Ulsak goes 5/3/1

[ulsak]

PREWORD
Yeah, so I'm going 5/3/1 in september. I'm about to finish a Power Muscle Burn regime next week and some deloading while I'm on a conference trip. I cpuld have started this log later but I was forced to be running early and be snappy at gym because I had to do lot things this sunday since my grandchildren and their parents was about to visit us.
So I decided to do a 5/3/1 testdrive along with two assist excersises.
SOME WORDS ABOUT ME
I'm a 53 old guy and live in Sweden. Yeah, I got grown up kids and three grandchildren. I have suffered from an heart issue the past two years but a heart surgery ( triple bypass) corrected that. The heart disease deprived me from doing any cardio so moderate strenght lifting was my only option to get any excersise at all during the period of august '10 and februari '12. That strenght training was propably the reason why my recovery and healing process was faster than any of my co-patients. I lost few pounds on this journey ( 240 lbs july '10 down to 182 may '12) and I have been working out and doing cardio regurlarly the minut I got OK from doctors. I'm grateful for getting this second chance to regain my health and I'm certainly not going to waste that again.
TEST WORKOUT
I'm still undecided what assist workouts I'll choose when I start but this was what I tried this sunday. The single sets was to verify my 1RM, with a proper form. I have done 120 kg ( 264 lbs) but I wasn't pleased with the form. So I decided to go for 110 kg ( 242 lbs) instead.
So this what happened today ( sun 26 aug):

* 5,5 km ( 3,41 miles) jogging - 24 mins . It was with my neighbour so it wasn't too easy. I wanted it to be slower pace but who wants be a whiner..

* Ab wheel 4 x 25 at home while waiting for the gym to open, I knew my neighbour was too early for the jogging session.

Barbell Squats

* Warm up : 10 x 50 kg ( 110 lbs)
* 1RM assessing lift 1. 1 x 90 kg ( 198 lbs)
* 1RM assessing lift 2. 1 x 100 kg (220 lbs) I had a spotter to survey this and third lift in case of fail ( no safety rack )
* 1RM assessing lift 3. 1 x 105 kg ( 231 lbs) I was happy with the form and I decided that 110 kg ( 242 lbs) would be what I'm able to lift with proper form. So 110 kg x 90% =100 kg ( 200 lbs) is my max weight
Getting on with working sets:
* : 5 x 75 kg ( 165lbs)
* : 5 x 80 kg ( 176lbs)
* : 13 x 85 kg ( 187lbs) That made wonder if I had underestimated myself. Maybe I have to do another 1RM test again.
assist barbell squats
* :10 x 50 kg ( 110lbs)
* :10 x 50 kg ( 110lbs)
* :10 x 50 kg ( 110lbs)
* :10 x 50 kg ( 110lbs)
* :10 x 50 kg ( 110lbs) not too hard ..

Dragon flags 3 x 15 if Stallone can do them at age of 65 why shouldn't I

Leg extensions
* :10 x 111 kg ( 247lbs)
* :10 x 111 kg ( 247lbs)
* :10 x 111 kg ( 247lbs)
* :10 x 111 kg ( 247lbs)
* :10 x 111 kg ( 247lbs) well, that made me stagger a bit.

So it has began. See you around guys...

[netopia]

Subbed, enjoy 5-3-1.

[bigbird916]

Returning the favor, keep up the hard work brother.

13 reps on the 187 is great, that is not easy!

[ulsak]

thx for yer kind words, brothers!
Less than a week for launch now. I did another 1RM test for OHP today. To my surprise ( and an rock steady evidence that Steven Shaw's Power Muscle Burn - regime works) I got myself a new PR : 3 x 55kg ( 121 lbs) that equals 60,5 kg 1RM.
Keep up the good work boys!

[ulsak]

1RM check deadlifts

Today is the my deadlift day on the current PowerMuscleBurn-scheme. It is ridiculously similar to the deadlift day on 5/3/1 so I decided to go beyond the scheduled progression to evaluate the forthcoming 1RM setting.

My personal best before heart surgery was 175 kg ( 385 lbs), but I lost a lot of muscles the weeks I was forbidden to grab anything heavier than a bottle of milk. The planned progression was 130kg (286lbs) x 3 x 3 but I decided to go for 140 kg ( 308 lbs) and I made 5 reps with good form! So 163 kg 1RM x 90% 146,5 kg (323 lbs) nice start!

had to add a "before" picture High hopes for improvement.

