A Beginner's 5/3/1 Journal

[Schultzy85]

Damnit your squats are sh!tting on mine atm haha. I got 107.5 for 3+ aswell so thats some motivation for me.

Sorry dude missed your post.... Haven't had time to come in here and post for awhile.... How'd 3+ squats go? I had 107.5 today for next cycle's 5+ day, see next post for details.

[Schultzy85]

Been so flat out with work lately I haven't had time to get in here and post.... I have been getting into the gym though and it's been going surprisingly well, especially considering how busy I've been (lack of sleep etc).

So looks like I missed my entire Cycle 3 - 5/3/1 week fuarrrrk.... First up a quick summary of the top sets:

Cycle 3 5/3/1 week:

Squat - 3 x 115kg
Bench - 4 x 72.5kg (pissed off a bit with this one as it was meant to be 75kg and I went really well, reckon I woulda got 4 with 75kg anyway. Form was best to date, every rep touching chest and powering up. Stoked)
Deadlift - 6 x 147.5kg (nailed these, definitely had another rep but left it, feel like I'm very close, if not there, to being able to nail a 4 plate dead)
Press - 8 x 47.5kg (pretty happy here too)

All in all a friggin awesome week, PR'd 3 out of 4 lifts and was very close on the other (squats). Felt like a real breakthough week!!!

Anyway, today was squat day for the start of the next cycle. Had a really good feeling about today heading into the gym, still on a high from last week's efforts I guess.

Warm up sets:

Bar
40kg x 5
50kg x 5
60kg x 3

Work sets:

82.5kg x 3 (stuffed this one)
95kg x 3
107.5kg x 8

So happy with this. Was a 7.5kg rep PR. Similar to deadlift, I feel like I'm not far from hitting a 3 plater, which is a bit of a short term goal. Also really the first time for squats on 5+ week where I've hit a good amount of reps.

The set itself was great, pumped out the first 7 reps with great form and fairly easy. The 8th rep however was a bit f'd up, was a bit strange actually. As hit the bottom and started to come back up I realised I didn't really go deep enough. So I stopped a couple of inches on the way up and went back down. This made the last rep an absolute grinder hahah. Anyway, still got it there and the depth was (in the end) good, but was a lot of time in the hole. Without this f up I reckon I could've got 10... Still happy though.

Assistance Work:

Smashed out BBB at 4 x 10 x 62.5kg. Smashed after 4 sets so didn't go for 5th.... Then a few pullups and back extensions, then outta there.

Really happy with the last few workouts and really starting to hit some good reps. Looking forward to bench tomorrow!

[Schultzy85]

Today went pretty well, bench 5+ day.

Warm up sets:

30kg x 5
35kg x 5
40kg x 3

Work sets:

52.5kg x 5
62.5kg x 5
72.5kg x 6

I pretty much lost count here, I think I got 6 but I may have even got 7. Either way a rep PR, slowly moving the bench up.

Assistance Work:

Followed up with some incline bench, incline flyes, dips, tricep and grip work.

Pretty keen for deadlift day next (probably tomorrow), hoping to hit double figure reps at 135kg....

[trancebreak]

Today went pretty well, bench 5+ day.

Warm up sets:

30kg x 5
35kg x 5
40kg x 3

Work sets:

52.5kg x 5
62.5kg x 5
72.5kg x 6

I pretty much lost count here, I think I got 6 but I may have even got 7. Either way a rep PR, slowly moving the bench up.

Assistance Work:

Followed up with some incline bench, incline flyes, dips, tricep and grip work.

Pretty keen for deadlift day next (probably tomorrow), hoping to hit double figure reps at 135kg....

Nice progress on the bench. Wondering why your deadlift is so low if you're hitting that many reps? I'm nowhere near an experienced lifter but would've though you had a 5kg increase in you brah. Keep it up

[Schultzy85]

Nice progress on the bench. Wondering why your deadlift is so low if you're hitting that many reps? I'm nowhere near an experienced lifter but would've though you had a 5kg increase in you brah. Keep it up

Cheers mate actually reasonably happy with bench at the moment, which is a first... If you're referring to my 165kg dead miss a while back I think it was just an ordinary day. Got 10 reps at 135kg yesterday which calcs to a 180kg 1RM. I reckon I'd get it too. Now just to find an appropriate time to have a crack at it.

[trancebreak]

Cheers mate actually reasonably happy with bench at the moment, which is a first... If you're referring to my 165kg dead miss a while back I think it was just an ordinary day. Got 10 reps at 135kg yesterday which calcs to a 180kg 1RM. I reckon I'd get it too. Now just to find an appropriate time to have a crack at it.

