5/tree/1

**csfb36** · 01-14-2013, 12:53 PM

sum background info been lifting for 6 years competed twice and have gotten 1200 twice and its time to move up into the 1300+ range and up.Been using 5/3/1 for 4 months and loving it and will be on for quite some time. For the next couple cycles will be using the powerlifting template. Have been pretty dilegent with foam rolling and its made a world of a difference So without further adu go time baby!

**csfb36** · 01-14-2013, 12:59 PM

1/11/2013 Military Press Day 3/3/3 Week

Military Press 100-1x3 120-1x3 135-1x4

Dumbbell Press 35-3x12

Dumbell Curl 20-3x12

Face Pulls 15-3x20

Dumbell Close Grip Bench 55-3x10

Chin ups 15-3x6

**csfb36** · 01-14-2013, 01:07 PM

1/12/2013 Deadlift Day 3/3/3 Week

Deadlift 305-1x3 350-1x3 395-1x3 425-1x3 435-1x3

Good Mornings 85-3x10

Rope Crunches 50-4x15

Single Leg Curls 30-3x10

Standing Calf Raises 90-3x10

Kroc Row 80-1x22

**csfb36** · 01-14-2013, 07:23 PM

1/14/2013 Bench Day 3/3/3 Week

Bench 160-1x3 185-1x3 205-1x3

Pullups 58 total

Barbell Row 135-1x3 150-1x3 170-1x12

Tricep Rope Extension 42.5-3x10

Reverse Pec Dec 15-3x10

Dumbbell Bench 60-3x10

Have been doing barbell rows 5/3/1 style with a amrap set instead of singles. Started pretty light on this excited to try to eventually match my row to my bench. Using rope for triceps until shoulder gets closer to 100% trying to limit presses. Good 15 minute foam rolling session. 1st time using a soft ball to roll and omg pain never felt so good.

**csfb36** · 01-14-2013, 07:25 PM

Figured id put my maxes that im basing the program off

Squat-425
Deadlift-480
Barbell Row-200
Military Press-170
Bench Press-255

**csfb36** · 01-15-2013, 06:44 PM

1/15/2013

Squat 265-1x3 305-1x3 345-1x3 360-1x1 380-1x1

Standing Calf Raises 90-3x16

Leg Press 230-3x11

Walking Lunges 3x8

Decline Sit-ups 0-2x15 0-2x10

Conditioning 8 hill sprints

Rolling a softball on dem glutes has eliminated all hip pain yay! (knock on wood) Still working out the shoulder pain but getting better all the time.

**csfb36** · 01-21-2013, 05:06 PM

1/18/2013 Military Press Day 5/5/5

Military Press 100-1x5 115-1x5 130-1x9

Dumbbell Press 40-3x10

Dumbell Curl 25-3x9

Reverse Pec - 15-3x25

Dumbell Close Grip Bench 60-3x10

Chin ups 15-3x7

**csfb36** · 01-21-2013, 05:10 PM

1/19/2013 Deadlift Day 5/5/5 Week

Deadlift 285-1x5 324-1x5 370-1x5

Good Mornings 95-3x10

Rope Crunches 50-4x15

Single Leg Curls 30-3x7

Standing Calf Raises 90-3x17

Kroc Row 80-1x25

**csfb36** · 01-22-2013, 03:04 PM

1/21/2013 Bench Day 5/5/5 Week

Bench 150-1x3 170-1x3 195-1x5

Pullups 60 total

Barbell Row 120-1x5 135-1x5 155-1x20!

Tricep Rope Extension 45-3x10

Face Pulls 15-1x20 10-1x20 5-130

Dumbbell Bench 60-3x12

Holy back pump on the barbell rows and i think i might have started too light on em but dont mind some high rep work

