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View Full Version : joe's 5/3/1 journey


-joe.l-
10-11-2009, 04:16 AM
righto everybody,tomorrow will be my first wave of 5/3/1 and i am pumped!!first up i will give you some feedback on my training etc.i started training when i was 14,strictly body weight and getting a good base.After that first year i did the usual beginner programs,5x5 etc.Last year was a bad year.first up i tore me medial ligament in my knee and slacked off from the gym altogether.during the end of my injury i fell in love with powerlifting.i couldnt get enough of the elite fts guys and andy bolton.2 months ago i started squatting again and was pretty surprised that i was putting up half solid numbers again. and now i am here,bout to start 5/3/1 tomorrow.
My max's look like this at the moment.(weight in kg)
Deadlift=100
Squat=100
Military Press=55
Bench-80
My goals for this program is to get a solid base and i would like my dead and squat to be what they once where.i would also like to compete next year sometime.
im looking forward to this and hoping i can pick up some valuable experience along the way.feedback will be greatly appreciated and if you have an opinion on my layout just let me know

-joe.l-
10-11-2009, 09:35 PM
first day of 5/3/1 and i enjoyed it.in and out of the gym within 45 minutes which was good.
doing 5/3/1 3 days a week so i am hoping to feel alot fresher for my main lifts.
day went like this.
RC work,facepulls and pull aparts with mini band
warmup with bar
35kg/77poundx5
40kg/88 poundx5
45kg/99 pound x max reps which was 10,last one real grinder.
assistance work was 50 bw dips and 50 bw chins.
any thoughts on my assistance work is welcome.
also weighed in at 72 kg/158 pound this morning

-joe.l-
10-13-2009, 03:12 AM
today jus did joe defrancos agile 8 and some knee work.
pumped for deads tomorrow,also have to move my friday workout to a thursday as i have to play football on the saturday

-joe.l-
10-13-2009, 07:13 PM
right today was my first deadlift day of 5/3/1.did some foam rolling and a dynamic warmup to begin with.
weights in kg then pound
60kg/132pound x5
70kg/154pound x5
80kg/176pound x max reps which was 12.

natural ghr
5x10
Shrugs
2x20 on chest press machine,dont know exact weight
side bends,felt really awkward,will sub in another exercise.
all up felt pretty good,happy with form on deads

-joe.l-
10-13-2009, 07:36 PM
just realized i went 5kg too heavy on my last set of deads.now i have a good spreadsheet hopefully this wont happen again

-joe.l-
10-15-2009, 01:40 AM
had to workout today cos of football on saturday
5/3/1 bench today,short session but reasonably intense.one thing i learnt is that kroc rows are AMAZING!!
Warmup-rc work,facepulls etc
5x50kg
5x55 kg
max reps of 60-10 reps
Incline DB's
25kg.4x8
Kroc Rows
25kg'sx10
35kgx32 left,35 right
Then did some DC calves

-joe.l-
10-19-2009, 03:10 AM
the day i love,SQUATS!!!!boy have i missed these,now i cant get enough of them.
felt weak out of the hole but that is expected when i havent squatted for nearly 9 months.
session went like this
weights in kg
squats
60x5
70x5
75x7
front squats
5x8-40kg
stepups at knee height
2x20-25kg
sldl's
4x8-40kg
leg raises4x10
good session,like i said before really have missed leg days

-joe.l-
10-20-2009, 02:11 AM
off day today-hit 100 band pull aparts throughout the day aswell as some foam rolling majoring on it band

-joe.l-
10-21-2009, 02:40 AM
mlitary press today,sorta felt like my head wasnt in the right space,i had to rush everything as could only be in the gym for 45 mins.
weights in kg
35x3
40x3
45x7
total of 50 dips and chins throughout session.