Nah brah referring to your 5+ set this cycle of 135 when your last cycle was 132.5? Got more room for adding weight if you're repping that many out! Mirin

[Schultzy85]

Nah brah referring to your 5+ set this cycle of 135 when your last cycle was 132.5? Got more room for adding weight if you're repping that many out! Mirin

Ahhh makes sense now... Yeah I didn't even realise to be honest. I just grab the weights straight from the spreadsheet I've got. The training max has still gone up 5kg and the 3+ and 1+ are both 5kg heavier, must've just worked out that way with the percentages.

[trancebreak]

Ahhh makes sense now... Yeah I didn't even realise to be honest. I just grab the weights straight from the spreadsheet I've got. The training max has still gone up 5kg and the 3+ and 1+ are both 5kg heavier, must've just worked out that way with the percentages.

Yeah, I had that problem too. The spreadsheet wouldn't increase the weight because such a small percentage jump per set per cycle didn't make any difference in terms of rounding. So I just decided to add weight to the worksets. It's worked so far, although Wendler doesn't recommend it. Working with kg's sucks

[Schultzy85]

So I better at least quickly log my last few workouts quickly before deadlift day today. Top sets as follows:

Deadlift 5+ day = 10 x 135kg (very happy with this, calcs to a 180kg 1rm which I'd like to have a crack at soon, maybe even today. Was also my 6th PR in a row so stoked with that)
Press 5+ day = 9 x 45kg (didn't get 7th PR in a row . Was close though and pretty good for running on less than 6 hours sleep)
Squat 3+ day = 6 x 112.5kg (no PR again... pretty happy with this though)
Bench 3+ day = 4 x 75kg (equal PR. Really happy with bench progress at the moment, even though I only got 1 extra rep)

Bit of a disrupted week this week. Had limited sleep due to a work and study, and also had a massive day/night on Tuesday for Melbourne Cup (horse race for all you unaware non Aus brahs), so can't really complain with how the training went.

Was meant to go to the cricket today but it's basically rained out so canned that and gonna hit up deadlift 3+. My body is ready!

[Schultzy85]

Haven't got in the gym much this week, lifted last Sun/Mon then didn't lift until yesterday Fri... Can hardly remember my other workouts so I'll log yesterday's squats. Went quite well.

Warm up sets:

Bar x 5
40kg x 5
60kg x 5
70kg x 3

Work sets:

95kg x 5
107.5kg x 3
120kg x 5

Was a rep PR, stoked. Haven't squatted this heavy before so happy with hitting 5 reps.

Assistance Work:

I normally follow up squats with more squats (BBB), however I've been getting some serious DOMS and it has been making DL day difficult. So I've decided I'm just gonna hit the work sets on squat day and some other assistance. Then on deadlift day I am going to add 5x5 squats after deads, and aim for linear progression every week. Hopefully this will reduce DOM's and squatting twice a week will hopefully bring my squat up a bit quicker.

So instead I hit some SLDL, Kroc Rows and a couple other things.

All in all a good day in the gym. Getting ready for bench day today and hoping for another PR.

[Schultzy85]

Bench day yesterday, went well considering I was low on sleep and somewhat hungover. Drank plenty of water and ate heaps to try and make up for it.

Warm up sets:

30kg x 5
40kg x 5
50kg x 3

Work sets:

62.5kg x 5
70kg x 3
77.5kg x 3

Equal rep PR, so pretty happy with that given my state for the workout. Last rep was a tough one, definitely didn't have another. Was probably the toughest rep I've got through on bench actually, got stuck about half way up but managed to grind it out (no spotter = no other option lol).

Assistance Work:

Put in about 6 sets of incline DB press, first three heavy/low reps, last three high reps and SS with incline flyes. Threw in a few dips. Then did some CGBP and Cable Pushdowns.

All in all a really good workout and I think I might stick with this so I can track my progress a bit.

Have just finished up deadlifts a couple of hours ago also, will log soon.

[Schultzy85]

Deadlifts today, knocked out some heavy singles on top of the normal stuff.

Warm up sets:

60kg x 5
80kg x 5
90kg x 3

Work sets:

120kg x 5
135kg x 3
152.5kg x 1 (just the required rep to save energy for more...)
167.5kg x 1 (2.5kg PR for actual 1RM)
180kg x 1 (big PR for actual 1RM, obviously)

Absolutely stoked to pull 4 plates. Hit a calculated 1RM of 180kg in this cycles 5+ day, but pretty happy to have actually got it. Sitting at around 83kg so I think that's not a bad pull for my bw. Thought about going to 190kg but I don't think I had it in me... I pulled 160kg as a max about 12 weeks ago so can't really complain about a 20kg increase (and the 160kg was way harder at the time than 180kg)...

