JDJ's 5/3/1-Revamped

[jdjprimer19]

Introduction: I have been performing 5/3/1 since March, 2011. I have veered from the original formula at times, but the main four lifts have always been incorporated. I have both the first edition of 5/3/1 as well as Jim's PL 5/3/1.

I ran IF during my cut, and found that it is more conducive to my lifestyle since I work long shifts and tend to eat the bulk of my macro's before bedtime. Since I just completed my first recomp, I am aiming to slowly increase my calories while focusing primarily on hypertrophy.

There are three major variables that can be manipulated with 5/3/1. As Jim discusses, you can't have more than one master. You put primary focus on one of the following: Main lift, assistance, or conditioning. I have ran two journals prior to this, and I want to put my efforts into the assistance portion while maintaining my strength. I will be performing the three month challenge, which is Jim's most difficult addition yet:

http://www.t-nation.com/readArticle.do?id=5051741

I have a strong dose of program ADD. This has killed my progress over the years. Instead of letting a current program naturally progress, I have always wanted to switch to the next best thing. During my diet, I became lazy with 5/3/1. My journal was updated haphazardly, and my motivation was non-existent. Instead of calling this a PL 5/3/1, it will be dedicated to all things 5/3/1. I will have different phases where conditioning will be a focus, or where the main lifts will take precedence over everything else. Whatever I choose to do with the program, the core principles of 5/3/1 will remain the same.





3 Month Challenge:

1) Since hypertrophy is the focus, the main lifts won't be pushed for reps. Hit the prescribed reps and move on to the assistance.

2) The second exercise will be the opposite of the main lift. After MP, it will be Bench. After Squats, it will be DL....and so on and so forth.

3) Month 1: 5x10, 50% (Training max)
Month 2: 5x10, 60% (Training max)
Month 3: 5x10, 70% (Training max)

4) Optional assistance work after the main assistance for Upper Body (arms, etc)

Here is the set-up:

M- Military + assistance
W- Deadlift + assistance
F- Bench + assistance
S- Squat + assistance

Current Maxes:
MP- 170
Bench- 285
Squat- 405
Deadlift- 505


Macro's: These are small increases from my cut which will gradually be increased.

T-days

205g P
250g C
45g F

R-days

205g P
150g C
60g F

T-days = 2 Pre-workout meals prior to lifting: 20%, 20%, & PWO meal 60%

R-days = 2 meals: 60%, 40%

[jdjprimer19]

Current Stats BW- 189

Photo's:

March 2011 (206 lbs):



March 2012:

[jdjprimer19]

1) Stretch/foam roll/jump rope
2) Lift
3) Conditioning

During the first wave, I will be focusing on "DeFranco's Agile 8" for hip mobility (Lower Body):





Shoulder Mobility (Upper Body):



Off days includes static stretching from Show & Go:

1) Split-Stance Kneeling Adductor Stretch
2) 1-arm Doorway Pec Stretch
3) Stablility Ball Adductor Stretch on Wall
4) Kneeling Heel to Butt Stretch
5) 3-way Band Hamstring Stretch
6) Elbow/Wrist Flexors Stretch
7) Wall Lat Stretch/w Stabilization
8) Static Stretch off Step
9) Lying Knee to Knee Stretch
10) Corner Pec Minor Stretch
11) Seated 90/90 Stretch
12) Stab Ball Pec Stretch

Thoracic Mobility (all workouts):

[jdjprimer19]

MONDAY, WEEK 1 (CYCLE 1)

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

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x5
(65%) 5x100
(75%) 5x115
(85%) 4x140*

B) Bench Press (50% Training Max)-5x10
10x145
10x135
10x135
10x135
10x135

C) Pull-ups-5x10 (3 sets pronated, 2 sets supinated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL


Barbell Curls 3x10
10x85
10x85
10x85

Tricep Pressdowns 3x10
10x60
10x60
10x60

Face Pulls (Hands Supinated) 3x10
10x40
10x40
10x40


Notes: I made a few mistakes. One that stands out is that my top MP should have been 130x5. I stupidly added a 10 & a 2.5 to make my top set 140. Also, on the second lift the weight is supposed to be 50% of one's training max as opposed to true max. I will be more cognizant of this tonight.

