JDJ's 5/3/1-Revamped

[jdjprimer19]

Excellent log. Subbing in. I'm started my bastardised 5/3/1 on Monday and can't wait.

Excellent work bro, keep it up

Welcome! Once you implement 5/3/1, you will always use it in some way, shape, or form down the road. The variations are endless.

[jdjprimer19]

I am in dire need of updates. In the meantime, I will post a mundane video that I created on static vs dynamic stretching. If you can make it through, kudos to you:



I need to work on my delivery.

[jdjprimer19]

MONDAY, WEEK 10 (CYCLE 3)

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x65
(50%) 5x80
(60%) 3x95
Working Sets-3x3
(70%) 3x115
(80%) 5x130
(90%) 3x145

B) Bench Press (70% Training Max)-5x10 (Used mini-band)
10x180
10x180
10x180
10x180
10x180

C) Chins-5x10 (5 sets pronated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL Occlusion Training

One Arm Alternating Dumbbell Curls
One Arm Overhead Dumbbell Extensions

Face Pulls (Hands Supinated) 3x15
15x50
15x50
15x50


Notes: The third rep was a bit of a grinder, but successful.

Macro's: 205P, 400C, 60F

[jdjprimer19]

TUESDAY, WEEK 10(CYCLE 3)

BW: 181

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Deadlift: Training Max 455 lbs

Warm-up
(40%) 5x190
(50%) 5x235
(60%) 3x285
Working Sets-3x3
(70%) 3x325
(80%) 3x385
(90%) 3x425

B) Squat (70% Training Max)-5x10
10x255
10x255
10x255
10x255
10x255

C) Barbell Glute Bridges-10x225, 10x315, 8x315, 8x315


Notes: DL form felt off as well as squat form. Weight was significantly lighter on Glute Bridges. I was past the exhaustion point when attempting to perform this exercise. I couldn't get full hip extension.

Macro's: 205g P,400g C, 60g F

[jdjprimer19]

Food porn:



Back pose:

[jdjprimer19]

I have abandoned this log for nearly two weeks. It has been eventful with a move back home and a hopeful transition into a travel nursing position within the next few weeks. Updates will be posted shortly.

[jdjprimer19]

THURSDAY, WEEK 10 (CYCLE 3)

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Bench Press: Training Max 255 lbs

Warm-up
(40%) 5x105
(50%) 5x130
(60%) 3x160
Working Sets-3x3
(70%) 3x185
(80%) 3x210
(90%) 3x240 (Failed first attempt, successful on attempt #2)

B) Military Press (70% Training Max)-5x10
10x105
10x105
10x105
10x105
10x105

C) Dumbbell Rows-5x10
10x100
10x100
10x100
10x100
10x100

OPTIONAL

Pressdowns 5 sets, last to failure

Cable laterals 2x failure

Hammer Curls 3x10

Notes: My bench has been very sluggish since the cut. My body weight has consistently been between 181-184 since despite calories slowly increasing each week. Exact weight and reps on assistance exercise was not accounted for. I can't state the specifics since this was more than a week ago.

Macro's: Kept mental tabs

[jdjprimer19]

SATURDAY, WEEK 10 (CYCLE 3)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Warm-up
(40%) 5x155
(50%) 5x190
(60%) 3x230
Working Sets-3x3
(70%) 3x270
(80%) 3x305
(90%) 3x345


B) Deadlift (70% Training Max)-5x10
10x320
10x320
10x320
10x320
10x320

C) Bulgarian Split Squats OMIT


Notes: Since the gym was closing in an hour, I had time to perform my main lift and the main assistance.

Here is a video of my Deads:



Macro's: Mental count, but not accurate numbers

[joelash302]

Good and fast on those pulls. Piece of cake.

[jdjprimer19]

Good and fast on those pulls. Piece of cake.

The weight came easy, but I was winded. Thanks for dropping by.

