Btatedash's 5/3/1 Log

Discussion in 'Training Logs' started by btatedash, Nov 27, 2008.

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  1. btatedash

    btatedash New Member

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    Starting my second wave of 5/3/1 after using WS4SB in various forms for the past 2 years or so. I'm liking this so far, mainly because of the specific goals it gives me to aim for each workout. This cycle I'm using the bodybuilder accessories template. I'll probably stick with this template but change the specific exercises each wave. I go 4 times a week, with at least two days off between upper or lower days.

    Stats: 5'10, ~175-180

    1RMs I'm using as a baseline (they are beyond horrible, I've been scatterbrained in my previous training and vacillated between training for strength and size- end result, not much of either)
    S 270
    B 235
    D 315
    M 135

    I started wave 1 using 90% of each max as a nominal 1RM that I used to calculate the percentages for each day.
    Nominal 1RM, wave 1:
    S 245
    B 210
    D 285
    M 125

    Got all my lifts plus extra reps on every day, so I upped the nominal 1RM by 10lbs for this wave.
    Nominal 1RM, wave 2:
    S 255
    B 220
    D 295
    M 135

    One more thing, I'm using the 3/5/1/De version; I like having the weeks alternate between light and heavy.

    On to the workout:

    11/26 (Yesterday)
    B3 (Bench, 3x3)
    45x10x2
    135x10
    work sets
    180x3
    190x3
    200x4

    Dips
    BWx10x4

    DBB
    65x9 (Too heavy, need to focus on getting all the reps)
    55x10x2
    55x8

    DBFly
    25x12x4

    Cable Tri Pushdown (V handle)
    lvl 8x15
    lvl 8x10
    lvl 7x10x2

    Edit: fixed n1RMs, I had the wrong numbers here before.
     
    Last edited: Dec 1, 2008
  2. btatedash

    btatedash New Member

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    Location:
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    11/27
    S3
    45x10x2
    135x8
    185x5
    work sets
    205x3
    215x3
    230x4

    Leg press
    6 plates x 10x4

    Leg extensions
    160x12x3
    160x10

    Lying leg curl
    80x10
    80x12x3

    Situps superset standing calf machine
    BWx10x4// 235x12, 235x11

    gym was busy for it being thanksgiving
     
  3. erok81

    erok81 All your canyons are belong to me!!

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    I like the 5/3/1 for the same reason; specific goals. I am really liking having the exact weight and reps I need to complete for each day. Granted this is my first week, but I'm loving it so far.

    Our 1rm's are pretty similar too.
     
  4. btatedash

    btatedash New Member

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    11/30 (Yesterday)
    M3
    45x10x2
    65x8
    85x5
    Work
    110x3
    115x3
    120x5

    DB Standing Military Press
    40x10
    35x10x3

    Upright Row
    85x10x4

    DB Lateral Raise
    15x10x4

    BBCurl (Short barbell)
    75x10x4
     
  5. btatedash

    btatedash New Member

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    12/1 (Yesterday again, I suck at aupdating after the gym)
    D3
    45x10x2
    135x8
    185x5
    work
    235x3
    250x3
    265x4

    Pullups
    BWx10x2
    BWx9
    BWx5- dunno what happened, felt like I weighed a million pounds

    DBRow
    70x15
    60x15x3

    45* Hyper
    BW+25x10
    BW+25x5

    Hanging leg raise
    BWx12x3
    BWx10

    All in all, one of my worst days in a while. Got my reps plus one on deads, but everything else felt so heavy. Strength just wasn't there. Another factor might have been the time of day; I went during the 6-7pm time period, and had to wait/was interrupted on almost every exercise.
     
  6. MaineSucks

    MaineSucks OT Supporter

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    Don't do 3/5/1/Deload. This routine is designed a certain way. The program ramps up weight and decreases reps as the weeks go on. It is designed to have your body adapt to move more weight. Don't fix something that isn't broken.

    Also, don't be afraid to only hit your specific reps. Some days you just don't have the energy. If you could only "get your reps plus one" you should have just stopped at three.
     
  7. btatedash

    btatedash New Member

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    Look at this, actually getting a log entry typed in on the day I did it.

    12/3
    B5
    45x10x2
    135x8
    work
    165x5
    180x5
    190x6

    Dips
    BWx10x4

    DBB
    55x10x4

    Pec Deck
    130x12x4

    Tri Pushdown
    lvl 7x12x4

    Re: maine's comments- after reading more of wendler's log and q and a, I'll probably switch it to 5/3/1 after this wave. As for the deads, they felt pretty easy, it was everything else that felt heavy. I'm gonna drop the weight a little on some of the accessory stuff so I can focus on the pump; this is the bodybuilder variation, after all (cf. accessory stuff today to the stuff from my first bench day.)
     
    Last edited: Dec 4, 2008
  8. btatedash

    btatedash New Member

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    Ugh, felt like shit the past few days, finally forced myself to go yesterday. Ever since I came off the nicotine patches a week ago I feel fat, bloated, and drained of energy. GF pointed out that I don't drink coffee or coke, so apparently my natural energy levels just suck. Going to start throwing in some cardio sessions 2-3 times a week, hopefully that will jump start my metabolism. God I hate cardio.

    12/8/08
    S5
    45x10x2
    135x8
    work
    190x5
    205x5
    215x5

    Legpress
    6 plates x10x4

    spread eagle situps
    bwx10x4

    I suck.
     