[ulsak]

Yeah, I thought I should drop by this log one more time before the launch at monday. I'm done with my previous scheme which I btw would recommend to try out; Steven Shaws Power Muscle Burn ( http://www.muscleandstrength.com/wor...ing-split.html ) I was on a conference trip wed-fri so I had to do a "make shift" workout at the hotel, their gym facilities were restricted to two mills, a bike, a pulley rack and DB set up to 44 lbs. Today is a rest day with mrs U and tomorrow I'm going to swim to the stretch out my old joints. But at monday the fun begins.
I have done some some 1RM calculations and they look like this:

Squat 116,5 kg ( 256 lbs) x 90% = 105 kg (231 lbs)
Deadlift 165 kg ( 363 lbs) x 90% = 146,5 kg (324lbs)
Press 60,5 kg ( 134lbs) x 90% = 54,5 kg (121lbs)
Bench 93,5 kg ( 206 lbs) x 90% = 83,5 kg (183 lbs)

Now I think it's a decent loads to start with considering that I lost a lot of strenght during my rehab after heart surgery. To give some perspective here the PR's before surgery ( 12 02 26)
Squat 125 ( 275lbs) x3
Deadlift 175 ( 386 lbs) x1
Press 60 kg ( 132lbs) never challenged myself on this excersise
Bench 103 kg ( 227 lbs) really proud, that equalled my body weight then.

OK, See you guys! Lift safely

[Anthony21]

Sub'd

[ulsak]

thx bro, I think your log is very inspirational. Your layout för 5/3/1 is definitely one of the candidates, but I'm still undecided..

[Anthony21]

thx bro, I think your log is very inspirational. Your layout för 5/3/1 is definitely one of the candidates, but I'm still undecided..

What are you wanting to focus on? Strength? Hypertrophy?

For me it's strength so i'm following the BBB template with 1-2 accessory lifts to bring up the main lift. The very beginning I had to much volume and really didn't have a better lay out but now i'm starting to focus more on my goals in regards to strength.

[ulsak]

I was tempted to do a more complex template with a lot of assist excersises, but I'm at this moment inclined to follow the path of BBB:ers. I really need to gain strength.
I will definitely look into yours, Nexxus and big birds more closely tomorrow before I outline my final layout.
Not meaning that the other wendler guys are going wrong with their templates by all means!

[ddog171]

Subbed to this. Enjoy the journey on 5/3/1. BBB is a great way to start.

[Anthony21]

Do you have the e-book? I would definitely recommend buying the 1st or 2nd edition. The 2nd edition also has a template called "Simple Strength".

It has you working on an accessory that brings up your main lift but you also follow the percentages similar to your main lift. Then after that you have a couple more accessory lifts. The lay out is pretty solid and i'll probably transition to this after a couple more cycles with the BBB template.

[ulsak]

No, I don't have the e-book ( yet) but I thought I could settle with this:
Squat Workout

Squat: 5 x 10 x 50%
Leg Curl: 5 x 10

Bench Press Workout

Bench Press: 5 x 10 x 50%
One Arm Dumbbell Row: 5 x 10

Deadlift Workout

Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12

Overhead Press Workout

Overhead Press: 5 x 10 x 50%
Chin Up: 5 sets to failure

Maybe alternate leg curls with RDL:s, Dumbell Rows with Barbell Rows or Kroc Rows, Hanging leg lifts with Hanging pikes....just for the laughs.
Reasonable plan?

[Anthony21]

No, I don't have the e-book ( yet) but I thought I could settle with this:
Squat Workout

Squat: 5 x 10 x 50%
Leg Curl: 5 x 10

Bench Press Workout

Bench Press: 5 x 10 x 50%
One Arm Dumbbell Row: 5 x 10

Deadlift Workout

Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12

Overhead Press Workout

Overhead Press: 5 x 10 x 50%
Chin Up: 5 sets to failure

Maybe alternate leg curls with RDL:s, Dumbell Rows with Barbell Rows or Kroc Rows, Hanging leg lifts with Hanging pikes....just for the laughs.
Reasonable plan?

That's the BBB template so yea that'll work. I really like Kroc rows cause they'll hit your upper back hard and will be a good accessory lift for your bench and deadlift.

