Another 5-3-1 Log

[netopia]

Welcome to my log.
Cliffs underneath
History

I started training with weights when I was 16. (20 now)
I currently work in a gym part-time and am doing a degree in sports science as well.

Played a lot of sport till last year (gaelic, hurling, boxing and rugby)
Concentrating on weights the past year. Did Starting Strength about 2 years ago.
Ran that on and off for over a year.

About 7 months ago I injured my hand (had a surgery and weeks of physio). I was out for 3 months with that.

I then started 5-3-1. I'm currently on my 5th cycle. I'm on week 2. The following posts are
an update to now.

I tested my 1 rep maxes after 12 weeks off they were:
Squat 113kg/249lbs
Bench Press 82kg/181lbs
Deadlift 144kg/317lbs
Shoulder Press 53kg/117lbs
Total 339kg/747lbs



The 1RM's below are following the 5-3-1 progression but some are a bit higher as you'll see from the projected 1RM's.
I was tempted to re-test them but have decided against it, why fix it if it isn't broken.

I train in my home gym. Its in a shed in the back garden. I'll be joining my University gym
in September when I go back.


1rms are:
Squat: 135kg (298lbs)
Bench: 93kg (205lbs)
Deadlift: 166kg (366lbs)
Shoulder Press: 64kg (141lbs)
Total: 394kg (869lbs)

90% of these:

Squat: 122kg (269lbs)
Bench: 84kg (185lbs)
Deadlift: 150kg (331lbs)
Shoulder Press: 58kg (128lbs)
Total: 356kg (785lbs)

I'm 5'7' and weigh 85kg (187lbs) my bf% is about 15% (on dat dere bulk)

Goals

Squat: 160kg (353lbs)
Bench: 120kg (265lbs)
Deadlift: 200kg (441lbs)
Shoulder Press: Bodyweight
Total: 480kg (1058lbs)
Front Squat: 120kg (265lbs)
Overhead squat: Bodyweightx15 (this will take ages)

Want to get to 91kg (200lbs) before maybe cutting.

Also I hope to start some oly lifting, getting a coach in sept when I return to University.





I use this excel sheet for my calculations, its the best I've found by a mile
http://www.mediafire.com/531spreadsheet
(file is safe I promise)

Current layout

Day 1:
Squat 5-3-1 reps
Goodmorning 3x10
Drop Snatch 3x10

Day 2:
Bench Press 5-3-1 reps
One arm DB Shoulder Press 3x10
Pendlay Rows 3x8
Reverse Flyes 3x12

Day 3:
Deadlift 5-3-1 reps
Front Squats 3x5
Nordics* 3 sets

*http://www.youtube.com/watch?v=XGQ7NFG0x3o
I get someone to hold my legs

Day 4:
Shoulder Press 5-3-1 reps
Bench Press **5x10
Neutral Grip Chins** (total reps)
DB Flyes 3x12

**I superset these

I hope you stick around. Any advice etc I'd be delighted to hear it.
This is my first log, any tips on layout would be welcomed.

Cliffs
Starting Strength for 1 year
Injured for 12 weeks
Started 5-3-1
On 5th cycle
Starts Log

[netopia]

Done this on the 14th-Aug

Squats:
Few warm up sets
80kg/176lbsx 5
92.5kg/204lbsx 5
102.5kg/226lbsx 7 Projected 1RM [123kg/271lbs]

Goodmorning:
40kg/88lbsx 10
40kg/88lbsx 10
40kg/88lbsx 10

Drop Snatch:
Skipped, was running late for work

[netopia]

15th-Aug

Bench Press:
A few warm up sets
55kg/121lbsx 5
62.5kg/138lbsx 5
70kg/154lbsx 5* Didn't do AMRAP, did singles instead
80kg/176lbsx 1
90kg/198x 1
100kg/220lbsx 1
100kg/220lbsx 1
100kg/220lbsx 1

One arm DB Shoulder Press:
24kg/53lbsx 8
24kg/53lbsx 8
24kg/53lbsx 8

Pendlay Row:
60kg/132lbsx 8
60kg/132lbsx 8
60kg/132lbsx 8

Reverse Flyes:
8kg/18lbsx 12
8kg/18lbsx 12
8kg/18lbsx 12

[netopia]

17th-Aug

Deadlift
Few warm up sets
97.5kg/215lbsx 5
112.5kg/248lbsx 5
127.5kg/281lbsx 6 Projected 1RM 148kg/326lbs

Front Squat
85kg/187lbsx 5
90kg/198lbsx 5
95kg/209lbsx 5 Projected 1RM 107kg/236bs

Nordics
3 sets to failure

[netopia]

18th-Aug

Shoulder Press
A few warm up sets
37.5kg/83lbsx 5
42.5kg/94lbsx 5
50kg/110lbsx 10 Projected 1RM 67kg/148bs

Bench Press
60kg/132lbsx 10 +BWx9
60kg/132lbsx 10 +BWx9
60kg/132lbsx 10 +BWx9
supersetted with neutral grip chin ups

Total chins 27

This was supposed to be 5 sets on bench and 70 chins, I was wrecked from
work so reduced volume.

Flyes
Skipped

[netopia]

Now I'm uptodate, this is what I did today

Squat
85kg/187lbsx 3
97.5kg/215lbsx 3
110kg/243lbsx 10 Projected 1RM [147kg/324lbs]

Goodmorning
40kg/88lbsx 10
40kg/88lbsx 10
40kg/88lbsx 10

Drop Snatch
20kg/44lbsx 10
20kg/44lbsx 10
20kg/44lbsx 10

Had a can of monster before I trained. I was wired, had a great session. Very happy with the squats. Found the goodmornings uncomfortable, couldn't find a good position on my back Have to work on this. Drop snatchs were tough, my flexability isn't great, working on position more than anything. They were hard on my wrists aswell, oh well. Overall very happy

Song of the day

[netopia]

1st shameless bump

[netopia]

One more bump before bed

[TheCaz]

Sub Bump

[ktj4l]

Hey, nice to see someone else doing 5/3/1. Subbed.

