5/3/1 workout progression log

[Aceyyyy]

This will be my 5/3/1 progression log starting 20140407...Hope this goes well and I make lots of progress I will try to update this every workout. If any one has ideas or opinions of anything I should move around please feel free to post and critique my workouts if you would like to.

Starting Training Maxes (lbs):
Bench- 195
Squat- 255
Deadlift- 290
Press- 115

Starting Personal rep maxes:
Bench- 165x9
Squat- 230x5
Deadlift- 245x7
Press- 100x9

I will update the training maxes and PR's as I go along in the thread.

[Aceyyyy]

Squat Day:
Date- 20140407
Week 1

Warm up sets
100x5
130x5
155x5

5/3/1 sets
165x5
190x5
215x14

Joker sets:
240x5
270x4
295x0

BBB:
155 by 5 sets 10 reps

Assistance:
Leg Press 360 by 3 sets 10 reps
Leg extensions 90 by 3 sets 10 reps

Thoughts: Workout felt well only downside was that all the squats were done on the smith machine. I had to since i'm down at work and we don't have a normal squat rack here. The smith machine though here doesn't add upper resistance so it actually weighs about 60 lbs + the extra weight so I was technically squatting more. But eh smith machine still -_-.... Good workout though. I wont count 215x14 as a PR as I don't use the smith machine for PRs, I'll use week 2 as a starting PR

[Aceyyyy]

Bench Press Day:
Date- 20140408
Week 1

Warm Up:
75x5
100x5
115x5

5/3/1
125x5
145x5
165x9

Joker sets:
185x4

BBB:
105 by 5 sets 10 reps

Assistance:
Incline DB 45 by 3 sets 10 reps
Dips 3 sets to failure
Cable Crossovers (High 50, Mid 40, Low 40) 3 sets by 10 reps

[Aceyyyy]

Deadlift Day
Date- 20140410
Week-1

Warm up:
115x5
145x5
175x5

5/3/1
190x5
220x5
245x7

Joker
275x1

BBB
145 by 5 sets 10 reps

Assistance:
BB Shrugs 225 by 3 sets 10 reps + DB Shrugs 45 by 3 sets to failure
Deep Squats 135 by 3 sets 10 reps

[Aceyyyy]

Press Day:
Date-20140412
Week-1

Warm up
45x5
60x5
70x5

5/3/1
75x5
85x5
100x9

Joker
110x5

BBB
65 by 5 sets 10 reps

Assistance
Pull ups 3 sets to failure
DB rows 80x10, 90x10, 100x10
BB curls 50x3 sets to failure
Iso lateral raises side+front 20x10, 25x10, 30x10

[Aceyyyy]

Squat Day
Date: 20140413
Week 2

Warm up
100x5
130x5
155x5

5/3/1
180x3
205x3
230x5

Joker
240x3
260x2

BBB
135 by 5 sets 10 reps

Assistance
Leg Press 360x3x10
Iso Leg Extensions 25x10, 35x10, 50x10

[Aceyyyy]

Bench Day
Date: 20140414
Week 2

Warm up
75x5
100x5
115x5

5/3/1
135x3
155x3
175x7 (PR)

Joker
185x3
195x3

BBB
105 by 5 sets 10 reps

Assistance
Incline DB press 50x3x10
Dips 3 sets to failure
DB Flys (low/high) low=15x3x10 high=30x3x10

[harryboyo]

Subbed. Looking forward to seeing how you progress.

[Aceyyyy]

Deadlift day
Date: 20140416
Week 2

Warm up
115x5
145x5
175x5

5/3/1
205x3
230x3
260x6 (PR)

Joker
275x3

BBB
145x5x10

Assistance
Deep Squats 135x3x10
BB Shrugs+DB shrugs 225x10 + 45xFailure 5 sets

[Aceyyyy]

Press Day
Date: 20140417
Week 2

Warm up
45x5
60x5
70x5

5/3/1
80x3
90x3
105x9 (PR)

Joker
115x3
125x2

BBB
65x5x10

Assistance
Chin ups 3xfailure
DB Rows 100x7, 90x10, 90x10
DB Curls 25x10, 30x10, 40x10
Iso lateral raises side+front 20x10, 25x10, 30x10

[Aceyyyy]

Squat Day
Date: 20140419
Week 3

Warm up
100x5
130x5
155x5

5/3/1
190x5
215x3
240x12 (smith)

Joker
275x1
315x1
345x0

BBB
135x5x10

Assistance
Leg Press 360x3x10
Leg extensions 140x3x10

Note- Won't count as PR since it was done on smith machine. Stuck down at work don't have a proper squat here to do normal sets. Still increased in weight though.

