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
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Thread: An Athlete's 5/3/1 Journey
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01-16-2013, 08:39 PM #91Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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01-28-2013, 06:59 PM #92
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.Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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01-30-2013, 07:10 AM #93
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01-31-2013, 09:41 PM #94
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!Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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01-31-2013, 09:42 PM #95
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.Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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01-31-2013, 09:44 PM #96
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!Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-07-2013, 03:28 PM #97
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 @ 270Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-07-2013, 03:31 PM #98
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 3x20Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-07-2013, 03:34 PM #99
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 3x15Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-07-2013, 03:37 PM #100
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.Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-07-2013, 03:53 PM #101
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 3x25Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-08-2013, 04:17 PM #102
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!Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-11-2013, 05:23 PM #103
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 3x24Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-12-2013, 10:17 PM #104
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 2x15Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-17-2013, 03:20 PM #105
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 3x30Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-17-2013, 03:27 PM #106
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 3x8Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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02-18-2013, 05:46 AM #107
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?531 for Wrestling: http://forum.bodybuilding.com/showthread.php?t=150559883
52 books challenge: 9
Currently reading: "I am Legend"
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02-20-2013, 07:34 AM #108
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!!Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-03-2013, 01:34 PM #109
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 3x30Last edited by lift4sport; 03-03-2013 at 01:40 PM.
Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-03-2013, 01:39 PM #110
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: 3x12Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-06-2013, 08:04 AM #111
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.Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-06-2013, 08:06 AM #112
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: 3x8eBegan training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-11-2013, 09:11 PM #113
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 3x30eBegan training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-11-2013, 09:14 PM #114
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!Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-11-2013, 09:20 PM #115
“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, burnoutBegan training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-17-2013, 08:05 AM #116
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: 3x10eBegan training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-17-2013, 08:07 AM #117
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, 2x25eBegan training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-17-2013, 08:10 AM #118
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, 12x370Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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03-17-2013, 08:27 AM #119
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03-19-2013, 08:36 AM #120
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.
Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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