jshaw's Starting Strength log

[jshaw5]

5/3/1 Cycle 1 Week 1

Note - As I mentioned last week, I'm doing a couple cycles of 5/3/1 to take a short break from TM. I'm still planning everything out, but I have most of it ironed out. I will be switching the first two weeks like I did on my last run, so it will be 3 reps week 1, 5 reps week 2, and 1 rep week 3. For squats, the top set in weeks 1 and 3 will be the normal amrap, but week 2 will just stick to 5 reps even if I have more in the tank. I'm also doing the work sets the bastard way, which has the 3 work sets descending instead of the usual ascending work sets. The typical days will be squats on Monday, bench on Wednesday, Deadlift on Friday, and Press on Saturday, though I pushed day 1 back to today to give my legs an extra day to recover from TM plus I was still sore from doing some kart racing over the weekend.

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 3 reps
315 lbs x 3 reps
355 lbs x 3 reps
I couldn't find my damn keys this morning (the little one "put them upstairs for me"), so I took my wife's car to the gym, but all my stuff was in my car. So I was squatting in running shoes, no knee sleeves, and a cheap floppy 4mm belt from the gym. Since I was out of my comfort zone not having any of my usual gear, I kept the work sets ascending and stopped at 3 reps on the top set, even though I had another rep or two in the tank.

Beltless Squat
275 lbs x 5 reps x 3
I still haven't decided whether I'm going to front squat on squat day or deadlift day, but since I prefer to front squat in oly shoes, I just did a few sets of first set last. Also, since the belt wasn't doing dick anyway, I did them beltless. I'm pretty sure this is a beltless PR since I haven't squatted beltless (other than on recovery day) since my starting strength days before I got my first belt lol. These kinda sucked hahaha.

Snatch Grip Weighted Hyperextension
35 lbs x 10 reps x 3
Switched to snatch grip on these to increase the ROM.

Hanging Leg Raises
BW x 8 reps x 3
These sucked, I haven't done them in so long.

[connorpat1995]

subbed

the consistency in this log is amazing. Keep it up!

[jshaw5]

subbed

the consistency in this log is amazing. Keep it up!

Thanks for the follow!!!!

[BabyOilBrah]

ugh squatting without the proper equipment is the worst, mirin getting a 355 triple in running shoes and no sleeves. I'd be scared to go that heavy. GL on 5/3/1 hopefully nail some rep PRs.

[jshaw5]

ugh squatting without the proper equipment is the worst, mirin getting a 355 triple in running shoes and no sleeves. I'd be scared to go that heavy. GL on 5/3/1 hopefully nail some rep PRs.

Thanks Mike. Yeah it sucked, but I couldn't afford to push the day back. Between the top set with a pretty much useless belt and the 3 beltless sets of 275x5, I was more sore throughout my legs than I have been in quite a while haha.

[jshaw5]

3/5/1 Cycle 1 Week 1 - Bench

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
165 lbs x 2 reps
185 lbs x 3 reps
210 lbs x 3 reps
235 lbs x 5 reps
I wanted at least another rep or two, but I just didn't have it today.

Band Pull-Aparts
Mini band x 20 reps x 3
Between bench warmups.

Face Pulls
90 lbs x 10 reps x 3
Between bench top sets.

Paused Sling Shot Bench
235 lbs x 5 reps x 3
Instead of doing some first set last and dropping back to 185, I just kept the top set weight on and threw on the sling shot.

Pullups
BW x 8 reps x 3
Done between SS bench. I have lost so much on these. The combination of not doing them for the longest time and being 30 lbs heavier than when I was at my peak with them, I supposed I'll settle for this haha.

Dips
BW x 10 reps x 3
I've lost a whole lot on these too. I had planned on adding weight, but I jumped in pretty quick after SS bench and I barely squeeked out 10 on the first set. The other sets were a bit easier.

Hammer Curls
35 lbs x 8 reps x 3
Done between dips. I was pretty gassed, so I went lighter than usual.

The session was pretty exhausting and I did a lot more accessory work than I'm used to, but since just about all the accessories were done between bench sets, I was still out in about an hour. I got my bench top set on video, but I forgot the cable. If I remember, I'll get it uploaded tonight when I get home from work.

[jshaw5]

Modified 3/5/1 Cycle 1 Week 1 - Deadlift

Deadlift (conv)
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 2 reps
315 lbs x 1 rep
335 lbs x 3 reps x 3
I'm kinda doing a modified approach to deadlifts. Rather than working up to 1 top set at the set percentage for the week, I'm doing some more volume and doing 3 sets across. This was was 3 sets of 3, next week will be 3 sets of 5, and the third week will be singles, though I'm considering doubles instead. Also, since I decided that this block will focus on my weaker conventional deadlift, and I have no idea what my training max should be, I'm doing it by feel. As always, I can never get the right feel with my belt on conventional pulls. I tried a high belt placement with my inzer on one of my warmups, but that felt awkward as hell. If I can remember to grab it, I'll pull my spud belt out of retirement next week.

