Jakey's 5/3/1 journey

[jakey]

Im going to create a seperate log for my 5/3/1 routine since its kind of a cluster fuck down in my SPBR log.

Current stats:

Height: 5'8
Morning, dry weight: 151lbs
BF: Approx 11-12%
Bench: 205x1
Squat: 195x5 (Paused ATG)
Deadlift: 280x5

Military Press: N/A

Wendler training maxes

Military Press: 1x108 (based off a guestimate of a 120lbs real max)
Squat: 1x200 (based off 1x233.3 real 1RM)
Deadlift: 1x294 (based off 1x326.62 real 1RM)
Bench: 1x185 (based off 1x205 real 1RM)


5/3/1 Variation of choice: BORING BUT BIG


-BBB accessory sets will be taken across 40% for the time being.
-2nd accessory exercise will be exactly the same as in the book




Training split: 3 days a week (1 meso-cycle will last 6 weeks)

[DOA]

IME the deload week does not need to be 10 days long. When I did 5/3/1 Each mesocycle would last 5 weeks on a 3 day.

[lawlz_xD]

Good luck on the program Jakey. My friend is actually doing the exact same variation of 5/3/1 as you and he's made some terrific gains on it. He video logs most of his stuff so if you want to check out his Youtube channel, just search bwr21.

[jakey]

MC#1/WK 1 (Military Press)

Warm up

45x5
55x5
3x65

Working set

75x5
85x5
95x7

BBB sets

45x10
45x10
45x10
45x10
45x10

Chin ups

bwx10
bwx10
bwx7
bwx3
bwx6
bwx4
bwx5
bwx5



Notes: So i didn't warm up rotator cuffs -.-, ugh bad idea, shoulders felt a bit tense. Doing chin ups 5x10 was a first for me and even though they were all done with my bodyweight I was dead near the end...im going to have to push myself to get stronger on these for sure

[jakey]

MC#1/WK 1 (Deadlift)

Warm up

120x5
150x5
180x3

Working set

195x5
225x5
270x8 (Was suppose to use 250 and get max reps, but I used 270 by accident!!!!) Anyways this is a HUGE PR, although it wasn't suppose to happen LOL! My previous PR was 280x5!

BBB sets

120x10
120x10
120x10
120x10
120x10

Hanging Leg Raises

bwx15
bwx15
bwx15
bwx15
bwx15

[jakey]

MC #1/WK 1 (Bench Press)

Pre-warm up

(4 direction rotator cuff movements x 10 reps , 1 set )

Warm up

75x5
95x5
115x3

Working set

120x5
140x5
160x12 (+2 R/P) Pretty big PR for me! HAPPY HAPPY :D

BBB sets

72.5x10
72.5x10
72.5x10
72.5x10
75x10

Dumbell Row

70x10
70x10
70x10
70x10
70x10

So i have a tendency to not double check exactly how much weight I have on the bar...i thought i had 75lbs on the bar for all my BBB sets, little did i know i had a 5lbs on one side, and a 2.5 on the other.. WOWOWOW


Anyways, ill double check from now on -.- fml.

[jakey]

MC #1/ WK 2 (Squat)

Warm up

85x5
105x5
130x3

Working set

140x5
160x5
180x12 (YEAAHHHHHHH BUDDAY!!!!!!!!!!)

BBB sets

85x10
85x10
85x10
85x10
85x10

Leg Curls

70x10
70x10
70x10
70x10
70x10




All the squat sets were taken ATG!

[jakey]

Week 1 in Review

Right off the bat, i'm really starting to love Wendler's workout programming! Love the focus on the major lifts and not "majoring in the minors" as he would call it.

So i set some pretty big rep PR's this first week and I think im really on my way to some huge strength gains!


I've also been eating A LOT more. Cutting season is over its time to pack on some true mass!

[jakey]

MC #1 / WK 2 (Military Press)

Warm up

45x5
55x5
65x3

Working set

80x3
90x3
100x6 (Improvement over last week, gotta work on that form though. Getting really unstable)

BBB sets

45x10
45x10
45x10
45x10
45x10

Chin Ups

bwx10
bwx10
15x6
15x4
15x4
15x4
15x2
15x4
15x3
15x3

[jakey]

MC #1/ WK 2 (Deadlift)

Warm up

120x5
150x5
180x3

Working set

210x3
240x3
265x10 (Felt good about this. Took a slight rest after rep #8, hands were still on bar on the ground. But got these last 2 reps!! PR!)