[Aceyyyy]

Bench Day
Date: 20140420
Week 3

Warm up
75x5
100x5
115x5

5/3/1
145x5
165x3
185x6 (PR)

Joker
205x1
215x1

BBB
135x5x10

Assistance
Incline DB press 50x3x10
Dips 3xfailure
DB Flys (low/high) low=20x3x10 high=30x3x10

[wishitcouldlast]

Good work man! Love 5/3/1 and will do till death do us part. Sucks about the no free weight squat. An alternative though is that if the Bench press holder goes high enough you could use that and just start with your back facing the bar, but that does seem dangerous. Just a thought though!

[Aceyyyy]

Good work man! Love 5/3/1 and will do till death do us part. Sucks about the no free weight squat. An alternative though is that if the Bench press holder goes high enough you could use that and just start with your back facing the bar, but that does seem dangerous. Just a thought though!

Yeah sadly is doesn't though ...

[Aceyyyy]

Deadlift Day
Date: 20140425
Week 3

Warm up
115x5
145x5
175x5

5/3/1
215x5
245x3
275x4

Joker
305x1
325x0

BBB
145x5x10

Assistance
Deep Squats 135x3x10
BB Shrugs+DB shrugs 185x10 + 45xFailure 5 sets

[Aceyyyy]

Press Day
Date: 20140426
Week 3

Warm up
45x5
60x5
70x5

5/3/1
85x5
100x3
110x7

Joker
120x1
135x1
145x1

BBB
65x5x10

Assistance
Chin ups 3xfailure
DB Rows 100x7, 90x10, 90x10
DB Curls 25x10, 30x10, 40x10

[Aceyyyy]

Bench Day
Date: 20140428
Cycle 2, Week 1

Warm up
80x5
100x5
120x5

5/3/1
130x5
150x5
170x12 (PR)

Joker

BBB
135x5x10

Assistance
Incline DB press 50x3x10
Dips 3xfailure
DB Flys (low/high) low=20x3x10 high=30x3x10
Cable Crossover 50x3x10

[Aceyyyy]

Squat Day
Date: 20140429
Cycle 2, Week 1

Warm up
105x5
135x5
160x5

5/3/1
175x5
200x5
225x12 (smith)

Joker
250x5
280x5
305x3

BBB
135x5x10

Assistance
Leg Press 410x3x10
Leg extensions 100x3x10

Note- All squats done on smith machine, due to work...

[wishitcouldlast]

How many cycles you think you will go until a rest? I found the rest key in 5/3/1 and would do a week off every like 2-3 cycles.

[Aceyyyy]

Deadlift Day
Date: 20140501
Cycle 2, Week 1

Warm up
120x5
150x5
180x5

5/3/1
195x5
225x5
255x8 (PR)

Joker
285x3 ( probably could have done more but grip died )

BBB
165x5x10

Assistance
Deep Squats 135x3x10
Lat Pull-downs 120x3x10+Chin ups 3xfailure
DB Rows 90x3x10
BB Shrugs+Weight Shrugs 195x3x10+135x3x15+45x3xFailure

[Aceyyyy]

How many cycles you think you will go until a rest? I found the rest key in 5/3/1 and would do a week off every like 2-3 cycles.

I took kind of a rest week if you look at the dates closely.. I took about 4 days off due to a work related issue.. I'm planning on to take a deload week after every 2 cycles. Since I already took one the next one will probably be at the end of cycle 3.