Macro's: 205g P, 250g C, 45g F

Meal 1 Pre-workout: Two Tyson pre-cooked chicken breast, Birdseye garlic olive oil red potato's and green beens, & banana
Meal 2 Pre-workout: Grilled Panini (4 oz Boars Head Turkey, organic basil leaves, tomato, italian blend cheese, and pesto), Nature's valley granola thin, sweet potato fries, and scoop EAS protein powder
Meal 3 PWO: 2 cups Choblani greek yogurt, Nature's valley honey and oat granola bar, Nature Valley granola thin, 2.5 scoops EAS vanilla whey, 1 serving Kroger's beef jerkey



Turkey Panini

[jdjprimer19]

TUESDAY, WEEK 1 (CYCLE 1)

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

A) Deadlift: Training Max 455 lbs

Warm-up
(40%) 5x180
(50%) 5x225
(60%) 3x270
Working Sets-3x5
(65%) 5x295
(75%) 5x340
(85%) 5x385

B) Squat (50% Training Max)-5x10
10x185
10x185
10x185
10x185
10x185

C) Barbell Glute Bridges-5x10 (Paused at full hip extension)
10x135
10x135
10x135
10x135
10x135

OPTIONAL


Anterior Core- Planks
3x20s
3x20s
3x20s

Lateral Core-Pallof Press (Held arms at extension for 5s per rep)
5x50
5x50
5x50


Notes: I had a great workout today. My form could have been a bit smoother on DL's. On Glute Bridges my main focus was glute activation, hence the light weight used.

Macro's: 205g P, 250g C, 45g F

Macro's identical to previous day

[jdjprimer19]

THURSDAY, WEEK 1 (CYCLE 1)

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

A) Bench Press: Training Max 255 lbs

Warm-up
(40%) 5x100
(50%) 5x125
(60%) 3x155
Working Sets-3x5
(65%) 5x165
(75%) 5x190
(85%) 5x215

B) Military Press (50% Training Max)-5x10
10x75
10x75
10x75
10x75
10x75

C) Dumbbell Rows-5x10
10x70
10x70
10x70
10x70
10x70

OPTIONAL


Dumbbell Curls 3x10
10x35
10x35
10x35

Tricep Pressdowns 3x10
10x70
10x70
10x70

Face Pulls (Hands Supinated) 3x10
10x50
10x50
10x50


Notes: I felt great today. Since resetting my bench, I can get under the bar and work on form and not worry about failing to hit my prescribed reps for the day.

Macro's: 205g P, 250g C, 45g F

Digging the riff-fest:

[jdjprimer19]

FRIDAY, WEEK 1 (CYCLE 1)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Warm-up
(40%) 5x145
(50%) 5x180
(60%) 3x215
Working Sets-3x5
(65%) 5x235
(75%) 5x270
(85%) 5x310

B) Deadlift (50% Training Max)-5x10
10x230
10x230
10x230
10x230
10x230

C) Barbell Reverse Lunges-OMIT


OPTIONAL


Anterior Core- Planks
3x20s
3x20s

Lateral Core-Cable Woodchops (High position, split leg stance)
10x50
10x50

Notes: Workout was completed late at night, so Reverse Lunges were OMITTED.

Macro's: 205g P, 250g C, 45g F

[jdjprimer19]

SATURDAY, WEEK 1 (CYCLE 1)

Warm-up: DeFranco's Agile 8

Conditioning: The infamous Law School Hill 3x

(Full Recovery)

Notes: Normally, I would run hills after my workouts, but given the time constraints, I had to push them back to a rest day. I will increase the frequency and repeats as my body adapts.