-joe.l-
10-23-2009, 02:49 AM
right today hit deads,had a good time as i was only one in the gym.
today went like.weights in kg
3x65
3x70
13x80-3 rep pr

5x10 ghr variations

shrugs-not sure exact weight,did two high rep sets which went 23 and 16.

hanging leg raises-4x10(right quad cramping up)
all in all solid session,am enjoying 5/3/1 alot and have already noticed increases

-joe.l-
10-24-2009, 11:37 PM
throughout saturday hit 100 pull aparts and foam rolling.
am pumped to see how first wave went for military press,looking to redeem myself aswell as last mp day was a shocker,hoping for 60kg atleast.
hope everyone had a good weekend

-joe.l-
10-26-2009, 02:46 AM
today was bench,sorta been struggling with my upper-body lifts,havent progressed like my dead and squat.
workout was good,enjoyed what i was doing.(weights in kg)
50x3
60x3
65x7(2.5kg increase says wendler's calculator)
incline db's
5x8-30kg
kroc rows
warmup-
1x15-25
1x11-35
then hit some arms,really neglected my arms

-joe.l-
10-27-2009, 03:58 AM
total of 100 pull aparts throughout the day aswell as some mobility/prehab work.rotator cuff feels tight today but probably cos i didnt have a good warmup before yesterdays bench session.

-joe.l-
10-28-2009, 02:36 AM
squats today,spent a good 30 minutes doing foam roller,prehab,mobility work before session.
weights in kg
3x65
3x70
8x80(according to wendlers calculator its a 1kg increase from my starting max,feel alot stronger though so im not sure what to think.
front squats
5x8-40kg
stepups
2x20,1x10-20kg,made box higher today than last session.
sldls
4x8-40kg

-joe.l-
10-30-2009, 03:00 AM
finished my first wave of military press today,surpised myself alot as i ate shocking all day then hit the gym and got a pr.according to wendlers calculator my 1rm for military press has gone up 5 kg which is a good result.
session went like this.
35x5
40x3
45x10
total of 70 dips and chins throughout session,felt good.
then jus did some curls at the end

-joe.l-
11-01-2009, 02:01 PM
this week i will be training tuesday,thursday and saturday insteaf of mon,wed,fri.
over the weekend hit 200 pull aparts throughout both days and some mobility work

-joe.l-
11-03-2009, 01:26 AM
today was my last day of deads for my first wave,got way off track though and did high volume..deads gone up 10kg in 4 weeks,really happy bout that.(real max was 110kg but decided to start 5/3/1 with a max of 100)
today went like this(weights in kg)
5x70
3x75
7x85
3x100
1x110
1x120
ghetto ghr-5x10
shrugs,used 25kg plates-3x20
band pull aparts-100 reps
felt really good today and am really happy bout my pr

-joe.l-
11-05-2009, 12:53 AM
at school gym today,felt really well on the bench!!felt more stable throughout the lift and had more power off my chest.lockout may be a weakpoint though.
according to wendlers 1rm calculator my bench max is now at 92.5kg,increase of 12.5kg from start of 5/3/1.
weights in kg
55x5
65x3
75x7
incline db's
pyramid up to max set of 5 with the 35kg dumbbells
dumbbell row
dont know exact weight,felt heavy though-1x13,1x16
then did mobility work at the end along with some core work.

sem213
11-05-2009, 05:21 AM
according to wendlers 1rm calculator my bench max is now at 92.5kg,increase of 12.5kg from start of 5/3/1.


That is great, you started only a few weeks ago right?

Just started 5/3/1 myself, so I am curious where this goes.

-joe.l-
11-06-2009, 02:30 AM
To sem213-yeh mate started just over 4 weeks back,one thing i realize though is the 1rm calculator can be quite misleading. goodluck with it though mate you'll love it,keep me posted yeah?
anyway today i hit 5/3/1 squats as i was in the school gym and we had a bit over an hour to spare.was a bit hard to focus on last set as the gym was packed.
again according to wendlers 1rm calculator squat max now at 110-10kg increase.
weights in kg
70x5
75x3
85x9
front squats
5x8-45kg
stepups holding two 10kg plates,box just over knee height.2x20
sldls-rushed these so left weight that was on the bar,just over 45kg it was-4x8
will be giving an overview of my first wave on the weekend for anyone that is interested,will be in here sunday most probably

sem213
11-06-2009, 04:29 AM
To sem213-yeh mate started just over 4 weeks back,one thing i realize though is the 1rm calculator can be quite misleading. goodluck with it though mate you'll love it,keep me posted yeah?


