An Athlete's 5/3/1 Journey

[lift4sport]

Day 3
Wednesday, 16/01/2013

Hang Cleans: 5x135, 3x185, 2x1x205, 1x230
These felt good, I’ve been enjoying going heavier without straps (up to 205) and am getting noticeably better. Still really focusing on dropping underneath the weight and catching it in a strong front squat position.

Hang Pulls: 2x3x270

Hang Clean: 1x255
This single was much cleaner and better than I have done in the past at this weight. I was able to drop under it and catch it with a fairly vertical spine, high elbows, and a sturdy platform. Good to see I’m making progress!

Deadlift: 3x335, 1x390, 1x445 PR
This was a 10lb jump from last time (I normally go up by 5lbs on my linear progression), but I really wanted to hit this lift, since I’m not going to be able to lift for the next 12ish days and I am doing a powerlifting competition in just a few weeks. My form was definitely not as tight as my most recent deadlift single (435) … I allowed my hips to raise to quickly, although I was focusing hard on keeping my gazing point high and it helped me prevent too much back rounding or anything like that. Next time I deadlift (probably not until Jan 28th or so) I will be dropping to about 435 and trying to really hammer home that tight form on all my warmups and my max rep.

Elliptical, 400 cals

[lift4sport]

Week 1 – Light week (getting back into lifting after 10+ days off)

Day 1
Monday, 28/01/2013

Hang Cleans – 5x135, 3x185, 1x205, 1x230
High Pulls – 4x265
Hang Clean: 1x255
Didn’t get a good warmup (was on the plane just prior and really didn’t get a good warmup, but still felt pretty good on these cleans. Would’ve liked to drop under the bar a bit more on the catch at 255, but I was pretty happy with my other attempts.

Squats: 5x185, 3x225, 3x5x265
Felt good! Kept my weight back, tried a slightly wider stance and felt pretty confident. Looking forward to adding some solid linear progression here!

Deadlifts: 2x340, 1x390, 2x1x435 (both failed)
Pretty pooped from long day of travel, busy and active last 10 days, and low water intake… Will try another deadlift single on Wednseday, we’ll see how it goes.

[BenT]

nice work on squats mate, especially given the break/circumstances. def no need to worry about failed reps

[lift4sport]

Day 2
Tuesday, 29/01/2013

Split Jerk: 135x5, 165x3, 195x1, 220x1, 245x1, 245x1

Bench: 135x5, 155x3, 175x3, 3x5@195

Hit all my lifts, felt good, left early. No extra volume since heavy competition weekend coming up. Confident session!

[lift4sport]

Day 3
Wednesday, 30/01/2013

High Pull: 135x3, 190x3, 215x3, 245x2, 270x4

(was supposed to squat here, but bumping it to Friday to disperse some of the volume throughout the week more)

Deadlift: 355x2x1, 400x1, 435x1
Hit the single, nice and confident! Tighter technique, felt good.

[lift4sport]

Day 4
Thursday, 31/01/2013
Push Press: 1325x5, 175x2, 205x1, 220x1, 225x1

Bench: 135x5, 160x3, 180x3, 3x5 @200

Like the other days this week (barring Monday's deadlift)… Hit my lifts, felt good, getting my numbers back up again, walked out of the gym with good confidence!

[lift4sport]

Day 5
Friday, 01/02/2013

Complex 1 (RDL, Clean Pull, Hang Clean, Paused Front Squat, Push Press, Paused Split Jerk): 135x2, 185, 205, 220

Complex 2 (RDL, Clean Pull, High Pull, Hang Clean, Paused Front Squat): 240

Back Squat: 190x5, 230x3, 3x5 @ 270

[lift4sport]

Week 2
Day 1
Monday, 04/02/2013

Push Press: 135x5, 185x3, 210x1, 230x1, 220x1. PR

Bench Press: 135x5, 165x5, 185x3, 3x5 @ 205
Weighted Pullups: 2x5xBW, 8x217lbs

Lat Pulldowns: 3x12 ss with
BB Curls 3x10 ss with
Rear Delt Raises 3x20

[lift4sport]

Day 3
Tuesday, 05/02/2013

Hang Clean: 135x5, 185x3, 210x1, 235x1 (High Pull 275x3), 260
Missed the first attempt at the 260 hang clean, but got the second one! My pull was much better on the second attempt… Need to definitely make sure I can drop under that bar quickly and have a confident catch.