[Aceyyyy]

Press Day
Date: 20140502
Cycle 2, Week 1

Warm up
50x5
60x5
70x5

5/3/1
80x5
90x5
100x12 (PR)

Joker
115x5
125x5
140x0

BBB
85x5x10

Assistance
Arnold DB Press 40x3x10
Barbell curls 95x4x10
Preacher curls 50x4x10

[Aceyyyy]

Bench Day
Date: 20140504
Cycle 2, Week 2

Warm up
45x10
95x5
135x5

5/3/1
145x3
170x3
190x6

Joker
200x3

BBB
135x5x10

Assistance
Incline DB press 50x3x10
Dips 3xfailure
Decline Bench Press 135x3x10
Tricep Pushdowns (close, middle, far grips) 50x10 70x10 90x10
DB Flys (low/high) low=25x3x10 high=30x3x10

[Aceyyyy]

Squat Day:
Date- 20140505
Cycle 2, Week 2

Warm up sets
45x5
95x5
135x5

5/3/1 sets
185x3
210x3
235x7

Joker sets:

BBB:
155x5x10

Assistance:
Leg Press 450x3x10

Note- Didn't go to hard today. Have a sprained foot trying to take it easy but still get the workout done. Skipped Joker sets and no PR.

[Aceyyyy]

Press Day
Date: 20140507
Cycle 2, Week 2

Warm up
45x10
65x5
80x5

5/3/1
90x3
105x3
115x10 (PR)

Joker
125x3
135x3

BBB
95x5x10

Assistance
Arnold DB Press 40x3x10
Iso lateral Raises Front/Side 25x10 30x10 25x10
Barbell curls 95x4x10
Preacher curls 50x4x10 + DB curls 30x4x10

[Aceyyyy]

Deadlift Day
Date: 20140508
Cycle 2, Week 2

Warm up
45x10
135x5
165x5

5/3/1
210x3
240x3
270x7 (PR)

Joker
295x3
315x3

BBB
185x5x10

Assistance
Deep Squats 135x3x10
Lat Pull-downs 110x3x10+Chin ups 3xfailure
BB Rows 115x2x10 145x10
BB Shrugs+Weight Shrugs 225x3x10+135x3xFailure+45x3xFailure

[Aceyyyy]

Bench Day
Date: 20140510
Cycle 2, Week 3

Warm up
45x10
95x5
135x5

5/3/1
160x5
180x3
200x6 (PR)

Joker
220x1

BBB
135x5x10

Assistance
Incline DB press 50x3x10
Dips 3xfailure
Decline Bench Press 135x3x10
Tricep Pushdowns (close, middle, far grips) 70x10 90x10 110x10
DB Flys (low/high) low=30x3x10 high=30x3x10

[Aceyyyy]

Squat Day:
Date- 20140511
Cycle 2, Week 3

Warm up sets
45x10
95x5
135x5

5/3/1 sets
200x5
225x3
250x15 (PR)

Joker sets:
280x1
315x1
345x1
375x0

BBB:
185x5x10

Assistance:
Leg Press 540x3x10
Leg Extensions 190x10 290x10 305x10

[Aceyyyy]

Press Day
Date: 20140513
Cycle 2, Week 3

Warm up
45x10
65x5
85x5

5/3/1
100x5
110x3
125x9 (PR)

Joker
135x1
150x1
170x3

BBB
95x5x10

Assistance
Arnold DB Press 45x3x10
Iso lateral Raises Front/Side 25x10 25x10 25x10 Rear 20x10 20x10
Barbell curls 95x2x10
Preacher curls 50x2x10 DB curls 30x2x10 + 40x2x5

[Aceyyyy]

Deadlift Day
Date: 20140508
Cycle 2, Week 3

Warm up
45x10
135x5
165x5

5/3/1
225x5
255x3
285x8 (PR)

Joker
315x1
345x1
365x1
385x0

BBB
185x5x10

Assistance
Deep Squats 135x3x10
Lat Pull-downs 110x3x10+Chin ups 3xfailure
DB Rows 100x3x10
BB Shrugs+Weight Shrugs 225x3x10+135x3xFailure+45x3xFailure