Beltless Paused Front Squats
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 3 reps
225 lbs x 3 reps
245 lbs x 3 reps
I was going to do sets across, but I made a last minute decision to do 3/5/1 style programming on these, using a 275 training max. I had more in the tank, but I decided to go conservative for my first time doing these in a long time.

Recovery has been in the toilet this week, so I called it a day after front squats. My plan is to do some sumo block pulls on this day as well.

[Woody-5]

awesome first week 0f 5/3/1!

lol I've got under the bar to squat in my running shoes several times in the past few weeks. Doesn't take long to notice that something isn't right.

Love the fronts thrown in there, it's fun to give those a little more focus since it's so tough on TM

[jshaw5]

3/5/1 Cycle 1 Week 1 Press

Press
45 lbs x 5 reps
75 lbs x 5 reps
95 lbs x 3 reps
115 lbs x 3 reps
130 lbs x 3 reps
145 lbs x 5 reps
I thought I had a 6th rep, but I guess not. My upper back and traps have been a bit sore and tight the past couple days, I doubt that helped much.

Klokov Push Press
45 lbs x 5 reps
75 lbs x 5 reps
115 lbs x 2 reps
145 lbs x 3 reps x 3
+5 lbs for another easy PR.

[jshaw5]

3/5/1 Cycle 1 Week 2 - Squat

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
255 lbs x 5 reps
295 lbs x 5 reps
335 lbs x 5 reps
I probably had 1-2 more reps in the tank, despite my legs being rather tired from sledding with the little guy the past two days. I dropped the planned first set last sets to let my legs recover more.

Snatch Grip Weighted Hyperextension
45 lbs x 10 reps x 3
These get the glutes and hams burning pretty good.

Hanging Leg Raise
BW x 8 reps x 3
A little easier than last week, probably go for 10 reps x 3 next week.

[jjeane]

Coach has me doing these weird GM into a snatch grip PP behind the neck. THink do a GM and as you straighten jump into a behind the neck klokov press. They made me think of you the other day. That man is evil!!
See you are back on 5/3/1. Hope it is treating you well.

[jshaw5]

awesome first week 0f 5/3/1!

lol I've got under the bar to squat in my running shoes several times in the past few weeks. Doesn't take long to notice that something isn't right.

Love the fronts thrown in there, it's fun to give those a little more focus since it's so tough on TM

Thanks wood man. Yeah, I really miss doing front squats, glad to be able to work them in now.

Coach has me doing these weird GM into a snatch grip PP behind the neck. THink do a GM and as you straighten jump into a behind the neck klokov press. They made me think of you the other day. That man is evil!!
See you are back on 5/3/1. Hope it is treating you well.

Hmmm that sounds interesting. Are those two together supposed to be like the second and third pull of a snatch?

Yeah, I'm back on 5/3/1, just for a couple cycles, to give my body a chance to recover from being on Texas Method for so long.

[MatTheCur]

Back on 5/3/1! Awesome

Still in awe of the numbers you put up, srs.

[jjeane]

Hmmm that sounds interesting. Are those two together supposed to be like the second and third pull of a snatch?

Yep. That is exactly what it is supposed to mimic.

[jshaw5]

Back on 5/3/1! Awesome

Still in awe of the numbers you put up, srs.

Thanks Matt. I enjoyed my last 5/3/1 run. I didn't exactly make great progress on it, butI was like 6-8 months deep into my cut and my strength was plummeting when I started. However, I accomplished what I set out to do, which was to stop my lifts from going much deeper, work on some accessories that get neglected on TM, allow my body to recover better, and to set myself up for another strong run on TM. This run will be much shorter, but I'm hoping to accomplish the same goals again.

Yep. That is exactly what it is supposed to mimic.

Makes sense.

3/5/1 Cycle 1 Week 2 - Bench

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 5 reps
170 lbs x 5 reps
195 lbs x 5 reps
220 lbs x 8 reps
I wanted 8. I had to fight for 8. I got 8. My legs were getting tired and by the last couple reps, just about my whole body was shaking lol, wish I had brought my camera.

Band Pull-Aparts
Mini band x 20 reps x 3
Between bench warmups.

Face Pulls
90 lbs x 12 reps x 3
Between bench work sets. I actually did these leaning back on a lat pull down instead of standing, it made it so much easier to focus on the movement rather than spending half my energy fighting to stay balanced.