Back Squat: 195x5, 235x3, 3x5 @275

Facepulls 3x15 ss with
Glute Bridge 3x15

[lift4sport]

Day 3 – Recovery Day
Wednesday, 06/02/2013

Light Pool Workout

Lateral Glute Raises, 2x20e ss with
Single Leg Press, 2x10e

External Rotations, 3x15e ss with
Slide Lunges, 3x5e

Band Ys, Ls, Ts, and Ws, 2x12e ss with
Inverted Rows 2x12

Great day, working on having a consistent active recovery day every week. Great for shoulder stability and hip mobility work, which are my two main targets, as well as a good chance to get my heart rate up and foam roll/stretch on an off day.

[lift4sport]

Day 4
Thursday, 07/02/2013

Split Jerk: 135x5, 165x3, 205x1, 230x1, 255x1. Tie for my old PR!

Bench Press: 135x5, 170x3, 190x3, 3x5 @ 210

Shoulder Press 3x12 ss with
Lateral Delt Raises 3x12

Kroc Rows 3x25

[lift4sport]

Day 5
Friday, 08/02/2013

Complex 1 (RDL, Clean Pull, Hang Clean, Paused Front Squat, Push Press, Paused Split Jerk): 2x135, 185, 205, 225. 225 is a tie for my old PR… Looking to crush 230 next week!

Complex 2 (RDL, Clean Pull, High Pull, Hang Clean, Paused Front Squat, Split Jerk): 245. PR on this complex… haven’t done it with the split jerk before, thought I’d try it out today (still about 15 lbs below my split jerk max… not sure if I will keep it in the complex).

Back Squat: 200x5, 240x3, 3x5 @ 280. Confident, still doesn’t feel too heavy. Can’t wait to keep making big gains here!

Deadlift: 275x5, 315x5, 365x10. I think my set was supposed to be at 360 but that’s a dumb weight… For a Est 1RM PR, I would’ve needed to pull more than 11. My first 7-8 were strong, pretty good form, chest up and bar against the shins. My last two reps were starting to raise my hips much before my chest and basically RDL it up. It was light enough that I could get away with it, but there was no point in forcing out a few more reps once my form started to break, so I stopped.

Glute Ham Raises – 3x5

Very happy with my day altogether!

[lift4sport]

Week 2 (“3” week, for 5/3/1 progressions)

Day 1
Monday, 11/02/2013

Push Press: 5x135, 3x185, 1x205, 1x235 PR

Bench Press: 5x135, 3x175, 3x200, 3x5 @ 220 PR
I snuck in a bench session on Saturday with my recovery work – up to 3x5 @ 215 because I’m taking off next week and I really wanted to hit 225 for my reps before I go! This was tough but felt good!

Weighted Pullups: 3xbw, 3x205, 7x230

Lat Pulldown 3x12 ss with
BB Curls 3x10 ss with
Rear Delt Raises 3x24

[lift4sport]

Day 2
Tuesday, 12/02/2013

Hang Clean: 5x135, 3x185, 1x210, 1x235

Hang Pull: 4x280, 1x265. I was working pretty hard on keeping the bar tight to my body and letting my elbows get high on these, as allowing the bar to travel away from my body has been a flaw in my near max-effort cleans for a while.

Hang Clean: 265
This is a tie for a PR I set in December, although I would argue that this one was slightly better? I was able to drop underneath the bar better, but the bar still traveled away from my body more than it should have, so I fought the catch just to keep balance, and then squatted it up. After my 2 week break from the gym, I look forward to lowering weights a bit and working hard on squat cleans and being able to catch the bar in a stable and deep position.