[MKW]

I love 5/3/1 logs, primarily because I am chomping at the bit to get on the horse and try it myself!

Really motivation backstory you have. I'm looking forward to following your progress!

[ulsak]

I love 5/3/1 logs, primarily because I am chomping at the bit to get on the horse and try it myself!

Really motivation backstory you have. I'm looking forward to following your progress!

Appreaciate the kind words and I'll do my best to achieve something and share my experiences, I'm also looking forward too see other logs as yours!

[ulsak]

Cycle 1 - Wave 1 - Squat day
Ok, here we go...Yesterday, Sunday, would normally be a gym day, but since I decided to sacrifice my body to the Cult of Wendler so I went swimming with mrs U instead. She needs that besides her aerobic and gym classes. So I did 1 000 m swimming and it felt really good.

I have finally made my mind up and choosed the BBB template which I modified slightly, all of you 5/3/1-men gave me a lot of nice ideas and most of them will be used sooner or later but this first cycle will be held firmly within this main idea:
I will focus on form rather than rectify my 1RM:s , I will focus on lower body on DL and Squat days with the accessory excersises and on upper body on Bench and OHP days. The condition will be a short jog on gym days. On wednesday will be a longer outdoor running session along with core excersises. Full rest on saturdays and swimming on sunday ( 500 - 1000 m)

Here's my first 5/3/1

Barbell Squats
Warm up
* 5 x 45 kg ( 100 lbs)
* 5 x 55 kg ( 120 lbs)
* 5 x 65 kg ( 142 lbs)
Working sets:
* : 5 x 70 kg ( 154 lbs)
* : 5 x 80 kg ( 176 lbs)
* : 14 x 90 kg ( 200 lbs) I could have done another but saved in the tank
edit: I was so excited to get going so I forgot to use those bar wrap pads. Actually it helped out get better form. Yeah, I squat with socks.

BBB Fronts Squats
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs) ) It might have been too heavy relative to back squats.

* Dragon flags 4 x 15

Leg Curls
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)

Leg extensions
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs) Need to add next time..

A very nice start. I'm still a bit undecided about OHP day ( tomorrow), what to do besides chin-ups, maybe pendlay rows?
Cheers and lift safely!

[Anthony21]

Cycle 1 - Wave 1 - Squat day
Ok, here we go...Yesterday, Sunday, would normally be a gym day, but since I decided to sacrifice my body to the Cult of Wendler so I went swimming with mrs U instead. She needs that besides her aerobic and gym classes. So I did 1 000 m swimming and it felt really good.

I have finally made my mind up and choosed the BBB template which I modified slightly, all of you 5/3/1-men gave me a lot of nice ideas and most of them will be used sooner or later but this first cycle will be held firmly within this main idea:
I will focus on form rather than rectify my 1RM:s , I will focus on lower body on DL and Squat days with the accessory excersises and on upper body on Bench and OHP days. The condition will be a short jog on gym days. On wednesday will be a longer outdoor running session along with core excersises. Full rest on saturdays and swimming on sunday ( 500 - 1000 m)

Here's my first 5/3/1

Barbell Squats
Warm up
* 5 x 45 kg ( 100 lbs)
* 5 x 55 kg ( 120 lbs)
* 5 x 65 kg ( 142 lbs)
Working sets:
* : 5 x 70 kg ( 154 lbs)
* : 5 x 80 kg ( 176 lbs)
* : 14 x 90 kg ( 200 lbs) I could have done another but saved in the tank
edit: I was so excited to get going so I forgot to use those bar wrap pads. Actually it helped out get better form. Yeah, I squat with socks.

BBB Fronts Squats
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs) ) It might have been too heavy relative to back squats.

* Dragon flags 4 x 15

Leg Curls
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)

Leg extensions
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs) Need to add next time..

A very nice start. I'm still a bit undecided about OHP day ( tomorrow), what to do besides chin-ups, maybe pendlay rows?
Cheers and lift safely!

Nice day first day man. Strong last set on your squat. I would personally take out the leg extensions. Your quads are already getting hammered especially with front squats.

For OHP day I would do chin ups between your pressing. I do chin ups and Kroc rows on my OHP day. You can also add in shrugs if you wanted to.