Assistance Work:

Followed that up with 5x5 squats supersetted with pullups. Started squats at 60kg and gonna bump it up by 5kg every week, see how I go. Then some curls for something to do.

All in all a really good day in the gym. Don't know when I'll be in there again though, work is looking up the chitta this week....

[Schultzy85]

So I originally wasn't going to workout today, didn't think I'd get time, but then I realised I've got no chance to train tomorrow and that would make my supposed 6 day cycle a minimum of eight... So I managed to get in the gym after work. Didn't go too bad but probably wasn't in peak condition for it. Mentally more than anything.

Warm up sets:

20kg x 5
20kg x 5
30kg x 3

Work sets:

40kg x 5
45kg x 3
50kg x 6

Not unhappy with this but on a better day I know I could've got more. Went for a seventh but just didn't have the fortitude for it today. Still a good amount of reps for 1+ day and I don't see my press stalling any time soon.

Assistance Work:

Did some DB presses, pull ups (PR of 9), raises, calves and abs.

All in all not the best day in the gym but got the work done so can't really complain.

[trancebreak]

Congrats on the DL milestone bro, well deserved. Press is moving since the last few press days too. Progress is sweet since your first logged workout.

Not too sure about the 5x5 Squats after Deadlifts though. Could possibly hinder progress on 5/3/1 squats?

[Schultzy85]

Congrats on the DL milestone bro, well deserved. Press is moving since the last few press days too. Progress is sweet since your first logged workout.

Not too sure about the 5x5 Squats after Deadlifts though. Could possibly hinder progress on 5/3/1 squats?

Thanks brah... Pretty happy with progress. Like you said in your log, I'm sure I could get quicker progress from a linear program but I like the flexibility 5/3/1 gives. And progress is progress.

Yeah I'm not sure about the 5x5 squats, but seems ok at the minute. Doing BBB was giving me serious DOMs and I was generally still a bit tender by the time next squat day rolled around. Starting them fairly light so I'll see how it goes.

[trancebreak]

Thanks brah... Pretty happy with progress. Like you said in your log, I'm sure I could get quicker progress from a linear program but I like the flexibility 5/3/1 gives. And progress is progress.

Yeah I'm not sure about the 5x5 squats, but seems ok at the minute. Doing BBB was giving me serious DOMs and I was generally still a bit tender by the time next squat day rolled around. Starting them fairly light so I'll see how it goes.

Can't have enough form practice though. Yeah all the logs i've read, the people who follow BBB end up dropping the lower body 5x10 sets because of that reason. Hit me up once you get through a few 5x5 tell me how it goes.

[Schultzy85]

Where the fuk did today's workout come from???? Has been a busy week, not much sleep and not the best nutrition. Went into this workout with less than 7 hours sleep which is generally a very bad thing. Smashed two scoops of Super Pump Max and got into it in any case, just needed to get it done.

Warm up sets:

Bar x 5
40kg x 5
60kg x 5
60kg x 3

Work sets:

85kg x 5
100kg x 5
110kg x 10

Couldn't be happier with this set. Who knows how many I would've got with a good nights sleep but this is still a 12.5kg PR based on calculated 1RM!!! F yes!!!

Assistance Work:

Didn't even consider doing more legs after this. Went and did some Kroc Rows and set a PR 30reps x 35kg (got em all out with right hand, had to reset grip a couple of times with the left). So onto the 37.5kg DB's next time I do these. Was toasted after this so basically got the hell out of there....

Don't know whether this workout is a result of a few work enforced rest days or my changed approached to squats, but I guess we'll see over the next couple of cycles. Anyway, stoked to be finally pumping out a good number of reps on squat days!

Looking forward to bench tomorrow, hopefully I can hit 8+ reps...

[Schultzy85]

Haven't had time to log my workouts, but I've pushed through the rest of 5+ week so I'll just give a quick rundown of how it went.

Bench - 4 x 72.5kg - Pretty disappointed with this as I hit that many reps on 1+ week a little while ago. I'll just put it down to an off day and see how I go.
Deads - 9 x 140kg - Happy with this, was an equal rep PR and I'm stoked to be still getting plenty more than the required reps. Should be able to keep progressing through a few more cycles on Deads.
Press - 9 x 47.5kg - Not a PR but as above still happy to get plenty of reps and no sign of press plateauing anytime soon.