Close Grip Sling Shot Bench
220 lbs x 5 reps x 3
First two sets were tough since I didn't rest much between sets, but I had at least another rep or two in the tank on the last set since I took a bit longer break.

Chinups
BW x 8 reps x 3
These were a bit easier than the pullups last week, but they still sucked.

Dips
BW x 12 reps x 2
Gonna start weighting these next week. Dropped the last set of these and hammer curls as I was short on time and I was rather whooped.

Hammer Curls
35 lbs x 8 reps x 2

[MatTheCur]

Awesome stuff again here, Josh!

5/3/1 seems to be geared towards the super long term, but serves its purpose during a cut for strength maintenance.

[jshaw5]

3/5/1 Cycle 1 Week 2 - Deadlift

Deadlift (conv)
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 1 rep
315 lbs x 5 reps x 3
I was going to try out my spud belt, but I forgot it in the car, so I just did these beltless. They were still pretty easy, though my grip strength is way down, hook gripped the last rep on each set just to make sure I didn't drop it.

Front Squats
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
185 lbs x 5 reps
225 lbs x 5 reps
245 lbs x 8 reps
I was gonna do these paused and beltless, but I said screw it and decided I'd rather do some heavier weights. Because of the switch, I kept the weight for 5+ the same as last week's 3+. My legs easily had a few more reps in me, but my shoulders and upper back were running out of gas, though I think I still could've hit 1-2 more before my front rack gave out.

4” Sumo Block Pull
325 lbs x 1 rep
375 lbs x 1 rep
415 lbs x 1 rep
435 lbs x 1 rep
445 lbs x 1 rep
455 lbs x 1 rep
10 lb PR for block pulls and for hook grip. I've locked out 455 before, but that was from the floor with versa grips back when I was 20+ lbs heavier.

[jshaw5]

3/5/1 Cycle 1 Week 2 Press

Press
45 lbs x 5 reps
65 lbs x 5 reps
85 lbs x 3 reps
105 lbs x 5 reps
120 lbs x 5 reps
135 lbs x 8 reps
105 and 120 felt heavier than expected, so I was happy to bang out 8 reps with 135.

Klokov Push Press
85 lbs x 5 reps
105 lbs x 5 reps
120 lbs x 2 reps
135 lbs x 5 reps x 3
These were easier than expected, especially considering my shoulders were fried after SOHP.

[Woody-5]

Juicy OHP and follow up klokovs

Love that 245x8 front squat set too- I get the feeling the race to 315 front is going to be over a lot quicker than our previous competition lol

455 block pull- fuk yea!

[jshaw5]

Juicy OHP and follow up klokovs

Love that 245x8 front squat set too- I get the feeling the race to 315 front is going to be over a lot quicker than our previous competition lol

455 block pull- fuk yea!

Thanks wood man. I was surprised by the front squats. I haven't done them in quite a while, and pretty much whenever I was doing them over the past couple years, I've been doing them paused and beltless, so the numbers have always been lower. I think I might go for it at the end of next cycle. I have no doubt that I have the strength in my legs to do it, but actually being able to keep 315 racked on my shoulders is an entirely different story haha.

[dopamine72]

Numbers are looking pretty good man. Sick progress.

[jjeane]

Thanks wood man. I was surprised by the front squats. I haven't done them in quite a while, and pretty much whenever I was doing them over the past couple years, I've been doing them paused and beltless, so the numbers have always been lower. I think I might go for it at the end of next cycle. I have no doubt that I have the strength in my legs to do it, but actually being able to keep 315 racked on my shoulders is an entirely different story haha.

I think you might just surprise the hell out of yourself and nail that 315!!

[mstatefan91]

I also have enjoyed the couple of times that I did 5/3/1. Just didn't see the results. Granted, it really is a long term program. One of those where you look back after a couple of years to see how far you've come

[jshaw5]

Numbers are looking pretty good man. Sick progress.

Thanks bro.

I think you might just surprise the hell out of yourself and nail that 315!!

That's the plan haha.

I also have enjoyed the couple of times that I did 5/3/1. Just didn't see the results. Granted, it really is a long term program. One of those where you look back after a couple of years to see how far you've come

I'm too damn impatient for that lol. I find 5/3/1 suits me well to try to maintain strength while trying to cut body weight. If I'm eating at a surplus, I'd rather be on a routine like TM where I can take better advantage. Of course I probably need to be smarter about letting off the throttle a bit earlier when I'm running hard on a program like that haha.

Excuse me, but why did you quit my starting strength program?

LOL. That would be one hell of a run if I could've kept SS going for 3 years.