Yeah, it is just for comparison of course. If you always do high reps, then you'll probably never be able to pull your 1 rep max, just because you are not used to such heavy weights. The opposite probably holds when you only do low reps

-joe.l-
11-10-2009, 01:22 AM
first wave of 5/3/1 is over,doing the deload ths week.
i have been really impressed by this program,at the start i though the program was just all hype but i cant speak higher of it.one thing i am going to do is increase my volume on the accesory lifts and also do more prehab..enjoy how most sessions i am hitting a pr,also feel alot stronger.
dead has gone up 10kg
bench increase by 12.5kg
squat increase by 10kg
military press increase by 5kg
those are al according to wendlers calculator but i am thinking it would be fairly close.
i appreciate all the help and hope things only get better.cheers

-joe.l-
11-10-2009, 01:24 AM
deload today,didnt follow program as gym was packed and could harldy move round.
shoulder pressed 50's for 4 sets of 10
100 bw dips
then just shoulder work eg rotator cuff,facepulls and pull aparts.

-joe.l-
11-12-2009, 01:43 AM
damn you ego!!!went into school gym doing deload but didnt work for me,ended up squatting nearly whole session.built up to 100kg but then right quad twinged a bit on me so decided to lower the weight and pump out the sets.
cant say how many sets i done,would of been over 10,low reps though sticking to 3-5.
stepups,2x20-15kg plates either hand.
really wish i followed the deload as it was set out,really feeling burnt out at the moment and my immune system has sunk to an all time low.
on the other hand,now finished school for the year!!!!oh yes i love it

-joe.l-
11-16-2009, 01:24 AM
starting 2nd cycle tomorrow,felt shot all weekend didnt have any energy whatsoever and had bad cough..
increased all lifts by 5 kg,i feel i will handle the jump pretty well.
volume of the accessory lifts will also increase but i still want to be hitting 50 dips and chins every week..
hope everyone had a good weekend

-joe.l-
11-17-2009, 01:00 AM
second wave of 5/3/1 started today,will be interrupted though as in two weeks time i will be going on a school excursion for two weeks doing survival and commando,sure to drop some bodyfat on that!!!will be good fun though.
anyway todays workout went well,didnt really up the volume too much on mp day as i had to rush the workout long.
weights in kg
35x5
40x5
45x9-last rep was a real grinder
plate raises s/s recline rows-4x12-weight used for plate raises was 10 for first 2 sets,15 for the last two.
scarecrows-3x15-dont know exact weight.
felt good today though,felt like mp was just flying up for the first 2 sets

-joe.l-
11-19-2009, 03:32 AM
deads today and boy did i love it,adjusted my set up and felt alot more comfortable..brought my feet in a bit narrower and it felt more natural..very happy with pr aswell
weights in kg
60x5
70x5
80x13
goodmornings-5x10 varying weights
t bar rows-4x8-worked up to 3 plate.
then just hit 100 band pull aparts with a super mini..
yesterday did some rc work,felt a bit sore day after mp day so did some rotations,facepulls etc.

-joe.l-
11-20-2009, 06:53 PM
today worked out in a mates garage,not a great idea considering its 42 degrees here(107 farenheit).was surprised by his setup though,was impressed!!!
hit bench today,feel a whole lot stronger off the chest now compared to say a month ago.
weights in kg
50x5
55x5
65x10
50 dips,chin to chest
kroc rows
1 set 25 reps left,28 reps right using 35kg dumbbell
1 set using 30kg dumbbell-15 either side..tore callous on right hand and it hurt like a bitch!!!!
band pull aparts-3x2-
then just did some curls etc to fill in some time
all in all good workout,had me sweating bigtime

-joe.l-
11-23-2009, 01:33 AM
today just did some gpp,sprints and etc aswell as some ballwork(i play rugby league)
looking forward to squats tomorrow,keen to smash a rep pr.