[bigbird916]

Cycle 1 - Wave 1 - Squat day
Ok, here we go...Yesterday, Sunday, would normally be a gym day, but since I decided to sacrifice my body to the Cult of Wendler so I went swimming with mrs U instead. She needs that besides her aerobic and gym classes. So I did 1 000 m swimming and it felt really good.

I have finally made my mind up and choosed the BBB template which I modified slightly, all of you 5/3/1-men gave me a lot of nice ideas and most of them will be used sooner or later but this first cycle will be held firmly within this main idea:
I will focus on form rather than rectify my 1RM:s , I will focus on lower body on DL and Squat days with the accessory excersises and on upper body on Bench and OHP days. The condition will be a short jog on gym days. On wednesday will be a longer outdoor running session along with core excersises. Full rest on saturdays and swimming on sunday ( 500 - 1000 m)

Here's my first 5/3/1

Barbell Squats
Warm up
* 5 x 45 kg ( 100 lbs)
* 5 x 55 kg ( 120 lbs)
* 5 x 65 kg ( 142 lbs)
Working sets:
* : 5 x 70 kg ( 154 lbs)
* : 5 x 80 kg ( 176 lbs)
* : 14 x 90 kg ( 200 lbs) I could have done another but saved in the tank
edit: I was so excited to get going so I forgot to use those bar wrap pads. Actually it helped out get better form. Yeah, I squat with socks.

BBB Fronts Squats
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs)
* :10 x 55 kg ( 120lbs) ) It might have been too heavy relative to back squats.

* Dragon flags 4 x 15

Leg Curls
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)
* :10 x 60 kg ( 130 lbs)

Leg extensions
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs)
* :10 x 98 kg ( 215 lbs) Need to add next time..

A very nice start. I'm still a bit undecided about OHP day ( tomorrow), what to do besides chin-ups, maybe pendlay rows?
Cheers and lift safely!

Good job on the 5x10 fronts, those are not easy. I'd say for the assistance for OHP day try some BB rows! Can't fail with them. Also try to DB rows if you feel up to it, keep that last set high rep and heavy!

[ulsak]

Nice day first day man. Strong last set on your squat. I would personally take out the leg extensions. Your quads are already getting hammered especially with front squats.

For OHP day I would do chin ups between your pressing. I do chin ups and Kroc rows on my OHP day. You can also add in shrugs if you wanted to.

Ok, it will be chins then. I think I'll try calf presses on squat day ( besides leg curls and maybe RDL and leg extensions on Deadlift day. I really want to hit legs twice a week.

Good job on the 5x10 fronts, those are not easy. I'd say for the assistance for OHP day try some BB rows! Can't fail with them. Also try to DB rows if you feel up to it, keep that last set high rep and heavy!

Nice idea, I think I'll go with Kroc rows and BB rows besides chin on OHP day and Barbell curls and and dips on Benchday..

[Nexxus]

subbin back yo! solid squats

[Anthony21]

Ok, it will be chins then. I think I'll try calf presses on squat day ( besides leg curls and maybe RDL and leg extensions on Deadlift day. I really want to hit legs twice a week.

Nice idea, I think I'll go with Kroc rows and BB rows besides chin on OHP day and Barbell curls and and dips on Benchday..

If you want to hit legs twice a week put your BBB front squats on your deadlift day.

[bigbird916]

If you want to hit legs twice a week put your BBB front squats on your deadlift day.

This.

[ulsak]

If you want to hit legs twice a week put your BBB front squats on your deadlift day.

yeah, I might reconsider the idea again. I have been away on a conference trip. And I didn't realize until this afternoon how much the everyday biking to work impacts the legs. Anthony were right about the leg extensions too, my quads are really pumped up. The deadlifts will be BBB:ed with sumo deads or RDL. Still wavering there.

[MKW]

If you want to hit legs twice a week put your BBB front squats on your deadlift day.

Agreed on this.

Great AMRAP set with 200 pounds!

[ulsak]

Agreed on this.

Great AMRAP set with 200 pounds!

Thanks! I can assure you that my quads know that now.. :O

[ulsak]

Cycle 1 - Wave 1 - OHP day
Hello everybody! First day at job was very exhausting mentally, I have an assignment that nobody else would or are able to assist me so had tons of paperwork and mails to deal with. So when I finally went to sleep my mind kept wandering to work related issues. I guess I have slept about 4 hrs at most. Not good! Enough whining... I have looked into what you guys chosen and take in some last minute advices so my workout ended like this:


Tuesday 4 sep

OHP
Warm up
* 5 x 20 kg ( 44 lbs)
* 5 x 25 kg ( 55 lbs)
* 5 x 30 kg ( 66 lbs)
Working sets:
* : 5 x 35 kg ( 77 lbs)
* : 5 x 42,5 kg ( 94 lbs)
* : 8 x 47,5 kg ( 104 lbs) I couldn't do another without risking the form, push press perhaps...

