5/3/1 Log

[ktj4l]

01/21/2013 - Squat Day - Cycle 13, Wave 1 (3,3,3) - Frequency Template

5/3/1 Back Squat (TM=165kg/364lbs):

WU:
10xBar
5x60kg/132lbs
5x80kg/176lbs
2x100kg/220lbs

WS:
3x132.5kg/292lbs
3x140kg/309lbs
3x148.5kg/327lbs


Front Squat:
3x100kg/220lbs
3x100kg/220lbs
3x110kg/243lbs
3x115kg/254lbs
3x100kg/220lbs


Single-Leg Extension:
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg
10x25kg/55lbs per leg


Calf Raise:
10x180kg/397lbs
10x180kg/397lbs
10x180kg/397lbs


Neck Flexion (Plate):
10x10kg/22lbs
10x15kg/33lbs
17x15kg/33lbs


Back Raise:
15
15
15


Ab Wheel:
15
15
15


Stretching, foam rolling, mobility work like every day. I've been focusing on ankle mobility a good bit. Ordered some new resistance bands and also some lacrosse balls to unleash more pain on myself.

[snLassen]

Stretching, foam rolling, mobility work like every day. I've been focusing on ankle mobility a good bit. Ordered some new resistance bands and also some lacrosse balls to unleash more pain on myself.

Sounds like my life too. What sort of mobility work and so forth do you do? I'm especially interested in ankle mobility.

[ktj4l]

Sounds like my life too. What sort of mobility work and so forth do you do? I'm especially interested in ankle mobility.

Agile 8 and a bunch of stuff from Mobility WOD. Also a few things from strengthcamp (Elliott Hulse's channel on YouTube)...



For ankle specifically, I usually get into a squat stretch, hold onto something (ordered a new resistance band to help with this, among other things) and then shift weight onto one ankle (pushing in various directions), making sure the foot stays flat on the ground while the ankle is stretched.

Mobility WOD has a video on it of course: http://www.mobilitywod.com/2012/02/t...squatting.html

Another one I do: http://www.youtube.com/watch?v=JZYo1gLFv_c

[Jasonk282]

nice squatting. I see the frequency template is taking it's toll on your body.

[ktj4l]

nice squatting. I see the frequency template is taking it's toll on your body.

Thanks. Don't really have any aches yet, but I'm definitely feeling the fact that most of the time I'm lifting 4 days in a row with 1 day of rest inbetween. I'll go back to around 4 days per week next cycle. The stretching, mobility, etc. stuff isn't really new, I just never mentioned it before. I am trying out a few new things with it, thanks to stuff I'm reading/watching both on here and on some other resources.

[ktj4l]

1/22/13 - OHP - Frequency Template - Cycle 13, Wave 2 (5,5,5)

OHP (TM=92.5kg/204lbs):

WU:
10xBar
5x40kg/88lbs
5x50kg/110lbs
4x60kg/132lbs (I just wanted to do two reps before I get to the work sets, but Ecstasy of Gold was playing...)

WS:
5x70kg/154lbs
5x73.5kg/162lbs
5x78.5kg/173lbs


Chinups:
10xBW (87kg/192lbs)
10xBW
10xBW
10xBW
10xBW


Face Pull:
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs
10x40kg/88lbs


Standing DB Curl Over Incline Bench:
10x17.5kg/39lbs
10x17.5kg/39lbs
6x20kg/44lbs
6x20kg/44lbs
6x20kg/44lbs


Neck Flexion (Plate):
20x10kg/22lbs
20x10kg/22lbs


Warmup included some of the face pulls, external cable rotation, YTI raise and shoulder dislocations. Lots of stretching after the workout. Foam rolling twice daily now. Got some lacrosse balls in the mail today for extra fun/pain.

[MakeGoBoom]

just saying

[ktj4l]

1/23/13 - Deadlift - Frequency Template - Cycle 13, Wave 2 (3,3,3 @ 3x5 percentages)

Front Squat:
3x60kg/132lbs
3x60kg/132lbs
3x60kg/132lbs
3x80kg/176lbs
3x80kg/176lbs
3x80kg/176lbs
3x100kg/220lbs

Just going to use these to warm up my legs fully without taxing my lower back and perfect my form on deadlift day. Will continue to push them harder on squat day.


