Not going to have a long intro. I'm currently running 5/3/1 and on my second cycle.
I have my training set up based off of Beyond 5/3/1. I plan on buying 5/3/1 Forever though. Once that happens I'm sure some things will get adjusted.
For the mean time my current set up is this.
Day 1 - Bench w/FSL 5x5 + accessories
Day 2- Squat w/FSL 5x5 + accessories
Day 3- OHP w/BBB 5x5 Bench @80% + accessories
Day 4- Deadlift w/BBB 5x5 SSB @80% + accessories
Goal is to just train for strength. I'm also slowly building back up to a body weight of 200lbs after a 7 month cut. I did a refeed for about 3 months after the cut and now in a lean bulking phase.
I had a log I was maintaining in the power lifting section. I figured I'd start one here since I'm technically not training for a power lifting meet or anything.
This log will start with my first 3 days of training from Cycle 2, week 1. Day 4 was yesterday which I'll update later today.
For those that join the log I appreciate it. For those that lurk I appreciate you too.
May 20, 2018
Body weight 176
*200 total band pull aparts
Bench Press t&g
45x10
95x8
135x5 65%
160x5 75%
180x9 86% 5+
135x5 FSL @65%
135x5
135x5
135x5
135x5
Chin Up *body weight done between bench sets
Meadows row
100x10
100x10
100x10
Barbell tricep rolling extension
75x10
75x10
75x10
May 21, 2018 5/3/1 C2, W1, D2
Body weight 175.8
Squat
55x10
145x5
195x5 65%
225x5 75%
255x10 85% 5+
195x5 FSL @65%
195x5
195x5
195x5
195x5
Belt squat
90x12
90x12
90x12
90x12
90x12
Summary: Late night training session. I cutt he accessory work short so I wouldn't be training at midnight and wanted to get some sleep.
May 23, 2018 5/3/1 C2, W1, D3
Body weight 176.6
*200 total band pull aparts
Barbell overhead press
45x10
45x10
65x5
75x5
90x5 65%
105x5 75%
120x7 85% 5+
Belt squat one arm row *super set between OHP
50x10
40x10
40x10
40x10
40x10
Bench Press t&g
170x5 BBB @80% all sets
170x5
170x5
170x5
170x5
Hammer grip pull ups *super set between bench
x10
x10
x10
x9
Banded tricep press down
x25 Thick orange band
x25
x25
Kettle Bell hammer curl *unknown kettle bell weight
3x12
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Thread: Anthony21's 5/3/1 Training Log
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05-27-2018, 08:16 AM #1
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Anthony21's 5/3/1 Training Log
Last edited by Anthony21; 05-27-2018 at 08:22 AM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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05-28-2018, 06:44 PM #2
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
May 26, 2018 5/3/1 C2, W1, D4
Body weight 176
Deadlift
135x5
185x5
225x3
250x5 65%
290x5 75%
325x8 85% 5+
Safety bar squat BBB 5x5 @ 80%
240x5
240x5
240x5
240x5
240x5
Single leg hamstring curl
55x15
55x15
55x15
Neck extension
25x15
25x15
25x20
25x15My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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05-28-2018, 06:46 PM #3
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
May 27, 2018 5/3/1 C2, W2, D1
Body weight 178
Bench Press t&g
45x10
45x10
95x5
115x3
145x3 70%
170x3 80%
190x8 90% 3+
145x5 FSL 60% 5x5
145x5
145x5
145x5
145x5
Weighted chin up
35x6
35x6
35x6
35x6
Banded tricep press down
0x25
0x25
0x25
0x25
Arnold press
30x12
30x12
30x12
Chest supported T bar row
90x12
90x12
90x12
90x12My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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05-28-2018, 09:23 PM #4
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
May 28, 2018 5/3/1 C2, W2, D2
Body weight 178.2
Squat
55x10
55x5
145x5
170x3
210x3 70%
240x3 80%
270x8 90% 3+
210x5 FSL @70% 5x5
210x5
210x5
210x5
210x5
Band Face pull
0x25
0x25
0x25
0x25
Reverse hyper
150x15 50% of Squat TM
150x15
150x15
Hanging knee lifts
0x15
0x15
0x12
Leg Extensions
65x15
75x15
75x15
75x15
Single leg hamstring curl
65x10
65x10
65x10
65x10My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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05-29-2018, 06:30 AM #5
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05-29-2018, 07:01 AM #6
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
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05-29-2018, 07:09 AM #7
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05-29-2018, 07:40 AM #8
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05-29-2018, 02:32 PM #9
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05-30-2018, 01:39 PM #10
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
May 30, 2018 5/3/1 C2, W2, D3
Body weight 176.9
*100 total banded face pulls
*100 total banded pull aparts
Barbell overhead press
45x10
45x10
65x5
100x3 70%
110x3 80%
125x5 90%
100x5 FSL 5x5 @70%
100x5
100x5
100x5
100x5
Inverted row *super set with OHP
0x10
0x10
0x10
0x10
0x10
Kettle bell side laterals
17x10
17x12
17x12
17x12
Pushdowns
70x10
70x10
70x10
70x10
Dumbbell Bicep Curl
25x12 W/fat grips
25x12
25x12
Belt squat one arm row
50x12
50x12
50x12
50x12
Summary: So my OHP sucks. I decided after my 3+ set to incorporate FSL 5x5 for my OHP going forward. What better way to get better with my OHP then to press more. I felt I had 2 more reps in me on my 3+ set so i'll take that as a victory.