**csfb36** · 01-26-2013, 11:26 AM

1/22/2013 Squat Day 5/5/5 Week

Squat 250-1x5 285-1x5 325-1x5

Standing Calf Raises 90-3x20

Leg Ext 30-3x10

Walking Lunges 15-3x10

Rope Crunches 55-3x10

**csfb36** · 01-26-2013, 11:31 AM

1/25/2013 Military Press Day 5/3/1

Military Press 115-1x5 130-1x3 145-1x3

Dumbbell Press 40-3x12

Dumbell Curl 25-3x10

Reverse Pec 25-2x20 15-1x10

Dumbell Close Grip Bench 60-3x112

Chin ups 20-3x5

**csfb36** · 01-28-2013, 09:41 AM

1/26/2013 Deadlift Day 5/3/1 Week

Deadlift 325-1x5 370-1x3 410-1x1 435-1x1 455-1x1

Good Mornings 100-3x10

Rope Crunches 57-4x10

Single Leg Curls 40-1x10 30-2x10

Standing Calf Raises 100-3x12

Kroc Row 85-1x20

**csfb36** · 02-01-2013, 12:03 PM

1/28/2013 Bench Day 5/3/1 Week

Bench 170-1x5 195-1x3 220-1x1

Pullups 38 total

Barbell Row 135-1x5 155-1x3 170-1x11

Tricep Rope Extension 52.5-2x6 45-1x10

Face Pulls 15-1x22 10-1x22 5-22

Dumbbell Bench 65-3x10

**csfb36** · 02-01-2013, 12:04 PM

1/29/2013 Squat Day 5/3/1 Week

Squat 250-1x5 285-1x5 325-1x5

Standing Calf Raises 100-3x13

Leg Press 240-3x10

Walking Lunges 15-3x12

Decline Situps 0-4x10

**csfb36** · 02-05-2013, 05:46 PM

2/5/2013 Bench Day 3/3/3 Week

Bench 165-1x3 185-1x3 210-1x3 230-2x1

Pullups 39 total

Barbell Row 135-1x3 150-1x3 170-1x12

Tricep Rope Extension 52.5-2x6 50-1x6

Face Pulls 20-1x24 15-1x24 10-24

Dumbbell Bench 70-3x7

**csfb36** · 02-12-2013, 11:22 AM

2/6/2013 Squat Day 3/3/3 Week

Squat 274-1x3 315-1x5 350-1x3 400-2x1

Standing Calf Raises 100-3x13

Leg Press 240-3x12

Walking Lunges 20-3x8

Decline Situps 0-4x12

**csfb36** · 02-12-2013, 11:25 AM

2/9/2013 Military Press Day 3/3/3

Military Press 110-1x3 125-1x3 140-1x5

Dumbbell Press 45-3x9

Dumbell Curl 25-3x11

Reverse Pec 25-2x22 15-1x22

Dumbell Close Grip Bench 65-3x6

Chin ups 20-2x6-1x5

**csfb36** · 02-12-2013, 11:35 AM

2/10/2013 Deadlift Day 3/3/3 Week

Deadlift 310-1x5 350-1x3 395-1x1 440-2x1

Decline Situps 0-4x15

Single Leg Curls 45-1x10 30-2x10

Standing Calf Raises 100-3x12

Kroc Row 85-1x22

**sharkweek50** · 02-12-2013, 02:36 PM

Following. Do you always do heavy singles?

**csfb36** · 02-13-2013, 01:01 PM

Originally Posted by sharkweek50

Following. Do you always do heavy singles?

i do them for bench,deads and squats on the 3/3/3 and 5/3/1 weeks. With military press still doing the as many reps as possible for the last set. And then only go for prescribed reps on the 5/5/5 weeks. I really like that method just because you get used to heavy weights but your not burning yourself out because its only 2 out of 4 weeks.

**csfb36** · 02-13-2013, 01:07 PM

2/13/2013 Bench Day 5/5/5 Week

Bench 150-1x5 175-1x5 200-1x5

Pullups 40 total

Barbell Row 135-1x5 150-1x5 170-1x13

Tricep Rope Extension 52.5-3x6

Face Pulls 20-1x25 15-1x25 15-2x25

Dumbbell Bench 70-1x8 60-1x8

Cardio:20 minutes incline walking (200 calories)

Weight 188.0

Virtually pain free on all pressing movments (knocks on wood) no pain at all on military press. Foam rolling literally has saved my shoulder. Still some minor tightness in hip aflexor but slowly getting better and should be at 100% or as close as its going to get pretty soon.

**csfb36** · 02-16-2013, 11:28 AM

2/13/2013 Squat Day 5/5/5 Week

Squat 255-1x5 295-1x5 335-1x5

Standing Calf Raises 105-3x11

Leg Press 250-3x8

Walking Lunges 25-3x7

Decline Situps 10-4x8

Grrrr god damn nagging hip pain!

**csfb36** · 02-16-2013, 11:31 AM

2/15/2013 Military Press Day 5/5/5

Military Press 100-1x5 120-1x3 135-1x6

Dumbell Curl 30-3x6

Reverse Pec 25-2x25 15-1x25

Dumbell Close Grip Bench 65-3x7

Chin ups 30 reps

Weight 177.2

**csfb36** · 02-16-2013, 03:06 PM

2/16/2013 Deadlift Day 5/5/5 Week

Deadlift 285-1x5 330-1x5 375-1x5

Decline Situps 10-2x9

Rope Crunch 57.5-1x9

Single Leg Curls 45-1x10 30-2x12

Standing Calf Raises 105-3x12

Kroc Row 40-2x10 85-1x24

Weight 185.2

**csfb36** · 02-18-2013, 01:56 PM

2/18/2013 Bench Day 5/3/1 Week

Bench 175-1x5 200-1x5 225-1x1 245-2x1

Pullups 42 total

Barbell Row 160-1x5 170-1x3 19-1x10

Tricep Rope Extension 37.5-3x12

Face Pulls 25-1x16 15-1x25 10-1x30

Weight 185.2

**csfb36** · 02-21-2013, 11:53 AM

2/19/2013 Squat Day 5/3/1 Week

Squat 295-1x5 (had to stop hip pain)

Standing Calf Raises 110-3x11

Leg Press 260-3x8

Walking Lunges 25-3x8

Decline Situps 0-4x13

Going to ice and heat everyday and do mobility > 4 times aweek

**csfb36** · 02-23-2013, 05:05 PM

2/21/2013 Military Press Day 5/3/1

Military Press 120-1x5 135-1x3 150-1x2

Barbell Curl 45-1x20

Reverse Pec 25-2x26 15-1x26

Dumbell Close Grip Bench 55-3x11

Chin ups 43 reps

Weight 185.82

**csfb36** · 02-23-2013, 05:07 PM

2/23/2013 Deadlift Day 5/3/1 Week

Deadlift 330-1x5 375-1x3 420-1x1 450-1x1 440-1x1

Decline Situps 0-4x15

Single Leg Curls 45-1x11 30-2x12

Standing Calf Raises 110-3x12

Kroc Row 40-2x10 85-1x25

Weight 183

**csfb36** · 03-05-2013, 04:24 PM

3/04/2013 Military Press Day 3/3/3

Military Press 115-1x3 1309-1x3 145-1x5

Seated Dumbbell Press 25-3x11

Reverse Pec 15-3x15

Dumbell Close Grip Bench 55-3x11

Chin ups 54 reps

Didn't bother logging deload week first day of new mesocycle

Slow but real good reps on pec dec really felt them dare rear delts.

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