-joe.l-
11-24-2009, 01:31 AM
today=shit,had no energy and that affected my workout..legs felt heavy and so on,got noone to blame but me though.diet has been shit this week so will have to fix that up to get good results
weights in kg
60x5
70x5
80x8
front squats
50kg,5x6-8
stepups
2 15kg plates either hand-4x12
then alot of everything really,sldls,leg press,band leg curls etc.
was last squat session for atleast 2 weeks so to make up for my shitty squats i did high volume on everything

-joe.l-
11-26-2009, 01:25 AM
military press today,last set felt really heavy..hit 6 reps but last one turned into a push press so wont be counting it!!!
weights in kg
40x3
45x3
50x5
plate raises s/s recline rows-4x12-plate used 15kg
scarecrows-3x15-
100 pull aparts using a super mini band
session was relatively quick,got in and out of the gym.

-joe.l-
11-28-2009, 03:06 AM
deads today-loved it!!!felt strong and determined throughout the session,suppose i wanted to make up for my shit week in the gym..
deads came up fast and powerful,goodmornings killed my hammies and the kroc rows took out what was left of me
weights in kg
65x3
75x3
85x11
goodmornings-5x10
kroc rows-one set 22 left,26 right-one set 13 left 16 right.
band pull aparts-3x20 with monster mini.
on tuesday will be doing a survival/commando course for two weeks..will be home on weekend so may fit a workout in then if im not exhausted..will be a chance to drop some bodyfat while on the camps and get some running into me..should be fun though!!

-joe.l-
11-30-2009, 01:34 AM
last workout today,leaving for the bush tomorrow!!should be pretty interesting,will get a dead session in on saturday most probably then next week will be out in the bush again..bench today,felt alright.used a wider grip so it may have influenced my lifts but hopefully the outcome will be outweigh todays session.
weights in kg
55x3
60x3
70x6
50 dips total
then just misc sort of stuff,incline dbs,facepulls,pull aparts etc..workout was all over the place as this bench session will be the last for nearly a fortnight.

-joe.l-
12-05-2009, 08:07 PM
got back from camping friday,lost 3kg thanks to the fact the teachers are pricks.
on commando starting monday,chance to pick my gpp up a bit while getting solid food into me.
saturday went into the gym,did a bit of everything.
pulled 125 on deads,then just did 5x5 squats then some chins.
last week of camp so i am keen to get back into it.

-joe.l-
12-12-2009, 09:52 PM
got back from camping on the thursday,enjoyed it greatly..one of the funnest things ill do in a while!!!
anyway friday just did some 5x5 to get my body back into training,does anyoone think i should start a new wave or continue on with my old one?im tossing the idea up.
thanks in advance for any ideas,take care.
joe

-joe.l-
12-14-2009, 12:21 AM
ended up continuing on with my old wave because if i started a new wave it would get interrupted with christmas,new years etc.
so have this week and next week to finish off the wave then i will be doing the deload and getting back into it.
benched today,felt strong considering i havent benched in 2 weeks or so.
weights in kg
55x3
60x3
70x6
Weighted Dips-10 kg plate,4x8
floor press-first time doing these,can tell my triceps are a weak point of my bench.
60kg,5x5
Kroc Rows-1x24 right,22 left.1x13 right,12 left.
Pull Aparts using mini band-3x20

-joe.l-
12-15-2009, 02:28 AM
today just did some gpp aswell as some extra core work.done the core work in a circuit sort of thing,all at a fast pace with little rest.
those weighted dips sure took it out of my chest,doms galore today..badge of honour though!!!!
tomorrow deads-looking forward to it..
will look like this
deads,powercleans,goodmornings then shrugs to finish off