Back Squat: 5x205, 3x245, 3x5@285

Face Pulls 3x15 ss with
Shrugs 3x25 ss with
Glute Bridge 2x15

[lift4sport]

Day 4
Thursday, 14/02/2013

Push Press: 5x135, 3x185, 1x215, 1x240 PR

Split Jerk: 1x260 PR

Bench Press: was supposed to work up to 3x5 at 225, but really struggled. I was a bit hungover when lifting, which didn’t seem to hinder my first two lifts, but I guess with such a high frequency on bench it took its toll. I worked up to 2x3 at 225 and then 1x5 at 205. When I return to lifting in March I will be dropping back to 210 or 215 and looking forward to making gains from there.

DB Shoulder Press 3x12 ss with
Lateral Delt Raises 3x12

Kroc Rows 3x30

[lift4sport]

Day 5
Friday, 15/02/2013

Complex 1(RDL, Clean Pull, Hang Clean, Paused Front Squat, Push Press, Paused Split Jerk): 2x135, 1x185, 1x210, 1x230 PR
Normally I do a second complex here, but my shoulders were feeling toasted from the previous day, and I was happy with the PR. Complex 2 adds in a High Pull before the Hang Clean, drops the Push Press, and the split jerk is unpaused.

Squat: 5x210, 3x265,3x5 @ 300PR
This was the first time I’ve done real squats for any volume at 300+. I’ve done singles, doubles, or triples above this weight, but I was really happy with these. Estimated max ~370-380, but I’m happy with the progress no matter what. I was only scheduled to do 290 today, but as I am taking the next 2 weeks off of lifting I wanted to push myself before I drop weights again starting my next lifting cycle.

Deadlift: 3x295, 3x330,10x380PR.
Used straps and a belt on my max effort set, but still. Pumped! New Estimated max 506.

I had some time to kill here, so I decided to do some low weight touch and go deadlifts to work on my form and also really get some work in on my hams.
Deadlift: 10x225, 2x10 @ 255
All supersetted with Glute Ham Raises 3x8

[BenT]

Nice PRs lately mate!

impressive volume last session on the deadlifts/hammies work, especially with the GHRs thrown in. Also, I assume you do your GHRs on the machine rather than the "natural" version?

[lift4sport]

Nice PRs lately mate!

impressive volume last session on the deadlifts/hammies work, especially with the GHRs thrown in. Also, I assume you do your GHRs on the machine rather than the "natural" version?

Thanks man! My schedule is pretty unaccommodating these days - I can usually get in about 3 or so straight weeks of lifting before having to take 1-2 weeks off, so it usually is 2 steps forward 1 step back, with the last week before I leave hitting PRs in most of my lifts! Decided to go a little heavy on my volume since it was my last session for 2 weeks.

I was doing GHR on a back extension machine with the foot rest brought pretty close in, focusing on slow negatives and strong contractions. I only just began doing these, but I have been really enjoying them!!

[lift4sport]

1st Day Back
Friday, 01/03/2013

Push Press: 5x135, 2x185, 1x210, 1x230 – easy!
Split Jerk: 1x250

Bench Press: 5x135, 5x175, 3x195, 5x215, 5x205, 5x200
I had planned to start my 3x5 at 215, but it was moving slowly and I wanted to ensure that I could start at a weight that would allow me to make steady progress without having to deload within a few sessions. Next Bench session, I will be moving to 3x5 @ 205

Shoulder press: 3x10 ss with
Lat delt raises 3x15

Kroc Rows 3x30

[lift4sport]

2nd Day Back
Saturday, 02/03/2013

Hang Cleans: 5x135, 3x185, 1x210, 1x230. (High Pull 3x275). Hang Clean 1x250
I was working very hard on dropping under the bar during the catch, so I was able to catch all of my cleans in a strong front squat position. I think that, as the bar first made contact with my shoulders, I was still in the descent portion of my catch… Gotta keep working on getting the timing and coordination of my catch.

