NGV22's 5/3/1 Log

[NGV22]

The last successful log I posted in this forums was 10 years ago running Fierce 5 - weirdly I cannot find the log anymore. Thats sad because it was really a full committed successful program logged.

10 years later now I am plagued with injuries, muscle and strength imbalances. As I age (33 y.o), I could not take heavy workouts anymore. Combined with the fact that my full time job is a desk bound job, my mobility and flexibility sucks.

Throughout the years after Fierce 5, I hopped on a lot of different programs, Candito LP, basic upper lower, 5/3/1 for Beginners, 5/3/1 BBB. Injuries come and go, work life comes in, I was never consistent. I still made gains, but with pain.

Best lifetime lifts (I got it in my Fitnotes app):
Deadlift - 165kg x 5 - Nov 2018
Low bar squat - 155kg x 5 - Nov 2018
Bench - 112.5kg x 5 - May 2022
OHP - 67.5kg x 5 - Nov 2018

Not amazing, think those are just intermediate numbers. I never know if I can beat or even reach my lifetime PRs, now I just want to be able to lift and get stronger slowly. And be free of pain as much as possible.

I will be doing FSL (First Set Last) template from Wendler's 5/3/1. This might change in future, it can be other templates from 5/3/1.
The summary of this template is:

Day 1 -
Main - Squat 3x5 (following 3/5/1 percentages), 5s Pro
Supplemental - Deadlift FSL 5x5 (First set last means using the percentage of the first working set of main deadlift workout )
Assistance

Day 2-
Main - Bench 3x5 (following 3/5/1 percentages)
Supplemental - OHP FSL 5x5
Assistance

Day 3-
Main - Deadlift 3x5 (following 3/5/1 percentages)
Supplemental - Squat FSL 5x5
Assistance

Day 4-
Main - OHP 3x5 (following 3/5/1 percentages)
Supplemental - Bench FSL 5x5
Assistance

I will do this for couple of weeks and see if I want to go into leader/anchor concepts.

Training Maxes -
Deadlift - 90kg
Squat - 80kg
Bench - 70kg
OHP - 45 kg

**************
Here are list of my current issues, just feel like want to log here and hopefully few years down the road I am free of these.

Current issues:
1. Left Low back
Around 4 years ago i strained my left low back during deadlifting and it was due to many years of poor technique during squats and deadlifts (hips shifted to the side but I never know about that because I never take rear video to record my form. Ever since then, my back never feel the same. My left lower back and glutes are always bigger and stronger than the right side. I need conscious effort to try not to shift to left while squatting and deadlifting.

2. Left Shoulder (Infrasupinatus)
Poor form doing upper body exercises (using rotator cuffs instead of mid back for rows, or chest during bench press) strained my left infrasupinatus (a rotator cuff muscle) and as a chain effect it hurts my left elbow. Its improving but there is always nasty trigger point in the infrasupinatus and it will not go away. Also the left upper back is way more developed than the right

3. Left lats
Nasty trigger point that wont go away, tend to use it instead of correct muscles like mid back during rows

4. Left knee pain
IT band syndrome early this year. Apparantly it is too tight, Needs to roll the **** out of it

5. Right knee pain
Tight quads muscle just right on top of the knee. Needs to roll the **** out of it

[NGV22]

Monday
11th March 2024
FSL Cycle 1 Week 1 Day 1+2 combined

TM:
Deadlift - 90kg
Squat - 80kg
Bench - 70kg
OHP - 45 kg

Workout:

Bench
Bar x 10 (warmup)
27.5kg x 5 (warmup)
35kg x 5 (warmup)
42.5kg x 3 (warmup)
50kg x 5
55kg x5
62.5kg x 5
50kg x 5 x 5 (FSL)


Squat
Bar x 10 (warmup)
32.5kg x 5 (warmup)
40kg x 5 (warmup)
47.5kg x 3 (warmup)
55kg x 5
65kg x5
72.5kg x 5
55kg x 5 x 5 (FSL)


Dumbell row
11kg x 4 x 5

Decided to combine both bench and squat just for today

[NGV22]

Thursday
14th March 2024
FSL Cycle 1 Week 1 Day 3

TM:
Deadlift - 90kg
Squat - 80kg
Bench - 70kg
OHP - 45 kg

Workout:

Deadlift
Bar x 10 (warmup)
35kg x 5 (warmup)
45kg x 5 (warmup)
55kg x 3 (warmup)
62.5kg x 5
72.5kg x5
82.5kg x 5


Squat
40kg x 5 (warmup)
55kg x 5 x 5 (FSL)


Single DB RDL - 9kg 3x10
Back extension - Bodyweight 3x10
Dumbell Lying leg Curl - 5kg 3x10

[NGV22]

Friday
15th March 2024
FSL Cycle 1 Week 1 Day 4

TM:
Deadlift - 90kg
Squat - 80kg
Bench - 70kg
OHP - 45 kg

Workout:

OHP
Bar x 5 (warmup)
22.5kg x 5 (warmup)
27.5kg x 3 (warmup)
32.5kg x 5
35kg x 5
40kg x5


Bench
40kg x 5 (warmup)
50kg x 5 x 5 (FSL)

Pullups 3x6
Dumbell row 11kg 15,20,20,20
Incline dumbell shrug 15kg 4x15
Trap 3 raise 1.25kg each hand x 3 x 10
Dumbell Pullover 11kg 3x10

The last 3 exercises are for shoulder health, weight doesnt matter but form does.

[NGV22]

Monday
18th March 2024
FSL Cycle 1 Week 2 Day 1

TM:
Deadlift - 90kg
Squat - 80kg
Bench - 70kg
OHP - 45 kg

Workout:

Squat
Bar x 10
32.5kg x 5 (warmup)
40kg x 5 (warmup)
47.5kg x 3 (warmup)
52.5kg x 5
60kg x5
67.5kg x 5


Deadlifts
40kg x 5 (warmup)
57.5kg x 5 x 5 (FSL)

Did some sumo deadlifts at the same weight and reps. Conv deadlifts been bothering with my back again...

Dumbell single RDL 9kg 3x10
Lying leg DB Curl 5kg 3x10
Standing bodyweight calf raise 3x15
Tibialis raise 3x20

Been considering to switch to sumo DL...Whenever the weight goes up in conv, my left side will start overtaking and will be sore again.

[NGV22]

Tuesday
19th March 2024
FSL Cycle 1 Week 2 Day 2

TM:
Deadlift - 90kg
Squat - 80kg
Bench - 70kg
OHP - 45 kg

Workout:

Bench
Bar x 10
27.5kg x 5 (warmup)
35kg x 5 (warmup)
42.5kg x 3 (warmup)
45kg x 5
52.5kg x5
60kg x 5


OHP
30kg x 5 x 5 (FSL)

Chinups 3x6
Dumbell row 13kg 15,13,10,10,10
Incline dumbell shrug 15kg 4x15
Trap 3 raise 1.25kg each hand x 3 x 10
Dumbell Pullover 11kg 3x10

[tommy4life]

Is that 5s Pro with alternative lifts you're doing?