Macro's: 205g P, 250g C, 45g F

[jdjprimer19]

Macro's: Carbs increased by 25g on workout days, fat increased by 5g on rest days.


Updated photo heading into week two of my slow, methodical bulk:

[jdjprimer19]

MONDAY, WEEK 2 (CYCLE 1)

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

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-3x3
(70%) 3x110
(80%) 3x125
(90%) 3x140

B) Bench Press (50% Training Max)-5x10
10x135
10x135
10x135
10x135
10x135

C) Pull-ups-5x10 (2 sets pronated, 3 sets supinated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL


Barbell Curls 3x10
10x85
10x85
10x85

Tricep Pressdowns 3x10
10x70
10x70
10x70

Face Pulls (Hands Supinated) 3x10
10x40
10x40
10x40


Notes: I had a solid workout earlier this week. I have nothing to really comment on.

Macro's: 205g P, 275g C, 45g F

[jdjprimer19]

TUESDAY, WEEK 2 (CYCLE 1)

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

A) Deadlift: Training Max 455 lbs

Warm-up
(40%) 5x180
(50%) 5x225
(60%) 3x270
Working Sets-3x3
(70%) 3x320
(80%) 3x365
(90%) 3x410

B) Squat (50% Training Max)-5x10
10x185
10x185
10x185
10x185
10x185

C) Barbell Glute Bridges-5x10 (Paused at full hip extension)
10x185
10x185
10x185
10x185
10x185

OPTIONAL


Anterior Core- Planks
3x20s
3x20s
3x20s

Lateral Core-Pallof Press
OMIT (late night, work in AM. Cable's were tied up)


Notes: Increased the weight on Glute Bridges. Really concentrated on extension of the hips.

Macro's: 205g P, 275g C, 45g F

[jdjprimer19]

FRIDAY, WEEK 2 (CYCLE 1)

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

A) Bench Press: Training Max 255 lbs

Warm-up
(40%) 5x100
(50%) 5x125
(60%) 3x155
Working Sets-3x3
(70%) 3x180
(80%) 3x205
(90%) 3x230

B) Military Press (50% Training Max)-5x10
10x75
10x75
10x75
10x75
10x75

C) Dumbbell Rows-5x10
10x75
10x75
10x75
10x75
10x75

OPTIONAL


Dumbbell Curls 3x10
10x30
10x30
10x30

Tricep Pressdowns 3x10
10x70
10x70
10x70

(1 set to failure, decreasing the weight)

Face Pulls (Hands Supinated) 3x10
10x50
10x50
10x50


Notes: Feeling refreshed with the light workouts since I have reset my lifts.

Macro's: 205g P, 275g C, 45g F

[jdjprimer19]

SATURDAY, WEEK 2 (CYCLE 1)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Warm-up
(40%) 5x145
(50%) 5x180
(60%) 3x215
Working Sets-3x3
(70%) 3x255
(80%) 3x290
(90%) 3x325

B) Deadlift (50% Training Max)-5x10
10x230
10x230
10x230
10x230
10x230

C) Back Extensions (Brett Contreras style)
10xBW+40
10xBW+40
10xBW+40
10xBW+40
10xBW+40




OPTIONAL


Anterior Core- Planks
3x20s
3x20s

Lateral Core-Cable Woodchops (High position, split leg stance)
10x50
10x50
10x50

Notes: Workout was completed late at night, so Reverse Lunges were OMITTED.

Macro's: Spent the weekend in Pittsburgh, so today was a bit off.

[jdjprimer19]

MONDAY, WEEK 3 (CYCLE 1)

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

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x75
(60%) 3x90
Working Sets-5/3/1
(75%) 5x115
(85%) 3x130
(95%) 1x145

B) Bench Press (50% Training Max)-5x10
10x135
10x135
10x135
10x135
10x135

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

OPTIONAL


Barbell Curls 3x10
10x85
10x85
10x85

Tricep Pressdowns 3x10
10x70
10x70
10x70

Face Pulls (Hands Supinated) 3x10
10x40
10x40
10x40


Notes: It was a great, refreshing workout. Mobility is improving during these lighter workouts.