[jdjprimer19]

MONDAY, WEEK 11 (CYCLE 3)

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x65
(50%) 5x80
(60%) 3x95
Working Sets-5/3/1
(75%) 5x120
(85%) 3x135
(95%) 1x155

B) Bench Press (70% Training Max)-5x10 (Used mini-band)
10x180
10x180
10x180
10x180
10x180

C) Chins-5x10 (5 sets pronated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL

Face Pulls (Hands Supinated) 3x15
15x50
15x50
15x50

Pressdowns & Hammer Curls (Reps and sets cannot recall)


Notes: A successful workout.

Macro's: 205P, 425 C, 60 F

[jdjprimer19]

TUESDAY, WEEK 11 (CYCLE 3)

BW: 183

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Deadlift: Training Max 475 lbs

Warm-up
(40%) 5x190
(50%) 5x235
(60%) 3x285
Working Sets-5/3/1
(75%) 5x355
(85%) 3x400
(95%) 1x450

B) Squat (70% Training Max)-5x10
10x255
10x255
10x255
10x255
10x255

C) Barbell Glute Bridges-OMIT


Notes: I filmed my top set of Deads. Weight came up easily, but hips rose prematurely. There was some bowing of the back during mid-lift.

Macro's: 205g P,425 g C, 60g F

[jdjprimer19]

ERROR: I have been copy/pasting my workouts on here without updating the training maxes. They should be as follows:

MP 165
DL 475
SQ 375
BP 265

[jdjprimer19]

THURSDAY, WEEK 11 (CYCLE 3)

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Bench Press: Training Max 265 lbs

Warm-up
(40%) 5x105
(50%) 5x130
(60%) 3x160
Working Sets-5/3/1
(75%) 5x200
(85%) 3x225
(95%) 1x250

B) Military Press (70% Training Max)-5x10
10x105
10x105
10x105
10x105
10x105

C) Dumbbell Rows-5x10
10x100
10x100
10x100
10x100
10x100

OPTIONAL OMIT

Notes: Felt good on my bench. Workout was completed after 1AM. Needless to say, diet was not on par. This was the day before move-out.

Macro's: Horribly off

[joelash302]

Thought you'd find this interesting - on Monday had some trouble finishing up my missed ohp day. 145x5 and couldn't go any further. Thinking I might have way too many knots in my shoulders and back though lol. Might be making a small change to my pressing, since squat has been going up well in the mon/wed 8-12 pause, friday 5/3/1 format. Thinking a higher volume / frequency approach with pressing might help the bench stall.

[jdjprimer19]

SATURDAY, WEEK 11 (CYCLE 3)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Warm-up
(40%) 5x155
(50%) 5x190
(60%) 3x230
Working Sets-5/3/1
(75%) 5x285
(85%) 3x320
(95%) 1x365

1 single @ 405

B) Deadlift (70% Training Max)-3x10
10x320
10x320
10x320

C) Bulgarian Split Squats OMIT


Notes: Had a visitor at home, so I had to rush the workout.

Here are two video's, 365x1 & 405x1:





Macro's: Kept mental tabs

[jdjprimer19]

Thought you'd find this interesting - on Monday had some trouble finishing up my missed ohp day. 145x5 and couldn't go any further. Thinking I might have way too many knots in my shoulders and back though lol. Might be making a small change to my pressing, since squat has been going up well in the mon/wed 8-12 pause, friday 5/3/1 format. Thinking a higher volume / frequency approach with pressing might help the bench stall.

I agree 100% with you. I just finished Wendler's 3 month challenge. The next template I will be using is his Simplest Strength Template using the PL format. On MP days, my main assist will be a supine press (CGBP) and on BP days, my main assist will be an elevated press (Inclines). I will lay the format out when I come off my deload week (currently testing maxes for the assist). If you have his 2nd edition, it is explained there in great detail. This will ensure that I have plenty of pressing twice a week with higher volume. If this fails to improve my benching, I may perform a Smolov Jr cycle, though the success rate of that is highly variable per individual. If all else fails, I can eat my way to a larger bench.