Looking forward to hitting the gym for squats tomorrow.

[Schultzy85]

Actually managing to get into the gym when I'm supposed to at the moment!!! (I aim for 2 on 1 off 2 on 1 off restart)

Warm up sets:

Bar x 5
50kg x 5
60kg x 5
70kg x 3

Work sets:

95kg x 3
105kg x 3
117.5kg x 7

Not a PR but definitely happy. Squats have been going real well. I'm confident all 7 of these were to depth, which is good. Looking forward to continuing to progress.

Assistance Work:

Did some SLDL, 60kg x 8, 70kg x 8 and 80kg by about 5... Then did some Kroc Rows and hit 35kg DB's x 25 reps. Just moved up in weight so that's the benchmark, won't take long to hit 30 reps. That was it.

Here's a pic after the gym session, no idea how people do these self shots, I was shaking all over the shop and most were blurred messes....



Time to kill bench tomorrow to make up for last cycle...

[trancebreak]

I've noticed you've been rowing on your squat days. How many times do you hit lats a week?
Always good to get way more than required reps on a 3 week.

EDIT: On cycle 2, you hit 110kg for 3+ Squats. 3 cycles later you're only at 117.5? I'd say ditch the spread sheet you're working with. What I do is type down on a word doc my weights for a full cycle. Then once that cycle is complete, I add 5kg to every set on lower and 2.5kg for upper. I've easily kept up with this progression. I think you'd get stronger quicker. Spreadsheets are hard to work with when working with kg and having to always convert to lbs and vice versa, so I found this way easier. So for example, your cycle 6 3+ squat weight would be 122.5kg.

[Schultzy85]

Yeah Krocs on squat day so that my grip and lats are recovered for deads (generally 3 days later). I find if I hit Krocs on Dead day my grip gives out too early. Try to do pull ups on Shoulder day too, plus other back stuff on Dead day. Only day I don't hit lats is bench really.

Cycle 2 3+ squats was 102.5kg, so all good, 15kg's in 3 cycles. I did drop my training max around that time as I wasn't happy with form/reps. Next cycle's 3+ is 122.5kg.

Every now and then the spreadsheet will only give me a 2.5kg increase but I think that's just because it is a percentage of a 5kg increase, i.e. the actually increase is like 4.xx so with rounding it's 5 most of the time but occasionally 2.5kg.

That being said, for squats, deads and press I'm thinking about a more substantial increase soon, if I can keep pumping out reps....

[trancebreak]

Yeah Krocs on squat day so that my grip and lats are recovered for deads (generally 3 days later). I find if I hit Krocs on Dead day my grip gives out too early. Try to do pull ups on Shoulder day too, plus other back stuff on Dead day. Only day I don't hit lats is bench really.

Cycle 2 3+ squats was 102.5kg, so all good, 15kg's in 3 cycles. I did drop my training max around that time as I wasn't happy with form/reps. Next cycle's 3+ is 122.5kg.

Every now and then the spreadsheet will only give me a 2.5kg increase but I think that's just because it is a percentage of a 5kg increase, i.e. the actually increase is like 4.xx so with rounding it's 5 most of the time but occasionally 2.5kg.

That being said, for squats, deads and press I'm thinking about a more substantial increase soon, if I can keep pumping out reps....

Ohh my mistake bro. But yeah you're beasting it with the reps. Could be a smart move to increase your lower movements by a bit more next cycle. Yeah the rounding is annoying, i ditched my spreadsheet and just followed the process I described.

Gl on your bench tomorrow. I'm pressing brah, will be thinking of you pressing the bar whilst I am (no homo)

[Schultzy85]

Yeah will get to the end of this cycle and have a think about bumping it up.... Although I want to start a bit of a cut in about 4 weeks so maybe not the best idea.

Good luck on the pressing hahahah...

[Schultzy85]

Hit Bench yesterday, not too happy with it, bench is struggling to progress.

Warm up sets:


30kg x 5
40kg x 5
50kg x 3

Work sets:

60kg x 3
67.5kg x 3
77.5kg x 3

Last cycles 1+ day was the same weight and I got three reps also. This was a harder three too, I think my last rep took about 10 seconds... Have hit a calculated 1RM of 82.5kg on 4 of my last 5 bench days, not seeing any progress.

See how I go next week on 1+ at 80kg and might think about a reset.

Assistance Work:

Sticking with the same thing here, heavy incline DB presses, followed by higher rep DB incline SS with flyes. No dips today though. Then some CGBP and tricep pushdowns. Feel like I'm getting stronger on all these assistance lifts but not on the main lift.

