Time and Consistency Under the Bar: One Straight Year of 5/3/1

[mirroroferised]

That is a nice reminder for myself I hope....



I started my last journal with the intention of running it for 12 weeks and then moving on. Of course things change and I kept it going. Once again though I found myself at my usual crossroads of indecisiveness and was dealing with a full blown mess that I was starting to create again. The few days off did me some good and all the posts gave me lots to think about. I truly wouldn't be where I am today, chaos and all, without the journals and you all pushing me to keep going. You all have been awesome in helping me out and encouraging and most importantly dealing with my flip flopping and still sticking around

The one underlying theme in all of this though is John's constant reminder of "time and consistency under the bar". I have to face facts...again...and that is no matter how much I say it, I will not stick to a full year or two of 5x5 and if I try I will continue to move from program to program. I just won't and there's no sense in pretending or hoping I will. I like the program a lot and it'll be great to run once in awhile I think on a surplus but ultimately I love 531. I love the idea of building strength through reps so this time I'll be hitting the plus sets hard and not just going to bare minimum. I also think the slow progression will suit me better and not going for pr's week in and week out. I'm going with the accessory plans we came up with in my last journal and working hard on building up my weaker parts to help build up my main lifts. The main thing is the compounds will be done first and foremost.

Still cutting a bit more fat off. I'll stop around 170 lbs I'm guessing.





So with that being said...

531
Cycle 1 l Week 1
178.8 lbs

Warm-Up

KB Swings
Goblet Squats
Empty Bar Complex 5 reps of each - Rows, Cleans, Front Squats, OHP, Back Squats, Good Morning
Shoulder Dislocations

press

5 × 50 [2.5]
5 × 65 [10]
3 × 75 [10,5]
5 × 80 [10,5,2.5]
5 × 95 [25]
5+ × 105 [25,5] - Got 11 - vid

https://www.youtube.com/edit?o=U&video_id=vKYZcloMk-o


Not sure if this is a pr or not for reps. It's gotta be close but I won't bother checking.

CG Bench

10 x 95
10 x 95
10 x 115
10 x 115
10 x 125

Tri-Set

Plate Loaded Rope Pushdowns

10 x +40
10 x +40
10 x +40

DB Curls

10 x 25
10 x 30
10 x 35

DB Side Laterals

10 x 15
10 x 15
10 x 15

[shaneinga]

In, I am planning on doing this myself next year so I will be following along with great interest on your thoughts on this program.

Good luck Dave, stick with it and go smash it!

That 105 x 11 looked great Dave. Building those boulder shoulders man!

[DocJekyll]

In for no whining and moar squats!


All kidding aside, you seem re-focused and re-charged. Sometimes starting a new journal also helps.
This should be a good program for you. As you said, patience, consistency and quality time under the bar.

Listen to your body along the way and don't be afraid to tweak some things here or there or take a rest when needed. These things can't be planned for - but play a major role in your success.

GL - I'm in.

[MooseTequila]

Moose so in on this...

You made the 11 look easy peasy Dave, so jelly... my shoulders hate me!!

Going to hold ya to the "No Whining"... and in the event you do I reserve the right to...

[viccles007]

In for the sub! Those presses were awesome, Dave!

[PtReyesGreg]

I like the new journal and the new plan Dave. It sounds like you're on a good path and the change will be good for you. I always struggle with 5x5's too...it's like a siren call that always calls me back but I'm never able to stay with it for too long. I think the 5/3/1 sounds very sustainable. Good luck and I'm in to watch your progress.

Nice OHP too btw. Very smooth.

[RT1957]

IN for great progress for Dave

[bradandblake]

In! Very clean start in the video. Perfect control and form. Great job man.

[EB68]

I got no fancy memes, or any of that great stuff, but I am In!