BBB sets

120x10
120x10
120x10
120x10
120x10

Hanging Leg Raises

bwx15
bwx15
bwx15
bwx15
bwx15

[jakey]

MC#1/ WK 3 (Bench Press)

Warm up

75x5
95x5
115x3

Working set

130x3
150x3
170x10 (Had my spotter only lightly assisting me on the last rep or two. Still sure I was behind that bar 90% for the 2 last reps)

BBB sets

75x10
75x10
75x10
75x10
75x10

Dumbell Rows

75x10
75x10
75x10
75x10
75x10

[jakey]

MC #1 / WK 3 (Squat)

Warm up

85x5
105x5
130x3

Working set

150x3
170x3
190x12 (AWESOME PR! Very happy with myself! Put a raw 10lbs on my ATG squat since last week! My legs are really getting stronger!!)

BBB sets

85x10
85x10
85x10
85x10
85x10

Leg Curls

75x10
75x10
75x10
75x10
75x10

[jakey]

MC #1/ WK 3 (Military Press)

Warm up

45x5
55x5
65x3

Working set

85x5
95x3
105x7 (PR! Wanted to video it for form critique but soon realized the cam angle only showed my chest down :( oh well! Better luck in a few weeks)

BBB sets

45x10
45x10
45x10
45x10
45x10

Chin ups

bwx10
10x10
15x10
15x10
15x10

[Texas Savage]

Nice pr and chinups!

[jakey]

Omg i feel like an idiot. Was a civic holiday here in Canada and I woke up at 3pm since I was so tired from the previous night.

Got everything ready, bag was packed, meals ready to fuel me with energy....then I realize.

FUCK! THE GYM CLOSES AT 7PM! (Everything was good to go at like 6 lol)

Bahhhhh! I feel like such an idiot! Thank goodness this week is tailored to work as Pull/Push/Pull. This way i'll be able to workout twice in a row

[jakey]

MC#1/ WK 4 (Deadlift)

Warm up

120x5
150x5
180x3

Working set

225x5
250x3
280x8 (Definitely a PR! So far im up 3 reps from my previous personal best at the start of this program. This is going great! Slow, steady improvements)

BBB sets

120x5
120x5
120x5
120x5
120x5

Weighed Sit Ups

10x15
10x15
10x15
5x15
bwx15

^ Surprisingly I never knew how much sit ups could tire out the core! Esp after like 10+ sets of deadlifting ahahaha

[jakey]

MC #1/ WK 4 (Bench Press)

Warm up

75x5
95x5
115x3

Working set

140x5
160x3
180x8 (PR again! Felt I could have done more reps if I could have gotten more psyched/pumped up. Since I asked someone to spot me it kinda killed my concentration which sucks)

BBB sets

75x10
75x10
75x10
75x10
75x10

Dumbell Rows

75x10
75x10
75x10
75x10
75x10

[jakey]

MC #1/WK 4 (Squats)

Warm up

85x5
105x5
130x3

Working set

160x5
180x3
200x10 (Great PR! Great way to end the first mesocycle!)

BBB sets

85x10
85x10
85x10
85x10
85x10

Leg Curls

80x10
80x10
80x10
80x10
80x10

[jakey]

Mesocycle #1 In Review

Finished my first Mesocycle, im about to head off to France tomorrow for a 10 day vacation. Will be doing some bodyweight exercises in the hotel room as part of my "deload" week. Diet will be totally off though! But its fine!

Here are the results. For MC#1

Bench Press

Start: 205x1 (max = 205)
MC#1: 180x8 (est max= 228lbs)

Squat (ATG)

Start: 195x6 (est max = 234lbs)
MC#1: 200x10 (est max = 267lbs)

Deadlift

Start: 280x5 (est max = 327lbs)
MC#1: 280x8 (est max = 355lbs)

Military Press


Start: 120x1 (max = 120lbs)
MC #1: 105x7 (est max = 130lbs)


So i put an ESTIMATE of 94lbs on my 4 compound lift total.