[jshaw5]

3/5/1 Cycle 1 Week 3 - Squat

Squat
45 lbs x 5 reps
105 lbs x 5 reps
165 lbs x 3 reps
225 lbs x 2 reps
285 lbs x 5 reps
325 lbs x 3 reps
365 lbs x 2 reps
This day was probably the worst I've felt in the gym, no energy, no desire to be there at all. I had at least another rep in me, but I decided to just leave it in the tank. After squats, I said screw it and left.

Ring Pullups
BW x 4 reps
BW x 3 reps
BW x 2 reps
BW x 4 reps
BW x 5 reps
I did these later that day. In efforts to get my pullups back up, I'm doing the twentypullups.com routine, which is a 3 day/week routine. I'll be doing these at home on my gymnastic rings, typically MWF. I'm starting conservatively, using the 6-9 rep max column, even though I'm sure I could knock out at least 10 for a single set.
 
3/5/1 Cycle 1 Week 3 - Bench

Bench
45 lbs x 10 reps
95 lbs x 5 reps
135 lbs x 3 reps
165 lbs x 2 reps
195 lbs x 5 reps
220 lbs x 3 reps
245 lbs x 4 reps
I wanted at least 3, so I was happy with 4, especially considering my setup felt off. I need to be more diligent with mobility work, since I couldn't get my hips open for some good leg drive.

Band Pull-Aparts
Mini band x 20 reps x 3
Between warmups.

Face Pulls
100 lbs x 10 reps x 3
Between top sets.

Sling Shot Bench
265 lbs x 1 rep
275 lbs x 1 rep
285 lbs x 1 rep x 2
Decided to go for some heavy singles. The first rep of 285 was a bit slow and momentarily stalled before locking out, but the second rep was much smoother. This is actually the most weight I've ever held in my hands on bench.

Dips
BW +25 lbs x 8 reps x 3
Time to start piling on the lbs with these. I probably could've hit 10-12x3.

Hammer Curls
40 lbs x 10 reps x 3
30 lbs x 10 reps
25 lbs x 10 reps
Between dips. Drop sets after the last set of 40.

Ring Pullups
BW x 4 reps
BW x 3 reps
BW x 3 reps
BW x 4 reps
BW x 5 reps
Again, these were done later at night at home.
 


Modified 3/5/1 Cycle 1 Week 3 - Deadlift

Deadlift (conv)
135 lbs x 5 reps
185 lbs x 3 reps
225 lbs x 2 reps
275 lbs x 1 rep
315 lbs x 1 rep
365 lbs x 1 rep x 2
365 lbs x 2 reps
I was trying to decide between some doubles at 355 or some singles at 365, went for singles, but made the last set a double anyway.

Front Squats
45 lbs x 5 reps
95 lbs x 5 reps
135 lbs x 3 reps
175 lbs x 2 reps
215 lbs x 5 reps
245 lbs x 3 reps
275 lbs x 4 reps
These were tough. Like last week, my legs had more in the tank, but I couldn't have held the front rack much longer.

Deadlift (sumo)
315 lbs x 1 rep
365 lbs x 2 rep x 2
I wanted to pull some sumo from the floor, so I did these instead of block pulls. I kinda strained something in my ribs on that front squat top set, so I kept it pretty light.

[jshaw5]

[hcoyle545]

hey jshaw, you probably don't remember me but it's good to see you're still hard at it, especially with family commitments. keep it up

[BabyOilBrah]

Too much to comment on but looks like 3/5/1 is treating you good, minus that one off squat day. Thanks for posting that pullup program I'm definitely going to implement it. Going to do the 10+ column and focus on full ROM and perfect form.

[jshaw5]

hey jshaw, you probably don't remember me but it's good to see you're still hard at it, especially with family commitments. keep it up

What's up man Yeah I remember you, you were one of the first to sub this log 3 years ago Hope things are going well for you. How long have you been doing BJJ? That's something I really wish I got into when I was much younger.

Too much to comment on but looks like 3/5/1 is treating you good, minus that one off squat day. Thanks for posting that pullup program I'm definitely going to implement it. Going to do the 10+ column and focus on full ROM and perfect form.

Thanks Mike. Yeah, things have been hectic here too, could barely get around to even post my workouts lol. My pullups are way way down from not doing them, but this program should be perfect for getting it right back up.

The Twenty Pullups Challenge

Ring Pullups
BW x 4 reps
BW x 4 reps
BW x 4 reps
BW x 3 reps
BW x 10 reps
Fukc it, I'm going to restart week 1 next week and do the 10+ reps column. I was doing the 6-9 reps column to be conservative, but it's just not enough.

[Woody-5]

Solid week of work!

Hnnnnng 275x4 front squats. Need to step my game up a bit!