporating enough fat at times. At 140 lbs, I don't seem to gain weight on 2500. I am definitely not below 10% body fat and in general I feel as if I have tried to work in the 12-15% range to assist with muscle gain. I try to get the scale to very slowly creep upwards by adding tiny things to my daily diet.

I would describe my experience with Stronglifts over the last six months as stagnant and injury prone. A new muscle knot seems to appear in my back each month to plague me for a couple weeks.

**db_ggmm** · 06-24-2010, 07:50 PM

Here is the format I have settled on for 5/3/1. I work out at home in a squat rack so that has impacted the assistance exercises I have selected. I am not able to do the volume listed in the ebook right out of the gate. I'm working up to it.

I would take advice on any of this. I just put together the best I knew how.

As warm ups, I have been doing:

Turkish Getups.
Power Cleans.
Goblet Squats.
The Bear Barbell Complex.
Light Stretching / Mobility.

I try to do these in a way that makes sense. Light power cleans on Deadlift and Squat days. Overhead squat on squat day to help stretch me out. Finisher farmer walks with a trap bar on upper body days, and so on.

So far, the last pair of exercises I have been doing in a circuit. Feels natural.

Hack squats are brand new to me. Barbell rows and dips are new.

D1
Military Press 5 3 1
Military Press – ~50% 5x10 VS Dips – 5x15
Pull Ups – 5x10

D2
Deadlift 5 3 1
Deadlift – ~50% 5x10
Hanging Leg Raise - 5x15

D3
Bench Press 5 3 1
Bench Press – ~50% 5x10
Barbell Row - 5x10
Kroc row

D4
Squat 5 3 1
Squat – ~50% 5x10 VS Overhead Squat VS Front Squat
Hack Squat – ~50% 5x10

**db_ggmm** · 06-24-2010, 07:53 PM

I under estimated my 1RM's plus the spreadsheet I used took 90% of it. No big deal. I never did deload last year, anyway.

Already it feels weird not to squat at the beginning of each workout. I feel like I get to the last set of overhead presses so fast...

warmup
OP 5x60 5x70 5x75 (9) (1rm 97.5)
Dips 5x5
Pullups 5x5
Farmer's Walk 135lb

**db_ggmm** · 06-24-2010, 07:55 PM

warmup
DL 5x120 5x140 5x160 (14) (1rm 235)
DL 115 5x10
HR 5x5

**db_ggmm** · 06-24-2010, 08:00 PM

warmup
BP 5x75 5x85 5x100 (14) (1rm 147)
BP 65 5x10
Barbell Row 5x110
Dumbell Row 35 1x20
Farmer Walk 135

**db_ggmm** · 06-24-2010, 08:02 PM

Waay under estimated my squat 1rm. I did front squats for a 6 months and came back to high bar back squats. I'm having some shoulder pains currently after working on different grips. If my shoulders don't get better relatively soon, I might just go back to front squats for another 6 months.

warmup
SQ 5x90 5x105 5x115 (20) (1rm 191 - unlikely, equation breaks down past 10 or 12)
SQ 95 5x10
HackSQ 115 5x5

**db_ggmm** · 06-24-2010, 08:03 PM

Increasing dip and pull up reps by one. I want to get to Wendler's recommended 5x10 eventually. I just think currently I would need 5 minutes between sets to do 5x10 today.

warmup
OP 3x65 3x75 3x80 (9) (1rm 104)
Dips 5x6
Palms facing chins 5x6
Farmer Walk 135

**db_ggmm** · 06-24-2010, 08:04 PM

I'm not very good at hanging raises so I will stick to 5x5 for a bit.

warmup
DL 3x130 3x150 3x170 (12) (1rm 238)
DL 120 5x10
HR 5x5

**db_ggmm** · 06-24-2010, 08:08 PM

This is only the fourth time I have done barbell rows. First time, they made me dizzy. Third time, I missed the final rep on the 5x5. Fourth time, I nailed 5x6 just fine.

I need to pick up a 45 lb dumbbell for the Kroc rows.