I dont plan on maxing for a long time since I don't want to put too much stress on my body. I'll just keep breaking rep PR's :)

[Kevin2323]

Nice progress so far! Enjoy your vacation

[jakey]

So after having spent 10 days in the wonderful cities of Paris and Lourdes, I jumped back into my regular routine.

Before having slept for 9hrs, I was awake for 26hrs (plane +jetlag omfg).

Due to my mediocre diet while in France (3 meals a day, i'd guestimate about <100g of protein a day) I guess today's gym performance was understandable.

Well anyway, im back to the same old daily life until I move out on September 4th to attend university :DD!

[jakey]

MC #2 / Week 1 (Military Press)

Warm up

45x5
60x5
70x3

Working set

75x5
85x5
100x8 (No PR here :( )

BBB sets


55x10
55x10
55x10
55x10
55x10

Weighed Chin ups

bwx10
10x10
15x10
15x10
15x10

[jakey]

MC #2/ Week 1 ( Deadlift )

Warm up

125x5
155x5
185x3

Working set

200x5
230x5
260x10 +2 with a :30 sec r/p (Yeah I should probably count it as 10...and not 12 though). Not a PR this time either.

BBB sets


125x10
125x10
125x10
125x10
125x10

Weighed Sit Ups

bwx15
5x15
10x15
10x15
10x15

[jakey]

MC #2 / WK # 1 (Bench Press)

Warm up

80x5
95x5
115x3

Working set

125x5
145x5
165x15 (Some son of a b1tch that I asked to spot has his hands touching the bar the whole time when I repped for this set. He was mini-assisting my minor struggles and everything! I was so pissed but I guess its my fault for not having told him. Anyways, its a conditional 15 reps, def not my own raw lift.)

BBB sets

85x10
85x10
85x10
85x10
85x10

Dumbell Rows

80x10
80x10
80x10
80x10
80x10

[jakey]

MC #2/ Week #2 (Squat)

Warm up

90x5
110x5 (did 115x5 instead by accident)
135x5

Working set

145x5
165x5
190x8 (Really disappointed in how im missing reps this whole week...wtf is going on?)

BBB sets


90x10
90x10
90x10
90x10
90x10

Leg Curls

85x10
85x10
85x10
85x10
85x10

[jakey]

MC #2/ WK #2 (Military Press)

Warm up

45x5
60x5
70x3

Working set

80x3
90x3
105x9 (PR! Came out really strong today!)

BBB sets

45x10
45x10
45x10
45x10
45x10

Chin ups

bwx10
10x10
15x10
15x10
15x10

[jakey]

MC #2/ WK #2 (Deadlift)

Warm up

125x5
155x5
185x3

Working set

215x3
245x3
275x9 (Hit a PR over here :D! Head was feeling pretty heavy due to nasal congestion and allergies but I still managed a PR. Felt like crap for the rest of the workout though LOL!)

BBB sets

125x10
125x10
125x10
125x10
125x10

Weighed Sit Ups (Decline)

bwx15
7.5x15
10x15
10x15
10x15

[jakey]

Spent an hour at the WBFF expo today

So today my friend and I were headin to a dinner with friends and we heard that the WBFF's were being held at a convention center near the restaurant.

We spent 1 hour there, and stacked on free samples lol. We didn't get much and some of the stuff i've already tried but what the heck! they were free!


I don't use all this jargon on a regular basis. My only supplements are a whey protein isolate + quality fish oil +multivit

Here's what we got (all 1 packets)

-BSN N.O Xplode (tried before. Didn't feel much. Giving it 2nd chance)
-BSN Syntha-6 (tried Cookies N Cream before. Was amazing. Got strawberry)
-ON's Hydrowhey
-ON's Amino Energy (tried before. Didn't feel much. Giving it 2nd chance)
-CL's White Flood
-CL's Purple Wrath
-CL's Green Magnitude
-VPX NO Shotgun
-VPX Synthesize

[jakey]

MC #2 / WK #3 (Bench Press)

Warm up

80x5
95x5
115x3

Working set

135x5
155x5
175x9 (Ugh. I'm so glad im going to get my own rack for most of the time in about a weeks time. Fed up with people not knowing how to spot. This time I specifically told someone not to touch the bar until absolute failure. The nutjob nods yet still does it. So i am forced to tell him to get his fkin hands off and it just threw off my concentration and my form.)