Are you planning to work in the overhead squat into the program? I saw it listed as a goal to do 15 reps at bodyweight.

[netopia]

Hey, nice to see someone else doing 5/3/1. Subbed.

Are you planning to work in the overhead squat into the program? I saw it listed as a goal to do 15 reps at bodyweight.

Its a long term goal.Just doing drop snatchs now to get comfortable in the bottom position. I'll be adding overhead squats in for the next cycle. Thanks for subbing

[netopia]

Sub Bump

Thanks man

[netopia]

Todays session

Bench Press:
Warmed up
57.5kg/128lbsx 3
67.5kg/149lbsx 3
75kg/165lbsx 14 Projected 1RM [117kg/258lbs] Not very accurate because of the high reps

One arm DB Shoulder Press:
24kg/53lbsx 10
24kg/53lbsx 10
24kg/53lbsx 6

Pendlay Row:
65kg/143lbsx 8
65kg/143lbsx 8
65kg/143lbsx 8


Reverse Flyes:
8kg/18lbsx 12
8kg/18lbsx 12
8kg/18lbsx 12


Good session, happy with everything. Having a shake now. I call it the fat shake, got it from a Wendler article.

Fat Shake
500mls of full fat milk
100g peanut butter
2-3 tbs of olive oil
1 Banana
3 scoops of unflavoured whey
1-3 scoops of ice cream (if theres any left)
clocks up between 1500-2000 calories and 100g+ of protein, I try to have one everyday.

I'm heading to work early to have a sauna and relax.
Enjoy your day lads

[ulsak]

subpump* no! subbum no! sub bump!

[Nexxus]

subbed man, push hard, gj on the squats

[netopia]

Appreciate the support guys, just having an energy drink now. Its deadlift time.

[netopia]

Hello again, here was todays workout

Deadlift
105kg/231lbsx 3
120kg/265lbsx 3
135kg/298lbsx 8 Projected 1RM 168kg/370lbs

Front Squat
90kg/198lbsx 4 struggled with this, wasn't in the zone. I turned off my music and got to work
95kg/209lbsx 5
100kg/220x 6 Projected 1RM 116kg/256lbs

Nordics
3 sets to failure




Great session, my first time attempting 100kg/220lbs on the front squat, nice milestone.
Getting close to my goal for these.

Peace out


Had this blaring for my top set on deads

[Filmbuff81]

Looking solid! Subbing to keep an eye on how things go.

[netopia]

Looking solid! Subbing to keep an eye on how things go.

Delighted to have you aboard

[Anthony21]

What's up Brother of The Iron *Raises chalise in celebration*

[netopia]

What's up Brother of The Iron *Raises chalise in celebration*

I've been expecting you haha. Your last 5x5/3x5 log and your current 5-3-1 log is what finally made me start one so it really is a pleasure to have you here. Brothers of Iron unite

[ktj4l]

Going hard in the paint with those front squats. Nice work, man!

[netopia]

Going hard in the paint with those front squats. Nice work, man!

I love front squats even though I only started doing them last cycle. Love to push them hard.

[Anthony21]

I've been expecting you haha. Your last 5x5/3x5 log and your current 5-3-1 log is what finally made me start one so it really is a pleasure to have you here. Brothers of Iron unite

Sorry it took so long haha. Glad I can be a bit of inspiration to a fellow brother of the iron

[netopia]

Sorry it took so long haha. Glad I can be a bit of inspiration to a fellow brother of the iron

We all have to stick together and keep kickin ass

[ulsak]

A coupla stoopid question from a non-english guy who hasn't adapted forum/bb abbreviations and lingo yet.
what do mean by [I]Projected 1RM [117kg/258lbs][/] ? are you going for a max lift or is it to state your 1RM?
AMRAP what's that? ( yes, I could google that too)

[ktj4l]

Projected 1RM = Projected 1 Repetition Maximum (based on weight lifted for a certain number of repetitions) - Using a calculator like this: http://www.exrx.net/Calculators/OneRepMax.html

AMRAP is a abbreviation used in 5/3/1, which stands for As Many Repetitions As Possible (short of failure). The AMRAP set is the final set of the main lift for each workout.

[netopia]

A coupla stoopid question from a non-english guy who hasn't adapted forum/bb abbreviations and lingo yet.
what do mean by [I]Projected 1RM [117kg/258lbs][/] ? are you going for a max lift or is it to state your 1RM?
AMRAP what's that? ( yes, I could google that too)

ktj4l has covered it in his post. I like using the projected 1 rep maxes to track my progress and compare sets with different weight and reps. I don't do many singles so its a good way of tracking it. The log I use for 5-3-1 ( http://www.mediafire.com/531spreadsheet ) does this automatically for my top sets so I just make note of it in here.

[ulsak]

Thank you guys. Neat tool that spreadsheet. I'm using currently an app ; Stefan Kendalls Wendler 5/3/1 ( I should have waited another week 'cuz I'm not through with my current scheme yet and my whole body is itching to get going with it, the app made it worse )

[netopia]

Thank you guys. Neat tool that spreadsheet. I'm using currently an app ; Stefan Kendalls Wendler 5/3/1 ( I should have waited another week 'cuz I'm not through with my current scheme yet and my whole body is itching to get going with it, the app made it worse )

Ya I love it, it does over a year of training, I love looking at future cycles and seeing what 1rm's I'll be at if I stick with it.