Oh well, looking forward to tomorrow's deadlifts as I know I will kill that.

[Schultzy85]

Trained pretty early today to get it out of the way. Only one meal and not fully hydrated so didn't know how well it would go. Didn't go to badly though.

Warm up sets:

60kg x 5
75kg x 5
90kg x 3

Work sets:

115kg x 3
132.5kg x 3
147.5kg x 3 (just hit the minimum, didn't attempt more)

Then some singles:

167.5kg x 1
185kg x 1 (407lb, 5kg PR!)

The last rep was a bit borderline, but I locked it out just. Bar was slipping out of my right hand and ripped a bit of a hole in it.... It wasn't really a grip strength issue though, more of a poor setup. If the grip setup was a bit better this rep would've actually been fairly easy. Certainly easier than the 180kg a couple of weeks ago.

Assistance Work:

Actually had time to fit my 5x5 squats in today, at 65kg. Relatively easy and SS them with some chest supported rows (nice and slow for hypertrophy). Then did some curls SS with farmer's walks for conditioning.

All in all a very good day in the gym!!!

[Schultzy85]

Mixed it up a bit for Press day today. Went fairly well.

Warm up sets:

20kg x 5
20kg x 5
30kg x 3

Work sets:

40kg x 3
45kg x 3
50kg x 8 (just hit the minimum, didn't attempt more)

Pretty happy with this set. Was an equal rep PR and also 2 more reps than I got at the same weight two weeks ago for 1+ day, so not bad.

Assistance Work:

Followed it up with some bench work, as my bench is lagging and chest was feeling good so maybe increased frequency will kick it along. A couple of warmups then 5 x 5 at 60kg. Tried some different grip widths to hit different areas. All went fairly well. If this seems to help I'll keep it in there and bump up 2.5kg every week.

Then did some DB presses, a couple of heavy sets and then some high rep sets. SS the high rep sets with farmers walks. Then did some calf raises again SS with farmers walks.

Cardio/conditioning has been lacklustre of late and I'm gaining a bit of weight (muscle and fat) so I will get these in there a bit more to try and curb the fat gain. Wish my gym had a sled, but anyway...

Looks like at least one guy, maybe two, from work are gonna start training as well so will be good to have a training partner for a change.

All in all a very good day in the gym!!!

[Schultzy85]

Great squat day today, rest of the workout was a bit ordinary because of it, but who cares...

Warm up sets:

BW/Bar x 5
50kg x 5
60kg x 5
70kg x 3

Work sets:

100kg x 5
110kg x 3
122.5kg x 8

5kg calculated 1RM PR! Got 5 x 120kg on 1+ day 3 weeks ago, so extra weight and 3 extra reps, pretty stoked with this. I feel like I could rep 140kg comfortably now, however might not worry about having a crack at it until it is actually one of my work sets (and try and hit a solid number of reps).

Thinking about bumping my squat training max up by more than 5kg next cycle as 8 reps on 1+ day seems high enough to do this (time to consult the ebook...).

Assistance Work:

Pretty ordinary today. SLDL 8 x 60kg, 8 x 60kg and 5 x 60kg. I've previously gone 3 x 8 ramping up to 80kg I think. But was hard work so still beneficial. Then some Kroc Rows, 18 x 35kg DB. Again, I've previously gone 25 x 35kg so nowhere near a PR but anyway....

Still a great day in the gym.

[trancebreak]

Fuark mate, calm down on the squats. Let me catch up? 117.5x8, feels bad
Unfortunate on the Kroc Rows, but you smashed Squats so who cares

[Schultzy85]

haha mate there's not much difference between 117.5 and 122.5. Pretty stoked with how the squats are going though, and yeah definitely didn't care about Krocs yesterday...

[Schultzy85]

Benched yesterday.

Warm up sets:

30kg x 5
40kg x 5
50kg x 3

Work sets:

65kg x 5
72.5kg x 3
80kg x 2

Would really liked to have got 3/4. Went for a third, failed.... The reps for 5 out of 6 of my last bench workouts have calculated to a 1RM of 82.5kg, so basically not making progress. Might have to stall bench soon, its just not happening for me...

Assistance Work:

Followed up with my now standard routine. Incline DB's, 3 sets heavy, 3 sets higher reps SS with flyes. Then some CGBP and tricep pushdowns. Seem to be making progress on all of these lifts. SS in some farmer's walks with the tricep work too.

Not too far of getting in the gym for deads, looking forward to those!!!