Seriously doing this log thing now. 5/3/1

[Grixxly]

So in the past I've started logs and followed them for a good month and then stopped. This time I'm sticking to the online log. Right now I have strep throat so I will start when I get better.

This is what it will look like

Day 1:

Military Press 5/3/1
Face Pulls 3 x 10
Dips 50 reps over as few sets as possible. As I get better I will add more reps and eventually cut the reps and add weight.

Day 3:

Deadlift 5/3/1
Front Squat 3 x 8
Chins - same plan as dips
Ab Work

Day 5:

Bench press 5/3/1
Inline Dumbbell Press 3x8
Either Kroc Row or just a strict form DB Row or BB row. Have not decided yet.

Day 7:

Squat 5/3/1
Ghetto GHR (More like I'll just attempt these since I can't do a full ghetto one yet)
Ab Work


Criticism welcome.


I'm hoping to start Monday but probably will still be sick since I'm not taking antibiotics.

[DOA]

Not so much of a criticism as a suggestions. I am currently runnig 5/3/1 and I have found some of this to be successful. I have my lat work at 5 x 5 with weight as opposed to reps. And 3 second paused flat dumbeel bench press is a really good bench assitance for me.

[LudiWithKnives]

whatre your stats? lol im doing 531 too, have fun with it.

[Grixxly]

Thanks for the suggestion. I was honestly stuck between choosing flat dumbbell and incline dumbbell. I chose incline just to add in a little more variation and hopefully more carry over for my MP. I'll definitely try to see if I like the 3 sec pause.

My stats are (in lbs)

Weight:200
height:6'0 (I actually might be 6'1 but 6'0 was when I got measured at docs last year)

Bench: 300
Squat: 325
Deads: 365
MP : 160

I don't really have any real goals other then to just progress every month until football season officially starts in August. I was thinking about not doing 5/3/1 due to the limited time but I've actually been doing 5/3/1 for a while I'm now just logging it. Once school starts I'll just do "I'm not doing jackshit today" from the manual at school next year over football season.

[Nelson]

Your plan looks good man, now you just have to execute it.

[Grixxly]

Military Press Day

Military Press:
Bar x 10
55 x 6
75 x 3
95 x 5
110 x 5
120 x 9

Facepulls:
95 x 10
95 x 10
95 x 10

Dips:
BW x 10
BW x 10
BW x 10
BW x 10
BW x 7

Total Dips: 47


My chest felt a little weird doing facepulls so I went light. I don't think they have much carry over to my MP but they make my shoulders feel really good after doing them. Dips are a lot harder then I expected them to be. I was thinking about adding an other set to hit 50 but I choose to just do it next week (or surpass 50).

[Grixxly]

Deadlift Day

Deadlift: I don't remember my warm ups but I tried Jim Wendlers warm up thing using only 3 warm up sets.

215 x 5
250 x 5
285 x 5

I've gotten 315 for 5 reps so I'm surprised I was not able to get 285 for more reps. I really need a belt and hoping apt gets in new belts.

Front Squats:
155 x 6
155 x 6
155 x 6

Super duper easy except for the last set as my sweat made the bar slip and that put a lot of strain on my neck and screwed me up on my shotput/discus meet the next day.

Chin ups:

bw x 7
bw x 5
bw x 3

haha I suck at these I got pissed off and went home.

[Grixxly]

Bench Day

Bench:

Bar x 15
85 x 9
115 x 6
135 x 3
160 x 5
185 x 5
210 x 11

Incline DB Press:

100's x 5
100's x 5
100's x 4

To hard. I'm going back to 95's and working back up to 100's.

strict form DB rows:

70's x 10
70's x 10
70's x 10

[DOA]

OK IA recently posted what he does with a majority of his trainees work up to a max set of 3 and then after that do 1-2 sets of 10 of the same lift. I feel on squat and deadlift only 1 set is needed and upper body needs a bit more volume so 2 sets for me. I have the 4 5/3/1 days with the same main compounds but with the assitance to look like the SPBR. Both these aspects of each program worked for me. I'll gove some actual feedback once I actually start the routine next week