[jdjprimer19]

TUESDAY, WEEK 12 DELOAD (CYCLE 2)

Warm-up: DeFranco's Agile 8
See video below for shoulders

A) Military Press: Training Max 155 lbs

Working Sets
(40%) 5x65
(50%) 5x80
(60%) 5x95

B) Close Grip Bench Press (Assistance next cycle)

(Worked up to heavy single @ 260)

C) Chins-5x10 (5 sets pronated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL

Hammer Curls 3x10, 45

Pressdowns (V-bar) 5x10, 80

Face Pulls (Hands Supinated) 4x12
12x50
12x50
12x50
12x50


Notes: I completed the 3 month challenge and highly recommend it to anyone using 5/3/1. I would be cautious to perform this challenge if you are several cycles in, as it may prove too difficult. I am testing conservative maxes for the assistance work on Jim's Simplest Strength Template.

Macro's: 205 P, 350 C, 60 F (cals reduced during deload week)

[joelash302]

I agree 100% with you. I just finished Wendler's 3 month challenge. The next template I will be using is his Simplest Strength Template using the PL format. On MP days, my main assist will be a supine press (CGBP) and on BP days, my main assist will be an elevated press (Inclines). I will lay the format out when I come off my deload week (currently testing maxes for the assist). If you have his 2nd edition, it is explained there in great detail. This will ensure that I have plenty of pressing twice a week with higher volume. If this fails to improve my benching, I may perform a Smolov Jr cycle, though the success rate of that is highly variable per individual. If all else fails, I can eat my way to a larger bench.

Good deal. I'm taking a look at some options, but 3x bench variant, 1x ohp, and at least 1x tri variant is going to happen.

Also - fuuuu strong squat.

[SimonThePieman]

awesome lifts mate. I've been looking at the different schemes and am doing a little bit of the 3 month challenge template and a bit of improvisation. However I've just started a cut so unsure how that will work out, but if i track it I can easily make gradual assessments.

[jdjprimer19]

awesome lifts mate. I've been looking at the different schemes and am doing a little bit of the 3 month challenge template and a bit of improvisation. However I've just started a cut so unsure how that will work out, but if i track it I can easily make gradual assessments.

Thanks man! I will drop by your log to see the progress.

[jdjprimer19]

WEDNESDAY, WEEK 12 DELOAD (CYCLE 3)

BW: 180

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Deadlift: Training Max 475 lbs

Working Sets
(40%) 5x190
(50%) 5x235
(60%) 3x285

B) Box Squat (Worked up to heavy single, 14 inch height)
1 single @ 375

C) Barbell Glute Bridges
10x225
10x315
10x315
5x405


Notes: I probably could have attempted 405 for the Box Squat, but I don't need my assistance to hamper my main lifts. I stuck with a conservative 375.





Just for fun, here is a video I taped on the 14th tallest bridge in the world, 851 ft above the water:



Macro's: 205g P, 350 g C, 60g F

[jdjprimer19]

FRIDAY, WEEK 12 DELOAD (CYCLE 3)

Warm-up: DeFranco's Agile 8, & Diesel Crew's shoulder mobility

A) Bench Press: Training Max 265 lbs

Working Sets
(40%) 5x105
(50%) 5x130
(60%) 5x160

B) Incline Press-Worked up to heavy single
Stopped @ 215x1

C) Dumbbell Rows-5x10
10x100
10x100
10x100
10x100
10x100

OPTIONAL Tricep Pressdowns
Hammer Curls
Face Pulls

Notes: 215x1 felt heavy even though during the first deload week I was able to perform a heavy single @ 230.

Macro's: Decided it would be best to finish the week off as a diet break and resume w/ updated macro's on Sun or Mon

[jdjprimer19]

SATURDAY, WEEK 12 DELOAD (CYCLE 3)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Working Sets
(40%) 5x155
(50%) 5x190
(60%) 5x230

B) Pull off 8 inch platform-Heavy single @ 520

Deficit DL 4 inch Platform- conservative single @ 405

Notes: The set-up off the platforms is more work, but it feels more natural to pull from compared to the pins on a traditional Rack Pull. Apparently, the size of the hole differs from one 45 lb plate to the next, because I stood there like an idiot trying to pry one off after it got jammed.