  9. btatedash

    btatedash New Member

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    Felt much better yesterday.

    12/9/08
    M5
    45x10x2
    65x8
    85x5
    work
    100x5
    110x5
    115x5

    DB Mil
    40x10
    35x10x3

    URRow
    85x10x4

    DB lat raise
    15x12x4

    Short BBcurl
    75x10x4 (25#/side)

    elliptical 7.5min
     
  10. btatedash

    btatedash New Member

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    12/13
    D5
    45x10x2
    135x10
    185x5
    work
    220x5
    235x5
    250x5

    pullups- alternating grips
    BWx5/3/2x10- done like in dan john's article on t-nation. 5 reps, quick breather, 3 reps, breather, 2 reps

    DB Row
    60x15x4

    45* Hyper
    BWx10x4

    Hang leg raise
    BWx12x4

    fun fun
     
  11. btatedash

    btatedash New Member

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    12/16 yesterday

    B1
    45x10x2
    135x8
    work
    180x5
    190x3
    210x3

    dips
    bwx10x4

    dbb
    55x10x4

    freemotion flies
    60x12x3
    40x20

    cable tri- v handle
    lvl 10x10x4- diff machine than last week, hence the diff level
     
  12. btatedash

    btatedash New Member

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    12/17 yesterday
    cardio- treadmill
    23 min- intervals (30s on 30s off) x 6

    I iz bad at cardio.
     
  13. btatedash

    btatedash New Member

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    12/19 yesterday
    s1
    45x10x2
    135x8
    185x5
    work
    205x5
    215x3
    245x2

    m1
    45x10
    65x8
    95x5
    work
    110x5
    115x3
    130x2

    leg press
    6plax10x2

    Did both my main movements in one workout because I'm not sure if I'll be able to make it to the gym twice this weekend. Stupid life interfering with lifting. Prolly have to do something similar next week; don't know where I'm going to find a gym while travelling.
     
  14. btatedash

    btatedash New Member

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    12/21
    D1
    45x10x2
    135x8
    185x5
    work
    235x5
    250x3
    280x2

    Pullups, alternating grips every miniset
    bwx5/3/2x4

    db row
    60x15x4

    Holidays are not helpful, but at least while I'm out of town this week it's just a deload.
     
  15. btatedash

    btatedash New Member

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    Location:
    Midtown Atlanta, GA
    Today 12/23
    Going out of town from tomorrow til Sunday, hoping to get in at least one session while back in Florida. Decided to combine the workouts since it's deload week anyway.
    B deload / S deload
    B
    45x10x2
    work
    135x10
    145x8
    145x6

    S deload
    45x10
    work
    155x10
    165x8
    180x6

    DB bench
    55x10x2

    Legpress
    6plax10x2

    pecdeck
    130x12x2

    leg curl 80x12x2

    spread eagle situp
    bwx10x4
     
  16. btatedash

    btatedash New Member

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    Treadmill
    1% incline
    5min warmup @ 3.5
    8 intervals- 60s jog/90s walk @ 3.5/6
    25 min total, 1.78mi
     
  17. btatedash

    btatedash New Member

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    Wave 3
    Switching to a 5/3/1/de template, and I'm gonna use the triumvirate for the accessory work. Since my maxes are pretty low, I just bumped the weight of each work set up by 10lbs for S and D and 5lbs for B and M. Slow and steady etc etc

    12/31
    B5
    45x10x2
    135x8
    work
    170x5
    185x5
    195x6

    Dips
    BWx12x2
    BWx10x2

    Pullups, alternating grip each set
    8/7/5/5/2
    Pulldowns 150x7/6
    Total of 40 reps

    Wtf, I used to be good at pullups.
     
  18. btatedash

    btatedash New Member

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    1/1
    S5
    45x10x2
    135x8
    185x5
    work
    200x5
    215x5
    225x6

    Leg press
    6plates 2 quarters x10x3

    spread eagle situps
    bwx10x4
     
  19. btatedash

    btatedash New Member

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    Location:
    Midtown Atlanta, GA
    1/2
    Running
    Total 2.5 mi

    5min walk
    8 intervals- 60s jog/90s walk
    long walk back home
    ~40min total
     
  20. btatedash

    btatedash New Member

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    1/4
    Treadmill
    5min warmup
    8 intervals- jog 60s @6.0/walk 90s @3.5
    5.5min walk
    total time ~31min
    distance 2.04mi
     
  21. btatedash

    btatedash New Member

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    1/5
    M5
    45x10x2
    65x8
    85x5
    work
    105x5
    115x5
    120x6

    Hammer overhead press
    1.5platex12x2
    1.5px9
    1px17

    WG pulldowns
    135x12x3
     
  22. btatedash

    btatedash New Member

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  23. btatedash

    btatedash New Member

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    Location:
    Midtown Atlanta, GA
    1/8 AM
    Treadmill 1.78 mi
    3min walk @3.5
    6 sets: 90s jog @6/2min walk @3.5
    total 24min
     
  24. btatedash

    btatedash New Member

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    1/8 PM
    D5
    45x10x2
    135x8
    185x5
    work
    230x5
    245x5
    260x6

    DB rows
    75x12x3

    hang leg raise
    bwx12x4

    GO GATORS!
     
  25. btatedash

    btatedash New Member

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    Location:
    Midtown Atlanta, GA
    1/12 am
    treadmill
    5min @3.5
    6 sets [email protected][email protected]
    [email protected]
    time 28:30
    dist 2.04mi
     
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