[SteveWright1]

count me in Dave

5/3/1 sounds like it will fit your purpose and aims perfectly
great 1st session , nice to get a flying pass with 11 reps at OHP and really helps to motivate for the next session (deadlifts I assume if your using the standard order of exercises)

CGBP is a fine choice for BBB accessory on bench day in my experience also

4 sessions each week, in a positive mind set will almost certainly be achievable with 5/3/1 for a very long period

[raynerd]

Chasing you around all over the place Dave, I swear you were wearing a short skirt
In of course, love the plan. Agree 5x5 is f'n hard to sustain as well. Watch me in a few weeks give the ol "faak it" to my 5x5 OHP lol.

Great job today, and keep that scale going south and cals tight until you reach happiness in the mirror

[mirroroferised]

A bit over today but it was intentional. I've had so many freakin' very low cal days lately I needed a boost. And I got it from some rolo ice cream. Worth every cal!!

In, I am planning on doing this myself next year so I will be following along with great interest on your thoughts on this program.

Good luck Dave, stick with it and go smash it!

That 105 x 11 looked great Dave. Building those boulder shoulders man!

It's a great program and I have no doubt you'll love it.

That 105 set started off so easy and then just stopped on me. Watching the vid seems like I could have busted out another couple reps but that bar just stopped on me lol

In for no whining and moar squats!


All kidding aside, you seem re-focused and re-charged. Sometimes starting a new journal also helps.
This should be a good program for you. As you said, patience, consistency and quality time under the bar.

Listen to your body along the way and don't be afraid to tweak some things here or there or take a rest when needed. These things can't be planned for - but play a major role in your success.

GL - I'm in.

Yup no more phucking whining. Sick of it!! I'm raring to go man. Big gainz over the next year.

I plan on using the deload weeks that are built into the program this time.

Appreciate the support man!!

Moose so in on this...

You made the 11 look easy peasy Dave, so jelly... my shoulders hate me!!

Going to hold ya to the "No Whining"... and in the event you do I reserve the right to...



: D ; )

I appreciate it moose. I hope you all hold me to it. Enough whining to put up with in real life I don't need it in my one hobby/escape from reality.

In for the sub! Those presses were awesome, Dave!

Thanks Vic

I like the new journal and the new plan Dave. It sounds like you're on a good path and the change will be good for you. I always struggle with 5x5's too...it's like a siren call that always calls me back but I'm never able to stay with it for too long. I think the 5/3/1 sounds very sustainable. Good luck and I'm in to watch your progress.

Nice OHP too btw. Very smooth. : )

Thanks Greg, here's hoping it's a good solid year in this journal. I've now hit post new topic I think 5 times since I've been here. Don't plan on starting another thread for quite awhile.

In theory I love 5x5 and in my head I can always picture great things with it. But it tears me down like crazy. With no food it makes me batty.

Appreciate the props on ohp. I've got some catching up to you to do on ohp so I better get moving

IN for great progress for Dave : )

Appreciate it Ron.

In! Very clean start in the video. Perfect control and form. Great job man.

Thanks Brad, the went up smooth today....right up until the just flat out stopped on me lol

I got no fancy memes, or any of that great stuff, but I am In!

None needed man, appreciate your support and input every time.

count me in Dave

5/3/1 sounds like it will fit your purpose and aims perfectly
great 1st session , nice to get a flying pass with 11 reps at OHP and really helps to motivate for the next session (deadlifts I assume if your using the standard order of exercises)

CGBP is a fine choice for BBB accessory on bench day in my experience also

4 sessions each week, in a positive mind set will almost certainly be achievable with 5/3/1 for a very long period

Thanks Steve. I'm going in order so deads are tomorrow. 11 reps to start off is pretty good and I'm happy with it. I'm adding some db incline's to my bench day for the BBB set. I have a whole whack of new db's I've hardly used and they need breaking in


I see no reason why I can't run this program for a long time either. I've done a lot of cycles of it already, I just break them up to add in other stuff sometimes lol This will be straight through, no breaks and no BS!!

Chasing you around all over the place Dave, I swear you were wearing a short skirt
In of course, love the plan. Agree 5x5 is f'n hard to sustain as well. Watch me in a few weeks give the ol "faak it" to my 5x5 OHP lol.