BBB OHP supersetted with chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 8 chin-ups - no kipping and no rest/pause so I gave up, maybe full sets next time

* Ab roll 5 x 20 - tossed in those for the sake of core stability

Kroc rows
* :10 x 42 kg ( 92 lbs) I realize I couldn't commit that weight with proper form
* :10 x 37 kg ( 81 lbs)
* :10 x 37 kg ( 81 lbs)
* :10 x 37 kg ( 81 lbs)
* :10 x 37 kg ( 81 lbs)

Side lateral raise
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs) To give shoulder a good beating

Not too shabby session. Tomorrow will be a rest day, going for a longer outdoor run with awesome music in my ears.
Cheers and lift safely!

[Anthony21]

Cycle 1 - Wave 1 - OHP day
Hello everybody! First day at job was very exhausting mentally, I have an assignment that nobody else would or are able to assist me so had tons of paperwork and mails to deal with. So when I finally went to sleep my mind kept wandering to work related issues. I guess I have slept about 4 hrs at most. Not good! Enough whining... I have looked into what you guys chosen and take in some last minute advices so my workout ended like this:


Tuesday 4 sep

OHP
Warm up
* 5 x 20 kg ( 44 lbs)
* 5 x 25 kg ( 55 lbs)
* 5 x 30 kg ( 66 lbs)
Working sets:
* : 5 x 35 kg ( 77 lbs)
* : 5 x 42,5 kg ( 94 lbs)
* : 8 x 47,5 kg ( 104 lbs) I couldn't do another without risking the form, push press perhaps...

BBB OHP supersetted with chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 10 chin-ups
* :10 x 30kg ( 66 lbs) -> 8 chin-ups - no kipping and no rest/pause so I gave up, maybe full sets next time

* Ab roll 5 x 20 - tossed in those for the sake of core stability

Kroc rows
* :10 x 42 kg ( 92 lbs) I realize I couldn't commit that weight with proper form
* :10 x 37 kg ( 81 lbs)
* :10 x 37 kg ( 81 lbs)
* :10 x 37 kg ( 81 lbs)
* :10 x 37 kg ( 81 lbs)

Side lateral raise
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs)
* :10 x 11 kg ( 24 lbs) To give shoulder a good beating

Not too shabby session. Tomorrow will be a rest day, going for a longer outdoor run with awesome music in my ears.
Cheers and lift safely!

Nice pressing. The kroc rows are a looser row with looser form vs your traditional DB row. I would aim for higher reps with them also. I know Wendler recommends 1-2 warm up sets at around 10 reps I believe then an all out set for AMRAP. The higher reps will also help build your grip strength which is an added bonus.

[ulsak]

thx for the feedback, man

[ulsak]

It's a "rest day" from lifting activities, but no rest for the wicked. Today is my cardio day, dedicated for the long distance running activities. So I decided to cross the two bridges we have across the river of Gota which runs through Gothenburg, Sweden. I went for a moderate and smooth run and according the Runkeeper app it ended up like this
14:34 km ( 8,9 miles)
1:19:27 average pace 05:34 per KM
Finished up at gym with 100 chrunches and foam rolling

Very happy with the run. Nothing bugged me, like knees or joints. I guess the weight loss help out a lot. I purchased a pair of Asics Gel -33 which has slightly lowered heels that benifits midfoot running. I initially wanted to try out barefoot shoes but since I have issues with one of my toes it would be too much impact with a fully lowed shoe. Anyway, the gait style I have honed has a slight emphasis on midfoot which applies less impact on heels and thus more gentle.
*hearing distant slow clap and a yawn* Yeah, boring runner stuff...

Anyways..This convinced me to reconsider the Deadlift layout. My original idea was to incorporate more leg excersises on deadlift day. I think my legs got a good beating and my intention is to keep wednesdays as running day so...
I will propably go for the layout Jason got on his DLs tommorrow
Cheers and lift safely!