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Thread: 5/3/1 log

  1. #1
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    5/3/1 log

    Rehabbed my knee for about 4 months and started lifting heavy again a few months back on a 4 day split and am almost back to where I was pre-knee rehab. Knee feels as good as it has in years but still a little nagging pain from time to time but nothing that isn't manageable.

    Starting Wendlers 5/3/1 program today (also ran it for a few months before rehabbing). Starting a little lighter than probably what my true 1RM would be per Wendler's suggestion in the book.

    Here is how my first cycle looks for the 5/3/1 portion:

    OHP:
    Week 1: 85x5, 95x5, 110x5+
    Week 2: 90x3, 105x3, 115x3+
    Week 3: 95x5, 110x3, 125x1+
    Week 4: deload - will probably only deload every other cycle.

    Squat:
    Week 1: 170x5, 195x5, 225x5+
    Week 2: 185x3, 210x3, 235x3+
    Week 3: 195x5, 225x3, 250x1+
    Week 4: deload

    Bench:
    Week 1: 130x5, 150x5, 170x5+
    Week 2: 140x3, 160x3, 180x3+
    Week 3: 150x5, 170x3, 190x1+
    Week 4: deload

    Dead Lifts:
    Week 1: 200x5, 230x5, 260x5+
    Week 2: 215x3, 245x3, 275x3+
    Week 3: 230x5, 260x3, 290x1+
    Week 4: deload

  2. #2
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    Going to do some accessory work on each day as well. So it will look something like this (will be tweaking for first few weeks):

    Day 1: OHP 5/3/1, Arnold Presses 3x10, BB Shrugs 3x10, Core work
    Day 2: Squat 5/3/1, Lunges 3x10, SLDL 3x10, Calf Raises
    Day 3: Bench 5/3/1, Incline BB 3x10, Incline DB Flies 3x10, Tri stuff, Core work
    Day 4: Dead Lift 5/3/1, DB Rows 3x10, Pull Ups 3x10, Squats not sure what volume, Bicep stuff

    Main goal is to increase the main lifts and get as strong as possible there. The accessory/core stuff will help boost those numbers I don't put a lot of stress on those exercises.

  3. #3
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    I would throw out some of the traditional BB exercises like flies and shrugs, they are not really ideal for strength training.

  4. #4
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    Diet:

    Bulking. Up about 12 pounds to 190 at the moment. Going to keep going until my clothes really don't fit which will probably be around 200 or so. Then maintain for awhile there before doing a slow cut around March or April or May ish.

    Calories = ~ 3,200
    Protein = ~ 250g
    Fat = ~ 100g
    Carbs = ~ 300g

    Will adjust as needed.

  5. #5
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    Quote Originally Posted by BKdoubleStacker View Post
    I would throw out some of the traditional BB exercises like flies and shrugs, they are not really ideal for strength training.
    The only reason I'm doing shrugs (and actually may add in things like farmers walks, etc) is because of my horrible weak point that is my traps. My traps prevent me from Dead lifting more weight and I have to strengthen them up.

    Good call on the flies I actually despise flies. They're out!

  6. #6
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    Played an hour of basketball prior to lifting may have hurt me but need to get in basketball shape too for a few leagues coming up.

    OHP 5/3/1:
    85x5
    95x5
    110x5+ (got 8 reps)

    BB Shrugs:
    275x3x10

    Arnold Press:
    45x2x10
    45x9

    Did some core work - weighted crunches and ab roller.

  7. #7
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    After a workout (any workout, doesn't entirely matter) grabbed some db's, preferably really heavy, and go for 100. If you can't hit a 100, drop 10 and do it again. Keep doing it till you get 100 reps.

    This will help build sexy traps and really improve grip strength which seems to be your big issue.

  8. #8
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    You mean go for 100 shrugs with the dumbbells?

  9. #9
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    yeah without dropping them

  10. #10
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    Cool will do, I have up to 50 pound dumbbells at home gonna will test out when I get home.

    Thanks

  11. #11
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    Dont make it a habit playing basketball beforehand

  12. #12
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    Quote Originally Posted by BKdoubleStacker View Post
    Dont make it a habit playing basketball beforehand
    Yeah I agree, it def cost me yesterday too. I have to force myself to only play on off days from lifting or play a little after but sometimes it's too tempting when theres a good game.

    I start one league Wednesday and another in a month or so, so I need to get in somewhat decent basketball shape here.

    Oh one thing I left out above, I'm also going to do a tough mudder in May. I'm not going to really train for the running portion of that for a few months tho will probably time that with the start of my cut.

    Juggling lots of stuff right now but wouldn't have it any other way

  13. #13
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    Great workout

    Squats 5/3/1:
    warm ups
    170x5
    195x5
    225x5+ (got 9 reps, was shooting for 8, barely got there then said **** it I got 1 more and muscled it up - very happy with this)

    Lunges:
    35 lb DBs 3 sets of 10 reps - quads fried

    SLDL:
    135x2x10 - almost puked here so called it a day was just completely on E

    Bench Tuesday, Basketball league Wednesday, DL Thursday, OHP Friday. Will probably keep this sched for awhile until my next basketball league starts then I'll have to tweak things.

  14. #14
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    Did bench. Not sure what I set my max at I know I lowered it a little but obv was way too low for this phase but that's no big deal and actually what Wendler suggests doing.

    Bench 5/3/1:
    warm ups
    130x5
    150x5
    170x5+ (got 14 reps - yeah a little light)

    Incline BB Bench:
    135x3x8

    did some tricep stuff and some core stuff (cable crunches/ab roller) and done

  15. #15
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    DL 5/3/1:
    warm ups
    200x5
    230x5
    260x5+ (got 9 reps)

    DB Rows:
    100x3x10

    Pull ups:
    10, 7, 5

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