BBB sets

80x10
80x10
80x10
80x10
80x10

Dumbell Rows

80x10
80x10
80x10
80x10
80x10

[jakey]

MC #2/ WK #3 (Squat)

Warm up

90x5
110x5
135x3

Working set

155x3
180x3
200x8 [Got another 3 reps after a 15 second rest/pause](Not a PR but I improved over last week atleast. Coulda probably gotten more if my head hadn't been hurting.)

BBB sets

90x10
90x10
90x10
90x10
90x10

Leg Curls


90x10
90x10
90x10
90x10
90x10

[jakey]

MC #3/ WK #3 (Military Press)

Warm up

45x5
60x5
70x3

Working set

85x5
100x3
110x6 (Back still rounding when I do these with heavy ass weights )

BBB sets

45x10
45x10
45x10
45x10
45x10

Chin ups

bwx10
10x10
15x10
15x10
15x10

[jakey]

Im back and ready to start working out again!

Hey guys! Pretty stoked on running my program again however i won't truly start until after my mid terms.

The follow 2 weeks will simply be "Rehab weeks" in order to prep my body for the higher poundages to come.

I'll be running the same format as 5/3/1 however i won't be actually inputting any numbers / attempting to progress. I'll just go by feel.

[J2048B]

AWESOME LOG! AWESOME NUMBERS AND AWESOME WILLPOWER TO STICK WITH IT!

GOT A COUPLE QUESTIONS IF I MAY, ABOUT 5/3/1 IN GENERAL:

what do u suggest if say someone has week shoulders and cannot for the life of them get their reps on pull ups? i have had a ton of issues doing pullups due to weak shoulders and injuries in that region!

also, for some reason, every week i had to re-start my 5/3/1 with my 5 reps because i would miss at least 1 day due to either lack of will power, motivation or being a big vag!

any recommendations on this?

thanks and keep up the good work! maybe 5/3/1 is not for me? but i do like the lifts and assistance lifts, it is a simple and effective routine, i just get so bored so quickly!

[jakey]

AWESOME LOG! AWESOME NUMBERS AND AWESOME WILLPOWER TO STICK WITH IT!

GOT A COUPLE QUESTIONS IF I MAY, ABOUT 5/3/1 IN GENERAL:

what do u suggest if say someone has week shoulders and cannot for the life of them get their reps on pull ups? i have had a ton of issues doing pullups due to weak shoulders and injuries in that region!

also, for some reason, every week i had to re-start my 5/3/1 with my 5 reps because i would miss at least 1 day due to either lack of will power, motivation or being a big vag!

any recommendations on this?

thanks and keep up the good work! maybe 5/3/1 is not for me? but i do like the lifts and assistance lifts, it is a simple and effective routine, i just get so bored so quickly!


Hi, sorry for the pretty late response. Ummm... i'm not one to give recommendations for programs as im a newbie myself :P

I would still say though, that the principles of 5/3/1 are very good even at the beginner/low intermediate stage. Military pressing will help bring your shoulders up for sure though! Stick to the boring but big variation and you'll do fine!

[jakey]

A couple updates about my lifting in University

I've stopped 5/3/1. I will get back into it during April. Instead im doing "my own thing".

It consists of Deadlifting, Squatting and Benching weekly. So far ive been getting explosive results.

Here are my current lifts:

Deadlift: 315x5 (massive PR)
Squat: 225x8 (yes, i can FINALLY rep 2 plates)
Bench: 225x1 (this was attempted while drunk, with 2 spotters a couple days ago. lol. Nonetheless its the only time i've ever had the guts to touch 2 plates)

[jakey]

Another Update

Deadlift: 335x5
Squat: 235x6
Bench: 225x1 (still lagging behind)

Bodyweight: Still around 168lbs

[parachooter]

how much progress have u made on 5/3/1 so far?

[jakey]

how much progress have u made on 5/3/1 so far?

A decent amount but i've stopped following it. To be honest with you, this new routine that i'm following (and that I made up entirely, has had me putting on more weight on the bar than any other program i've ever followed).


That being said, here are my new lifts:

Deadlift: 355x5
Squat: 260x5
Bench: 205x5

[jakey]

ANOTHER UPDATE

Bodyweight: Still 170lbs

Deadlift: 355x4 (beltless)
Squat: 255x5 (beltless)
Bench :210x6