Great job today, and keep that scale going south and cals tight until you reach happiness in the mirror: )

Consider it cardio Diet plan is staying the same, I'm not quite where I want to be yet but I'm closing in on it...depending on what time of day I happen by the mirror of course

[SlothBane]

52 weeks and counting.

You're primed for some good progress!

[mirroroferised]

52 weeks and counting.

You're primed for some good progress!

Damn when you say it like that. 52 is a lot more than 1 Oh well at least I'm passed my taking up knitting stage

[MooseTequila]

Damn when you say it like that. 52 is a lot more than 1 Oh well at least I'm passed my taking up knitting stage

Damnit... there goes my scarf

[Marius_Ursus]

Good plan...funny it's the same one I'm doing, minus the volume training.

[mirroroferised]

Damnit... there goes my scarf

Yeah and I was getting close to finishing it too

Good plan...funny it's the same one I'm doing, minus the volume training.

Thanks Tom. I realized today how much I miss some volume

[mirroroferised]

531
Cycle 1 l Week 1
178.0 lbs

Warm-Up

KB Swings l Deep paused Goblet Squats l Static Stretching

Deads

5 × 135 [45]
5 × 165 [45,10,5]
3 × 200 [45,25,5,2.5]
5 × 215 [45,35,5]
5 × 250 [45,45,10,2.5] - DOH
5+ × 280 [45,45,25,2.5] - Got 10 vid

DOH wasn't happening on this set. Mixed grip felt light at first and then my hands starting yelling at me. That's the reasoning behind the touch and go anyway. Probably not the best idea but back is feeling great right now and I think I held my form good throughout. I had more reps in me but my hands said nope. Felt odd not working in the 300 range today but I'm back up there next week according to blackironbeast.

https://www.youtube.com/edit?o=U&video_id=BHfV0AVPjiM


Squats

10 x 115 - Fronts
10 x 115 - Fronts
10 x 135 - Fronts vid
10 x 185 - Back Squats
10 x 135 - Back Squats 2-3 second pause

Front felt awesome to do again. It's been awhile. I'm getting some forward lean on them but I'm going to keep at them on deadlift day for 2 or 3 sets. I really like them. Wrist killers though lol The pause squats felt really good and also let me get deep enough to know that I can touch the safeties with my new setting if I have to dump it for any reason. I feel better with squats already knowing it's reachable lol

https://www.youtube.com/watch?v=Pa_VPedbyI0


Yates Rows

10 x 155
8 x 155

DB SLDL

10 x 65's

Chins

3 - underhand grip
5 - inverted grip
3 - Wide grip (partials - got about 3/4 up)

Cool Down

Foam Roller on Hamstrings


Got a massive quad pump going on right now from those squats.


Starting nights tonight and all of my food is planned out for the day. If everything goes according to plan and there's no reason it shouldn't then here is today's totals:

[Plateauplower]

Awesome work the last two days. Sounds like a good plan. Holding you to a year on it though . 5x5s are great but I don't think they are sustainable long term, at least for me (I like them when I want a challenge but rarely run schemes like that for more than a month or two starting near the top of my range). Slower progression will be a nice for consistent progress. Lots of volume today on the deads and great mix of squats in there!

[MooseTequila]

DOOD... FS so deep, really sweet to watch, no desire to do them though
Deadz... looked like eating cake, so easy... grip issues or not, you looked smooth and strong with more in the tank.

[RT1957]

Good work Dave 10 @ 280 on DL is great

[doughnutgut]

Looks like someone will be on week one cycle 1 when someone else is on week 2 cycle 1.


I will be running BBB With extra obligatory squatting within the week for DOM relief purposes and a vast amount of generous accessory work.

See you at the finish line.




Oh and IN

[shaneinga]

Nice work Dave. Front squats looked great! Huffing and puffing there, a little cardio with all that squat volume. You earned your rolo ice cream today.