Back Squats: 5x200, 3x240, 3x5@280

Face Pulls: 3x12

[lift4sport]

Week 3
Day 1
Monday, 04/03/2013

Push Press: 5x135, 3x185, 1x210, 1x235
Split Jerk: 1x255

Bench Press: 5x135, 5x165, 3x195, 3x5 @ 205

Pullups – (3 Wide grip, 3 neutral, 3 chins) x 4rotations

BB Curls 3x12 ss with
Rear Delt flyes

Completely forgot my weighted pullups after bench… will have to sneak in on my Thursday lift.

[lift4sport]

Day 2
Tuesday, 05/03/2013

Hang Clean: 5x135, 3x185, 1x210, 1x230. (Hang Pull: 3x275). Hang Clean – 1x255

Back Squat: 5x205, 3x245, 3x5 @ 285

Facepulls 3x12 ss with
Rear foot elevated split squat: 3x8e

[lift4sport]

Day 4
Thursday, 07/03/2013

Push Press: 5x135, 3x190, 1x215, 1x240 Tie for old PR
Split Jerk: 1x260 Tie for old PR

Bench Press: 5x135, 5x170, 3x190, 3x5 @ 210

(Forgot to do weighted pullups on Monday, so I supersetted with my Bench sets):
Wt’d pullups: 5xBW, 3x215, 3x242.5 (not full max effort, but still fairly hard).

Sh Press 3x12 ss w Lat Delt raises
Incl Press 3x15 ss w Kroc Rows 3x30e

[lift4sport]

Day 5
Friday, 08/03/2013

Hang Clean: 5x135, 3x190, 1x215, 1x235. (Hang pull 3x280). Hang Clean- 1x260

Back Squat: 5x210, 3x250, 3x5 @290

Deadlift: I was working up to some singles at 405 when I had to leave… Hopefully I ‘ll be able to go hard on these next week!

[lift4sport]

“5” Week of 5/3/1
Day 1
Monday, 11/03/2013

Now that I have tied my old PR’s and have a week and a half before my next 10 day stretch off weights, I will be performing my explosive lifts (Push Press, Split Jerk, Hang Clean) only 1x per week to try to hit 2 new PRs in each before my next deload period and continue building from there. I will squat and bench 2x / week still to continue increasing my numbers and allow those lifts to catch up.

Push Press: 5x135, 1x190, 1x215, 1x245 PR

Bench Press: 5x135, 5x175, 3x195, 3x5 @ 215. My first two sets, my back cramped on the 5th rep from a strong arch… didn’t seem to be a problem on my fifth rep.

Weighted Pullups: 5xBW, 5x 195, 7x222.5

Pullups: (4 wide grip, 4 neutral, 4 chinup) x 3 rotations

Rear Delt raises and band pull aparts, burnout

[lift4sport]

Day 2
Tuesday, 11/03/2013

Hang Clean: 5x135, 3x185, 1x235, (Hang pull 5x265) Clean: 1x265 (Tie for old PR)

Back Squat: 5x225, 3x265, 3x5 @ 295

Facepulls: 3x15 ss with
RFE Split Squat: 3x10e

[lift4sport]

Day 4
Thursday, 13/03/2013

Split Jerk: 5x135, 3x205, 1x225, 1x245, 1x265 PR
Took awkwardly spaced jumps up in weight in my warmups… Probably would’ve preferred a 175, 205, 235, 265 ish warmup…. Still got it!

Bench Press: 135x5, 185x3, 205x3, 3x5 @ 220

Shoulder Press 3x10 ss with Lat delt raises 3x15
Kroc Rows, 2x25e

[lift4sport]

Day 5
Friday, 14/03/2013

Complex (RDL, Clean Pull, Hang Clean, Paused Front squat, Push Press, Paused split jerk): 1x135, 1x185, 1x210, 1x235 PR

Back Squat: 5x225, 3x275, 3x5 @ 300

Deadlift: 5x280, 5x325, 12x370

[DavoBC]

Those complexes! You have any good youtubes to see a few more?

[lift4sport]

Those complexes! You have any good youtubes to see a few more?

I have one shot from a few months ago at 225, I can try and put that online for you! I stopped doing them a while ago because I felt like progressing the components individually can be easier when trying to hit gains, but I'd like to be able to do a complex every month or so and still increase weight over the previous time.