Here is a video. Form was definitely not optimal:



Macro's: Kept mental tabs

[jdjprimer19]

Macro's upcoming cycle

T-days
205 p
440 c
60 f

R-days
210 p
185 c
90 f

[jdjprimer19]

Honey ham with mozzarella, turkey pepperoni, and yellow banana peppers on a Artisan ciabatta roll.

[jdjprimer19]

For cycle 4, I will be following Jim Wendler's Starting Strength Template using the PL set-up (3x3, 3x5, 5/3/1). So, workouts will look as follows:

M MP+main assistance (CGBP) Lats, Upper Back, Bi's, Tri's
T DL+main assistance (Box Squat) Hamstrings, Lower Back, Abs
Th BP+main assistance (Incline Barbell Press) Lats, Upper Back, Bi's, Tri's
Fr SQ+main assistance (either deficit DL's or Rack Pulls) Hamstrings, Lower Back, Abs

Main assistance work percentages:

Week 1: 60%x8, 70%x8, 80%x6
Week 2: 50%x10, 60%x10, 70%x10
Week 3: 65%x5, 75%x5, 85%x5
Week 4: 40%x5, 50%x5, 60%x5

-DeFranco's Agile 8 Hip Mobility.
-Shoulder Mobility: http://www.t-nation.com/free_online_...e_finest_whine

[SimonThePieman]

For cycle 4, I will be following Jim Wendler's Starting Strength Template using the PL set-up (3x3, 3x5, 5/3/1). So, workouts will look as follows:

M MP+main assistance (CGBP) Lats, Upper Back, Bi's, Tri's
T DL+main assistance (Box Squat) Hamstrings, Lower Back, Abs
Th BP+main assistance (Incline Barbell Press) Lats, Upper Back, Bi's, Tri's
Fr SQ+main assistance (either deficit DL's or Rack Pulls) Hamstrings, Lower Back, Abs

Main assistance work percentages:

Week 1: 60%x8, 70%x8, 80%x6
Week 2: 50%x10, 60%x10, 70%x10
Week 3: 65%x5, 75%x5, 85%x5
Week 4: 40%x5, 50%x5, 60%x5

-DeFranco's Agile 8 Hip Mobility.
-Shoulder Mobility: http://www.t-nation.com/free_online_...e_finest_whine

This is really similar to what I did before to great success with the accessory scheme. When you have different accessory rep schemes it like ever exercise is a PR

[jdjprimer19]

This is really similar to what I did before to great success with the accessory scheme. When you have different accessory rep schemes it like ever exercise is a PR

I hope the transfer of gain to the main lifts is worthwhile.

[jdjprimer19]

MONDAY, WEEK 13 (CYCLE 4)

Warm-up: DeFranco's Agile 8, & Toni Gentilcore's dynamic shoulder mobility

A) Military Press: Training Max 170 lbs

Warm-up
(40%) 5x65
(50%) 5x85
(60%) 3x100
Working Sets-3x3
(70%) 3x115
(80%) 3x135
(90%) 3x150

1 single @ 90%, 155

B) Close Grip Bench Press: Training Max 235 lbs
(60%) 8x140
(70%) 8x165
(80%) 6x185


C) Band-resisted Decline Push-ups-3x10
10xBW+band
10xBW+band
10xBW+band

D) Hammer Curls-3x8
8x50
8x50
8x50

E) Band-Resisted Tricep Pressdowns-3x12
12x100
12x100
12x100

(+band resistance)

Here is my top set for 150x3:




Notes: Face Pulls were performed in between sets of MP and CGBP. Overall, a solid workout.

Macro's: 205P, 440 C, 60 F