Other than that everything felt good. I like the FSL w/OHP as it builds up volume for a weak lift of mine. I'm looking forward to making some progress (hopefully) with this set up.
Tomorrow will be my deadlift day.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-01-2018, 07:37 AM #11
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
I finally purchased the 5/3/1 Forever book last night. Pretty excited to get it to set up my training for a while and implement Jim's new programming.
Today is another rest day (took one yesterday) and tomorrow the plan is to hit my Deadlift 3+ day.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-01-2018, 10:10 AM #12
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06-01-2018, 10:31 AM #13
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06-02-2018, 07:26 AM #14
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 1, 2018 5/3/1 C2, W2, D4
Body weight 177lbs
Deadlift
135x5
225x5
270x3 70%
310x3 80%
345x6 90% 3+ *2 reps in the tank
Safety bar squat
240x5 80% BBB 5x5
240x5
240x5
240x5
240x5
Reverse hyper
150x20 50% of squat TM.
150x20
150x20
Band pull aparts
5x20
Summary: Yesterday was going to be a rest day but I decided to get my training in so I wouldn't have to today.
My deadlifts felt fast as hell. My top set definitely felt like I had 2 more reps in the tank.
Overall it was a good training session.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-04-2018, 07:03 AM #15
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 3, 2018 5/3/1 C2 W3 D1
Body weight 176.8
Bench Press t&g
45x10
45x10
95x5
115x3
160x5 75%
180x3 85%
200x5 95% 1+
160x5 FSL @75%
160x5
160x5
160x5
160x5
Weighted chin up
35x7
35x7
35x5
35x5
Band pull aparts
x25
x15
x25
x25
x20
Barbell tricep rolling extension
95x10
95x10
95x10
95x10
Seated pulley back row
105x15
105x15
105x15
105x15
Arnold press
35x8
35x8
35x8
Summary: bench felt solid last night. I felt I had a good 2 reps in me. Back off sets were done with a pause on each rep.
I’ll be getting my 5/3/1 Forever book today so after my first de load I’ll be implementing the new principles.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-05-2018, 01:23 PM #16
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 4, 2018 5/3/1 C2, W3, D2
Body weight 178.6
Squat
55x10
55x10
145x5
195x3
225x5 75%
255x3 85%
285x6 95% 1+
225x5 FSL 5x5 @75%
225x5
225x5
225x5
225x5
Band pull aparts
x20
x20
x20
x20
x20
Reverse hyper
90x25 30% of squat TM
90x25
90x25
Summary: Solid squat session. I was happy with my 1+ set as I told myself I wanted to get 6 solid reps in.
I received my 5/3/1 Forever book in the mail yesterday. There is so much content in this book and so much that's new to the 5/3/1 programming with leaders, anchors, 7th week protocol, etc.
There is a lot of information to digest so I'll be deciding how my training is going to be set up after my first deload.
The recommended set up Wendler notes is running 2 leader cycles/deload/1 anchor cycle/deload (can be a test week for a PR).