Macro's: Kept mental tabs, but did not record accurately.

[jdjprimer19]

TUESDAY, WEEK 3 (CYCLE 1)

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

A) Deadlift: Training Max 455 lbs

Warm-up
(40%) 5x180
(50%) 5x225
(60%) 3x270
Working Sets-5/3/1
(75%) 5x340
(85%) 3x385
(95%) 1x430

Performed another single @ 445

B) Squat (50% Training Max)-5x10
10x185
10x185
10x185
10x185
10x185

C) Barbell Glute Bridges-5x10 (Paused at full hip extension)
10x185
10x225
10x225
10x225
10x225

OPTIONAL


Anterior Core- Planks
3x20s
3x20s
3x20s

Lateral Core-Pallof Press 3x5 (5s holds)

(Weight used was 50 lbs)



Notes: Increased the weight on Glute Bridges. Really concentrated on extension of the hips.

Macro's: Did not accurately record macro's

[jdjprimer19]

FRIDAY, WEEK 3 (CYCLE 1)

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

A) Bench Press: Training Max 255 lbs

Warm-up
(40%) 5x100
(50%) 5x125
(60%) 3x155
Working Sets-5/3/1
(75%) 5x190
(85%) 3x215
(95%) 1x240

1 single @ 275 FAIL

B) Military Press (50% Training Max)-5x10
10x75
10x75
10x75
10x75
10x75

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

OPTIONAL


Barbell Curls 3x10
10x85
10x85
10x85

Tricep Pressdowns 3x10 (Used V-bar instead of rope)
10x80
10x80
10x80

(1 set to failure, decreasing the weight)

Face Pulls (Hands Supinated) 3x10
10x50
10x50
10x50


Notes: Increased the weights on accessory lifts. My form was kept strict and rest periods were slightly longer. Failed @ 275 even though I achieved it numerous times during my cut. After this three month challenge, I will perform a Smolov Jr for my bench since it has stagnated the most.

Macro's: Have kept mental tabs of my macro's, but have not recorded them. Plan on getting back into the groove today. Hopefully some food pOrn to follow.

[jdjprimer19]

Current Supplementation:

DYMATIZE Elite Gourmet protein
MUSCLE PHARM Assault (Covers creatine & beta-alanine)
MUSCLE PHARM Bulletproof (For sleep. Enjoying the place-bro effect)
NOW Vitamin D3, Magnesium, Vit C
ON Fish Oil

[jdjprimer19]

SATURDAY, WEEK 3 (CYCLE 1)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Warm-up
(40%) 5x145
(50%) 5x180
(60%) 3x215
Working Sets-5/3/1
(75%) 5x270
(85%) 3x310
(95%) 1x345

Felt like throwing a heavier single in. Performed 365x1 with relative ease.

B) Deadlift (50% Training Max)-5x10 (First 3 sets Sumo, last 2 Conventional)
10x230
10x230
10x230
10x230
10x230

C) Back Extensions (Hip Dominant)
OMITTED due to time constraints


OPTIONAL

Anterior Core- Planks
3x20s
3x20s

Lateral Core-Cable Woodchops (High position, split leg stance)
10x50
10x50
10x50

Notes: Workout was completed before close of the gym, so last back extensions were OMITTED.

Macro's: Mental Note

[jdjprimer19]

Macro's upcoming week

Training Days:

P 205
C 310
F 50

Non-Training Days:

P 205
C 165
F 75

[jdjprimer19]

DELOAD, WEEK 4 (CYCLE 1):

After the three month challenge is completed, I will be incorporating a "main" assistance lift to complement each of the primary lifts. It will be based off of The Simplest Strength Template from the 5/3/1 2nd edition.