-joe.l-
12-15-2009, 09:19 PM
my mistake bout yesterdays post,today was squat day instead of dead day!!!
felt pretty strong out of the hole today,surpised how easy the warmup sets went up!!!
squat
weights in kg
65x3
75x3
85x9-did 10 but last rep was above paralled so wont count it!!
front squats-5x5 using 50kg
stepups-3x8
ghetto ghr-4x8
today surpised me,felt strong and was happy with the way my squats went..getting a new belt for chrissy along with modern warfare 2,got alot of training and resting lined up hahahah
this is the belt im getting,remember i live in australia!!
http://www.phoenixforce.com.au/leather_belts.html
tossing up the first one or second one,any recommendations?

-joe.l-
12-17-2009, 02:09 PM
yesterday just did some gpp work aswell as some extra core!!!
will be military pressing in a few hours,looking forward to it

-joe.l-
12-17-2009, 07:27 PM
DAMN YOU LACK OF SLEEP!!!
got in the gym this morning and just felt tired and lazy and so on!!!
was happy with how the main lift went,but other than that i had no energy whatsoever!!!
weights in kg
40x5
45x3
50x8-puts estimated max at 63kg
wont bother putting weights down for accessory lifts,should of just done the reps for the day and left!!!

-joe.l-
12-19-2009, 12:26 AM
had to go into the gym today to renew my membership and ended up staying there and doing an arm workout with a few mates.
just did a shitload of curls and pushdowns,cgbp etc.
next weeks layout will look like this,
deads monday
benching wednesday
squatting thursday because of chrissy!!!
hope everyone has a good weekend

-joe.l-
12-20-2009, 10:50 PM
deadlifts today,last for the 2nd cycle!!!pulled 90x13-meaning max estimated is 2kg off 130kg!!!felt strong today,was zoned in and it payed benefits!!!
weights in kg
70x5
80x3
90x13-shins are scraped up bigtime,was a good feeling though.
powercleans
5x3
goodmornings
5x10
shrugs
3x12
finished off with a ab circuit involving rollouts,bicycles,leg raises & russian twists

-joe.l-
12-23-2009, 02:15 AM
like a thread in the teen section,my bench has been pretty inconsistent..dont really know what to make off it,maybe a bad day,maybe myy forms off?
did make up for it with my assistance work i think know,moved at a quick pace
weights in kg
bench
55x5
65x3
75x4-max at 85kg via wendlers calculator
weighted dips using 25pnd dumbbell-4x8
floor press-5x5 with 60kg
kroc rows-dont know the weight,1 set 23,1 set 18 right,17 left

-joe.l-
12-25-2009, 10:44 PM
thursday was my last session of my second wave of 5/3/1..was squats!!felt like i finished on a high,was a solid session and i enjoyed it greatly.luckily for me my deload week lays between christmas and new years and my gym has very limited hours over the break!
weights in kg
70x5
80x3
90x8-estimated max nearly 115kg
front squats-40kg 5x5
stepups holding 15kg plate-4x8
ghetto ghr-3x8
hope everyone has a good christmas!!

-joe.l-
12-28-2009, 04:44 PM
this week is my deload,so just doing the prescribed weights and a shit ton of accessory work!!
going to up my gpp aswell now,later today going to run some hills.

-joe.l-
12-30-2009, 07:19 PM
again doing the prescribed weights/reps!!!do feel alot fresher because of it!!!