I have to see what leader template I want to run. Seeing as I've been enjoying the FSL set up I may stick with this but i'll see.
Today is a rest day and tomorrow is my OHP 1+ day.Last edited by Anthony21; 06-05-2018 at 01:54 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-06-2018, 01:45 PM #17
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 6, 2018 C2, W3, D3
Body weight 179.2
Barbell overhead press
45x10
45x5
70x5
105x5 75%
120x3 85%
130x5 95% 1+ felt strong and felt i had 1 more quality rep in the tank.
105x5 FSL @75% 5x5
105x5
105x5
105x5
105x5
Dumbbell Row *super set w/OHP
70x12
80x12
80x12
80x12
80x12
Dips *body weight
10
10
10
10
10
Banded tricep press down
x20
x20
Db spider curl
25x12
25x12
25x12
Band pull aparts
x25
x25
x25
x25
Summary: Holy sh!t this morning's training session was just nuts. I felt so good training today I really don't know what got into me. Everything felt strong, especially my OHP.
I made an adjustment to my stance position and set my feet slightly wider and it felt like I had a lot more strength from this base. I'm excited to see what's to come with my OHP with this adjustment.
I think I also felt good cause I was blasting some Dragonball Super music during training. Yes I love Dragonball and well aware how big of a nerd that makes me
I loved super setting DB rows with my OHP and will continue this going forward. I added in dips cause I love doing them and feel they're a great accessory movement. I was more upright to focus on my triceps vs a forward lean that focuses on building your chest.
Overall this training session was just flat out awesome and mentally one of my best ones.
Tomorrow is my Deadlift day so I'm really looking forward to ending my 2nd cycle strong.Last edited by Anthony21; 06-06-2018 at 02:26 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-07-2018, 02:46 PM #18
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06-07-2018, 06:27 PM #19
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06-08-2018, 08:35 AM #20
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 7, 2018 5/3/1 C2, W3, D4
Body weight 177.8
Pre training warm up
Air Dyne back 5 minutes
Reverse hyper
90x15
90x15
Deadlift
135x5
225x5
255x3
290x5 75%
325x3 85%
365x5 95% 1+
290x5 FSL @75% 5x5
290x5
290x5
290x5
290x5
DB Bulgarian split squat
35x10
35x10
35x10
35x10
Single leg hamstring curl
65x12
65x12
65x12
65x12
Reverse hyper
140x25
140x20
140x25
Air Dyne Bike 5 minutes post training.
Summary: Yesterday was a great deadlift session. I was real happy about my 1+ set and how each rep felt. I would say I had 1 rep left in the tank had it been pulled the bar speed would of slowed down, hence why I capped it at 5 reps.
Accessory work felt felt. The gym I train at got a new Air Dyne bike so it was cool to use it for the first time. The quad pump that I got on that thing was insane. It's the biggest quad pump I've had. I'll be using this more as a conditioning tool and warm up for lower body days.
This was a great end to my second cycle. These next two days are rest followed by my first deload week starting on Sunday.
Based on reading the 5/3/1 Forever book my third cycle is going to look something like below. It took a lot of piecing together when it came to figuring out what to do. This is my biggest criticism when it comes to the 5/3/1 Forever book.
Leader -Second Set last w/5's PRO 2 cycles, Deload, Original 5/3/1 and First Set Last Set 1 cycle, 7th week protocolLast edited by Anthony21; 06-08-2018 at 08:58 AM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-08-2018, 08:42 AM #21
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06-08-2018, 08:59 AM #22
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06-08-2018, 12:24 PM #23
- Join Date: Jun 2015
- Location: United Kingdom (Great Britain)
- Age: 52
- Posts: 1,268
- Rep Power: 5983
Ryan mentioned you log earlier pal. Will look in and see how the new programming looks..
Belt squat looks a great accy lift - do you think it has good carry over ?New Year New Me - Lifting after serious illness
https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
FMH Crew - playing the iron game
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06-08-2018, 12:32 PM #24
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Thanks for checking my log out.
I personally don't like Matt Wenning's Belt squat. It causes too much discomfort when wearing the belt and squatting along with causing some discomort in my IT band area. I dropped them due to that and just have incorporated other movements that hit the same muscles.