I achieved 3 conservative maxes for assistance lifts this week:

Incline Bench 230x1
Box Squat 405x1
Trap Bar DL 500x1

I still have 2 more cycles before I start this template, but I wanted to obtain these conservative maxes after the first cycle while weights are light. And while I should perform these prior to starting the new template for greater accuracy, it's important to remember that these are simply assistance lifts. We aren't majoring in the minors. The 4th assistance lift was not tested due to time constraints. I will test it during the next de-load week.

Macro's upcoming cycle

Training Days:

P 205
C 335
F 55

Non-Training Days:

P 205
C 165
F 80

[MrCarl.]

late but IN! it is good to have a solid game plan, but the hard part is the execution (atleast for me). I love to plan months and years ahead although it is not really reasonable as the conditions might change. Will follow this log as I just started 5/3/1 myself and after second workout really loving it!
And more food porn, please!

[jdjprimer19]

late but IN! it is good to have a solid game plan, but the hard part is the execution (atleast for me). I love to plan months and years ahead although it is not really reasonable as the conditions might change. Will follow this log as I just started 5/3/1 myself and after second workout really loving it!
And more food porn, please!

Yes, the food porn has been very limited thus far. I will definitely work on that.

[jdjprimer19]

MONDAY, WEEK 5 (CYCLE 2)

BW: 187 lbs

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

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x80
(60%) 3x95
Working Sets-3x5
(65%) 5x100
(75%) 5x115
(85%) 5x135*

B) Bench Press (60% Training Max)-5x10
10x155
10x155
10x155
10x155
10x155

C) Pull-ups-5x10 (5 sets pronated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL


Barbell Curls 3x10
10x85
10x85
10x85

Tricep Pressdowns 3x10
10x60
10x60
10x60

Face Pulls (Hands Supinated) 3x12
10x40
10x40
10x40


Notes: Managed to press 135x5, but it felt quite heavy today. You will notice that the percentage on the assistance increases to 60%. This is going to be a significant challenge once I reach the next cycle. I performed the Bench Press with a mini-band as a proprioceptive cue to concentrate on pulling the bar apart.

Macro's: 205g P, 330g C, 55g F


I'm getting lazy with my food pictures. I need to work on this.

[jdjprimer19]

TUESDAY, WEEK 5 (CYCLE 2)

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

A) Deadlift: Training Max 455 lbs

Warm-up
(40%) 5x185
(50%) 5x230
(60%) 3x275
Working Sets-3x5
(65%) 5x300
(75%) 5x345
(85%) 5x395

B) Squat (60% Training Max)-5x10
10x225
10x225
10x225
10x225
10x225

C) Barbell Glute Bridges-3x10 (Paused at full hip extension)
10x225
10x225
10x225


OPTIONAL

Anti-rotational Core-Pallof Press (Held arms at extension for 5s per rep)
5x50
5x50
5x50


Notes: Squats were incredibly brutal. The weight is supposed to be 220, but I figured it would be easier to throw on two plates as opposed to a 35, 5, 2.5. My back lost it's tightness on the last two sets. I should have recorded a video to see how significant the pelvic tilting was.

Macro's: 205g P,330g C, 55g F

[jdjprimer19]

THURSDAY, WEEK 5 (CYCLE 2)

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

A) Bench Press: Training Max 255 lbs

Warm-up
(40%) 5x100
(50%) 5x130
(60%) 3x155
Working Sets-3x5
(65%) 5x170
(75%) 5x195
(85%) 5x220

B) Military Press (60% Training Max)-5x10
10x90
10x90
10x90
10x90
10x90

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

OPTIONAL


Dumbbell Hammer Curls 2 sets
10x35
15x35

Tricep Pressdowns 3x10
10x100
10x100
1x failure, descending weight

Rear Delt Finisher
30x20 (Partial ROM)
20x20 (Partial ROM)
10x10 (Full ROM)

Here is a video w/ Dave Tate demonstrating:



Notes: Felt a bit unstable on my main lift. Didn't quite get my body tight enough.