-joe.l-
01-02-2010, 05:00 PM
starting new wave tomorrow-figured out my weights,assistance work etc.
weight for next wave will look like this
military press-62.5kg
bench press-80kg-havent noticed any improvements so ill keep at this weight and see what happens.
squat-110kg
dead-110kg
tomorrows set up will be
military press
35x5
40x5
50xmax
weighted dips
recline rows
overhead extension
pull aparts

-joe.l-
01-04-2010, 01:07 AM
really enjoyed today,got disturbed blasting on my ipod and off i went!!!everything felt good,twinge in my back on last rep of military press,went away straight after!!still ill look after it tonight and tomorrow as wednesday is deadlifts!
weights in kg
35x5
40x5
50x10
Dips-50 Total,30 weighted 20 b/w
recline rows-50 b/w
plate extensions-20kg plate,3x12
Scarecrows-3x15,forgot my band today so added in scarecrows instead of pull aparts.
Misc ab work

-joe.l-
01-06-2010, 12:51 AM
deadlifts today,best session ive had in awhile!!!everything went along smoothly and couldnt be happier!!!yesterday did some gpp,tomorrow will be gpp aswell.
shins were pissing out blood towards the end of my last set of deadlifts,felt hardcore haha
weights in kg
65x5
75x5
85x17-est max at 133kg
front squats-4x8
ghr-4x6
t-bar rows-3x12
shrugs-2x20
alll in all felt really good today,thought the amount of assistance may have been a bit to much but felt comfortable with it

-joe.l-
01-07-2010, 11:18 PM
benched today,felt like i made the right move keeping the weight at 80kg..was happy with how it all went today..yesterday ran some hills,tomorrow will be in the gym doing some mobility/core work!
weights in kg
45x5
55x5
60x17
incline db's-4x8
floor press,4x5,one plate
kroc rows-first set 20 either arm,second 14 left 15 right,third set 17 either arm
pull aparts-3x20

aaron
01-10-2010, 08:28 AM
Been reading your log. Nice progress mate but whats a kroc row??? Never heard of that before.

-joe.l-
01-10-2010, 10:47 PM
thanks for taking the time mate,good to know someone is reading it hahahah a kroc row is just a high rep dumbbell row,want a look at some just youtube kroc rows.Made famous by powerlifter Matt Kroczaleski.
over the weekend just did some mobility/core work. today was squats and loved it!!!felt strong out of the hole and accesory work almost killed me!!!
weights in kg
65x5
75x5
85x5-est max 115,alright with that,feel stronger than 115 though.
stepups-knee height holding 15kg plate-4x8
lunges-4x12 with 30kg regular bar.
goodmornings with two mini bands looped round my head-3x6.

-joe.l-
01-10-2010, 11:03 PM
also,lifts may have a drop in weight/reps this week aswell..
went to the dentist today and had braces tightened,changed round etc.
feels like someone has wired my jaw shut,solid food will be off limit for a while id say

-joe.l-
01-13-2010, 03:39 AM
was quite happy with how today went,surprised myself as i havent been able to eat any solid food since monday!!!still feel my tris are a weak point of mine..assistance work was all good,all in all a good session.
weights in kg
40x3
45x3
50x9
50 weighted dips,10kg
50 recline rows
plate extensions,4x12'
pull aparts,3x20

-joe.l-
01-14-2010, 09:25 PM
this week has been my best whilst doing 5/3/1..felt like andy bolton today while doing deadlifts!!!!over the weekend will do some gpp and mobility work,did gpp yesterday aswell.
weight in kg
70x3
80x3
90x16-so so happy bout that.
front squat-50kg 4x8
B/W GHR-4x6
Shrugs-3x12-weight?
DC Calves aswell as core work.
decided with todays assistance to eliminate the t-bar rows,will do some upper back work on my extra day instead.

DOA
01-14-2010, 09:57 PM
How are you liking 5/3/1 so far I am starting it on monday what template are you following

-joe.l-
01-14-2010, 11:33 PM
hey mate,good to see you onboard.been following your journal for awhile!!!cant speak higher of 5/3/1,for raw strength you cant get any better in my opinion..may start off light but the feeling you get breaking pr's constantly cant be matched.with the template im just tossing a few things up,experimenting what works well for me i suppose,all up to the individual and where his/her weak spots lay when it comes down to assistance work.
but mate go for it,attack the weights and you will see the results