[Jtbny]

Well you know I'm in

[raynerd]

Solid work Dave, the 280 x 10 was awesome, those big rep sets of deads are hard chit. Fronts looked very nice, beauty depth, great control, didn't see much lean man. Awesome work!

[mirroroferised]

Awesome work the last two days. Sounds like a good plan. Holding you to a year on it though . 5x5s are great but I don't think they are sustainable long term, at least for me (I like them when I want a challenge but rarely run schemes like that for more than a month or two starting near the top of my range). Slower progression will be a nice for consistent progress. Lots of volume today on the deads and great mix of squats in there!

Thanks Tim. I'm already feeling much better with this plan. Those squats felt great today. I'd really missed doing fronts.

DOOD... FS so deep, really sweet to watch, no desire to do them though
Deadz... looked like eating cake, so easy... grip issues or not, you looked smooth and strong with more in the tank.

I hated fronts when I first started and avoided them like the plague. Kept at it with an empty bar for ages until they felt right. You'll get to a point where you might like 'em. Easier to hit depth on for sure with them. If I was wearing my versa grips for those deads I would've hit a few more reps for sure.

Good work Dave 10 @ 280 on DL is great

Thanks Ron, appreciate it. Felt good to do as well.

Looks like someone will be on week one cycle 1 when someone else is on week 2 cycle 1.


I will be running BBB With extra obligatory squatting within the week for DOM relief purposes and a vast amount of generous accessory work.

See you at the finish line.


Oh and IN

Let's do it man. 1000 club with tons of squatting along the way. I'd love to get there within this year. We'll see what happens.

Nice work Dave. Front squats looked great! Huffing and puffing there, a little cardio with all that squat volume. You earned your rolo ice cream today.

I thought that too lol who needs a treadmill when you've got BBB front squats to do, Christ almighty lol I should have some moar ice cream

Well you know I'm in

Found me huh? I'll thank you in advance not to press any plagiarism charges against me

Solid work Dave, the 280 x 10 was awesome, those big rep sets of deads are hard chit. Fronts looked very nice, beauty depth, great control, didn't see much lean man. Awesome work!

Thanks man. Depth was great. First couple sets at 115 that I didn't put up showed more lean but it was there on that set too. No biggie just needs some work. I could really feel it during. Felt nice to nail those 10 reps with 135 again. Hoping to get to the point where the entire BBB squats on deadlift day will be all fronts. Some a different animal from back squats.

[Flounderbout]

[fittofattofit]

Damn Dave ..... I only just made it on the first page. Even worse ..... I got here after Flounder

Just to reiterate Dave ... you've done great after only a year; you've built up some great lifts and you've added quality muscle and leaned up. Another year is going to see you squatting well into the 300s and pulling well into the 400s.
Great job on the OHPs .. looking very easy, and easy repping on those deads with sweet form

[NorwichGrad]

Great training, Dave!

See if you can experiment with your grip next time.. Your knuckles are pretty close to your delts. See how you feel with a slightly wider grip next time.



If your grip is too close, you will have difficulty keeping your elbows high throughout the movement. And if elbows are not high, the first thing to happen is you will lean forward and not be able to keep up an upright torso. A slightly wider grip will also allow you to set 100% of the weight on your shoulders. There should be zero stress on your wrists..

It’s also okay for your knees to go forward of the toes.

You’re doing a lot of great things. These are just minor details. Keep it up..

[MooseTequila]

Great training, Dave!

See if you can experiment with your grip next time.. Your knuckles are pretty close to your delts. See how you feel with a slightly wider grip next time.



If your grip is too close, you will have difficulty keeping your elbows high throughout the movement. And if elbows are not high, the first thing to happen is you will lean forward and not be able to keep up an upright torso. A slightly wider grip will also allow you to set 100% of the weight on your shoulders. There should be zero stress on your wrists..

It’s also okay for your knees to go forward of the toes.

You’re doing a lot of great things. These are just minor details. Keep it up..

Love this place for all the info that gets placed in your face... good stuff to know