5/3/1 Deadlift (TM=190kg/419lbs):

WU:
5x60kg/132lbs
5x80kg/176lbs
5x100kg/220lbs
2x120kg/265lbs
1x130kg/287lbs

WS:
3x142.5kg/314lbs
3x152.5kg/336lbs
3x161kg/355lbs


Planks:
60s
60s
60s


Back Raise:
15
15
15


Had DOMS of peace today from squat day. It's about time the frequency sh!t is over with.

[MakeGoBoom]

looks good man, planks are a b*tch

[ktj4l]

looks good man, planks are a b*tch

Yeah they are. Gonna continue to do them on deadlift day. LOL'd @ the Dolph pic.

[MakeGoBoom]

Yeah they are. Gonna continue to do them on deadlift day. LOL'd @ the Dolph pic.

yeah strong choice for stabilizers just annoying.

[Anthony21]

Big time workouts my German brada Nice job.

[ktj4l]

yeah strong choice for stabilizers just annoying.

Extremely. I'll work up to doing them longer.

Big time workouts my German brada Nice job.

Appreciate it.

[ulsak]

looks good man, planks are a b*tch

Yeah they are. Gonna continue to do them on deadlift day. LOL'd @ the Dolph pic.

in for 5 mins plank ( done three mins)

[ktj4l]

in for 5 mins plank ( done three mins)

5mins? Not anytime soon...

[JJRKnights]

Lifts are looking strong dude, I just made my own 5/3/1 log, after years of not focusing on lifting at all, i'm back at it and hoping to hit some high numbers before 2014 is here.

[ktj4l]

Lifts are looking strong dude, I just made my own 5/3/1 log, after years of not focusing on lifting at all, i'm back at it and hoping to hit some high numbers before 2014 is here.

Thanks! That sounds great, man. Checking out your log now. Good luck with the weight loss, what is your goal weight on this cut?

[rb80]

Planks are a b$tch, but absolutely worth it bro. I'm going to be putting them in a couple of times a week post my back blowout.

Solid deadlifting as usual bro.

[ktj4l]

Planks are a b$tch, but absolutely worth it bro. I'm going to be putting them in a couple of times a week post my back blowout.

Solid deadlifting as usual bro.

Thanks. I think core stability is a good thing to have, so I gotta put in the work. Hope your back is 100% again soon.

[rb80]

Thanks. I think core stability is a good thing to have, so I gotta put in the work. Hope your back is 100% again soon.

Absolutely bro, definitely my lesson is concentrate a little more on the less glamorous core strength. Cheers on the back, fingers crossed just a small set back (badoom tish).

[mmorton]

daddy likes the volume.

[ktj4l]

daddy likes the volume.

Thanks. Will be easier to handle next cycle with more rest days.

[ulsak]

you mean next wave?

[ktj4l]

you mean next wave?

Nah, finishing this cycle with high frequency. Then back to about 4 lifting days per week next cycle.

[Jasonk282]

nice deads.

[ktj4l]

1/24/13 - Bench - Frequency Template - Cycle 13, Wave 2 (5,5,5)

5/3/1 Bench (TM=140kg/309lbs):

WU:
15xBar
5x60kg/132lbs
5x80kg/176lbs

WS:
5x105kg/231lbs
5x112.5kg/248lbs
5x120kg/265lbs


Chest Supported Row:
10x20kg/44lbs
10x40kg/88lbs
12x60kg/132lbs


Face Pull:
10x40kg/88lbs
10x40kg/88lbs


Neutral Grip Lat Pulldown:
10x55kg/121lbs
8x70kg/154lbs
6x90kg/198lbs


Rear Delt Fly:
10x20kg/44lbs
10x20kg/44lbs
10x20kg/44lbs


Neck Flexion (Plate):
20x10kg/22lbs
20x10kg/22lbs


Tried out some yoga stretches today. That sh!t really challenges your flexiblity. Lots of ankle and hip mobility stuff, foam rolling, lacrosse balling, etc. as well. Not sure if I'll do the squat workout tomorrow or take a day off.

[ktj4l]

nice deads.

Thanks man. Starting to get closer to where I stalled last time again.

[MakeGoBoom]

decent set man. are you doing the rows w/ db's or a bb. db's would be a tad more impressive lol

[ktj4l]

decent set man. are you doing the rows w/ db's or a bb. db's would be a tad more impressive lol

Impossible to do with a BB at my gym because of how the benches are built.

I'm doing them like this pretty much:

[MakeGoBoom]

gotcha, like a hammer strength type deal