-joe.l-
01-16-2010, 04:17 AM
did some sprints today aswell as some mobility/core work..
shins looked absolutely demolished after yesterdays deadlifts,look like someone hacked them with a knife!!i look at it as a badge of honour though hahah
hope everyone has a good weekend

-joe.l-
01-17-2010, 07:26 PM
bench day today,was a pretty good session..still room for improvement though!!
upper back felt more stable today on the bench.
weights in kg
bench
50x3
60x3
65x12
incline db's
4x8-30kg
floor press
4x5-60kg
kroc rows-bit of everything really

-joe.l-
01-19-2010, 07:38 PM
squats today,talk bout grinding out the reps.last set of 90 wasnt ass to ground but training partner said all were below parallel..one of those days where nothing but hard work was needed and i loved it!!!
weights in kg
squats
70x3
80x3
90x10
stepups
4x12 holding 15kg plate either side,1 set B/W
Lunges
4x12-25kg
goodmornings with two mini's round my head-4x6
then just some calf and core work,tough session but its probably what i needed

dballer
01-21-2010, 03:40 PM
Keep it up bro! Going good so far!

-joe.l-
01-21-2010, 07:34 PM
Keep it up bro! Going good so far!
thanks mate,loving the program!!!!!
last day of military press for this wave,got a 1 rep pr,may not be a big improvement but is a pr and thats all that matters.i really feel my assistance work has improved my military press alot this wave.
weights in kg
40x5
45x3
50x10,1 rep pr

40 weighted dips 12.5kg

50 recline rows,b/w

overhead tri extensions s/s pull aparts-3x12 using 15kg plate
can not wait to deadlift on monday,getting excited already hahah

-joe.l-
01-23-2010, 02:11 AM
did defrancos agile 8 today,had to wait 30 minutes for mum to come pick me up so did some curls etc..also did gpp aswell today,just some sprints.
cant wait to see results of this wave,felt like it has been my best.
may attempt maxes during deload to see where i am at

-joe.l-
01-24-2010, 11:34 PM
DEADLIFTS!!!!!!!!!!
absouletly love them,today everything went down well and i couldnt be happier.am keen to test a new max to see where im at but might hold back til next wave?
weights in kg
75x5
85x3
95x15-est max 142kg

front squats-4x8-40kg

ghr-4x6

forgot shrugs,went straight through my head!!finished session with calves s/s with pull aparts

-joe.l-
01-26-2010, 08:49 PM
benched today,feel like a made a good decision keeping at this weight and doing another wave of it!!!triceps have made a great improvement and ill put that down to the floor presses.
weights in kg
55x5
60x3
65x11

incline db's-4x8-varied weight.

floor presses-4x5 using plate either side

kroc rows-varied weights/reps

finished off with pull aparts/calves superset and some abs..
haven't been listing my gpp but i am doing that tuesday,thursday and saturday

DOA
01-27-2010, 03:14 PM
IM not sure if ive missed it here but have you tested your maxes?

-joe.l-
01-28-2010, 05:18 AM
as in my maxes i am using for 5/3/1?should be first page mate then im adding weight after every wave like wendler says

-joe.l-
01-29-2010, 05:58 AM
end of wave 3 and i couldnt be happier with how all my lifts turned out!!!assistance work helped greatly and having that whole wave off school meant i could jut focus on my training!!!will do a recap of my experience with 5/3/1 over the weekend sometime
weight in kg
75x5
85x3
95x8

stepups-3x8 using 15kg plate

lunges-strip set starting with 40kg back down to 20kg

band leg curls-2x15

-joe.l-
02-03-2010, 01:52 AM
right so have been doing the deload week,havent bothered posting weights etc..
tomorrow may test deadlift max though,just feel like ive gotten so much stronger!!!cant help myself hahaha
will be doing 5/3/1 two-day a week next cycle,with my football in full swing theres no way i could keep up 3 days a week and not get burnt out.

-joe.l-
02-05-2010, 05:30 AM
135 deadlift!!!bit dissapointed bout not getting 3 plate but shit happens and i will come back stronger!
really looking forward to getting into the new wave even though im doing it twice a week!!!