Macro's: 205g P, 330g C, 55g F

[jdjprimer19]

FRIDAY, WEEK 5 (CYCLE 2)

Warm-up: DeFranco's Agile 8

A) Squat: Training Max 365 lbs

Warm-up
(40%) 5x150
(50%) 5x185
(60%) 3x225
Working Sets-3x5
(65%) 5x240
(75%) 5x280
(85%) 5x315

B) Deadlift (60% Training Max)-5x10
10x275
10x275
10x275
10x275
10x275


Notes: There was no optional work included in tonight's workout. I felt extremely explosive on DL's. There has been a recent explosion in studies concerning PAP (post-activation potentiation). The level of activation tends to depend on two things according to researchers: Balance between magnitude of PAP effect and rest before the expression of power. Two mechanisms to explain the PAP effect are: an improvement in myosin crossbridge activity in response to submaximal concentrations of Ca2+, and excitation of the CNS which is thought to produce an increase in contractile function after introducing the body to heavy stimuli. The effect of PAP has seen mixed results. I've noticed that in my particular workouts, I am much more explosive on my assistance after grinding out a difficult last set on my main lift.

I rested approximately 10-12 minutes prior to starting my DL's. I included a video below, though I only performed 8 reps in this particular set. I can't count reps apparently:







Macro's: 205g P, 3300g C, 55g F

[Anthonyxavcx]

Good **** man, nice to see someone else logging w/ Assault =p Love that stuff.

[jdjprimer19]

Good **** man, nice to see someone else logging w/ Assault =p Love that stuff.

It tastes delicious and doesn't provide the stim crash I received on other pre-workouts. But as with most supplements, belief is the active agent. Luckily, I have money to burn.

[jdjprimer19]

MONDAY, WEEK 6 (CYCLE 2)

BW: 185 lbs

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

A) Military Press: Training Max 155 lbs

Warm-up
(40%) 5x60
(50%) 5x80
(60%) 3x95
Working Sets-3x3
(70%) 3x110
(80%) 3x125
(90%) 3x140*

B) Bench Press (60% Training Max)-5x10
10x155
10x155
10x155
10x155
10x155

C) Pull-ups-5x10 (5 sets pronated)
10xBW
10xBW
10xBW
10xBW
10xBW

OPTIONAL


Hammer Curls 3x10
10x40
10x40
8x40

Tricep Pressdowns 3x10
10x60
10x60
10x60

Face Pulls (Hands Supinated) 3x12
10x40
10x40
10x40

1 set of Rear Delt Finisher's (see post #26)

Notes: 140x3 came up smoothly today. I performed the Bench Press with a mini-band as a proprioceptive cue to pull the bar apart. I was struggling by the last set surprisingly. I have been focusing on a slow eccentric with a pause before exploding.

Macro's: 205g P, 330g C, 55g F

[jdjprimer19]

TUESDAY, WEEK 6 (CYCLE 2)

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

A) Deadlift: Training Max 455 lbs

Warm-up
(40%) 5x185
(50%) 5x230
(60%) 3x275
Working Sets-3x3
(70%) 3x325
(80%) 3x370
(90%) 3x415

B) Squat (60% Training Max)-5x10
10x225
10x225
10x225
10x225
10x225

C) Barbell Glute Bridges-5x10 (Paused at full hip extension)
10x225
10x225
10x225
10x225
10x225


OPTIONAL

Anti-rotational Core- Pallof Press (Held arms at extension for 5s per rep)
5x50
5x50
5x50


Notes: Struggled with squats. Was having some knee pain and couldn't get in a good rhythm. I successfully completed all sets, but should have taped them to ensure proper depth.

Macro's: 205g P,330g C, 55g F



This album has been blaring in my car lately.