The farmer walks are just 4 short trips, maybe 30 ft max. They are relatively easy, I just like them.

warmup
BP 3x80 3x95 3x105 (12) (1rm 147)
BP 75 5x10
BR 110 5x6
Kroc row 35 1x20
Farmer Walk 135

**db_ggmm** · 06-25-2010, 02:19 PM

I am going to need to reread the program on what to do about these 20 rep squats. I'm taking 3 quick breaths between each rep from 15-20 and I don't know if that is exactly acceptable.

warmup
SQ 5x95 5x110 5x125 (20) (1rm 208 (not really))
SQ 100 5x10
HackSQ 120 5x5[/QUOTE]

**db_ggmm** · 06-28-2010, 11:12 AM

I have some mild upper body tendinitis. It isn't very localized. I felt weak during my warm up. I felt weak yesterday, too.

This week on paper should not be too difficult, but Wendler is leaving me with a distinct over-trained feeling. I know some people say Wendler doesn't seem like a lot of volume compared to a 5x5, but I really don't think they are comparing the two correctly. Boring But Big can be either light cardio or brutally exhausting. I had originally thought I might skip the first deload week, but that idea is dead.

warmup
OP 5x70 3x75 1x85 (9) (1rm 110.5)
Dips 5x7
Chin ups 5x7
Farmer Walk 135

**db_ggmm** · 06-29-2010, 12:23 PM

warmup
DL 5x140 3x160 1x180 (10) (1rm 240)
DL 125 5x10
HR 5x5

**db_ggmm** · 07-01-2010, 07:45 PM

I'm pleased with the 110x12. Barbell Rows were hard today. Could my lats still be worn out from Tuesday? The 80 5x10 is getting close to difficult to complete the last two reps, but I haven't failed a bench on this program yet.

Mild upper body tendinitis. Looking forward to squats tomorrow and a programmed deload next week.

warmup
BP 5x85 3x100 1x110 (12) (1rm 154)
BP 80 5x10
BR 120 5x5
Kroc row 35 1x20
Farmer Walk 135

**db_ggmm** · 07-02-2010, 02:34 PM

Closer to exhaustion after 20x130, but I also did them faster. Ran to 10, then 15, then 3 fast breaths for 16-20. I'm going to have to stop doing 20 reps for this set eventually.

The BBB 105 5x10 was wearing me down and the HackSQs are making me breathe heavy, but they aren't bad. From what I have read of Hack Squats, one's morphology can really assist or hinder. Whatever is a useful build for deadlifts and hack squats, I think I got it, and bad for bench.

After the work out, I did feel a little sick while eating my oat slurry. This is the first time that has happened. I have also lost a little weight and my diet has either remained the same or I am eating more (I think more).

Deload next week, maybe I can gain the weight back.

warmup
SQ 5x105 5x115 5x130 (20) (1rm 217)
SQ 105 5x10
HackSQ 130 5x5

**db_ggmm** · 07-04-2010, 08:57 AM

I crossed some kind of magical threshold with the above squat work out and my legs and arm have been sore for two days! Ate pizza and key lime milkshake to compensate.

**db_ggmm** · 07-05-2010, 10:28 AM

Today marks the beginning of Week 4 of Wendler531, which means it is a deload week. I have not really done the intentional, programmed deload thing since I began working out a year ago. I'm sure it is the right thing to do, but it's a struggle to accept. I guess I'm not sure what words to use, but I don't want to deload. That said, I'm headed off to do it right now. I want to do my normal warm up, the deload sets of 5, and 1/2 the usual assistance work.

warmup
OP 5x45 5x45 5x55
Dips 2x10
Pull ups 2x8
Farmer Walk 135 (only one trip instead of two)

**db_ggmm** · 07-06-2010, 02:56 PM

Deload DL day. I asked someone what they thought of Hack Squats as the assistance work on Squat day and they suggested good mornings or RDLs instead. I might review the Ebook on that.

I will be calculating next months program here soon. I am resisting the temptation to boost the poundages by double the recommended (ie - by 10 and 20 instead of 5 and 10). I am thinner than I was a month ago and curious what this deload week will do for me. I am almost pain free although there is something slightly off in my right shoulder when I sleep on it.