DOA
02-05-2010, 07:11 AM
why you moving to twice a week? Other stuff getting in the way?

-joe.l-
02-05-2010, 05:41 PM
with my rugby league season in full swing mate personally i dont think i could keep up with it.at the moment we are training 4 times a week with a game on saturday or sunday then every other week there is a game during the week aswell.
so my thinking is two days a week will leave me feeling fresher and i should still be seeing some results.
you got an opinion or an idea on it?

DOA
02-05-2010, 07:10 PM
I think that is a good plan. I even said if I were to make the football team I would do a two day routine when I am in season. Reasons being as you stated games, and also team training. I think you are going down the right path.

-joe.l-
02-05-2010, 11:49 PM
xfactor how you liking 5/3/1,havent logged on here for awhile so havent had the chance to keep reading your log!!
yeh i just thought it would wear me down bigtime then football would suffer as would school.
so im thinking tuesday thursday will be my 5/3/1 days for the next few weeks as i know we dont have a midweek game til halfway through next month,i will then consider where i am and what the training is like.
xfactor how you liking 5/3/1,havent logged on here for awhile so havent had the chance to keep reading your log!

DOA
02-06-2010, 12:15 AM
I am loving 5/3/1 I am hitting all of the numbers I would want to and then some :)

-joe.l-
02-11-2010, 05:24 AM
started 2 day a week this morning,session wasnt bad,could have been better!!now training 5/3/1 at 5:30 in the morning as thats the only time i can train with footy,school and work..warmup is now a priority training that early hahah
weights in kg
squats
65x5
75x5
85x7
Assistance work was stepups,15-20kg plate either side.4x8
Bench press
50x5
55x5
60x11
Assistance work was weighted dips and kroc rows

-joe.l-
02-13-2010, 02:54 AM
trained deadlift/military press today!!made a mistake with my weights for mp but will go with it for the rest of the cycle.deadlifts felt good,went with my weight i pulled during my deload week.
weights in kg
deadlift
80x5
90x5
100x9
Assistance work was front squats and pull aparts
Military press
35x5
40x5
45x7
Assistance work was tri extensions

-joe.l-
02-16-2010, 12:52 AM
trained today,felt reasonably strong and was quite happy..still a pain in the ass training in the morning but ill get over it!!
weights in kg
squats
70x3
80x3
90x7
Assistance work step-ups,4x6
Bench Press
55x3
60x3
70x6
Assistance work was weighted dips and kroc rows

-joe.l-
02-18-2010, 12:25 AM
trained deads and mp today,had to change up accessory lifts though cos the gym was packed!!!never seen my gym so busy like it was,especially early in the morning.
weights in kg
deadlifts
85x3
95x3
110x7-was quite happy with how that went
Accesory lift was pull throughs-done them a couple of times before but hit me well today
military press
40x3
45x3
50x6-eh,not progressing as i like but im not going to bust my ass to much on it!!
accessory lift was a machine shoulder press,was planning on using dumbbell's but weights room was packed

-joe.l-
02-20-2010, 01:47 AM
today just did some extra back work,pullups t-bar rows etc.
Must admit i am feeling fresh and not feeling burnt out at all which is what i hoped for.
Have my first game in a fortnight's time,very keen for it!!!

-joe.l-
02-22-2010, 06:52 PM
in regard to my last post i am now the exact opposite,feel like pure shit!!!
went in this morning to attempt squats and bench and boy did i make a fool out of myself.least i have learnt the lesson hahah
weights in kg
squats
75x5
85x3
95x5
Assistance was band leg curls-bout the only thing i could do ahah
Bench Press
55x5
65x3
70x4
Left after doing the leg curls,had nothing left at all

-joe.l-
02-26-2010, 04:36 PM
decided not to do deadlift,military press just due to the fact that i'm not feeling great!!
although today may sneak in some back work if im feeling any better