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Thread: 5/3/1 log

  1. #16
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    ohp 5/3/1:
    warm ups
    90x3
    105x3
    115x3+ (got 8 reps)

    shrugs:
    185x10
    275x10
    275x10
    275x10

    Arnolds:
    45x12
    45x10
    45x8

    Cable crunches:
    180 pounds 3 sets, 20, 20 then 15

    ran 1.5 miles in 12 minutes on treadmill and done

  2. #17
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    Squat 5/3/1:
    warm ups
    185x3
    210x3
    235x3+ (got 9 reps) - 8 solid reps 9th rep was probably closer to a GM but I think I hit depth

    Lunges w/ DBs:
    35x10, 3 sets

    SLDL:
    135x10
    185x6
    185x6
    ^^^ those just didn't feel great today

    Calf raises:
    3 sets of 12

    Bunch of foam rolling before and after.

    Felt good about that 235x9, was shooting for 7-8 but just had to keep going. High rep squats are so mental just gotta keep going well past when you feel like stopping.

  3. #18
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    word of advice, the first month or two suck

    I hated doing high reps and the progression is painfully slow, but you will get there

  4. #19
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    For sure. It's so much easier mentally to walk up to the bar with a goal of 3-5 reps or whatever than thinking gotta hit 10 reps here, especially on squats imo

    I really underestimated my bench (not sure what I set it at I just really had no clue what my 1RM was) I grabbed a spotter and said "going for 8-10" and I got 14 almost 15 reps lol

    Oh well I plan on running this for a long time so the first phase being annoying is no big deal and Wendler suggested this.

    Question: after a phase do you automatically add on weight to each total and reset the lifts or do you actually do 1RM tests and base your numbers from that?

  5. #20
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    After each cycle, you add weight.

    So lets say your basing your % of a 1rm of 300 lb bench. The next cycle you bump it up to 305 lbs.

    For each cycle, you add on no more than 5 lb to your bench and press. As for the squat and deadlift, add anywhere from 2.5-10 lbs.

    I personally jump up 10 lb every cycle for squat and deadlifts and 5 lb for bench and press. I started in the beginning of June I believe and I still am hitting my minimum reps, though it is getting close.

  6. #21
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    Cool thanks appreciate the help

  7. #22
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    Bench 5/3/1:
    warm ups
    140x3
    160x3
    180x3+ (got 11 reps)

    Incline BB Bench:

    135x10
    135x8
    135x7

    CGBP:
    135x8,7,6

    Tricep Rope Pushdowns:
    110x10,9,8

    Cable Crunches:
    4x20

    Then ran 2 miles in 18 minutes at the end.

  8. #23
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    DL 5/3/1 week 2:
    warm ups
    215x3
    245x3
    275x9 (3+ called for) PR

    DB Rows:
    105x3x10

    Pull ups:
    10,6,3 - dead

    some bicep stuff and had to bolt to catch a movie.

    I think previous best at 275 is only like 6 or 7 reps so happy with getting 9 my DLs feel strong right now (for me) they are really improving.

    OHP/core/running tomorrow.

  9. #24
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    OHP 5/3/1:
    warm ups
    95x5
    115x3
    125x5 (called for 1+ - had 6 ****ed it up)

    BB Shrugs:
    225x10
    275x3x10

    Arnolds:
    50x10
    50x9
    50x8

    Core stuff and then ran a few miles.

  10. #25
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    Going to do squats later today just posting my next cycle here so I have it on my phone:

    OHP:
    Week 1: 85x5, 100x5, 115x5+
    Week 2: 95x3, 105x3, 120x3+
    Week 3: 100x5, 115x3, 125x1+

    Squat:
    Week 1: 175x5, 205x5, 230x5+
    Week 2: 190x3, 220x3, 245x3+
    Week 3: 205x5, 230x3, 260x1+

    Bench Press:
    Week 1: 130x5, 155x5, 175x5+
    Week 2: 140x3, 165x3, 185x3+
    Week 3: 155x5, 175x3, 195x1+

    DeadLift:
    Week 1: 205x5, 240x5, 270x5+
    Week 2: 220x3, 255x3, 285x3+
    Week 3: 240x5, 270x3, 300x1+

    Got 250x1+ tonight for squats. 7-8 is the goal

  11. #26
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    Kind of a disappointing workout today. Just didn't have a lot of energy and was a few reps short of my goal. Oh well next time I'll do better.

    Oh and I got an inzer 10mm belt the other day so I'm getting used to that and breaking it in. Still feels a little strange to use so I'm using it on my lighter sets for now to get used to it. Will use it for all heavy sets once I'm comfortable in it.

    Squat 5/3/1:
    warm ups
    195x5
    225x3
    250x5 (called for 1+)

    Had to really grind the last rep, here is video if anyone has any input: http://www.youtube.com/watch?v=UNy6f8kCfTM

    DB Lunges:
    40 pound dumbbells 3 sets of 10

    Seated Calf Raises:
    90 pounds 3 sets of 10

    Seated Leg Curls:
    210 pounds 3 sets of 10

    Going to do those instead of SLDL.

  12. #27
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    You need to sit way back on those squats

  13. #28
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    Quote Originally Posted by FlakeyFool View Post
    You need to sit way back on those squats
    that would be true if he were squatting wide, but not the case with his stance which appears to be shoulder width

    Otherwise, squat looks very good. Good depth.

  14. #29
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    actually glad this came up one of my questions was about sitting back. I'm glad to hear BKs response because post knee rehab I changed how I squat a little and part of that was narrowing my stance. Have had zero knee issues in the past 2 months this way compared to wider stance

  15. #30
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    Another ****** day, needed one more rep for a PR and dumbass spotter touches bar on last rep and I think I would have had it %#@$@#%. I figured a guy repping 315 would know how to spot guess not sigh

    Bench Press 5/3/1:
    warm ups - rotator cuff stuff and light weight reps
    150x5
    170x3
    190x7 (1+ called for, guy ruined 8th rep)

    Incline Bench:
    135x10,9,9

    Did some tricep stuff and core stuff. Going to go for a run tonight. Going to do like an hour of stretching tomorrow and then hit my DL day on Friday and then start my next cycle Saturday with OHP.

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