Does it have good carry over? I'm sure it does in regards to helping build your quads. Different stances can also help hit hamstrings and glutes more, etc.Last edited by Anthony21; 06-08-2018 at 02:33 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-10-2018, 12:07 PM #25
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 10, 2018 5/3/1 Bench Deload
Body weight 178.8
Bench Press t&g
45x15
45x20
95x8
135x3 65%
160x3 75%
180x3 85%
Band pull aparts *super set between bench
0x25
0x25
0x25
0x25
Incline Dumbbell Press
60x10
60x10
60x10
60x8
Push up
20
15
12
Chest supported row
110x12
110x12
110x12
110x12
Banded tricep press down *super set w/chest supported row
0x20
0x20
0x20
0x20My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-11-2018, 04:55 PM #26
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06-13-2018, 03:09 PM #27
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 13, 2018 Overhead Press Deload
Body weight 178.8
Barbell overhead press
45x10
65x5
90x3 65%
105x3 75%
120x3 85%
Band pull aparts *done in between OHP sets
0x25
0x20
0x25
0x25
0x25
Dips *body weight
12
12
12
14
Dumbbell Row *super set w/dips
85x12
85x12
85x12
85x14
Db spider curl/hammer curl
25x12
25x12
25x12
Barbell shrug
135x15
135x15
135x15My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-16-2018, 08:00 AM #28
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 14, 2018 Deadlift Deload
Body weight 178.8
Deadlift
135x5
225x3
250x3 65%
290x3 75%
325x3 85%
Reverse hyper
50x25
50x25
160x25
160x20
160x20
160x20
Belt squat
90x15
90x15
140x20
140x20
140x20
Push up
15
25
25
20
20
Summary: This ends my deload week and Cycle 3 stats up on 6/17.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-19-2018, 01:21 PM #29
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 17, 2018 5/3/1 C3, W1, D1
Body weight 180.2
Bench Press t&g
45x10
45x10
95x5
135x5
150x5 70%
170x5 80%
190x5 90%
Barbell overhead press
45x5
95x5
115x5 80% SSL
115x5
115x5
115x5
115x5
Barbell tricep rolling extension
75x12
75x12
75x12
75x12
Close grip lat pulldown
125x12
125x12
125x12
125x12
125x15
Front plate raise
25x25
25x25
Summary: This was the start of my third cycle with 5/3/1. The set up is going to be Second Set Last (SSL) w/5's Progression for my two leader cycles. I'll also be going with the 3/5/1 set up. I'll be setting it up as the following.
Day 1- Bench 3/5/1 5's Pro w/OHP SSL 5x5
Day 2- Squat 3/5/1 5's Pro w/Trap bar deadlift SSL 5x5
Day3- OHP 3/5/1 5's Pro w/Bench SSL 5x5
Day 4- Deadlift 3/5/1 5's Pro w/Squat SSL 5x5
I like this set up for the frequency so we'll see how it pays off after two leader cycles. Odds are for my anchor cycle i'll go with the classic 5/3/1 set up with First Set Last (FSL).Last edited by Anthony21; 06-19-2018 at 03:25 PM.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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06-19-2018, 01:24 PM #30
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Jun 18, 2018 5/3/1 C3, W1, D2
Body weight 179
Squat
60x10
150x5
195x3
215x5 70%
250x5 80%
280x5 90%
Trap bar deadlift
315x5 80% SSL 5x5
315x5
315x5
315x5
315x5
Belt squat
90x15
140x20
180x20
180x25
Leg Raises
8
8
8
Summary: Great training session in the morning. My squat felt strong as sh!t. I figured my legs would be shot since I spent Father's Day all day at the beach with my two girls running around and taking in the beautiful weather. It was the opposite which I was glad for.
I decided to introduce belt squats again and didn't feel any IT Band discomfort with them so I'll keep these in for these 6 weeks to build up my quads.
It's been a while since I used a trap bar deadlift but I figured it would be a great way to pull twice a week while taking stress off my lower back from pulling twice a week. My upper back is sore as sh!t today from it so that's a good sign.
I really enjoyed that trap pull cause I really was able to focus on leg drive with each rep and felt the leg drive. I've always known about this cue but when it came to my conventional deadlift I never really felt it like I did with the trap pull yesterday.
I'm hoping this has a carry over to my conventional deadlift.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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