5/3/1. A journal of lifting and self development

[StevePT]

I trained squats often. There were months were I'd squat 5x a week. i had to end smolov because it was interfering with BJJ training and recovery. Back on 5/3/1 using the "more strength template". I've under estimated my maxes by a lot to allow me to cope with training, stress, work, and preparation for final exams.

I found the same with lying leg curls and was just curious cause I don't see many people using the lying version.

As for core work, I train it 4x a week. First two workouts of the week, 3x10 weighted decline sit-ups. Last 2 workouts of the week, 5x10 captains chair. I found that squats and deadlifts weren't enough for my core and often times, the weak link in my pull/squat is my core.

I've been doing a little core work outside of my training days when I run an exercise class, instruct through most of it but get involved with abs stuff at the end, will implement some into my program though since they are always beneficial i'm just too lazy to add them to the end of a workout when i'm exhausted, have to just say fuk it and do it though.

If working your core worked in aiding your lifts significantly then I'll definitely start working on it.

[StevePT]

Sumo deadlift:
60x5
90x5
105x5
120x5
135x10

Deficit conventional deads:
110x8
120x6
130x1
Felt battered so only went for a single

Front squats:
60x10
70x6
80x2

Facepulls:
8x15x3

SS with BB curls:
30x10x3



Well, taking a week off makes it seriously fukin taxing when coming back, especially after switching deadlifts from conventional to sumo which feel great, last cycle got 135x8 but got 135x10 today without having done sumo properly before, I think i'll stick to it! Deficit pulls were haaaard and so were the front squats, was going to do an extra set on each but was done so will promise myself to do EVERYTHING next week.

Changed hammer curls and dumbell rear flys for facepulls and barbell curls, have done facepulls in the past which seemed to strengthen rear delts better so why not keep doing them.

[StevePT]

Bench press:
20x10
50x5
67.5x5
80x5
90x10

DB incline:
30x10x5

DB row:
35x11x5

Pushups:
50
40
30

[StevePT]

Low bar squats:
20x10x2
60x5
85x5
97.5x5
110x10

High bar pause squats:
70x8
80x6
90x4
95x3
100x3

Lying hamstring curls:
50x10x5

Leg extension:
60x12x3



Had a guy who has been struggling with lifting properly who wanted to train with me tag along with my workout today, good drive and lifting consistency just chitty form so spent a lot of time helping him out between my sets. Got 110 out for 10 which I didnt realise until after how much better that is from last cycle which was 102.5x9, feeling a lot stronger despite my hamstrings still feeling sore from those sumo deads on tuesday.

[mitchmcdee]

Awesome man so much progress!

[squatz4ndOatz]

Strained my MCL and can't train legs for a while. Or deadlift. Or any back work that requires bracing with my legs. Switched to the arnold template and will stick with that until the knee is healed. This is my 3rd knee injury so I'm thinking it's time to re-evualuate heavy squats and leg work.

Nice work helping the dude out. I stay away from helping people unless they explicitly ask for my assistance.

[StevePT]

Awesome man so much progress!

Thanks mate, I hope you're still training, haven't seen you post in a while!=. Stay motivated!!

Strained my MCL and can't train legs for a while. Or deadlift. Or any back work that requires bracing with my legs. Switched to the arnold template and will stick with that until the knee is healed. This is my 3rd knee injury so I'm thinking it's time to re-evualuate heavy squats and leg work.

Nice work helping the dude out. I stay away from helping people unless they explicitly ask for my assistance.

That sucks so much, hope you're doing okay dealing with it cos injuries are seriously frustrating, especially when it's a ligament. Did you tweak it at any particular point or was it a gradual wearing down that eventually stopped you from training your legs?

I work at the gym I train at most of the time and majority of people there were just doing curls to gain size, doing hundreds of situps for abs without cardio or if I find the rarity of someone squatting they are quarter squats so i'm trying to make my way through the members 1 by 1 teaching them proper form, warming up, various programs, working other muscles not just biceps and shoulders for more balance etc. Lengthy task but most of them have good dedication, just no guidance. Too much bullchit information on the internet.