Given the weight loss and mild tendinitis, I should stick with the +5 and +10 and accept the 50 lbs the program should add to my bench in one year. My bench has been stuck for 6 months, why **** with a program that will add 50 in a year?

Lastly, I have experienced anxiety and stress on a level I haven't felt in probably 6 years this past week and it is unlikely to let up any time soon. I might as well not kill myself any more than stress already is.

Almost fainted on one of my easy power cleans today. Caught me off guard.

warmup
DL 5x115 5x115 5x115
DL 115 2x10
HR 2x5

**db_ggmm** · 07-08-2010, 12:04 PM

The heat was brutal today. I would lay back onto the bench and the sweat would rain off my neck and make plopping noises on the vinyl.

warmup
BP 5x45 5x60 5x70
BP 70 2x10
BR 110 2x5
DB row 35 1x10
Farmer Walk 135

**db_ggmm** · 07-09-2010, 10:14 AM

Something in my oatmeal is giving me stomach cramps the last week. Oatmeal, ground flax, almonds, dried cranberries, whole milk.

Last deload workout.

warmup
SQ 5x65 5x75 5x85
SQ 85 2x10
HackSQ 130 2x5

Edit: It's the cranberries, flax, or almonds. Maybe my flax spoiled on me.

**db_ggmm** · 07-10-2010, 09:41 AM

I am going to do some squatting today.

I know it's not part of the program, but I have been having a squat issue which the reduced squat volume has alleviated, but not corrected.

After high bar squatting, my right shoulder hurts. The pain builds after successive squat sessions or after heavier weights. I have tried searching for the solution without a lot of luck due to the number of squatting styles and possible causes.

This is an ongoing issue for me with high bar squats. If I can't solve it, I will either go back to low bar or front squats permanently (or at least until I gain 20 more pounds). Low bar is not great for me and front squats I do like, but I thought I would try high bar for a 6 month run at Wendler.

I believe the pain comes from the bar sitting on my shoulder bone as opposed to being supported on muscle. I pinch my shoulders back hard to create a shelf for the bar. I think that my high bar squat sits very LOW on my traps, right on top of the tissue which connects the trap to the shoulder blade and for whatever reason this dramatically aggravates my right shoulder over my left.

Edit - Did those squats, tried to pinch really hard so the bar rested on muscle, not bone. Feels ok. Will know more tomorrow.

**ogre21793** · 07-10-2010, 08:27 PM

About the flax spoiling, i have heard it becomes actually toxic, not just bad. And also heard it spoils very easily, to keep it in the freezer, or at least fridge until its ground, and not to use ground flax, but get whole flaxseed and grind it yourself. I have used ground flax meal for a while, and had no issues though, I kept it in the fridge, not freezer. Also would only use like 2 tablespoons in a shake of about 24 oz, not sure if you use more, or what.

About your high rep sets on dl and squat, I am out of breath at about 7-10 with any weight anywhere near a say 10rm would be. Meaning If my max was 300 and I onyl used 200 for 10, I would be huffing pretty badly after 7 or 8. I haven;t been doing much rest-pause on my 5-3-1 last sets, i think i should start though, maybe. And on deadlifts, specifically, i read a lot of folks actually regrip each pull, i don;t, I set it down, and immediately pull it up without regrip, so it sits for maybe a half second, just enough so that its not bouncing back up. This tires me out i think, kinda like light power cleans do, in a calisthenic type of way, maybe I should take a breath between pulls or something on them.

No clue on which of us is doing correctly, you with rest pause and continuing to push as long as you can, or me with tiring myself out with speed, and not being able to continue, hehe.

**db_ggmm** · 07-12-2010, 12:04 PM

New wave. Moving Farmer Walks to leg days.

I like the program. I like it because I can DO IT after being plateaued on Stronglifts 5x5 forever. Those 5x5 programs are great when the lifts are going UP but when they plateau you feel like a failure.

I feel strong after the deload and I went into the deload feeling weak.