[StevePT]

OHP:
20x10
40x5
47.5x3
55x3
60x5

Dips:
+20x15x3
+20x13
+20x11

Pullups:
+20x6x5

Cable flys:
8x15x3

DB side raises:
15x13x3

[squatz4ndOatz]

Thanks mate, I hope you're still training, haven't seen you post in a while!=. Stay motivated!!



That sucks so much, hope you're doing okay dealing with it cos injuries are seriously frustrating, especially when it's a ligament. Did you tweak it at any particular point or was it a gradual wearing down that eventually stopped you from training your legs?

I work at the gym I train at most of the time and majority of people there were just doing curls to gain size, doing hundreds of situps for abs without cardio or if I find the rarity of someone squatting they are quarter squats so i'm trying to make my way through the members 1 by 1 teaching them proper form, warming up, various programs, working other muscles not just biceps and shoulders for more balance etc. Lengthy task but most of them have good dedication, just no guidance. Too much bullchit information on the internet.

Doctor and i think it was a gradual process. I strained it while walking. I can now do a few body weight squats before it begins to hurts. I'll give it 2 weeks then introduce light barbell squats.

There are indeed a good number of people who show up and do curls, abs, and tricep push-downs in hopes of achieving a good body. I hope that with time, they'll figure out a proper routine to achieve their goals.

[StevePT]

Sumo deadlifts:
60x10x3 (working on form)
100x5
112.5x3
127.5x3
145x9

deficit conventional deads:
110x8
120x6
130x4

Front squats:
60x10
70x6
80x3
60x12

Facepulls:
9x15x3

SS with BB curl:
30x12x3

[mitchmcdee]

wasn't getting enough out of the forum to keep posting ahahah-- I never have had a problem with the dedication and documenting side of my gym seen pretty modest improvements in Deadlift and bench as I start to approach the point in my program where I'm PRing every week-- but my squat has seen huge gains, smashed out an easy 130 the other day was stoked! I make sure to pop in every now and then to keep up to date on a few subscribed threads such as yourself ahaha, keep up the good work man!

[StevePT]

wasn't getting enough out of the forum to keep posting ahahah-- I never have had a problem with the dedication and documenting side of my gym seen pretty modest improvements in Deadlift and bench as I start to approach the point in my program where I'm PRing every week-- but my squat has seen huge gains, smashed out an easy 130 the other day was stoked! I make sure to pop in every now and then to keep up to date on a few subscribed threads such as yourself ahaha, keep up the good work man!

Good to see you're still at it, I saw you hadn't updated your thread so naturally assumed you stopped but i'm glad you're still going mate. We're about level on squats so that's more motive to keep grinding them out!

[StevePT]

Bench:
40x10
60x5
72.5x3
85x3
95x7

Incline DB bench:
30x11x5

DB row:
35x11x5

pushups:
50
45
40

[StevePT]

Low bar squats:
60x5
80x5
90x3
105x3
117.5x8

High bar pause squats:
70x8
80x6
90x4
95x3
100x4

Lying leg curl:
50x11x5

Leg extension:
60x15x3

[StevePT]

OHP:
20x10
40x5
50x5
57.5x3
65x3 (nearly got a 4th, couldn't lock it)

Dips:
+20x15x5

Pullups:
+20x7x5

Cable fly:
9x12x3

[StevePT]

Sumo deads:
60x10x2
70x5
105x5
120x5
135x3
152.5x3
Could have got a lot more, forgot my chalk and with a slippy bar it's near enough impossible to grip

Conv deficit deads:
110x8
120x6
130x4

Front squats:
60x10
70x7
80x4
60x12

Facepulls:
10x15x3

SS with BB curl:
32.5x12x3


Disappointed with the deadlifts, despite using mixed grip the bar is too slippy so just did as many as my grip would allow, felt capable of 7/8.