I'd like to get Dips up to 5x10 - that seems very doable. I'm going to do that first. Getting Pullups to 5x10 is more daunting. I'm going to stop switching between Chins and Pullups week to week and just focus on Pullups after I get the Dips up.

warmup
OP 5x65 5x70 5x80 (11) (1rm 109)
Dips 5x8
Pullups 5x5
OP 65 5x5

**db_ggmm** · 07-13-2010, 08:50 AM

Hanging Raises have gotten easier quickly. Need to do more next time.

warmup
DL 5x135 5x150 5x170 (11) (1rm 232)
DL 115 5x10
HR 5x5
Farmer Walk x4

**db_ggmm** · 07-15-2010, 08:35 AM

I figured that my ground flax was rancid as ogre suggested and threw it out. The issues appear to have subsided. I had kept it in the fridge, but it was old.

I got my first serious protein powder. I bought it as I am trying to cut back on expenses a bit and protein powder in milk appears cost effective to me. It should also make my diet a bit more flexible on those days with the GF, who is a vegetarian.

Doubled the reps for barbell rows to get them up to 5x10.

warmup
BP 5x80 5x95 5x105 (12) (1rm 147)
BP 85 5x10
BR 110 5x10

**db_ggmm** · 07-16-2010, 09:29 AM

Doubled up on the Hack Squats to get them to 5x10. I might drop these and replace them with RDLs or GMs. I need to reread the book on the logic behind these.

I took it a little easier on the BBB assistance work this week. I'm going with the weight used on the first real "set" which according to the program is 75% 1RM. The only reason I can do this is because my true 1RM is higher than the program is currently calculated for.

Still have a pinch below my right shoulder blade. It appeared aggravated after the overhead press day and I am fairly sure squats bother them, too. It was annoying me today with a close grip and squatting tight, so I tried widening my grip and just letting the bar settle more instead of tightening (fighting) it so much. This may have helped.

warmup
SQ 5x95 5x115 5x125 (20) (1rm 208)
SQ 95 5x10
HackSQ 110 5x10

**db_ggmm** · 07-17-2010, 12:03 PM

Pinch is mysteriously gone. Don't understand.

Got next week programmed up, feels good.

**db_ggmm** · 07-19-2010, 09:31 AM

I got 10 reps on the 85 lb OP, but the last one was pretty bad. I really had to grind it out. I set rep goals for the week and 10 was the goal.

The last couple dips were sloppy. Pullups are generally ok. In order to get the BBB OP's up to 5x10, I am either going to have to drop the weight or increase it by 1 rep a session. Not sure which path to take for that, maybe drop the weight down to the bar and run right to 5x10.

Wrists hurt a little bit. Stretch marks have reappeared on my shoulders.

warmup
OP 3x65 3x75 5x85 (10) (1rm 113)
Dips 5x10
Pullups 5x5
OP 65 5x5

**db_ggmm** · 07-20-2010, 10:00 AM

I've been slowly getting the hang of power cleans. I feel I can handle 110lbs safely now. The catch isn't always great. I'm still not a big fan of hanging raises.

warmup
DL 3x140 3x160 3x180 (11) (1rm 246)
DL 135 5x10
HR 5x5
Farmer's Walk

**db_ggmm** · 07-22-2010, 09:50 AM

Changing format a bit. When I do assistance work in a circuit, will annotate with (circuit). I've been doing them in a circuit from the start.

Close to failure on the 5th set on both bench press and barbell rows. Will keep the bench press 5x10 at 85 next week, probably bump to 95 during deload week. I'm not sure if I want to drop the weight on the barbell rows and do them more slowly or keep it at 110 and do them explosively, but I think I'll probably keep them explosive. I hope these assistance sets are easier next week. I do not want to move backwards.

Pleased with the Farmer's Walk / Chinup circuit. I didn't want to push it too hard, so quit at 2x5 chins today.

warmup
BP 3x85 3x95 3x110 (12) (1rm 154)
BP 85 5x10 (circuit) BR 110 5x10
Farmer's Walk (circuit) Chinup 2x5

**db_ggmm** · 07-23-2010, 08:34 AM

Feel strong today but easily winded? Especially after the hack squat sets. Maybe dehydration, it's hot as hell out there. Taking longer between sets of assistance work (2 min). Hoping to do a 20 set next week, too.

warmup
SQ 3x105 3x115 3x130 (20) (1rm 216)
SQ 95 5x10 (circuit) HackSQ 110 5x10

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